LIVE 30-Minute Full Body Dumbbell Workout (Strength, Power and Abs)

I'm live. It says I just don't know where we're live. We're trying to get you guys a link to this so we can. Here we go. Let me share the link. Copy link. I'm gonna email live. If I do that. I turned my Bluetooth off, so of course I can't send you guys this link. Let me touch up. Okay, guys, we are live. We figured it out. Hey, technical issues with YouTube today, you guys. Okay, so can you send me. You're gonna email me that link, Caroline, and then I'm gonna be able. You guys, we figured it out, okay? We're. We're adjusting and we're gonna go on mobile. We're gonna go live on mobile today for you guys. Let me just figure this out. Sorry. Apparently YouTube Live is having issues, so we are just audible thing and here we are. Nice. I can't see your comments as easily, but we're here. Yay. Can you guys hear me? Can anyone give me a thumbs up? Can you hear me? Can you see me? Everything good? You can hear me and see me. This is lovely. Okay, let me email the chat. Okay, guys. Okay, I'm gonna text everybody here. That's okay. We are live. Come join us here. Is this public now to everybody? That's okay. Everybody can sweat with us today, member or not. But this is for our members. All right, you guys, we figured it out. Come on in. Come join us. So if you go. Where you. Where do you find this on YouTube? If you just go to YouTube and go to my profile, it'll be on the home page. It's on the home page. Okay. It says nourishment, love is live. If you go to our home page, it's just going to show up right there. Go to our homepage of a YouTube. It's going to show up there. I posted the link in the other one. All right, join us here. Sorry, you guys. I'm so sorry. I know how precious your time is and how precious your workout time is, so thank you so much for bearing with us. YouTube Live is having issues today. We are getting it all squared away and figured out. Nice. Awesome. Great. We're live on my phone. Does it show up vertical or does it show up? How do we show up? We're showing up vertical. We're gonna sweat vertical today on YouTube. That's just what's gonna happen. I am so sorry, you guys. I wonder if I can change the orientation. Can I? Nope, we don't want that. Whoops. Okay, well, I don't know. This Is my first time just like straight up going live like this. So we're just going to straight up go live this way. Does that sound good to everybody? Yes. Thank you for being here. I'm so sorry. Thanks for joining us, Krista and Nina. Awesome, you guys. Thank you, Brooke. Thank you, Anna. Thank you, guys. It's showing phones and TVs good. Good. I'm so glad you guys can see this. Thank you guys so much. Oh, you guys are so fine. I am so grateful for your guys's patience with us. So sorry that YouTube was having issues this morning. But we are here, we're live and we are going to sweat. We're going to sweat vertical today. It's going to be a lot of fun. Straight power abs. We're going to jump right into it, you guys. As you can see, the amazing Rachel is the amazing Caroline this morning. The amazing Rachel is the amazing Caroline this morning. So we are so pumped to have Caroline joining us. We're doing spa today Strength power abs per your guys request. All right, you guys, so here's what it's going to look like. You have four circuits. We go legs, arms, legs, arms. You have three moves per circuit. Strength power abs. You're going to do each move for 40 seconds of work followed by 20 seconds of rest. And you're going to do each circuit times two sets. All you're going to hear dumbbells. I have anywhere from £20 to £25. Today we're going to go heavy. We're going to test it. If you want to follow modifications, check out Caroline. She's going to give you standing and low impact options. All right, you guys, look, let's get this party started with a warm up. We'll chat announcements at the end and we will stay on for 15 minutes afterwards to answer questions. I'm so sorry again for the delay. You guys are the best. This was supposed to be for our members only, but we're having issues with YouTube Live. So we're just like straight up going live vertically. Kind of like Instagram and YouTube combining. Okay, let's go ahead. Just stand right here. Flap your wings. Nice work. Hands are going to come up behind the head. Good morning. Calf raise. So give me a hip hinge. Stand tall. Calf raise lower with control. Hinge stand. Calf raise. There it is. Hinge stand. Calf raise. Awesome job. Two more hinge stand. As I hinge, I push my hips back. Nice. Stand nice. From here, a little standing. Cat, cow. You're going to round through the spine. Elbows collapse, elbows pull Apart, open the chest. Do it again. Round through the spine. Elbows collapse. Open and expand. One more time. One more time. Round through the spine. Open, expand. From here we go right into squat. So you're dropping your hips now, this time, dropping your hips. Knees are going to track out towards those outer three toes. I'm pushing the ground away from me as I stand tall. Nice work, guys. Knees push out. Chest up. Eyes up. There we go. There we go. Happy Friday, you guys. Frantic Friday. A little bit crazy. Never without some technical issues. But thanks for powering through and sticking with us. We'll see if we can figure out how to make this workout stay live so you can come back and do it again. For those of you who missed it, go. 3. Nice work. 2. We go to jumping jacks. Last one. Let's jack it. Jacks or taps. Jacks or taps. Jack it up. Go. 8, 7, 6, 5. Hold those feet wide for 3, 2, 1. Let's hit lateral squats. Hit side center. Side center. You're driving off that bent knee, transferring the weight to the outer edge of the bed foot. Nice work. There you go. Go. 4. 