Live 30-Minute Full Body Dumbbell Workout | New Summer Program Preview

And we are live on YouTube. Good morning and happy Tuesday. Coming at you with our live preview workout for Max20. Love seeing people already join. We've got the app over here, we've got YouTube over here, and I'm gonna queue up Instagram. We are pumped to be here today. Today is so fun because you guys are getting a preview of our Max20 new summer program. If you're on our email list, full details dropped in your inbox this morning. The post is live on our website, okay? You can go to nourishmovelove.com. You're gonna find all the details, the downloadable PDF of our new summer program called Max 20. Downloadable PDF, tracking sheets, everything you need, but the videos don't start dropping. So the links in the calendar are going to be broken until Monday, June 1st. That's when we start dropping daily videos on YouTube. Get excited. If you're in the NML app, you already have full access to all 20 Max 20 workouts. So you have 3 weeks of programming plus 5 burnout workouts. If you're with us on YouTube, we're We're gonna be dropping a burnout workout for you guys to get access to later this week, okay? Stay tuned later this week, and then you are gonna get access to the 10 Max 20 workouts, 2 weeks of programming starting June 1st. And we're gonna stay online after today's live workout to do a Q&A so you can ask any questions you have about our new summer program, whether it's pregnancy pro— friendly, what kind of equipment you might need outside of the dumbbells you see on set with us today, what the programming looks like, how to modify, how to add in running. Any questions you guys might have, save them to the end. We're gonna stay on, we're gonna chat with you, but we're gonna jump into today's workout. Good morning, Instagram. Good morning, app members. We got Jennifer and Kaylee and Susan and Hope and Claudia. Claudine, first live for Claudine in the app, love it. Kristen, we're wearing red, that means it's gonna be spicy. You nailed it. We got Trish and Christine and Hannah and Taylor. Good morning, good morning. And we got people joining us on YouTube this morning. Lots of friends around here. Nice work, excited to see you. Suzanne and Erica, welcome. Brooke. Sarah, Shelly. Oh my goodness, so many of you guys are off. Lucky for you, you got today off, you can join. Yes. Oh, can't miss a live, Meg. You're crushing it. I love it. Glad to see you with us. So excited to drive a live. Oh, you're a teacher. School's out for summer. Let's go, Katie. Get to work out with us. This is so exciting. Nice work. Good morning. Good morning, you guys. So excited you're here. Let's jump into today's Max20 preview workout. It is gonna be a preview of what you can expect in our Max20 program. If you've been following along with the trailers that have been dropping on YouTube and Instagram, You guys know Max 20 is our first program ever with 4 sets. 4 sets, you got 4 big moves, 4 sets, there's a 20-rep buy-in, and we're gonna add on a little finisher to make today's workout a 30-minute workout instead of all the workouts are 20 minutes, but we're gonna make today's a little bit longer 'cause we're gonna give you a preview of the bonus workouts. So there are 10-minute bonus add-ons you can add to every single day. We're gonna give you a preview of that at the end, so some burnouts at the end, stick around for that. Otherwise, all you're gonna need for today's workout is just dumbbells. Max 20 is a split strength program, so you have full body, arms, legs, you have core and accessory muscles, and then another full body day. That's how it's programmed strategically. We're gonna do a full body day today, so we're gonna hit everything. So today would be full body day, all right, like day 5 or day 10, you know, those are fun and those are spicy. So we're gonna hit everything today to give you a full preview, but we are going to be doing 4 moves times 4 sets in a rep drop fashion. 12 reps, 10 reps, 8 reps, 6 reps, 20 rep buy-in. Let's get warmed up and we'll walk you through the rest of the workout as we go. So go ahead, slap those wings. Holy bananas, did anybody do a Murph yesterday or a half Murph? If you did, you might not love today because I am feeling this arm slap all right here. Those push-ups, yes, I feel them, and you're gonna do more today. Holy bananas, let's go arm circles to the back, standing up tall, soft bend in the knees, rotate those arms back, core is tight. Switch directions. Whoo! Nice work, nice work, nice work. Part of what I love about new programs is the new mobility moves we build in, so you can look forward to that next 20. Big inhale, reach up. Exhale, hands come down. You're gonna give me one good morning, one calf raise. So hinge at the hips, stand tall, heels come off the mat. Lower. Do it again. Push the hips back, stand tall, calf raise. Nice work. Hinge, stand, calf raise. Two more just like it. Push those hips back, lift those heels off that mat. One more. Now you're gonna hold this bent over position, warm up that back. So hold at the hip, take your arms, go arms to the side, thumbs up, arms 45, arms straight out, thumbs go up, thumbs to the side, 45, straight up. Nice, squeezing shoulder blades, down and back, down and back. Nice, neutral neck. One more time, 2x4 from head to tailbone here, 45 degrees and straight out. Nice work. Now you're gonna give me a squat, open, rotate to the right. Do it again. Squat this time, open, rotate to the left. Do it again. Squat and open through that spine. Reach those fingertips away. Squat and open. Nice work. Load through those legs, open through that spine, drop that tailbone between your heels