Live 30-Minute Full Body Strength with HIIT Finisher

Good morning, YouTube. It says live. I'm hoping you guys can see and hear me. I am going to get us queued up on Instagram. We've got a super fun full body workout for you guys today with a HIIT and abs finisher. Oh, is this on? Where's that coming from? There's like this weird— my computer should be— wait, yeah, it's coming through the— my computer? It's on here. So who's streaming to here? Technical difficulties are always so funny, you guys. Okay, we figured it out. Someone was on our website, there was an ad playing in the background. Go figure. Okay, everyone can see and hear me. Funsy Friday, you guys get the real behind the scenes. I'm gonna cue us up. We just have to— can you turn her computer off? Can you turn the volume off? Yeah, but you just have to mute it. You just have to mute it. Because it's streaming through your computer to my— to the livestream. There you go. Yep. Okay. Or just completely— can you just turn this volume off on your computer? Okay. Okay. You guys get the real behind the scenes. Welcome to the behind the scenes. Okay, now I'm going to cue us up. We got a live workout coming at you guys. We're going live on Instagram and we've got you guys live on YouTube. And like I said, we've got a super fun full body workout today. Hello Instagram! It's gonna be a fun full body workout, so grab your dumbbells. All you're gonna need are dumbbells. I'm Lindsey of Nourish With Love and I'm joined by the amazing Caroline. She'll be offering modifications throughout today's workout. It is mostly strength on the front end, a little bit of HIIT and abs on the back end. I gotta give some shout outs because I know we got some people joining us. I saw a first live workout come in from Germany. Hello, Jay, how are you? So excited to have you here. We got Northern Utah with us, Michelle. We've got some people in Minneapolis, which I love to see. Hello, hello. Another person from Germany. Hi, Kristen, love the Germany. Nice, here from CT. Oh, where's, is that Connecticut? Where's CT? CT, Connecticut, yeah. Gonna test my states here. I love this. From Mexico, welcome Adriana. So ready for the workout, excited to be here. Yes, yes, yes. Oh, Florida, jealous of you. Oh, we got the West Indies. I always love seeing where you guys are from. We got Ohio, we got New York, we got Canada, we got Pennsylvania, we got another Canada, we got Holland, San Diego, California. I just came back from California. Another Canada, Toronto. Wow, Canada might win this one, but we got a first live workout for Anna. Welcome, coming in at 33 weeks pregnant. Yes, you can absolutely follow along with Caroline. She's going to modify. First live workout for Kira. We got Florida Keys with us. We've got Michigan. We've got Iris from Israel. Woo! Crushing it. Alabama, Miami, 20 weeks pregnant, Ashley. You guys are so stinking awesome. Thanks for showing up today. We're gonna make the most of your time. We've got a 30-minute full body sweat. It's gonna be a lot of fun. Grab your weights, all strength on the front end, and then we're gonna go into a cardio and HIIT finisher on the back end. Before we jump in, I gotta give a special shout out to our brand partner who allows us to bring this workout to you guys for free this month, and it is NOW. If you've been following along with Nourishment Love for any amount of time, you know that Now is one of my very first brand partners. I've been taking their supplements for years. I take their multivitamin, vitamin D every day. I've been taking it for years. And about 2.5 years now, 2.5, 3 years ago, I started taking their creatine. And I know creatine is having a moment right now. I was a little bit ahead of the bandwagon. I started it like 2.5, 3 years ago, and I'm so glad I did. If you're interested in trying creatine, I'm gonna link for you the exact creatine I take. I take 5 grams of the NOW Creatine Monohydrate. And don't let the big tub scare you. I buy it in bulk. There are smaller options if you just wanna try it. I buy it in bulk. But I'm gonna link all my favorite NOW products, my supplements that I take on a daily basis, and my creatine in the description below. So you can access all of my favorite products as well as get a discount code if you wanna buy anything from NOW. So you can access that on YouTube in the description below. If you're following along on Instagram, all you have to do is comment NOW, N-O-W, on this live feed, and I'm gonna DM it to you. Oh my goodness, I almost just took out the camera. I tried to slide my creatine off set, so cool. That didn't work. Okay, there we go, we're back. Oh, all right, Tuesday workout, let's get into this. Let's do this thing. We're gonna get started with the warmup and then we're gonna jump into the workout. Like I said, all you're gonna need today are dumbbells, so go ahead and just flap those wings. I have anywhere from 25 to 20 pounds with me on set. We're gonna go all legs and then we're gonna go all arms and then we're gonna do a quick little burnout between sets. It's a tri-set today. Big sweeps to the back, warm up those shoulders. You're gonna do 3 sets of everything. 