LIVE 30-Minute Full Body SUPERSET Workout: Strength, Cardio + Core (Dumbbells)

We live. We're getting there. We're close. We're live. There we go. Awesome. Last live before this teacher needs to go back to school. I know, it's so sad, isn't it, Carly? But that's so exciting. We're excited to have you guys here with us. We're gonna let some people jump on. We are live on YouTube and Instagram and we are so pumped to be here this morning. We've got a nice quick and dirty full body workout for you. One of my favorite ways to just make it happen, especially on those days. I don't know, you guys. It is a week for me. I'm like, just trust me. Drudging through. I'm like, I don't want to work out today, but I'm here with you and I'm pumped and we're gonna do it. And when we get to the other side of this 30 minutes, it's gonna feel really good. It's gonna feel better. Yeah. It's gonna feel so good. Yeah. All right, while you guys are joining, I'm gonna talk through the details. Good morning. I'm Lindsay from NourishMove. Love you guys would be so grateful if you haven't yet. If you're on Instagram, are you subscribed to our YouTube channel? If not, you should be drop a subscribe to our YouTube channel. If you are watching this live for the first time, working out with us or maybe the hundredth time, maybe make sure you subscribe to our channel. Okay. That's so grateful. We really help it. It helps us produce more content for you. It also helps you be aware every time we're doing live workouts or new videos too. Okay. And I have the amazing Rachel with me this morning. Right? We're rocking our blue, matching. Our matching blue. Our matching blue fits because we are doing this workout in partnership with our favorite athletic apparel brand, Lululemon. Thanks so much for sponsoring this workout. We are so pumped to be here. We're going to share more about the outfit details of what we're wearing. This is like my favorite T shirt by the way. I wear it, I put it on, I'm like, I can work out in it or I can do daycare drop off in it or I can put on a pair of jeans and look like kind of mom hip and go out to dinner with my girlfriends. It's like my favorite classic cotton T shirt. Okay. I'm in love with it. And we're also rocking the new charge fill training shoes. I got the mids on Rachel has the low tops on. Like I said. We'll link those in the description below and we'll share on Instagram stories too. But the reason you guys are here is to sweat with us. And we are so pumped. We have 30 minutes of full body superset style. If you like supersets, this one's for you. I love it because it's quick and effective. It's all 30 second intervals. You got six circuits, 30 seconds per move. But you're going back to back. So you're super setting. Two leg exercises, two arm exercises, two core and cardio exercises. Ok, so you're actually doing one minute of work because you're going right from one move to the next. Then you get a 30 second rest. You can stick with us. We'll explain it as we go. Rachel's going to offer some options. All you need is a set of dumbbells and I'm going to see who we have with us this morning. Good morning. You gu. Been following you and doing your workouts for a year. We love to hear it. My first live workout. Welcome, Amelia. We are so excited to have you for a live workout today. And on YouTube, we have lots of you guys from Florence, Italy. Oh, how cool is that, right? And so excited to work out with you. Don't mind my YouTube avatar. We like seeing all your guys's faces, right? Be able to crank out a live workout. Yes. We always save these lives. You guys are always saved. You can come back and do them later. You guys love this blue color. I know, right? What size dumbbells are you using? Great question, you guys. I have a pair of 20s with me and 15s. Rachel's got some 15s. I might throw a 20 pound dumbbell at her too. Grab whatever you have available to you. You have options to use one dumbbell or two dumbbells. So if you have lighter weights, don't worry, just double them up. If you have heavier weights, you can go one heavy dumbbell. Are you ready to jump into this workout? Let's go. All right, let's get nice and warm. Okay, we're gonna start. Feet are shoulder width distance apart and we are gonna warm up. You're gonna take your hands to your hips. You're gonna give me one deadlift, one squat. So it looks like this. Push the hips back, stand tall, drop the hips low, stand tall, push the hips back, stand tall, drop the hips low, stand tall. We're basically going to warm up. The moves you are going to do. This is a functional warmup and functional strength Training. Nice. If you're following us on Instagram, we're doing a fun functional strength training series. Why