and open. One more each side, one more each side. Down, up, to the left. Then we go step back lunges. Up, step back lunges. Step back right and step back left. Driving through that front foot to stand you up. You're going to see basic strength moves in the Max20 program, very strength-focused program, but it's still very functionally and athletically programmed to get you moving in all planes of motion, right? Nice work. Step back lunges right here. Go 4, go 3, 2, and 1. Drive this knee up, give me some knee hugs, little glute stretch, open that glute, lengthen. Knee hug. One more each way. Then we're gonna open wide, lateral squats. Hug that knee, take a wide stance, toes face me or slightly out. Hit side, center, side, center. So you're driving off that bad knee to stand you tall. Feeling a nice stretch along this inner thigh as you sit back into that hip. For 4, we're gonna take it to the ground. 3, world's gonna stretch, we all love it. 2 And 1. Give me a wide leg forward fold. Toes face me, hands hit the mat. Plant the hands, step back, high plank. Hold this plank, set it up. You're gonna see some planks today, get excited. Shoulders over wrists. If this hurts your wrist, drop down to your forearms, okay? Step right foot outside right hand, easy twist. Face follows. Big inhale here. As you exhale, thread that needle, reach under your left hand. Do it again. Inhale, open. Exhale, thread. Plant right hand, step back, left foot outside, left hand. Inhale, open. Exhale, left hand under right wrist, thread. Do it again. Inhale, open. Exhale, thread. One more each way, here we go. Step back, do it again. Right foot outside, right hand. Inhale, open. Exhale, thread. Nice work. Switch it out. Plant, step back. Inhale, open. Exhale, thread. Step back, high plank. We're gonna just do one push-up because you're gonna see more today. One push-up, down, up, push up and back down. Dog, pedal your heels, pedal your heels. Knee bent, knees hover, push high, knees hover, push high, knees hit the mat. Find the little cat-cow, drop the belly, lift the chin. Reverse it, roll that spine up towards the ceiling, tuck that chin. Drop the belly, lift the chin, and reverse it. Caroline is going to give you a standard T-spine rotation. Right forearm on the ground, left hand behind your head. If you're with me, you're going to take right— left hand, thread the needle all the way. Left elbow's on the ground, right hand comes on top. Lift off, lower with control. Lift off, lower with control. Finding nice rotation and mobility through that upper mid spine. One more. Nice work for everybody who did pull-ups and performed 20 Arnold Murphs. Fingertips reach away, forehead to the mat. Let your arm hips drop to the ground. Holy bananas, those lats are tight. T-spine. Other way, or rotate right arm all the way through, make a fist, left hand on top. Push off, lower with control. Push off, lower with control. 2 more. Lift up and lower. Last one. Lift up And lower. Nice work, team! Here we go, tuck those toes, hips go high, hands walk back, roll up one vertebrae at a time. When you get to the top, roll it, roll it. Jumping jacks, jacks or taps, jacks or taps right here. Nice, give me 8, 7, 6, you got it, 5, 4, 3, 2, 1. Lateral push, hit right, left, finish your warm-up right here. You have 8, 7, 6, you got it, 5, 4, 3, 2 1. Nice work, I hope you're warm. Fun part about programs, we build in some fun extras. Every daily workout has a 20-rep or 20-second buy-in. Some days are strength and power to get your nervous system ready. Some days are activation days, like a Superman hold, right? Some days are activation glute band days. There's a glute band buy-in on leg day, get excited for that today. We're gonna do strength and power. Take 2 heavy weights, put them between your legs. It is a wide squat alternating squat clean. So squat, right hand grabs, clean to the shoulder, left hand clean to the shoulder. Wide squat clean. You have 20 reps or 10 per side, 20 total. So grab those heavy weights, put them between your feet. I'm going to show you one. Right hand hits, squat. Clean, switch at the bottom, clean. Grab your heavy weights here, it's 20 reps total, 20 reps total. Are you ready? Let's do it! 20 rep buy-in starts in 3, 2, let's go! Right hand hit, clean, that's 1. Switch at the bottom, clean. Nice work, 3. You're counting your reps, you got 20 total, or you can try and stick with us, but I've been repeating max 20 on my own And let me tell you, do I move during these 20-minute workouts? Okay, day 2, because it's so challenging, I pause like this. Yeah, day 2 is definite hit that spacebar pause day. Nice work, team! Yes, where we at? Here we go, 9. We haven't— we got left, we got 6 left, 6 left. Give me 5, there it is, 4, finish! Last 3. Nice! 2 and 1. That's 20 reps. Yes, team, that's your buy-in. Now we're gonna get into the core of the workout, which is your 4 exercises: legs, arms, legs, arms. Starting on legs, deadlift, clean, uneven squat. Caroline has your modification. 