40 seconds on, 20 seconds off. Switch directions. Swim it out to the front, swim it out to the front. We're gonna give you a functional warm-up showing you the moves you're gonna see today. We're gonna start today's workout with a staggered deadlift into a staggered squat. So let's start there. Right foot forward, left toe popped behind you, hands behind your head. Hip hinge, stand tall, drop into a staggered squat, stand tall. So push the hips back, trunk low behind you, stand tall. Drop into a squat, stand tall. So hips go straight back, stretch the hammies, then hips drop down. As you drop down, you can think about dropping your tailbone between your heels on that squat. So hips back, lengthen, stand tall, hips down. Can you get a little bit deeper in each squat? You got 2 more here. Lengthen, stand, and squat. One more time. Lengthen, stand, and squat. Now take a giant step out to the left. We're gonna go left lateral lunge, lateral lunge. I'll move over so you can come on here, Caroline. Hit left. You can give the knee drive or not. A little sidestep, warming up that outer glute. You're going to hear— let's see, lateral lunges. That's going to be your second lower body move. Huh, lateral lunge. Huh, 2 more. Down. Huh, after this one you're going to give me high knees. Bring it in, give me some high knees. High knees, high knees, high knees. Get them up, warm up those hip flexors. 8, 7, 6, 5, 4, 3, 2, 1. Stay or deadlift, other side. Left leg forward. Right toes popped, hands here, hips back, stand tall, hips down, stand up. This staggered stance is meant to be 80% of the work in this front leg, 20% in the kickstand foot. So think heavy front foot, light back foot, heavy front foot, light back foot. You got 2 more here, then we'll go lateral lunge to your right. Hinge, stand, drop. Stand. One more. Hinge. Stand. Drop. Lateral lunge to the right. Here we go. Hit right. Option tap or drive. Hit right. Option tap or drive. Nice work. Hit and drive. There it is. Hit and drive. Nice work. Awesome job. Nice work. You have 2 more here. Last one. You're going right into butt kicks. Butt kicks this time. Heels to the glutes. Open up the quads. Open up the quads. Heels to the glutes for 8, 7, 6, you got it, 5, 4, 3, 2, 1. Give me a big inhale, reach up. Exhale, forward fold. Hands hit the mat, step back, high plank. You can always take plank from your knees or your toes. Shoulders stacked over wrists, core is tight. Take a nice wide base with your feet. Shoulder tap, opposite hand, opposite shoulder. 8, 7, 6, you got it, 5, 4, hips are square and stable, 2 1, 2 push-ups, knees or toes. Take it down, up, down, up. Step right foot outside, right hand, big easy twist. World's greatest stretch. You want to add some shoulder sweeps to the back? That feels good. Now drop that elbow. Can you drop it down towards the mat? Open up your hips. Set it down, switch it out. Left foot outside, left hand. You open, reach, gaze follows. Option, add those shoulder sweeps. Nice work. Can you drop that elbow? Open the hips, open the hips. Do it again, do it again. On the right, right foot outside, right hand open, reach. Nice, drop that elbow, open the hips. Hips are tight today. Here we go, other side, on the left. Nice work, drop that elbow. Step back, plank, push back, down dog. Pedal the heels, knee bend, knee bend, knees hover, push high, knees hover, push high. 2 more, knees hover, push high. Last one, knees hit the mat. Tabletop, cat-cow, drop the belly, lift the chin. You can wag your tail if it feels good. Reverse it, roll that spine up towards the ceiling. Caroline's gonna stay here, bird dog. If you're available, you're going prone, belly down. Give me a prone back fly, arms at 90 degrees. Lift, hold, squeeze the shoulder blades together. Nice, lift, hold, squeeze. Nice work, and squeeze, activating the spine. Nice work, 2 more here, 2 more here. Lift, hold, last one here, last one. Lift, hold. Nice work, push yourself