3. Nice. 2 and 1. Take a nice wide leg forward fold. Hands are gonna plant to the mat. You're gonna step back into a high plank. You can always drop to your knees here. Shoulders are stacked over wrist. Pull up on your kneecaps. Push back on your heels. Awesome job. Shoulders half, opposite hand. Opposite shoulder aches. 7, 6, 5, 4. Keep those hips nice and square. Last 2. 1. Right foot outside right hand. Easy twist. Gaze follows. Fingertips. Can you drop the elbow down towards the mat? Open it back up. Shoulder sweeps to the back for three, two, one. Plant the hand. Switch it out. Left foot outside left hand. Easy twist. Gaze follows. Drop the elbow all the way, opening those hips. Open. Back up. Shoulder sweeps for three, two. One more time. Set it down. Right foot outside right hand. Easy twist. Shoulder sweeps for three, two, one. Set it down. Switch. Left foot outside, left hand. Easy twist. Shoulder sweeps for 3, 2, 1. Step back. 2. Push ups. Knees or toes. Down, up, down, up, up. Drop to all fours. One more. Cat cow. From the ground, drop the belly. Lift the chin. Reverse it. Spine up towards the ceiling. Nice. From here up and over right onto your back side. Glute bridges. Heels are tight to the butt. We lift. Nice lift. Awesome job. Squeezing through the glutes activation here. Go. 4. Hold it high. 3. Option. Just hold two. Two option. One leg. Last one. Hold here. Option lift one leg off the ground. Hold here. Press both hands into that knee. Stabilize and activate the hip joints. Set it down. Switch. Lift the other leg. Hold. Press your hands into the knee. The harder you push, the harder it is. Hold here. Set it down. Come up to a seated position. Find 90 90s. Both knees are bent at 90 degrees. Option hands can support you here or here. From here, I'm gonna go up and over. Big hip rotation. Nice work. Do it again. Big hip rotation. Warming up those hips. Working on hip mobility. Big hip rotation. One more each way. Here we go. Bring it back. Nice work. And bring it up and over. Nice work. From here, plant the hands. Refine that plank. Slow burpee. Step is you step the right foot, the left foot, stand up. Take. Take it down. Switch that lead foot. Go left, right, up, down. One more each way. Here we go. Walking in those burpees. When you get to the top, it's high knees. Get them up, get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2. Let's go, skaters. Push side to side. Skate. 8, 7, 6, 5, 4, 3, 2, 1. Are you warm, Caroline? She's warm. I hope you're warm. Awesome job. Thanks for joining us, Ava. The workout's gonna be 30 minutes. 30 minutes is gonna be the workout. All right. 30 minutes of strength, power, and abs. Awesome job. Nice work, you guys. Caroline looks like Margaret Qualley. Who is that? Do you know who that is? No, I do not. No idea who that is. We need a screen share. Screen share. All right. Four circuits, three moves. We go legs first. Wide, narrow, squat. Grab your weight. Try and go heavy. I've got my 25s. We go wide, narrow. So I step right for the wide. Bring the weights outside for the narrow. Step left. You're alternating. Wide, narrow, wide, narrow. If you don't want that, just give me a standard squat. We step right. 40 seconds. Wide, narrow. Squat. In three, two. Let's go to the right. Take it wide. Weights come between. Now they come to the sides. Narrow. Take it wide to the left. Wide squat. Bring it back. Narrow squat. Nice work. If a narrow squat doesn't feel good for you, go ahead and just keep it to that. Little bit of a wider squat. Find a squat that works for you. This is your strength move. You're here for 40 seconds, then we drop down. Option one, dumbbell. We add power. I'm gonna go a touch and go jack. Caroline's gonna give you a low impact option. Pick your level. 10 more seconds in the strength. You got a team. You're here for 5, 4, 3, 2, and 1. Rest. Recover. I dropped one weight. I'm gonna hand switch it. Touch, go, Touch, go. Touch. Caroline's got your low impact option. Choose your level. 40 seconds. Add some power, raise your heart rate. You're there in five. Here we go. Three, two, let's go. Touch, go. Touch, go. If you don't like the weight switch, you don't have to do it. You can totally do this without the weight. Touch, go. Think about pulling those inner thighs together as you stand tall. Your pace, your tempo. It's 40 seconds of work. I want no rest during this. 40 seconds, okay? We transition to standing abs next. Nice work, team. You got this. What would it look like if I said 10? Let's go. Finish right here. Final five, four, three, two. You're out. Walk it out. Here we go. One weight, lateral lunge. We'll go right. I'm going to hold down my chest. I'm gonna go lateral lunge to the right, stand up and crunch. Crunch is optional. You can give me a march hit, right in three, two. Let's go. Lateral lunge the right, drive, balance, crunch. Lateral lunge to