12 reps total the first round, then we drop down 10 reps total the second round. Yes, how are we feeling? Rep drop. Yeah, this is our first program with full body rep drops, right? Yeah, first program. Full body rep drops. So it's a mix. Day 1 is timed intervals, 2 is rep drop, 3 is rep drop, 4 is timed, 5 is rep drop. 3 rep drop days, 2 timed interval days. Deadlift clean, uneven squat. Grab your weights, crush some oranges. You're gonna hinge at the hips, clean right, drop into a squat with an uneven load. You're gonna switch your clean each time. Next time I clean left. Let's start with a clean on the right, 12 reps total. Hinge at the hips, soft bend in those knees, crush some oranges, pull those shoulder blades down and back. We go in 3, 2, let's go! Hinge at the hips, clean right, drop into a squat. Switch. Hinge at the hips, clean, drop into the squat. Nice work. You're breaking at the hips, now sitting your tailbone between your heels. Nice work. We're pairing a hinge and a squat pattern with a little bit of an uneven load. It's gonna force that core to fire up here. Nice work. You got a bilateral exercise first. This is two feet on the ground. Every leg day, every time I'm doing full body, I'm thinking bilateral, two feet on the ground. And then you're gonna see unilateral later. Hinge and squat right out of the gate, right here. Nice work. Squat. Finish! You have 3 left, let's go! 3, 1 more each side, 1 more each side. Now notice the 12-up round is kind of a marathon with big moves like this. This is it, you're out, right? You're gonna take these weights, you're gonna put them on the ground. If you have sturdy hexagon weights, if you have like those Bowflex or stackable, don't use them. Tricep push-ups. Gonna hit your push muscles, chest, shoulders, emphasis on the tricep. Elbows are gonna fall back towards my body, meet with the chest, push up. Take it from knees, take it from toes, or add an incline, a chair. You have 12 reps of tricep push-ups. If you don't like tricep, go ahead, give me a little bit standard push-up. We're going tricep today, we're going to make it hard since it's only 12 reps. Yes, if you've been working on push-ups from your toes, today is the day. 12 reps in 3, 2, let's go! Inhale down, exhale push. 1, 2, you got this! 3, deep with that chest! 4, 5, halfway! Final 6, 5, 4, 3, 2, 1. On dumbbells, why is this harder? Is you have a greater range of motion. My chest can drop farther. Greater range of motion, harder it is. Back to standing, back to legs. Alternating step back lunges. Each leg counts as one. This is your unilateral leg exercise. Alternating step back lunges. Step back right in 3, 2, let's go! Step back right, drive through that left foot. Switch, switching that load, transferring the weight from leg to leg. Okay, driving each week, it like progresses. So like week 1, we do lunges and then we progress. Yep, so it progresses. You start with the split lunge, you go to a Bulgarian lunge, then we add a level change for week 3 in the app. Last one, nice work. Here we go, back rows. Keep those same heavy weights if you can. Hinge over, 2 arms going at the same time. Pull, lower control, pull, elbows to hips. As Caroline mentioned, the program is strategically built to build off each other week after week, day after day. 12 back rows, hinge pull in 3, 2, let's go! Pull, lower with control, up, inhale down, exhale pull, inhale down, exhale pull. I want shoulder blades going down and back. Keep a nice distance between your ears and your shoulders. Don't let those traps creep into the work. Keep the work in your upper mid back right there. You have 4. Yes, team! 3. You ready for the bonus round? It's coming in. 2 and 1. Bonus round, one way. Hit the ground, plank drags, plank drags. 40 seconds, 40 seconds of plank drags in 3 2. Let's go, pull that weight through and through. Caroline is kneeling. You can take this at an incline and just hold a plank. All right, this is your bonus move built in between circuits. 40 seconds of core work built in between circuits. I'll give you an option to make it even spicier as we move on. 20 down, 20 to go. Let's go, team! How far can you reach that dumbbell across your body? The farther you have to reach, the harder it is. Hips are low. 10 seconds, finish strong. Water break in 5, 4, 3, 2. Recover. Nice work. Grab some water. That's the first set. You got 2, 3 more, 3 more rounds. Dropping down to 10 reps per exercise. 10 reps per exercise. How we doing after circuit 1? You guys good? Love that T-spine mobility move. Look forward to new mobility moves every single day. First workout post-breast cancer treatment. Can we all do this for Amanda? Way to go, Amanda! You are an absolute rock star. Absolute rock star. We always say this in our workouts, but physical strength builds a lot of mental resilience to face all the things coming at you in life. Breast cancer, that's no easy feat. All right, you're back on deadlift alternating clean squat. You have 10 total, 10 total. Alternate your arms. Here we go, crush some oranges. Stand up tall, hinge at the hips. In 3, 2, let's go! Hinge, clean, drop into that squat, drive out of that hole. Hinge, clean, drop into that squat, drive out of that hole. Notice this big compound move, it's going to take us a lot longer to get through 10 reps than it is the next 3 moves. The reason we built PDF tracking sheets for you guys to go with every workout is so you can track your weights Track your reps. Nice work. We want you to be really finishing each set with the last 2 to 3 reps feeling challenging to complete. You're in the final 3 reps right here. It should feel challenging. Last 2. Nice work. Last one. Hinge, clean, drop, drive. Now if you got those nice stable dumbbells, put them on the ground. 10 tricep push-ups kneeling or on your toes or at an incline. You have 10, it starts in 3, 2, let's go! Elbows tight. 