Live 30-Minute Full Body Strength Circuits (with HIIT x Abs Finisher)

All right, we are live on YouTube. I'm gonna get us queued up on Instagram so we can get this party started. Happy, happy Friday, you guys. We are excited to be here today. We're coming at you live. And look who's on set with me. I'm Lindsay. I'm gonna nurse. We love. Joined by my amazing husband. Hello, everybody. Tim. You guys recognize Tim from Athlete 25. He's joining me for a workout again this morning. We are excited to be coming at you with Full Body Friday, you guys. All you're gonna need for for today's full body circuit workout is going to be some dumbbells. We're doing one of my current favorite formats, which is all strength on the front end, and then we're going to have a hiit and abs finisher on the back end. And the good news is the sun is out in Minnesota, which makes it even better. And we got to give a special shout out to our brand partner. Today's workout is brought to you in partnership with Element. The electrolytes we use daily. And love you guys. I don't know about you, but Element helps me keep the mom energy high. As parents of three little kids, life just always feels full for us. And so we love how easy Element makes it for us to get our daily dose of sodium, potassium, and magnesium, giving us everything we need in one small little packet that we can take on the go with us. And nothing we don't like. No added sugar because we know our kids are constantly drinking out of our water bottles as well. And we know that keeping staying hydrated with Element is a great way to not only boost our energy, but it boosts our immunity. It helps with our endurance during our workouts. You're going to need that today and as well as our recovery on the other side of this workout. So Tim and I both add half a packet of Element electrolytes to our water bottle before every single workout. He's on Team Watermelon. I'm on Team Lemonade Salt. And the good news is is that Element has given us a link. So when you click the link in the description below, you get a free sample pack with purchase so you can try the flavors and decide if you're on Team Lemonade or Team Watermelon or whatever flavor Raspberry, Citrus. There are several to choose from, so click the link in the description below. Give our favorite electrolytes a try and get a free sample pack with purchase if you're following us on Instagram. All you got to do is Comment LMNT on this workout and we're going to DM you a link to get a free sample pack with purchase. So thank you, element. Now let's get this party started. You guys. Like I said, all you need is dumbbells. Today you got six moves. Three lower body, three upper body. 40 seconds on, 20 seconds off. You're gonna do three sets and then we finish with a hit and abs finisher. It is gonna be a lot of fun. I gotta give a couple shout outs to the people. I see people joining the chat. Oh, welcome, Tina. So excited you're here with your granddaughters. We gotta give a shout out to Jubilee and Gabrielle. Welcome and thanks for joining your grandma. We got Caitlin from Tennessee. We got, we got Idaho with us. Good morning, you guys. So excited. I. I have to give a shout out. Someone commented on this when I was reading for Michelle. When I told my kids I'm doing a live workout, they said, is it a hard one? Michelle, what do you think? Today's gonna be a tough one. Tim read it yesterday and he was like, oh, no. Here we go. Nice work. Okay, let's go. First time for Kelly. I love it. Good morning. So many of you guys joining us. Okay, let's get this party started. Let's do it. Ready? We're gonna start with a full body warmup. Nice. Tim's walking us in. So we got a timer. He's getting us a timer on the back end. You can go ahead and just start flattening your wings. We're going to get warmed up. This is the real behind the scenes. There you go. Nice. He's got special passcodes. All the girls know my cat codes. They don't know Tim's passcodes. Okay, here we go. We're going to go big. Inhale, reach up, exhale. Hands are going to come behind your head. You're going to give me one. Good morning. One squat. So push the hips back, stand tall. Drop the hips low, stand tall. So hips go back. Stand tall and hips go down. Stand tall. Nice. So push your hips back. Now drop your tailbone between your heels. Nice. Push this back. Drop your tailbone to your heels right between them. Nice work. One deadlift, One squat. Very functional. Warm up. Take you through several moves