back up to that high plank position. Walking burpee. Right foot, left foot, stand up, take it down, step back, switch that lead foot. Nice work, 2 more, 1 more each way. We're all going to meet at the top. You're going to give me jumping jacks after this one. Last one right here. Option jacket, jacket, jacks or taps for 8, 7, 6, you got it, 5, 4, 3, 2, 1. Little pogo bounce if you want to add some impact. Little jumps today, little jumps. The higher you get The more advanced, there's more impact to that. You know, it's good for our joints, our bones, resilient bones right here. Nice. Last 4, 3, 2, recover. You warm? Yeah, I'm warm. Grab a quick sip of water if you need it, guys. Jumping into your strength circuit, grab your weights. Love it. We have Brazil, Virginia Beach, nice work. Seattle, Wisconsin, Mississippi. Minnesota. Woo! First live for Angela, welcome. Another Germany. I'm always amazed by you guys joining from all over the world. How fun is it that we get to sweat together on a Tuesday morning or evening, if it's evening your time? Grab your weights. First circuit, we go 3 leg moves, 3 arm moves, 40 seconds on, 20 seconds off. In between each set, I'm not going to sugarcoat it, you're going to give me 10 push-ups. It's the year of the push-up, 2026. Into 5 burpees between sets. 3 sets total. You'll do each exercise 3 times. On the legs, we go staggered deadlift, staggered squat. Grab your heavies if you can. Grab your heavy weights right here. Right foot forward, left toes back. Here we go. You're going to do 1 hip hinge, and then you're going to drop 1 staggered squat. Okay, right leg is doing the work. Heavy right leg, light back left toe. One deadlift, one squat. We go there in 3, 2, let's go. Push the hips back, stand tall, drop into that staggered squat. 80% of the work is happening in that right front leg. All right, I'm thinking about shoulders come parallel to the ground right here. Shoulders are stacked over hips, or I'm thinking hips back. Now I'm thinking sit my tailbone between my heels. Hips go back for the hamstrings. Sit my tailbone, quads and glutes. Think about the muscles you're working. Heavy front right foot, light left back foot. Here you go, starting it off on leg. You've got 3 back-to-back leg exercises into 3 back-to-back arm exercises. 5 more seconds here, finish. Nice work, last 3, 2, and recover. You can keep the weights or you can go down to one weight. We're gonna go lateral lunge to the right Stand up. I'm gonna try and double it up today. Lateral lunge just to your right. Lateral lunge just to your right, staying on that right leg. If you got two weights, frame the foot. Option, take one weight. 3, 2, step right, drive off that bent knee. I'm thinking rib cage to thigh, drive off that bent knee. I'm sitting back into my hips, not into my knee. Sit back into your hips, drive off that bent leg. Working outer glutes, adding a lateral pattern right here. All right, we did the staggered stance, now we go side to side. We're going to finish legs with a big strong glute bias squat. Nice work, team! Hello legs, out of the gate! Come on, 10 seconds! You only do each side once. Let's go, let's go! 5, 4, 3, this You're gonna give me one more. 2 and 1. All right, grab those 2 weights, put them between your feet this time. Okay, I want a slight hinge at the hips, chest is slightly parallel to the ground. Grabbing those weights, down, up, down, up. It's a wide glute bias squat. Grab your weights, we go in 3, 2, let's go. Wide glute bias squat. Why is it glute biased? This slight hinge forward lengthens the glute and the hamstring. Okay, we know that the glute responds well to length and load. You're lengthening the glute, the hamstring, adding load with your weights. Come on, it's your last lower body move here. Move 3 of 3 for legs, then we're gonna switch and go 3 arm moves. Legs should be burning. You got 10 more seconds here. Remember, we want those last 2 to 3 reps of every exercise to feel challenging. That's here for 3, 2, and 1. Set them down. Nice work. Moving to arms, you need to swap your weights. You have a single, single, double bicep curl. Single, single, on the double we're gonna add a shoulder press. 