LIVE 30-Minute Full Body SHRED | Arms, Legs, Abs + Cardio

Good morning. And good morning. Good morning across all 3 platforms. We've got the app, we've got YouTube, and we are now officially live on Instagram. It's looking a little bit crooked, sorry Instagram. There we go, straightened it out for you guys. Okay you guys, happy Monday. We're coming at you guys today with a live full body shred workout. Excited to be here kicking off Monday nice and strong, a little bit earlier than we normally do. And we're just bringing the heat today. It's gonna be a full body shred. So we go arms, legs, abs, cardio. All you're gonna need for today's workout is your dumbbells. I've got my heavies with me today. I've got anywhere from 20 to 30 pounds on set, and we are going to have the option to throw in a resistance band. If you want to add a resistance band to today's workout, go ahead and grab that. We're going to add a mini band to the first circuit and maybe a little burnout at the end. We'll see how far we get. All right, we'll see how far we get. But mini band and dumbbells are all you're going to need. We go arms, legs, abs, cardio. 40 seconds on, 20 seconds off. 2 big circuits. You're going to do each circuit twice, and then we're going to finish with a 10-rep burnout round. Your guys's favorite and our favorite. A 10-rep burnout round of everything. So all 8 moves will go through 10 reps. As you guys know, I'm Lindsey of Nurse Move Love, and I'm joined by the amazing Caroline. Hello. She'll be offering modifications throughout today's workout. So if you want to take it standing, or if you need to keep it low impact for the cardio portion, go ahead and follow along with Caroline. I'm excited you guys are here. Good morning on Instagram. So excited you are here. Yes, you can absolutely stop and join this workout. Good morning, Team NML in the app. We've got Hannah and Carla and Claudine and Elizabeth and Rebecca and Audrey and Amanda and Kimberly and so many of you guys. I'm so excited you are here. Good morning, Anne and Riley, welcome. And I know we got a couple first timers. I saw someone said this was their first live workout on YouTube. I'm excited you guys are here. Nice work. I love that Michelle asked if I was still sleeping. We are here and we are live, but we got a first live for Allison from Jerusalem. Welcome all the way from Jerusalem. We're so excited to have you with us. Nice work. Ready for a holy bananas workout? Let's get this party started. You guys, we are super fortunate because today's workout is brought to you in partnership with Element Electrolytes, and I cannot be more excited because this is helping me keep that summer mom energy high. We know we have hit August and chaos, right? Like it's just the summer chaos. Some of us are ready to get back into a routine. Some of us are fearing all the back-to-school shopping, all the things that need to get taken care of, and schedules can just look a little bananas. I got back from Bomgren family vacation last night and I'm leading this live class this morning and I'm headed to a business trip and I'll be gone. And then I get back from that and we're back to filming and more trips and all the things. But I love Element and I always keep it packed in my travel bags, my on-the-go, in my van, because I know how important staying hydrated is to keeping my mom energy and the business energy and all the energy high. And I love that it comes in one convenient, easy on-the-go packet that I can travel with or take anywhere with me. In this packet, I get sodium, potassium, and magnesium, all the minerals that I need to stay hydrated and nothing I don't, like no added sugar. I am still rocking my favorite flavor being a lemonade salt. The lemonade salt, in my opinion, is the least salty of all the flavors. But if you want to try Element's most popular flavors, they're going to give you a sample pack of their most popular flavors with purchase. So if you're following along with us, you guys, on YouTube or in the app, in the description below we have a link for you. That link is going to get you a free sample pack with purchase. If you're watching on Instagram right now, you are going to comment Element, L-M-N-T, on this live stream, and we are going to DM you a direct link to get a free sample pack with purchase. Thank you so much to Element for bringing today's workout. All right, let's get this party started with a warm-up. Go ahead, stand feet shoulder width apart and just flap those Wings! We got full body stretch today, so we are going to hit it all. Full body means we go heavy. Here we go. We got new mics on for the app. Got to get it in the