LIVE 30-Minute Full Body Superset Workout with Dumbbells | Strength + Cardio HIIT

Spinning. Okay, it says we're live. Can you see and hear me? I'm really hoping that you can. Please tell me you can see and can we hear me. Yes. Okay, let's go live on Instagram. All right, you guys, we are now coming at you guys with a live workout. We are live on Instagram. We are live on YouTube. I'm so sorry the technical difficulties we've been having with our live YouTube channel feeds. If someone has a contact at YouTube, we've asked our content, like, let me know. We need, we're trying. I'm sorry, you guys. We set these up so we can pre schedule them, get you the link and then issues. But I'm getting lots of thumbs up. Yay. It's working. I'm always like face to the camera, like saying, hey, welcome. First live ever for Erica. So glad she's here. And then they're like, no one can see and hear you. And I'm like, no. Okay, I'm so ready. You guys are here. I'm so ready. This is working. Let's jump in. Since we, we are just already running behind and I know you guys are busy, busy people. We've got a full body superset workout for you. It is strength paired with power today. I'm really pumped for that. So we're just going to jump right in. We'll do some announcements at the end of the workout, but we're just going to jump in and get you guys going. All you're going to need for today is work on our dumbbells. Rachel, I have anywhere from 15 to 25 pound dumbbells, so grab your weights. We're going to pair strength and power. You have seven superset circuits. Today we're going to hit full body. We're going to alternate a lower body focus, upper body focus lower body, upper body. Move one is your strength move. You do it for 40 seconds of work. Move two is your power move. You do it for 30 seconds of work. You go from 40 right into 30. So 70 seconds of consecutive work followed by 20 seconds of rest. Repeat each circuit twice and move on. If you want low impact power options, you know Rachel is your gal. You're going to follow along with Rach for modifications. She'll keep it low impact today, but it's still going to be high intensity. Choose your level. Let's get warmed up. Let's get this party started. You ready? Great. Let's go. Let's go. Okay, if you have a watch and you are selling it, I said my watch to hit because it's going to alternate strength and power. If you want to stay more low impact and strength focus, alternating sweeps to that. You can set it for strength and go heavier and go low impact. You get to decide today your workout. All right, we are in the midst switch directions of our two week Minnesota Pork challenge, which is always challenging. So I am sore. Yeah, it's Thursday and I'm sore. But that's okay. We're going to do our best. We're going to forget the rest. Use whatever weights feel comfortable for you. We start with squats in three, two. Let's go. Take it down and up. So sitting those hips down and back, pushing that floor away from you as you drive those hips forward. Nice. Knees are going to push towards those outer toes. You got it? Down, up, down, up. Getting a little bit deeper with each squat. Leg day was yesterday and ooh, my legs can feel it. Right. Let's start on the legs, then we'll go arms. So we'll alternate circuits. You got four more squats. Go. Four. Nice. Three. We're going to jack it out in two. And let's jack it. Jack it. Jacks or taps. Jacks or taps for eight. Seven. Seven. Six. You got it. Five. Four, Three, two, one. Hamstring. Scoop right, heels up towards the ceiling. Scoop, reach. Switch. Left toes up. Scoop, reach to it. So you think about lengthening through the back of your leg, which is your hamstring. Nice. Length and reach. Nice. One more each way. Lengthen reach. Nice. One more on the left. Curtsy lunges. Alternate step back. Curtsy, curtsy. Knee is going, wrapping behind the shin or the calf area. Wrap and tap. Dropping that back knee towards the ground, driving through that outer front glute. Nice. Shoulders are staying stacked over hips. If curtsies don't feel good for you, can always give me a standard step back lunge. You got four skaters. Three, two, one. Giving you a very functional warm up heel. It's going to match your workout. It's going to match your