LIVE 30-Minute FULL BODY Strength and Cardio CIRCUITS (Dumbbells)

Say Good morning, YouTube. We are live. Awesome. You guys. We are so excited to be here this morning. Good morning, good morning, good morning. We'll let people start to join. Quick intro. I'm Lindsey Baumgren. I'm nourished with love. This is the little Brooksie boy who's three months old. You guys, I can't believe it. And Rachel is back in action with us. It's good to be back. Everyone's been like, where's Rachel? Where's Rachel? We've had some like misses with Trevor travel and cozy summer. Yeah. But we are back and excited to be here. I would say one day we're gonna look back and laugh when we talk about COVID Right? One day. Hopefully. I'm ready. One day. So excited you guys are here. Okay. What we are doing today is a 30 minute strength and cardio circuit. All you need is a set of dumbbells. You can have one dumbbell. You could have two dumbbells. Light or heavy. Grab whatever you have. We are going to jump into this workout and it's going to be so, so much fun. Let's just say hi to who's joining us. Awesome. On Instagram. Alyssa, you're finally doing a live down 100 pounds. Holy bananas. That deserves a shout out in itself. Awesome. Oh my gosh. You bought a bag. I should be more well versed to know what that means. I think it's to help sponsor us to create more workouts. So thank you for doing that. Awesome. Oh, Brooks is so cute. Oh, he just ate and now he just spit up. This is the real stuff. Okay, there we go, Brooks. There we go. Glad we got that out of our system before we started working out. Okay, we'll clean this up. Thank you, Megan. Okay, let's say hi on YouTube. Oh my gosh. You guys get. This is the fun live stuff. Like the true behind the scene. That's gonna be the flip. We pulled. He just ate and now he spit up. That's how you're gonna feel at the end of this workout. No, I can't. I can't. Okay, guys, before we get started, we do have to give a huge shout out to our brand sponsors for sponsoring this workout, bringing it to you guys for free. And that is Lululemon with the new charge field training. If you guys followed along with us this week, you know that we launched a review on Tuesday of the new shoe. It just dropped and it is awesome. I'll put you down, buddy. Gonna go on the bouncer. Mom's best friend for working out the bouncer. Mommy's best friend for working out. I think it's a whole show today. Yeah, he's gonna love it, right? All right, you guys, Lululemon dropped the new shoe. It's a training shoe. I'm so pumped. I love the running shoe, but I'm more pumped about the training shoe because that's what I use most frequently. All right? Right. You can do short runs in it, you can train, you can do hit, you can do strength. It's got the perfect for everything. And I'm so pumped to be kicking this workout off with you guys. So we'll drop the links. You can check it out below if you haven't checked it out yet. This is the low top version in light sage to match my. My shorts. All right. And we are rocking biker shorts. Love it. We said. I said I'm officially on board with biker shorts. Okay, enough talking. Let's get to the workout. Right? That's what you're here for. We're going to warm up and then we're going to jump right in. I'll talk about what you're going to do as we warm up. So go ahead. Start with those feet hip width distance apart. And you're going to give me a hip hinge with a reach out into a squat. Reach. I'll show you what it looks like. It looks like this. Hinge and reach. Arms come out, flat back. Come back to standing. Squat and reach. Stand up. Hinge and reach. Flat back, arms to me. Stand up, squat and reach. Ok, so we're warming up the back side of the body here. Stand up. Front side of the body here. Nice. Engaging that back extensors the core. Awesome job. Reach. I was just telling my back has been so tight from all those feedings and from baby wearing. This feels really good. Right? Get that back. Nice and warm and engaged. Squat and reach. Two more. Two more. Here we go. Hinge, reach, stand tall. Squat, reach. Stand tall. One more. Hinge. Reach. Stand tall. Squat, reach. Stand tall. Big inhale. Reach up. Nice. Right wrist. Grab left. Up and over side body stretch to the right. If you feel good about your body this morning. All the way down and around. Back to center. Switch it out. Other