right spot. It vibrated on me. I hope it's still working. Is it still working okay? It just like vibrated at me. I don't know what that means. Um, okay, hopefully you guys can still see and hear me okay. Yeah, it like vibrated. Okay, we're good. They tell me we're good. I don't know what this means. All right, let's go. Big inhale, reach all the way up. Exhale, hands behind the head. Standing cat cow. Round, elbows collapse, and then open, pull that chest apart. Do it again. Round, elbows collapse, now open. One more time, one more time. Then we're gonna go to a good morning and a squat. Stay here, you can be a hip hinge and a squat. So hips go back, stand tall, drop the hips, stand tall. Nice work. Lengthen through the hamstrings, stand tall, drop the tailbone between the heels, stand tall. Nice stretch for the hamstrings, backside of the body, and then drop into that squat. Nice. One of each. Feet are planted nice and square. Can you get a little bit deeper in that stretch for the hammies? Can you get a little bit deeper in that squat? Nice work. A little bit deeper range of motion for each one, starting to warm up. On that squat, knees are driving towards your outer 3 toes. There it is. Give me one more, one more hinge and squat. From here, arms come at 90 degrees. Lift, palms up, big reach overhead, pull, palms down, drop it at your sides. And again, lift Palm up, reach overhead, pull, palms down and down. Nice work. I'm just looking at myself realizing I just like full went for like my ponytail that I do when I work out in my basement this morning. I washed my hair last night, which is rare around here these parts. A lot of just lake showers these days, but, um, it's too clean to like put in a slick back ponytail, so I just gotta go for like my straight up messy buns. I don't like when it hangs on my neck. Okay, give me one more. One more right there. Step back lunges, alternate that step back lunge. Step back right and step back left. Very functional workout today. You're gonna see a couple compound moves. We're gonna try and go heavy because you're gonna alternate legs, arms, abs, and then a little cardio action in there. We know it gets harder as the heart rate gets elevated. You're gonna have the option to put the band on for the first circuit. Nice, give me 4. You got it, 3. Nice work, 2 and 1. Option knee hogs or high knees. Knee hogs or high knees. Run it out, get those knees up. 8, 7, 6, you got it, 5, 4, 3, 2, 1. Take it wide, lateral squats, lateral squats. Sit into that hip, stand tall, think into that hip, stand tall. So you're sitting back into that hip, should feel a nice stretch through the opposing inner thigh. Sit back to the hips, chest stays up, sit back, drive off that bent knee, drive off that bent knee. Nice, you have 4, yes, 3, we're gonna hit the ground In 2 and 1, give me a nice wide leg forward fold. Toes face me, hands hit the mat. Let everything just melt down to the ground and hang heavy here. Plant your hands and step back into a high plank. Shoulders are stacked over wrists. You can always drop to the forearms if you have wrist pain, or drop to your knees if you want to take some tension off that core. Hold it here. Nice work. Toe taps, tap side to side. Option, just hold that plank. Caroline, option, tap your toes. Tap the toes, warm up those outer glutes. Keep that core nice and stable. Give me 4, 3, 2. Switch to shoulder tap, tap, tap, tap. 8, 7, 6. You got it. 5, 4, 3, 2, 1. 2 push-ups, knees or toes. Down, up, down, up. Step right foot outside, right hand. Big easy twist, open those hips. It should feel so good. Big inhale here. On the exhale, right wrist threads under left wrist. Little spinal rotation, open the hips. Plant the hand, step back, left side. Left foot outside, left hand, easy twist. Big inhale. On the exhale, thread the needle, wrist under wrist. Let's do it again because it feels so good. Step back, right foot outside, right hand. Big easy twist, gaze follows. Breathe. Exhale, thread, plant and step back. Switch it out, left side, left side. Big inhale, breathe. Exhale, thread. Nice work. From here, step back, high plank, push back, down dog. Pedal your heels, pedal your heels. Big inhale to the tiptoes. Exhale, calves hit the mat. Knee bend, knee bend, knees hover off the mat. Hips push high, hover and push. For 3, you got it. For 2, last one, knees hit the mat, all the way down, tabletop. Cat-cow, drop the belly, lift the chin, wag your tail. Nice. Reverse it. Roll that spine, tuck that chin, gaze at your belly button. Drop back, find a neutral spine. Step back, high plank. Step up to standing. When you get to standing, you're going to have the option to put your band on. It's just optional if you want it. Band is going to go 6 inches above the knees. 