workout. Nice. Driving side to side. Driving side to side. Use those outer glutes. Push for five. 4, 3, 2, 1. Take it nice and wide. Lateral squat. So hit side, center, side, center. Driving off that knee. Hips go down and back. Can you reach your arms away from you as you sit back? Reach away. One more each side. Reach away. There it is. Reach. Give me a nice wide leg forward. Fold toes. Face me. Top of the head melts towards the ground. Hands plant. Step back. High plank. Find your plank. Start with knee pulls, knee pull, knee pull. Rachel can go Into a tap back. You can straighten your legs. We can do a rolling plank. Down, down, up, up. 4. 3. 2. Hold your plank. 2. Push ups or kneeling Push ups ago. Let's go. Take it down. Up, down, up. Right foot steps outside. Right hand. Easy twist. Nice. From here, can you drop the elbow down towards the mat? Open the hips. Open it back up and reach. Set it down. Switch it out. Left foot outside. Left hand. Open those hips. Easy twist. Gaze follows fingertips. Drop the elbow to the mat. Open it back up. Set it down. Do it again. One more. Each side. Open up. Drop the elbow. Open the hips. Open. Back up. Left side, left side. Here we go. Left foot outside, left hand. Easy twist. Drop the elbow. Open it up. Set it back. Hold that plank. Drop your knees. All fours. Here we go. Cat, cow. Drop the belly. Wave your tail. Reverse it. Slide it towards the ceiling. Tuck the chin. Do it again. Drop the belly. Nice. Find the ceiling. Nice. From here, hip open. Trying a big circle with my right knee. Up and around. And then reverse it. Bring it back up. Over. Imagine a dumbbell or a little block. A yoga block. Right there. You gotta get your knee up and around it. Taking that hip through a nice, big full range of motion. Set it down. Nice. Switch it out. Other side. Left knee. Draw that circle with your knee. Bring it up and around. You might notice one side is stickier. That's why we do unilateral training, which is what we're doing this week. Focusing on one side of the body. Even out those imbalances. Nice. Set it down. Tuck the toes. Hover for three. 2. Hips go up and back. Nice. Stretch through the calves. Drop the knees and hover. Hover. Three, two, one. Up and back. This time, shift forward into a high plank. Slow burpee. Step and step. The right foot, the left foot. Step. Stand up. Take it down. One more time on the left. When you get up to the top. High knees, high knees, run it out. Run it out for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Are you warm? Right. Nice and warm. She's warm. I'm warm. I hope you're warm. Let's jump in. Full body circuit. We got a birthday workout. Whose birthday? Tonya. Tonya is. I'm not saying that right. My Tonya. Is that how you say Tonia? Happy birthday, Tonya. First live for Alicia. Whoop, whoop. Yep. You can always come back first live for Ariana. Nice work, you guys. Love to see it. Grab a quick sip of water if you need it. We're jumping into superset. One which is squats. I'm going to show you your two minutes because you go 40 seconds of strength right into 30 seconds of power, no rest. Then you rest for 20 and start with your heavy weights. You're going to do squats for 40 seconds. Squats for 40 seconds. Then I'm going to take those two weights and stack them on top of each other, and I'm going to jump front to back. Rachel's going to walk and add a weight pickup. She's going to walk to the front, pick it up, walk to the back, pick it up, pop from back, or pick them up. You know, we're going to move in all planes today. We're going to start with the front, back, right? We're going to start in that sagittal plane, both feet on the ground, shoulders rolled down and back, weights at your sides. You're squatting for 40 seconds. In three, two, let's squat. Take it down and up. So just think about pushing that floor away from you as you stand tall. Nice, slow, heavy squats. I know your legs are feeling it from yesterday's leg day. Good chance to move some lactic acid around. Nice with those muscles. If you're sore, make sure you're foam rolling, pushing fluid through your muscles. Great way to improve and increase recovery time. That's such a good point, because I feel like when you're sore, you're like, I don't want to do anything. Yeah, I'm