Live 30-Minute Full Body Strength and Abs (No Jumping!)

Good morning. Good morning you guys. We are so excited to sweat with you today. I know it's like a rainy, icky day here in Minnesota. Someone told me it was a rainy, icky day where they're at in Ohio too. But we are going to bring a lot of sunshine to your morning. We are so pumped for today's black workout. We've been waiting so patiently to share with you what we have been working on behind the scenes at Nourishment Love and we can't wait to tell you. We're gonna let some people pop on and join. Hopefully you guys can hear us. Good morning from Louisiana on Instagram. Nice. Good morning, Pete. How are. All right, you guys. We are so excited to be sweating with you on Instagram. Hello from Hong Kong, Sherry. Oh my gosh. First timer. Welcome. Jcast. All right, let's check in on YouTube. You guys, we are so pumped. We have so many members. Oh my gosh. You guys. We're gonna chat all about this but we are so excited and we see you guys showing up in our comments. Welcome Christine and Heather and Hannah. You guys are so awesome. We also have some first timers we gotta shout out. Amy, first timer, first live workout. Megan, excited for a live workout with this crummy weather. I hear you, Megan. And we also have Martha from Maryland and Ann, first live workout this year. Welcome. Oh my gosh. Five spine surgeries. You are a trooper. I have. I cannot complain about my one knee surgery anymore. We have so many of you guys joining. This is just so fun. Good morning, good morning. Good morning from California and from Cottage Grove, Minnesota, first live for Nicole. Welcome Nicole. And first live for Michelle. Michelle also fell Minnesotan because we are so pumped to start with you, I'm Lindsay Bauman of Nurse poop Love and I have the amazing Rachel with me. You guys know and love Rachel and we have a big announcement for you. Are you ready? I'm so excited. Did we tell them? Let's do it. What? We have been working our butts off behind the scenes on. We are officially announcing Team NML which is YouTube memberships. So you can join Team NML for 5.99amonth. And what you will get access to is an exclusive seven day challenge we created just for members. It's seven never before seen workouts that are really fun. Featuring yours truly, Rachel and their tough workouts. And their tough workouts. And then you'll also get one exclusive members only live workout a month. So if you love these live workouts, we're gonna throw another One in just for members. Okay. And you're also gonna get some monthly giveaways that you're gonna get access to a community members only chat. So we get messages every day from people asking if we have like a Facebook accountability group or if we have a place you can join for accountability. This is it. Okay. And I just want to be very clear memberships, we are not taking anything away. You guys. Nourishmove Love will and always continue to offer free at home workouts. Specifically more geared towards women. But we love our men too. Free at home workouts for busy women who want to get results. Okay. So that will always be at the heart of Nourish Move love. But every day we get messages for people asking for more of us, for accountability groups for more lives and possibly NL merchandise down the road. We don't know. But in order to offer more we needed to add this membership level. So this is kind of like the VIP NML experience. You get a little bit more behind the scenes. You get access to us right through a community chat. We are going to support you and help you reach those goals. Ok. And then you can have input into these live workout formats into new moves. We want to hear more feedback. So it is kind of like a focus group where we get to test new moves with you and hear your feedback, all that fun stuff. So it is really just a way to be more a part of our community. So if you have done any of our programs strong 20, hit strong pregnancy postpartum and loved our programs, found results, you have been sweating with us for years. That is what this is for. For our loyal fans who want to help contribute to continue to grow NML and help us do things like launch merchandise and things we haven't been able to do. Okay. So that's what this membership is all about. So very clear. We are taking nothing away. We will always have free workouts. We will still land in your inbox every Sunday with a free seven day workout plan. This is just an up level if you want to join us. Okay. And you do that by hitting the join button. It's best on desktop on YouTube. Okay. So you can do it on mobile. It's best on desktop. You hit the join button, you pay 599. I should clarify US dollars a month. Okay. 599 USD a month. You can cancel at any point in time. All right. We are going to be here to support you. If you have questions about membership, you can email members@nurseweetlove.com okay. So we are just so Pumped about this. We've been working really hard behind the scenes and we want to connect with you guys more and offer this. And we have so many members. You guys. We are supposed to Launch today and 250 of you are already stinking members. And my heart is like exploding because I'm like