the right, Drive, balance, crunch. You can always take out the balance. Okay. You could give me a squat crunch or you could give me a lateral lunge to just a balance hold and omit the crunch. This is standing core, also hitting a little bit more of the legs, using those outer glutes on that right leg to power you up. Take the elbow to knee across the body. You got this, team. Come on. Last five. Four, three, two. And recover. Grab some water. Those are your three moves for legs. Back to the top. Wide, narrow, squat. Touch and go. Jacks. Lateral lunge. Other side. Hi. From Montreal. Welcome. Vivian. Vivian. Sorry if I said that wrong. Vivian, nice work. Just finished leg day. Way to get it done. Woo. Awesome job, you guys. Nice work. My heart rate is very. So high. I know. Heart rate is high. It's high because we were stressed out because. Go get the live going. Talk about cardio. All right, Here we go. 40 seconds. Wide, narrow, squat. Step into your right. White squat. 40 seconds. In three, two. Let's go. Can I get a timer check, please? Megan? Thank you. Here we go. To the left. Wide. Bring it back in. Narrow. Here we go. Why? Nice. I'm taking those weights in between on the wide, taking them to the outside on the narrow. Nice work, team. Wide now. Awesome job. You guys are so great. Thanks for showing up. Thanks for your patience today. Right? A little bit of accountability. That's why I like these live workouts. Accountability to get it in before the weekend. Feels good to move, to sweat. What would it look like If I said 10 more seconds in these squats? Then we go. Touch and go. Go. Yes. 5, 4, 3, 2. One. More wide down, up. One weight if you want it. 40 seconds, touch and go. Heart rate's gonna go back up. And then we got abs. Then we give the legs a break. We go to arms, guys. Finish strong on legs. Touch and go in three, two. Let's go, let's go. 40 seconds. Find a tempo, find a pace or a cadence you can stick with for 40 seconds. Okay, Caroline, just going. Try to keep up with me. You don't have to. You can go at your pace. Low impact does not mean easier, guys. It just means low impact. You choose your intensity, you choose your level. It's you versus you today. Right here. Come on. Yes, you can. Almost there. Final ten. Nine, eight. You've got this. Stick with it. Five, four, three, two. You're out. Holy bananas. Heart rate is high. Lateral lunge to your left option. Add the standing crunch. Add the balance. Take one weight on my chest, holding each head. Step left in three, two. Let's go. Hit left hook crunch. Left hook crunch. Little tap in between if you need to. The balance is the hard part. Think about that mind muscle connection. I stand up, transfer the weight. Nice. Activate the core. Activate all those small stabilizing muscles in my standing leg. Soft bend in my standing leg. Power up through my left leg. 10 more seconds. Nice work. You get a water break. We transition to arms in five, four, three, two. And you're out. Nice work, guys. Grab some water. Circuit to his arms. Same thing. Three moves. Strength power abs. Abs is going to be on the mat. Caroline will give you a standing option. Nice work. Hi. From Toronto New year challenge day five. We love perform 20. I hope you guys are too. Nice work. Here we go. All right, bicep curls. So grab my 20s. Just straight up. 40 seconds of bicep curls. Power row, Clean dip drive. Okay, we're gonna hit biceps, back and shoulders. And then we're gonna add in push ups. If you're with me, Caroline's got a standing option. Gonna hit all that upper body. Grab those weights. Standard curls in three, two. Let's go. Just curling up and down. You can pick the curl that you like best. I like this nice rotational curl. So palms go in on the way down. Palms come up towards my shoulders on the way up. Hitting both heads of the bicep. It's a two headed muscle. If you keep those palms in, you're gonna hit the long Head. If you keep those palms out, you're gonna hit the short head. If you add a little rotation like me, you're gonna hit both heads. You decide which curls do you like. Soft bend in your knees. Elbows are off your body. Shoulders are down, out of the ears. Nice work. 10 more seconds here. 10 more seconds. Yes. Team, you're here for 5, 4, 3, 2, and recover. Now you're gonna take these weights. You're gonna hinge. It's a power move. So I pull, clean, drive. The clean comes from my hips coming forward. I elbows to hips for the back, drive to the shoulders. Tip drive. Try and go heavier. You can use your legs for that shoulder press a little bit. We go in three, two. Let's go. Hinge, pull, clean, push. Nice hinge, pull. Elbows to hips, clean push. Nice. Chest parallel to floor. Drive it up. Up. Nice hinge. Pull, clean, push. Power. Right here. Pull, clean, push. Yes, team. Nice work. Clean, dry. Awesome job, guys. 10 more seconds in this power move. Then we hit the mat. If you're with me in five, four, three, two, one. Nice work. I'm gonna hit the mat. One push up, two knee drives. Caroline has your standing option. Press out, two marches. In, out, two marches. Chest and core, chest and core. One push up, two knee drives. Take it from your knees or toes. We go in three, two. Let's go. Push up, drive, drive, push up, drive, drive. Your option. Choose standing or take it to the floor option. Take the push