LIVE 30-Minute Full Body Shred (Dumbbell Strength + HIIT)

We are live. Just give me a thumbs up. Make sure you can hear me. Sound is okay. Audio and visuals look okay. I always hold my breath on these live workouts, but I think we are doing good today. We're live. The sun is shining in Minnesota. It's Friday. We got a thumbs up from the team. This is all good news. Happy Friday, you guys. We are so pumped to be sweating with you live today. For today's workout, all you're gonna need is a set of dumbbells. Today is a live full body shred workout. I'll give some shout outs and say good morning. We got lots of people on good morning. Carmela, Catherine, Lisa, Marlene, Michelle, Brittany, Megan, Sydney, Katie. All the list goes on. Lily, Emily, Shelby, Diana, Alexandra. So many people joining today. Good morning from California, first live workout for Madison. Welcome, Madison. First live workout for Morgan. Welcome, Morgan. Oh, my goodness. So many amazing people joining you guys. I'm so excited. Hi. From Germany, Christine. Hi. From Florida, Jenna. Good morning. Good morning. You just got out of bed. You can do it. You can do it, right? All right, you guys, today we are coming at you with a live full body shred workout. That means we've got three circuits. All you're going to need are dumbbells. We have anywhere from 15 to 25 pounds for today's workout. And we are super pumped to announce that today's workout is brought to you in partnership with Element. The electrolytes, we love you guys. They are always in my water bottle during the workout. I take half a pack and put it into a larger 32 ounce water bottle and with water and I add my creatine to this as well. And that's what's in my water bottle for every single workout. We love that electrolyte or that these electrolytes. Easy way to include charged minerals like sodium, potassium and magnesium in your diet every single day. Love that there's no sugar added as well. Not only a great way to stay hydrated, but also way to boost your immune system if you're in the long winter months like us here in Minnesota. But fortunately, team at MML is heading to Arizona next week for our first ever retreat. And if you're coming, you can bet we have boxes of element packed to get you through the workouts and the hikes that are coming for us next week in Arizona. In the meantime, if you want to grab yourself a sample pack of Element, all you need to do if you're watching on YouTube is check out the description below. We've got a link for you it's going to get you a free sample pack with purchase. If you're watching us on Instagram, all you need to do is comment Element lmnt on this live workout. We will DM you a link to get a free sample pack of our favorite electrolytes. We went with watermelon this morning to match our outfits. Mixing it up. Normally, I'm like a citrus and a grapefruit girl, but I love watermelons. Rachel loves watermelon. Rachel wins today. Rachel wins today. All right, you guys, let's jump in. Full body shred. It looks like this. You got three full body circuits. We go arms, legs, core, cardio. Arms, legs, core, cardio. 40 seconds on, 20 seconds off. Do each circuit twice. We're going to get warmed up and then we're going to walk through our next three circuits. Are you ready? Ready. Let's go. Let's go. All right, just stand feet shoulder width, distance apart, flapping those wings, bringing it nice and warm. Rachel and I are nice and sore. We've been filming our new summer program for you guys. I can't believe we're already filming it. Here we go. Big reach up. Big inhale, exhale. Hands come behind the head. We go. Oh. One. Good morning. Hip hinge. Stand tall. One calf raise up to the toes. Roll back to the heels. Here we go. Push the hips back. Stand tall. Calf raise, lower hips back. Nice. Heels up. Warming up the posterior chain. Hitting hammies. Loose low back. And now you hit calves. Ankles right there. Nice. Warm it up. You'll have the option to leave the ground today and add some impact with some cardio and some jumping. If you want. If you want to keep it low impact, you can follow along with Rach. She'll be offering modifications for every exercise today. Nice work. You're gonna give me one more here. And then we're gonna go into a little standing. Cat, cow. So stand up. Pull the elbows together. Round through the spine. Pull the elbows apart. Open the chest. Do it again. Pull the elbows together. Round. Stand tall. Pull apart. Nice. Drop it into squats. Down, up. Here we go. We're gonna squat it out. Squat it out. Nice. Knees are tracking towards those outer three toes. Drive through the heels or drive through the middle of your foot, pushing the floor away from you to stand straight up. Nice. Give me four. Three, two. Everyone on team NML