6 inches above the knees. Side to side squat, here we go. Step right together, left together. We're going to finish with 2 banded moves right here. And then we're going to get into set 1, starting to warm up those outer glutes. Nice lead, drive from the knee, drop the hips, drive the knee, drop the hips, press into that band, constant tension. These are not collapsing in there, pushing out. For 3, for 2, for 1, step all the way over to the right side of your mat, sink low, nice athletic stance, drive from the knee, 2 to the left, lateral walk, 2 to the left, let's go, 2 to the right, stay low, lead with the knee, warming up those glutes. Nice. If the glutes are firing, your low back is not going to fire during deadlifts. We want to activate the glutes to protect our back. All right, sink low in those legs, push side to side. One more each way. 2 to the left, you got it. 2 to the right. Keep that band on, stand up, grab a quick sip of water. We're gonna get into Circuit 1. Grab your heavy weights. 40 seconds on, 20 seconds off. How are we feeling today? Oh, I love it, people are already asking about— so starting getting excited for the birthday workout coming to the app. Yes, that comes at the end of the month. I am going to do, um, I'm going to do announcements at the end. I'll tell you guys everything that's coming in August for you guys. But grab a quick sip of water. Circuit 1, you have overhead tricep extension is your arms. Side to side squat like we just did is your legs, and then your core. You'll have the option to go to the mat for some push-ups or stay standing. Grab one weight you want to use for 40 seconds of overhead tricep extensions. Here we go. Put some tension on that band, brace your core, soft bend in the knees. Weight goes up overhead, 40 seconds in 3, 2, let's go. Inhale down, exhale push. Hide the dumbbell and show it. Elbows are tight. Putting the band on is a great way to help you brace your core. Glutes should be turned on, tailbone is tucked. Your rib cage is like a vacuum sucking up your hip bones, keeping the ribs over the hips, avoiding that flare in this overhead pattern. It's an inhale down and exhale press. You are almost there, you have 15 seconds left. When I say 10 seconds, if you're not squinting next time, 10 seconds, you need a heavier weight. The final 10 seconds of every round should cause a little bit of fire, and the reps should be slow. For 3, 2, and recover. Grab the second weight, grab the second weight. It is a side to side squat. Step right, step left. Band is optional. You can hold 2 weights at your side or 1 at your chest. We're gonna go 2 at our sides, 2 at our sides. Oh yeah, Caroline, grab it. Step right. And 3, 2, let's go. Yeah, we're gonna go heavy today. There we go. Step to the left. It's a Monday. Nice. It's a Monday. We're feeling fresh. I took yesterday off. I also took Saturday off, although I was very active on those days between paddleboarding, kayaking, wake surfing. Inhale down, exhale push. I'm in the midst of like moving boxes. Oh man, this is why we do this. I'll see you. Those boxes, chairs. I'm sorry, she built a new house and she's moving, and I love that because this is where you see what you do here translate into true functional strength. Truly. Nice work. You got 3, 2, and recover. If you're with me, no weights, you're gonna go down to the mat. We've got 1 push-up, keep the band on, 2 toe taps. 1 push-up, 2 toe taps. Caroline's gonna give you the standing version of that. 1 chest press standing, tap, tap. We all meet there in 3, 2. Let's go, keep with the chest. Hold at the top. Tap, tap. This is your core. Inhale down, exhale push. Tap, tap. Inhale down, exhale push. Tap, tap. You're gonna get a lot less push-ups in because we're doing the toe taps between. So maybe today is the day you try and get all those push-ups from your toes. You're already halfway, guys. You're already halfway. We're gonna go back to standing for cardio after this. See how big you can make those taps. Stretch that band. Engage your obliques, your side abs, as you tap. Nice work. You're in that final 4, 3, 2, and rest. Nice work. Up to standing. Band stays on if you want it. Lateral shuffles, band on or band off. Shuffle 2 to your right. 2 to your left. Shuffle, shuffle, hit. Giant step right, pushing left. You're there in 3, 2, let's go! Shuffle, shuffle, hit. Shuffle, shuffle, hit. There it is, you got it team! Nice work! Shuffle, shuffle, hit. You don't have to reach for the ground, it's just an option. Outer glute should be firing. Band stays on. You got one more round through this, guys. One more round through this. Come on, yes you can! This is your chance to raise your heart rate halfway. 