1, 1, 2, 1, 1, 2. In 3, 2. Let's go. Curl right, now curl left, now curl both. And add a shoulder press. Curl, punch, all the way down. Do it again. Curl right, curl left. Now double, double, double up, all the way up overhead. Curl press. Nice work. Stop bending the knees. Core is tight. You're alternating, so maybe you can go heavy here. If you don't have access to heavier weights you're doubling up the curl the entire time. If you've got light weights, you're doubling up the curl the entire time. 10 more seconds in the single, single, double. We go overhead triceps in 5, 4, curl press in your out, last one and you're done. Nice work. All right, you've got 40 seconds of overhead triceps. Hide it, show it, elbows to me. All right. Elbows to me. Grab one weight. 40 seconds, let's go. Overhead triceps, you're there in 3, 2, let's go. Punch to the gut, ribs to hips. Inhale down, exhale push. Inhale down, exhale push. True or false, the tricep makes up 2/3 of your upper arm? True. True, that's a lot. A lot. Two-thirds. Come on, it's a big three-headed muscle. It could be bigger than the bicep. Can be bigger than your bicep. Put it to work. It never feels like that. Come on, you got 10 seconds on the triceps and we transition to back, a big muscle group where you can go nice and heavy. Finish. 5, 4, 3, 2, and recover. All right, you're gonna go single, single, double. Same thing you did for biceps but for the back. Hinge at the hip, row right, row left, row both. Again, if you don't have access to heavier weights that challenge you, you're giving me a double row the entire 40 seconds. Double it up if you don't have heavy weights. We go in 3, 2, hinge, pull, pull right, pull left, now pull both. Double row. I want you to think about or visualize a 2x4 from your head to your tailbone. Flat back, nice core is pulled, belly button pulled to the spine. Double up that row, elbows to hips, elbow to hip, hold, squeeze, hold, squeeze. Lower with control, okay? Pull elbow to hip, you control the weight the entire time. 10 seconds, 10 seconds, it's your final arm move. We got a fun little burnout coming for you in 5, 4, 3, 2, and recover. You've got 10 push-ups. I'm gonna keep my, my weight into 5 burpees. Caroline's gonna do 10 push-ups into a plank hold while I do 5 dumbbell burpees. Pick your level. 10 push-ups, okay? Count your reps. We go in 3, 2, go! 10, go! 10. 9, you got this. 8, stay with it. 7, 6, 5, halfway. 4, 3, 2, 1 more. Nice work. I'm going right into 5 burpees. Caroline is holding plank. Here we go. Nice work. 1, all the way down. You can go chest to floor, you don't have to. You can walk them, you can step up. Come on, 3. You only got 5, you only got 5, make it count. 4, one more. Yes, here we go, set it down. Water break, nice work. That's set 1. 2 more times, 2 more times. We go through all those exercises. All right, how we feeling? I just love it, it never stops. More Canada, woo! Breathing heavy. Okay, I'm setting my watch to strength. We're doing a little HIIT cardio burst at the end of every circuit. We'll finish this workout with like a solid 3-minute cardio push. Okay, back to the top. Staggered deadlift, staggered squat. This time left leg forward, right leg back. 80% of the work in the left leg, 80% in the left, 20 in the right toe. Hinge, then squat in 3, 2, let's go. Back to 40/20s. Hinge and squat. Heavy front left leg, light right toe. Hips go back, sit that tailbone between your heels, chest to floor, shoulders stacked over hips, right? We're working hammies and glutes here, glutes and quads here. Think about the muscles you're actively working each set. Yes team, yes team, come on, it's 30 minutes together. You showed up, you hit play, let's make it count. Challenge yourself today for 5, 4, 3, 2, deadlift drop up. Lateral lunge just to your left this time. You can go one weight or double up if you're doubling up with me. Framing this left foot, sitting back into your hip. Here we go, grab those weights. We go in 3, 2, step left, drive off that bent knee. Nice strong lateral move here. When I'm training live, I'm thinking I want a hinge pattern, which is what we just did in the deadlift. I want a squat, which is what we're going to do next. I want a lateral movement, which is what you're doing right now, right? Hinge, okay, is a pull. Squat is a push. Lateral is multi-plane. We train in all planes because life is three-dimensional, so you should train that way too, right? Woo! Injury-proof right here. Come on, strong knees, strong hips, strong glutes. For 5, 4, 3, 2, and recover. Glute biased. We put those weights in between our legs, take a nice wide step around it, hinge forward to create length in glutes and hamstrings. Add load, glute bias squat. Grab your weights, hinge forward. We go in 3, 2, let's go! Down, up for 40 seconds. This one's sneaky because you never fully stand up, so there's constant tension, right? It burns the whole 4 