was trying to do this before. We're gonna give you a little mobility challenge just for fun, because it's ready. Take your hands to your shoulders. Can you drop into a low squat and now can you get your elbows to possibly touch the floor while your heels stay connected? Mobility challenge. If you can't do it yet, that's something fun to strive for. I want to know if anyone else can do this, because so far, Lindsay is the only one I know that can do for sure. You tested, no one else can do it. Okay, I need someone jack it up. If you can do that, let us know. If it's a new goal of yours for 20, 25, let us know. Jack it up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Here we go. You're gonna hit side center. The only reason I did it is because I can do it. I've been working on that, honestly. And then I busted out and I was like, hey, can anyone do this? No, you can't. I win. Just. That's my enneagram3 coming up. It's good to work on. Ankle mobility, hip mobility, all good stuff. All good stuff. Take a nice wide forward fold. Wide leg forward fold. Nice hands plan. Step back. Find a high plank position. Once you're in, high plank, right here. Shoulder tap, opposite hand, opposite shoulder. 8, 7, 6, 5, 4, 3, 2, 1, 2. Push ups. These are toes down, hook down, right foot, steps upside right hand. Big easy twist. Now drop the elbow. This is a great way to get there. Okay, so if you're trying to get to that here, can you get your elbow to the ground here? Right? That's the premise. One side, open it up over those hips. Set it down. Switch it out. Left foot upside left hand. We do this in every warm up almost. So if you're doing our workouts, you are like halfway there. Probably you should be almost that floor. Here we go. Big open. Nice work. Set it down and step back. This time, pull your knees towards your chest for 8, 7, 6, 5, 4, 3, 2, 1. All the way down. Little tabletop action. Hand behind the head. Little thoracic spine rotation. Drop the elbow and open. Think about rotating through your upper and mid back. Right here. Gaze is going to follow the elbow. Gaze follows the elbow. Nice. One more big rotation. Nice. From here, tuck your toes. Hover. Bear crawl. Hold knees. Hover off the mat. Shoulders flare up for three, two. Switch it out. Elbow behind the head. Drop and open. Nice. Rotating through that upper and back is falling finger or following elbow. Two more. Last one, last one. Right here. Nice. Step all the way back. Scroll burpees. Step and step the right with the left foot down. Step back. Switch your lead foot. Left, right. Nice. Switch it out. Here we go. Last one, last one. When you get to the top, run it out with some high knees, high knees, high knees. 8, 7, 6. You got it. 5, 4, 3, 2. Lateral push. Push side to side, side to side. Go. 8, 7, 6, 5, 4, 3, 2, 1. Step back. Lunges. Step back. Lunge. Step back. Lunge. We'll finish here. Nice. Go. 4. Isometric hold. 3, 2. Right foot forward, left foot back. Hold here. Arms sweep up and back up and back. Isometric hold through the legs. Nice. Hold the arms up. Reach, reach, reach. Four, Three, two. Switch it out. Left foot forward, right foot back. Find that lunge. Hold. Reach the arms. Here we go. Swing them up. Back up. One more, one more. This time, push side to side. Balance, balance. Challenge to side. Rotate through that midline. Four, three, two, one. She's warm. You're warm. You guys ready to do this? Good morning from Peru. We love it. Gabriella joining us since 2020. That's amazing. Five years strong. Nowhere touching the ground says Caitlin. Hey, you could get there. Ashley can do it. Kathryn can do it, Allie can do it. All right, we have. We have some other people that can do it. Nice work, you guys. I love it. Okay, we love a good challenge around here. We're jumping in circuit one, squats and shoulders. We start on the arms. So it goes arms, then it goes legs, then it goes core, and then it goes cardio. We're going to start with lateral shoulder raises. We're just knocking shoulders out right away, right? Alternating or double them up if you got lighter weights. Lateral raises for 40 seconds. From there, we're gonna go into squats. You ready, Rach? Let's go. Shoulders are down and back. Soft bend in the knees. I'm going to alternate. You can double them up if you want to. We go in three, two. Let's go. So shoulder raise, soft bend in that elbow, lifting right up to shoulder height. Not straight out to the side, almost a little bit more at a 45 degree. I like to think about leading with my pinky. Lead with the pinky, lower with control. Lead with the pinky, more with control. If you want a challenge, you can double up the arms and go both at the same time. Or if you got lighter weights, that's a really good option to challenge yourself. Nice