Live 30-Minute Full Body Shred | Arms, Legs, Abs, Cardio

Good morning. Yes, glad the audio and video is great. Oh, Shelly from Minnesota! We got sunshine in Minnesota, we're excited. Good morning, YouTube! We're excited to be here with you guys. We have a fun full body dumbbell circuit workout coming for you guys today. Get excited. I am going to cue us up on our final platform, which is Instagram. We're streaming 3 ways today, you guys. It's gonna be really fun, a big workout party. Dumbbell full body circuits. I'm Lindsey Bomgren. I'm so excited to be here with you guys today. I'm doing it with the amazing Caroline. She'll be offering modifications for today's full body dumbbell circuit workout. We're doing our classic shred format. That means you got arms, you got legs, you got abs, and you have cardio. We're gonna be doing it all today. I think it's pulled up on here. Perfect. Okay, we are streaming on 3 platforms today, you guys, for the first time, so give us grace. We've got YouTube, we have our app, and we have Instagram. We're so excited to be here for today's full body dumbbell circuit workout, and we gotta give a big shout out to Element, who is partnering with us and bringing you guys today's workout. I have a super fun announcement. You guys know I love Element electrolytes. They are my go-to electrolyte hydration, hydration source, especially as we have the sweaty summer months ahead. And get excited because today's workout's going to be sweaty. But I'm so pumped to share, they just dropped a brand new flavor. It is Lemonade Iced Tea, and it is actually the first ever Element launch with caffeine. It has 50 milligrams of naturally occurring caffeine from the iced tea. So if you've been looking for a little caffeine bump, or this would be like the perfect summer afternoon pick-me-up drink at the lake, the pool, wherever you plan to hang out this summer. So really excited about this new launch. It's actually really quite delicious for those of you who love a little lemonade iced tea mix. You guys know Lemonade Salt is my favorite. Lemonade iced tea is coming in behind it. If you like the Lemonade Salt and think that it is slightly slightly less salty than the other flavors, you are gonna love lemonade iced tea. I would say this also ranks on the less salty scale. So new flavor just dropped. And as always, you guys, if you wanna give LMNT electrolytes a try, all you need to do is if you're watching on YouTube and in the app, we've linked for you in the description below a link that allows you to get a free sample pack with purchase. So you can try multiple flavors and pick your favorite. If you're following along on Instagram, just comment on this video LMNT, and we are gonna DM you a link to get a free sample pack with purchase. Purchase. So go ahead and stock up for summer, you guys. 10 out of 10 suggest trying the lemonade if you haven't. This dropped last summer, and this is the new lemonade iced tea, is the summer of the— the flavor of the summer this year. So thank you to Element Electrolytes keeping us hydrated and fueled, keeping our energy high. You guys know that electrolytes actually help, um, with the primary energy sources in your nerves, muscles, and I'm missing one more. What is it? Cells. Your cells. Energy production. Your cells, your muscles, and your nerves. Super important to be hydrated, especially especially in summer, and especially before you jump into today's full body workout. So a couple good mornings. Thanks for joining us on Instagram. We got lots of app members with us today. I'm so excited. Everyone's in favor of lemonade on the app. Yes, you guys love it. And we are posting casting instructions, you guys. So this is the live on the app, is different than our standard pre-recorded workouts you're watching in the app. So you are able to cast using the phone's native capabilities. So if you're on an iPhone, you can screen mirror or potentially AirPlay. Um, if you're on an Android, you can Chromecast, and then you can also use screen mirroring. And you guys, also, our app is available on web, so you can access it on your laptop, on your desktop. If you want to, you could cast that to your TV, but you can access it on your iPad, on your desktop. It's available on the web as well. So Leah is in the comments posting casting instructions for you guys. Check out the comments if you're in the app. If you're watching on YouTube, good morning! I'm excited you guys are here. Welcome, Carissa! Welcome, Sarah! Nice, we got Nancy with us, she's ready. First time joining for a live, I love it. We got San Jose, California and Kansas. All right team, are you guys ready to get this party started? I am. Let's get ourselves warmed up. Go ahead and clap those wings, clap those wings. We got a functional warm-up today. You got 3 circuits. We go pull, then we go push, and then we go accessory muscles. That's today's full body workout. So you're gonna pull muscles, you're gonna hit your push muscles, shoulder sweeps the back. So we're gonna start by hitting our back, our biceps, our hammies. Switch directions. Then we're gonna go push, we're gonna hit chest, triceps. We're gonna hit squats and lunges, and then we're gonna finish with some accessory lateral movement. That's how I write a full body workout, so you know. Here we go, big inhale up, exhale, hands come behind the head. Go ahead, right foot forward, left toes pop. You're gonna take a staggered