LIVE 30-Minute Full Body Strength + Abs (SPA Format)

Body. Good morning, everyone. We are so excited to be here. Happy Tuesday. It's rainy and gloomy in Minnesota, but we are gonna have an awesome. We wore the bright colors because we're like, we need some energy. We need a little sunshine. We're excited to sweat it out with you guys. The plants are here, still alive. It's a good day. We're so excited to be sweating with you guys today. We'll let everybody join good morning on Instagram. So excited to have you with us. We welcome. Welcome. You're totally ready for this. You can absolutely do it. Yes. We're excited to have you guys. We got lots of new members joining us. Welcome. So many new members, you guys. We have so many new community members. Welcome Amy and Tiffany and Cassie and Pauline and Hannah. Oh, my goodness, so many people. First live ever for Erica. Welcome, Erica. First live ever. I was gonna go try and say your last name, but can't do it. First time doing a live workout for you too. Natalie. First live for you, Ashley. Holy bananas. We got so many new faces here. Welcome new member Hannah. Oh, my goodness, you guys. So many new people. So excited. Join the live. You got three kids with you. Emily, you do your best and you forget the rest. That is the name of the game, right? Awesome job. So excited. Oh, my goodness. We have so many faces here. Good morning. First live ever for Mackenzie and. Oh, good morning. Good morning. Okay, you guys, so pumped. Today's work is going to be super fun. It is our signature spa format which you guys love. Strength, power, power abs. All you're going to need are some dumbbells optional box or bench or couch, ottoman, whatever you want. And we're really excited because today's workout is brought to you in partnership with our good friends atnownowfoods.com. if you guys been following along with nurse move love, you know that NOW is the brand that I trust and use for all my natural products and my sports nutrition supplements. Okay. I have the privilege of going to Chicago and seeing the NOW facilities. They're like one of the few manufacturers of supplements that let people inside their manufacturing facility. I got to see the whole thing from finish, see how our products are made and I was just so impressed with the quality and the prices. So we love NOW around here and I've been relying on them for a lot of my immunity boosting supplements. It's that time of year I got three kiddos and while I personally have now, the new supplements I add to my routine is zinc. So I started taking a little bit of the Zinc immune with some vitamin C in it. And vitamin D is essential if you live in Minnesota. For us it's already been dark and gloomy so I've been taking vitamin D. But what I love is the vitamin D for kids. I mean this is for anybody. You can use it for adults too. They have amazing little dropper. This dropper changed the game because if you have a baby and you're breastfeeding them, you know that you're supposed to give them a vitamin D supplement. But they all come in like this drop that you have to like shove down their throat. This dropper is amazing. Use it for my kids. We also have elderberry this time of year. Bella's got a cough right now so I've been loading her up with elderberry. And if you've been following along, you guys know that I have started a creatine journey this year. I've been taking creatine to help increase my muscle mass as well as recovery time. So I use now for all of those products as well as many more in our household. But what's really cool is that now has an amazing deal happening right now. For the next two weeks. I can get you up to $40 off your now it's dot com order. Okay. So in order to get this, if you're watching on YouTube check out the description below. I have the discount codes posted for you. You can get up to $40 off your order. So stock up. Now's the time. If you're watching on Instagram, comment now. N o W on this live stream and I'm going to send the discount codes directly to you. No, you do have to be following us to make sure you hit the follow button on Instagram in order to get DMs from me. Okay. We are really excited. Thank you now and thank you for the amazing discount codes. Tis the season to stock up on all the good products, right? All right, let's get this party started. Grab your weights. Grab. We have anywhere from 15 to 25 pounds. I'm setting my workout to hit. For this workout you can do strength if you want to keep it low impact. We are going to add a power move in every circuit. It's not going to be overly crazy. Not a lot of jumping but. But there is going to be some power to this as well. So let's get ourselves started with the warm up. Go ahead. Standing underneath the hips. Flap the wings. Nice work you guys. I'm really excited for this format because I know it's one of your guys favorites. Hands Are going to come up big. Inhale, Reach up. Exhale. Pull the elbows down towards the hip pockets. Hands behind the head. Little standing cat cow. Pull the elbows together, round the spine. Pull the elbows back. Spread