Live 30-Minute Full Body Kettlebell Workout (Or 1 Dumbbell)

All right, everybody's here. We are so pumped to be coming at you guys this morning with a live full body kettlebell workout option to grab a single dumbbell. We're just going to have you covered there. I'm Lizzie Baumgarten and we are so pumped to be with you guys live today. Rachel, she's gonna be showing you how you can do this entire kettlebell workout with a single dumbbell. So we're pumped. We're gonna let people jump on and say good morning to you guys. We're super pumped. Today we have Judy with us for her first time live ever. Welcome, Judy. We're here. We got Patty coming at us live. Nice. Rachel is here and she is excited. We have Teresa also her first live and she loves our workout. You are feeling stronger. We love to hear that. Teresa, nice work. You are trying to heal your diastasis recti and our videos have helped so much. We are so happy to hear that. Thank you so much. Yes. That is like our most popular video and we are actually coming out with the doctor challenge. It is coming out full 28 day workout plan. We love our free workout plans. Speaking of free workout plans, we just dropped a new one. If you are on our email list, nourishmovelove.com subscribe we just dropped a new two week workout challenge in your inbox for February. We are super pumped about it. We are kicking it off as a community on Monday. So we'll be joining you guys dropping in Monday. What's Monday 2? I don't know. No one knows what day it is. We're all looking at each other like what day is it? Today's groundhog Day. It's 2226 is Monday. So we'll be kicking that off on Monday. 26 if you still want to get it. No problem. Jump on our email list. We'll land in your inbox on Sunday morning with your seven day workout plan for for next week and a meal plan. That's right. We teamed up with our friends the real food dietitians who we love. So we have a dietitian approved two week free meal plan. Like does it get any better than that? Free two week workout challenge and two week meal plan. Make sure you get on our email list and make sure you hit subscribe to our YouTube channel, you guys. So you're always notified when we drop a new workout. We will be dropping new workouts during this challenge. All right. We are so pumped to sweat with you guys today. Nice work. I think we got people joining on awesome. Emily, you did our 40 minute pyramid yesterday. Oof. Good luck to you today. Good luck, my friend Emily. Good luck. We're so pumped to have you guys with us on Instagram. Good morning, Kamel. Good morning, Jennifer. Awesome. Okay, you guys, we are pumped. Pump, pump. Let's talk about the workout today. It is a 30 minute full body kettlebell workout. Thanks to Brianna who commented that you wanted more kettlebell workouts in one of our last live workouts. So, Briana, this workout is for you. Okay. If you guys want to give us your two cents, we love to connect with you. That's why we love doing these live workouts. You can always drop a comment of what workout you'd like next live or in our next program. You can also super chat or super thanks. We have those turned on. If you want to show your appreciation for these free live workouts, you can do that by super chatting us or super thanksing us. Speaking of super thanks, we want to give a huge shout out to Jill who has been working out with us for over a year. She just dropped a super thanks on our channel yesterday. She's been working out with us for one year and she is sharing us with all of her friends. So thank you for sharing with friends. We love it. Now let's sweat. Let's go. Let's do this, team. We're going to start with a nice warm up. Like I said, I have kettlebel. I actually have an assortment. Anywhere from £20 to £35. I'm going to be challenging myself but also modifying. I am 1314 weeks post knee surgery so I'm going to have to modify some of the lower body movements. Okay. Rachel's got dumbbells. She's going to show you how you can do this entire workout with a single dumbbell. Use what you have. Let's get this party started. I want to mention if you have an activity tracker on. I like to. I have the garment. I love it. I can link it below. I flip it so the watch faces me so I don't scratch my watch face. During kettlebell wounds. We're going to be cleaning the weight up to. So I always flip it so it's facing this way so I don't scratch my watch face. So little pro tip, pro tips, pro tips. Okay, let's get this party started. Warm up. Feet are stacked underneath my hips. Let's go big inhale. Reach up nice and tall. Exhale, baby. Back bend. Nice. Should take it down. Slap on those wings if you did. Today's the push workout. This Week, right? Little tight and sore. Feeling that. Nice. We're gonna go one hip hinge, one squat. So it looks like this. Give me a hip hinge. Stand tall, give me a squat. Stand tall, give me a hip hinge. Stand tall, give me a squat. Nice. I'm pushing my hips back, dropping my hips down. My range of motion is going to be a little bit modified on the squat front. Okay? So I'm going not as deep as Rachel. I'm just not cleared to do that yet, especially with weight still recovering on the knee front. But I'm going to do my best today. I'm going to do what I'm capable of. And that's what we ask of you. You guys do what you are capable of. Nice. Two more. Two more. Squat, stand, hinge, one more. One more squat, stand and hit. Nice. You're pretend like you have a way you're going to clean it up. So you're going to tap the ground, clean it up to the shoulder. Tap the ground clean. Just filling in some power. I want you to think about driving through your heels to stand you