stance from the get-go here. You're gonna give me one good morning in this staggered stance. Stand tall and big, rotate open to the right at the top, back to center. Do it again. Hinge, stand, open to the right, center. So right foot is forward, left toe is popped, 80% of the weight is happening in your right front foot, 20% in that back left toe. Open nice, there it is. From here, you're gonna give me a squat and a lunge. So step back, lunge, come together, squat. Right foot stays planted, left leg moves. Same thing, all that weight in that right foot, left leg is doing the work and it's moving. Okay, drop the left knee to the ground, come center, squat. Little squat lunge, squat lunge action. Very functional warm-up today. These are all moves you are going to see in today's workout. When you're stepping back to that lunge, make sure you give me a nice stable base. Think about stepping back on some train tracks, not a tightrope. You're gonna lose your balance if you go straight back. Nice stable base. One more. Nice work. From here, give me some calf raises. We're gonna switch sides. Calf raises in between. There we go. Lift those heels off the ground, warm up the calves, the ankles. Nice. Give me 3, stagger deadlift, other side in 2, 1. Left leg forward, right toes pop. Big inhale up. Exhale, hands behind the head. Give me the hip hinge, stand tall, now open to the left. Nice work. When you open and rotate, you— that's fine. How far can you get those fingertips away from each other? Gaze is going to follow the hand that's reaching behind you. Nice. Here we go, 2 more. Hinge, stand, open. One more, one more. Hinge, stand, open. Left leg stays, right leg goes. Lunge, then squat. Here we go. Left leg stays, right leg moves. One lunge, one squat. Right knee drops to the ground. There you go. Come parallel and squat it out, pushing those feet into that floor to stand you up nice and tall. Lunge squat, lunge squat. Nice work. Whoo! Here we go, 2 more, 2 more, 2 more. Let's go. Lunge and squat. One more. Lunge and squat. This time give me some high knees. High knees, high knees, high knees. Pull those knees up. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Let's put it together. A little squat with an arm swing. Hinge, swing, hinge, swing. Can you give me a calf raise at the top? Lift those heels off that mat right here. Give me 4. Nice. 3, you got it. 2 and 1. Big inhale here, big exhale, fold. Hands at the mat, step back, find yourself in a high plank position. Shoulders stacked over wrists. Option to drop to your knees. Pull those knees or hold that plank. Option, hold your plank. Option, knee to elbow. 8, 7, 6, you got it, 5, 4, 3, 2, 2 push-ups, knees or toes. Take it down, up, down, up. Right foot outside, right hand easy twist. Gaze follows fingertips. Big inhale. As you exhale, drop the elbow down to the mat. Open those hips, set it down, switch it out. Left foot outside, left hand, rotate. Big inhale, exhale, drop the elbow. Do it again, do it again. Step back, open it up on the right, rotate, reach. Inhale, exhale, drop the elbow. Do it again on the left. Here we go, big rotate, right, reach, drop the elbow. Step back, plank, push back, down dog. Pedal the heels. Knee bends, knee bends, knees hover, push high. 2 more, knees hover, push high. 1 more, knees hover, push high. Knees hit the mat, little cat-cow action. Drop the belly, nice. Reverse it, roll that spine, tuck that chin. Do it again, drop that belly, roll that spine, tuck that chin. Walking burpees, step back to plank, step the right foot, the left foot, stand up, take it down, switch that lead foot. Here we go, left, right. Up, nice work. One more up. When you get to the top, jack it. Jacks or taps, jacks or taps right here. Give me 8, 7, 6, you got it, 5, 4, 3, 2, hold it wide. Here we go, sit side to side, sit center, driving off that bent knee, opening up this inner thigh. Open up that hip, drive off that bent knee, sit back into that hip. You have 4. Nice. 3. Finish your warm-up, come on. 2 and 1. Giant step right, lateral pushes. Push side to side. This is it for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Nice work, you're warm. Grab some water. I hope you guys are feeling warm. Yes, nice work. Good morning. Oh yeah, you guys are so grateful. Thanks for the coffee yesterday. You're welcome. Little coffee gift card in the app for Mother's Day. Hope you guys had an awesome Mother's Day, all the moms out there. All right, yeah, you can absolutely hit replay. You can always hit replay. These lives will stay live on YouTube. It'll be in the replay section in live events and replays on the app. All right, here we go, first circuit. We're gonna hit pull. You go arms, you go legs, you go core, cardio. 40 seconds on 20 seconds off. Repeat each circuit twice. 40-20, do it twice. We're going to start with back and biceps, stagger deadlift, chop, and slams, all standing in circuit 1. Starting, you're gonna give me— I want you to go heavy. We're putting back and biceps together. Back is larger than your bicep. You should be able to row more than you can curl. You're always going to give me a stack on row, so this will add up. You'll give me 1, then 2, then 3. But you're always just giving me 2 curls. 