we do the exercises we do so we can perform the everyday activities we do. Nice. Right here. Two more. Squat it out. We're going to do two more right here. So give me the hinge and stand the squat. Last one. Last one. Hinge and stand. Squat. Now you're gonna hold that hinge. Hold that hinge position. Reach your arms out. Thumbs are up towards the ceiling. Go. Thumbs up. Take it down. Take it 45. And down. Take it to the side and down. Go. Nice. 45. Awesome. To the side. Squeezing those back. Squeeze those shoulder blades together right there. Nice work. Warming up the spine, the back. Nice long neutral neck. Right here. Up. One more full time through this. You got it. Go straight out. Nice. 45. Awesome job. To the side, right there. We're gonna go to the back of our mat. Go to the back of your space. Now you're gonna hinge it over. Nice little wobble forward. Fold, walk out. Find yourself in that high plank position. Go ahead. Drop the hips, drop the forearms. Nice little mini cobra stretch. Just roll those shoulders down and back. Replant the hands. Push yourself up. Find a high plank. Step the right foot outside right hand. Big easy twist. Open it here. Take the shoulders. Sweep it up for three, two, one. Set it down. Switch it out. Left foot outside left. Easy twist. Sweep that shoulder for 3, 2, 1. Replant the hand back. High plank. Walk the hands in. Repeat it. Stand all the way up. Take it down, walk out. Find a high plank this time. Just drop the hips. Nice little stretch. Come back up to high plank. Right foot outside right wrist. Easy twist. Sweep first. Three, two, one. Set it down. Switch it out. Left foot outside left wrist. Easy twist for three, two, one. Set it down. Walk it back in. One more time through that, guys. One more time through. Big reach up, take it down, walk out. Drop the hips. Oh, that feels good. Open the chest, the shoulders. Find that high plank. Right foot outside right wrist. Easy twist. Sweep for three, two, one. Switch it out. Left foot outside. That's hand right here. Easy twist for 3, 2, 1. Hold your plank. Hold your plank. 2. Push ups, knees or toes. Down, up, down. Push up and back. Down, down. Pedal those heels. Just pedal and pedal. That should feel really good. Yes. Walk those hands back to meet the feet. Roll up one vertebrae at a time. When you get to the top, we're gonna go right into lunges. Right foot only goes lateral lunge, hoop, reverse lunge up, lateral lunge. Reverse lunge up. Nice. Big side step. And back. Nice. Hitting down her right glute. Now with that left front glute, drive through that left glute. Nice little inner thigh. Warm up right there. We're going to train in all planes like we always do. Keep that core nice and tight. Take it back. Two more. Two more side. Nice back. One more. One more side. You can go right into high knees. High knees to your high knees. Get them up, get them up, get them up, get them up. Run it out. March it or run it for eight. Seven, six lunges. Other side in four, three, two, one. Left leg only. Left leg only. Lateral. Reverse. Nice. Lateral. Nice. Making the most of the space we have today, right? We're making it work. Make it work. Get that coffee table out of the way. So you guys know we, like, fully rearrange my living room every time we film these, right? One day, I know. I'll have a studio. One day. Yeah. Just putting it out there. One day, it's gonna happen. Two more. Nice. Take it back. Till then, we'll just get our workout in before. Butt kicks. Butt kicks. Pull those heels towards those glutes. Nice. Open up the squats. Top of the thighs for eight, seven, six. You got it. Five, four, three. Right into jacks right here. Jacket, jacket, jacket. Nice. Eight, seven, six. You got it. Five, four, three. One more set of squats right here. Take it down. Can you pick up that pace? Maybe give me a little toe pop at the top? Little hop. Nice little top right there. Little calf raise. Awesome. Come on, finish that warm up right here. Here's the 5, 4, 3, 2, 1. How you feeling, Rach? Warm, warm. Quick sip of water. We're going to jump into that first circuit, which is all about the legs. Good morning from Philadelphia. Welcome, Ashley. Welcome, Roro. Melissa looks fuzzy on YouTube. I'm looking better now. Looks like we had a minute. Megan's got us covered. She said it looks better now. Awesome. Good. All right, you guys, we're going to jump right in. Nice work. Oh, your baby's due tomorrow. Good luck, Bailey. Hardest workout of my life. All three of my bursts. Hardest workouts of my life. Okay, legs. I'm gonna start with one dumbbell, right? Rachel's gonna go two. I love it. Okay, I got one heavy. You can always do two lighter. Use what you have. We're gonna start. Right foot