tall. Nice. Getting that weight up to your shoulder. Boom. It's a big, powerful movement. I forgot to mention, today's workout. New format, new brand new custom something new. New format. I'm pumped out. It's gonna be fun. Go. 3, 2, 1. More. Nice. Let's take it to the back of a mat. We're gonna walk out to a high plank. Nice. Hinge. Walk out, Find yourself in a high plank position. Hold it here. Step. Right foot upside right hand. Easy twist. Put down left foot upside left hand. Easy twist. Nice. Foot down. Walk it back in. Hands come back big reach overhead. Let's do it again. Hands walk out. Find that high plank. Hold here. Right butt outside, right hand. Easy twist. Nice. Left foot outside, left hand. Easy twist. Nice. And walk it back in. I'm also not able to jump right now, which is why I've been loving kettlebell training, because it is a great way to build strength and power. Definitely going to raise your heart rate with zero jumping today, if you choose. Nice. Repeat. One more time, guys. One more time. Walk it out. Hold that high plank. Let's hold this. Right foot outside, right hand, easy twist. Hold it here. Give me some shoulder sweeps to that for 3, 2, 1. Nice work. Set it down. Switch it out. Left foot outside, left hand. Shoulder swings for 3, 2, 1. Nice work. Here we go. Right here. We're gonna go one, push up. One. Reach back down, dog. So I'm reaching opposite hand, opposite calf Hip, high, plank. Push up. Reach back. Opposite calf, opposite chin. Nice. Push up. You can always take this up to the incline. You can always drop to the knees. And do you need to push up from the knees? Pop to the toes with a tap back. Nice. Right here. Push up, tap back. One more, one more. Let's go. Push up, tap back. Nice. Go ahead, drop to knees. Give me a couple cat cows. Let's just drop the belly and then reverse it. Nice. Drop the belly and reverse it. Spine towards the end. Come to find a nice neutral spine. This is where we're going to want to be today for deadlifts, for swings. Okay? Tuck those toes under. Hold the bear crawl. Hold the bear crawl. Knees hover for three, two, one. Let's go. Step back to plank. Slow burpee. Step and set. The right foot, the left foot. Stand up, take it down. Step back. Switch that knee. But go left. Right, Stand up, take it down. Nice work, team. Go right. Left hook. One more, one more. This is it. Stand it up nice and tall. Right here. Grab your weight if you have it. A lightweight to start with. Lightweight to start with, Right? Two more moves for the warm up. Take the weight, kettlebell, right here to my chest. I'm at 20 pound. My lightest kettlebell. You're gonna give me a hip hinge. I'll rotate and a push. Woo. That's challenging. Back to center. Stand up. Here we go. Hinge. Rotate other direction. Push the weight away from the body. Bring it back in center. Stand. Nice little spine warmup. Woo. Yes. Hello. Core hinge. Rotate. Push in center. Stay out. One more each way. Hinge, rotate, push center. Nice. Stand. Hinge, rotate, push. Center, hinge. Now we're just going to swing it out a couple swings. It's my lighter weight. Okay. I'm really thinking about not overextending at the top. We're gonna do a lot of swings today. Some standard stance, some B stance. Okay. Think about driving through my heels to stand me tall. I'm just going to show you from the side. We're just going to keep swinging. Hinge, stand tall. I'm not here. Okay. I'm not squatting. Okay. Hinge, drive. Hinge. Five. Hinge. Four, three. Nice. Two and one. Warm range. I'm boring. Okay, before we jump in to get this party started, we got to show you because we promise. You guys gonna pick the last minute move. There's a poll at the top of our YouTube feed. Here in the chat, you get a vote for one minute. We are going to finish this workout either With a down dog plank drag. Rachel's going to show you that. I'm going to show you a V stance burpee. Basically a burpee with a kettlebell pickup. But you're going to keep one lead foot, one stagger. So it's like a stagger stance burpee. Okay, I'm going to show you option A. Rachel shows you option B. Here we go. Burpee, V stance, pick up, set down. Okay, Rachel's got a down dog plank drag. What would you like to do for one minute at the end of today's workout? Tell us. By voting in the poll in the chat, you guys get a pick. That's why we love live workouts. They're fun. We get to interact with you. Grab some water and get ready to party, team. All right. Good morning, Laura. Welcome, Sarah. You ready to work hard? Nice. You voted for burpees then? Yes. Okay, good. All right. Can you tell which one I want? I like the beast dance. Burpee. I want the B stance burpee. Team B. What team are you? I like the plank. I like the plank. Rachel has team down dog. Cl which team are you on? Vote. Where are we at, Megan? What's our. What are we at? Down dog is winning by what percent? We are at 63. 