these people don't even know what they're getting and they're just signing up and saying yes. And and so we are so grateful. We have over 250 members already signed up. You can see who they are by the chat on the side. You'll be highlighted. Either your name, your name will be in green with a blue star next to you. We have so many members and we're just so excited. Welcome. Stephanie is a member. Jennifer's a member. Ionica. You guys, we just. Oh my gosh. Andrea and Barry and like so many. I saw Taryn who used to come to my group fitness classes, like so many members and our heart is exploding. We have Kristen from Germany who's been a mom of four who loves NML workouts all the way to Twin Cities. Mom Katie, who loves our 45 minute pyramid. Like, we love you guys and we're so excited to get to connect with you and get to know you more. So that is memberships. Let's go. Let's work out now. Let's work out. So if you have questions, you can email membersourishmovelove.com okay, guys. And otherwise hit the join button and become a member today. We're so pumped to have you here. Let's get to our workout. We are doing a 30 minute full body strength and abs workout. Let's warm up and we'll talk about format. Let's do it. That was lunch. Okay, big inhale. Reach up nice and tall. Exhale, baby. Back bend. Pull it down. Let's do it again. Big reach up. Big pull down. Take the arms down and just flap them out. Pop them out, flap them out, stretch it out, get that blood pumping. This is going to be a strength workout. It is going to be lots of fun. I got my 15s and 20s. If I was doing this at home, I might even grab a set of 25s or 30s because we're going to go heavy today. You guys, it's strength. Let's go for a little pivot twist, little spinal rotation. Little spinal rotation. Nice. All right, there we go. If you love these live workouts, if you like these new formats, let us know. This is a new format today. Testing a brand new format. I'm excited I'm really excited about this format. And 1:9. Let's go for a little heel kick out. So right leg goes up and give me a. Like a sweep. Nice little hamstring. Let's do some side alternative. Leg, get out and sweep. Nice little heavy stretch for the back of the legs right there. There we go. All right, guys, it's strength. So you've got seven circuits today. Seven circuits. Each circuit has two moves. One full body strength move, one ab move. Nice. Two more. One more each side hinge. Reach. Nice. Hands reach. Let's squat that. Let's just squat it out. Okay? You're gonna do each move for 45 seconds work, followed by 15 seconds of rest. You're gonna repeat the strength move back to back. So you do it times two, and then you do the ab move once, and then we go on to the next circuit. But you'll do the ab move twice because you'll do it in the first circuit and in the second circuit. So technically you repeated. You don't need to know. Just go. 4. Go. 3. Hold at the bottom. In 2. Let's pulse in here. Just pulse for 8. 7, 6. Hands to the mat. Step back. Find your high plank in four, Three, two, one. Here we go. Start that. We're in a nice high plank. Hold it here. Shoulders stacked over wrists. Nice, tight core. Pull on the kneecaps. Push back on the heels. Shoulder tap opposite hand, opposite shoulder. Tap that up for eight. Seven, six. You got it. Five. Four, Three, two, one. Go ahead and step the right foot outside right hand. Go open. Elbow to ankle. Open plant. Switch your leave foot. Go left foot up. Open elbow, open. Plant and switch. Nice. Right foot open, elbow open. Planting. Switch. Nice. Switch it out. Open elbow open. Nice. One more each way. Open elbow, open. Nice work. World's greatest stretch right here. There it is. Open. Set it down. Step back. 2. Push ups. Knees or toes. Take it down. Up. Down, up. Nice. Go ahead. Drop down. Right here. Let's kick out the right leg. Right hand behind the head. Go for a little T spine rotation right there. So what happens when I don't put my hair in a greater level? Just flying around, eating my hair. Nice. Can you get that elbow a little bit more open with each rotation? For three. Nice. For two. Yes. And one. Set it down. Now come back to this quadricep position and take your right knee. And drop. Circles with a big circle. Open. Reverse it. Reverse job. Big circle with your knee. Nice. We did the spine. Now we're gonna hit the hips and glutes. We're gonna hit it all today, you guys. Nice core exercises. This is a fun workout. All you need is a set of dumbbells and we are going to knock it out. Core stays nice and tight. One more big hip rotation. Bring it back. Set it down. Kick out the left leg. Left hand behind the head. Swivel that T. Spine rotation right there. Down and open. Down and open. Nice work you guys. Right here. Go three. Yes. Go two and one. All fours. Left knee. Draw circles. Here we go. Big open and bring it back. Big open. Nice big open. Mobility, mobility, mobility. The older I get, the more I do it. The true fact. I actually got up at 5:30 this morning to do 40 minutes of mobility work to get my knee warm before committed. One more. Nice. We'll go one more. Reverse it. Nice. Tuck the toes under. Push the hips up and back. Pedal up those