the chest apart. Do it again. Round through the spine, pull it back and straighten. One more. One more round through the spine, pull it back and straighten from here. Good morning. Calf raise. So this time, initiate a hip hinge. Stand tall, Rise to the toes, roll to the heels. Hip hinge, hips go back. And a calf raise. Nice work. Warming up the hammies right there. Low back, ankles and calves. Nice. Push the hips back. Stand tall. Calf raise. Two more. Two more. Push the hips back. Stand tall. Calf raise. Last one. Hips go back. Stand. Calf raise. We're gonna go for a curtsy squat. Right foot is going to stay planted. Left leg wraps around. Give me a curtsy and a squat. Give me a curtsy and a squat. Walking you through the moves you're going to see in today's workout. All right, we're gonna go strength, power abs. We're gonna hit everything from legs to arms to abs, adding a little power in between. If you want to keep it low impact, follow along with Rach today. Nice. Get one more here. Drive this knee up after the squat and go for high knees, high knees for eight, seven, six. You got it. Five, four, three, two, one. Other side. Right here. Left foot stays planted. Right leg wraps and squat. Nice. Curtsy and squat. There it is. Getting nice and warm. All the moves are timed intervals. Today you got 40 seconds of work, 15 seconds of rest. Okay, three moves per circuit. Strength power abs. Do each circuit two times. Nice work. Here we go. Two more. Two more. Squat. Last one, Last one. Stand up after the squat. Give me butt kicks. Butt kicks. Heels to the glutes. Open up those quads. Top of the thighs. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Forward fold. Reach your hands towards the ground. Hand plant. Step back. High plank. Can always take this kneeling or incline as well. Shoulders stacked over wrist, pull up on the kneecaps. Push back on the heels. Right foot steps outside right hand. Easy twist. Shoulder sweeps to the back for 3, 2, 1. Drop right elbow down towards the mat. Plant the hand, step back. Switch left foot outside left hand. Easy twist. Shoulder sweeps to the back for 3, 2, 1. Drop elbow to the mat. Nice work. Plant the hand, step back. Switch right foot outside right hand. Pulse two. Stepper jump pulse. Two step or jump pulse. Two step or switch. Last one. Nice. Step back. Plank. Push back down. Dog pedal the heels. Nice work. Nice work. Big inhale to the toes. Exhale. Melt the heels. Shift forward high. Plank 2. Push ups. Knees are toes down. Up, down, up. Back rows, row. Elbow to hip. Elbow to hip. Nice. 8, 7, 6. Drop to tabletop in 4, 3, 2, 1. You're on all fours right here. Hands walk away. Hips stay high. Big inhale. Exhale. Melt your armpits down towards the ground. Open the lat. Nice work. Walk it back up right here. Tuck the toes. Here we go. Down, dog. Bend the knees. Down, dog. Bend the knees. Two more. Down, dog. Bend. Last one. Hover, hover. Hover those knees. And hold. Step back, slow burpee. Step in right, left hook down, back. Switch the lead foot left, right, up. Nice. One more each way. Nice work. When you get to the top, jack it out. On this one, jack it out right here. Let's go, jacks. Jacks or taps. Jacks or test for eight. Seven, six. You got it. Five, four, three, two, one. One. Hold it wide. Side to side. There it is. Driving out that knee. Using those outer glutes to stand you tall. Nice. Four, three. We're gonna add some power in two. And one, giant step, right lateral push. Push, push, push. Nice. Use those outer glutes to push side to side. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. She's warm. She's warm. I'm warm. You're warm. All right. Already breathing heavy. Let's get this party started. Yes. Just the warmup, right? Already out of breath. Nicole, I hear you. Hi, from Mexico. Yasmin. So excited to have you with us. Nice work. Nice work. Awesome job, you guys. Nice. No, we haven't started. We're about to start right now. This is good timing, right? I don't know how you breathe and talk. That's why I breathe heaven. That's why I get longer breaks when Lindsay's tired. All right, guys. Strength, power, abs. First set, all you need is a set of dumbbells. Curtsy, lunge and squat. Curtsy, lunge and squat. Just like we did in the warm up. I'm gonna try and go heavy. 25s here. Right foot planted, right foot planted. Here we go. Left leg wraps around. One curtsy, one squat. Right foot stays only. Your left leg's gonna move. Shoulders roll down and back. Here we go. Curtsy squat in three, two. Let's go. One, curtsy lunge, right into a squat. Nice. Just wrapping the left leg around. Drop it to that squat. I'm thinking, need a calf wrap around, stand up. Nice bilateral squat. Try and go heavy here. 40 seconds for boo. 15 seconds off. Nice. A little bit lower body focus in this first circuit. We'll hit the arms in circuit number two. Nice work. You got it. You got it. Two heavies here. You're gonna drop down to one dumbbell for your power move. One dumbbell for your power move. Come on. Ten more seconds. Those weights should feel nice and heavy. Challenge yourself today. You're in the final. 