work. One at a time, we're gonna knock out shoulders and squats in circuit one. You do each circuit twice. You got 10 more seconds here. 10 more seconds. Then we're gonna load up some heavier weights, if you can. As we go into squats in 3, 2, and 1. Nice work. See if we can load up some heavier weights here. Get a racket on the right. My timer, I think, is off. I'm gonna rack it on the right. I'm gonna put the left one between my legs. Uneven squat thrusters. So squat, just push on the right, squat and drive on the right. So I'm using my legs to get that weight overhead just on the right side. We go in three, two. Let's go. Squat and drive. Squat and drive. Just on the right. Squat and drive. Nice work. Uneven rack here for the weights. It's gonna fire up that core. Is this a new move? Alert. Is this new? I know. I don't know. Maybe not. But it feels new to me. I mean, we've done a lot of squat thrusters in our day. Just that uneven load, slight variation. Great way to mix it up. Holy bananas. A shoulder. Yep. Shoulders on fire. 10 more seconds. Let's go. Finish. 5, 4, 3, 2, recover. I didn't run this through with you, Rachel, but we didn't practice. But I'm gonna get off to the ground. I'm gonna do a plank with head, shoulders, knees, and toes. Rachel's gonna go head, head, shoulder, shoulder, knee, knee, toe, toe. You got it. Or just goblet marches. Whatever feels goblet marches if you're a V. Head, head, shoulder, shoulder, knee, knee, toe, toe. Yeah. Where's all my five year old at? Head, shoulders, knees and toes, Knees and toes. Ready? Three, two. Let's go. Head, head, shoulder, shoulder, knee, knee, toe, toe. Head, head, shoulder, shoulder, knee, knee, toe, toe. Even your kids can be good inspiration for workouts. Right? Knee, knee, toe, toe. Great way to get them to join you right here. This move has shoulders, knees. I can't go as fast as the song. Toe, toe. Try to keep those hips nice and square. 10 more seconds. Yes. You can transition to cardio in 5, 4, 3, 2. Recover. Nice work. Best way to get off the ground. Burpees, baby. I'm painting. One way to use as a marker. I'm doing a burpee, not a little hop over. One burpee, one lateral. Hop over. Rachel's just going to go. Run it over. Run it over, run it over, run it over. We go in three, two. Let's go. Burpees. Burpee. This is your 40 seconds of cardio. Nice work, team. Yes. There it is. Come on. You can go chest to four. You can go walking burpees. You get to pick your level. You get a pick today. Come on, one rep at a time. You're already there. Final Time. Let's go. Finish strong. What would it look like? Five head. Four, three, two. You're out. There we go. Burpees in circuit one. Knock it out. Right, how are we doing? Whoo. Need to hear the new move alert from Rachel on the thruster. All right, back to the top. All right, Ty, so we're gonna do front raises. New front raises. All right, Back to shoulders. Front raises. 40 seconds. Hit three, two. Let's go again. You can alternate or you can double them up. Same thing. Stop bending that elbow joint right up to shoulder height. Really important here that you lower with control. Don't let that weight fall back towards the body. Palms are facing in towards your thighs. Come on. You feel that core naturally fire up anytime you take that weight straight out in front of you. Longer the lever, more the core has to engage. Straight arm, core engage. 10 seconds. Let's go. Shoulders and core. You're here for five, four, three, two, and recover. Single sided squat thrusters. See if you can load it heavy. Load it on the right or left. Dumbbell on the right is between the legs. Squat driving just on the left. Using the power from your legs to get that weight up overhead on the left. You ready, Rach? Let's go. Rack it. Three, two. Let's go. Squat, drive. Squat, drive. Nice work, team. Inhale, down, exhale, drive. Inhale down, exhale, drive. Arms, legs, Core is next. Standing option with Rachel Plank. Head, shoulders, knees and toe with me. Good news is you only got new burpees one time in this workout and you're knocking it out in the first circuit. 10 more seconds here. Drive. Yes, team. 5, 4, 3, 2. Recover. Nice work with me. Head, shoulders, knees and toes on the plank. Here's Rachel marching it out. You're on in three, two. Let's go. Head, head, shoulder, shoulder, knee, knee, toe, toe. The fun part about live workouts, so we mix it up a little bit. We had some fun moves. If you don't see a lot of our normal workouts, it's called Friday Fun day. Woo. Everything's more fun on Friday. It should be working out, should be fun, right? Like we should be having fun together right here. It's your playground, right? So it's the adult playground. Chance to challenge your body, challenge your mind. Just keep moving. Three, two, recover. Burpee, lateral hop or lateral runs. You decide your workout. Last time you get burpees today, it's right here. Hit. 3, 2. Let's go. Come on. Right here. This is your cardio. This is your power push. 40 seconds. Yes. You can water break is on the other side. Push yourself today. Always aiming to get 1% better every single day. Let's go. Bring it home. Bring it home. Final 10. Come on. Finish strong right there. 