1, 2. If you have heavy weights, you are alternating your curl. If you have light weights, double it up. Stack on row, always 2 hammer curls. That's where we start. Grab your heavies, okay? I'm going with my 25s. I normally don't curl 25, but I have to do less reps today, so I'm going to. Here we go. Hinge at the hip, 1 back row, 2 curls. Then we'll stack on the rows in 3, 2. Let's go, give me 1 row. Stand up, curl right, curl left. Now you're gonna give me 2 back rows. Hinge row 2. Hinge, pull, 1 and 2. Now stand up, it's still 2 curls on the right, on the left. Now you give me 3 back rows, still 2 curls. Hinge row 3, 2. Elbows to hips, squeeze at the top. Now stand up, 1 curl on the right. If you got lighter weights, you are doubling up these curls. Hinge for 4 rows, hinge for 4. Give me 4, 3, 2, 1. Stand, just 2 curls again, whether you alternate if you're going heavy or double them up. Here we go, finish. You have 5, 4, just keep rowing for 3, 2, rest and recover. Keep those heavy weights. Stagger deadlift, right foot forward, left toes popped. Crush some oranges in the armpits, weights are tight. Hinge, hinge, hinge, stand tall, hitting your hamstrings and glutes. Grab your weights, crush your oranges. We go in 3, 2, let's go! Hinge, push into the ground with that front right foot to stand you tall. Nice work! Hinge, hinge, hinge, stand tall. 80% of the weight is that right front leg, soft bend in that right knee, breaking at the hips. Pushing your right foot into the ground to stand you tall. Full hip extension at the top, not overextending, just fully standing up. Dumbbells are tight. We go core next. We go arms, then we go legs, and then we go core. You're gonna drop to one dumbbell for core. We are gonna pull that weight across your midline for a chop. In 3, 2, set it down. Here we go. Grab each head of that dumbbell if you can. Keep that staggered stance, right foot forward, left toe back. Load the weight on your left hip. Step through, chop right, load, reset. Step through, chop, reload, reset. You're on in 3, 2, let's go! Chop, load, reset. Pull that weight across your body as you pull your hip Forward, hinge, drive, load, reset. Drive, load, reset. Nice, taking that weight across your midline, standing core right here. You got it. We're gonna drop the weight, go bodyweight cardio coming next. If you have a towel, grab your sweat towel. 10 more seconds here. Towel slams or towel jacks is where we go in 5, 4 3, 2, rest. Swap your weight for a towel if you have one. Cardio, 40-second push. Standard towel slams, option, add a jack. Down, jack, down, jack. 40 seconds, let's get that heart pumping. In 3, 2, let's go! Slap, jack, here we go! 40 seconds of slams. This is your pull circuit. You are pulling that towel down to the ground, slamming it. Let's go, let's go! Come on! Yes, halfway team! 20 down, 20 to go. Raising that heart rate right here, right here. Push it! Water break comes for you in 10 seconds. You got this, team! Finish strong! Last 5, 4, 3, 2, rest. Water. Heart should be pumping. Yes! All right, we repeat those moves, switching sides as needed. Starting, 1 back row, always 2 hammer curls. Yes, one back row, always two hammer curls. Oh, we got— is that Uruguay? Wow, Uruguay on YouTube! I love seeing where everyone's from. One back row, two bicep curls, stack on the row in 3, 2, let's go! Hinge pull, one, stand up, curl right. I'm encouraging you to go heavy here, two rows. Use heavier weights than you normally would for bicep curls and alternate them. This is how we show ourselves we're capable of moving more weight than we often think we can. You're on 3 back rows now. Stand up. If you don't have access to heavier weights, just double up this curl. On to 4, row 4, 3, nice long neck, 2, 1. Give me 2 curls. Nice, finish with rows for the last 3, 2. Set it down, left foot forward, right toe popped. Same thing, stagger deadlift other side, hinging at the hip, lengthening through the hamstring, pressing your left foot into the ground to stand you up full extension at the top. Crush them oranges, we go in 3, 2, let's go. Hinge, hinge, hinge. Stand tall, soft bend in that left knee, push your left foot into the ground to stand you tall. Really think about getting a nice stretch at the bottom of this movement. Keep those weights nice and tight to your body. The deadlift is a hamstring glute exercise, but it is also a low back exercise, you guys. So should you feel it a little in your back? Yes. Should you feel it a lot? No. If you feel it a lot, shorten that range of motion. Don't go down as deep. Finish for 3, 2, and rest. One dumbbell chopping, other side. Left foot forward, right toe back, load in the right hip, drive forward, chop over your left shoulder. Feet come parallel, load, reset. Grab that weight. You're there in 3, load in 2, let's go! Chop, load, reset. Chop, load, reset. You're driving your right hip forward to power that weight up over your left shoulder. Drive that right hip forward, take that weight across your midline, anti-rotation, and power. Core training. Standing core, dumbbell goes across the midline, control it down, power up. Let's go, final 10. Come on team, right here. Woo! Drop that weight for cardio in 5, 4, 3, 2, rest. No weights, grab your towel. Towel slams, option at the jack. Last time. Circuit 1, let's go! Finish strong. Big breath in, big breath out. Get that towel ready. 