forward. Left toe pop is a staggered deadlift for 30 seconds. So right here, hinge and stand. You're doing that for 30 seconds and go right into a deadlift. Clean squat. Okay, so you go right into that from one to two. We're gonna go back to back. 30 seconds. So it's one full minute of work. Gets a little bit taxing. You can always adjust weights as you need to. Then you rest for 30 seconds. Repeated. Yes. Let's do it. The good news is we're only doing this right side once. Yes. Okay. Right foot forward, left toe pop. Push the butt back. Soft bend in that front leg. Pull that dumbbell nice and tight to the body by squeezing your lat, your armpit. Squeeze that. Crush that orange in your armpit. We go in three, two. Let's go. 30 seconds. Hinge and stand right here. This is where you can go heavy, right? Nice. Think about pushing that butt back. I'm really working that front glute hamstring. 80% driving through that front heel. 20% in that back pops toe. It's 30 seconds here, right into 30 seconds. One deadlift, one clean squat. So my feet are staggered in the squat. They come parallel. Yes, that's where we go in five seconds, guys. Stay with this right here for three, two. Let's go right into it. Deadlift, clean squat. Stagger, hinge. Parallel squat. Stagger, hinge. Drive the hips forward. Drive the dumbbell up. Drive the hips forward to drive the dumbbell up. Nice. Right there. Stagger and squat. Nice work. Super setting. Two moves back to back. Right here. Staying on those legs for one minute of work. You got it. Ten seconds here, guys. Ten seconds. Yes, you can. Come on. You're in the last. 5, 4, 3, 2, and 1. You're out. Nice work. Rest for 30 seconds. Set the dumbbell down. Shake it out. We're doing that exact same thing on the other leg. All right? Stagger, deadlift. Left leg forward. Right toe popped right from sacred deadlift into clean squat. Okay, those are your two moves, back to back. Enjoy the rest. It feels nice in the first set. It feels nice now. Gonna go faster as we keep moving. Set it up. Right foot or left foot forward? Dumbbell. Right hand or two dumbbells? You decide. Crush the orange in the armpit. We go. Three, two. Let's go. Stagger. Deadlift. Nice. Just pushing those hips back towards that wall behind you. Think about closing that car door with your butt. Nice. Soften in that front leg. Dumbbells stay nice and tight. Maybe put your opposite hand, if you got a free one, right on those muscles that are working right where my hamstring, my gluteus maximus. That's what we're working right here. Low Back is involved too. Awesome. Big strength move. 10 seconds. Here we transition. We add on the clean squat. Yes. In 5, 4, 3, 2. Let's go into it. Deadlift. Clean squat. Nice. Notice I'm bringing my other hand up to help catch that dumbbell. You can certainly do that. Hinge, clean squat. Okay. Hips back, hips down. Feet stagger, feet parallel. Hips back, hips down. You got it. One rep at a time, guys. This is the part that's meant to raise your heart rate. You're going from a strength move into more of a power move. Strength to power. Superset it back to back, working those same muscle groups for three, two. Giving one more because you can. Yes, you're out. Rest for 30. Okay, we go bent over row. Bent over row. See if I can stick with these twenties. There you go. Rows for 30 seconds. Hinge, row. Those hamstrings that you just work, they're still turned on. Row for 30. And then you go one row. Clean it up just like you did, driving Those hips forward. Two push, press, dip, drive, dip, drive. One row, clean. Two, push, press. 30 seconds of bent over rows. Grab those weights, hinge it forward. We go in three, two. Let's go. Bend in the knees. Hinge at the waist. Keep that core tight. This is where if I walked up to you right now and I punched you in the gut, what happens? Oh, right. You should be there. You should be there. Row right here. Punch to the gut. Pulling from the elbow, not from the wrist. Squeezing the back. Just like that warm up when you were doing those Y flies. Right here. 30 seconds here. You got 10 left, then we go. One row, clean. Two, push. Hello, shoulders. Time to work them in. Three, two. Let's go. Right here. Here we go. We go. Row, clean, dip, drive, dip, drive. Hinge, row, clean. Dip, drive, dip, drive. Nice on that. Clean. You'll see our heels pop off mat. Using the hips to get those weights up to the shoulders. One row, clean. Two, push, press. Nice. Ten seconds, you guys. Row, clean. Push, push. Come on. Five, four, three, two. Set them down. Rest for 30. Nice work. Rest for 30. Repeat it. Same thing, rows right into that. One row, clean. Two, push, press, raise my heart rate. I just said big mama right now is so into strength training