just gonna lay here. I'm not gonna move off the couch. But that makes it worse, right? No. Yes. Movement. You gotta keep moving. You gotta push food through your muscles. You're here for five seconds. Stack your dumbbells right into power. In three, two, stack them head to head. You're with me to the front, to the back, to the front, to the back. 30 seconds and you're with Rachel. You're walking it, adding a dumbbell. That intensity, front to back, to the front, to the back. Nice little frog hop. Nice work. 10 seconds. Lights on fire. Yes, you can. 5, 4, 3, 2, 1. Recover. Nice work. Right? It's one way to start. Same thing. Rest for 20. Do it again. Back on squats. Front, back, half. You got 10 seconds. Grab your weights. We go in five. Three, two. Let's squat. Nice work. Lindsay originally pitched this workout to me as a time drop. And I was like, it technically is. Don't not feel that way. 40 seconds of strength. 30 of power. 20 rest. It's a time drop. I do love a time drop. I do love a time draw. Right Nice work, guys. Keep squatting. Your next circuit's gonna be upper body. Last time on these squats. You got 10 more seconds. You stack those weights back into 30 seconds of power, front to back. In five, four, three, two. Stack your weight. Here we go. To the front, to the back. 30 seconds. Come on, come on. Does your power add in that front back movement? Staying low in the legs, never standing all the way up. Come on. Constant tension on those glutes and quads. 10, 9. Yes, you can. Keep pushing. Final 5, 4, 3, 4 to recover. Legs out of the gate. There they are. Nice. Moving on to arms. Second circuit. Nice. We got a couple people. First lives. I'd love to see it, you guys. All right, I'm gonna stick with my heavy 25. We're gonna go back, okay? You're gonna hit your back. I'm gonna hold a nice low squat, alternating rows. Rachel has bent over, alternating row. So I'm doing it from a nice wide squat stance. Row, row, setting down to the ground. If the ground's not available to you, just bend over. I'm going right from that. I'm hitting the deck into mountain climbers knee drives. Okay, Rachel's got standing knee drives or standing high knees. Okay, 40 seconds of that. 30 seconds of climbers rest for 20. Weights are between your legs. Here's Rachel. You're bend over. If you're with me, weights are on the ground, row on the right. In three, two. Let's go. Elbow to hip on the right, elbow to hip on the left. Nice. My chest is parallel to the floor. Whether it's me or Rachel, chest is parallel to the floor. Elbow is pulling back towards your hip pocket. Squeeze at the top. Hold lower with control. Shoulders stay parallel to the ground, not rotating and opening up. You got this, team. If you're with me, legs are loaded, hips are pushed back towards that wall behind you. Nice work. Yes. Team, 10 more seconds in these rows. If you're with me, hit the deck. 30 seconds of climbers. If you're with Rachel, stay standing. 3, 2. Let's go. Drive those knees either way. Standing. We're on the ground. Knees are coming up. Climb it. If you're with me, shoulders are stacked over wrists. Come on, drive those knees towards your chest. You can do anything for 30 seconds. Yes, you can. Come on. Final 10. 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Knew, like I said before, but climbers might be one of my least favorite exercises. I don't know why. I just don't love them, which is so funny. Because we do them all the time. Because they're such a good full body engagement exercise. Who wants to plank and add cardio to it? It's hard. All right, back to the top. 40 seconds. Bent over rows. Grab your weights. Hinge over at the hips. Chest parallel to 4, row on the right. In 3, 2. Let's go. 40 seconds of that strength. Elbow to hip. Elbow to hip. Nice work. Hips and hamstrings are loaded. Yes, team. Come on. Big strong back. It's the largest muscle group in your upper body. Strengthening it one rep at a time. It's your core foundation, supports your posture, supports your daily movements. Right here. Building strength one rep at a time. What would it look like If I said 10 more seconds here? Then you transition climbers with me. High knees with Rachel. We Go there in three, two. Find your climbers. Let's go. Drive those knees. 