3, 2, let's go! 40 seconds, team, 40 seconds. Okay, you've said this before and I always think about it, but you say slam down negativity and pick up joy, and I think about that every time I do a slam. All those things that have been pulling you down this week, anything that's not bringing you joy, you slam it down. Now pick it up, pick up joy. What is bringing you joy and happiness? That beautiful sunshine outside. Pick it up, slam down negativity, pick up joy. Let's go! Woo! Water break in 5, 4, 3, 2, rest. Nice work, guys! Circuit 1, high fives, high fives! We also have Poland on YouTube and Bismarck. Yeah, heavy weights can be hard with the chop. You can always decrease your weight if you need to. All right team, Circuit 2 is our push circuit. Push Circuit. Heart rate is high. I feel that. I feel that deep in my soul, Sarah. All right, circuit 2 is push. We're gonna start with legs, then go arms on the mat, and then go core and cardio. All right, stack on squat lunge like you did in the warm-up. Grab 2 weights here or 1 weight here. Just your right leg is gonna move first. Step back to lunge, then squat. Right leg steps back to lunge. Grab 2 weights. 40 seconds. Start with a squat. Squat in 3, 2, let's go! Give me the squat, now step back right, lunge, parallel, squat, step back, lunge. Shoulders are staying stacked over hips. In that squat, I'm thinking drop my tailbone between my heels. On that lunge, I'm thinking step back on some train tracks, drive up through that front left foot. Come on, big strong legs are built right here. Big compound moves with a little unilateral, single-sided training built in, challenging those big muscle movers— legs, quads, core. 3, 2, rest. All right, we're gonna go to the ground, we're gonna go to the ground for moves 2 and 3. 1 chest fly, 2 skull crushers. Stack on your chest fly just like you did your back row. We'll stack on the chest fly, always 2 skull crushers. Can you go heavier? In 3, 2, let's go! 1 chest fly, open the arms. 2 skull crushers. Inhale down, push. Inhale down. Now 2 chest flies, stop bending those elbows. Open. Close. Do it again. Open, close. 2 skull crushers. Always 2 skull crushers. Can you go heavier than you normally would for triceps? 3 chest flies. Give me 3. I love this theme of this workout. Always try to build in a theme. I love a good theme. 2 skull crushers. Trying to encourage you to go heavier on moves that are hard to go heavier, right? Biceps, I got 4. 3, 2, rest and recover. All right, I'm gonna take one dumbbell. I might need Caroline's 15. Roll me a 15. You just need one. I'm doing a single-sided sit-up dumbbell. One hand doesn't matter. Sit up and punch for the shoulders. Caroline has your modification. 3, 2, let's go. Just remember which arm you're punching on. You're gonna do the other arm next time. Full sit-up shoulder press. This is your upper and lower body push circuit. Chest, shoulders, triceps. Woo! Uneven load is going to force that core to work. Don't let your opposite hip pop off the mat in that sit-up. All the way back, roll up and punch overhead. Come on, shoulders on fire. I know, I feel it too. You're here. Last 5, 4, 3, 2, and recover. Nice work. If you're with me, no weights, you're doing a burpee with a push-up. No sloppy burpees. If you're with Caroline, one dumbbell squat thruster. 40 seconds in 3, 2, let's go to full plank, full push-up. Up! You can walk it, you can hop it. I'm not going for speed here in these burpees. I'm going for clean burpees with a clean push-up at the bottom. Clean burpee, clean push-up at the bottom. Come on, 20 down, 20 to go. Yes team, you got this! Woo! What would it look like if I did 10 more seconds? Stick with me. Last 5, 4, 3, 2, rest. Holy bananas, Circuit 2! Spicy, no? How do we feel about Circuit 2? Kicking my butt. Yeah, you don't have 100% every day, that's okay. It's okay to drop weight. Take it with what you got. Nice work. Another first time live, another person from Yorkshire. I'm just amazed by our YouTube community all over the stinking globe, you guys. Circuit 2, round 2. Squat lunge. Right leg stays, left leg moves. Start with the squat, step back left on the lunge. 40 seconds in 3, 2, let's go! One squat, step back left for the lunge. One squat, step back left for the lunge. When I write a full body workout, I'm thinking I need to hit my upper body and lower body pull muscles. You did that in Circuit 1. Then I need to hit my upper body and lower body push muscles. You're doing that now. Push that left foot or right foot into the ground to stand you tall. Hit core. And then in circuit 3, we're gonna hit some accessory muscles. We're gonna move laterally. We're gonna target some smaller muscles. Woo! You're here for 3, 2, rest. Hit the ground. Stack on chest fly, always 2 skull crushers. Skull crushers are a move that is hard to go up in weight. Can you try today? Can you try for a little more weight than you normally would on that skull crusher? In 3, 2, let's go! 1 chest fly, 2 skull crushers. Bend, extend. Bend, extend. Now 2 chest flies, soft arch in those arms. Inhale down, exhale close. Inhale bend, exhale press on the triceps. 3 chest flies, stack on those chest flies for 3. Nice work. For 2, 1. Give me those 2 skull crushers. Inhale down, exhale press. Last 5. 4, 3, one more chest fly, 2, and you're out. Uneven push-up, rack that weight. I'll take a 15 on the other side. Full push-up or full sit-up with me, okay? Lying on your back with Caroline, sit up and punch one side in 3, 2, let's go! Full sit-up and press. Hitting our shoulders, also an upper body push muscle, giving you an uneven load is going to force that core and those obliques, your side abs, to fire up. Don't let those hips pop off the mat, whether you're with Caroline or with me. Holding that uneven load is challenging. Woo! Shoulders on fire. What would it look like if I said 10 more seconds? 