63%. Come on, team burpee. Get in. So we going to wait till the end of the workout? We're going to wait till the end. You have the whole time to vote. I got this whole workout to vote. Some people are like, let me see how. How I feel. Right? All right, we are warmed up. We're ready to party. Your first circuit is legs. We go legs. Arms, legs, arms. You got three moves per each circuit. The first two moves are 30 seconds of work, 10 seconds of rest. Your final move is a one minute move. So we go 30, 10, 30, 10. One minute. You rest for 30 seconds. You repeat it. You in. Let's do it. New format. We'd love to hear what you think. Drop us in the comments. What do you think of the new format? Let's go legs. Nice. I'm gonna take my baby weight for my squats because I gotta hurt me. I'm gonna go a little bit heavier. First move, set down, pick up squats. My favorite way to start a kettlebell workout. If you've done my kettlebell workout right here, I'm gonna go one hand on. I'm gonna pick it up, I'm gonna set it down, release it. So it's one weighted squat, one air squat, one weighted squat one air squat. You're gonna do that for 30 seconds, and then you're gonna go right into racking the weight just on the right side of the body. Right here, we're just gonna squat just on the right side. And uneven squat. Okay, that's your first two moves. I'll tell you what your one minute move is once we get there. Yes. Let's go. Go, team, go. Alternating, set down, pick up, squat. Your alternating hand, pick up the weight with your right hand. In three, two. Let's go to 30 seconds. Pick it up, set it down, stand up. One body weight, one pickup. Also really loving kettlebell workouts right now because it meets me where I'm at with my range of ocean. So you'll notice Rachel has to go deeper into her squat with the dumbbell. And if you're struggling with that, you can always place your dumbbell right now on a book on a yoga block on a small bench. Okay? Then you can straddle. Nice work. 30 seconds here, of which you have five left. Uneven squat. Hold that weight in the right hand. In three, two, one. I'm going to my lighter weight. You got 10 seconds to rest. Rack it. If you're with me, you're rack right here. Keep it tight. Squat it out in three, two. Let's go. Let's go. Down and up again. I'm going for the shallow squat because my knee bridge is going to give you a little bit more depth. Squat it out for 30 seconds. Then we rest for another 10. And then we go. One minute. Alternating cleans. Alternating cleanse. One of my favorite moves. Let's go, team. Come on. Circuit one is legs. All about the legs. You're here for 10 more seconds. 10 more seconds. Load it up. Come on. You got this. Final 5, 4, 3, 2, and 1. Weights are down. Rest, alternating cleans. Okay. Hinge pull to the right. Shoulder, drop to the left shoulder. Power comes from the hips. It's one minute of work. One minute of work. Are you ready, Rach? Let's go. Cleans. I'm thinking heels, pop, hips drive weight to shoulder. In three, two. Let's go. Clean on the right. Set it down. Switch. Clean on the left. Set it down. Switch. This is your minute of work. You decide your pace, you decide your weight. I want you to keep moving for the entire 60 seconds. So you tell me what that's going to look like for you today. Okay? Nice work, team. It's a one minute move. It's going to raise your heart rate and build some strength. Clean. Rachel, what do you think about. I love them. Yes. I feel like I've gotten so used to just going straight into a snatch, but it's kind of nice to break down the movement a little bit. Right? Like nail this first part. It also allows me to go a little heavier here. I will say the reason I love kettlebell training. I think kettlebells are the first workouts that taught me I'm stronger than I think I am because I only had a 25 pound weight. So I was like, well, I guess I got to do a shoulder press with 25 lbs. 10 seconds. And I realized I was stronger than I thought it was. Yes, you are. 2, 5, 4, 3, 2, and 1. Set it down. Rest for 30 seconds. How do we feel? I like it. Let's repeat it. Okay, set down, pick up squats. 30 seconds on 10 seconds. Off loaded, squat on the left, 30 seconds. Another minute of cleans. Close up circuit one. 10 seconds, guys. 10 seconds, set down, pick up squats. Straddle that weight. Pick up the weight with your left hand. In three, two. Let's go. Pick it up. Set it down nice. Alternate pick up right, Set down nice. All right, go heavy here. You're only getting half the amount of weighted squats in, so go heavy. Yes. But you virtually got your squats for one minute. So it keeps going, though, so it adds up. Right? Nice work, team. Ten more seconds here. Ten more seconds here. Then we load the weight on the left side on even squat in five. Nice. Four, three, two. You're out. I'm gonna load up with my lighter weight. Left side racket. Okay, rack it. Squat it out in 3, 2. Let's squat. Squat. I almost didn't get the 10 second break in between meals. You're ready to move. I was ready to move today. I want to come back from this knee and I'm just ready to go, guys. You just wait. It's gonna be super tough. No, I'm just kidding. It already is. I feel like you've had some really tough workouts ever since you got injured. I always say this with your postpartum workouts, too. I feel like you always come back stronger than ever and workouts somehow get harder and harder. I like it. Rachel. That's why Rachel's here. She is our pump up. 3, 2, 1. If you can just tell every mom you come back stronger, she is our pump up team. Love, Rachel. Okay, guys, you're going one minute alternating cleans, and then we get a one minute break between circuits. Yes. Let's go. Clean it out. Grab the Weight with whatever hand you want to. We're cleaning in three, two. Let's go. Opening your hand. Get it up to the shoulder. It is 60 seconds of cleans. 60 seconds of cleans. Nice work. I've been trying to test my endurance a little bit more by doing, like, showing some strength circuits. And then these one minutes, if you haven't seen. I've been building a lot of one minute rounds into our workouts lately because it's a chance. Two, use strength training to raise your heart rate and test your endurance. I can't run right now. I can't do cardio. I can't do jumping. This is a great alternative. Team, halfway. 