you're going to see today. Nice. Give me one more just like this. One more. Just like this. Hinge, stand, squat. Nice. Take the arms here. Bullpost. You're going to go down. All the way up, reach and all the way down. All the way up, reach and pull a little shoulder Complex. Down, up. Reach. Pull. This is what I meant to do. Drop, lift. That was awkward. I was like, why does this feel weird? Right here. Lift up. Reach. Here we go. Down. Drop. Nice. Like the robot. Like the robot. Nice. Here we go. You got one more. Just like this. Up and reach. Take it down. Nice. We step back. Lunges. Let's go. Right leg forward, left leg back. So you're gonna give me a lunge knee drive is an option. Or a tap lunge. Tap lunge, knee drive. Nice. Dropping that back. Left knee to the ground. Driving up through that front right foot. Nice. Think about power on the way up. Drive up with power, lower with control. Drive and lower. You get to choose your weights today. It's Friday. You might be tired and sore. We've been doing perform 20 here at ML. Nice. High knees, high knees, high knees. March. You can always march in place. Or give me some high knees. Run it up, run it up, run it up right here for eight. Seven, six. You got it. Five, four, three, two. Switch your leg. Left leg forward. Right leg's going back. Same thing. Lunge, drive or lunge Tap. You choose your level. Lunge drive or lunge tap. Nice work. Nice Strong front left foot. Strong front, left knee. Drive that knee up in line with that hip. Getting nice and warm. Nice work, Jumping Jackson. Three, two, one. Here we go. Jacket, jacket, jacket. Option, tap, tap, option. Jack, Jack, go. 8, 7, 6. You got it. 5, 4, 3, 2. Hold wide. Lateral squat. We're gonna hit side to side. Toes face me or slightly out. Hit right, center, left, center. So you're driving off that knee all the way up, down, up, down, up. Nice. Driving out of the hole. Nice work. Thinking about sitting back into your hips, not into your knees. Sit back to the hips. Nice drive out of that hole. Transfer the weight to the outer edge of the foot. Open up those hips and inner thighs for 3, 2, 1. Nice. Take a nice wide leg forward. Fold toes. Face me. Hands hit the mat. Step back and find a high plank. Your opposite plank is always to drop to your knees. Shoulders are stacked over wrist. Core is tight. Hold here. Take a shoulder tap, opposite hand opposite to toe. 8, 7. Off the toe, opposite shoulder. 5, 4, 3, 2, 1. Right foot outside right hand. Easy twist. Gaze. Follow those fingertips. Stretch through those glutes. Open those hips. Drop your elbow to the mat. Nice. Set it down. Switch that left foot outside left hand. Easy twist. Nice. Drop the elbow. Same thing. Do it again. Do it again. Right foot outside right hand. Easy twist. Drop your elbow. Woo. Those hips nice and tight. Today Left side, left side. Drop it. Nice work. Step back. Two push ups, knees or toes, Take it down, up, down. Push all the way up and back. Down, down. Pedal out your heels. Knee drops. Bend, extend, bend, extend. Warming up those knees, those quads for three. Nice. Two and one knees hit the mat. Little cat call action. Drop the belly. Lift the chin. Reverse it. Tuck the chin. Roll that spine up. Flat back, neutral spine. Step back to that plank. Slow burpee walkage. So you step your right foot, your left foot. Stand up, squat, hit the mat. Step back, step back. Switch. Left, right, up, down. Nice. One more here. Right, left, up. Lateral pushes. So hit right, hit left, get right. You can land on one leg or double legs. You can land on 2ft or single leg, activating those outer glutes for 8, 7, 6. Finish that warm up right here. 4, 3, 2. Rest and recover. All right? Grab a quick sip of water if you need it. We're jumping in, guys. First set is legs. First set is legs. You have three moves. Sorry. You're doing 40 seconds on, 20 seconds off. I'm gonna start with one way. Tim's gonna start with two. We got a deadlift and a squat to kick us off. Nice. We love it. Awesome. Happy early birthday to Kira. First live workout for Kristen and Tuscaloo girl. Tuscaloo girl all the way from Germany. I don't know what time it is there, but that's crazy. Oh, it's Kayla. Kayla, it's your birthday on the 10th. Turning 39. Happy early birthday, Kayla. Grab your weight. Starting on legs, go heavy. Tim's gonna give you one deadlift, one squat. That is an option. I'm gonna take one heavy weight, and I'm gonna give you a deadlift, clean squat. So I'm gonna hinge, clean the weight up, drop