up from the knees, drive to the toes for those knee drives. Nice work. If you don't like the knee drives and you're working on push ups, you can always stop shoulder taps instead. Come on. 10 more seconds in these push ups. Yes, you can knock it out for 5, 4, 3, 2, and you're out. Rest for 20. Those are your three moves in the arm circuit. Back to the top curls, row, clean and press, push up knee drives. Nice work, you guys. Awesome job. Oh, we appreciate your support, you guys. Thank you so much. Thank you. Ten more seconds. Yes, always. Ten more seconds. Back to bicep curls. Back to bicep curls. You're curling in three, two. Let's go. I should clarify, this workout was for our YouTube member community, but now it's live for everybody. But if you hit that join button, you become part of our community. And for 5.99amonth, you get a live workout with us. Every month, you get a live Q and A with an expert. We're bringing in one of our own community members on Monday the 10th, this upcoming Monday to chat High performance habits with us, okay? Time management, time blocking, productivity, how to stick with habits. If you have questions for that, drop them in the member chat you're curling for. 5, 4, 3, 2, and recover. If you are not hitting that squinty eyed place in those final curls, those last three, I encourage you to try and go heavier. We add some power. Hinge, pull, clean push. Hinge, pull, clean push. Your 40 seconds start in three, two. Let's go. Hinge, pull, clean push. Nice work. Hinge row, clean push. Nice driving those hips forward. Get those weights up to the shoulder. A little two inch dip drive. Nice work. Nice strong exhale, push. Nice strong core as you push overhead. Nice work. You're gonna feel that heart rate naturally rising. You're taking weights overhead. Big compound movement here. 10 more seconds because I know you love the final 10. Here we go, guys. Back to abs in 5, 4, 3, 2. Recover. I need that 20 seconds. Whoo. One push up. Two knee drives with me standing. Press out. Two marches with Caroline. Pick your level. Whoo. Here we go. Last circuit for the arms. Back to legs in three, two. Let's go. Push up, drive, drive. Lead with the chest. Elbow fall back towards your body. Push up, drive, drive. Nice work. Can you make that knee to elbow connection on those drives? You got this, team. So sinking strong, stronger with each rep. Yes, you are. Go. Come on. Only 10 more seconds of push ups today. So strong. Back to legs in five, four, three, two. And you're out. Nice work, nice work. High fives, Caroline. High fives to at home. Two circuits down, two to go. Back to legs, stand, stagger, deadlift, curtsy, lunge is where we're gonna go. We got four four fires so far. We call that four bananas. I'm squinting on round two. That is good. Megan means you are picking up the right weights. Nice work. Awesome job. All right, guys, going into circuit three back to legs. Try and go heavy here if you can. One stagger, deadlift, one curtsy, lunge. Let's go. Right foot forward, left toes popped. Hinge, hinge, hinge. Stand tall. Left leg wrapped for the curtsy. One and one deadlifting curtsy. We go in three, two. Let's go. Crush some oranges in those armpits. Stand tall. Drop the back knee to the ground as you wrap it around. Nice work. Wrap knee to knee to heel. Wrap and drop, hinge, stand, wrap and drop. Right here. We're hitting right hamstring, glute. Now you're hitting right glute, quad nice. Back side of the body, front side of the body with a little bit of glute. There it is. You only do each leg once. Make it count, team. Crushing it. From here, you're gonna drop the weights and go. Skaters. Skaters are your power move. In five, four, three, two, one. More curtsy and you're out. Drop those weights, skaters. 40 seconds. Hit. Hit. You're gonna use those outer glutes. Push side to side. Right. We train in all planes because we move in all planes. Life is three dimensional giant step right, push left in three, two. Let's go. Push, push, push, push. Land soft, drive hard. Land soft, drive hard. You want to reach for the floor. That's a good option. Choose your level. You can go for distance or you can go for height. Between jumps, you decide. Challenge yourself. It's 40 seconds of power to raise your heart rate. Strength training for our heart is cardio. Your heart is a muscle, just like those biceps. Just like those glutes. Push. 5, 4, 3, 2, 1. Nice work. Recover on the ground. Body weight, core. If you're with me, you're making a big extra. As we say in Minnesota. Snowball. Snow angel. Snow Angel. Snowball. Snow angel, Snowball. Caroline's got dead bug. We go in three, two. Let's go. Snow angel, Snowball. Big X to a ball, big X to an O. Call this tic tac toe. Snowball, Snow Angel. Call what you want. You're here with Caroline. Spine is neutral, right? Farther you can extend the arms and legs away from each other, the harder it is. Same here. How far can I get those legs away from me and those arms in that big X? You got it, team. 10 more seconds. 