5, 4, 3, 2, 1. Nice job. It's one way to start a workout. Circuit one. Michelle says 19 weeks pregnant. You're amazing. So grateful for Rachel's modifications. Ready to go, Michelle? Oofta. I hear that, Rachel. Yeah, that whole circuit felt like a cardio push, huh? Right. Back to strength circuit 2. Back triceps, lateral lunges. All right, that move we haven't done in a while that I'm aware of. Wide bent over row, straight arm pullback targeting our upper back. Then lats and triceps. Hinge, palms face me. Pull wide. Palms facing straight arm, pull back, pull wide. Switch the palms. Straight arm, pull back. Okay, one wide pull, one straight arm pullback. Might have to go lighter. That straight arm pullback is a challenging move. Best way to target our lats and triceps with dumbbells together. Here we go. Hinge. Pull it. Three, two. Let's go. Palms face in, wide pole. Palms face in, straight back. Palms face my thighs, wide pull. Palms face each other. Straight arm, pull. Palms face, thighs wide pull. Palms face in, straight arm, pull back. There it is. Pull wide for the upper back. Pull straight for the lats and tries. Pull wide. Lower control. Straight arms. Lower with control. Don't just flail those straight arms straight up and down. Pull lower with control. You're gonna feel the tricep really fire up here in that straight arm pullback. Come on. You're here for 5, 4, 3, 2. And recover. Nice work. Can you load up the weights a little bit heavier? Lateral lunge. We'll go to our right. Okay, I'm gonna frame the weights around my right foot. Drive off that bent knee. Lateral lunge weight spraying the foot. Three, two. Let's go. You only do each side once. Okay, we're going to the right. First step, lateral bend into that knee. Nice. Drive into it and then drive out of it. Okay. How far can you bend into it? Ribcage to thigh, drop, drive out. Drop into those hips. Drive out. Rib cage to thigh. Power up. Weights are framing the foot. You can always drop to 1, heavy weight or 2 and frame the foot. You only got to do each side once. Come on. Adding that lateral movement to our routine. Ten more seconds here. Training in all planes, because that's what real life is. 5, 4, 3, 2, and you're out. Nice work. Core, core. We're gonna stay Standing weight is optional. Hitting the obliques. Windmill right toes. Face away from the body. Left arm overhead. Right arm slides down the right inner thigh. Three, two. Let's go. Dumbbells optional. Rachel's got a towel. Great marker. Weight or towel, stay stacked on top of this left shoulder. As I hinge, break at the hips. Nice. Using my right hand to guide down my right thigh, down to my right ankle. Cinching up through my left obliques. Cinch up through those left obliques. Standing core, right here. Nice work. Again. You're only going to do each side once. Make it count. 10 more seconds here. Break at the hips. Drive out of it. 5, 4, 3, 2. And recover cardio. Rachel. Rachel's favorite move. Towel slam for 40 seconds. Here's Rachel. Slam it. Pick it up. Here's me. Slam it. Jacket. Slam it. Jack it. Slam it. Jack it. We go in three, two. Let's go. Slam it. Jack. Slam. Jack. Wide, narrow. Come on. You choose your intensity today. Right here. Pull down on those lats. Slam that towel right to the ground. We always say this. Throw down that negativity. Anything that's stressing you out today. Pick up some joy, pick up some sunshine. Here we go. Pick up that energy. Come on. Come on. You gotta pick it up for 10 more seconds. 10, 9. Let's go. Finish. 5, 4, 3, 2, 1. Nice work. That's circuit two. That's circuit two. How we feeling? Hands on knees. Whoo. Right. Putting the yay and fry. Yay. I love that, Jessica. So good. But hands on knees. I feel it. First live workout. So glad you're joining us. All right, guys, back to the top. Wide pull. Straight arm pull. Back, back and triceps. Back and triceps. 