versus hiit training. I'm just more tired, right? You sleep for like six hours a night. Broken sleep. We're still not sleeping through the night. It's hard to hit. Okay, here we go. Bend it over. Row in three, two. Let's go. Hinge and row. Row. Pull the shoulder blades together. Elbow Meets rib cage. Squeeze. Hold at the top for a minute. Slow, controlled, lower. Don't just let those dumbbells drop. Row and lower with control. Row and lower with control. Squeeze and lower. You got it. Squeeze and lower. Gaze is in front of you. Nice long neck. Shoulders packed down. Come on. Ten seconds. Here we stack it on one row, clean. Two, push. Press in four, three, two. Give me one more row. Now set it up. Row clean. Dip drive, dip drive. Hinge. Row clean. Dip drive, dip drive. Nice hinge. It's only 30 seconds, guys. Come on. Yes, you can. You are working for that 30 second break. Row clean. Push. 10 seconds here. Let's go. Row clean. Push. Last. One more row clean. This is it. Finish. You're out. Dumbbells down. There we go. Shake it out. Grab some water. How you feeling? Two circuits down, four to go. Circuit number three. Cardio and core. I'm taking it to the mat. Rachel's going to give you standing options. Okay. If you're with me, grab one dumbbell, put it between your hands. Four mountain climbers open to a side plank tee. Option to grab your dumbbell. I'll show you what that looks like. Rachel's going to show you the standing version. Four high knees, overhead march. Hold. Okay, so it looks like this. If you're with me on the ground, we go 1, 2, 3, 4. Just opening to the right. Hold for four. 3, 2, 1. Set it down. Dumbbells overhead is optional. You can always do this with your body weight, whether you're with Rachel or with me. Okay, 30 seconds. Opening just to the right or overhead marching? Just to the right. Yes. Okay, that's move one. From there, you take the dumbbell, put it between your hands, and you go right into a burpee thruster and take it down. Rachel's just gonna stick with thrusters off the mat. You in? Let's go. It's gonna be an intense minute. I'm not gonna lie. Cardio and core is the hardest. Cardio and core right here. Holy bananas. Tighten your ponytails. One minute of work. We start four climbers open to T or stay standing with Rachel in three, two. Let's go. Let's go. One, two, three, four. Overhead. Just to the right through four. Three, two. Set it down. Repeat. Let's go. Climb for one, two, three, four. Open and hold for four. 3, 2. Set it down. Nice work. Climb through. 1, 2, 3, 4. Open and hold here with me. Hips are high for four. 3, 2, 1. Climb. Climb for four. 3, 2, one. If you're with Rachel, you're holding. This is it, guys. Get that knee in line with that hip for three, two. Let's go. Right into burpee thruster or thruster curl at the bottom, push up, take it down, jumper step back up. 30 seconds right here. Come on. Cardio and core. Yes, you can go. Let's go. It's an intense 30 seconds, but there's a 30 second rest on the other side. Stay with me. You got this. 10 seconds here. Nice work. Let's go. 5, 4, 3, 2, 1. There it is. That's my. Holy bananas. All right, guys, rest for 30, right? This is where you're like, okay, I need that 30 seconds. You should need 30 seconds right here to recover. If not, I challenge you to work a little bit more intensely during those 30 second intervals. Back to climbers, March with Rachel or high knees option four. Climbers, Four second plank. Just on that left arm this time. We go. Set it up in three, two. Let's go, let's go. One, two, three, four. Open and hold for four. Three, two. Nice work, Rachel. Let's go. Time for one, two, three, four. Open and hold for four. Three, two. Set it down. Repeat. Let's go. One, two, three, four. Open and hold. Get those hips high, get that knee high. Three, two. Set it down and march. Let's go. One, two, three, four, five. Hold it here for four. Three, two. We're gonna get four more high knees. Four more for four. Three, two, one. Right into your burpee or thruster. Let's go. Burpee, thruster. Come on. 30 seconds. 