30 seconds. Yes, you can push it. Nice work, team. Back to legs after this. Come on. That water break is on the other side of these climbers. Bring it home. What would it look like If I said 10, 9, 8. You got this. 7. Yes, you can. Final 5, 4, 3, 2, 1. Nice job. Always feels good to knock those out. Grab your water legs. Curtsy lunges, skaters. Pretty basic. You did it in the warm up. If curtsies don't feel good for you, standard step back, lunge, curtsy lunges and skaters alternating each curtsy. Try and reach for those heavy weights here. Curtsy lunges. Grab your weight. We go in three, two. Let's go. Curtsy, curtsy. So I'm wrapping knee to calf, dropping back towards the ground. Think about activating front gluten quad top of the thigh with a standing leg outer glute. Nice. You go right from strengthening it to adding the fast twitch movement to it, which is your skater strength and power. Strength and power. Fun supersets today, guys. Ten more seconds here. Drop your weight right into skaters in 5, 4, 3, 2. Drop those weights. Let's go. 30 seconds. Skateboard escape. Escape. That's when the sweat starts to fall off that nose. Come on, push it. Push it. Maybe you can reach the ground. Maybe that's available to you today, maybe it's not. Make it big. We went front to back. Now we go side to side. Finish. 5, 4, 3, 2, 1. 1. And go. My ponytail is like in my mouth the whole time. I feel like I got sweat dripping off the tip of my nose. 10 seconds. Grab your weights. Back to curtsies. 70 seconds is a long time to work. Short break too. Go, Squid. Quick Rest time today. Curtsy in three, two. Let's go. We always love to hear you guys look at this format. We filmed one of these. We're actually wearing, I think, similar colors. It's on the side if you're interested. Things like a full body circuit workout is what it's called. Very similar format. If you're loving today's format. Nice work, guys. Good full body strength building paired with some high intensity training for the heart, cardiovascular system. Nice work. We got 10 more seconds in the curtsies. We're gonna drop our weight. We're gonna add some power to the side to side movement. Skaters. Three, two, one. Set those weights. Down skate. Let's go side to side. Come on. Push, push. 30 seconds. Pick it up. Yes, you can add some intensity. Nice work. Water breaking on the other side of this move. Back to arms. Back to arms. 10, 9, 8. Keep pushing. One at a time for 3, 2, 1. Whoo. Heart rate is high today. Superset 4. Curl press. Biceps and shoulders. Biceps and shoulders. You're with me. Push up, burpee. You're gonna curl press. You're gonna keep those weights. Push up, stand up burpee. Here's Rachel. Squat thruster. Squat press. Out at the bottom. One dumbbell. All right, getting out to the bridge. Can I hang with the 25 for the curl press? Rachel's got her 20s. I got my 20s. I'm working on it. You guys, you know we're gonna alternate arms, so now's your chance to go heavy if you can. We're gonna alternate arms. If you don't have heavy weights, you're going both arms at the same time. Curl press, curl press. Grab your weights. We go in three, two. Let's go. Curl push on the right. Lower with control. Curl push on the left. Nice work. One at a time. Nice. When we alternate sides, this is your chance. This is your chance to go heavy, team. Your chance to challenge yourself and go a little bit heavier than you normally would. Nice. Half down. You got 20 seconds left in the curl press. If you're with me, you're hitting the deck. Push up. Burpee. Stand up. Rachel's got one dumbbell. Squat press up. Squat thruster. Hello, shoulders. There they are. They're starting to talk. And they should for 5, 4. Transition in 3, 2. Let's go. I hit the deck. Full push up. Step or jump up. Stand up. Hit the deck. Give me a nice controlled push up. Leading with your chest. Okay? Nice. This is your power move. Low impact, full body engagement at a time. Yes. Team. Come on. Come on, keep pushing. Right here. 5, 4, 3, 2, recovery. Woo. Those are great checkout wins. I got a sweaty face today. All right, back to curl press. Last time, five seconds. Don't do yourself a disservice if you got lighter weights. Double these up. Go two at a time. Come on. Three, two. Let's