heels. Walk your hands back to meet your feet. Roll up to the top. Come back to center. Let's go. Pull the knees. You can pull them, you can pull them or you can go for a little bit more. Honeys, honeys hines. Go eight, seven, six. You got it. Five, four, three, two, one. Let's go lateral. Hit side to side. Hit side to side. Go eight, seven, six. You got it. Five, four, three, two and one. Step back, lunge. Step back, lunge. Just alternate step back and step back. Lunges are my nemesis right now. Post knee surgery. Working on it. Getting better every day. One percent better. That's what we gotta do. Just keep showing up, right? Nice. Go four. Go three. Go two. Go one. Stand it up. Payment rage. Great. She's warm. I have so much relief. We told you guys about memberships. We're nothing at secret, right? And we've been holding it in for so long. So I'm just so happy. Then we had to turn it on to like test it and we were like, no, they're secret it. We don't want anyone to see this. We're all kind of perfectionists around here. But you guys are here and you're showing up. We are so pumped to be sweating with you. How we doing? Nice work. Welcome to team nmls. Nice specific Faith and Karen. So excited to hear you guys. Stacy, you love our live workouts. Nice you found us during shutdown and been with us since. We're here for it. Okay, guys, first circuit. First move is a big one. We're going squat curl press. Take the weights between my legs, go a little bit wider. Stand squat if you want. Down hook and push a little bit more. You can go through A fluid curl. Use those hips to get the weights up to the shoulders. Little squat curl press. You're going to do that for 45 seconds of work, 15 seconds of rest, and you'll do it again. And then we go to a fun admin for you. All right? Gonna do this, right? Just do it. Let's go. Squat curl press. You can always take the weights at your sides if that's more comfortable for you. I'm gonna go between my legs. We're there in three, two. Let's go. So squat, curl, push. You can go at any pace you want. It's time intervals, so you go heavier and slower. Or you could go a little bit lighter. Using my 15, so I'm still working on that knee strength in these squats. Nice work. Push overhead, full extension. Lock those elbows out at the top. Keep those ribs tucked down towards your hips. Nice work, team. 45 seconds here. We're going back to that today. So you get two stabs at every strength move. You're halfway there. Nice strength training. But pushing those weights in your head is definitely going to raise that heart rate today. You got it. 10 more seconds here. 10 more seconds here. Stay in it. Nice. Last 5, 4, 3, 2, 1. Nice work. You can set it down. Shake it up. 15 seconds. Recover or do that same move. So it's back to back, two stabs at every move. Maybe you try and go heavier for the second set. Right? You're there in five. Grab your weights. Three, two. Let's go. Let's go squat. Maybe you go for a little bit greater range of motion as those legs get warmer, can you get those weights to tap the ground? Right. Always something to work for, range of motion. Increase the weight, improve the form. Just keep moving. Nice. Strengthen abs. New format for us. Always love to hear what you guys think of our new format. Halfway. Halfway. From here, we're dropping to the ground. It's two plank rows. One push up. We're going to add a little lateral walk in there. Nice work, team. Stay with it. 10 seconds. You got it. Final five, four, three, two, and one. I'm gonna go one heavy dumbbell, one heavy dumbbell. Let's go on the right arm. Okay, you're gonna give me two rows on the right. Row, row. Set it down. Walk over to the right. Feet are together. Push up. Come back. Feet are wide. The feet are wide for the row. Feet are together for the push up. Okay. Wide for the row, together for the pushup. Take your right hand, put it on that dumbbell. Give me two rows. We're there in three, two. Let's go. Row, row. Set it down. Walk over. Feet together. Push up, walk back, row, row. Walk to the right. Feet together, push up. Walk those hands back. Nice work. Row. You're just rowing in the right arm. We'll hit the left arm in our next set. Nice work, team. Like, wait. Where's the ab move? This is your ab move, guys. So much sneaky core involved in this move right here. Keep those hips square the ground on the row. Nice. Lead with the chest on the push up. You got it. Rachel's got your modification from the knees. Choose your level. 10 seconds. 10 seconds. Stay with it, team. You got it. Last five, four, one more. We got three, two, you're out. Back to standing. Circuit two. That's circuit one. Circuit two, circuit two. Go. Heavy sticker. Deadlift, two rows. So I'm gonna grab my 20s. Right foot forward, left toe popped, hinge, row, row, stand. Okay, next time through, we'll put the left foot forward. Okay? One, deadlift. Stake your deadlift if you want. You can always keep your feet bilateral and two rows at the bottom. Ready, Rach? 45 seconds. In three, two. Let's go. Hinge, row, row, stand, hinge. Two rows at the bottom. Imagine that two by four. Attach them head to tailbone. Nice flat back, tight core. Gaze is in front of me. Row, row. Pulling elbows to hips on that row, hinge. Core is tight. Driving through that front right. Heel to standing. Back up. Come on. Halfway, halfway. Legs and back. Your two big muscle groups. Right here. Workout. We call these our mommy muscles. Right here. A lot of mommy muscles. 