30 seconds. Come on. We had to throw in at least one holy banana circuit. Yes, you can. Right here. You are so stinking strong. Come on. What would it look like If I said 10 more seconds right here? Yes, you can. Yes, you can. Stay in for five, four, three, two. You're out. There you go. Rest, recover. Grab water. Three circuits down, three to go. How we feeling? Nice work. Absolutely abrielle. We always save the workouts. It'll be live on our channel. Okay? Live on YouTube and Instagram. Come back and do it anytime. I'm breathing heavy. You breathing heavy? All right, guys, repeat it. Back to legs, arms, core, and cardio. So three more circuits, new moves, new moves, same format. Legs. Lateral lunge, reverse lunge. Lateral lunge, reverse lunge. All right, let's try it. I'm gonna double up my weight. There you go. To go. Just to our right. Just your right leg moves. Right leg goes lateral lunge. Right leg goes reverse lunge. Not like that. Okay, Lateral lunge. Reverse lunge on the right leg. That's your first move. Second move, you're going to hold the split squat forward, right leg back. Option a front rack split lunge thruster. Probably my least favorite move outside of push ups, but man, does it work. There you go. It's gonna stink back to back. Stinky circuits. Who wrote this workout? Stinky circuit. I'm just kidding. It's awesome. It's just hard for me. I'm not. It's good, right? I'm not broken. I'm just very weak right now, recovering from a baby. And that's just how it is. You gotta rebuild it. It's humbling. Okay, lateral lunge, reverse lunge. We go in three, two. Let's go. Lateral lunge. Step back. Right leg lunge. Nice. Step side, nice. And back. Okay, muscles, I'm working. Right glute, outer glute, left front glute. Okay. Gluteus medius on the right leg. Gluten quad on the left leg side. Nice and straight back. 10 seconds here. I might drop down to one dumbbell. Just how it is today, you guys. Come on, step to the side and step back. We hold that split lunge in three, two. I'm going one dumbbell and take it on my chest. Split lunge, right here. Down thrust. Just don't have two dumbbells in me today. That one was just not a good sleeper last night. On top of feeding a newborn two times throughout the night. I'm just struggling. When you don't sleep, it's hard to come up strong. But we do our best, we forget the rest. That's why we're here, singular. Double dumbbell for 10. Nine, eight. You got this. Seven. Stay with me. Come on. Five, four, three, two, one. Set it down. Rest. Okay, same thing. Other side, same thing. Other side. Lateral lunge. Reverse lunge on the left. Split lunge thruster. How do we feel about the split lunge thruster? Thumbs up, thumbs down. Let me know in the comments. I'm gonna be honest. I'm a thumbs down, but it's a good move. It's a good move. That's why we're doing it, right? Grab your weights. Lateral lunge. Reverse lunge to the left. We go in three, two. Let's go. Lateral lunge, reverse lunge. Nice work, you guys. Come on. One rep at a time. That's what you got to break these 30 second intervals down to. It's one rep at a time. All I gotta do is step back now. All I gotta do is step to the side. That just helps me so much mentally. Take it down one rep at a time. Rib cage to thigh. Shoulders over hips. Rib cage to thigh. 10 seconds. Here we go. Split lunge thruster. Right leg forward, left leg back. This time I'm going one dumbbell. You can always go. No dumbbells. In three, two. Set it up really forward, left leg back. Let's go down. Features, be on train tracks. Okay. Back knee drops to the ground. Big drive overhead squeeze through that front heel drive. Stand tall, Inhale, exhale. Rachel's got an uneven load. I love it, working that core. I'm showing you a bilateral load. Come on. 10, 9, 8. You got the 17 with it. 6, 5, 4, 3, 2, 1. Set it down. We go. Who said strength training could raise your heart rate? Good news. You need to catch your breath during this arm sequence. Okay, we go down to the mat. Catch your breath on your back. Chest flies. Chest flies and skull crushers. Chest shoulders tries. Okay, that's what we're hitting in this set with arms circuit number five. And I promise we'll raise your heart rate again in circuit number six. Core and cardio. Okay, on my back. Legs at 90 degrees. Chest fly. Arms open at an arc. In three, two. Let's go. Open to the arc. Close. Inhale, lower, exhale, squeeze. Inhale, lower, exhale, squeeze. You're just doing chest flies for 30 seconds. Okay, when we move on to number two, it is one chest fly, three skull crushers, one chest fly, three skull crushers. Okay, that's where you're going in ten seconds. Stay right here. Keep flying it out. You got it. Give me 5, 4. We add on in 3, 2. Let's add on one chest fly. Bring them up, palms face in. Three skull crushers for 1, 2, and 3. Back to one chest slide. One chest slide. You at your pace? Pending the weights you have, it's one chest fly, three skull crushers, one chest fly, three skull crushers. Come on, come on. It's only 30 seconds. This is your chance to catch your breath. Focus on upper body strength. Right here. Oh, I did two chest flies. Whoops. Can't talk and teach. Come on. Yes, you can. You're in it for 3, 2, and 1. Go ahead. Set those weights off to the side. Just roll out that spine if you want. That feels good. Just hang out on your back if you want. That feels good. It's 30 seconds