go. Curl push on the right. Nice work. I have this guy, I call him my gym grandpa. It's this older guy that I see at the gym every week, and he was doing a workout the other day, and he was saying, come on, Jim, you're so strong. Which is his name. He was cheering her inside. And I'm like, that sounds like Lindsey. That's exactly what Lindsey says. I love that. You guys, it is so true that one positive word. I'm going through a speaker training right now. Have a speaker coach learning how to speak more clearly, less fast, all those things. And have to do these. These drills in front of them. Every time, I'm like, come on, Lindsay. You got this. Come on, Lindsay. You're so strong. 3, 2, 1, transition. Here we go. Give me the push up. Separate jump. Stand up, one rep at a time. Down, up. Yes. Let's go, guys. This is your power. Water break is on the other side. Transition. Back to legs is coming. Circuit four of seven. This puts you over the halfway mark right here. Five, four, three, two. Recover. Nice work, Rach. Water's up. How we feeling? Four circuits down, three left. Circuit five. Stagger, deadlift. Hinge, hinge, hinge. Okay, 80 in the front, 20 in the back. You're only gonna do each side once. Stagger, deadlift. Your power is going to be a bilateral, so feet come parallel. Deadlift, clean, squat. Deadlift, clean squat. The classic move I love to love. You'll see it in a lot of NML workouts. Staggered deadlift into a bilateral deadlift. Clean squat. So right foot forward, left toe pop. 80 here, 20 here. Breaking the hips. If my fingers were going into my hip bones, they would push straight back. Okay, stop. Under that front knee. Crush some oranges in your armpits. Activate your lats. Dumbbells tight to the body. We go in three, two. Let's go. Hinge, hinge, hinge, hinge. Nice. Now for the bow. Pushing that front foot into the ground to standing tall. All that weight in that right foot. Push it down into the ground. Push it down to stand you up. Nice. Anytime you have lighter weights and you want to challenge yourself, you load the legs like this, okay? 80% in one leg. Make that leg work. Harder with whatever weights you have. Nice work, team. Awesome job. Ten more seconds here. In these staggered deadlifts, we all transition. Bilateral deadlift, clean squad. In three, two. Feet come parallel, break at the hips, drive the weights up. Drop, stand, reset, hinge at the hips, clean them up, drop and stand. This is your power. Hinge, drive, drop. Nice work. Hinge, drive, drop. You'll notice I like the narrow stance for my deadlift, a little bit wider stance for my front squat. Okay, you can switch your feet if you need to. You're here for three, two, recover. Weights are down. Nice work. Sacred goodness. On the left. Left foot forward. Right toes popped. Hips go back, grab your weight. You're there. In three, two. Let's go. Hinge, hinge, hinge. Nice. Now 80% of the weight is in the left, pushing the floor away with that left foot. Nice work, team. Come on, one rep at a time. I know you're tired. So am I. Stick with it. Last standing circuit for the legs. Now you got one more for the arms. We hit the ground for circuit seven. Glutes and core. I love when we lay down for the last two. Yes. That's my favorite. Come on. Ten more seconds here. Ten more seconds here. Transition. Bilateral deadlift, clean squat in three, two. Let's go. There. Hinge, drive, drop, stand. If you got heavy weights, you're gonna need to slow this down. That's okay. Either way, I want those weights staying tight to the body. Nice work. Big, functional lower body exercise here. Let's talk about the muscles. Hammies, glutes, hips, core, glutes, quads, finish. 5, 4, 3, 2. Set them down and you're out. Nice work. Go. Awesome job, team. How are we feeling? Two circuits left. The Woman Maker's your favorite, Hannah. Love it. Yep. You can come back and do this workout tomorrow. Did I take an entire packet of element today? There's half a packet in here. Saving the other half for later today. Nice work. Thank you, Rodina, for being here. You're so awesome. You're the best. All right, we got four flexes and four bananas from Erica. Havon's giving us, like, seven bananas. I can't count. Let's finish strong. Overhead triceps. Okay, 40 seconds. Drop the weight. Grab your towel. 