10 seconds. Because you use them all the time. Hinging, bending, picking, pulling. Five, four, three, four, two. And you're done. Set the weights down. Shake it out. Same thing. We just switch the lead foot. Left foot forward, right toe popped. 80, 20. Yes. From here we go back to that push up and row. Just on the left arm. Grab your weight. Three, two. Let's go. Hinge two rows, row, row. Drive through the left heel, stand, hinge, hold, row, row. Nice work. Drive and stand. Strength on a Friday. I love it. This one's fun. It moves so quick, you know, like right. You knock it out. Back to back. Two moves. I don't always love doing the same exercise back to back, but man, does it fatigue faster. I was like, it almost feels like a pyramid to me. I know it's not. It's just like the pacing of it feels pyramid esque. Yeah, there's not a lot of rest. Those 15 seconds. There's a big difference between the 15 and 22nd round. Rachel's like, oh, no, this is 15 seconds. We haven't done 45 15s in a long time. Right? Come on. You're in the front of five, four, three, two, and one way. One weight this time. Left hand goes on your weight. Two rows on the left. Walk over to the left for one push up. Here we go. Close up. Flip it to go. Get a water break. You're rowing. Set up your plank in three, two. Let's roll. Let's row. Row on the left, row on the left. Walk it over to the left. Feet together. Push up feet come back wide through the row, row, row. Nice wide, stable base. The closer your feet are on your push up, the harder that pushup is going to be, right? It's a good way to challenge your push ups. Feet together. Push up. Feet wide. Throw, pull, pull. And just a little multi directional level in all planes, right? Row, row. Come on, finish this. Water break is all the other side. 10 seconds here, team. 10 seconds. Let's go. Push up. Come on. Finish strong. Last five, four, three. We're gonna do one more push up because you can and you're out. Water. Water. Nice work. How we doing? Two circuits down. Whoa. Nice work. Micah and Stacy Brown, welcome. Watching at work, Angela. And you're going to totally do it on your lunch break. Yes, you are. Nice work. So excited to have you here doing this after work, Liz. Nice. Look forward to it, Heather. Team NML. 20 weeks pregnant and crushing it. Everybody. High five. Circuit number three. This one's kind of fun. I think this is a new move for ML. Is it new? Definitely new. It's new. Remember overhead tricep with the calf raise. So I'm gonna hold the dumbbell, one head in each hand, push it up overhead, then extend as I said. Heels pop off the ground. Totally optional to add that calf raise. Fun little way. We're getting more calves in this here. I said it's good for knee health. All right, calf raise and overhead triceps. 45 seconds. In three, two, go. Let's go. Down, down, up. 45 seconds. Come on. Try and keep those elbows pointing to me. Nice work. Anytime you go overhead is when those ribs really like to flare out. If you don't like holding it like that, you can always switch your grip too. I actually prefer this way. I realize. There you go. Nice. This feels like the core move to me. I feel like we're so much here, right? We call it full body strength and abs. Boom. Nice. Why is it so much Harder. Let's go. Ten seconds. Come on. Boom. Last five, four, three, two, and one. Little baby triceps. I got to drop down a weight because we're going back to back. Why is that so hard? Doing the cannon. Do it again. Same thing again. Same thing again. Switch your weights if you need to. Here we go. You're there in three, two. Let's go. Talk about hitting muscle fatigue and failure. And my little calves. We don't do calves that often, right? So good. Nice work. Right? That tricep burn is real for me today. This is the part where Lindsey's like, oh, this workout's a little harder than I thought originally. Always. It's always harder than it looks on paper when I write it. Oh, my triceps are going. Come on. One, two, three. That's my roll. If you need to take a break, it's three seconds, and then it's right back in. Let's go. Three seconds. And right back in. 10 seconds. Can always tell my body's tired on Fridays. Come on. Five, four, three, two, and one. Bananas. Was that harder than it was or one? Okay, wood chop. Definitely not easier. We're chop to the right, hit the outside. Left knee over the right shoulder in three, two. Let's go. Yeah. Drive those hands on for hook. Thank you. Nice work. 45 seconds. Wood chop just to the right. We'll hit the left in the next circuit. You got it, team. Stay with it. This is fast moving. I love this exercise too. So powerhead. I'm too. One of my favorite core moves right here, so it's just so functional. Come on. We're all about functional training in all planes. Transverse plane, heavens and twists right here. You got it. Last 5, 4, 3, 2, 1. Weights are down. Water's up. Three circuits down. Circuit