5, 4, 3, 2, 1. Nice work. I'm dropping down to one weight. I'm gonna hold each other. Dumbbell giant. Step right. Get loaded just like you did in the warm. Up. Push, squat. Push down. Lateral push. Squat. Press overhead. 3, 2. Press up. Press up. Left, push. Load. Right, push, load. Left, push. Low. This is your power. This is your power. Nice. Push. Nice. Right here. Nice. Is this a new move? It might be. Yeah, Right. It's a little bit of low impact, high intensity power right here. Load the legs. Drive. Nice. Training out planes. Very functional. Come on. What would it look like if I said final? 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Right out of the gate. Keep that one way. I'm gonna drop a little bit. Step through, chop. Right leg, plant. Left leg. Staggers. Dumbbell to hip. Step through, chop. Stagger, step through, chop. All right. Again, holding each other. Dumbbell. This is the abs. You did strength. You did power. Power. Staying on the abs. Dub that left hip, step through, over the right shoulder. Chop in three, two. Let's go. Step through, chop. Load. Chop low. This time you're taking the weight across that midline, up over that right shoulder. Driving those hips forward. Feet go. Stagger, step through. Chop. Stagger, step through, chop. Nice work. Nice. We're getting grip strength a little bit here. Too. Right. You gotta hang on to that dumbbell. We're preparing you for what's coming. A New Year's program. I won't say much more. You'll see this move in that program. We'll tell you that. No more. Can't say anymore. Final five. Four, three, two, one. Those are your three moves in circuit one. We do it all again. Switching legs. Okay. Left leg, plant. Curtsy on the right. Squat. Okay. Loaded. Push. Three thruster. Chop to the left shoulder. 40 seconds on 15. Up. Grab your heavies. Left leg. Plant. Right leg. Wrapped. One. Curtsy. One. Squat in three, two. Let's go. Curtsy. Stager or nice. Parallel feet. Not stagger. Curtsy feet come. Parallel, drop into that squat. Nice. Curtsy feet come. Parallel, drop. Nice. Working that glute. Quad and then both legs. Glute quad on the left. Nice. Both glute squads. Every time we do a curtsy, I think about the balance and coordination required to do this in a full skirt. If you're like, the 1700s or whatever, when you're, like, curtsying in front of people, can you imagine? I have never thought about that, Rachel. I think about it every time we do it. Women have been strong since the 60s, baby. Come on. Three, two, one. Nice work, you guys. Loaded. Push thruster. Hold each head. Giant step right. We're gonna Pushush left first. 40 seconds. Push press. Here we go. Load it. Three, two, let's go. Push. Nice. Right there. Load. Nice. Drive, push, load. Drive, push, load. Nice work, team. Perks of joining us live. It's where we test the new moves. Guys, let us know what you think of this one. Today's new move coming at ya. Ready Right here. Keep pushing. Come on. We go standing abs after this. You got this, team. You're there. Final 10. Final 10. 10, 9, 8. You got this. 7. 7, 6. 5, 4, 3, 2, 1. Yes. Woo. Chopping. We're chopping. Left foot forward, right foot Stagger. Right hip, left shoulder. Cross that midline. Grab your weight. Three, two, step through. Stagger, feet are parallel. Stagger, feet are parallel. Where's that power coming from? It's coming from your right hip. Driving forward. Drive that right across the body. Arms are just moving it. Hips are doing the work. Okay, core 29 muscles from shoulder to pelvis. That includes your hips. Major part of your core. Guys, come on. Ten more seconds. Right here. Push. You got it. Water break in 5, 4, 3, 2, 1. Weights down, water up. Circuit one. Force to be reckoned with. I'm already out of breath. That's where the hit setting came from, right? Holy bananas, Taylor. I hear it. Welcome from New York, Christina. Nice work. First live for Sunshine Copeland. Excited to have you with us. Welcome Ashley from Tennessee, Kelly from Canada. Whoo. Bumping. Today we are. Everyone must be, like, just working from home today, getting their sweat on. I love it. Here we go. Circuit two. I'm gonna go lighter his arms. Take my 15s. Half hammer curl. L raise. Lower half, lower half. Bicep curl. Shoulder raise and lower. Might need to drop weights here. Alternate arms. Do what you got to do. Okay, gonna go a little bit more arm heavy. We went legs. Now let's hit the arms. Palms face in. Shoulders roll back. Soft bend in the knees. Hammer curl. L raise in three, two. Let's go. Half curl. Lift to the shoulders. Lower. Control. Lower Half curl lift lower. Big compound move today. Hitting biceps and shoulders in one move. But I love this move because you're exhausting both muscle groups. Really very efficient. Right? That half curl, that isometric hold, constant tension. Then you add the shoulders. Nice guys. Stick with it. Come on. Yes, you can. One rep at a time. You can always alternate. Don't stop, don't quit. 10 seconds. Those weights feel heavy. You chose the right ones today. Come on. It's 5, 4, 3, 2. Recover. Woo. Burpee curl press. Burpee curl press. Rachel's got squat curl press if you don't want to hit the deck. Burpee curl press. I'm not going to add a push up because you're doing push ups next. Spoiler alert. Three, two, let's go. Weights plan. Jumper, step back. Nice curl. Push. There it is. Take it down. Jumper, step back. Get the weights up. Push. Nice work, team. Come on. This is your power. This is your power. How can you add some intensity to your power? You give me the squat curl press with Rachel. You give me the burpee pro press with me. Let's go. Hit the deck, push ups and core. That's what's coming next. Come on, stick with it. Come on, guys. 10 more seconds. 