side. Nice. Take it all the way down. Around. Big inhale. Reach up. Exhale forward. Fold. Can you reach for those toes? Drop those hips. Couple squat. Prize at the bottom. Love doing this. Right. Open up those inner thighs. Open up those hips. Right hand to the ground. Left hand overhead gaze follows fingertips. Switch it out. Other side. Nice. Gaze. Follow those Fingertips. Awesome job. From here, plant your hands, step back, find a high plank option. Kneeling plank option. You guys are going to give you options today, so you don't even have to go down. We've had a lot of people say I have wrist pain. Planky doesn't feel good for me. Rachel's going to show you standing options today. Okay? Option hold plank here. Nice step. Right foot outside, right hand. Easy twist. From here, take shoulder sweeps with that. Right arm to the back. Warming up the shoulders, opening up the hips. Go for three, two, one. Set it down. Switch it out. Left hand or left foot outside left hand. Easy twist. Sweep it out. Sweep, sweep. Go for three, two, one. Nice. Step back. Hold that high plank. Two, push ups, knees or toes. Down, down, up. Nice push up and back. Down dog. Pedal up those heels. Pedal, pedal, pedal. Nice. Down dog, high plank. Down dog, high plank. Little motion. Down dog, high plank. Two more down dog, high plank. Last one. Down dog, high plank. We're gonna go to a slow burpee walk in. So step the right foot, the left foot. Step. Stand tall, take it down. Step back. Switch that lead foot. Go left, then right. Stand tall, Take it down. Two more. One more each way. Give me the right, the left. Stand up, take it down. Last one. Lead with that left foot. Go left, then right. Stand up. Let's jack it out. Jacks are taps. Choose what feels good for you. Rachel's gonna give you low impact modification. Stay okay. Also standing options. You don't like going to the ground. Go. 4. Go. 3. Go. Go. 2. Go. 1. Hold it nice and wide. Toes face me. Sit. Right, center, left, center. Little lateral squat. We're going to add those today. You're going to get squats, deadlifts. Every move is a big, complex full body move combining like upper body and lower body. Solid full body circuit. Go for three. Nice. Two and one. That's uneven. You got to move one more on the other side, gonna bother me. Nice. Ready? A nice wide leg fold. Check it out, check it out. Walk those feet underneath your hips. Roll up one vertebrae at a time. Two big shoulder rolls at the top. Roll back, roll back. Pull those heels towards those glutes. Run it out or walk it out. Open up those quads right here. Go. Eight. Seven. Six. You got it. Five. Four. Three. Two. Step back. Lunges. Here we go. Step back. Right, step back. Left. Nice. Step it back and back right here. 8. Awesome. 7. You got it. 6. Challenge that balance in. 4. Nice. 3. And 2 and 1. Can you drive that left knee up. Balance. Give it a Nice squeeze. Open it up. Open up that hip. Nice. Set down. Same thing. Other side. Pull the knee up. Open it up. There we go. Awesome. Are you warm, Rachel? She's warm and she's ready. All right. Grab a quick sip of water. We're going to say hi real quick on YouTube, since we didn't get to. Hi. Welcome. Christy. Good morning. So glad you're here. Maria. So glad to have us together again. Yeah, we're excited to be back. Awesome job, you guys. FaceTiming. I hope you're going to do this later. Good morning. Good morning, you guys. Welcome. Awesome job. We have lots of you guys joining with little kids. You guys are awesome. Feels good to be back, right? It feels good to be back. Dumbbell strength and cardio. It looks like this. You have three circuits. Each circuit has two strength exercises. Full body. You're going to do it for 40 seconds of work, 20 seconds of rest repeated times two. All right? After that, you go into a cardio circuit. Two exercises, 30 seconds of work, 10 seconds of rest. Okay, so shorter on the cardio, longer on the strength. Three circuits. We're going to jump right in. First one is legs and shoulders. I'm going one heavy dumbbell. You could go one heavy or two light. Hold it right here at my chest. Two squats, two shoulder presses. Looks like this. Down, up, down. Hold it out. Lock it up. Push and push. Okay, if you got lighter dumbbells, you can front rack them right here. One on each hand. Okay? Two squats, two shoulder presses. That's where we