into a goblet squat. You got options. Today, it's option Friday. Choose your level. Two weights or one weight. Add the clean or don't. 40 seconds. Deadlift, squat. Deadlift, squat. You're there in three, two. Let's go. So hinge, hinge, hinge option at the clean and then drop into that squat. Nice. Break at the hips and then drop your tailbone between your heels. Hinge for the hamstrings, squat for the glutes and quads. Hammies, hips, glutes, quads, toes. Stay facing me the entire time. It's hips back, clean is an option. Hips down. Nice. You can go heavy and slow, or you can add that little clean if you want to, with one weight. Nice work, team. Yes. Ten more seconds here. Then we're gonna move laterally today. Nice finish. 5, 4, 3, 2. Rest and recover again. I'm stick with one heavy weight. If you got two lighter weights, you're gonna frame your right foot. Step into the right lateral lunge. Just to the right. Just to the right. Stand back up. I'm gonna use one heavy weight. We're gonna go just to your right. Drive out of the hole in three, two. Let's go. Hit right. Drive up out of that hole. Hit right. Drive about that whole. Nice. So left leg is going straight as I sit back into my right hip. Not sitting into the right knee, sitting into that right hip. Right. Sit back into your hip. Drive out of the hole. Sit back into your hip, drive out of the hole. Okay. Nice. You have your squat with two feet on the ground. Now you have your lateral lunge. Single leg exercise. Moving in a different plane of motion, side to side. Nice. Then we're gonna go back to step back lunges. And four, three, two, and rest. Nice work. I'm gonna grab two weights. Now we're gonna stay on that right leg. So right leg granted. Right leg does the work. Two weights at the side or one at the chest? Left leg steps back. Lunge, tap, lunge, tap. Keeping the work in that right leg. Three, two. Let's go. Step back. Drive up. So you just hit your outer right glute. On the lateral lunge. You hit your outer right glute. Now you're hitting your glute quad. A little bit more quad dominant here. That's top of the thigh as I step back, and then as I stand up, drive through that right foot. Think about making a fist with your right butt cheek to stand you tall. Inhale down. Exhale. Drive out of that hole. Strong front right leg. Strong knee. 10 seconds. We switch to arms. Upper body in five, four, three. One more. Two. Rest. Nice work. How are those legs? All right, we got a pattern for upper body. See if you can catch it. Grab weights you want to use for a shoulder press. Right arm's going to go up overhead. 3 presses on the left. Hold left drop. 3 presses on the right. 3, switch. 3 switch. If holding one overhead is not comfortable for you, just keep it racked. Single arm press and switch. Grab weights. When I use for a neutral shoulder press, that means palms face in towards your face. If you're with me. Right arm up. Press left in three, two. Punch. Three, two. Hold left, hold left. Drop right for three, two. Hold right. Hold right. Drop left. Nice. Ribs to hips. Not arching through that back. Hold. Left, drop right, punch right for 3. You got it. 2. Switch arms. Switch arms. Arm. That is overhead. Long bicep by ear. Yes. Shoulders are on fire. Holy bananas. 10 seconds. This is when it gets hard. Switch. Come on. 5, 4, 3, 2. Rest. That was tough. We're gonna stay with that pattern. Bicep curl, isometric hold. Curl. 3 on the left, holding halfway on the other arm. So start with your right arm halfway. Three on the left. Switch. Right arm half. Hold. Three, two. Curl for three on the left. Two. You can slow it down. Last one. Now fold halfway. Switch. Right arm curls for 3. Not ripping these out. 2. Hold halfway on the right. Switch. Left arm curl, left arm curl for three. Holy bananas. These are hard. Right. Two, one. If you have lighter weights and you want to make your workouts more challenging, you do this. You add an isometric hold to one arm or one side of the body. Come on. Three. Yes. You're in the final. Five. Four, three. Two. Rest and recover. We're doing that same thing on your back. Hinge over. Back row. Hold right three rows on the left. On that third one, you hold left. Drop right. Same format three and three. Same format three and three. Grab your weight. Hinge over. Here we go. Left arm. Hold right arm row. Sorry, Sorry. Otherwise, left arm row. 3, 2, 1. Hold left row right for 3. 2. Hold right row left for 3. 