10 more seconds. Finish strong, team. It burns, I know, I'm with you. Last 2 and 1. Woo! All right, now you got burpees. How do we feel about it? I want a clean burpee. I'm gonna go slower and cleaner. Clean it up. Full squat, full plank. Full push-up. You're there in 3, 2, let's go! Caroline, how's your modification? Grab a weight, give me a squat thruster. You choose your level today. Come on, not every day you have 100%. Someone said that in the comments. Option, don't jump at the top. Option, walk it back, push-up, walk it in. Stand up, pick your level today and give me your best effort. Give me what you got. Last move in Circuit 2. Finish strong right here. 5, 4, 3, 2, rest. High fives, team! Whoo! First live from Texas, loving it. Someone— I was waiting for someone to comment on the color of our outfits. We are like highlighter pink today, bringing the energy through the outfit. All right, you guys ready? Circuit 3, last circuit, hitting those accessory muscles. Same thing, 4 moves. Legs, arms, abs, cardio. 40 seconds on, 20 seconds off. Starting with a lateral lunge, hip right, load into that hip. One heavy dumbbell or two dumbbells framing your right foot. Okay, so you're stepping out, lateral lunge, drive off that bent knee. I'm gonna go one heavy today. Pick your level. Lateral lunge. You can do this entire third circuit with one dumbbell. Did that purposefully. I love finishing with the one dumbbell circuit. Hit right in 3, 2, let's go! Step right, load into that hip, drive off that, that knee. Nice work! Feel a nice stretch through the inner thigh here. Sit back into that hip, stand up tall. Sit back into that hip, stand up tall. Again, if you do not have one heavy weight You're loading 2 weights and you are framing this right foot, driving off that bent knee, load into your hip, drive off. So now we're moving in a different plane of motion than squats, lunges, and deadlifts, and we're training an accessory muscle— your outer glutes and hips that stabilize your pelvic floor. We'll add power to this with move number 4, your cardio move. 3, 2 And recover. You take one weight, you're gonna hold me 10. You're gonna give me a dumbbell front raise. One dumbbell or two, front raise right up to shoulder height, lower with control. Yeah, shoulders are gonna be on fire. Ready, go there in 3, 2, let's go! Lift right up to shoulder height. Now the hard part is lowering with control. I want shoulders relaxed. Shoulders are out of the ears. Don't let it creep up here. Shoulders down and back, lifting that weight right up to shoulder height, using all the muscles that cap around your shoulder. Woo! Yes, all those tiny accessory muscles in your shoulder getting stronger right here. If you're with me, you're going to take core down on the mat. Caroline has an option for you that is standing. Pick your level in 3, 2, and 1. Nice work! I'm gonna take this weight down to the ground. I'm gonna set up a plank. I'm gonna pull this weight through and do 2 knee drives. So I'm gonna pull through, drive, drive, pull through, drive, drive. Plank or standing goblet march, 40 seconds, start! In 3, set it up. In 2, 1, drag that weight across your body. Knee to elbow, knee to elbow. Drag that weight across your body. Knee to elbow, knee to elbow. This is your core circuit, guys. Drive, drive. Take it from a plank, whoo, or take it from a standing position. The farther you pull that weight through, the harder it is. Come on. I know your shoulders are on fire. Mine are too. I feel it. I'm not gonna leave you. You got 10 more seconds. Say yes I can in your head. You can do anything for 10 seconds. You're already in the final 5, 4, 3, 2, rest. Yes! Shake out your shoulders. Holy bananas, right? Ready to add some power to that lateral lunge? Hit right 4 high knees or half time it. Hit right, up, 1, 2, 3, 4. Hit right in 3, 2, let's go. You're always hitting right. Drive, 1, 2, 3, 4. Hit right, up, 1, 2, 3, 4. Hit right, up, 1, 2, 3, 4. Yes team! Up, 1, 2, 3, 4. This is your 40 seconds of cardio. Right here, one lateral lunge, four high knees. Hit, up, 1, 2, 3, 4. You got this. Up, 1, 2, 3, 4. Yes, 10 more seconds, guys. Let's go. 1, 2, 3, 4. Bring it home. 5, 4, 3, 2. Rest. All right, Circuit 3, how do we feel? One more time, one more time through Circuit 3. Yes, awesome job! Yes, it's always recorded, you can come back and watch the replay, team. Here we go, one more time through Circuit 3. I like to know what's coming, so I'm going to tell you. You're going to give me your best effort through Circuit 3, 4 moves. And then we have a bone density building challenge if you're part of our YouTube membership or part of our app for May. Today is 20 squat jumps. Your burnout is 20 squat jumps followed by 10 push-ups because we're doing 10 push-ups together as a community. So get through these 4 moves, 20 squat jumps, 10 push-ups, that is it. Wrap your mind around it. Grab the weight you want to use. Lateral lunge to your left. 40 seconds in 3, 2, let's go! Hip left, stand up. Remember, if you got lighter weights, you're framing that left foot. Sit back into your hip, roll the weight to the outer edge of your foot, then drive off to activate this outer glute, right? You're loading that glute