30 seconds down, 30 to go. Come on, come on. Yes. Pick up that heavy weight here. Get after it. That water break and that rest is on the other side, as is upper body. Legs get a break. We go arms in 10 seconds, guys. 10 seconds. Finish strong right here. You're in it for five, four, three, two, one more. Because we can. Yes. Rachel, grab some water. Guys, weights are down. Let's circuit one. Legs. How do we feel? How do we feel? It's midnight in Australia. My goodness. Yes. You're gonna do this in the morning. Get your sleep. Get that sleep tracker on. Get your sleep. You're at work, Jamie, but you're gonna do this later. I love it. Nice. Oh, we're better than any program you've ever paid for, Jamie. Straight to the hard, straight to the heart. We love working out, you guys. Our goal is always to make workouts free and accessible to everybody. We're so glad you're here. Circuit two, arms. Okay. Chest and back. Chest and back. Push ups. 20. 23 is the year of the push up, right? Just gonna get 40 consecutive. She's just gonna crush it. I'm almost halfway there. We're working on it. Yes, she is. We Tested them out. 23. 23. That's my max. You only gotta get another like, 17. Is that my math? 17. Okay. Okay, let's start with the weight. Actually, let's do right hand first. Right hand for the first second. Okay. This is totally optional. I'm gonna place my hand on the kettlebell. Or if he's gonna place it on the weight, you don't have to. You can just give me a standard push up. It's an ottoman. Push up into a plank drop. So it looks like this one push up. Just the right forearm comes around, pop back up. So it's almost like you're doing a push up and a half each time. Really cool. I know. For 30 seconds from there you're rolling right over to your backside. Take your kettlebell or your dumbbell option. Find a hollow rock option to be on the ground. Chest press for 30 seconds. Okay. Push up in a chest press and then I'll tell you your one minute move when we get there. It's going to be super fun. Yes. Ready? Let's go. Here we go. Right arm only goes into a push up and then right arm drops into a half plank drop. We go in three, two, one. Let's go. One push up. One half plank drop. Your option is always to take this from the knees. Your option is always giving me an incline push up. It's 30 seconds. Yes, you can. 30 seconds team. Come on, you got this. Stay with us. Down, up, down, up. It's like a push up and a half. 10 more seconds in the push up, then you're on your backside for hollow rock. Yes. Chest press in 5, 4, 3, 2 and 1. Woo. That's challenging on your back. I'm gonna take my one way. Rachel's got her one way. I'm gonna find. Hello. Rock legs are gonna kick out. Rachel's gonna keep her feet on the ground. Chest press. 3, 2. Let's go. Push. 30 seconds chest press right here. Option to engage the core. Option to take it up and put your feet on the ground. Maybe you want to go heavier on the chest today. You're here. Maybe you want a little bit more core engagement. You're here. Hello, Chat. One minute. Get stronger. Holding three. From push ups to a weighted move is tough. It's so tough. That's one minute consecutive on the chest. Three, two, one. One minute move. You get a cock to a standing position. You're doing five single arm rows on the right arm. Go for five, curl for five, row for five left. Okay. Five rows, five curls. Five rows. We in? Let's go. One minute of work starts in three, two. Let's go. Five rows. Five, four, three, two, one. I'm gonna curl. Curl for five. Four, three, four, two, one. Single arm row. Other side. Here we go. Go for five. Your pace, your tempo. Five, five, five. You have two more. Two. Back into curls. Let's go. Curl it. Five, four. Come on. Three. Back to single arm rows. Other side. Two. We're halfway. Can we get through another full set? Let's go. Yes, we can. Five, four, three, two. Curl, curl for five. Let's go. Five, four, three, Two, one. Five rows and five curls. Let's finish it. Five, four, three, 2, one. Five more curls and you're out of here. Go. Five, four, three, second, and one. Yeah, right. Crush it. Nice work. Let's repeat it, guys. Back to top option. Uneven push up on the left. So I'm gonna put my kettlebell on the left hand. Left hand on it. Half plank drop on the left. 30 seconds, push up. Half plank drop. 30 seconds, chest press. Back to the bicep curls and the rows. You like it. Let's go. I like it. Combos. I'm in. I'm in. 30 seconds, push up. Half plank drop. You're there. In three. Stretch it out in two. Come on. Here we go. Come on. Let's go. Knock them out. Push up. Half plank drop. Push up. We always like to know too. We mix in some new moves in these live workouts. This is our chance to test stuff with you guys. If you want to see this move brought back, give us a comment. Let us know favorite move from today and format. Yes. You good? 10 seconds, team. Why does it feel so hard? 5, 4, 3, 2, 1. Felt hard today. Felt this hard. Thursday. Here we go. Chest press. Hollow rocker, legs to the ground. 