40 seconds. Hinge and pull in three, two. Let's go. Hinge, pull wide. Palms face in. Straight arm pullback. Nice flat back. Think of a 2x4 from your head to your tailbone. Pull wide. Squeeze the shoulder blades together. Pull the shoulder blades back and down. Pull wide together. Back and down. Straight arm pullback. Think about hitting your mid upper back. Now think about hitting your lats and triceps. Come on. Put your mind to the muscles that are working. Make that mind muscle connection right here. One rep at a time. Might be using lighter weights. That doesn't mean you're not moving with intention. For 5, 4, 3, 2. And recover. Lateral lunge. Lateral lunge just to your left. Two weights if you can. Or one. Stepping to the left, framing the foot, driving off that bent knee. Power. Back up. Lateral lunge in three, Two. Let's go. Lateral lunge. Drive out of it. Lateral lunge. Drive out of it. Nice work, team. Rib pinch to thigh. Drive off that bent knee. Come on, come on. Big, strong outer glutes here. That's that mind muscle connection. Putting my mind into my outer glutes. Driving off that strong bent knee. Drive up out of it. Nice work. Yes. Rachel, rushing it. Come on, come on. You're here for 10 more seconds. 10 more seconds. Let's go. Finish strong, then. We got windmills in five, four, three. You've got one more, two and one. Nice work. Dropping the weight. This time. The weight is in the right hand. Left toes face out away from you. Left hand slides down the left inner thigh. Right hand stay stacked on top of that right shoulder. Load it. You're there. Three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall. Here we go. Breaking at the hips. Eyes on the weight or the towel? Eyes on the weight of the towel. Shoulder right underneath that dumbbell. Come on. Singing up through those right obliques this time. Cinching up through those right obliques. Nice work. Working on range of motion here. Working on adding a weight. Working on core strength right here. Really total body strength. Shoulders turned on, obliques are turned on. Hips and glutes are turned on for 5, 4, 3, 2. And recover. Grab your towels. Towel slams or towel jacks? Towel slams or Jacks for 40 seconds. Finish. Circuit two, nice and strong. You're down to the mat for circuit three, except for your first move. All right, ready, guys? Three, two. Let's go. Jacket. Slap it. Come on. You got 40 seconds to raise your heart rate. You got 40 seconds to push your pace. What does that intensity level look like for you today? Throw down anything that's stressing you out. Pick up that energy, pick up that joy. Let's go. 20 down, 20 to go. Come on, push it. Right here. Yes. Team finish. What would it look like If I said 10, 9, 8. You got this? 7, 6, 5, 4, 3, 2. Recover. The reason my watch is set to hit for this one. Holy bananas. Got four bananas from Gabrielle. See, my kids are cracking up with the towel throws. They're so fun. Aren't they fun? A slam ball. Yeah. Well, how do I break through my forces? My husband's on interviews upstairs. He's, like, trying to explain to people why his wife is downstairs screaming. Don't worry about it. All right, Circuit three, We're gonna mix up. We're gonna. Legs, then arms. Abs, cardio. Legs, arms, abs, cardio. Ready, Rage. Let's go. Stagger. Deadlift. Staggered squat. Load it. Heavy right leg forward. Left toes popped. Okay, break at the hips. Drop the hips. One deadlift, one squat. 80 of work is in that front right leg. Crush some oranges in your armpits. Okay? You go in three, two. Let's go. Break at the hips. Stand tall. Drop the hips. Stand tall. Driving through that front right foot to stand you up. Think about pushing the floor away from you both times you stand up. Push the floor away. Here we go. Push the floor away. There it is. Nice strong front right leg. Don't let that knee collapse in. Right. This tiny stagger stance, this shift in the way we're standing transfers majority of the work into one leg. If you got lighter weights, a great way to challenge yourself is to go to a standard stance where we do squats. Put all the work in one leg. Come on. 5, 4, 3, 2. And recover. Nice. We're gonna hit the ground. Chest press. Dumbbell chest press. Here we go. For 40 seconds. Loaded. Heavy. I think the consensus is that chest press is like most of your guys favorite upper body exercise. Chest press. In three, two. Let's go. Push up. Lower with control. Exhale up. Lower with control. Good. Dumbbell chest press. You can do this on a bench or stability ball to get a little bit greater range of motion. And stretch at the bottom. Inhale down. Exhale, push. Nice and heavy. Here your chest is your second largest muscle in your upper body. You only do it twice. Arms are going straight out to the side like a T. They're falling down like a capital A, capital letter A. Elbows fall slightly down towards the hips or the ribs. Come on. You got it. You're in the final. 