10 more seconds. Nice work. Last five, four, three, two. And recover. Grab your water. Those are your three moves in circuit three. Back to the top. Four bananas from Erica. Love to see it. Nice work. Here we go. Back to deadlift. Curtsy, Deadlift, curtsy on the left. One staggered. Deadlift. One. Wrap and drop. Curtsy. Left foot forward, right toes popped. Crush those oranges. We go in three, two. Let's go. Sacred Deadlift. Stand, wrap and drop. Hinge. Push the floor away from you as you stand up from that deadlift. Then drop your back knee to your front heel. Nice. Hinge. Push the floor away. Wrap and drop. Nice. Rachel said in a video, whenever she does curtsy, she thinks of someone in a dress. Yes. And I can't unsee it. Every time I do a crazy, I think about being in, like a huge ball gown. Being in a big ball around. You're like, wow, those women on the Titanic were so stinking talented. That big, heavy dress, that big girdle, and they drop into those curtsies. Four, three, two. Recover. Weights are down, skaters. 40 seconds of power. Skaters. Skaters and abs raise the heart rate. Then you're on your back on the mat. Giant step right, pushing left in three, two. Let's push. Side to side. Side to side. Nice. Remember, land soft, drive hard. Land soft, drive hard. Make it big, make it powerful. Use those legs. Knees are constantly bent. You're loaded in a nice, athletic stance the entire time. 20 down, 20 to go. You got this. Push, push. Yes, team. Nice work. Finish right here. Final 10, nine, eight. You've got this. Seven day with it. Six, five, four, three, two. You're out. Yes, team. Big abs. Big abs. Dead bug with Caroline. Abs. Make it big. How far can you get those legs away from your body? That's your challenge. We go in three, two. Let's go. Big X, snowball. Big X. Bring it up. Inhale, back, exhale. Pull it together. Inhale, back, exhale. Bring it up. Nice work. Slow and controlled. You're not ripping these out. You're bringing it up with control. And lowering with control is the most important part. Lower with control. Not just letting my back fall down to the mat. I lower with control. One vertebrae at a time. Bring it up. Final 10. You got this. Nice work, team. Back to arms in five, four, three, two. And recover. Awesome job. You're up. Grab your water. Three circuits down. One more to go. Back to upper body. We got triceps, chest, glutes, and overhead pull for your core. Yes, Guys, nice work. Just lay on the ground instead of your water break. That's totally okay. Get up and you can get your steps in. Little bounce in between circuits. Nice work. Get those steps in. Does Caroline have Instagram, you guys? That's her personal information. But, yeah, she does have a she. She has a public account. Dine with wellness. Yes. You can follow Caroline on the. On the ig. Nice work. So strong. Thanks, Taryn. Yes. Caroline's looking so strong post knee surgery, isn't she? You see those curtsy lunges? Those are not something you take for granted after coming back from knee surgery. And skaters. Okay, guys, last round for the arms. Overhead triceps. Overhead triceps. Grab a weight you can stick with for 40 seconds. You can take a segment stance or if you can be parallel. What's important here? Nice, strong core. All right, punch to the gut. Ribs to hips. We go in three, two. Let's go. Hide it and show it. Elbows are tight. Knees Nice work, dumbbell. Goes all the way down, up. Get that nice drop at the bottom. Hide it behind your head. Bring it up overhead with control. Inhale down. Exhale, push. 40 seconds, right here. This is your strength move. Nice. Then if you're with me, you're gonna go chest to floor burpees option to add the ranger and go big overhead. If you're with Caroline, she's got an all standing option for. For you. Squat, press out, squat thruster, final 10. Let's go. Squinty eyes are here. Finish. Three, two, one. Nice work, guys. Grab your second dumbbell if you're with me. If you're with Caroline, she's got a standing option. I'm going to hit the deck all the way to the floor right here. Go all the way up overhead. You can just come up to a standing position. So I can just stand? You choose standing option with Caroline. 40 seconds. Three, two. Let's go. Chest to four. Jump out. Big power up rack. Reload, reset. Chest to four. Bring it up. Add some power. Nice work. Again, dumbbells. Overhead is totally optional. You can just come up to standing right there. That's incredible. Great option. Pick your level. This is your power. The hips are really what is driving those weights overhead. Come on. 10 more seconds. Yes. You can finish strong. Last 5, 4, 3, 2. And recover. Nice work. Hitting the mat. Glute bridge, overhead pull. Overhead pull is an option. Hold your bridge. Overhead pull. Okay, we go there in three, two. Let's go. Overhead pull. Exhale up, inhale down. If you want to make it harder with me, lift one leg up. Overhead pull. Bring it up. Switch your march. Overhead pull. Bring it up. Switch your march. Overhead pull with a glute bridge march. Focusing on the core, the back, the hips. Nice work. Your lats are turned on here. Inhale down. Exhale, pull. Not letting one hip drop as I raise one leg. This is your core move right here. Catch your breath. You're here for five, four, three, two. And recover. Nice work. Those are your three moves. And circuit four. Back to overhead triceps. One more time through, and then we're gonna stay on the mat for three bonus ab moves. Ab move moves. Moves. All right, triceps, burpees, glute bridge, overhead pull. Three bonus core moves. That's your bonus round. Grab the weight you want for