30 seconds of towel slams. 30 seconds of towel slams. 40 seconds of triceps. 30 seconds tall slams. I need my 20 today. I've been trying to go up in weights in my triceps. They're so. They're so sore today. Here we go. 40 seconds of overhead triceps in three, two. Let's go. Hide it. Show it. Nice. Got the punch to the gut. We all know that. I thought it was so funny in the workout. We had to go live where Dr. Taylor came over and punched you in the stomach. Let's give Lindsay a taste of her own medicine. I think that was a first. No one has ever done that to me on set. Dr. Taylor is the best. We love having her on set. Been so fun to get to know her, get to hang out with Minnesota Pork Council. Pork board. They're just so awesome. Nice work, guys. Ten more seconds here. Triceps should be feeling spicy. Drop the weight. Grab your towel. Slam it in four, three, two. Let's go there. Grab it. Here we go. Down your feet. You jack your feet. In, out, earth. Rachel. Both feet can stay planted on the ground. Pick your level today. Pick your level. Nice work. Right there. Resting halfway there. Finish it. Keep going. Right here. You're raising that heart rate, building a strong, healthy cardiovascular system. Finish it. 5, 4, 3, 2. Recover. Just breathe heavy. All that frustration, the technical issues gone. This is very poor now. Endorphins are pumping. I always say 90 chance. This is not the hardest thing you're going to do today, but it's going to set you up for success, for whatever's coming at you. We know that physical resilience creates mental resilience. Yes. One thing changes. The tide rises all around. Just getting better and better. Triceps, grab your weight. Nice work. Overhead triceps, you're there in three, two. Let's go. Hide it. Show it, hide it, show it. Nice work, team. One breath at a time. Inhale down. Exhale, push. Elbows. Stay nice and tight. One breath at a time. We shared your, like, mantras, your daily mantras on Instagram this weekend. Yes. And I thought it was so interesting. It's like there's research saying, like, if you say, I'm so strong, even if you don't believe it, there's benefits. You start to believe it, you just say it. Yeah. That's incredible. Isn't that amazing? How we talk to ourselves is so important. For three, two, set the weight down. Grab your towel. Back to slam. Let's go. Flap your jacket. Slamming her jacket. Come on in. 30 seconds. 30 seconds to challenge yourself today. To get a little bit uncomfortable right here. Push your pace. You got this, team. Yes. You're almost there. Final 10, let's go. 10, 9, 8. You're on the back, on the ground. Hit 5, 4, 3, 2, 1. Leave it there. Woo. Ready to go. 6, circuits down, one to go. Yes. How we feeling, guys? We love the towel slams. Yes. Sarah, nice work. Julie, we say hi to your son. I'm sorry he's homesick. But glad you're still getting your workout in. All right, guys, on your back. Dumbbell. Circuit seven, glute bridges. I'm gonna load it. 25 on each side. Just gonna go heading for it. I'm gonna keep both feet on the ground again. You got lighter weights or you just want to go body weight? You can go single leg bridge, right? Do whatever feels good for you today. I'm gonna load it right here. We're gonna lift those hips. Heels are tight to the glutes. Knees are in line with my hips. 40 seconds of glute bridges. From there, weights. Watch the side. 30 seconds of flutter kicks. 40 seconds of bridges. 30 seconds of flutter kicks. We go in three, two. Let's go. Lift off. Here we go. Lift, lift. Nice work. Never letting your hips come to a rest on the ground. If you want to take this to a thrust, more of a hip thrust. You can always elevate your shoulders on a couch ottoman, a couch, a chair, or a bench. Get a little bit greater range of motion. But it doesn't matter how much motion you have. It matters how much tension is on those muscles. Right, right here. Constant tension on those glutes and hamstrings for 5, 4, 3, 4, 2. Recover. Flutter kicks. 30 seconds. 