sets. Sneaky glutes is right, it does burn the whole 40 seconds. Down, up, down, up. And then we're gonna give those legs a break, we're gonna hit the arms. A little single, single, double work for the arms. You got it, come on team! Yes! What would it look like if I said 10 more seconds? The final 10 is your last 4 to 3 reps, 4 to 2. Come on, it should burn. 3, 2, set them down. Swap your weights if you need to. Single, single, double bicep curl. We're gonna add a shoulder press on the double, on the double. I can't say on the double without thinking Paw Patrol. Rubble on the double. My 3-year-old is so into Paw Patrol right now. Here we go, 3, 2, let's go! Single, single, double, both curl press, double curl punch. On that punch overhead, give me a big exhale. Draw your rib cage towards your hip bones. Push, full extension at the top. That means elbows lock out, biceps finish by your ears, biceps finish by your ears. There it is. It's a single, single, double. Again, if you do not have heavy weights, you are going double the entire time. Let's go. 5, 4, 3, 2, and recover. Overhead triceps for 40 seconds. Overhead triceps, one heavy weight. Hide it behind your head, show it. Elbows forward. All right, here we go. Grab that weight, you're on in 3, 2, let's go. Same thing, exhale as you push that weight up. As you exhale, draw your rib cage towards your hip bones. Also, just like you were in that forward hinge pattern in the squat, thinking about lengthening through your glutes, as you lower that weight, think about lengthening through the back of your arm. Tricep needs a nice good stretch. Stretch and load, stretch and load. Right here, nice good stretch at the bottom. Exhale, push. Stretch at the bottom. Exhale, push. You're in that final 10. Does this weight challenge you? It's challenging me. For 5, 4, 3, 2. You've got one more in you. There it is. Single, single, double on the back row. Same thing if you don't have heavy weights. You're going double rows the entire time. You're thinking about making your shoulder blades kiss at the top, squeeze them together, kiss at the top, lower with control. In 3, 2, hinge, pull, pull right, pull left, double row right there. It's the same thing when I train upper body. I'm thinking I want a pull exercise, which is— this was also your first exercise, your bicep curl. And then I want a push exercise, which was your overhead tricep press, as well as the push-ups, the 10 reps you're going to do after this, right? We're thinking push-pull, push-pull, training your push muscles and your pull muscles. Let's go, 10 seconds. Is that 2x4 still from head to tailbone? It should be for the final 5, 4, 3, 2, recover. Right into it, hit the deck. You've got 10 push-ups. 10 push-ups, knees or toes. I challenge you to try and take it from your toes. A good modification if you're trying to get from here to here, from knees to toes: I lower on my toes, drop to my knees, push up, pop to my toes, lower on the toes, drop to the knees, push up. Okay, that's a good option. You have 10 push-ups in 3, 2, go! 10, 10, 9, 8, you got this! 7, stay with it! 6, I need to clean it! 5, 4, 3, 2, 1, right into it! I'm going 5 burpees, Caroline's holding plank. We're going 3, 2, let's go! Coming back from vacation, I got a little cold. Nothing like a workout to clear out the sinuses. It's everything moving. Seriously, you don't need lymphatic drainage if you are moving your body like this. You don't need it. You got 2 more. Down, up. Yes, you got 1 more. Here we go. Down, up. Finish. Water. I think we need to do a pull. These kind of push-ups count as our 10 push-ups for that. The question is now. You guys know if you're part of our community, we have a challenge out to you. You are doing 10 push-ups a day every day of 2026. If you missed the first 3 months, January through March, who cares? You can start today, finish the rest of your strong 10 push-ups a day. All right, 10 push-ups a day. Does this count? We'll ask you guys below. No, don't ask me. Does this count as your 10 push-ups today, or are we doing 10 more after this workout? Right. We got Southern Africa in town. Welcome, Lynn. Is it Lindas? I don't know how to say your name properly, but I love it. Nice work. Okay. We have Kaylee. I have to say this. She says, I've been doing your videos every day since December 31st. I love your videos. I usually wear my 5-month-old baby in a carrier and you are so amazing. And your 2-year-old and 4-year-old join you. That's what we call super mom up in here. Call it a super mom. All right, the challenge is out. Kristen gives us 3 bananas. All right, challenge is on, Kristen. Yeah, yeah, you want 5 bananas? We're gonna do those 10 push-ups at the end. Okay, third set, guys. That's that, that's that. One more time through all the moves, no staggered this time. Feet are parallel. I'm doing one deadlift, clean, squat, Squat. Caroline's gonna keep the weights at her side. Add the cleaner down. We're taking it up a notch for set 3. We got a challenge out there. Kristen said 3 bananas. Let's see if we can get to 4. One deadlift, one squat. Option, add a clean. 