5, 4, 3, 2. And recover. What do we got for core? You are doing one, reverse crunch, two seated twist. One, reverse crunch, two, seated twist. Rachel's just gonna do a push out. Twist, twist. I'm gonna roll all the way back. Roll up, twist, twist. Stay seated. Press out or roll all the way back. You're there. Love me some sunshine on my face today. In three, two. Let's go. Feels so good. Roll up, twist, twist. Press on your kick out. All the way up. Twist, twist. Nice and intentional on those twists. I want dumbbell all the way to the outside of the hip. Come on. All the way up. Twist, twist. Nice. All the way up, all the way up. Twist, twist, Big reach. Extend those dumbbells and arms and legs away from each other. Here we go. Working total core and obliques for 10 more seconds. Then you're standing for cardio in 5, 4, 3, 2. And recover. Nice work. You're up for cardio. Up for cardio. All right. Rachel didn't go over any of this with you. Here we go. You can sell the new move when we get there. Fun, new cardio move. Lateral push. Giant surprise. I'm gonna go lateral push. Surfer, surfer. Lateral, push, Surfer, surfer. Rachel's gonna go lateral push, Squat, squat. Lateral push, Squat, squat. Fun right here with me to surfer. Hit the side I push to. If I push left, left foot forward. If I push right, right foot forward. Ready to dance? Let's dance, let's boogie. Ready to dance like we said. Friday, funsies. Friday, Funsies. Friday, funsies. Lateral push to surfer head. Push left in 3, 2. Let's go. Push left. Hit it. Hit it. Push right. Hit it. Hit it. Push left. Hit it. Hit it. Push right. Hit it. Hit it. Push left. Hoop pup. Push right. Look at Rachel's coordination. She. I was thinking, amazing. She can somehow own always match me. It's amazing, you guys. Push it, hit it. Hit it. Come on. Doesn't feel like cardio because your mind is just so busy. It's just fun, right? Friday, fun to move for. 5, 4, 3, 2. You're out. Hey. Going. Still raised my heart rate. How we doing? One more time, one more time. I'm just breathing heavy. All right, guys, last time through circuit three. Little bit of bonus core on the ground. Starting staggered deadlifts. Tiger squat. Left foot forward, right toes pop. This time, working that left leg. One deadlift, one stagger squat in three, two. Let's go. Hinge, hinge, hinge. Stand tall, drop into that squat. 80% of the work is in that left front leg, right? So I'm thinking break at the hips. Chest parallel to floor. Stand tall. Chest stays stacked over hips. Hammies and glutes, glutes and quads. Hello. Left leg. Put it to work right here. Yes, team, go heavy. Big, strong legs. That's what you got. Use them. 10 more seconds here, then you're on your back side for chest press. That's where we go. In 5, 4, 3, 2. And recover. Take it to your backside. Dumbbell chest press. Dumbbell chest press and core. Here we go. On your back, on a ball, on a bench. Dumbbell chest press. Racket. You're up in three, two. Let's go. Exhale, push. Inhale. Lower. Control. Palms are facing out away from me. Elbows are dropping down to that 45. Inhale, lower. Exhale, Push. Nice work. You said a cue about like pushing a semi Truck one time. Yes. And that changed the game for me, changed the way I thought about this movement. Right. It's so true. It's easier to show understanding, which I'll show you guys. But think about the leverage. You're going to push a car that's stuck in the snow. Your elbows are not at a fourth out. Totally at a tee. You have no leverage there. You're here for 5, 4, 3, 2, and 1. Especially because shoulder pain is such a common pain point protecting your shoulder joint. Going less to here, more to here. All right, grab one weight if you want it. Press up. Two seated twist or full roll back? Two seated twist. You're there in three, two. Let's go. Full roller. Roll up, Twist, twist. Nice work. Full roll, back, roll up. Twist, twist. Awesome job, guys. One rep at a time. This is your core training. Choose how you want to do it. Nice work, team. Twist, twist. You got this. One rep at a time. Stronger together here. Friday workouts are always so fun. We love coming live with you guys. Great way to end the week. And guess what? You're gonna start the week with us next week. We're going live again on Monday, believe it it or not. Final five. Four, three, two. Recover, no weight. You're up for a fun dance that we're gonna call it today. Lateral push. 2. Surfer hits lateral push. 2 squats. The most dancy we really get in the workout. Yeah. All right, push left, push left in 3, 2. Let's go. Push it, hit it, hit it. The way I push is the leg that hits front. Push left, hit left, hit left, push right, hit right, hit right. Adding those arms overhead, it's gonna raise that heart rate. So we're trying to do on the floor here, okay? Little cardiovascular endurance. Push right here. Come on. You got this last time. We do cardio right here. Ten more seconds. Yes. You can finish strong. Five, four, three, two, one. High fives. What do we got? Four bananas. Five bananas. How you feeling today? First live workout