2. On this one, when you're doing an isometric hold, it's really easy to let your shoulders creep up, let your neck sink back like a turtle. Think long neck here. Lengthen through your neck, right now lengthen from neck to tailbone. Keep that spine nice flat. Nice long. Come on. Ten seconds here. Row two, Three. Switch. Nice. Two, three. One more. Here we go. And you're out. Yes. Okay, in between each round, get a little bonus action. Five push up burpees. I want clean burpees. Clean push up burpees. Stand up. Okay, get the deck. Push up. Stand up. If that's not available to you. Five thrusters down. One. Down. Two it is. Five. Pick your level. You're there. Count your reps in three, two. Let's go. Give me a clean push up. Stand up. You have five reps between circuits. It's only five. I want to see a clean burpee. I want a clean push up squat plank. Push up. Nice. Last one. Right? You got one more. That's five. Nice work. All right, those are your six moves. Seven if you count the burpee. Gonna do it two more times. Grab a quick sip of water. Back on legs. How we doing? Feeling good. Jim did plyometrics yesterday. Sounds like your legs are gonna hurt today. A little bit of regretting my choice, but working on twice in a row is good. Okay, here we go. Grab the weights you want to use if you're at the gym. One deadlift, one squat. If you're with me, you can mix it up with this goblet and add a clean. 40 seconds. Three moves legs in three, two. Let's go. Hinge, clean. Squat, stand. Now we're off. He doesn't have Rachel's rhythm. I can't. We go at our face. It doesn't matter. You do you. It's 40 seconds of work. I want you to move at your pace. You can go heavy and slow. You go one dumbbell, add a little speed with a clean, you decide your workout. I know. My Fridays were different than my Mondays, that's for sure. Give me what you got today. 10 seconds. 10 seconds, finish. 5, 4, 3, 2, rest. Keep that one heavy if you want it. Lateral lunge just to your left this time, sinking back into that left hip. I gotta add my little flare for you, you know? Yeah. Keep doing your toes. He moves at his own pace. Be the zone drum kind of guy. Step left in three, two. Let's go. Everyone remembers the Athlete25 workout when Tim just stopped, right? It wasn't a full stop, but it was pretty close. He's like, I got a hamstring cramp. What do you want to do? I was like, we're filming. There's no pause button on the live. There's no stopping. We'd love to know if you did athlete 25 with us. What was your favorite workout from that program? We love hearing your guys feedback. So fun to see. I'm not going to lie. I was surprised how many people liked the cardio agility days. I thought those were not going to be a hit. They were. You're here for 5, 4, 3, 2. Rest. Grab two heavies if you want them. Reverse lunge. Left leg forward, right leg steps back. Keeping that work in that last glute quad. Okay, Grab the weights. You want to use step back lunges. Step back lunges in three, two. Let's go. Step back, drive up. Remember, you're dropping that right knee to the ground, gently driving out of the hole. Nice. Think about adding some power on the way up. Drive. I like to think about making a fist with my butt cheek. It just helps me stand up strong. Use whatever visual cue works for you. You're driving out of that hole. Nice strong foot. Nice strong knee on that left side. Drive up, keeping those shoulders stacked over those hips. There's those glutes. Ten more seconds. Ten more seconds. You transition to arms. Good news, good news. In five, four, three. You gotta give me one more. Two, one. Whoo. Glutes. There they are. All right, back to shoulders. 3 and 3. You can go single arm presses. You can try and stick with that isometric hold overhead. Your workout. You decide. An isometric hold. That's an intensity. That's tough. I know the next round on that one. Go up a little weight when we're alternating legs. Yeah. Okay, here we go. This time. Punch left, press right at three, two. Punch. Three, two. Hold. Right, punch left. Three, two. Nice. Hold it. Switch it. There it is. Just rip it out three reps at a time. Your pace, your tempo. Settling into overhead press is usually when I shut my eyes, trying to keep a nice, strong arm overhead. Lock it out. Bicep right here. If it feels hard right now, it should. You're in that final 10. You're in that final 10. Come on, keep pushing. You got this, team. What would it look like if I said 5, 4, 3, 2. Rest. Shoulders never get easier. I don't know what it is. Biceps half hold.3 curls. Isometric hold makes this a lot harder. Try and think about keeping where your elbows are, not behind you in line or in front of your body. Grab your weight. Hold on the right. Curl left in 3, 2. Curl for 3, 2, 1. And you're switching. Think about where that elbow is. Don't let it drop behind your body. Be kind to your shoulder here. Holding halfway. Switch. Other side. Yes. Team. Yes. Come on. Fight for every rep here. Stronger with each curl. You're over halfway. You're over halfway. You got this. There's that heavy breathing. Catch the breath. Come on. 10 seconds. 