30 seconds. If you want to challenge, keep that neck and shoulders off the mat. Get your hands overhead. Flutter kicks. Closer your legs are to the ground. Harder it's gonna be. Come on. Constant tension on that core. Yes, you can. Final 10, 9. If you got this. 7, 6, 5, 4, 3, 2. Recover. Rest for 20. Do it again. Glute bridge or hip thrust. Flutter kicks. Nice work, guys. Nice work. You're crushing it, team. Absolutely crushing it. Circuit seven. Let's go. Hips lift in three, two. Let's go. Take it down and up. Nice work. Nice driving through those heels. Holding for a moment. Squeeze at the top. Lower with control. Squeeze if you want to make it harder. Give me a slower lower. Any centric countdown. So lift. Go. Down, 2, 3. Up on 1. Take it down, 2, 3. Up on one. Down two, step. Slower is harder. We know that you can play with that time under tension. Lift lower. Two, three. Yes, you can. Final five, four, three, two. Flutter kicks. Let's go. Flutter kicks. 30 seconds. 30 seconds. Rachel's got alternating kick out. Neck and shoulders can be on the ground or lifted. The more I lift them off the Mat, the more my upper core is going to turn on. Nice work, guys. You got this. Finish strong right here. Final ten, let's go. Ten, nine. Isometric hold. Hollow rock in five, four, three, two. Just hold the leg still, Rachel. You can go one leg kick out or both if you're capable. Hold it here. Can you take your arms overhead? That's harder. Hold it here, Rachel. You can switch your leg if you want to. You're holding for ten. Nine, eight. You got this. Seven, six, five, four, three, two. Recover. Nice work, team. Nice work. Awesome job. All right. If you're part of our YouTube membership community, you know we give you an extra burnout every day. Today's burnout is banded side to side. Banded side to side squats, right? Sneak peek. Because you joined us live. We got nourishment, love resistance bands coming soon. You guys coming in June. I'll take the thick fabric, which you want to grab one from the rubber bands. All right. Look at this bad boy. So pumped. Love the colors. You can grab a band or you can do this with just your body weight. We're gonna go six inches above the knees. We're gonna go side to side squat for 20. So 10 per side. It's side to side. Each side counts as one. 20 squats. Stepping to your right in three, two. Let's go. So that's one driving your knees into that band. All right, so if you don't know what our YouTube membership community is, you can hit the join button on our YouTube channel. And for $5.99 a month, you become part of our community, where you get an extra burnout challenge like this every single month. You get a live q and a with experts. On Monday, we have Jess from the Real Food Dietitians joining us to talk about nutrition and menopause, something you guys have asked for. Nice work. Are we in the final? 3, 2, 1. Band comes off. That's your burnout today. All right. You got questions about membership, let us know. We'd love to have you become part of our community. That's your workout today. Full body supersets. I hope you loved it. Nice work. Way to go. You added your two year old, Hannah. That's amazing. So excited for the bands. Yeah, we are too. Merch is coming first week of June now. We're working hard on it. Let's stretch slappy wings. We're in the midst of the two week pork challenge. Finishing that off today and tomorrow. All the way. Wrap around big chest expansion knuckles, pull off the tailbone, spread the chest apart. Next week we throw it back to build 30 for two weeks. One of our signature programs. Big inhale, reach up, exhale. I need a tricep stretch. Right hand reaches for the middle of the back. Stay here. Add a little side body, lat and oblique stretch back to center. Nice hands. Reach out and then just take a nice forward fold. Alternating a little knee bend in those knees. Roll back up. Reach up. Left hand reaches for the middle of the back. Like I mentioned. On Monday the 28th we have a live Q and A for our membership community with dietitian Jess. So we'll get your pre asked questions. For that you can take a little side body, oblique and lat stretch back to center. Our next live Here you go for a standing quad stretch today. Pull the heel towards the glute. Tuck the tailbone to me. Our next slide is going to be on 513 coming in May. And that is also for our YouTube membership community. You get extra live workouts if you're part of our community. If you like these lives, they're a fun way to stay