go. It's 40 seconds of work, 20 seconds of rest. We start in three, two. Let's go. Let's go. Down. Hold at the top. Push for one and two. Back to squats. Go down, up, down. Nice. Push for 1 and 2. Awesome job. Keep that weight tight to the body. Elbows can point out. Facing me. Push and push. Nice work. Nice work. Knees are tracking out towards those outer three toes. Push and push. Awesome job. Nice. Once I stand tall, I'm thinking about locking out. Can you? Hips under ribs, push. Nice. You're gonna give me one more full set. Two squats and two presses, and you're out. Right here. One and two. Recover. I'm gonna take this weight in my left hand, right foot forward. Left toe pop. Staggered deadlift, upright row. I'm going to take left hand to right toe. Pull up. Left hand, right toe, pull up. This is a hip hinge. Initiate with the hips, push. Pushing back. We go in three, two. Let's go. Left hand, right toe, pull up. Left Hand, right toe, pull up, hinge and drive. Hinge and drive. Nice. We're hitting a little bit more shoulder, a little bit of upper back. It's happening here, too. Hinge and pull. First set is all about the legs. The shoulders down. Soft bend in that front leg. Think 8% in that front heel, 20 in that back. Pop, left toe up. Hinge and pull. Hinge with an upright row. You got it. You only do each side one time. You're here for five, four, three, two. Last one, last one. Nice. Back to move. One. Two squats, two shoulder presses, then we switch it out. Hinge and upright row. Other side. That's circuit one. You guys closing out the strength portion right here. Go heavy if you can. You can always double up those weights. All right, you're on in five. Here we go. Set up that squat. Three, two. Let's squat. Let's squat. One and two. Hold at the top. Push for one and two. Back to squats. Take it down. Down. Hold it here. Drive for one and two. Awesome work. Down. Nice. Push and push. Come on. Legs and shoulders. We really work those in those full body exercises. Full body workouts, A lot of legs and shoulders, right? You got it. 10 seconds here. Push and push. Finish strong. Come on. You got it. Finish right here with two shoulder presses and you're out. Nice. You're done. Dumbbell. Right hand, left foot forward. Right toe popped. Right hand, left toe, upright row. So it's a little bit more of a crossbody deadlift with an upright row. Moving that weight across my body is going to engage that core. We go in five. Here we go. Three, two, let's go. Give me the hinge and the pull. The hinge and the pull. Put your hand right on your butt cheek there. I just felt myself doing that. I think about that when I'm doing these workouts in the gym because you've taught me to always be feeling the muscle that you're working, you know? Yes. And I'm just standing there holding my butt in public. But hey, you know, work. You do what works. This really helps me make that mind muscle connection, physically touching it. It's right where my butt cheek meets my hamstring. The bottom of my butt cheek. You put your hand on your core on that exhale as you stand, think about contracting that core. You got it. 5, 4, 3, 2. And you're out. Nice work. Option to keep a dumbbell for the cardio portion. Two moves, we drop the time. 30 seconds of work, 10 seconds of rest. Rachel's got low impact squat Curl press. Moving at a more rapid pace to raise that heart rate. Squat jack, press jack. Looks like this. Squat jack, push jack, drop jack, push jack. Squat jack, cross jack. 30 seconds of work and it starts in three, two. Let's go, let's go. Squat jack, push Jack. Come on. 30 seconds right here. To push that heart rate. You're gonna do each exercise twice. Come on, come on. Yes, you can. It's two minutes of cardio right here. Two minutes of cardio. Chance to raise your heart rate. Whether you go high impact or low impact, that's up to you. Nice. Come on, come on. Ten seconds here. All right, you do your best right here. 5, 4, 3, 2. One more and you're out. Recover for 10 seconds. Well, that's gonna go fast. Half burpee, dumbbell press out. Starting that plank. Hop up. Low squat, push it out in three, two. Let's go. Step or jump back? Hop up. Rachel has your standing option. Squat dumbbell press out at the bottom. You take it at your pace. I'm finding a pace I can stick with for 30 seconds. Legs on fire, heart rate high. Come on, come