10 more seconds. You got this last 5, 4, 3, 2. I'm gonna stay here. Rachel has your standing option. Okay. Dumbbell drag, push up. Dumbbell drag, push up. Right, While I drag, Rachel does a knee drive. While I push up, Rachel does a press out. Okay, Grab that weight. Start it behind your right hand or your left hand. Find a plank, pull it through and push up. Planks and push ups are so much harder when you're out of breath so hard. 40 seconds. In three, two, let's go. Pull it across. Push up. Nice work. Pull it across. Push up. There it is. This is your abs strength power apps. You want to push up, pull that weight across. Here we go. Push up. Pull that weight across. Let's go. Push up. Yes, team. Come on. Keep those hips nice and square whether you're standing or planking. Hips stay stable and square. Lead with the chest. Rachel's got shoulders out of ears. Let's go. Finish strong. Final, final Eight, five, four, three, two, and you're out. Shoulders on fire. Legs. These circuits are tough. Grab some water. Repeat it. Half curl, shoulders. Shoulders are on fire, Rach. Burpee curl press or squat curl press? Plank drag, push up. All the upper body in this one. All the upper body. We'll go back to legs after this, guys. We go back to Legs after this. Come on. Give me your best 40 seconds. With those arms, grab your weight. Half curl. L. Raise for the shoulders. Roll them down and back. Here we go. Tuck your hips or cinch your ribs to your hips. We go in three, two. Let's go. Curl, lift. Lower, lower. You're not ripping these out. Two separate movements right here. So slow it down. Half curl, hold. Lift for the shoulders. Lower. Half curl, lower, curl, lift, drop. When I say drop, I mean lower with control. That's the hard part. The way down is the hardest part of the movement. Control it. Fight those weights. Resistance training. That's what this is. Ten more seconds. Let's go. Up, down. Four, three, two. That's what they just dropped. It should be hard. It should be harder than the last. It should be hard. Burpee, curl press, standing squat, curl press. Pick your level. All right, we go in three, two. Let's go. This is your power plant. Jumper step, curl push. If you want to go a little bit heavier, you can add a little dip drive to that push. Little two inch dip drive. Nice work. Curl push. There it is, guys. Come on, come on. Power right here. You got this. You're on the mat for core after this. Finish strong on that upper body. Ten more seconds. Let's go, team. In it together, one rep at a time for four. Three, two, and rest. Nice work. Push up. Drag with me. March. Press out with Rachel. Last move. Let's go. Always got a standing option. 3, 2, let's go. Pull it through. Lead with the chest. Pull it through. Lead with the chest. Let's go, team. One rep at a time. You got this. Come on. I doubt this is the hardest thing you do today. Come on. What else you got that you're facing in your life? You're building strength here so you can build mental toughness to conquer the rest of your day. 10 more seconds. Let's go. Down, up. Come on. Your water rib comes in five, four, three, two, and you're out. Two circuits down, two to go. Way to go. Nice work. Halfway point. How we feeling? Back to legs. Back to legs. Nice work. You love the burpees, Nicole, Flashback to yesterday with those burpees. Curl press. I love it. Hannah first. Live from Alaska, welcome Amanda Davis. Excited to have you with us. Welcome Loretta from Oregon. So cool, you guys. I love that we get a sweat together. Motivate each other. Dumbbell. I'm gonna bring my box into play. Rachel's gonna do it all from the ground. Okay? Bulgarian lunge, split lunge. You pick. Okay. I'm Gonna grab one heavy. You can stack them up with two heavies. Yes. Rage doesn't matter. Let's go. Can't do my right to left. Right leg forward, left leg on your box. I sit, kick out, come up. This is where I land right here. Okay. Okay. Rachel's gonna keep planted. I'm gonna stay right here. 40 seconds in three, two, let's go. Drop that knee down. Drive up through that front heel. Lower the back knee. Drive through the front knee up. Nice work. We did a real talk about this. The more stacked my shoulders are, the more quad glute I'm going to get. The more I go into a forward hinge, the more glute hammy I'm going to get. Because you're lengthening through that muscle, right? The more you lengthen it, the more tension or work that's required of it. And you, if you try it, you feel it. Yeah. Like shift forward. You'll feel it in your glute. I always like a little forward lean on these personally. But you're gonna pick your poison. You only get each side once and you're already in the final. 