for Christy. Welcome. So glad you're here. Always a different level of motivation during the lives. I totally agree. Ashley. Totally agree. Diana loves the new moves. All right, I see five bananas on the screen. I see five from. From Erica. Thank you. Another five from Camellia, Another five from Jennifer. Fighters, way to go. What do you think? Right? I was waiting for this. I was like, she's stalling. Somebody's coming. Well, we're doing a core challenge with our YouTube membership community. So if you're a member of our community, you hit that join button, you can join our YouTube membership community. And you get more live workouts just like this one. Live Q&As with experts. We're bringing in a pelvic floor physical therapist for March. All right, but the ab challenge, we're going to do a little bit. We don't have time for the full ab challenge today. You know what it is? If you're a member, you can always check it out. But if you're with me. All right, we're gonna do a little bit of the ab challenge. You got three moves. You got three moves. All right, dumbbells, sit up and chop. So I'm gonna take one weight. It's gonna go overhead. I'm gonna sit up, chop right, chop left. Rachel's gonna do a right there. You got it. She's chopping, too. Rachel's chopping, too. 1. Sit up and shop. Okay, you're here for 40 seconds. You got three moves, three more minutes of core. Three more minutes of core. We go in three, two. Let's go. Roll back, roll up, chop. Roll back, roll up, chop. So roll back slow. Add the power on the upper. Chop, slow, rollback power. Chop, slow, rollback, power up. Dumbbell to hip. Slow. Roll back, dumbbell. The hip. I want that dumbbell all the way outside that hip. 1. Roll back, roll up, and chop. Come on. You got three moves. Three moves. The core. Three more minutes of core. Yes, you can. Yes, you can. Right here. 10 more seconds. 10 more seconds. Stick with me. Nice work. You're here for 5, 4, 3, 2, and recover. You can take that weight in front of you. It's just a marker. If you want it, you don't have to use it. All right, you're gonna go inside. Inside. Rachel's gonna go one leg at a time. Going two legs. Fingertips are facing my butt. A little bit of gentle support. You're there in three, two. Let's go inside. Inside. Side to side of that dumbbell right here. A little bit of gentle support in the fingertips. See if you can take the weight out of your hands. Put the work into the low abs. Hip flexors are going to fire up. That's normal. If they. You really feel this in your hip flexors. Pull your knees wide. Okay? Like a frog. It's gonna take a little bit out of the hip flexors. If you pull the knees wide like a frog, versus keeping the knees together. 10 more seconds. 10 more seconds. Yes, you can. We're finishing on our back side in 4, 3, 2. And recover. Nice work. Finishing on your back side. Okay, glute bridge. March, single leg, hold, Glute bridge. March, single leg, hold option. Take the dumbbell overhead. You're just gonna hold it here. Okay? Lift your hips. You're gonna march, two, three, hold two, three. Here we go. March, two, three. Hold single leg, hold two, three. Switch. March, two, three, hold two million three. On the hold. If you want to add a pullover, you can right here. Hold lower, lift. And march, two, three. Hold lower left. March. March, two, three. Hold lower, lift. One more time. One, two, three, hold, lower, lift. And you're out. Nice work, guys. That is your Friday fun workout. High fives to you at home. I hope you absolutely loved it. If you want more of a core challenge, add on. Make sure you check out our YouTube membership community. You can hit that join button. Become part of our community where you get more lives. Just like this one. We have a lot of fun. If you can't tell around here, we're going to stretch it out right where we started. Flop those wings. Nice work. Thanks for showing up on a Friday to sweat with us. Big reach up. Exhale, baby. Back bend. Hands to the head. Cat, cow. Elbows together. Pull the chest apart. Do it again. Elbows together. Pull the chest apart. Always feels good to be on the other side, doesn't it? Elbows together, chest apart. Nice. From here, reach tall. Hinge at the hips. Left leg or left hand. Plant right arm overhead. Roll up the wrist. Soft bend in the left leg. Nice. Switch it out. Right arm down. Left arm overhead. Roll it out. Great. Nice work. From here, can you take your hands to the back of your heels? Pull your chest towards your thighs. Nice hamstring stretch. All right, one more time. Ready? Hands to the shoulders. Now drop the hips. Maybe you're a little bit more mobile now. Can you get your elbows to that ground? There they go. Come on. Open those hips. Keep those heels connected. Nice. From here, you can go all the way back to your booty. All the way back to your booty. 