on. Half burpee. Push that dumbbell away from your body. Hello, core. 10 seconds. Let's go, guys. Finish it. Last five, four, three, two. Recover. Only 10 seconds. Who wrote this workout? Squat jack, press jack. Squat jack, cross jack in three, two, one. I sometimes forget I'm not as conditioned as I once was. This is going to push me, you guys. I'm really going to challenge myself right here. My cardiovascular endurance is not what it was. Doesn't mean I'm broken. I'm just a little bit weaker, a little bit less conditioned than I was before I had a baby. 10 seconds. Come on, come on. You got this. One rep at a time for the last five. Four, three, two. Recover. Half burpee, push out. Half burpee, push out. Here we go. You're there in three, two. Let's go, let's go. Half burpee. Grab that weight. Hold that squat. Hello. Can you stay in those legs on that push out? Come on. 30 seconds. You're working for that longer break between circuits. It's a one minute break between circuits. Yes. Oh, that's gonna feel nice. Come on, earn it, earn it. 10 seconds here. Yes, you can. Let's go. Last five. 4, 3, 2. You're out. Woo. Hold them again. Weights are down, water's up. Gotta grab that sweat towel. Rest to recover. Breathe it out. Awesome job. How we feeling after circuit one? Awesome. Faith. Nice work. Way to get up and Join us. Yes. Right. Doing it together. Live workouts. Something about it. Fun. It's energizing. Spin up and all, you know, all the little quirky things are fun. Kind of fun to see the behind the scenes sometimes, right? All right, you guys. Moving on. Circuit two is legs back, biceps. Legs, back, biceps. Okay. Legs back by. You have one move. You're going to do it on each side of the body twice. Let's start. Dumbbell, left hand. We'll go right hand. Dumbbell, right hand. Left foot forward. Or, sorry, left foot forward, right toe, pop. So just like you did the staggered deadlift, you're going to do a staggered row, step back to lunge and curl. Looks like this. Hinge, row, lunge, hold, curl, stairs, hands, hinge, row, step. That cold curl option. If you have lighter weights, double up those weights. You're going to row and curl on both arms. You want to go heavy. Unilateral training. Engage that core. Go one, heavy weight, okay? Hinge, row, lunge, curl. That's where we go. 40 seconds in three, two. Let's go. Hinge, row, step back, hold, curl, step up. Hinge, row. You're going to step right back into that hinge position and curl. Hinge, row, lunge, curl. Nice. Hinge, row. It's a hammer curl. So my palm stays facing in. The row is a narrow row. My palm stays facing in. Row, step, back, curl. Nice. That hand is on that left flute, and man, is it feeling it. Left glute, left quad. Constant time under tension. Right here. Yes. Come on, come on. What would it look like If I said 5, 4, 3, 2, and you're out. Same thing, other side. Same thing, other side. We're going to hit it twice. We're going to use this move twice. It's a big, complex move, not getting through a ton of rest. So we're going to do it two times on each side. Right foot forward, left toe popped. Dumbbell, left hand, row, left, curl, left again. You got lighter weights? Double them up. Three, two. Let's go. Hinge, row, curl. Nice. Lunge curl. There we go. Nice. The hardest part, I think about this, like, newborn phase is this newborn fog trying to teach you guys. There's, like, so much going on in my brain. Is just, like, a little bit slower on a little bit less sleep, a little bit of fog happening if I mix up my left and right. Gotta be patient with me, right? Lizzie, here's the thing. I feel like you're always creative, but when you're postpartum, you get so creative with movements like this. I feel like it's always fun. It gives myself a little bit of space. Right? I'm not in the studio 24, 7, 3, 2, and 1. Sometimes we need that space, right? You got to create a little bit of margin in your life so that creativity can bubble back up. Totally. Right? Always fun to test new moves with you guys. It's my favorite part about these lives. See if it sticks. If it does, you like it? Give us a thumbs up. We'll put it in a workout. Here we go. Dumbbell. Right hand, hinge row and three, two. Let's go. Hinge, row, lunge curl. And I personally am just a huge fan of lateral training, especially after baby, like you guys say. You know, I say this in my