5, 4, 3, 2, and you're out. Nice work. Power is a single leg step up. Right leg goes forward. Keep it there. Here's me. Right leg on your box step drive here with Rachel. We got knee slams, knee slam. Love it. 40 seconds. Three, two, two, go up. Now you can do this on the bottom stair of your staircase. Second stair, little power drive up. Really getting after those glutes today. Come on. Come on, Rachel. Stay nice and low in that front right leg. That's how she's getting her glutes driving that back knee up. Come on, come on. Yes you can. Nice guys. Right here. Let's go. Bring it home. Five, four, three, two, and you're out. Toy bananas. Right glute. Yeah. Hugs wire, single arm incline. Back row, right arm's gonna row. Left arm on the box for me, Rachel. Dumbbell right hand. You're gonna stagger. Great. Cinque row plank is natural, man. Lindsay's struggling today, guys. Three, two, let's go. Up. Nice work. Nice work. Nice job, you guys. We just filmed a workout that was. What was it? Emom. Yeah. A true to timer workout. Forearms are so sweaty and it was so hard for us to stay perfectly on time the whole time. We did it. We did all the way to the end. We stayed so on time. I was so proud of us for crushing that workout. We also just filmed a wrist friendly modification pose. If you got wrist Pain. It's a great mod right here for plank and row. Single arm rope with an incline for 3, 2 and 1. Great option for wrist pain. More coming on that. Back to Bulgarians, guys. Back to Bulgarians. Left leg out, right leg on your box or right leg behind you. Three, two, let's go. If you're with me, shoelaces are down. Right. If you're with Rachel, backwards planted. You decide. Add that tiny hinge forward if you want a little bit more glute hamstring. Nice work, team. One rep at a time. Yes. Come on. 20 down, 20 to go. Let's go. Building strong legs right here. Drive to the front heel. Nice, strong front knee. Final 10, final 10. It should feel heavy, it should feel challenging. This is a good thing. Sit in it for 5, 4, 3, 2 and 1. Nice work, guys. Power. Single leg, step up. Left leg forward. Left leg on your box with me. Here we go. Add some power, add some power. Three, two, let's go. Up. Make use of what you have. Use a chair, use a staircase, use the floor. Come on. You do this all low impact and still find a lot of ways to add intensity and power. Let's go, team. Yes. I'm with you. I'm struggling. Someone just popped in. Me too. Come on. We're struggling together though, right? Together for 10. Finish it right here. 5, 4, 3, 2, 1. Totally glutes. Totally glutes. Just the breathing. Just bananas today. I'm tired. That kind of weak Tuesday tired. And it's only Tuesday. All right, one heavy weight left arm move. Standing and planking in three, two. Let's go. Finish Circuit three. Nice and strong. Nice work. Nice work, Nice work. Circuit four, we're gonna start with power, and then you're gonna hit the mat for the final two moves. Yes, team. One row at a time. Strong back, strong core. 20 down, 20 to go. Come on, Hang in it. Pull the elbow back towards the hip. Hold for a second. Lower with control. It's 10, nine, eight. You got this. Seven, six, five, four, three, two, one. You're out. Is right. Start to three. Grab your water. Circuit three, grab your water. One circuit left, guys. Circuit four. Option to keep your box, your couch, ottoman, your couch option. Do it from the ground with Rachel. We're gonna mix it up. Circuit four, we go power strength, abs. Power, strength, abs. Okay, kick off with power. Finish with strength and abs. One more round, guys. You got it. How we feeling? Nice work. Added some intensity by carrying my 8 month old. Emily, you are a rock star. Everybody says, way to go, Emily. Today. Way to go, Emily. I love that we can encourage each other like that. That's the coolest part. Also, shout out to all the kids doing this with their moms right now. We love the kids too. I feel like it's so sweet to see you guys hanging out with your moms now and telling your mom they're strong. Yeah. Encouraging her to finish. Shout out to all the kiddos out there, making us stronger each time we pick them up. Right? All right, here we go. Circuit four. You're gonna go with power. Single arm, clean, squat thruster. Single arm, clean squat thruster. Grab that one heavy weight. We'll start it in the right hand. It's gonna go between my feet. Right hand's gonna meet the weight, clean it up to the right shoulder drop into a squat, drive it overhead, re wrap, set it down all on the right side for 40 seconds. And then we got a glute bridge, chest press, tricep dips, knee drives. Here we go, Rach. Ready? Let's go. Let's do it. Let's go. Three, two. Let's go. Grab it. Clean it. Drop it. Drive it. Rack. Set it down. Do it again. To the shoulder, drop, drive. Rack. Set it down. Shoulder, drop, drive. This