four, we're gonna go lateral, lateral, right slay. Napkinside. We'll go to the right. This is the move that is the hardest for me right now post knee surgery. It's a lateral lateral lunge with an upright row. So you're rowing on the left, lunging on the right. Okay. Driving off this bent knee, rib cage to thigh. Stand up tall, elbow to shoulder. Ready? Ready, Reg? Let's go. Oh, I actually stall for a little bit more. I was like, wait. Whenever I do the workouts as a group and I'm talking, I'm like, this is me stalling. I'm tired. That's probably our best speeches, though. I kind of like that part. You said something really inspirational right about now, right? You're going in three Two. That's why I got nothing inspirational today. Where's my inspiration at today? So you worded with my sick baby upstairs. I was just gonna say if you're taking that somewhat circle, you shouldn't work up during it. Never fails you guys. It's like live workout. You must have a sick childhood. It's just the way it goes. It's been a long winter. It's been a long winter, right? Just keep moving. Just keep moving. 1% better. Every day is what we're going for, guys. Just gotta keep showing up, do your best, forget the rest. Some days you got it and crush it. Other days you're like, maybe I'll drop the weight today. That's okay. But you're there. You listen to your body. 10 seconds. Come on, stay with it. Big upright row. Stand up tall. 5, 4, 3, 2 and 1. Nice work. You're just gonna switch directions. Dumbbell comes over to the right hand. We're gonna hit left, row right, hit left, row right. Big inhale, big exhale. Let's hit it in three, two. Let's go. Hit left, row right. Man, that feels good. Have a good working leg. Nice work. Your pace, your tempo can always go heavier and slower. Nice work. After this, we would drop wood chop to the left. Nice work. To close up circuit four, we are flying four of seven. Nice work, team. Nice work. I'm gonna say I like this format. Rachel likes it. That means we need to bring it back. Actually, you guys do though. You guys get to decide it. Tell us, do you like it? Do you love it? You want to see it again? All those members, they get a seven day challenge today too, right? Nice work. Here we go. You're in it. 5, 4, 3, 2 and 1. Nice work. Grab a quick sip if you need it. Rest, recover. Wood chop left one, chop to your left. Okay, close up circuit four, right here. One head of dumbbell in each hand, outside the right knee, over the left shoulder. In three, two. Let's go. Hit it. Come on. Big boom. Nice, man. I feel like my heart rate is just staying high. Big full body moves, pushing overhead, ranking fast, limited rest. A good solid Friday morning workout. You can always save it, do it on the weekends. A lot of people I think do our lives here on Saturday morning. Yep. Nice work, team. Stay with it. Right here. Big chop, big chop. Let's go. You got it. What would it look like If I said 10, 9, 8. You got it. 7 day with this. 6, 5, 4, 3, 2. Recover. Have some water. Circuit 5. My heart rate. I forgot to Mention checking my heart rate on my Garmin watch. Hey. Hey. Now, we said we were giving things away. If you join team NML in the next week, you have a chance to win Team NML's favorite activity tracker, the Garmin Venue 2 Plus. Right? We are giving one of these bad boys away. Dollar value is like 450 bucks. Join team at ML and we'll be announcing it on our community tab by next Friday. In one week. One week on April 7th. All right. That's part of the incentive to join our amazing community. Okay, we're giving away awesome things, starting with this Garmin menu. Two plus our favorite activity checker. I've been loving tracking my sleep. Yeah, that was so interesting. All right, so your bag on your backside. Glute bridge, hold, chest press, Single, single, double. Go heavy, go heavy. Loop bridge. Hold is just an option. Okay, pull those heels nice and tight to the booty. Push those weights overhead. Lift your hips. Drop right, drop left, drop together. The glute bridge is a nice and much of hold. So just hold the hip high. Alternate the shoulder, the chest press. Single, single, double. Okay, 45 seconds in three, two. Let's go, let's go. Drop right, drop, left, drop. Both. Nice. Holding those hips nice and high. Driving through those heels. Single, single, double. This is a good one to go heavy on. Single, single, and double it up. Nice work. Big exhale pushes those weights back overhead. Here we go. Nice work. Nice work, team. Driving through those hips or driving through those heels to keep those hips nice and stable and high. Stable and high. We're building core into every move today because it's full body strength and core. Let's go. 10 seconds here. 10 seconds here. Single, single, double it up. You got it. And it last. 3, 2, 3. One more double press because you can take it down. Rest and recover. Hips come down. Weights go to the side. We repeat that exact same move. Repeat that exact same move. Yes. It's getting sweaty up in here. Lift those hips. You're on it. Three, two, let's go. Single, single, double it up. Double, single, single, double it up. Nice work, team. Come on, come on. The workout is as hard as you make it. How can you challenge yourself today? Is it working on hip stability? Is it adding a glue bridge? Is it going heavier with the weights or going slower? Getting better range of motion. Come on, come on. Keep pushing. One rep at a time. One rep at a time. Right here. You got it. We're going to stay on the ground for core after this. You're going to stay on the Ground. Nice work. Let's go, team. Finish right here. 10 seconds. 