20 down, 20 to go. Chance to push that pace, work on some agility, some lateral patterns. Come on, training in all planes and moving athletically. 10 more seconds. Yes, you can! Finish right here. You got 5, 4, 3, 2, rest. Get water, repeat it. We're pairing functional strength with training in all planes. A little agility, a little speed, little power. I love that you guys are from all over. We've got Allison from Jerusalem on YouTube. We've got Bridget from Ireland on the app. She says it's 3 PM her time. How crazy is that? So stinking fun, you guys. Awesome job. All right, let's do this. You ready for round 2? Overhead triceps, back to overhead triceps. If those last 10 seconds didn't challenge you, pick up a heavier weight. 40 seconds in 3, 2, let's go! There, inhale down, exhale push. Remember that rib cage, like a back into your hip bones. Soft bend in those knees. I want constant tension on that resistance band. Glutes are active, core is active, triceps are doing the work pushing the load. Inhale down, exhale push. Inhale down, exhale push. Come on, you're gonna alternate arms and legs. That means we go heavy, arms get a break. In 10, 9, 8, you got this, 7, stay with it, 6, 5, 4, 3 2, and rest. Nice work! All right, grab away the second one. Side to side squats, side to side squats. Remember, that band should be 6 inches above your knees, never directly on the knee joint. We want it above the knee or below the knee. All right, grab your weight. Side to side squat, you're there in 3, step right in 2, let's go! Hip right, together, left, together. Nice work! Inhale down, exhale push. Inhale down, exhale push. You can even start that exhale before you start to stand. You want to continually manage that intra-abdominal pressure. Woo! As we squat and lift heavier and heavier. Nice work, you got it team! Yes you can! Awesome job, looks so good, looks so good! Come on, keep pushing right here. What would it look like if I said 10 more seconds? 10 more seconds! Yes, you can! Setting that fire. Hang for 5, 4, 3, 2, and recover. Weights are down. Nice work! If you're with me, 1 push-up, 2 toe taps. 1 push-up, 2 toe taps. Caroline's got your standing option. This and lateral shuffles close out circuit 1. Here we go, you're there in 3, 2, let's go! Inhale down, exhale push, tap, tap. Inhale down, exhale push, tap, tap. Functional core training right here. You should feel those obliques fire up on those toe taps. That's your side abs. Come on, yes you can! You can do anything for 20 seconds, yes you can! Keep sticking with those push-ups on your toes. So many of you guys are making so many push-up gains this year. I love it. 10 more seconds, 10 more seconds. Up for lateral shuffles in 5, 4, 3, 2, rest. Lateral shuffles feels hard today. It was just Monday. Heart rate's been— heart rate is staying high. Yeah, heart rate is staying high. Lateral shuffles, last time that we take the band off, switch circuits in 3, 2, let's go! 2 to the left, 2 to the right, come on! Lateral shuffles, little dose of Monday motivation today. Always easier to work out together. Come on team, you got this, you got this! Woo! Stick with it, stay low in those legs, light on those feet. Come on, keep pushing! Band comes off in 20 seconds. 20 seconds. Yes you can! Yes you can! Woo! Fight for it, work for it, let's go! We're gonna make ourselves proud today. Yes we are. For 10, 9, 8, you got this, 7, stay with it, finish strong, 5, 4, 3, 2, rest. Band is off. Water break. Holy bananas! Feels tough today, doesn't it? Just wait till the burnout. Has anyone in the app looked ahead? Do you know what our, our burnout is today? August Cardio Challenge Day 1. Have you seen it? Do you know what it is? Not gonna say it, I'm not ready for it yet. All right, Circuit 2, no band. Single, single, double back row. Okay, pull right, pull left, pull both. One staggered deadlift, one step back lunge. One hinge pattern, one push pattern. Hinge and push put together. Grab the weights you want for those. All right, we're gonna stay standing for core and cardio. How we feeling? Ready? Single, single, double back row. Come on, come on, let's go team! 40 seconds hinge and pull in 3, 2, let's go! Pull right, pull left, pull both. Shoulder blades go down and back as you pull. Neck stays long, shoulders stay away from those ears. Squeeze that shoulder blade down and back. Now squeeze them both together. Squeeze, hold at the second for a top— hold up, hold at the top. For a second and then lower with control. Get that nice length. Single, single, double. Yes team, let's go! Single, single, come on, 10 seconds! Double, you got it! Single, single, finish! 