3, 2. Let's go. 30 seconds. Chest press down. Yeah. I like getting some arms in a kettle bell workout. I always normally just think of legs like swings and things. But this is a good way to mix it up. Right? Always can find a way to make everything full body using just what you have. Whether it's a single dumbbell or a kettlebell. You're in five, four, three, two, one. Oh. Holy bananas. My chest is just hooped from that push workout this week. Chest, shoulders, triceps. Okay. Good thing we're on back and thighs. Five rows, five rows, five curls. Five rows, five curls. Let's start on the left arm this time. Start on your left arm. It's 60 seconds of work. And it starts in three, two. Let's go. Go for five, four, three, two, one. Now let's curl. Curl for five, four, three. Yes. Two, one. Five rows. Other arm. Five, four, three, two, One. You know what? We're doing chest and back and biceps in circuit one. That means in circuit four. One more. Switch it up. Yeah. That means in circuit four, we got shoulders, which I'm admittedly just gonna say shoulders are my least favorite upper body. We were just talking about that. I never knew that about you. We do a lot of shoulders. We do a ton of shoulders. Three, two, one. Okay, I gotta get five rows and five curls. Let's go. Five, four, three, two. Finish five curls and you're out of the circuit. Let's go. Five, 4, 3, 2, 1. See the kettlebell? It's 30 pounds. I probably would have chosen a 20 if I was using a dumbbell. But the kettlebell forces me to go heavier. Something about that one weight mentality. I like to mix it up. Here we go. How we doing? Two circuits down. Anna says. Oh, please. Like the video. It helps the girls. Anna, cheer squad, you are on team nml. Welcome. We're going to send you a T shirt. I'm just kidding. We don't have merch yet. Everyone's going to comment. Where's the NML T shirt? I know. Maybe in the future. We are a small but mighty team. We don't have the bandwidth. All right, guys, back to legs. Back to legs. Okay, this is a fun circuit. I'm real pumped about it. I'm real pumped about it. Okay, it is a staggered stance. Rotational, rotational. You can always take this to single leg. I'm going to go stagger just so I can go heavier. Stagger, stance, rotational, rdl. So deadlift. So I'm going to take my kettlebell to the outside of my right foot and up. So I'm holding my left hand outside the right foot up. So adding some rotation in there, it's going to increase hip mobility, increase core engagement. You're going to go right from that into a B stance. I got to go a little bit wider, but still keeping this staggered stance. Swing, Hinge, swing, hinge, swing for 30 seconds. Hello. Fun rotational deadlift into a staggered stance swing. If you don't like this. Staggered stance. 80 here, 20 here. You can always go bilateral two feet parallel. You choose staggered stance, dumbbell or kettlebell in your left hand, right foot forward, left toe. Pop. Weight goes to the outside of the right foot for 30 seconds. In three, two. Let's go. Hinge, hinge, hinge. Stand tall. So I'm taking it outside rotation. Trying to work on a little bit more range of motion here. Nice driving through. I have a soft bend in my right leg. I'm crushing an orange in my left armpit to keep that weight tight to the body. Range of motion might look different for everybody here. 10 seconds. You go right from this into that B stance. Swing. Yes. Nice. Five, four, three, two, and one. You really want to challenge? Take that single leg. Now I have to go a little bit wider to get this kettlebell between my hands. My grip strength is going to wear out. You are swinging, swinging in three, two. Let's go. Hinge, swing, hinge, swing. Come on. B stance. That means this right leg is doing 80% of the work. Right leg is doing 80 of the work. Yes. Let's go, team. Hello, power. Hello, hips, glutes, hamstrings. Yes. Make them work for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Set it down. Nice work, team. Your one minute move is a standard deadlift. So I'm going to take the weight, place it towards my heels. If you have a kettlebell, you can go a little bit more midline. Rachel. I'm going to reach back for this weight deadlift. I'm going to try to tap this weight between my heels so I get that nice hip hinge. Yes. Okay, here's a standard deadlift for 30 seconds into standard swings for 30 seconds. Yes. Option is always to stick with the deadlift. You get to decide deadlift in three, two. Let's go. Hinge. Grab the weight. Stand up. Nice. Set it down. Oh, what am I doing? This is not an alternate. You're keeping the weight the whole time. You're just tapping the weight down. This is slow and steady. If you have a kettlebell right here. My number one cue is thinking about breaking this horn in half. The minute you try to break this horn in half. Like you feel your lats. My lats just activated. Try to break the horn in half. That's the same cue as crushing the oranges in the armpits. It is going to activate the lat, which keep that weight tight to the body. Oh, swing. Hey, swing it out. 30 seconds. 30 seconds of swings. Power, Strength and power. We love to pair them. Let's go. Come on, swing it. Swing it. Right here. What would it look like if I said 10 more seconds of swings? 10 more seconds of swings. Let's go, team. You're in it for 5, 4, 3, 2, 1. Nice. That weight lands in front of me. Release it. Quick sip of water, right back in. B stamp rotational deadlift on the left. V stance swing on the left. Deadlifts and swings. I like it right. I like it. 80 in this left foot. Right toe popped. Weight is gonna go in my right hand. Weight is gonna go outside left toe. Yes. That's where we go in three, two. Let's go. Rotate. Nice. What do you think of rotational deadlift? I like it. It's different. I always like mixing it up, you know? Right. Always good to mix it up. Team keeps coming back for more. My prayer is that these workouts always bless and encourage you that you'll be feeling encouraged. Whether this move felt good for you today or not, it doesn't matter. Make it work. For you, go to a standard one. I want you to leave feeling encouraged that you were able to accomplish what your body let me today. Come on. 4, 3, 2, 1. More rest for 10. I gotta set it down because my grip is so big. Here we go. I'm taking a little bit wider stance, and I'm gonna swing in 80. Here. Make your left leg work in 3, 2. Let's go. Let's go. Hinge swing. 30 seconds. 