with resistance, so in move 4, you can drive off that knee, off that leg into a standing single leg position with power when we add cardio for move number 4. Right here, team, come on, 10 seconds, and then you got the one dumbbell front raise. Last time on those shoulders in 5, 4, 3, 2, and rest. One dumbbell front raise. Whoo! Shoulders are getting a workout today. Front raises into plank is kind of mean, not gonna lie, but you can do it. You guys are strong. Front raise in 3, 2, let's go! Let's be right up to shoulder height, lower with control. I have some announcements for you guys at the end of this video. You know we got some big announcements happening here at Nurse Group Love right now. We launched our app. Excited to say we're officially live in the app today. So fun! If you have questions about our new app, how it differs from YouTube, will we still be showing up on YouTube? Yes, we're going to stay on for a little bit after today's live workout to answer any questions you have in the comments or in the chat. So hang with us if you have questions. Come on, finish strong! Last 3, 2, give me one more lift, lower, recover. Set up your plank or your standing goblet march. Goblet march or plank. If you're with me, one drag, two knee drives. One drag, two knee drives. Set it up, last time on core. Yes you can, you're there in 3, 2, let's go! Pull that weight across your body, drive, drive. Pull that weight across your body, drive, drive. Nice work, guys! Knee to elbow, try and make that knee to elbow connection if you can. Yes, way to go team, way to go! Come on, strong core, strong shoulders right here. Gaze is in front of you, no floppy necks, hips are square to the ground, butts are low, shoulders are staying stacked on top of wrists. You're almost there, last 5. 4, 3, 2, and rest. Aren't you glad I didn't say burpees for the end? Woo! Lateral lunge to your left, 4 high knees, or halftime it, 2 marches. Okay, this is it for cardio circuit 4. Hit left, finish strong in 3, 2, let's go! Hit left, drive, 1, 2, 3, 4. Get those knees up. 1, 2, 3, 4. Add those arms. Nice! You did lateral lunges with the weight, now put that resistance training and transfer it into power. Drive that knee up, drive up, balance, hold, then march. You've got power and control built into one move here. Power and control. Woo! Training for longevity. Balance, coordination, cardio, cardiovascular health is all happening right here. For 5, 4, 3, 2, rest. How do you feel? I hope you feel stronger on the other side. You ready for your burnout? Ready for your burnout? Nancy says, I feel awesome, I love it. We've got fire emojis. Whoo! Got more fire emojis in the app from Shelly. Yes, team! Absolutely cooked. Not yet, you're not done yet. Cooked, that's what my 9-year-old says. All right, you ready? 20 squat jumps, bone density challenge. This is your bonus. 20 squat jumps, squat with a reach or calf raise, into 10 push-ups, and you're done. Or if you want to do push-ups first. You want to do push-ups first? Push-ups are harder. How do we feel? Let's do push-ups first. Caroline says push-ups first. 10 push-ups, team! 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! Stand up. 20 squat jumps and you are out of here. Say yes, I can do anything for 20 reps. Leave that ground if you can. In 3, 2, let's go! 1, come on! 20 reps, yes you can! Explode up off that ground, Lance off, you got it! Drop those hips, explode! Halfway, that's 10! Final 10, 9, 8, you got this, 7, 6, 5, 4, 3, 2, 1. Not gonna lie, I wouldn't have done my 20 squat jumps today if it wasn't for you. That's why we're here, training together for accountability. Stretching announcements, and then we'll stay on to answer any questions you have. Hola, bananas! Glad you did those push-ups first. Agree, heart rate is high. Big inhale, exhale, hands behind the head, standing cat cow. Round the shoulders, pull the elbows apart. Round the shoulders, pull the elbows apart. One more round. And open. Nice work. From here, kick your right toes up to the ceiling, give me a big scoop and reach. Do it again, scoop and reach. Now transfer the weight to the right foot, pull left heel to quad or glute, standing quad stretch on the left. Shoulders go down, stand up tall, ready to switch your leg. Left toes up towards that ceiling. Scoop and reach and reach. Nice work, you guys! I feel so much better after that. Set your left foot down, pull your right heel to your glute. Standing quad stretch, other side. Soft bend in this knee. Nice work. Stand up tall, pull that hip forward. Nice. Woo! Way to go, team! Give those shoulders a quick stretch. Right arm across the body, drop the shoulder, roll the wrist. Now gaze over your right shoulder. Now gaze over your left shoulder. Switch it out. Left arm across the body, drop the shoulder, roll the rest. Gaze over your left shoulder. Gaze over your right shoulder. Hands behind the back. Big inhale, chest expansion. Interlace those fingers, pull those knuckles off your tailbone, open your chest. Way to go, team! So proud of you guys. Awesome job. Announcements again. Element dropped their new lemonade iced tea flavor. If you wanna give it a try or try any of our Element electrolytes, gonna need it after today. We are sweating today. Gonna need that hydration to replace the sodium, potassium, and bonus, Element has added magnesium to it and no added sugar, so no added junk, right? We love that. Link in the description