5, 4, 3, 2, you're out. Rest. Now you're gonna give me one set of deadlift. Okay, into one step back lunge. Hinge and step back. Right foot stays forward. Right leg is doing the work. Right leg is doing the work. 80 here, 20 here. Hinge in 3, 2, let's go! Crush some oranges in your armpits. Stand tall, step back lunge. Drive through that front foot, hinge at the hips. Stand tall, drop it back into the ground. Shoulders parallel to the ground, shoulders stacked on the lunge, always driving through that front foot. Okay, think about the muscles you're working. Hinge here, hamstrings, glutes. Step back lunge, glute, quad. You're only going to do each leg once. Let's go! You're in that final 10, you're in that final 10. Nice work, team! Last 5. 4, 3, 2. Leave them there. I'm gonna need to grab a lighter weight. I'm gonna grab my 20. Right foot forward, left foot back. Hold the lunge. Hold both heads of that dumbbell. Chop, lower with control. Isometric lunge hold. Yeah, say bananas. Hold the bananas. Here we go, in 3, 2. Hold that lunge. Chop right, slow. Lower left hip to right shoulder. Caroline is just shortening the stance, taking a little bit more of a stagger. The farther my legs are spread apart, the less stability I have, the harder my core has to work as I get into that lunge, forcing that core to work harder by just moving those legs apart and creating some balance. Right here, take that dumbbell across that midline, slow lower hip Cross. 10 seconds. Yes, team! Stick with it. Final 5, 4, 3, 2, rest. All right, no wait, no wait. Good old squat jacks, good old squat jacks. Wide at the bottom, narrow at the top. Down, up. 40 seconds. As if your heart rate's not already high. You go in 3, 2, let's go! Hit, hit! Come on team, 40 seconds! This is your cardio push. I want you breathless at the end of this 40 seconds. Breathless. You don't have to work longer, you do not need 60 seconds, but if you're gonna give me 20 seconds with a 40-second cardio push, that cardio push needs to be breathless. I need you breathless at the end. Shorter and harder, let's go right here. What would it look like if I said 10 more seconds? Yes you can, come on, you're working for that water break. It comes in 5, 4, 3, 2, rest. Water break, need it, you should too. Hands should be on knees. How we feeling? Catch that breath, right? Legs on fire. Yeah, this is tough. Awesome work. It does feel hard today, Magdalena. I feel that. Feel it in my soul. All right guys, way to go. Nice work. We got another first live. Nice. First live for Sarah. First live for— oh, Lazaria. I hope I'm saying your name right. Thanks for adding agility. You never do it on your own. That is the perk of working out together. We get to do things we never do on our own. That is the perk of doing this together. You don't want to do push-ups? You'll do them when we're together. All right, back to single, single, double back row. Let's just stick with it. Single, single, double back row. Here we go. Grab your weights. Hinge and pull. Back and legs. In 3, 2, Let's go! Pull right, pull left, pull both. There it is. Nice long neck. There's a 2x4 from your head to your tailbone. Your shoulder blade, you should visualize it. If you're a bird looking at your back right now, your shoulder blade should be going down and back, down and back. Nice. Dumbbells are tight to the body. The farther the dumbbells hang from your body, the more your back has to turn on. Keep those weights right by your knees. Nice work, nice work! Come on team, you're almost there! You're in that final 10, you're in that final 10! Keep pulling right here for 5, 4, 3, 2, and recover. All right, little staggered deadlift step back lunge. Staggered deadlift, that's the moving muscle. Yeah, the deadlift, the couch pickup, the everything, pushing things, the push. I was like, one point I was like this, I was like, I wonder if I trained like that. Left foot forward, right toes back. 3, 2, let's go! Give me the hinge, step back with the right foot, drop the right knee to the ground. Nice! Now your left leg is doing the work, left leg is doing the work. 80% in that left front foot, 20 in that back right toe. Hinge at the hips, drop the back knee to the ground, stand tall. Hinge at the hips. Drop the back knee and stand tall, driving through that front foot. Inhale down, exhale push. The hardest part of the movement is stand up, should always be the exhale. Exhaling during the hardest portion. Come on, you're already there. Final 5, 4, 