10 seconds. Last five, four, three, two. Rest. Back rows, back rows. Hold the chicken arm or a bat wing on one side, row for three on the other, then switch. Remember, nice long neck here. Don't let those shoulders creep up in that hole. Shoulders down and back. Shoulders down and back. 3, 2, 2. Hold. Right. Wrong. Left for 3, 2, 1. Hold. Switch. So you're thinking elbow, hip, shoulder blade down and back. Really focus on shoulder blade down and back this time. Don't let that shoulder, that trap, don't let it creep up. Keep that shoulder blade down and back. Shoulder to hip, shoulder to hip, Three rows at a time. If you have to go lighter on these, that's no problem. Guys, these Isometric holds add a different dimension. There's constant time under tension here. That muscle is forced to stay contracted and work right. Come on, you're in the final. Five, four, three, two, and rest. All right, you ready? Five. Five burpees, clean or five squat thrusters, pick your level. Five burpees or thrusters? Let's go. Five burpees or thrusters, count your own. You're on it. Three, two. Let's go. Drop your. Step back. Clean. Push up. Squat. Stand up. I want a nice, clean plank. Push up each time. Stand it up. Yes. Team. Nice. That's three. Two more. Two more. Yes. Last one. Last one. Yes. There's the bonus round. We're building it in. We're building in that bonus round. Grab water. You got one more time. One more time through all six moves. One more round. Let's go. Third set. Tim, good set. Is the. The best set. Best set. It was like, did he forget? How we feeling? We got three bananas from Peru. Let's see if we can get to four. Can you give us cues for the lateral squat? Yeah, I'll give you cues for the lateral squat. Thank you. Does Tim pick the burnout round? What do you guys think? Does Tim pick the burnout round? What do you think? I think. No. No. All right, grab your weights. You got one more time on legs. Squat, deadlift, or add that clean with one dumbbell. One or two, you decide. Deadlift, clean squat, or deadlift? Squat. Hammies, glutes, quads, hips. They're all working for you. Stay with me this this time. All right, last round. Grab your weights. We go in three, two. Let's go. Hinge, clean, drop drive. Hinge, clean, drop, drive. Yes. Team, third set. You found your rhythm. Come on. Nice work, nice work. How can you make the third set the best set? Is it form? Is it weights? Is it tempo, pace, range of motion? Find something to focus on and get better. It's all about 1% better every single day. When I know. 5, 4, 3, 2. Rest. Now you're gonna alternate lateral lunge. Okay? I'm going to sit back into my hip on the right and then into the left. Opposing leg is straight. When I sit back, transfer the weight to the outer edge of the foot. Sit back into the hip. Stand up. If you feel like you struggle with form on the lateral lunge, start with body weight. This is truly a mobility and strength exercise. You need this range of motion before you can add weight. Okay, so try with body weight. Sit into your hip, rib cage to thigh, okay? Those are your Cues. Step right. In three, two. Let's go. Sit into the hip. Stand up now. Left ribcage, left thigh, stand up. Think about catching your load on the way down and then really adding some power on the way up. Sit back into the hip. Sit back into the hip. Even if that limits your range of motion, you're not sitting into your knee, you're sitting into your hip. You might not be able to go down as far. Maybe here. That's good. Sit into your hip, and then as that mobility increases, you can increase that range of motion. 10 seconds. 