on YouTube and on the app to get your free sample pack with purchase. If you're watching on Instagram, comment LMNT on this live. We'll DM you a direct link to get your free sample pack. All right guys, really exciting stuff. We are going live every week in May. So if you love this live workout, you're gonna do it again next Tuesday and the Tuesday after that. Really exciting stuff. And as you guys know, we launched our app, very excited about it. If you're interested, go to nourishmovelove.com/app. The app is available in the App Store on Android and Google Play Store, so it's available on Apple and Google Play, but can I just give you a disclaimer? We are a tiny, small business, and in order to best support us, if you can go to nourishwithlove.com/app and purchase through there, that way Apple, Google, no one takes a cut, all right? And your full monthly or annual membership goes directly to us. So be so grateful if you did it through our website, okay? And we're gonna stay on and answer any questions you guys might have about the app as well. It's available on Android, like I said, and on Apple and on web. So you can access it on your laptop, your desktop, whatever computer you have, and you can cast it to your TV, okay? So again, we'll stay on to answer any questions you might have, but we are currently working through the 4-day split for Element, right? So if you're in the app, you just go to the month of May, your workouts are labeled every day. It'll say May 12th, here's your workout. May 13th, here's your workout. Follow along that way. If you're following on YouTube, it's loaded on our home page on the YouTube channel. Your workouts are loaded for you right at the top there on our channel. Next week we're jumping into Perform 20. We're getting you guys ready for Max 20 that is coming. New summer program launches June 1st on YouTube. If you're in the app, you already have full access to all 20 Max 20 workouts. 20, yes, I said 20. Our first ever 3-week program in the app. You're gonna get 2 weeks for free if you're following on, like, on YouTube, okay? You get 2 weeks for free on YouTube and we're getting you guys ready. So also if you're doing Perform 20, if you're in the app, you get those 10 burnout workouts. If you're part of our YouTube membership, you get those 10 bonus burnout workouts that come with Perform 20. All right, so you get those burnout workouts. That's the benefit of being a part of the membership or part of the app. And if you have questions about the difference in the membership and the app, we'll talk about that in a second. But like I said, we're going live every single Tuesday. In May. And also, if you're in the app, we have several other lives happening. We're doing launch parties and live Q&As with me. So this is real-time coaching with me. You can bring your questions about how you want to customize or personalize Max20 to fit your needs, any questions you have about training for summer. This is your live Q&As, live coaching with me. That is happening on Friday the 15th. That's this Friday, Friday, this Friday the 15th at 11 AM. And Friday the 29th at 11 AM Central Standard Time, and Wednesday, June 3rd, we're having another one. So 3 opportunities to do live coaching with me if you're in the app. You can join those. Replays are available as well. Okay, that's a lot of announcements. Did I hit everything? Yes, you did. All right, let's grab these computers and see if anyone has any questions for us. Thanks so much for joining today's live workout. I am going to, uh, cue us down on Instagram. Thanks, you guys, for joining today. Live work on Instagram. We'll be back next Tuesday. Awesome. Okay, quick questions you guys have, we are here to answer them. How we doing? What'd you guys think? I love it. Yes, so invigorating, feeling good. Peeking in. Yeah, you can absolutely do this later, so it's going to We're gonna download it and re-upload it to the replays. Okay, you guys, so give us a hot minute. It'll take a little bit before it's live on the replays, but it will be live so you can do it. And so glad you guys love the new app. Is— woo! All right, let's see what questions we have here. Nice work, right? Was that a fun workout? I thought so too. First live, thanks for joining us. Love it, love it. All right, will the other May live workouts be available in the app only? No, so all the May live workouts are available here on YouTube. So all May lives are gonna happen on YouTube and the app. In June, we will transition to more live workouts happening just in app, but we will still be going live once a month on YouTube. Although I don't know if we are in June because we're giving you guys— Yeah, we are in June. Oh, we are still going live in June. And we're giving you 10 new workouts on YouTube or in the app you get 20 new workouts 'cause we're launching our new summer program in June. But we are going live once a month. End of June will be live. So all the lives in May will happen on YouTube and in the app. So every Tuesday we will be live here on YouTube and in the app. If you're in the app, you can add them to your calendar, check out all the lives, you can RSVP to them. Okay, love the power move. So glad you loved it. Where did I leave off? Oh, there it is. Is there a 7-day trial period for the app? Great question, Karen. We do not have a 7-day free trial because we have given you guys so much free content. But that said, if you're