10 seconds. Keep those hips lifted high. Last five. Four, three, two and one. Nice work. I'm going to go down to one weight. I may have to go by 15, right. I'm going to hold this weight overhead. You're going to give me four super kicks. One. Roll up. So let's do this. One, two, three, four. Roll up. Kick back. You're there. Three, two. Let's go. One, two, three, Four. Roll up. Sit it back. One, two, three, 4. Roll up. Sit it back. Nice. Rachel's got your modification. Bending at the knees, shorter the lever, the easier it is. Nice Omitting the crunch, giving you a little upper body lift. Just lifting those neck and shoulders off the mat. Nice work. Let's go. 1, 2, 3, 4. Roll it up. Sit it back. 1, 2, 3, four. Yes. Go team. Go team. 1, 2, 3, Four. Roll it up. Sit it back. Sit it back. Finish right here. You got it. One more, one more. Let's go. One, two, three, four. Roll it up and you're out. Water's up. Five circuits down. Now we got two circuits left. Where'd you go flying? Only two circuits left. Nice work. How we doing, team? Quick check in. Lori, you're recovering from an ankle fracture. Oh, no. Sending you all the healing vibes. But we got those seated workouts. Yes, we do. Awesome. Angela Dune, welcome, Team NML member. So pumped to have you here. Killing you with the 15 second breaks. I hear you, Valerie. I hear you. It's getting me today too. This is me stalling. This is me stalling. Ok. Circuit six. Reverse lunge. I know I'm working on lunges again, but we're going to do them, okay? You're going to be a reverse lunge hold. So you're going to step back, hold. You're going to give me a standard curl, a hammer curl. Step up, switch the legs, step back. Okay, so you're going to step back, hold that lunge, palms out, palms in. And then stand up. Gotta get this hair on my way. All right, ready? 45 seconds of lunge and curl. Lunge and curl. Circuit six. Let's do it. Roll the shoulders down and back. Step back. Right. In three, two. Good. Step back, lunge, hold. Palms out, palms in. Stand up. Drive to that front heel. Step back, lunge. Palms out, palms in. Drive to that front heel lunge, hold, curl, curl. Stand up. Nice little isometric hold. Boom and boom. Nice. Step back, lunge. Hold. Palms out, palms in. Good strength. Move to catch your breath on Palms out. Something about being not standing makes bicep curls so much harder too. Right? All that core, that balance is built in there. Love a good isometric hold. Learning so much about how good they are for knee health. Five seconds. You're finishing. Palm out, palms and stand up. Set the weights down. Take a quick 15 second break back in. Same move. Lunge, holding, curl. Lunge, holding, curl. And then you're back on the ground through those forces or kicks. And roll up. Yes. Let's step back left this time. In 3, 2, step back left hold. Palms out, palms in. Drive through that front heel. Nice. Hold out, in drive. Nice lunge, hold out in drive. Awesome work, team. Come on. Yes, you can. Yes, you can. So strong. Stay in it. Staying right here. Step back. Lunch. Hold, curl, curl, and up. Full body sweat session. Getting after today. Tell you what, those extra five seconds. How many moves we did? Seven. 14. What's 14 times five? Oh, gosh. That's all extra work you're getting in this workout. I can't do it, bitch. Five, four, three, two, zero. This is 14 times five. Matt. Matt is not. Not for us. My stocksuit, guys. 70. 70. Okay, sit back. Four scissor kicks in. Three, two. Let's go, let's go. One, two, three, four. Roll it up. Sit it back. What do we do without Rachel? We're making behind the seats. Nice. 1, 2, 3, 4. Okay. I thought that was gonna be more. Yeah, but it adds up to an extra minute and 10 seconds of work in today's workout. Going 45, 15 versus going 40, 20. But what the real killer is is the shortened rest time, I think. Yeah. Sometimes feels like a lot more than that. It does. Well, I was like. I was like, working next to five minutes of working. One minute. Intense. I can tell the point. Come on. Oh, for sure. 1, 2, 3, 4. Roll up and you're done. That's circuit six, guys. We are on to our final circuit. Four more. Circuit seven. Circuit seven. We got snatches and a fun new wood chop. Sit up for you, snatches. Wood chop. Sit up. Bring it home, team. Bring it home, snatches. Okay, we're gonna go just on the right side of the body, then just on the left. Try and grab that heavy weight again. Okay? It's gonna go between my feet and then hinge at the hips and bend at the knees a little bit here. Grab the weight, zip it up, lock it out, rock it and take it down. Right. It's like I have a big onesie on. Big zipper right here. Okay. Heels pop, zip it up thumb to armpit. Flip it and get it overhead. Yes. Ready, Rach? Let's do it. 45 snatches. 45 snatches. 