10 seconds. Yes, team. Last 5, 4, 3. To the left and you're out. Nice work. Now we alternate our lateral lunge or our lunge. Step back right. Step back left. Alternate that lunge. Maybe you can go heavier. Here we go. Grab up. Last set of legs. Step back right. In three, two. Let's go. Step back right. Step back left. Think about a strong front knee. Drop the back knee to the ground. Drive up strong through that front foot. Push the floor away to Stand up tall. You got a team. Push that floor away. Stand up tall. Halfway. Halfway. Come on. Finish. Legs. You're on to arms. Nice work. You got this, team. Stick with it. Final 10, right here. 10. 9, 8. You got this. Yes, you can. 5, 4, 3, 2. Rest water. Switch weights if you need to. Last time on arms. Three presses. Yes. We got five bananas. We got five bananas. I'm so glad that you found those cues helpful. Great. Glad to hear it, Jasmine. All right, here we go. Three punches. Okay. Heart rate tie overhead. Practice harder when the heart rate's high. Here we go. Hold right, punch left. Three, two. Let's go. Punch. Three, two. Switch. Push. Two, three. Third set. We're just settling in here. Soft bend in the knees. Ribs to hips. Bicep by ear. Strong punch overhead. If you're doing a neutral press like me, your palm is facing in towards your face. Come on, team. This is when the going gets tough. Come on, fight for it. Fight for Those reps. Final 10. Final 10. Yes, you can. Keep pushing overhead. Five, four, three, two. Oh, bananas. All the bananas. There it is. Three curls. Three on the right, three on the left. Can you add that? Isometric hold. Can you add it? Find those weights. Let's hold left this time. Hold left in three. Two. Curl right for three. Two. Switch half hold. Other way. Three. Whoa. Two. Come on, come on. Nice work, team. Keep those elbows in line with your body. Remember that long neck. Don't let those shoulders creep up into your traps. Halfway, guys, halfway. Fight for it. Come on you got the good news is the burnout round. We drop weights. The burner rounds. All body weight, 10 seconds in these curls. Fight for it. Don't tilt that back. Last five, four, three, two, rest. Okay, Ready? You got five. Five clean burpees. First time. Oh, back rows. Thank you. Yeah, thank you. Skipping the back. Back rows. Hold on the right row. On the left in three, two. Let's row. Pull. Three, two, one, switch. Remember that shoulder blade? Shoulder blade. Down and back, long neck. I always like to Visualize a literal 2 by 4 block of wood from my head to my tailbone. You got this, team. Your pace, your tempo. You don't have to rip this out. I want you to squeeze and hold for a second at the top before you lower. Squeeze, squeeze. Now hold. Switch. Squeeze. Really get that contraction. Get that muscle of fire. Make that mind muscle connection. 10 seconds right here. Short back. You know we call this our mommy muscle right here. Final three, two, rest. There it is. Shake it out now. Five, five clean burpees, five clean squat thrusters. Just five, just five. And then we drop the weights. Hit and ab bonus round. Hit and ab bonus round. 5 burpees or squat thrusters in 3, 2. Let's go. Push up, stand up. Make it clean, make it clean. Come on. You knew you were going to see some form of push ups today, right? Going to see some form of push ups today. 2026. It's the year of the push up. Right here. Done. Nice work. Let's go. Weights go off to the side, guys. Weights go off to the side. Getting sweaty. Yep. Ready for that final burnout. Chance to push your heart rate. You get to decide your level. I'll give a low, low impact option. We got people from all over the world today. Peru, Germany, Trinidad. I love it. Sit back into the hip. Helped me so much. So glad that's what we're here for, guys. We love the cues. Thanks for sharing that. Okay, Mumball. Mumbal, where is that? Where is moon ball? I don't know, but it sounds like Africa. It's not, is it? Mumba? Seven year old. Okay, way to go. You guys are crushing it. Okay, let's do this. No more procrastinating. You have five moves, all body weight. Okay? 30 seconds on, 15 seconds off. You do it once and you're done. Wipe it clean. Can you give me 2 minutes and 30 seconds of a quality burnout? That's what I'm asking for. Grab to jump option. Touch the ground. Calf raise, calf raise. Reaching overhead option. Leave the ground up, up. That into skaters. Skaters. Then we're gonna hit the mat. Burpees or towel slams. I gotta know. Did you comment? Where is this? Oh, Mumbai. Okay. I thought Canada. We got Canada with us all over. Espana, Spain, Cheebers. You guys are awesome. Grab the job. Ground to jump. 30 seconds. Grab the jump in three, two. Let's go. Option to leave the ground. Option. Calf raise, reach, reach. Or leave the ground in 30 seconds. Do your best. Forget the rest. You got five moves. It's meant to push your pace. It's meant to get you jumpy. Get that nervous system. Poppy, Increase that bone. Destiny. Strong joint, strong body. Right here. Final 10, let's go. Up. You can't jump any higher than that. Last 5, 4, 3, 2, rest. Always embarrassing when I jump next to Tim. Skaters. 