1, 2, 3, use that breath, big exhale on the push-up. 5, halfway, go! 5, 4, 3, 2, 1. Pulling bananas, that felt hard. Lunge it, 10 lunges. This is where you go heavy. I'm not gonna lie, I'm filming with 25s today because I'm leading you guys and I'm really sore from doing a half Murph yesterday, but this is where you need to go heavy. Step back lunge in 3, 2, let's go! Max 20 is as hard as you make it. I want you thinking you're hitting mid to lower rep ranges, but you're doing 36 reps per move. That means to see muscle growth, the last 3 right here, the last 2 right here, the last one need to feel hard, hard to complete. All right, here we go. Back rows, 10 of them, slow and controlled. Nice reach at the bottom, pull, hinge. In 3, 2, pull 10, let's go! Go, 10, hold at the top, squeeze, lower with control. You got it! Yes, nice work! Now you know the bonus move that's coming. You have the option Hold plank. Option, add a plank drag. Let's go! Final 3. Does it feel hard? It should. Last 2 and 1. One dumbbell, you're pulling that weight across your midline for 40 seconds. In 3, 2, let's go! You do not need to train to failure in this program, although I will say You're gonna see me hit failure on day 2 and a couple other days, okay? But you're not— you don't have to train to failure every day, okay? What I'm asking of you is to train with 1 to 3 reps in reserve. That means when you complete an exercise, you should be able to do 1 to 3 more reps with good form, okay? That's the— that's the gold spot. That's the sweet spot. So you can keep showing up day after day, but still get that muscle growth we're looking for. For 5, 4, 3, 2, and recover. Rest. 2 sets down. We know what the 3rd set is. The 3rd set is the best set. The best set. 3rd set is the best set, right? How we feeling? Nice work, you guys. Excited to do this workout later. They will stay live, absolutely. All right team, you're moving into the third set. That is 8 reps of every exercise. 8 reps starting on that deadlift, alternating clean. We're gonna have to cook it to get this done in 20 minutes. Now you know why— you know why the Prep Drop workouts are hard? Because we have to cook it. Here we go, you got 8 reps. Deadlift, clean, uneven squat in 3, 2, let's go! Hinge, clean right, drop into that squat, stand up tall. Hinge, clean left, sit the tailbone between the heels and drive out of that hole. Hinge, drive. Nice! I want you to own the bottom of that deadlift. The bottom is often where I see spines rounding. Nice flat back. If you need to shorten that range of motion shorten it, but you own the bottom of that movement. You don't round and drop out of it. You have 3 left, let's go! No, 2, 2, last 2, here we go, last one, drop into that squat, stand up. Are you ready for 8 push-ups? If you have not tried push-ups from your toes yet today, I'm challenging you through this screen. Can you give me 8 On your toes in 3, in 2, let's go! Inhale down. 8, 7, 6, 5, 4, 3, 2, 1. Tricep push-ups are harder, tell you that. Keep those elbows tight, push up. You're gonna hit more shoulder and tricep. Lunges, it's only 8, 4 per leg. Step back lunge in 3, 2, let's go! Give me 8, 7, nice, 6, 5, come on, 4, you got it, 3, 2, 1. Nice team! Back rows. Set the weights down, shake out your grip. The hardest part of a lot of Max20 workouts is the grip strength. Yes, especially after those pull-up days. Grip strength, we know that it's an indicator of longevity. This workout program is built to build the most resilient version of you at age 70. Hinge row for 8. In 3, 2, let's go! Pull 8, you got it! 7, Stay with it. 6, we all hit the deck. 5, you're gonna have an option to pick up the intensity if you want it. In 3, let's go. 2, and finish those final reps. Start to slow down. If you're with me, 2 weights. If you're with Caroline, you're sticking with that dumbbell drag for 40 seconds. The final 2 rounds, you have the option to take it out. We go dumbbell burpee or plank drag. Pick your level. It's 40 seconds and it starts in 3, 2. Let's go! We go chest to floor, jumper step, stand up, squat, plank, drop. Come on, it's 40 seconds. You can take it fast, you can take it slow. Here we go. It's meant to push the intensity these final 2 rounds. Come on, you're finishing set 3. 20 down, 20 to go. You can do anything for 20 seconds. Yes you can, yes you can. Come on, finish. Last 10. Woo! That water break comes in 5, 4, 3, 2, rest. Water up. All right, it took us a couple workouts to figure out what we're calling the fourth set. It's debatably still open for debate. We call it the fourth set, the strong set. The strong set. Let us know what you think, we're open to your input. I've seen some comments in the app for the Beast Beast set is what they want to call it in the app. You guys want to call the 4th set the beast set? Beast set? I mean, it is beastly. The 4th set is beastly. Most days it's pretty hard. This is awesome. I'm so glad you're loving this workout, right? It's time to order those 30-pound dumbbells, Megan. Yes, it is. If you've been putting off ordering heavy weights, this is your chance, right? Those lunges are not hard enough for me with the 25s. I should have had 30s on set today. But I knew I was teaching, so I didn't want to overdo it. All right, are you ready for the fourth set? It is only 6 reps per move, it's gonna fly, and then we're gonna stick around for a little bit of bonus work. Let's finish it! Fourth set, guys! Deadlift, single arm clean and squat. You have 6 or 3 per side. In 3, 2, let's go! Hinge, clean, drop into that squat, and drive. Do it again, other side. Finish strong. 4 sets, max muscle recruitment. When you get tired in these third and fourth sets and you start to feel that shake, you embrace it because that means your nervous system is recruiting more muscle fibers. Last rep right here. Squat, stand, and it gives you a chance to push yourself I bet you can do 6 push-ups from your toes. I think you can. I believe in you. Can you try it for 6 reps? Tricep push-ups in 3, 2, let's go! Inhale down, push. 6, 5, 4, 3, 2, 1. Yes team! 6 lunges. It gives you a chance to feel what reps you have in reserve. 