workouts. If you've done my workouts, we build core into every stinking move, right? Because I'm just going to be real with you. The things that I skip after having a baby because my time is limited, is typically stretching, mobility. I know I shouldn't, but as soon as that workout's over, I'm like, listen, I got to feed a baby. I got to throw in a little laundry. Also skip core. I don't have time to add on 5, 10 minute abs. That would be nice. A lot of times I just don't have time for it. We go for three, two, one. Switching sides. I'm gonna be honest, actually. My intention always is after I finish this workout, I'm gonna feed Brooks and I'm gonna do five or ten minute abs. I feed Brooks, I'm like, I get up and do abs or I can just sit here and play with my baby. Or you're done. Which do I choose? Always choose the baby. We're going three, two. Let's go. Hinge, row, curl with a lunge, hinge, row. Nice. Feel that. Constant tension on that front right, glute, hamstring and quad. Constant tension on that front right, glute, hamstring, quad. Start to feel this in the low back. You can always decrease your weight. Make sure that dumbbell is nice and tight to the body. Make sure you've got a nice flat back, neutral spine. You're not stepping too far back in that lunge where you dip into that low back. Just finding a nice 90, 90 back. Knee drops to the ground. 10 seconds here, guys. Finishing out. Strength of circuit number two. Yes, you can. 5, 4, 3, 2. You're out. Nice work. Our weight's down, weights are down, weights are down. Here we go. Cardio. Two moves. Option A lunge. Jumps 30 seconds. Option B, knee slams. 30 seconds. Pick your poison. I did one of my workouts today. I forget which one of us. And I said, I know you guys love lunch jumps because I know you do. We're gonna build them in every workout. What do you think? No, I'm kidding. We won't do that. I know you guys love lunge jumps, right? They always make my butt sore. That's why we do them. They work. 30 seconds. Lunge jumps or knee slams. You choose. We go in three, two. Let's go, let's go. Switch. Switch. It's only 30 seconds. Yes, you can. Maybe you choose to count your reps. What do you get in 30 seconds? Can you match that? The second set. That's a good challenge. Place to be at, right? Whatever I get the first time. Can I get there the second time when I'm a little bit more tired? Let's go. 10 seconds. Yes, you can. So stinking strong, that's what you are. Final five, four, three, two, one. Here we go, Lindsay. Four climbers, two plank in row. Dumbbell right hand only. Dumbbell right hand only. Climb for four in three, two. Let's go. Climb for one, two, three, four. Two rows on the right. Row, row. Back to climbers. One, two, three, four. Rachel's got the standing version for you. Four, honey march. Two bent over rows. Nice work, Rachel. Row, row. Let's go. Come on. Climb for 1, 2, 3, 4. Roll for 2. Row and row. Last time. Let's go. 1, 2, 3, 4. Two rows and you're out. Row and row. A lot of you say you have wrist pain. We're giving you standing options today, okay? Off the mat. Lunge jumps in 3, 2. Let's go, let's go. If you like off the mat modifications, let us know. We love your guys feedback, right? We love to hear it. What do you think? Come on. Yes, you can. This is where I get tired and I'm the instructor, so I get to stand up and clap. But you gotta keep moving. Come on. Ten seconds, let's go. Right here. Last five. Four, Three, two, one. Dumbbell left hand. Four climbs or four marches. Two rows on the left. We go in five. Come on. Here we go. Three, two. Let's go, let's go. One, two, three, four. Row for two on the left. Climber, march. One, two, three, four. On the left. Come on. Four climbers, two rows. You got it? Yes, you can. What would it look like If I said 10 more seconds? That one minute break. It is coming, you guys. It's coming in four. Three, two, you're out. No one needs a one minute break more than I do. Holy cow. Two down though, right? I swear, every work that I do, I'm like, it's so hard. It's so hard, you guys. So hard. It's so humbling. Can't wait to do this. Yes. We'd love to have you join us later if you can. Nice. Nina, five seconds left, right? Finish it all the way through. You guys are so awesome. Ok, we have one circuit left, two strength moves, two cardio moves. We'll see where we shake out with time. There's always fun bonus options floating up in this brain, tired or not. I got some bonus options right here. All right, last circuit. Legs, chest, triceps. Legs, chest, triceps. Okay, you're gonna give me a lateral squat. I'm gonna go heavy, one dumbbell and hold it at my chest. Lateral squat like we did in the warm up. But your toes are gonna face me or slightly out. Okay, not out here. Toes face me. We're gonna hit just the right side. So you're gonna go down, up, down, up. Now you're only gonna do this for 20 seconds. After that, 20 seconds, you're going to take that dumbbell, shoot it overhead. 