overhead triceps. You're there in three, two. Let's go. 40 seconds. Punch to the gut. Decrease the air between your rib cage and your hips all the way down. Bring it up. Isolating the tricep the back of the arm here. Inhale down, exhale, push. Nice work, team. One rep at a time. It's feeling heavy. You are 20 down, 20 to go. Come on. Hang in it. Those triceps. I always say this. Come on, baby. Triceps. One of my weaker muscle groups. You're in the final ten. We're pushing through. You got this for five, four, three, two, and you're out. Nice work, Caroline. Awesome job, guys. All right, where we at? We go burpees. If you're with me, you got a chest to floor burpee option. Big hook, overhead squat, press out. Squat, press ups. Come on. Last power move. Last power move. Hit three, two. Let's go. Last. Time to really push your pace. Push your heart rate right here. Final power move. This is it then. You're on your back for core, for your finisher. Finish strong. Finish strong, T team. You got this. So stinking strong. So stinking powerful. Yes. Finish, finish. Come on. You got this. 15 seconds. You can do anything. Anything for the final 10. Let's go. Bring it home. Last 5, 4, 3, 2. And recover. Nice work on your back. Glute bridge, pull over option to add the march with me option. Both feet on the ground with Caroline. Here we go. Three, two. Lift those hips. If you're with me, lift one leg. Overhead pull, bring it back, switch your march. Overhead pull, bring it back, switch your march. Nice work. Breathing deeply, catching your breath. One rep at a time. I always think core is harder when that heart rate's high. Okay, you gotta bring it back and really make that mind muscle connection. I'm thinking about keeping my hips really square and stable here for me. Hips are a weak point for me, especially after three babies. Gotta focus on those hips. Nice work. Finish it. 5, 4, 3, 2. And you're out. Nice work. Awesome job. Awesome job. All right, you guys, if you're part of our YouTube community, you know we gave you an ab challenge. I sold three moves from today's bonus ab workout. That's what we're gonna do. If you're with me, it's a dumbbell. Sit up and chop. Caroline's gonna go seated, press out. Chop. As I go back, she pushes out. And chop. Okay, one. Sit up. One. Chop. You're doing it for 40 seconds. Three moves. 40 seconds each. This is going to count as your ab burnout if you remember today. Sit up and chop. In three, two. Let's get up. Sit up and shop. Taking that weight outside the hip just like you're rowing a boat. They chop getting you ready for summer kayak season? Right here. Nice work. Little paddle board action. Whatever you like to do on the water. Just like to think about it being sunny out the lake, not being frozen. We're supposed to get a bunch of snow this weekend in Minnesota, so we're gonna bust out the sleds again. Woo. Nice work, team. Right here for ten. Nine, eight. You got this. Seven. Stay with it. Six. Five. Four, three, two. And recover. Now I'm going to take that weight out in front of me. Weight is just an option. It's a marker. I'm going to go double leg. Caroline's going to go sit. All fingertips, face my butt around the weight. In, out, knee tucks. One leg or both. 40 seconds in three, two. Let's go. Pull, pull. Nice Sculpting those low abs and those obliques. Just a little bit of support behind me in my fingertips. Nice work. Your pace retent though it's normal to feel those hip flexors fire up here. Okay. Low abs and hip flexors. Keep those shoulders out of those ears. You got it, team. Nice work. Stay with me. Almost there. Five of ten. Push through. One more core move after this. Yes. You can finish strong for 3, 2. And recover. Last move. You ready? If you want, you going to take that dumbbell and you're going to place it overhead. I'm going to hold on to this as an anchor or you can put your hands at your side by your butt. Hip lift, heels to the heavens. Up, reset. Up, reset. Not using momentum. Caroline's pulling her knees towards her chest with a heel tap. Knee to chest. Trying to roll that lower back off the mat. Heels to the heavens in three, two. Let's go. Last core move. Really targeting those low abs. Nice work. You can always just focus on pulling your knees towards your chest. Yes. Team, not using momentum. You got this right here. Strength, power, abs. Last 40 seconds and we're stretching. You did it. 30 minutes of movement, strength, power and abs. Final 10. Right here. Finish it. Nice work. You got this. Last 4, 3, 2. And recover. Awesome job, you guys. So proud of you. Thank you for showing up and working hard. Hard. You absolutely crushed it. Nice work. I love it. Your mom used to do Denise Austin and she told. Yeah, I love it. That's so fun. Yeah. Nice. I'm so glad we popped up. Yeah. You can always join our workouts, you guys. This will stay live on our channel. This is for our YouTube community members. Again, sorry you guys for the technical difficulties. Thanks for joining. Megan, you're so awesome. You're so awesome. Thank you for joining us. Loved it. You guys are so great. The ranger burpees last move, baby, was your. Your weight. I totally hear that, Nina. Nice work, you guys. Okay, we're gonna stretch, and then we're gonna bring it in for a nice little Q and A go. Right here, standing up, just