6 lunges in 3, 2, let's go! If I'm only doing 6, can I maybe try and go heavier? Maybe not, because you've already put in 30 reps, right? It is volume and intensity together. Last one, here we go. Back rows for 6 in 3, 2, hinge pull, go! 6, you got it! 5, stay with it. 4, finish. 3, and 2, and 1. One weight on the ground with Caroline, 40 seconds plank drag. If you're with me, 40 seconds of dumbbell burpees. Pick your level and get after it. In 3, 2, let's go. Chest to floor, jumper step, stand up. Come on, you can do anything for 40 seconds. Yes, you can. Right here, let's go. This is where the time doesn't stretch. You want a funny story? We'll talk about it later. This is real life, this is real life, this is us doing it with you. You're gonna want to just watch the workout from the end. See if you can figure it out. Hopefully you were too busy doing your burpees. 5, 4, 3, 2, rest. These bra— these bra tops don't have pads in them. I took mine out. So, you know, like those little nipple shields? I tried to put those on. But I'm so sweaty that they just fell out. That's what happened in real life. I only had one red bra and I gave it to Caroline, so I was like, I'll just wear my nipple shields, it'll be fine. Turns out it didn't work out so well. I'm way too sweaty for that kind of business. We do our best. We're trying to keep you on your toes. This Max 20, we actually have— after filming day 1 There was a toy hidden in a plant. So your challenge during all the Max 20 workouts— can you— I told them where it was. Wasn't supposed to tell you. Well, if you're on this, you can find it. There is a toy hidden on set. Not today, but in all the Max 20 workouts. Now you know where it is. You just have to figure out which plant and what the toy is. Okay, you ready for your bonus round? Part of Max 20, if you're doing Perform 20, we added 10-minute burnouts. Okay, we have 5 10-minute burnouts. As a part of Max 20, and they match the day. So full body HIIT is day 1, arms and abs is day 2, booty band burnout is day 3, okay, cardio agility is day 4, abs and mobility is day 5. We're going to give you a preview of that, okay? So no equipment needed, just you and your body weight. 40 seconds on, 20 seconds off, or sometimes we'll throw in a 20-second isometric hold. We're gonna walk you through each daily burnout. You got 5 rounds, you do it for 40 seconds, and then you're done. Sneak peek into the burnout: we're gonna be releasing day 1 burnout, HIIT and hold, to everybody this Thursday. Look forward to that. Oh, I love it, I see 5 bananas. Erica gives us 5 bananas on Max 20. If you thought this was 5 bananas, wait till you do the full program. All right. Day 1 is HIIT and hold. You got 40 seconds of squat jumps or squat and reach into a squat hold for 20 seconds. Say yes I can! Day 1 HIIT and hold, this is your burnout. 40 seconds of squat jumps in 3, 2, let's go! Why do we add on these burnouts, right? We know that one way to improve longevity is resistance training. That is a very big piece of the puzzle. Resistance training can improve bone density, but not just doing resistance training alone. Adding jump training and impact training in is a big part of the puzzle. We also lose power and speed faster than we lose muscle. Come on, 10 seconds! Woo! Isometric, isometric squat hold in 5, 4, 3, 2, 1. Holy bananas! Squat hold, 20 seconds. Feel that fire, sit in it, hold it, drop it in for 5, 4, 3, 2, shake it out. That's where you say holy bananas. You ready? Day 2, arms and abs. 40 seconds, push-up shoulder tap, kneeling around your toes. More push-ups today. Yeah, get excited! Push-up shoulder tap in 3, 2, let's go! Down and tap, catch your breath. Here we go. Inhale down, exhale push tap. This is where I start to stop talking because it feels so hard. The 20-minute workouts alone are fire. I don't have the 10-minute burnouts. Holy stinking bananas. The 10 minutes also make it great if I only have 10 minutes. Yeah, great work. Come on, finish! 5, 4, 3, 2, and rest. Rest for 20. Come up. Day 3, you'd have a booty band 6 inches above. We don't have one today, we're just gonna pretend. Sit into it, tap, tap, tap. 40 seconds. How low can you get in 3, 2, hit side to side. Every move strategic in the program. So you do big muscle movements in day 3— squats, deadlifts, lunges, lateral lunges. Then you strap on a booty band, and for 10 minutes you target all those small stabilizing muscles around your hips, your knees, your calves, and ankles. Okay, we hit the big strength The burnout targets the tiny stabilizing muscles that prevent injury. It's all strategic, guys. It's all programmed. All you have to do is show up and press play. 4, 3, 2, rest. Day 4, cardio and agility. Get that nervous system poppy again, right? Cardiovascular health. And we're gonna train laterally. Highland Runner for 40 seconds. Chop chop drive, chop chop drive, right push left. In 3, 2, let's go! Chop chop drive, up up up. Whether you're not— you feel like an athlete when you do Max 20, you're an athlete because females who embody an athletic mindset have more confidence. They see their body less as something aesthetic and more as something that can do something for them. It is such a big mental shift. That is why we train like athletes at Nourish Move Love. Come on, 10 seconds! Can you pick up that pace? Woo! Let's go! 5, 4, 3, 2, 1. And then finally, day 5 Your burnout is mobility and abs. Mobility is built into every workout, but we add a little extra here. Knees bent at 90 degrees, drop to the right, drop to the left for your spine. Sit up and touch your heel for your abs, or a half crunch. Arms at your side, farther the knees are, more of the core turns on. 3, 2, let's go! Drop the knees to