3, 2. You can drop with the— leave up, switch out your weight if you need to. Standing chop. If you're with me, you're gonna hold that lunge. Left foot forward, right foot back. Sagittal stance, or make it deeper. Farther the legs are apart, harder it is. Holding each other, that dumbbell chopping over that left shoulder. In 3, 2, let's go! Right hip, left shoulder, lower to the hip, chop, slow, lower, up, slow, lower. You got it! Standing core off the floor, so functional. Down 2, up on 1. Down 2, up on 1. Down 2. Come on, hold that lunge. Legs are on fire, I know. Use that breath on that chop. Exhale, slow, lower. Exhale, slow. Final 5, 4, 3, 2, 1 more chop and you're up. No weights, no weights, squat jacks. No weight squat jacks, 40 seconds. Last time, guys, and then it's 10 reps of every move. The 10 rep burnout round. Something about 10 reps, it sounds easier. We know you love it. 3, 2, let's go! Come on, 40 seconds, push that pace. Remember, I want you breathless. At the end of this 40 seconds together. Hands on knees, heart pumping. Heart is a muscle just like that core, those legs, those arms. We strength train it right here. Strength train it right here. Come on, 20 down, 20 to go. Push, push. How do you make this harder for yourself? Are you tapping the ground? Are you picking up your pace? You're in the final 10. Woo! Finish! Come on, it's 5, 4, 3, 2, rest. Water. All right, how we feeling? 2 sets down. All that's left is 10 reps of all 8 moves. 10 reps of all 8 moves. We got first live from Alabama for Kristen in the app. Woop woop! Welcome, Kristen! Glad to have you with us. All right, nice, we got first live for Chris from Virginia. Love it. Oh my goodness, squat jacks for your— I'm guessing, is that your 70th birthday? No, it says— I don't know, typo. We'll see. Let me know what birthday it is. We always love a good birthday shout out. All right, ready for the 10 rep burnout round? Back to the top. 10 overhead triceps, 10 squats. We're not gonna go side to side, just go 10 triceps, 10 squats, 10 push-ups, 10 toe taps, 10 shuffles. Okay, we're gonna crank it out, crank it out. Let's just put the band on for the first set. We won't do side to side, but we'll put the band on for our squat. It'll feel good. 10 overhead triceps, get that second weight close for squats. Here we go, it's the speed round. 10 reps of every move. Come on, let's go team, you're there. In 3, 2, finish it, come on, you have 10, 9, you got it, 8, 7, yes team, 6, awesome job, 5, 4, stick with it, last 3, And 2, and grab that second dumbbell for your 10 squats. Not side to side, just standard, but I want nice tension on that band. Drop into that squat in 3, 2, go! 10, here we go. Good. 10, 9, 8, awesome job. 7, 6, hitting push-ups after this. Nice work. Last 4. 3, 2, 1. Yes team! I'll leave them there. 10 push-ups, hold it. Caroline's just gonna hold plank kneeling. You just hold plank, or you can do the standing. You can give me 10 press-ups into 10 toe taps. All right, she's got 10 press-ups, shoulders on fire. 10 push-ups or 10 press-ups, then we're going to hold it into 10 push-ups. Or 10 toe taps. You're there in 3, 2— 10 push-ups, let's go! Go! 10, 9, 8— you've got this— 7, 6, 5, 4, 3, 2— hold that plank, hold that plank! Tap those toes for 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. All right, ready? 10-handed lateral shuffle. Every time you get a side, that's 1. 5 per side, 10 total. 2 to your left in 3, 2, let's go! 1, 2, 3, 4, come on, 5, 6, 7, 8, 9, 10, 10 back rows, 10 back rows, 10 back rows, 10 deadlifts. Here we go, grab those weights. Oh no, band can come off, right? And you come off, band comes off. 10 back rows, both at the same time, both arms at the same time. Grab your weights, you're there in 3, 2, let's go! Go! 10, 9, 8, you got it! 7, 6, 5, 4, nice work! 3, 2, 1, nice work! We're gonna go 10 deadlifts. We're both going heavier, yeah, yeah, heavier, heavier. 10 deadlifts. Feet are parallel, bilateral, both feet on the ground. Kick your butt, kick your butt. Where your feet land, that's a good spot. Crush some oranges. 10 deadlifts in 3, 2, go! 10. That grip strength. 10, 9. Feel it. I'm grateful for the alternating legs and arms. 7, you got it. 6, Stick with it. 5, 4, 3, 2, 1. Let's go, chops! And then we'll do lunges. Chops and lunges, chops and lunges. Grab a weight you want to use. Here we go, 5 chops and 5 chops. 5 to the right, 5 to the right. We're just gonna do a staggered stance in 3, 2, let's go! Chop, 1, 2, 3, 4, 5. Switch your stance, switch your stance, other side. Load the hip, chop, 2, 3 4, 5. Nice work, team! Grab 2 weights. Step back lunges, 10 total, 5 per leg. 10 total, 5 per leg. Step back lunges and squat jacks. So what you got left? Let's go! Step back, 10 in 3. Step back, right in 2, 1. Here we go! 1, 2 3, nice work, 4, 5, 6, 7, 8, 9, 10. Yes team! No weights, no weights, 10 squat jacks. Are you ready? 