30 seconds of swings from this staggered stance puts a little bit more pressure on this working leg. It's only 30 seconds. You can do anything for 30 seconds. Yes. Rach. That grip work is no joke, too, right? Everyone working on pull ups. Oh, my gosh. My grip. Grip strength. If you're working on those pull ups right here. Let's go, team. 5, 4, 3, 4, 2, 1. Set it down. Totally bananas. That 30 pound weight. All right, 30 seconds of deadlift. 30 seconds of standard swings. Closing out legs. Closing out legs. Deadlifts in three, two, let's go. 30 seconds of deadlift. Soft bend in the knees. Initiate with a hip hinge. Break the horn to that kettlebell in half. Come on, come on. Nice hinge. You got it. Working those hammies back of the legs. You're gonna go right into hammies and glutes and hips with swings in 10 seconds, team. Swing it out in 10 seconds. Here we go. 5, 4, 3, 2. Let's swing. Hinge. Drive, drive. Yes. 30 seconds of power right here. Come on. Nice work. Yes. Rachel. Crushing in. I love swings. I think they're so fun. They're a big, powerful move. They make you feel strong. Yes. We're gonna look like you guys for 10 more seconds. 10 more seconds. What do you got for me today? 5, 4, 3, 2, and 1. Set it down. Grab some water. You guys are awesome. Three circuits down, one to go. Where's our boat at? Where's our boat at? What do we got here? 58% says the down dog. Cattle bell drag. All right, 42% burpees. Team Rachel. Everybody's team Rachel today. Team Rachel. I like it, you guys, nice work. Judy. Love that. You can feel your core. Core is totally turned on entire time. You're sweating so much, Alyssa. Keep it up. All right, guys, last thing is arms, okay? If you follow us on Instagram, you might have seen me do this at the gym the other day. We're gonna bring it into a kettlebell workout. I'm debating, can I do 25? I don't know. We're gonna try. Let's go. Okay. Here's a squat curl press. Okay, Squat. I'm giving you a baby squat curl press. You're gonna do that for 30 seconds. Then we're going to go into 30 seconds. I'm going to drop my weight and show you a bottoms up press. If you're with me, that's harder. That means the bottom of your kettlebell faces the ceiling. Causes a lot more mobility and stability for the shoulders. Okay? So squat curl press into. Bottoms up press. Yes. You ready, Rachel? Let's go. Let's circuit. Last circuit, team. Last circuit. Squat curl Press in 3, 2. Let's go. Give me the squat, the curl, the push, the squat to curl, the push. 30 second squat curl press. Your pace, your tempo. Come on. Nice work. It's upper body right here. Your one minute move is a core move. Lucky you. Yes. Come on, team. Nice work. 10 more seconds on the squat pro press. 10 more seconds here. Nice work. 5, 4, 3, 2. I'm going to switch out to my lighter weight. I'm going to go bottoms up. Grabbing each horn, bottom of the dumbbell, faces up. You're giving me a press, a shoulder press in 3, 2, 1. I'm just resting my cheeks on the kettle bell. I'm so hot. This feels good. The Kettlebell's Cold Metal. 30 seconds. Bottoms up press. It's where the talking stop. Just focus. The squinty eyes, the heavy breathing in the zone. It's hard. It's tough. You were made for this. You were made for hard things. Yes, you were. Come on. Say yes, I can. For five, four, three, two, and one. Holly bananas, down to the ground. No weight will take away with you. Okay, seated twist. If you're with Rachel. If you're with me, twist, twist, reverse crunch. Looks like this. Twist, twist, reverse crunch with a pullover up. Okay, twist, twist, reverse crunch option. I can pull over or dump. You're doing it for one minute. I'm going. Three, two. Let's go, let's go. Twist, twist. This is slow and controlled, guys. See, the twists are not. How fast can I go? It is slow, controlled. Option feet on the mat. Option feet float. You decide what's going to work for you today. Nice work. You're extending that kettle bell overhead. Oh, that's mighty tough. Right? Come on, come on. Use your breath to get that kettle bell back. Take a linds halfway, team. 30 seconds down, 30 to go. The end of the workout. I can feel my body fatiguing. That is for sure. Nice work, team. Yes. You're in it right here. Come on. 10 seconds. 10 seconds. Stay with us. 5, 4, 3, 2. You're out. Holy bananas. Grab some water. Like, what is my heart at? I'm just like dying over here. Core. But make it curvy though. All right, Curl, press. Buttons up. Press one more. Set on the twist. That's it, guys. Circuit four. Finish it. And then the one minute burnout. Yes. Let's go. Oh, that's it. Okay, come on. Get your mind right. Keep your mind right. Here we go. Let's go. 30 seconds. Squat curl press in three, two. Let's go. Squat curl, press. Who's got a second cup of coffee coming after this? I really look forward to. Right. I was telling the team when they got here. It was one of those nights. Brooks, my nine month old, is teething. We're at 2am My husband and I were having that argument where I'm like, he's like, like, your turn. He's like, I was just in there five minutes ago. I'm like, no, I was just in there for 30 minutes. He's like, no, I was in there. I'm like, no, I was in there. 