10 seconds. Step right. Push left. Five. Breathe. Three, two, go. Skaters. Hit, hit, hit, hit. Right. I like skaters. Target the smaller muscles. It's a little break right. Jump. Squat, big heart. Pump and move. Skaters. Catch your breath. We go burpees next. We go burpees next. Come on. Yes, team. 10, 9, 8. You've got this. 7, 6, 5, 4. 3, 2, 1, break. Rest option. Any way you want to do burpee anyway. Option. Toe, sub, slam, slam. If you're not doing burpees, you're slamming. Three, two, go. Thirty seconds. Come on. Yes, team. Happy Friday. Right here. Kicking some major butt today. Starting off that weekend so strong. Come on. What would it look like? 5 and 10 seconds. Push. 5, 4, 3, 2. Rest. Hands on knees. Yes. Mountain climbers. If you don't want to plank, I'll show you your options. Standing on ease. Mountain climbers. Three, two. Option. Here. Option. March. Hit a dumbbell. You're running this out up here. Come on, mountain climbers. We all meet on our back for bicycle crunches. That's next. Come on. Ten, nine. Drive those knees. Finish. Finish. Five, four, three, two. Rest. Way to go, Bicycle crunches. On your back. Option. March. March. Full crunch in 3, 2. Switch. Switch. Switch. Switch. Switch. Nice. Get the neck and shoulders off the mat if you can. This is it. Minus the 10 push ups. You have to do 10 push ups and you're out. This and 10 push ups. 10 seconds. You know you guys always get a little extra on the lives here to push you. 4, 3, 2. Rest. Nice work, team. If you've been around ed it out since the start of the new year, you know we've claimed 2026, the year of the push up. We have a goal for you. That goal is 10 push ups a day. You're like. But I did them in the push up burpee. We're gonna do 10 more. 10 push ups on your toes or on your knees or on an incline and you're done. 10 push ups and we're stretching. Tim's gotta do 20 because he can go at double my pace. Just kidding. He's gonna match my speed. We're gonna go slow. 10. Ready? 10 push ups in 3, 2, count on go. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Way to go, team. Let's go. High fives. Friday workout in the books. We are stretching with announcements. Way to go, team. Good job, guys. So proud of you. I love it. Been training with us since 2021. You're amazing. Nice. Love it. We got. We got the holy bananas up on there. Yes. Love to see it. I was yelling holy bananas too. Especially during those high knees that high mountain climber got me. I wasn't yelling anything. I was out of breath. You guys are awesome. Thanks for showing up on a Friday. Always so fun. We had a first NML live. First NML live. Oh, that's a good one to join on. That's a good one to join on. Here we go. Big inhale. Reach up. Right hand grabs left hand. Drop to the right side body. Open up that side body. If it feels good for you, go ahead and take it all the way down around. Yeah, check out those hammies. Same thing. Other side. Up and over to the left. Give me a nice all the way around. If it feels good for you. Nice work. From here, hands wrap behind. Chest expansion. Open up that chest. Knuckles pull away from that tailbone. Open it up. Nice work. Awesome job. So proud of you guys for showing up today. From here, standing quad stretch. Pull the heel towards the glute. Tuck the tailbone towards me. Stand up nice and tall. Quad open up the quad with the quad on those squats and those lunges. Nice. Now you're going to kick your right toes up towards the ceiling. Left foot back and give me a hamstring scoop and reach all the way up. Do it again. Really think about lengthening through that hamstring. Push those hips back and lengthen. Same thing. Other side. Standing on your left or right leg. Left heel comes to the glute. Nice. Standing quad stretch. Thanks for showing up and sweating with us, you guys. This was awesome. Left toes up to the ceiling. I know my Friday feels a lot better now. Oh, yeah. Big scoop and reach. Do it again. These lives always stay live so you can come back and do it Again, if you like this one, love to have you come back. Nice work, Tim. Thank you. High five at home. Couple announcements we're currently if you're following along with nourishment lab during perform 2020 minute daily workouts. They are tough. 