45 seconds of snatches. Just on your right arm. We go in three, two. Let's go. Grab that weight, get it up overhead, rack it, tap it to the ground. Come on. Nice work here. Nice. Those heels can pop off the ground. Bridge just got a great option. If you don't want to go overhead, give them a little upright row. Nice work, nice work. Come on. This one's going to raise your heart rate. Team big finish right here. Big full body finisher. Boom. You got it. Big full body finish. Nice work, Boom. Hit it. You got it. Nice. Please send. Knock out that elbow. Tap it. Let's go. Come on. Ten more seconds here. Finish this right arm off. You got it. 5, 4, 3, 2, and 1. Rest to recover. Switch it out. Left arms turn, left arm snatches on the left. Heart rate is pumping. It is pumping in. Here we go in five. We're going five. Let's go. Grab that weight in three, two. Let's go. Let's go. Boom. Come on. Your pace, your tempo. Nice work, nice work. Big move. Just keep breathing, keep working. Come on. This and one more core move. That's it, guys. You got it. Finish nice and strong right here. Gonna round us out. Big, solid, 30 minute full body burn. Come on, let's finish it right here. Make yourself proud. What would it look like If I said 10 more seconds? Yes, you can. Let's go, let's go. Final four. Three, two, one. Holy bananas. My heart rate is high today. All right, one chop. Sit up for the finish. Rachel's getting me an awesome mod which is go for it. Okay. I'm gonna take. I'm gonna put my toes under my weights. Just gives me a little bit more stability here. Put my toes under my weights. Okay. Give you swings. I'm gonna hold my dumbbell vertically like this. Go all the way. Back overhead. We're gonna chop through. Back overhead. Chop through. This is a very controlled movement. 45 seconds and this is your finish. Swing it with Rachel. Chop it with me. We got three, two, let's go. Right here. Big one. Chop. Nice work. I think the first time we did this was in a membership. I was just thinking that six. Maybe day six of our five, remember? Right. The goal is to use our members to test a lot of new moves and new formats that we want to try. Right. Get their feedback first before we bring it live to our entire community. Nice work, team. Come on. Final Move right here. Final move right here. Nice work. The first time I'm looking at my windows and I'm like, oh, my gosh, look at all of those fingerprints. Candy faces. Got to do some window watching around here. Three little children. Five, four, three, two. Give me one more. Nice work, team. 30 minutes full body strengthen out. Way to go, rage. How you guys feeling? How we feeling, team? We crushed it. Yes. High fives. Nice work. You guys. Absolutely crushed it on the ig. Thanks so much for joining us. How we doing, team? So fun to check in with you. We have Megan, Alexandria and puzzle. I don't know. That's your YouTube handle and you guys are members and we're so glad and so grateful. Thank you for being on team nml. We also have the redhead freak. Welcome to team nml. Jennifer, thank you so much. So much for being here. Sam, love hate relationship with curls. I hear you. I hear you. Sam. Tova. Oh, Tova. We've seen you comment on so many workouts. Thanks for being here. Your first live. So glad you could make it. Nice. Thanks for another amazing workout. Lindsay. Absolutely crushed. It went so fast. Katie, I hear you. Nice work. Kayla, welcome. Way to go. Jennifer. Bartlink and Andrea, love the new format. We love having you on team NML along with you too, Shay. Thank you so much for being here. Went so fast. I hear you. Dana. That was a fun, spicy format. Emily Woo. Team fit foodie finds in the house. Hey. Hey. So glad you are here. Thank you guys so much for showing up. Shout out to Petra and Andrea. Love the format and we're so glad to have you on team NML too. Thanks so much from Hungary, you guys. It is just so stinking cool we get to be here sweating with you. We are so pumped. Let's stretch it out. We are so fun. Thank you guys for showing up and always supporting NML just by being here. We are just so grateful for you. Big inhale out. Let's go for the baby background. Take it down. Flap those wings. We're just so glad that we even keep showing up with you. We always say live events are just like a huge highlight of our week. They're just so fun. Let's go for a standing quad stretch. So let's balance on the left leg, pull the right heel to the glute. Tuck the tailbone to me. Stop finding a standing leg. Maybe if you're feeling good about your balance today, reach it out into a hinge position. You can kick that hand into that foot. Hold it here for three, two, oh, one. Stand it back up. Let's go ahead and pull the knee up. And go ahead and just open up the hips. That feels good, right? A little standing stretch today. Little standing stretch. Always good to mix it up, set it down, switch it up. Pull the left heel towards the glute. Tuck your tailbone towards me. If you feel good about it, go for that hinge and reach. Nice work. Love getting this one with you guys today. Highlight of my Friday for sure. 3, 2, 1. Stand it back up. Pull the knee up. Take it out. Nice work. We're just so excited to be