5, 4, 3, 2, 1. Bottoms up. Press. Gotta take my 10 point break. Take your rest. Take your rest. Here we go. Press it overhead. Press in three, two, one. I owe my husband a big thanks though. He did the early morning shift. He got up at 5:30 so I could get that extra 30 minutes of sleep. All the nursing moms out there saying, hey, you did it for the first time anymore. It burns. It burns. Five, four, three, two, one. Holy banana boats. Here we go. Core, core. Sit on your backside. Twist, twist. Kick it out if you want to. Reverse crunch. One minute, One minute and then we're in the bonus coverage. Let's go. Let's do it. This is truly a 35 minute workout, it turns out. Okay, here we go. Three, three, two. Let's go. Twist, twist. Reach it. Pull over. Twist, twist. Come on. Nice work. Twist, twist. One minute of work, guys. One minute of work. Yes, you can get your mind right right here. You are in to win it. Yes. Big Thursday. Maybe it's a big Friday. Maybe some excitement. Whatever day you're doing this workout, this is gonna make you stronger and better. Fill your cup right here so you can love on and serve those around you. 30 down, 30 to go. Yes, team. So strong. That's what we are right here. Stay with me. You got this. Let's go. Come on, Lindsay. That's hard. Come on. Ten seconds. Ten seconds, team. Come on, push. Five, four, three, two and one. Holy banana Boat. That's your workout. But we promised we'd let you pick a burnout move. Everybody votes. 60% is on team down dog. Kettlebell drag. So that's what we do it with. No weight at all. You can get a side. Going to use my lightest weight. Bring it up to your right hand. Okay. Right hand is going to drag, so you're going to start on high plank. Right hand drags to left toe. Come into high plank. Pick the weight up, bring it back, set it down. You're just dragging right here on this cross panel. What's cross panel? I don't cross your midline across your midline for 30 seconds on the right side, and then we're gonna go left side. It's one minute of work. Yeah. Buy in. This is it, guys. This is it. One minute and it starts. Ready, Rach? Let's go. Right hand drags to left toe in three. Find your plank in two and one. Grab the weight down, dog to the left toe. High plank. Reach back. Find it. Bring it back to high plank. Set it down. Take it back. This is all your base, your tempo. Slow and steady, guys. It is 30 seconds. I'm glad I got this move. It's a good way to add new, too. It's like strength and mobility paired together. Right. 30 seconds per side. Nice work. Into new move. Let us down. We love to hear what you think of our new move. You're switching sides in 3, 2. Bring the weight across. Switch out. Left hand goes to right toe. High plank. Go get it. Bring it back. Nice work. Come on. Finish strong right here. Team B stands burpees. We'll have to bring back in another workout. The B stamp burpees will come back another time, guys. Nice work. Stay with me. You got it. You're in it. The final five seconds, guys. Hello, four today. Hello, four, five, four, three, two, and one. Go ahead. Just drop to your knees right here. High five yourself. High five your partner. You guys crush today's live workout. We are gonna stretch it out if you have to pop off. Thanks for joining us. We love you. Thanks for joining us on Instagram. Thank you. Thank you. Thanks for joining us on YouTube. These were fire. Live workouts are so much fun, aren't they, Alice? I just love them. And you'd love. Oh, you're excited about the opportunity of a potential monthly membership. Let me tell you, if you want more live workouts, make sure you hit subscribe to our YouTube channel. We got big plans for 2023. We are so excited to share them with you guys. Okay. Nice work. Your daughter Lily says hi to Rachel. Rachel. Give Lily a shout out with Rachel. She's five and uses two pound weights. And Rachel is her big bud. Yes. We love it. Hi, Lily. The cutest. Nice work, Laura. Nice work, Lori. Nicole, you guys are so awesome. Thank you so much for doing this workout. Stretch it out, team. Whoa. We got a super chat. IC came in. Megan, read to us. Yeah. Nicole says thanks for helping this former dancer become a strength warrior after three pregnancies. Nicole, up the. Awesome work, Nicole. Nicole. Three baby slaver. Feeling the strongest ever. We love you, Nicole. We're so glad you love it, too. Find a nice quadruped position right here. Thanks for supporting us, Nicole. We always appreciate it. Drop the belly, lift the chin and reverse it. Spine goes up towards the ceiling. Let's do it again. Drop the belly, lift the chin. Nice. And reverse it. Hello, shoulders. We're gonna give them a little loving right here. Big reach up and thread the needle right here to mat. Right shoulder to mat. Nice. Just threading the needle, pushing into that shoulder. Hips are staying high. So proud of you guys. That was a tough workout. And no jumping. Totally felt the heart rate right. Who's on team Nail jump? I am. Last arm up, thread the needle, tell this knee is healed. Then I'm back with jumps. You guys, nice work. Just take a deep breath here. Big exhale. Awesome work. Bring that back to that quadruped position. You're going to tuck the toes under. You're going to put yourself up and back to a down dog. You're going to cuddle through those heels. Big inhale up to the toes. Exhale. Melt the calves down to the ground. You're just going to stretch here in this down back position. Thinking about pushing your chest towards your thighs. Really thinking about lengthening through those hamstrings, which got a lot of love today. Walk back. Hands meet the toes. Find a nice forward fold here. Right hand to the mat. Left arm opens up. Gaze, follow those fingertips. Switch it out. Left arm down, right arm up. Nice work. Again. You're just going to find that forward fold stretching through those hamstrings, which got a ton, a ton, a ton of love. And tight today. All the way up. Nice work. Once you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Hips got a lot of love in, too. So you're going to step back and you're going to find an isometric lunge hold option to drop all the way down. Okay. Just