wondering, will the app, like, what do I get with the app? We are releasing a video today. It is a behind the scenes look. So it's gonna go live on the YouTube channel shortly after this goes live. We're gonna release a, I'm taking you through, it's a Loom video of me doing a screen recording, showing you the actual behind the scenes of the app. So if you wanna see exactly what you get in the app, that behind the scenes tour is going live on YouTube today. So you can get that full behind the scenes tour on YouTube. And then if you have more questions, please do let us know. Hi from India. I love it. Nice work. And I love that you got to join us live. So many first time lives on here. I love it. How does the app on the website work? If you want, so again, check out the screen recording we're going to release today. It's a behind the scenes tour and I'm showing it to you on desktop. I'm showing it to you on my laptop. It works just like the mobile app. It's just a bigger screen, bigger view. So it works very similar. That behind the scenes tour is gonna go live on YouTube today and you can see exactly what it looks like on the website. So glad. Will there be any benefits to being a YouTube member now that the app is launched? Will it just be the extra Perform 20 workouts and 2 more Max 20 workouts? Great question, Nina. So by keeping your YouTube membership, the $5.99 membership, you will get access to the hundreds of workouts we have filmed over the last 3 years. So all the live workouts, all the live Q&As we've done with experts, you maintain access to that. Okay? You also get these extra monthly workout challenges like the bone density challenge we did this month. You also get that. And then like you said, you're going to get the members-only 7-day challenge, the Perform 20 Burnouts. You're going to get 2 additional Max 20 workouts. Um, you also get early access to workouts. So we'll be releasing an early access video every month. That you get early access to before it hits the YouTube channel. So you still get early access, you still get access to hundreds of videos no one else has. So there are still benefits. There's the community chat, we'll still be maintaining that. But if you want the live workouts that are going to happen every month, we're still going to go live once a month on YouTube. But if you want more live workouts or those live expert Q&As or more interaction with me, that's going to happen inside the app as well as the bonus Max 20 program, as well as an invitation to the NML games that's happening in the app. So I hope that helps clarify. I know it's a little bit sticky, this transition, but we're trying to do our best to be very clear with you guys about what exactly you get. Oh, I love that your kids think you're so strong, Sydney. Moving up to 20 pounds is a huge deal. Way to go. You follow the weekly workout, the weekly workout plans, but then add 15 to 20 minutes of NML step workouts. Is that overtraining? No, I would say that's not because I encourage you to do our daily strength workouts and then also get 10,000 steps a day. So I'm encouraging you to get 10,000, 8,000 steps a day, however you like to do that. I like to do it by walking. You could do it however you like to get your steps in. If you do our step workouts, that's great. Um, will you ever have another tiered option? Okay, great question, Isabel. We are working through this. We are a very small but mighty team trying to do our best. So just so you know, we don't have another tier planned right now. That said, in the future, we are thinking about selling standalone programs. So for example, you could just buy all the Max 20 workouts as a standalone separate program would be a tier potential. Um, it's something we're looking into for the future. We just don't have the capacity and bandwidth right now as a team to launch multiple tiers. So something that could happen in the future, but we don't have planned right now. "I don't handle caffeine very well, but the You Love an Arnold Palmer can do half a packet." Absolutely, you can. I always just do half a packet of Element personally because it's better for my flavor preference, but you can absolutely do half a packet. That would knock it down to 25 grams of caffeine in the new Arnold Palmer, in the new— It does taste like an Arnold Palmer. It does. It does. Yes, it does. "Love that you got a full body workout in. Way to go. Greetings." Okay, from Venezuela. I love that. Just found your friend is doing this at her house too. That's so fun, I love it. Hi from Canada, that's amazing. Okay, you guys are absolutely awesome. Any other questions happening here in the app? Thank you guys so much for joining us live. Like I said, if you're in the app, I'm gonna be live with you guys this Friday, launch party Q&A. Bring your questions, I'm excited to answer them. This Friday at 11 AM Central Standard Time, I will be live with you guys chatting inside the app. If you're following along on YouTube, we are going to be live on Tuesday the 19th. Live strength, power, abs next Tuesday. Strength, power, abs. Looking forward to it, guys. Have a great day. Uh, one more question. Still exploring the app. Are there workouts that are available if you don't have internet connection? Oh, you do need internet connection in the app. You do need internet connection in the app as well. Do need internet connection. All right, thank you guys. Have an awesome day.