stretching out the chest, those shoulders. Thanks again for your patience today, members. We appreciate it. Big inhale, reach up, exhale. Right arm reaches for the middle of the back. I felt those triceps today. Stay here. Give me a little side bend. Lengthen through the tricep, the lat, and those side abs. Nice. Bring it back down right here. Big up again. Left hand from the middle of the back up and over. If you want it, add an extra stretch. So proud of you. Way to get it done. Always feels good on a Friday to be on the other side. Standing on your left leg, right heel to the glute. Tuck your tailbone to meet knee. Softening that standing leg. Option to stay here. Option to add a little hinge and reach. Challenge your balance. Nice work, you guys. Switch it out. Standing on the right leg. Left heel to glute. Yeah, right. That balance, stay there. Option. Add that little hinge and reach. Nice. Keeping those hips square to the ground if you're hinging. Awesome job. Bring it back up from here. Take a nice wide tail. Big inhale up, exhale. You can drop down into a nice, wide squat. Elbows can fall into the knees. Take it all the way back to your bottom. We're gonna go feet straight out, straight up, Big inhale, reach up. Exhale, Reach, reach, reach, reach. Feel that nice stretch in your hamstrings. Now collapse and reach for the toes. Should feel a nice release here in the low back and the hammies. Nice work. We're going to take it back to those 90 90s, and we're going to add a little good morning or a. A forward lean to it to 90 degrees. My chest is going to split my shin in half. You're going to feel this in the outer glutes, which we hit today in those lateral lunges, those curtsy lunges, and those skaters. Bring it up and over. Switch sides. Big hip rotation. Same thing. Other side. Chest cuts, the shin in half. Should feel a nice stretch here in the outer glutes. Should feel really good. Nice work. One more each way. Up and over. Give me that forward lean. You can use your hands to gently support you. Bring it up and over. Same thing on the left. Nice 90, 90 rotation. Nice forward lean. Stretching through those Hips. Awesome job. Thanks so much, you guys. So proud of you for showing up and sweating with us. It's gonna be a little bit harder to do questions today because I can't scroll back in the chat. Oh, and I gotta keep this up. Okay, there we go. We're gonna keep it over here. We're just gonna keep it right here. We're gonna keep it right here. There we go. We'll do our best to stand and chat if you, as you guys know, if you're part of our YouTube membership community, you have access to us through the members tab. So you can always chat us there in the members tab if you have any questions. Like I mentioned, announcements being that obviously we were live today. Again, thank you so much for the difficulties. We always do one. I know we have a lot of new members around here. So we do one extra live workout that's just for members and then we do a couple public lives. So this month we will be doing another live workout. It's going to be on the 21st of February, which is also a Friday. Friday, February 21st at 9:30am Central Standard Time will be our next live workout for everybody. We are going to be live again just for members on Monday. This upcoming Monday the 10th will be live for members. It's going to be a live Q and a chat with one of our very own members, Molly Asplin. She's a high performance coach and she's going to chat with us about high performance performance habits, productivity, time management, how to stay accountable to your, your goals, your resolutions. Right as we're hitting February and we're doing that gut check of how are we doing with those goals and resolutions we set for 2025. If you have questions about that, you can drop them in the members chat as well. I think Caroline did a post in there asking for questions for Monday's live Q A. That's going to be at noon Central Standard Time. But the live Q&As always stay live so you can come back and check them out. And we are wrapping up our 43010 challenge. Our four strength workouts, 30 grams of protein and 10,000 steps a day. And moving into a brand new two week challenge this upcoming week. You'll get it in your inbox on Sunday if you're on our email list. Okay. Caroline will also post it in the members chat if you want to stay there. And our brand new members AB Challenge, which we built in a couple moves from today's ab workout. We have an ab burnout for every day if you want something a little extra, you can find that full PDF download in the members chat. You can download it. It takes you directly to that workout on YouTube so you can check it out there. I think that's all of my announcements, you guys. We got a brand new emom workout that is dropping for you on Monday. If you liked that imam where we did two moves. You did three times through. It's like an emom tri set. Super fun, brand new one drops on Monday. I love these emom workouts. All right, let's check it out. Do we have any questions here in the chat? Thank you so much for joining us. Thank you, Max and Sophia and Elizabeth and Tabitha and Krista and Alyssa. Thank you, Erica for joining us. Nice work. Awesome job. Yes. I totally get you have to run. I know we totally started late, so thank you. Whenever I do