the side. Nice, feel that nice spinal twist. Drop to the other side. Now sit up and control, reach for the heels, roll back with control. We slow it down on day 5. Mobility and abs. Roll up, reach for those heels, roll back with control. Rotate through that spine. Rotate through that spine, roll up and reach. Nice work, 10 more seconds here and this is it, team, this is it. That is your Max 23 view workout. Roll up, we stay on for questions. Finish this one, you have 3, 2, final sit up and you are done. So there it is, 4 rounds 4 sets, a buy-in to start, and optional burnouts every single day to add on. Now you know what's coming, and it starts Monday, next Monday, June 1st. I hope if you were on the fence, this workout tipped you over the edge to say, yeah, I'm in. I want to build strength. I want a done-for-me program that's free. I show up, I hit play on YouTube, I get 10 workouts every single day. I know what I'm doing. You add your rest days. We'll talk more about how to add your rest days. All right, nice work, you guys. Nice work on the app. Awesome job on YouTube. Will there be any new prenatal workouts? We're gonna stand and answer those questions. Okay, we're gonna stand and answer. Now I got my nipple shields are now stuck to my shoe. Oh my lanta, no more nipple shields, or we need somebody that creates the most adhesive nipple shields. I tried. Okay, stretch it out, clap your hands. Way to go, team! Big inhale, reach up. Exhale, reach for the middle of your back. Tricep stretch for those tricep push-ups, or if you're doing Perform 20, a little lat stretch for those pull-ups. Back to center, big inhale up, reach for the middle of the back. There are pull-ups in Max 20 on day 1, day— oh, I gotta think— 5, 6, 7, and Day what? 12. Yeah, here we go. They're on the arm together. I like the back day and arm days. There's pull-ups, so there's an option. But if you don't like pull-ups, Caroline has modification. Hamstrings scoop and reach. Do it again. Like, inhale, scoop and reach. Toes up to the ceiling. Now put your foot down. Left foot is staggered behind. Pyramid. Push those hips back. Reach for the ground. Hips are square to me. Nice. Step your feet up together to meet each other. Bend the knees, roll up. Now this time, stepping on the right foot, right— left toes up. Hamstrings, scoop and reach. Do it again, scoop and reach. Now set your left foot down on the ground, right toes behind it. Hips are square to me. Reach for that ground, stretch through that front hamstring. Nice. Now step both feet up to meet each other. Ragdoll, opposite elbows or arms. Release the tongue from the roof of your mouth. Just swaying side to side, releasing that low back. Bend at the knees, roll one vertebrae at a time. When you get to the top, two shoulder shrug rolls. Up, back, and down. Up, back, and down. Standing quad stretch. Pull your heel to your glute, bouncing on one leg. Tuck your tailbone, open up that quad. Stand up tall. Switch it out, other side. Heel to glute. Nice work. So proud of you guys. Thanks for showing up. I hope you love today's Max 20 preview workout, and I hope you are in for Monday's legs and back. Kicks off legs and back. We kick off week 1 on Monday, June 1st. We're gonna power it down on Instagram. We're gonna grab our app and our YouTubes, and we're gonna have a chat with you guys. You can ask any questions you want about the upcoming program. All right, nice work today on Instagram. Have an awesome rest of your day. Nice work, team! All right, you guys, I need to click that share now, or should I wait? No, we'll wait. Okay. All right, grab your water, drop any questions you have. I saw a question come in about prenatal, and I did want to clarify, Max 20— I feel like we're a little bit— I gotta— I should have cleaned this before we started. Max 20 is prenatal friendly if you were working out and had a solid strength training routine prior to this— so prior to this, before your pregnancy— and now you're pregnant and you want to do Max 20 with us, yes, you can. Caroline's offering modifications in the Max 20 workouts, so you just need to know your limits, right? Don't take the belly down postures, no Supermans. Follow Caroline, she's got modifications. Adjust your weights, add an incline to your push-ups, okay? Pull-ups, do back rows. Follow Caroline. So it is pregnancy friendly. Max 20 is a strength-focused program. 20 minutes a day, strength training simplified. So it's a strength-first program, so it absolutely is pregnancy friendly. It would be a great prenatal program. Okay, any questions here in the app? We love the new mobility moves. We will absolutely be having more of those. Oh wait, I didn't scroll. I'm so sorry, I forgot to scroll in the app, you guys. I'm so sorry. I see all your comments now. I see all the comments. Okay, we'll catch up on those. See if we have any questions here on YouTube. So glad you love this workout, Sarah. Way to go. Can't wait for this program. Nice. You did the 10 glute exercises and 10 push-ups before this. No, absolutely. I mean, way to go, you. Power move. Uh, will the bonus 10-minute burnouts be available on you for YouTube members? Um, okay, great question. So if you are a YouTube member, which it looks like you are a YouTube member, you are gonna get days 1 and 2 of the burnouts. You're gonna get days 1 and 2 of the burnouts, days 1 and 2. So you will get the HIIT and Hold and Arms and Abs, all right, for our YouTube members. Otherwise, the remainder of the burnouts are gonna live inside the app, all right? So you're gonna get all 10 videos plus 2 burnouts if you're a YouTube member. That is the perks. You get a little bit extra, but the full package does live