40 seconds in 3, 2, let's go! Deadlift, clean, and squat. Here we go. Hinge, drive the weights up. By driving your hips forward. Hinge, still thinking, drop the tailbone between the heels, push the hips back. Same pattern as the staggered motion. Shoulders parallel to the floor, shoulders stacked over hips. This clean is going to raise your heart rate a little bit. Yeah, feel the fire! Sit into it for 10 more seconds. You've got it! Come on, final 5, 4, 3, 2, recover. I'm gonna go one weight this time. We're gonna go big pattern. Hit right, hit left, side to side lateral lunge. Hit right then left, one weight or two, three. 2. Hit right, all the way to the left. Same thing, still driving up that bad leg, sitting into the hip. Sit into the hip. Think about a big strong outer glute here. Yes, it's that outer upper butt cheek. If you've done Build 30, you know what I'm talking about. Yes team, come on! Heart rate's rising. Legs require a lot of oxygen, a lot of blood flow. You're there, final 5, finish, 4, 3, 2, rest. Glute bike squats for your finisher. No rest for the glutes, constant tension. Shake it out. Last time you do this move, how do you make it better? Big breath in, big exhale. 3, 2, let's go! Come on, inhale down, exhale, push that floor away. Think about driving the floor away with even weight distribution amongst both feet. Press that floor away, slight hinge forward. Lengthen through the glutes and hammies. Yes, team, halfway! 20 down, 20 to go. Come on, push right here. Woo! Almost there. Yes, final 10. Finish strong, you got this. Sit in it for 5, 4, 3, 2. Set them down. Nice work. Here we go, single, single, double, bicep curl on the double. Give me the shoulder press. Last time for the arms. Grab the weight, pick them up. 3, 2, let's curl. Single, single, catch your breath here. Curl, punch overhead. Lock it out. There it is, pairing together your pull muscles, your biceps, and your push with a curl press. Shoulders are a push muscle. Curl right, curl left. Put it together. Curl, punch. Yes, team! Final 10. It should feel hard. It should feel challenging to complete without squinting your eyes. For 3, 2, recover. Here we go, triceps, overhead triceps, 40 seconds. I want you to focus on getting a good stretch at the bottom. Use your breath to exhale, push. Here we go, grab the weight in 3, 2, let's go. Inhale, stretch. Exhale, push. Inhale, stretch. Exhale, push. Ribs stay pulled down towards your hips. Elbows are tightened forward. I'm thinking hide the weight, now show it. If I'm looking in the mirror, looking right here at you, hide it, show it. Come on, inhale down, exhale, push. This format is loved by you guys. Full body strength. Come on, you got 10 seconds. Show me what you're made of right here. Grit your teeth, squint your eyes, fight for 2 more reps. That's 1. Get 1 more, 1 more rep, and you're done. Nice work. 3rd set, guys. 3rd set. Single, single, double back row. Single, single, double back row. Shoulder blades kiss at the top, hold and lower with control. Last time, grab them, hinge pull in 3, 2, let's go. Why do we love the third set? Because we know that volume and repetition builds muscle. We also know that after the third round, right, this is where you're hitting fatigue, okay? Fatigue or muscle shaking is literally your nervous system recruiting more muscle fibers. That is what is happening when you shake. Your nervous system is literally recruiting more muscle fibers. All right, we want those muscle fibers recruited. We want them active and working. Let's go, make them work right here for 10 more seconds. 10 more seconds. Yes, you can. Let's go, finish. 5, 4, 3, 2, and recover. Nice work. You've got 10 Push-ups, 5 burpees, then we set the weights down and go all body weight for our cardio finisher. You in? Say yes I can. 10 push-ups, knees or toes, or do a little combo, toes down, knees up. 10 push-ups in 3. This is not— is coming in 2. Here we go, done up for 10. 9, 8, you got this, 7, 6, 5, 4, 3, 2, 1. Here we go, whole plank, or give me those burpees. 