20 seconds of overhead triceps. So go heavy. It's only 20 seconds on the legs, 20 seconds on the arms. Can you increase that weight? OK, my favorite comment from you guys, seriously, hands down, is I was doing workout videos before, always had five to eight pound dumbbells. Now I'm doing 15 to 20. That is where we want to be, ladies. Here we go. Hit right, hit right. In three, two, let's go. Hit, drive. Hit, drive. That said, whatever weight you have, you do your best. You guys, you use what you have, you start where you are. You'll look at all my other postpartum workouts. After Brody, after Bella, I was for sure in that five to ten pound category. Okay, got five, four, three, two triceps. Bring those feet underneath the hips. Bend, extend, hide it, show it. So why am I using heavier weights this time? Because I used heavier weights throughout my pregnancy. I didn't stop the heavy strength training. I stuck with it. Normally I stopped. This time I stuck with it. Maintain that muscle mass so I can lift heavier. Now for three, two, last one, you're out. Awesome job, you guys. Rest for 20. Last strength move is a bridge hold, single arm press. We're going to go down to the mat. Glute bridge hold. Option you put two feet on the ground. Option one foot, let's see, we went right, so put the dumbbell in your right hand. Okay? Lift those hips. Left leg can go high. Single arm press on the right in three, two. Let's go. You're gonna hold that glute bridge. Rachel's got a double leg. You're holding that bridge. Hold it here. Can you keep your knees in line with your hips? Single arm press on just that right side of the body. You're gonna challenge that core. As that right arm lowers, keep that left hip square and stable. Don't let that left hip sag or pop. Come on. You got it. Yes, you can. One rep at a time. Go heavy here on that chest. Let's go. 10 seconds. Yes, you can. Stick with me right here. Keep those hips nice and high to the last. Three, two, recover. Awesome job. Got that mat. Nice and sweaty. Nice and sweaty. All right, back to lateral squats. Just on the left. Just hitting left lateral squat. Hit left overhead triceps. Lateral squat. Hit left overhead triceps. You're there. Five. I'm gonna slip. Here we go. Three, two. Let's go. Down, up. Hit left, Stand tall. Hit left, stand tall. Think about driving off that outer glute. Push, bend, drive, bend, drive. You got it. One rep at a time. Hang with us here. Come on. Nice work. Really think about driving off. That's funny, Lindsay. Oh. 20 seconds. You're gonna get a bonus round. You're gonna get. Thank you, Rachel. I was in the zone, like I said. Sorry, you were saying something helpful, too. Nope, I wasn't. I was just talking. Typical. Come on, we're gonna stay here. We're gonna stay here. You got 10 more seconds on those triceps. Yes, you can. Come on. Bend and push. Bend and push. Last five, four, three, two, and one. You're out. Nice work, you guys. Take it down to now. This is why we need Rachel in my life. Keeps me on track. A little extra brain, right? I should have had her this morning. Say, why is there only 10 second rest between cardio? Normally, I'm good about that. It's normally my thing. I was like, I this. Now I'm like, I'm dying. Okay, here we go, dumbbell. Left hand, right leg is lifted. If you want the single leg, we go with 3, 2. Let's go. Single arm press just on that left arm. Right leg is lifted. Hips are neutral. Knees are in line with the hips. Inhale, lower, exhale, push. Inhale, lower, exhale, push. As that left elbow lowers, that right hip stays square. Yes. You want to feel this in your Glutes. Bring your heels a little bit closer to your butt. Come on, you guys. Keep those hips lifted. Nice and high. You got this. This is your last strength move. Come on. 10 seconds. Yes. You can push it. Let's go. Final five, four, three, two, and one. You're up. Nice work. Dumbbells are down for the cardio portion. Dumbbells are down. Body weight only. I give this a nice little sweat wipe so I don't slip. Grab a quick step. You got two cardio moves and that's it. There's no bonus round, you guys. There's a bonus round. You know what that means. 