inside the app, okay? Where did I miss that one? Okay, nice work. So glad you did that. Oh, we didn't do our 10 push-ups today. Well, you did a lot of push-ups. If you— we can still do 10 more if you want to. When we finish this Q&A, we will do 10 more push-ups. The equipment needed for this program, great question. You're gonna need dumbbells. I suggest having a lighter pair and a heavier pair if you have access to those. Okay, I'll always give you options to load up or load down, but if you have access to a lighter and a heavier pair, that's ideal. And that is what need. The optional accessory items are going to be a glute band, a mini loop band that you can add to leg day and to the glute burnout. Okay, that's going to be day 3 and your leg days. And then also a pull-up bar, completely optional. And if you need a pull-up assist band to help with your pull-ups, again, that's optional. Caroline will be offering modifications you can do with just dumbbells. And then if you want to add a bench for greater range of motion on your like chest press, or you could use a stability ball, you could use a chair Okay, you could use a couch ottoman, a bench, or a step-up option. A chair is— is— you could use a cooler, you could use a staircase, totally optional. But those are the accessory items. Really, all you need are dumbbells. Your accessory items are a mini band, a chair, a bench, and a pull-up bar. Those are your optional items. That's great question on the equipment. Will YouTube subscribers get the whole workout program, the burnouts? So YouTube, if you're just a subscriber to our YouTube channel If you're accessing our free content, you get 10, max 20 workouts, days 1 through 10, 2 weeks of programming, plus burnout day 1. If you're a YouTube member, you get all that plus day 2 burnout, one more burnout. That's what you get for YouTube for free, or being a $5.99 member. When you join the app, you unlock week 3, so you get 15 workouts, 3 weeks of programming. Plus all 5 burnouts. So 20 videos in the app, 12 for YouTube members, 10 for free. I'm trying to be as clear as possible as I can. I believe clear is kind. We're trying to create a clear path, and there's a reason for it. There's sustainability. If you want to know why, you can look back at my Instagram post, or you can look at our YouTube video that we did about will I quit YouTube. There's a reason behind all that. We're doing our best to provide as much free content as we always have. Remember, guys, we used to only put out 10 workouts, okay? That's what we used to put out for free on YouTube. So what is available in the app is just extra. This is extra available for those who want extended programming and have availability, can afford it, all those things, right? We are doing our best to still give you everything you used to get for free. We're doing our best to do that, okay? I wanna be as clear as possible as I can about that. So if you have any other questions, please feel free to ask. I hope that's clear. Age 47 friendly? Absolutely. This program, when you ask, people ask, I'm in perimenopause or menopause, what program should I do? I say Overload 30 and Max 20. These programs were built for menopause, perimenopause, strength training in all seasons. Um, where else did I leave? Ah, yes, you can absolutely still fit in your running. That's why it's a 20-minute program. I built it specifically for summer for those who like to add on running. Add your running to your arm days, or you could absolutely add the running to the core days, arms and core days. Nice. Um, I've been getting emails about the upcoming workouts. Are those going to continue? Are they different from the summer program? So if you're on our email list, we're still sending out daily emails that give you the workout of the day. We're still giving you those. We're still giving you the Sunday with the email plan or the workout plans every single week if you're on our email list. Uh, so glad you're excited for this program. Oh, you're amazing, you've been working out with us for 4 years, that's amazing. Um, there are no promo codes available for the app at this time, you guys. We are a small, small creator team. We're doing our best to get as many options as possible, but we are a small creator-led team and we just don't have a large enough staff to have several different tiers available yet. Maybe it's on the roadmap for the future, but right now we are a small team doing our best to manage what we can. Um, I love when you say what weights you're using, it gives me an idea. Okay, I think I do reference that several times throughout the workouts. About weights I'm using, and it's listed in the YouTube description for every workout, the weights that I'm using. Awesome. Okay, I think that's all the questions we had on YouTube. If you have any other questions, please let me know. Let's transition over here. What are we missing? Doing my best to answer everybody's questions. So glad you're loving the burnouts. Nice work, you guys. I'm going to start at the bottom up. Will there be standing mods for floor moves? Coming back from a shoulder surgery. So for most of them, Susan, for most of them, Caroline does offer standing, but there's some like she's coming down to the— I believe push-ups and things of that nature are still so foundational and so important. So if we're doing a push-up and that is not available to you, the modification can always be a chest press, okay? Or you can find something else that would work for you. If you're coming back from a shoulder, you might have more restrictions than that, so you might need to check with your doctor. But if you're in the app, the great news is, is you have