3, 2, let's go! 10, 9, 8 7, 6, 5, 4, 3, 2, 1. Are you ready for the bonus round? Ready for the bonus round? All right, here it is. You got 10 push-ups. 2026, the year of the push-up. You guys are crushing it. 10 push-ups. You're gonna crush these 10 push-ups. Yes, you are. And then you're gonna roll over to your back. Caroline's doing push-ups too. Throw weight on your hips. 10 glute bridges. Hold for 10 seconds. A little breather, breather exercise. And then our August burnout challenge for our app members is a cardio push. Lucky for us, today's live workout is on Monday. Day 1 is 60 seconds of burpees. 60 seconds of burpees. You can walk up, you can jump up, you can go chest to floor, or you can do standing towel slaps for 60 seconds. You get to choose your level. If you're training for the NML Games, guess what? You have to do 60 seconds of burpees. All right, you see how this is strategically built into your schedule, guys? If you're following in the app, we strategically build the workouts around what you're training for. That's why you're here. We're working towards something. It's not just doing 60 seconds of burpees for no reason. You're training for something, right? That puts some purpose behind it. 10 push-ups, 10 glute bridges, 60 seconds of burpees, and you are out of here. Happy Monday! Let's finish strong. Come on, let's go! 10 push-ups in 3, 2, let's go, go! 10, 9, 8, you got this, 7, 6, 5, 4, 3, 2, 1. Yes team, on your back. Grab a weight if you want, make it heavy, slap it on your hips, pull your heels tight to your glutes. Glute bridges in 3, 2, let's go. Lift and hover. 2, you got it. 3, you're holding high. And 4, nice work. 5, knees are in line with your hip. 6, isometric hold. In 7, nice work. 8, come on. 9, last one, hold high. Hold. 10, 10, here we go. Just hold, hold. Set yourself up, knees in line with hips. Squeeze those glutes and hold, hold for 10, 9, 8, you got this, 7, 6, 5, 4, 3, 2, rest. Dumbbell comes off your hips. Are you ready? 60 seconds of burpees, any way you want them. I'm going chest to floor but not jumping at the top, I'm just standing. 60 seconds. Carolyn's gonna do towel slams for 60 seconds. This is it, cardio push, and you're done. You don't have to do hours of cardio if you go hard in short first. Are you going to go hard is the question. Most people's rating of perceived exertion is not as hard as they think. Hands on knees at the end of the 60 seconds. Let's go, make this 60 seconds count! You're on in 3, 2, let's go! 60 seconds, come on, 60 seconds! Whether or not you're jumping, I want full hip extension at the top, so a full stand-up, okay? You're not here and then going back into it. I want a full stand-up. A burpee is functional. It is a squat into a plank, okay? Full stand-up at the top. Come on, you can do anything for 60 seconds. Yes, you can! You're already halfway. 30 down, 30 to go, guys. 30 down, 30 to go. Let's go! You can do anything. For 30 seconds. Stronger together, right here. Come on, finish it! Almost there, almost there. What would it look like? You guys have 10 more seconds, 10 more seconds right here. Push, bring it home. Last 5, 4, 3, 2, rest. Holy bananas! That is a Monday workout. Woo! Coming out of the gate strong. Grab your water. We are stretching and going through announcements. How do we feel? Better? Ready for that coffee? I didn't have that kind of Monday motivation without you guys. That's why I love these live workouts. We've got 1, 2, 3, 4 bananas and 1 fire from Sarah. 4 bananas and 1 fire. Kaylee did every push-up from her toes. Yes, Andrea, we do not go live every day. If you want to know when our next live is, the best way to stay in the know is to be on our email list. nourishmovelove.com/subscribe. If you train with us inside the NML app, all your lives are listed out for the full month ahead of you. If you're following along on YouTube, get on our email list and we'll email you when we have live workouts coming up. Every Sunday you get the 7-day plan including the lives, okay? So go ahead, get on our email list. Thank you. Nourishwithlove.com, subscribe, get on our email list, okay guys? That's the best way to stay in the know. All right, we are stretching and doing announcements. Where you started, right here. Plop those wings and take it all the way back through. Chest expansion. Open that chest right there. Go ahead, take a couple neck rolls side to