90 90. Love a good 90 90. Both knees are pressing into the mat. Chest cuts the shin in half. Nice work. Feel that stretch in the outer glutes. Way to go, team. Thanks for showing up and working hard. That was my cardio push for the week. Chest goes over the middle of that shin. Nice work. So proud of you guys. Always fun to stretch and sweat with you on a Friday. And good news is we'll be back for another live workout. One more time. I'll just go hip rotation on Monday. You can join us again. We got full body superset circuits coming at you. Legs come to a 90 degree bend. Fingertips are going to face your butt. Reverse tabletop lift and open the chest, open the shoulders, stretch it out here. Neck hangs heavy. Great stretch if you're going to sit in front of the computer for the rest of the day. Happy Friday. Happy weekend team. Thank you as always for showing up and sweating with us. Thank you to our sponsor Element for this workout letting us come live with you guys for free today as well as giving you a free sample pack with purchase. You can check that out in the description below or if you're following on Instagram, go ahead and comment on this live element. Lmnt. We'll DM you a link to get your free sample pack of our favorite electrolytes. Keep us hydrated, keep us healthy. Thanks for showing up and sweating you guys. Announcements. We are currently wrapping up a two week challenge next week. OK. We are heading into a new 411 challenge. Four strength workouts, one bar pilates workout, one cardio workout. That is what's coming for you next week. If you're on our email list, you can expect that to land in your inbox Sunday with the full details. If you're not, make sure you jump on our email list. Ok. We do have another live workout for you to kick off the week on Monday. If you want to join us, we're going to do a lunchtime live live workout Monday at noon Central standard time, Monday the 24th. This upcoming Monday you can join us live again. And we have to have a special birthday shout out to Jill who turned 40 this week. Happy birthday Jill. Happy 40th. Thanks for sweating with us. We have another birthday shout out to meredith who turned 47 yesterday. Happy birthday Meredith. Happy birthday Jill. Thank you guys for being so much a part of our community community and for sweating with us. We're so grateful to have you guys here. Have a wonderful rest of your day and weekend Instagram. Thanks for being here. Thanks for being here on YouTube, you guys. So glad you love the workout. Way to go. Michelle. Sheila. Awesome. Yeah, you called it. Shred. I say absolutely. Thank you. Great workout. Thank you so much. Amanda. Nice work you guys. Perfect Friday workout right first live. Thanks for joining us Carrie. Awesome job. 24 weeks, perfect pregnant. Way to go. Your name just fell off the screen. Way to go. Allison. Six months postpartum. Ok, postpartum, come back. Way to go Aubrey. That is a humbling journey. I hope you're proud of yourself for showing up today. Oh my goodness, so many people joined today. Thanks for being here you guys. Thank you so much for Sweating with us. So fun to chat with you guys. So fun to be here. Happy Friday. Have a great rest of your weekend. Thanks for joining on Instagram. Thanks so much for joining us, you guys. See you Monday. All right. Oh, and we'll have to give a birthday shout out on Monday to your daughter Brilly. Is that how you say it? 11th birthday. It's her 11th birthday on Monday. Fun. Awesome job. Way to reach for those 30s. Nina. That's amazing. You're so welcome. So glad you were able to join us. Happy birthday. Nice work you guys. Please tell me why you use half a packet of element and not a full. I just prefer it flavor wise. So if you've never tried element before, there is no sugar in it, it's zero sugar. So it uses salt to give you your sodium, potassium and so because of that it tastes a little bit salty. So I use half a packet and 32 ounces of water because I prefer that for the flavor. You can absolutely use a full packet. I just like to use half a packet and then it spreads it out throughout the day for me. So I do half during my workout and then I'll do another half in the afternoon when I need just like a little flavor in my water around that 2, 3 o' clock mark just for funsies. So you can absolutely use a full packet. I just prefer half a packet for flavor wise and I like to tell people that because some people can say when they get it it tastes a little salty. So that's how I prefer to drink it. But you can absolutely use a full packet if you would like. Awesome. So thankful for you guys joining us. Have an awesome rest of your weekend and we will see you guys live again on Monday.