100. Whatever you got right here. Two minutes of cardio and you're out. 30 seconds on 10 second rest. All right, it looks like this. Three lateral bounds. Take a giant step, right? Here we go. Left, right, left. Squat jump. Three lateral bounds. One squat jump. Three lateral bounds, one squat jump. Rachel's just taking out the jump and giving me a squat. And then we finish. Big kahunas. Burpees. 30 seconds. Add a push up. That's my challenge to you. Add a push up. I'm gonna add a push up because, honestly, it slows it down. Okay, add a push up. Rachel's gonna show you the standing version of burpees today. The standing version of burpees is a squat dumbbell. Press up like we did in circuit one. All right? Take a giant dip, right, push, left. 30 seconds. Come on. Right here. Say, yes, I can. Let's go. 30 seconds. In three, two. Let's go, let's go. Left, right, hit left, jump, right, left, hit right, jump. Come on, push, push, push, push, push, push. Come on. You are an athlete. Move like one. Right here. We're putting these charge fields to the test. Yes. All types of movement. All types of movement. Strength. Hit Cardio. Let's go. 10 seconds. Yes. Right here. Come on, push. 5, 4, 3, 2, 1. Push up. Burpee. Squat. Press out. Just gonna breathe. Take your 10 seconds. You're there in three, two. Let's go. Push up, burpee. I'm doing slow, controlled burpees today. You take it at your pace. You can crank it up or take it a little bit slower. So burpees look like at three months postpartum for this, Mom. And you're crushing it. This is where I am at today. You take it where you are at today. Come on. Ten seconds. Yes, you. Ten. Five. Oh, no. Three, two, one. Usually I'm like, you gotta finish. Today I'm like, you just gotta do your best. You Made it through. Giant step left. Giant step left. 30 seconds. You're gonna push right. Megan's resetting the timer last time because the instructor needs a longer break. Going three, two. Let's go. Right, left, hit, right, jump. Come on. Left, right, hit, left, jump. Yes, you can. In 30 seconds. And it's the last time you're gonna do it. Come on, come on. Let's go. Right here. Buy in. How strong are you today? What do you got for me? Yes, you can. Yes, you can. 10 seconds. 10 seconds. Let's go. Finish it. 5, 4, 3, 2, 1. I've never watched the timer so closely. Never. Burpees, push up or not. Let's go. Three, two. Let's go. Come on. One rep at a time. One rep at a time. Let's go. I'm just saying what you're all thinking, right? I mean, this is not an easy workout. This is like my first true hit workout. We're filming after baby, and I think I overestimated my abilities. Ten seconds. Holy stinking bananas. For three, two, and one. There you go, Lindsay. You did it. Way to go, team. High fives. All right. In the postpartum workouts, we stop at 30 minutes. We're on time. There's no bonus moves, right? Some of you are like, I like this Lindsay better. Some of you are like, no, bring back the bonus round. Don't worry. It's coming back. I just need the whole time. You guys rock. Nice work. Thank you so much for joining us on Instagram. I love the waves, love the shout outs. Hands on knees. I here with you. You hands on knees. Brooks, you crushed it, buddy. High five. Way to go. Brooks made it all the way through the workout. You guys are so stinking awesome. Perfect time for working out with kids. I totally couldn't agree more. Compound moves, right? Circuit two. Which circuit did you think was the hardest? Drop it in the comments. Tell us which circuit you thought was the hardest. Now, if you got time, you're going to stretch with me. If you got to go, I totally get up. You're going to stretch later today. Yes. Okay, here we go. Heart rate's got to come down, so big inhale. Reach up where we started. Right wrist goes up and over side body stretch to the right. Bring it back to center. Drop the arms. Flat them out. Big inhale, big exhale. You did it. You did it. You knocked it