here. We're so excited to have fun, new things to offer you guys and just keep, keep getting to grow this community. It's just so fun. We've come so far. It's just so fun. When I first started with you, different world, right? Squat it down. Wait till I know. I knew you can just pry through those hips. Whatever. Feels good. I'm still working on this squat, pry position with my knee. Nice. Go ahead and drop it down to all fours. Awesome job. Let's go for a little cat cow. Drop the belly, lift the chin, and then reverse it. Tuck the chin, tuck the tailbone out towards the ceiling. Nice work. Awesome job. From here, your hips can stay nice and high. Just walk your hands away. Nice puppy dog stretch. Just let those armpits drop down towards the mat. Awesome job. Come back up. Let's go for one of these stretches. We haven't done this in a while. Take your right knee open at 45 degrees. Tick tock the arms down. Stretch through those inner thighs. That feels good, right? Just so pumped to have you guys be on the seat. Like Rachel said, we've come so far since starting. I never would imagine that we would launch memberships. I was like, never on the radar ever. Let's switch it out. Other side. Left knee comes up. Tick tock it. And we're just so pumped to be here. Next on the radar. We don't know what's coming, but we've had a lot of requests for merch. So if you have merch ideas, you can drop them in there. I'm team merch. I want to merge so bad for my own purpose. Who wants a holy banana shirt or a super spicy or tighten your ponytails? There's so many options, and we're so pumped. Thank you guys so much for showing up and sweating with us. We were so excited to finally share with you about Tune ML. If you want more info, you can go ahead and hit the join button. A nice little video will Play it will tell you all about memberships. Okay. So you can hit that video. Learn more about memberships. You can always email membersourishweeplove.com okay. Note that we are human and we take the weekends off. Okay. To be with our friends and our family. And so we will not be engaging on the community tab or answering over the weekend. But if you have questions, email members@nourishmentlove.com and we'll get back to you guys on Monday too. We are working today but I'm just letting you know if you email us tomorrow morning I'm having coffee and playing with my kids. Okay. So have a wonderful rest of your guys weekend. Thanks so much for showing up and being here. We're so pumped to have our community growing. Welcome Jessica. Jessica Covey. Welcome Hannah. We're so excited, so happy to have you as a member of this channel. Jessica and Megan. Oh, my sister in law who was like the very first supporter of my ever like workouts I ever did. Oh she just became a member. It comes full circle. Meg, love you. I'm so excited to have you guys here. Welcome Nipper. So much love. We can't wait to connect with you guys in the community chat. Go blow it up today. Say hi, drop your fitness goals. Thanks for being here. Big shout out, big hugs. We love you guys and we can't wait to come back soon. Next live workup is next Tuesday. 4 4. Mark your calendars. It's live for everybody. Everybody's welcome. 4 4. See you there. Okay. Have a great weekend you guys. Oh, Lynley just joined Team nml. Welcome. We're so excited. You guys are the best. Welcome Alice. We love you guys so stinking much. The cool thing about becoming a member is that after we go live we are going to stay online and do Q and A's. Okay. So if you have like burning questions we'll be doing we'll be staying on live longer after the member Q and A's which the first member. The first member live workout is 413 lots of live workouts with us this month. Yeah, we're going to be. We are so busy this month but we're gonna have so much fun with you guys. I'm so excited and I can't wait to sweat with you. Nice work. Hoping to get on the treadmill and get those extra steps in. Isn't that 3, 2, 8 challenge such a good challenge for you guys to get your steps in. Like I take it into every challenge with you. So excited to have you guys here. Always such a great workout. Thanks for joining us, Alexandria or Alejandra. Sorry, Alejandra. Nice work, Naomi. Oh, my gosh. We love you guys so much. I could stay on forever. We're gonna log off because we gotta go do some work, but we love you so much. Welcome, Francesca. Have a great day, you guys. Logging off Instagram. Have an awesome day. Thank you so much from San Antonio. Thank you. Have a good day, you guys. Love you. Awesome. Thanks so much. You guys are the best sync in YouTube community. I just can't imagine being a part of a more amazing community. So thank you so much. We're so pumped to have you here. Welcome Caitlin. Oh, oh, and Stephanie. They just keep coming. I don't want to log off. Just so pumped to be here with you. Thanks so much, Sarah. We are so pumped to launch and so glad that you're loving our content. Thank you, guys. Thank you, thank you, thank you. I feel so loved, Amanda. They just keep coming. I don't want to say bye. I just want to keep talking to you. Okay, we'll connect with you guys in the members chat. Have an awesome rest of your weekend. Thank you.