5 of them in 3, 2, let's go, 1. Here we go, 2 Come on, come on, team! 3, strong finish right here. 4, last one, last one. 5, set those weights off to the side, set them off to the side. Grab your water. Bonus round cardio finisher, cardio finisher. 5 bibs, cardio and abs. Good news is the time drops. 30 seconds on, 15 seconds recover, one time through each exercise. We're gonna get jumpy. Caroline has your mat, still stay standing, okay? Modification or advanced, pick your level. Start with the basic pogo jump like we did in the warm-up. I'm going for height. Caroline's got baby, baby jumps. I think we did it. Did we get 4? Kristen gave us 4 bananas. Let's get to 5. I accept your challenge, Kristen. Here we go, pogo jumps, 30 seconds in 3, 2, let's go! Right here, right here, tiny jumps. You can pretend you got a jump rope, or you can add a jump rope. If you're with me, you're going for height. Get jumpy. Calves, Achilles, tibs, ankles. Whoo! Come on, you can do anything for 30 seconds. Yes, you can. Come on, 10 seconds here. You rest for 15, and then I'm gonna get you 5 bananas with the next move. In 3, finish. 2 and 1. Rest for 15, walk it out. Lunge jumps, 5 bananas. Kristen, right here. Lunge jumps for 30 seconds. Modification Ski runs, 30 seconds. Lunge jumps in 3, 2, go! 30 seconds. Down, switch, switch, switch, switch. Love to love them or love to hate them, you only got to do them for 30 seconds, so give me your best 30 seconds right here. Come on, you can do lunge jumps for 30 seconds. Yes, you can. It's a lot easier to do it together. Let's go, final 10, 9, finish, finish, 5, 4, 3, 2, rest. You did it! Same thing with strength training applies to HIIT training. You're moving on planes. Now we go lateral skaters. Hit, hit, hit, left in 3, 2, go! Hit, Hit, hit, hit, hit. Come on, 30 seconds of skaters. Let's go, team! Push it! Move 3 of 5 right here. Move 3 of 5. Finish strong. You got this. Final 10. Push it, push it, finish! 5, 4, 3, 2, rest. If you're with me, 6 climbers. 1, 2, 3, 4, 5, 6, into 6 high knees. Caroline, just high knees. 3, 2, go. 1, 2, 3, 4, 5, 6, hook. 1, 2, 3, 4, 5, 6, down. It's right. 1, 2, 3, 4, 5, 6. Come on, final 10. Let's go! Good news is next move is core. You're on your back in 5, 4, 3, 2, rest. Standing with Caroline, on your back with me. Full sit-up, 2 jabs, all the way back, hit, hit. 3, 2, go! All the way back up, hit, hit. All the way back up, hit, hit. Come on, cardio core! This is how we finish today. Finish strong! Yes, you can! Hip, hip, let's go, let's go! Hip, hip, hip, hip! Yes, you're in the final 5, 4, 3, 2, rest. How do we feel? 10 more push-ups and you're done. This is it. This gets you to 40 push-ups. 40 push-ups. I know some of you overachievers are going to do 20 and get to 50. Like, my brain went there right away. I was like, can we finish on 40, or do you have to do 50? 40, give me 10 in 3, 2, go! 10, go! 10, 10, 9, 8, 7, 6, 5, 4, 3 2, 1. Yes, you're stretching! Way to go, team! Let's stay right here, a little cat-cow action. Drop the belly, lift the chin, reverse it, tuck that chin, roll that spine. Nice work! So proud of you guys today. Here we go, kick out your right leg. Big inhale, reach, and now thread the needle. Right ear, right shoulder to mat. Sit your hips back. Feel this inner groin and hip stretch. Just breathe. Way to go, team! You did it! So proud. What do we think, Kristen? I see 5 on the screen. I see 5. Here we go, other side. Kick out the left leg. We hit 5 bananas today. Thread that needle, left ear, left shoulder to mat. Feel it growing as you push your hips back. Sit into it and breathe. Nice work, team! You did it, you did it, you did it. Bring it back to center. Hips stay high, hands walk away, armpits melt into the ground, forehead to mat. Big inhale through the nose, open mouth exhale, melt your armpits into the ground. Do it again. Big inhale, open mouth exhale. Reach your fingertips away, open the lats, open that rib cage up. Nice work. Walk it back up. How do we feel? Here we go. Sit up nice and tall. Left ankle is going to come across right knee, pull it in. Nice seated figure four. Sit up nice and tall on your sit bones. Feeling a nice stretch right here in the outer glutes. All right, we did this in the new summer program that we filmed, and it felt really good. Should we give it a preview? Here's a little preview. Option, stay here. Option, drive your right heel into the ground, lift your hips, and open up that hip flexor. Open it all up. Let the chest and shoulders