is your power. This is your power. One arm, one side at a time, naturally engaging that core when we load the weight on one side of the body. Come on, team. Drop drive. Yes. Right here. Clean. Final ten. Final ten. Let's go. Keep pushing. Clean drop. Five, four, three, two. Finish. Yes. Whoo. Glute bridge, chest press. Try and stay heavy. Try and stay heavy. I'm gonna hold this on my box. Rachel's gonna hold it on the ground. Chest pressing. Shoulders are resting right here for me. Elbows are never touching, box or ground. Here we go. Three, two. Let's go. Push. Inhale down. Exhale, push. Nice. Constant tension on the glutes and hammies. Nice chest press. Inhale down. Exhale, push. Arms are slightly dropping into that 45 degree where you have the most leverage. Be kind to those shoulders. Nice, strong chest. Nice work. I hear from a lot of women, and it surprises me the dumbbell chest press is actually one of your favorite moves. Three, two, two. You're out. I'm with you. I love the chest. Here we go. Rachel's got dead bug for abs. I've got one tricep dip, two. Reverse plank knee pulls. Three, two. Let's go. One. Dip, pull, pull. One. Dip, pull, pull. Elbow shoot straight back knees. Pull to the chest. Pull to the chest dip. Nice. Working on hip Flexors and low abs. Right there. Dip. We often talk about stretching, but we don't talk about strengthening the hip flexors. If you wanted to make this harder, simply wrap one of those mini loop bands around your feet, add some resistance to that knee. Pull shoulders out of the ears. Last five, four, three. Four, two. And you're out. Nice work, guys. That Circuit three, one more time through it and you're out. I love it. Back to power. Today is sweaty. You are crushing it. Here we go. So stinking sweaty and strong. Yes. Erica can always catch the replays. Always stay live. Okay, last hand. Clean thruster just on the left. Finish strong, guys. Clean thruster just on the left. Chest press and core rage. Let's do it. Let's go. 4. Set in the best side, 4th circuit. 3, 2. Grab your weight. Clean it. Drop it, drive it. Final 40 of this move. Final 40 of this move. Circuit four. Finish strong. I think this is like a iconic nursery blood movement. I love big, strong, powerful moves, especially as you increase those weights. Man, does it feel good to throw them around with some intensity and some power. We talk about this all the time. Strength training is so important, right? So important. But just like you start losing muscle mass at the age of 30, you start losing your fast twitch muscle fibers, your power and agility. 3, 2, 1. If you don't use it, you really do lose it. Guys, come on. We're here to keep you using it. Chest press, isometric glute bridge. Hold. You're there. In three, two. Get them up. And push. Push. You want to add some rotation. Rotate palms in. Palms rotate out. And in, little rotational press. As you pull the pinkies towards each other. Think about squeezing your pectoral muscles, your chest muscles, right, right. Underneath your breast tissue are your pecs. Squeeze them together as you rotate your pinkies towards each other. Nice work. Nice work. This always feels like a twin test to me because I can't see you. So I'm like, are we synced? Are we moving at the same speed? I don't know. Yes, Rachel, you always crush it. Two, one. I, like, don't know what I would do without right now. I'm like, I don't even tell her the moves anymore. Here's what we're doing. You got it? We figure it out. Tricep, knee pull. Deadlock. Three, two. Let's go. One, dip. Pull, pull. One, dip. We were laughing because. Did this song recently come back for you? Yes, it was coming on TikTok. Jenny on TikTok was like the. When I dip, you Dip. We dip. Like the old school song that I know, which I shouldn't be singing because that one seems very clean, but we can come up with our own. Yeah. My shoulders are so on fire today, right? Yeah. This was a shoulder spicy workout. Come on, guys. Final 10. Let's go. Finish, finish last. Five, four, three, two. You're out. Holy bananas, that one got me. Today Tuesday spa workout. So hard. Nice work, Nina. You love the squat Thruster. Guess what? We have a YouTube community, right? If you hit the join button on our channel, you'll find out what it's like to be a part of our community. We have over 3, 000 members strong and. And every day we give them an add on challenge. Today's add on challenge is 16 frog glute, glute, glute, glutE, glute, glute. 16 frog glute bridges. So we're going to do that together. Everybody, right here live. Let's knock it out. You can have the option to put a dumbbell on your hips. Frog means soles, lift you to touch. Knees are wide. We're doing a glute bridge that targets our outer glutes. If this is uncomfortable for you, go ahead and do a standard glute bridge. 16. We got three, two, lift, squeeze. That's one, two. Your glutes never hit the mat, right? Concert tension. 3. Hold at the top. 4. Squeeze. Nice. 5. Awesome work. 6. 10. More. Go. 10. Nice work. 9. Awesome job. 8. We're all gonna hold high right here. In 6. Finish. 