motivated. I know they keep me accountable. Yes. And then merch is coming. Like I said, June 9th or no. First week of June, first week of June. New summer program comes June 9th. Get ready. June is going to be a big month, guys. Right toes up to the ceiling. June 2nd March comes hinge and reach. You can reach for those toes. Lengthen through that right hamstring. Nice work. Awesome. Cat resistance bands will be part of that march drop along with some other fun fun. Step other leg, toes up to the ceiling. Hinge, reach. Fun fact you guys. 46% of you guys who work out with us on YouTube are not subscribed to our channel. It really, really helps us out if you enjoy these live workouts. If you love sweating with Rach and I, do me a favor, please hit subscribe to our channel. It's totally free. A great way to Support us. Tell YouTube that you enjoy our content and you want to see more of it. Really helps us out. We would appreciate it so much. Thank you guys so much for being here and sweating with us. Always a pleasure to sweat with you. Happy Thursday. I hope you're having a great week. You're part of our community. We'll see you on Monday for a live Q and A and then we'll be back live with a workout on 5 13. Otherwise we are going to be in heavy filming season. We got a couple back to back shoots so we can bring you guys some fun new content including new summer program. Get pumped I shared some secrets about what it is in Instagram stories yesterday. I basically told you, if you've done our programs, it's like build 30 and split strong 35 came together and had a baby and they birthed the new summer program. I love that description. That's so accurate. So accurate. It is literally so accurate. So if you're wondering what that's like, you can test out our Build 30 program with us. We're doing that for the next two weeks. Love to have you join us. Have a great day you guys. Thanks for being here. Awesome job. Thanks so much for being here. Have a great day, you guys. Really appreciate you sweating with us. Nice. Yes. Oh, thank you, Erica. She said I promise it's worth it once you join. Thanks for being part of our community. We really, really appreciate it. Split Strong is your favorite. Candice, you're going to love the new summer program. You're going to love it. So pumped for you guys. First live. Lillian, thanks so much for joining us. We hope you had a great sweat and we hope you come back for more. Awesome job you guys. Love the tanks. I know, aren't they nice? A nice full length tank for summer. We're pumped about it. OK. Alicia got 100 push ups. We while waiting for us. No way. You did 100 push ups while we were waiting for the live workout to start. That's amazing. She's preparing for her Murph, you guys. She's preparing for her Murph. Okay, I have to give a special shout out. Someone I can. Nancy. Nancy just dropped us a super thanks. Thanks, Nancy. We appreciate you sweating with us and your support so much. Thanks so much for being here, you guys. We appreciate you guys. Always a pleasure. First live for Abby joining us from Chicago. Hey, way to show up and get it done one rep at a time. That's right, Abby, way to get it done. Thanks, Molly. You guys are so awesome. We really. Oh, Molly's first live too. You guys just coming out of the woodwork. So glad you're here. Thanks for being here. We appreciate it. Awesome job. How do you drop a super thanks? That's a great question. Well, we really appreciate your support. If you see the little chat section here where you just typed in, over to your right should be a little dollar sign. You could click on that and you can show your support for nourishment. Love. It's just like dropping a tip in a tip jar saying, thanks for being here. We appreciate you guys. We of course never expect anything from you. Our goal is always to make content free and accessible for you. That's our goal. But we appreciate your support. You can show your support in many ways, one of which is, like I said, just hitting subscribe on that channel. It's free and it's super accessible. And it's a great way to allow us to continue to grow on this, on this platform, on YouTube, and bring you more free content. So thanks again for being here. You guys have an awesome rest of your day and week.