holding here. Think about tucking Your tailbone to me. Because your hips got a lot of action in those swings, right? So you're going to lengthen through this couch stretch is the number one stretch I'm working on right now. If you're following me on Instagram, you saw me doing it yesterday morning. Lengthening and opening up these hips. Lengthening through the quad. Nice. From here, plant the hands and we're gonna go back in the hamstring. But you're gonna stretch this front right hamstring. Pyramid pose. So it's that standard stance again. Right foot forward, left toe back. Headlights. Your hips stay square to me. Think about lengthening through this front right. Hammy. Nice work. Steps meet each other. Switch out. Right knee goes down or to the mat. Come up. Lengthening right here through this hip. Talking that tailbone to me. Nice. Lengthen, lengthen, Lengthen for three, two, one. Hands. Frame that front. Left foot step up. Shorten your stance. Pyramid pose. Keep the hips square to us. Think about lengthening through this front left hamstring. Right there. Nice work. Set the feet up to meet each other. Bend knees. Roll all the way up to the top. When you get there, two big shoulder rolls. Up, back and down. Up, back and down. High five, Ray. You crushed it. High 5. Team NML. If you have questions or or comments, we always love to stick around and chat with you guys. You can drop them in the chat. Thanks so much for joining us on Instagram. Such a fun workout. Make sure if you're not already, subscribe to that YouTube channel and join our email newsletter list so you get our new two week workout challenge for February. Two weeks of workouts dropping at you every single day. We give you your workout of the day. Split training specific muscle groups to help you feel stronger. Yes. Thanks so much, Instagram. I'm gonna kick off here and we're gonna keep this workout live so you can come back and do it. Have a great day. Thanks so much for joining us, Han. Awesome job. Thank you guys. Awesome job. How are we feeling? You guys crushed it. Holy glute. Burn. The single leg swing right. It's harder. I love that B stance swing. It's just something a little bit different. You've always passed on kettlebell workouts, but you're so glad you did this one. Stephanie, we are two. It was a good one, right? Way to try something new. We as adults often don't step out of our comfort zone, so. You are so stinking awesome. So much love from you guys. So glad you like this workout. Nice work. You love the burnout move at the end. You'd love to see more yoga bar, sculpt. Okay. More yoga ball bar and sculpt. We take that feedback seriously, guys. So thanks so much for sharing your feedback. Oh, thank you. Chad's Turtle Dove. Chad Turtle Dove. That's your username. Chad's Turtle Dove. I want to say. Did I say that right? Chad's Turtle Dove. You loved it. Thanks so much, ladies. Thanks so much for the super chat and your support. We're so grateful. And just so you guys know, like these super chats and these super thanks. This, this is going towards helping our making, making our channel better. We'd love to come at you more with live workouts and make our live workouts a little bit more studio quality, professional. Maybe in the future we can add music and timers and those things. We just don't have those capabilities right now. So that's where this, these funds go. So thank you so much for all your support. Emily. Emily Richter from Team Fit Foodie Finds. Thanks so much for the workout. Thanks for joining us. Em. So grateful for you. Awesome job. Aven you love seeing the new moves. Kettlebell push up with the arm drop was fun. I like that one too. I think we should definitely bring it back. Jennifer. Jennifer Bartlink with a super chat. Thanks so much. We appreciate the love and the support. You are so stinking awesome. You guys are the best. Thanks so much for the love. We always love getting to work out with you guys. It is so fun and we like the polls. I think it makes it fun. Do you guys like the polls? Do you like choosing the moves? I feel like that's good for you. I, I write the whole workout and I'm like, this is how I wanted it to go, but you guys just threw a curveball at me now I'm glad. I really liked ending with that move too. It was really fun. More professional is always great. Thanks so much for your effort. Thanks, Sarah. Thanks for following us along. We always appreciate it, you guys. That arm drop was a surprise burner, right? I agree. You'd love to see 2 week 20 minute functional strength kettlebell workouts because you are still loving the first New Year's challenge. You wish there was a kettlebell version that 20 minutes strong at 20. We love it, you guys. So 20 minutes. We get so much feedback. It's like 20 minutes, 30 minutes. Some people want longer. The 20 minutes was a really fun challenge and we would love to do something again like it. So thank you so much. You loved the poll. Such a good workout. You guys are so awesome. We always love sweating with you. We're going to sign off, and it was so great chatting with you, and we hope to see you guys again soon. We have a live workout coming. Coming at you on February 14th. Valentine's Day. Valentine's Day. Suit up in your pink outfits and join us for a super spicy Valentine's Day full body sweat. Everyone wear pink. Team nml. Lace up in your pink. We're coming at you on 2 14. February day. February Day, Valentine's Day. With a fun full body sweat session. So grab your pink and join us. Nice work. We'll have a poll with burpees being both of the move options. Okay. Maybe for February. Maybe for Valentine's Day. We'll see. Have a great day, you guys.