5. Keep those hips nice and even. That's why I like to put a dumbbell there. 3, 2. Last one. Just hold. Hold for 10. 9, 8. This is it. 7. You're so awesome. Final 6. 5, 4, 3, 2. Release. Yes. Team Woo. Strength, power abs. 35 minutes because you can never hit 30 on the nose. So proud of you. Thanks for showing up and working hard. Way to go, Terri. Great first live. So glad you joined us. And she wants to hear more about the retreat. Yes. Here's the good news, guys. News about the retreat. Full details and and tickets officially available on Monday, November 25th. This upcoming Monday, we're going. Full details. All right. Make sure you're on our email newsletter list. If you're on Instagram, you can DM or comment email. We'll get you at it. Make sure you get that if you're on YouTube. Nourishmooplove.com backslash subscribe get the email newsletter so you find all the details out about the retreat. Can you Imagine doing this live. Rachel and I sunrise workout, Arizona desert outside, sun is rising. We're sweating. I want to see you there. Full details, go live. Okay, on Monday the 25th. Nice work. How important is it to feel sore the next day? Actually not. Not important. No. Soreness is delayed on. Right. Like delayed onset muscle soreness. It happens. Right? Especially if you're like, if you're progressively reaching for those heavy weights, it can happen. Not a great indicator though of a great workout. Like you should not be sore every day. Right. We want some soreness at some times, especially if you're trying new moves. I don't know what it is about tricep dips. It's like they always get the top of my shoulders. It's that good stretch. But my triceps aren't necessarily sore from that unless I rip out maybe 100 of them. But muscle soreness is not a great indicator of a good workout. What is a great indicator of a workout is are you exhausting a muscle group? Right. Do you feel energized and accomplished at the end of your workout? Do you feel challenged? Right. Okay. All those things can be good indicators. Are you feeling stronger? Those are all good indicators. Are you getting more push ups progressively? Are you getting more reps? Are you getting to whatever that goal is? Can you hold a plank for a minute? Okay. I get really excited about this stuff. I want to talk about it. But if you want and a good indicator of your fitness, where you are and where you would like to get to you guys. We have a free fitness assessment PDF. It is on our website. OK. A free fitness assessment PDF. We can link it in the YouTube description below. And it takes you through a strength test, a mobility test and a little bit of a cardio test. And you can go through those markers and decide if you want to retest in three months and see what progress you've made. Okay, I'll stop talking. I love it when Lindsey like nerds out about this stuff. It's so cool. There's so many other ways to measure progress over soreness. So go ahead, flap your wings. We're going to stretch it out. You want to give one final shout out. Take your hands behind your back. Big inhale. Chest expansion. Let's stress out those chests from all those chest presses. One more shout out to now. Thank you for sponsoring this workout. You can find all of my favorite products. If you go to Nursery Love and search supplements, you search protein powder, you'll find all my favorite now products. But also you can go to nowfoods.com big inhale. Reach up. Exhale. Take a nice prayer squat. Nice and low. Prying side to side. Okay? Okay. Otherwise you can check out the description below for an amazing discount code. Nowfoods.com up to $40 off for the next two weeks using the discount codes linked in the description below or comment now on Instagram and we will DM them to you. Plant the hands, hips, press high. Shake out the hammies. The back of the legs. Waddle, waddle, waddle. Walk your hands over to the outside your right foot. Nice. Now walk your hands over outside your left foot. Awesome job. Soft bend in the knees. Roll up one vertebrae at a time. When you get to the top, roll the shoulders up, back and down. Up, back and down. Standing on your left foot. Right heel comes to the glute. Find your balance. Quad stretch opening up the top of the thigh. Nice work softening the standing legs. We're currently in the midst of our 43010 challenge, which is four strength workouts, 30 grams of protein at every meal and 10,000 steps a day. I love this challenge because I'm a numbers based, like check it off. I like the check off. Right. If you want ideas for how to get 30 grams of protein, we released a high protein meal plan. I had that for breakfast. Wasn't I'm following that meal plan this week. We have that on the website. The grocery list. We made pretty low checkable graphic for you. Rachel made the pretty graphics, you guys. Rachel, she made it really pretty. It's beautiful. Right up across the body. Drop the shoulder. Gaze over your right shoulder. Nice little shoulder stretch there. You'll feel that in the upper back as well. As I mentioned, full retreat details are going out on Monday the 25th. So excited to share that with you. We'll also be announcing the winner of our all expense feed giveaway. One person is lucky enough to join us. We're going to pay for their entire entire trip. Other side. And we'll be live again next week for YouTube members, people that are part of our YouTube membership. If you're interested, hit that join button. 