overhead triceps, my elbows always pop with every rep. It doesn't hurt, but it sounds gross. Any ideas how to stop it? Well, I don't know how to stop it, but I do know that if you hear popping and it's not painful and it's usually not an issue. It's just like cartilage or ligaments moving around. But if it's not painful, you should be okay. If it is painful, you should definitely go to get it checked out and see a doctor and or see a physical therapist. Is it better to do the chest to floor in the burpee or skip it and go for speed? Totally depends on what you're looking for. Honestly, I think chest to floor is more beneficial because you're getting a larger muscle group engagement. Also, chest is primarily where women are weaker, but also it does slow you down. Going. Going for speed can get a little bit like a floppy fish syndrome. And honestly, I think a more controlled burpee is more beneficial. Engaging all those large muscle groups in the push up, the plank all the way over overhead, the full squat is, is very beneficial for you versus just like trying to rip them out. So I personally would prefer slower and more controlled with like good form would be my take on that. And thank you so much for your support. Annalise. Achilles injury here. Oh, I'm so sorry to hear it. Anything I can do instead of your workouts? Well, we do have an entire series that I filmed when I came back from knee surgery. So we have seated workouts, we have mat workouts, we have seated upper body workouts that you can certainly still do if you go to our site or you search leg injury or knee injury or leg Injury workouts. You'll find all of our seated workouts that you can absolutely still do while you're injured. I'm wishing you a speedy recovery. Laura. Sorry about that. Thanks for joining us Tina. Oh you can get a shout out. It's your birthday. Happy birthday. Happy birthday. Happy birthday. Happy birthday. Would love suggestions for a vegetarian on how to get all the protein in my meals. Any protein powders that you would recommend? We do have a full blog post on our site about the protein powders. We did a breakdown of both whey based, vegan based plant based protein powders so you can check that out on our site. Caroline can also share it with you in our members community chat. And there are a lot of great plant based protein sources. Your chickpeas, lentils, lupins, fava beans, lots of pulses are a great option. A lot of great options still. But I'm personally not as well versed. I don't have a vegetarian based diet so this is not my area of expertise. But I do have little protein hacks. My protein hacks are bone broth which would not work for you but pumpkin seeds or seeds are a really great option to heat Zahini Sunflower seed butter. But I love pumpkin seeds. They get 11 grams of protein and a fourth a cup of pumpkin seeds so you can sprinkle those on anything that's a great source of protein. There is a really great plant protein bar that I love. It's called Rawr Bars R A W R Rahr Organics. We have their local Minnesota company actually here. No fillers. Plant based, really really clean plant based protein bar that I love and you're getting 18 to 20 grams of protein per bar for that so we can link that as well. We have a discount code for you for RAR too. Today's the first day and my core feels so strong. One year postpartum with baby number four. That is amazing Brooke. Congratulations on baby number four and that is a big feat. To have a strong core after four babies is no small undertaking. So I hope you're really proud of the effort you've put in. And we always have. We have our post baby core core Recovery program, our 28 day doctor program. So great for rebuilding your core post babies. Awesome job Brooke. Way to go. Just pretended I was at the Savannah spa to get me through that spa workout. I love it Julie. I love that. So pumped to start your Friday this way. Thank you for joining us Brooke. We're so pumped you got to start your Friday with us. Great sweat. Awesome job Sharif. I Hope I'm saying that right. Nice work, Erin. Awesome job. So many. I'm trying to catch up with everybody. Great workout, Logan. Loved it. Way to go, Chris. Crystal, I'm so glad you got your workout in even with your kiddo. Your workouts are the only ones that have really helped strengthen my legs. We'd love to hear it, Annalise. We'd love to hear that. Yes. Strong legs. They're so important. They're like our foundation, right? Squats every day. They're just a part of a part of every day. Okay. Thank you guys so much for joining us and putting up with the technical difficulties we experienced at the beginning of this workout. We really appreciate it. We will share this link in the members tab for those of you who missed it so you can come back and do it again. Thanks for your support and please chat us up in the members community tab if you have any questions. We're so grateful for our membership community and we're always looking for ways we can add value to you, so we're always open to your feedback. Have an awesome Friday and an awesome weekend, you guys. Thanks so much for joining us. Thank you, Jennifer. Thanks so much for joining us. Have a great day, you guys. All right, now I need to figure out how to end a livestream on mobile. I'm just going to click the X and see what happens.