open. Let the necks relax. Nice work. Sit it back. Legs kick out. Big inhale, reach up. Exhale, hinge, hinge, hinge, hinge, hinge. Don't collapse just yet. Push your hips back and pull your toes towards your face. Now collapse and reach for those toes. Way to go, guys! It always feels good on the other side, doesn't it? Feels so good. You earned that coffee. Love me a good coffee reward after a workout. Same thing, okay? Right ankle across left knee. Sit up nice and tall. Feel that stretch in the outer glutes. You can roll the ankle. Again, option, you can stay right here. Enjoy it, or you can drive this left foot into the ground, lift the hips, feel that nice hip stretch. Let the neck and shoulders open as the neck drops back. Feels really good. Sit it down. Final butterfly stretch. Pull the soles of the feet together right here. Sit up nice and tall, roll the shoulders down and back. You can fly or think about dropping your knees down towards that mat. Way to go, team! So proud of you guys for showing up and sweating with us today. Again, special thank you to NOW for sponsoring today's workout. If you want to check out the supplements I use daily and the creatine powder I take, all you have to do is click the link in the description below on YouTube or comment NOW, N-O-W, on Instagram, and I'm going to send you a link to get all of my favorite NOW products plus a discount code that you can apply with purchase. Thanks so much for showing up, you guys. I hope you loved it. If you're part of our YouTube membership community, If you've hit that join button on our YouTube channel, you know yesterday we did a live Q&A with Dr. Natalie Crawford, a fertility doctor. She shared a ton of insights about women's health and hormone health. If you're a YouTube community member, make sure you connect or catch that replay. Okay, we answered a lot of you guys' questions. If you're a member and you haven't filled out our Google form yet, check the membership tab, fill out the Google form. We have so many exciting things happening in May. They're coming to you guys. One month, we're in the final 30-day countdown. But if you're part of our membership community, you're going to be the first to know. So fill out that Google Form, get on our email list if you're not on our email list, you guys. nourishmovelove.com/subscribe. It's going to get you on our email list and you're going to hear all the new things we have coming. I can't wait to share more. We have another live workout coming for our YouTube membership community at the end of April. Okay, end of April. April 28th. We also have another pelvic floor Q&A with a pelvic floor expert coming up. Okay, so a lot of exciting things happening. We're gonna go live again for everybody in April on April 21st. If you want to mark your calendars, April 21st, we'll see you guys again live. Thanks so much for joining us on Instagram. Thank you guys for joining us on YouTube. Have a great day, Instagram. All right, you guys, thanks so much for joining us. I love it. Kristen got us to 5 bananas, she said. Way to go. When you said lunge jumps, I thought you said tuck jumps. Oh, Michelle, you were relieved. Normally people hear lunge jumps and they're like, no. You were like, yes. Yeah, we could have— you could have done tuck jumps. We could have went for tuck jumps. Okay, first live workout. So glad you could join us. Love the stretch, Victoria. My favorite part is that stretch at the end. You earned it. Ashley's doing Overload 30. I love it. Yeah, that's a tough one. Absolutely. Way to go, you guys. Thanks so much for joining us. So glad you did it. So glad you joined, right? It's the best feeling at the end. Nice work. Last mod reminded me of a new step workout with some kickboxing moves. Oh, if you want to see some boxing, right? Going live next week, you guys, is on Monday. Next Monday is a new strength and boxing workout. So you guys have been asking for it. We're delivering. Okay, Ashley, strength and boxing goes live next Monday. That's for you. All right, coffee time, Candice. Yes, you speak my language. All push-ups from your toes today, Mary. Plankers, woo! We love the planker crew. Way to go, Mary, that's so awesome. Yes, always feel stronger on the other side. Way to go, team. I hope you loved it, and we'll see you guys live again April 21st. Mark your calendars, make sure you're on the email list so you don't miss all the new things we have coming for you guys. Strength and Kickboxing Kelly comes on Monday. It's for you. All right, you guys have a great rest of your Tuesday.