access to Lindsey AI. So Susan, what I would suggest you do is you go to Lindsey AI and you say, I need a standing modification for a push-up. Please provide that for me. Okay. And then that's what you will do instead if we're doing something different. So the great thing about the app, you guys, is you have Lindsey AI, so you can ask any questions you need for modifications, injuries, things like that to customize the workout plan to personally meet your needs. So that's a great thing you can do, Susan. Okay. You just ordered a 30-pound kettlebell. I love it. Marlene got the first week done of Max 20. Way to go. Yes. I hope you're loving it. 4-set is the spicy set, they say. Okay. We're loving 4-set, Kaylee says. Entering into the third trimester. Oh my goodness, and still doing Max 20. You're amazing, Ashley, absolutely amazing. Just staying active in that third trimester is a feat in itself. Way to go. Okay, Cake Ripple Shields. Cake Ripple. I'm gonna go look those up as soon as we're done. Cake Ripple. Sarah, thanks. Cake Ripple Nipple Shields. There we go, there it is. Cake Ripple. We got to give them a promo and a shout out. Um, okay, so glad you guys are loving it. Nice. Yes, we are dropping another 20-minute program. We heard your guys's feedback, you love the 20-minute programs. Nice, you're doing a good job. I love it, Ashley, that your 3-year-old said fourth set is the beast set. Okay, we're gonna have to do a poll. Is it the beast set? Is it the strong set? Is it the— what else did someone say? Spicy set? It's also the speed round. The speed round. I love it. Holy bananas, you guys absolutely kicked out. You guys were so awesome. Thanks for your support on the nipple shields. I appreciate it. Oh my goodness, you guys are so great. So, so, so great. Awesome work. Thanks so much for being here and joining us live. You want to go over what's coming? Oh yeah, let's go over what's coming. Okay, so— oh, sorry. If you're inside the app, you're gonna find this workout under replays. Okay, so it'll be under replays. This is gonna stay on YouTube Live. I think we had a couple more questions rolling on YouTube. I'll answer those. Max 20 is officially dropping Monday, June 1st, 4:00 AM Central Standard Time on YouTube. So the links for the program will not work. They drop Monday and it drops daily for everybody in different time zones and all the things. You get full access in the app, okay? So you can have access to the programs today. We already have people working through it. But if you are joining us on YouTube, it drops at 4:00 AM Central Standard Time, okay? And then app members, this is for you. This Friday, the 29th of May, it's already the 29th of May, can you believe it? This Friday I'm doing live coaching in the app. So live coaching in the app this Friday. I believe it is at 11:00 AM Central Standard Time. Is that right? I think it's on my calendar for 9:30. It's at 9:30. This Friday is actually 9:30. So 9:30 AM Central Standard Time, live coaching. If you can't join, you can always catch the replay and you can pre-ask questions on the live. So go to the live events and replays, see the video and ask your questions in the comments right now. You can do that right now if you want to, and then you can come back and watch the replay. I'll do my best to answer all the questions. So live coaching in the app this Friday. 5:29. Also next Wednesday, 6:03. So once you start Max 20 and you have questions, I'm gonna do live coaching in the app during the first week of Max 20. And then also 6:22, which I believe is the third week, or maybe it's after you've completed the program. I know it'll be the third week, fourth week, so it'd be after you complete. Okay, so then after you complete, I'm gonna do live coaching again as we repeat the program. Any questions you had about the program and how you can customize Customize it to repeat it. Okay, so if you're in the app, we have 3 live coaching calls coming up. They're all living under live events and replays. 3 live coaching calls to help you personally customize your program. Otherwise, you can go ahead and go to Lindsey AI right now and ask how you need to customize Max 20 to fit your schedule, your plans. And then also, you guys, app members, next— no, not next, 2 Mondays from now, 2 Mondays, June 8th, we're doing a live Q&A with dietitian Jess. Jessica Beacom from The Real Food Dietitians. She's gonna be coming on live talking about perimenopause, menopause, feeding your family throughout summer, best nutrient-dense meals for summer, all the questions you guys have there. Again, you can start dropping questions on that live chat today if you want to under live events and replays. Okay, I think that's all of our announcements. Did we have any more questions come in? All you guys, thanks for your support. Thanks for being here. Oh, you guys are so awesome. Thanks so much. I love that your 9-year-old daughter did it with you. Thanks so much for joining us, you guys, for today's live workout. I really, really, really appreciate it. And I love, love, love if you did Max 20 with us. We poured so much into this program and really wanted to just help you guys build strength at home. It's literally strength training made simplified, 20 minutes a day. I'm cheering all of you on and I'm so excited to walk through this program with you. Monday, June 1st, legs and back, baby. We kick it off strong, legs and back. It's gonna be so fun. If you have any questions, you can always email us, okay? You can always email us or jump on our email list. Thanks so much for being here, you guys. Have a great rest of your day. Have a great rest of your day. All right, we'll end this one and end this