20 minutes if you want to make it longer. Every day has a 10 minute burnout that is available to our YouTube membership community. So if you tap that join Button on our YouTube channel, you become a member for $5.99 a month and you get extra workouts including the burnouts that go with perform 20. We head into perform 20 week two on Monday, you guys. And remember we're adding 10 push ups a day trying to build that strong chest. If you are part of our YouTube membership community, exciting stuff coming up in February. We have lots of things planned for you starting on February 18th. We are dropping another secret podcast episode. Rachel and I are talking about all of the health trends, what we think is good and what we think is just plain fad. And so if you want to hear that, make sure you become part of our membership. And then we are doing a live member just for for a live workout just for members on Friday the 20th. We love a good full body Friday. We'll be back for our YouTube community on the 20th. And then on the 23rd I'm going live with Bridget, a functional dietitian who's actually been helping me navigate some of my health stuff and I have some exciting things and updates I want to share with you guys that I think just would be really beneficial. So if you're part of our YouTube membership community you can tune into that as well as ask questions that you want answered on that live. So lots of exciting stuff coming behind the scenes at Nursery Love. We are working hard to film our new summer program for you guys. I can't wait to share more about it and what it is. Thanks so much for joining us you guys and we are so close to hitting that million mark on YouTube. So if you have not hit the subscribe button on our channel yet, do us a favor, drop us a subscribe. We would so appreciate it. Thank you guys for showing up and sweating with us. Thank you Instagram. Have a great day. Have a great weekend you guys have an awesome rest of your day. YouTube. Thanks for showing up. We got to give a birthday shout out to Peter. He's 72 today and works out with his wife Suzanne and Team NML. Stronger. Stronger is 2026. He's on month six of nourish move Love Workouts. Peter, where Are you? Let's go. Peter, you send me an email. I would love to get Peter on set for a workout with us. Peter, you send me an email. Lindsayerishmooplove.com we would love for you to join us on set. That is incredible. Huge birthday shout out. Thanks for sharing, Suzanne. I love it. Happy birthday, Peter. That is amazing. That is so awesome you guys. Way to go. Thanks for the great workout. Can't wait to hear the podcast. I hope you guys love it. Awesome job from Great Britain. You guys were all over the world today. Love this workout from Canada. I think this one be one of my favorite lives all over the world. Nice work. Thanks for adding the 10 pushups. I am so glad you have been doing that every day. Keep up the great work. That's awesome. Way to go. Oh, you're so kind. Thanks, Jennifer. She says thanks for the Friday live. The membership is so worth it. We appreciate you, Jennifer. So glad you're loving perform 20 and the 10 minute add ons. You guys love seeing so many people around the world. I'm with you, Becca. So amazing. One year postpartum. You're amazing, Becca. I hope you're feeling so strong. Keep up the good work. Peter is in North Carolina. We find a way, Peter. We will get you on set. We. We will find a way to get you from North Carolina up here. That's incredible. I love it. We got four bananas from Carmel. Carmela. Carmela. We got four bananas from Carmela. Thanks for working out with us. We have a first live for Stephanie. Thanks for joining us, Stephanie. So glad you came. I hope you guys love today's workout. Thanks for being here. Oh, we got to give a shout out to Hannah. She just is it hand bananas Hambanas. Ham banas. Is that like Hannah bananas? I think you belong. She just joined our YouTube membership community. You clearly belong here. Ham bananas. We are a Holy bananas team. Thanks for joining us. You guys have an awesome rest of your day. Happy, happy weekend. Is tailbone between your heels a new squat cue? It is. Can you tell I've been taking my continuing education credit classes on the side. That is a new squat cue. I'm so glad that resonated with you. Tailbone between your heels. We will bring it back. Always good to hear. Have a great day. You guys have an awesome day.