out, guys. That's what we wanted today. Big inhale. Reach up over other side. Side body stretch. Breathe deeply. Nice. Here we go. We're gonna stay Standing right here. We're test that bounce again. Standing on my left leg, right knee. Bend it. Pull the heel towards the glute. Think about packing the hips under the ribs. Right here. Pack the hips under the ribs. Stop by that same leg. Who? Someone told me this, right? You grab the ear. Oh, yeah. That's supposed to help, right? That's supposed to help. Yep, that's supposed to help. Nice little quad stretch. A lot of squats today. Think about driving that hip towards me for 3, 2, 1. Let's actually take a nice wide step out laterally. You're going to lose me on camera. Wide step laterally. Sit back and then sit back and pop this toe. Feels good for those inner thighs, right? Just stretch it out. You earned it. You guys work so stinking hard. That's not an easy strength in cardio circuit. Everyone keeps asking for a pyramid workout. I'm like, trust me. Do you see this? I am not there yet, you guys. I am not there yet. Come back up to standing. Same thing. Other side. Staying at the right leg. Left heel to the left foot. Tuck that tailbone right here. Nice. Think about pushing this hip towards me. Awesome. Hold it here for 3, 2, 1. Now you're going to step out. Big step to. I'm not going to crush you. Big step out here. Sit back nice and low. Cause the toes are going to point up. Nice little adductor inner thigh stretch right there. That should feel really, really good. Nice. From here, you're simply just going to push back onto your booty. Bring up for the 90, 90 hip stretch. Because my hips have been so tight lately. 90 degrees here, 90 degrees here. Driving both knees into the mat. I'm not leaning here. I'm cutting my shin in half. Cut your shin in half and feel this outer glute. Right. Those lateral squats we finish with, you're going to feel that outer glute. Hinge, hinge, hinge. Nice. Push it forward. You're going to feel those hips from here. Take your right hand, plant it to your side. Lift your hips up. Left hand overhead. Open up the quads and just open up the front side of that body. Nice work. Same thing. Set the hips back. Switch it out. Okay, left shin forward. Right here. 90, 90 stretch. Cut that left shin in half with your chest. Cut it in half. Push your knees into the mat. Cut the shin in half. Awesome job. Push those knees into the mat. Oh, we're getting a little brook smiles. Hold it here for 3, 2, 1. Take this left hand, plant it on the mat. Right hand Reaches up overhead. Hips drive to me. Open up the front side of the body. That should feel really sinking. Good. And from here you're gonna sit right back onto your butt. You're going to turn over to the side. Legs about 90 degrees. Fingertips face my back. Lift up. Reverse tabletop. Now I'm opening up the chest. Thinking about spreading those chest muscles apart as you lift high. Hold it here for 3, 2, 1. Send those hips back. Awesome job you guys. You crush. Nice work, Rachel. I have you back with us. You guys crush this 30 minute strength and cardio circuit. If you loved it so grateful if you dropped a subscribe to our YouTube channel, you guys. That's how we are able to to continue to create more free content for you. Drop subscribe to the channel. Follow along on social media. We're going to link the new Chargefield training shoe from Lululemon which absolutely crushed this workout. And whether you like strength cardio hiit running, if you love mixing running with strength like I do, these are okay. We'll link them in the description below. We'll link them in Instagram stories. You get workouts coming in the month of August, so stay tuned and be the first to know when they come. Thank you guys on Instagram. Nice work. Awesome job. Thanks for joining us. Have a great rest of your day. Nice. Awesome job. Thank you guys so much for joining us on YouTube. Love getting to do these live workouts with you and you get to see the real struggling. Lindsay. Right? Fun stuff. Have an awesome rest of your day you guys and we'll see you really soon. Thanks so much for joining us. Rebecca Lindley. Oh, you're hey, wearing the new shoes. Love them. Right? Awesome job, Alexis. Thank you. That was so much fun. Carly, nice work. You are awesome. Have an awesome rest of your day and we'll see you really, really.