side. Should feel really good, really, really good. Nice work, team! Proud of you guys for showing up today. First live after 2 years. Welcome back, Megan, so glad you're here. We're gonna stay online, members, in the app, and chat with you guys in just a second for a little bit. Now push those arms away from you, round those shoulders, push away. Nice work! Stand tall. Standing quad stretch. Standing on your left leg, right heel comes to your glute. Tuck that tailbone, open that quad, open that hip flexor. Option to take the other arm up top. Nice work. I hope you guys are noticing the difference with our mics out in the app. Can you hear us more clearly? I know that these lives can be hard to hear and echoey. I'm often yelling. Take this right foot, step it in front of your left foot. Keep this staggered stance. Pyramid pose. Hinge at the hips. Reaching for that ground, stretching through that front right hamstring. Nice. Stand back up. Now standing on your right foot, left heel comes to the glute. Nice standing quad stretch. Tuck that tailbone. Option to reach that arm up overhead. Hope you guys can hear us better. And in the app, you can always screen mirror the live workouts to your TV. AirPlay works on everything except for the lives. Okay, okay, we're working on it. We are hoping to get AirPlay on lives in the future. Continually working on improvements for you guys. Step that left foot in front of the right, hinge at the hips, hips stay square to me, reach for the ground. But know that you can always access our app on desktop and laptop as well. It operates on desktop, laptop, or your phone mobile. You can screen, screen mirror, or with all of our other standard workouts, you can AirPlay, you can Chromecast. Stand back up, nice work. Okay, announcements, we are currently doing overload Week 2 progressive overload. Today's leg day is actually one of my favorites. I'm going to do it, I think, on Wednesday this week because I love it so much and I want to train that. I love today's leg day from overload. Make sure you're following along with our plans. If you're inside the app, it's all laid out for you in your August workout plan, okay? And then that August challenge is cardio challenge. Caroline posted it yesterday, but we're going to add it to the August, um, August workout plan as well, so you can find that PDF there. But today was 1 minute of burpees. If you did this today, you're done. You're done. 1 minute of burpees, done. All right, if you're in the app, we're adding on our 10 push-ups in our cardio challenge, and we're gonna be live with you guys inside the NML app this Thursday, August 6th, at 9:15 Central Standard Time. I'm gonna be bringing Bridget back on. I'm actually gonna be on a work trip with Bridget, and we're gonna come live together, and we're gonna answer your guys' questions. So anyone who has additional questions, she's a functional dietitian, so anyone who has additional nutrition questions, or if you did her blood sugar reset and you want follow-up, Next steps, where do I go from here? We're gonna be talking about that with Bridget as well as just answering general nutrition questions. Okay, so that's gonna be a live Q&A. Bridget and I are gonna be coming at you guys, excited to chat with you together. And then our next lives are all listed under live events and replays. Okay, so you'll find our August coaching call that's gonna be happening later in August, as well as my birthday workout, 38 reps for 38 years. I heard a rumor that we're all wearing red. We're all wearing red. I heard the rumor, we're all wearing red. So wear red on August 26th, birthday workout, live workout. And then per your guys's request in the app, we are going to be doing a live Pilates class the first week of September. Okay, live Pilates class first week of September. If you're following along on YouTube or Instagram, our next live workout for everybody is going to be on September 15th. September 15th, we will see you there. Thanks again for joining us today. Appreciate you guys for being here. I hope you got your Monday motivation. And thank you to Element Electrolytes for sponsoring today's workout. If you want your free sample pack with purchase, check out the link in the description below or DM us LMNT on this workout. Okay, app members, stay on. We're going to answer some questions I see in the chat. We'll talk to you guys later. Instagram, thanks for being here, and thanks so much for showing up on YouTube. You guys really appreciate it. Thanks for being here. Great way to start your day. Yes, replay, you can always catch the replay of these workouts. Thanks so much for being here, team.