5.99amonth. You get more workouts with us. You get live Q&As with experts, you get early access to merch. And you're gonna get a discount price on our ticket that will pay for the entire year plus of your membership. If you would like to get a discount and come to our retreat, just sign up to become a member because it's so going to be worth it, right? We're giving the Members, an amazing discount for the retreat. So you can hit that join button on our YouTube channel. Big inhale, reach up right hand from the middle of the back. Take a nice side body stretch. All right, so hit the join button if you want to learn more and get a discount on the retreat. And we will be live with members on Tuesday. Next week, the 26th, a little pre Thanksgiving sweat session. Think we're going for a full body shred. Legs, arms, core cardio. One of our signature workouts. That feels like a good holiday week workout. Feels like a great holiday week workout. Speaking of holiday week workouts, next week you guys have been asking for a three day workout split. So we thought Thanksgiving was the perfect time to do it. We're dropping a brand new three day workout split next week. If I were only gonna work out three days a week, these were the three workouts that I would personally choose. And so if you want that again, just jump on our email list. You guys are so awesome. We love sweating with you live. I hope you join our email list so you can can stay in touch with all the amazing things we have coming for the new year, including our new year's program. We're so stinking excited. Grab your now discount codes. Thanks so much for joining Instagram. We'll see you guys really soon. Have a great day. Awesome job, YouTube. We get four bananas from Erica. She gives us four bananas. Remember that you are important. Oh, you're so sweet. Thank you. When is the retreat? It is February 27th through March 1st. February 27th is a Thursday, March 1st is a Saturday. So it is Thursday Friday set Thursday evening into Saturday morning, Thursday evening into Saturday morning in Arizona. Full details coming on Monday. Thanks so much for asking. Thanks for joining us, Ashley. Thanks for joining us, Hannah. So excited for everything coming in 2025. We are too. Thank you. Jennifer. Awesome job. Nice work. Lizzie. Yes. I'm so pumped for pull ups coming next year. Yes, Ashley, New year's program. Get your pull up bars. We are so stinking excited. Yes. 12 week pull up progression program. You guys, there are six Mondays left in the new year. Six weeks. In six weeks you could get halfway to your first pull up if you don't have one right now. Our 12 week guide is meant to get you to your first pull up. You got six weeks to get a jumpstart on it. Like get a jump start right. We are so for it. Yes, Tina. This workout is available tomorrow and later today. It stays live on our channel. On our YouTube channel. Just head over to the live tab and you will find all of our live workouts, including this one from today. Nice work. Awesome job. Oh, coming back from a fractured pinky toe. I get that. I fractured my pinky. You just hang in there. Nice work, you guys. Speedy recovery. Awesome job. You crushed it, Carrie. With twenties. Yes. That means it's time to bump up. Get those 25 pounders on your Christmas list. Carrie, I know. You're so stinking strong. I've seen you work out all over the world. You traveled all over with a set of dumbbells and crushed our workouts. I know. You're so strong, Carrie. Awesome job, you guys. Thank you so, so much for joining us. You guys are the best. First live workout. Thank you. Oh, I'm going to botch your name. Is it Maro? Your Maro. Your name is beautiful. I love it. I wish I knew how to say it better. Can you post your pull up bar again? Yes, we can link our pull up bar. We have a community chat. Or we can link it in the description of this workout plan along with the 12 week pull up program as well. We will link our pull up bar and you can always find it in our Amazon storefront too. We could link our Amazon storefront. All of our good stuff that we constantly refer to is there. Or you can go to nourishmovelove.com and search gym equipment on our website and you will find it there too. You guys are the best. Thanks for joining us. Have an awesome day. If you're a member, we'll see you live on Tuesday the 26th next week. Otherwise, I'm not sure when we're going live next again. Actually, I do know. I think it's from sunny Arizona. I think it's going to be a pre. We're going to give you guys a preview of what you can expect if you come on the retreat in the first week of December. We'll be coming at you from Arizona, so have an awesome Thanksgiving. If you don't see you before then. Bye you guys.