of recovery, and we repeat chest flies for 30 seconds. All right, one chest fly, three skull crushers. That's set. Two. That's it for Arms catch your heart rate because we're going to raise it again in circuit number six when we go back to cardio and core. Last set, Right, that one. We're on five right now, right? This is five, six. Get those weights up your chest. Flying in three, four, two. Let's go. Everyone who did yesterday's arms and ab workout is like, what are we doing? My arms are. Oh, it's one chest fly, three skull crusher. Sorry. No, you were right. It's all chest fly. I messed that up, right? One chest fly, three skull crushers. I did like, two chest flies. I think we're doing all chest flies. Oh, you're right. Oh, my gosh. This is why Rachel's here. My brain is just mushy. No, I messed you up first. That's on me. No, no, we're good. Here we go. We're flying. You're flying for 10 more seconds and then we go. One chest fly, three skull crushers, one chest fly, three skull crushers. In five, four, three, two and one. Here we go. One chest fly. Get them up. Palms stay facing in. Three skull crushers for three, two. Again. Into your pace, your tempo. Last one. Those triceps are spicy from yesterday's workout. Those single arm kickbacks get me every time. Oh, it's one, one and three. Oh, yeah, Duh. Here we go. Right? Come on, brain. Like I said, it's physical fitness, but it's mental fitness too, right? This is reminding me. Do you remember that base Build power? Yeah. Where you, like, add on to every move? That's what this is reminding me of. Oh, yeah. I love that format too. You guys. We are always open. Tell us in the comments. 3, 2, and you're out. Roll it up. Press recover for 30 seconds. We love hearing your feedback, so please drop your comments below. Whether it's on YouTube, whether it is on Instagram. We love hearing what workouts are your favorite. Okay. We want to give you more of what you like. That said, we have a wide audience and some people are like, bar 40 minutes, 20 minutes, hit. We try to do our best to hit everybody's needs, but we love hearing what you love to hear. Bonus. There's a thing called super chats or super stickers. Super comments. You can pay a little bit of money to post a comment. That means we for sure see it. It goes to the top. And we'll do our best to make sure that you get your questions answered. Ok. All right. It's just our way to say thank you. It's also your way to Say thank you to us for the free content. And by doing that, it allows us, whether you do super stickers, super chats, or just super thanks, you can just donate money to the video of your choice. That allows us to provide you with more of the content you like and give you more free content. I mean, let's be honest. We have to monetize somebody, right? I need to feed the babies. I need to feed the babies. Ok, cardio and core. Last circuit, you guys. Cardio and core. These are some of my favorite moves through snow jumping, and you're going to love it. I'm going one dumbbell. Okay? You're going to give me one snatch, two overhead marches. Dumbbell's going to stay just in my right hand for the first set. Second set will be left hand, so it looks like this. Okay? I'm loaded. Hips are hinged. Back snatch. Hold it here. March, march, Take it down. One snatch, hold. Two march. Okay, Wrap to the shoulder, then down to the ground. One snatch, two overhead march. You can always hold here. Rachel will show you that option so you don't have to hold the dumbbell overhead. From there, you go right into a wood chop. One chop. We're gonna go right knee, left shoulder, right knee, left shoulder. We call that the sweat flyer. Do you see the sweat flyer? Okay, right hand first, left hand second time. One snatch, two overhead march or front rack. And it's 30 seconds. And it starts in three, two. Let's go finish this workout strong. Right here. March, march, rack and down, hook. March, march, shoulder, down, snatch. March, march, wrap down, hoop. March, march, wrap down. Big overhead pull, right? I'm using my hips, my glutes to get that dumbbell overhead drive through the heel. Stand tall, march, march. Nice. From here we go. Wood chop in 5, 4, 3, 2. Grab both heads of the weight. Right knee, left shoulder, right knee, left shoulder, knee, shoulder. Hello, core. Right. This is the dishes getting put away. Yeah. There you go. That's that functional movement, right? Functional strength training. Moving. No planes. Transverse plane right here. Pivots and twist across that midline. Come on. Yes, you can. 10 seconds here. Let's go. Chop it. Inhale, exhale. Go for five, four. Come on. Three, two, one. Set it down. Rest, recover. Same thing. Other side. Left hand snatch, Left hand hold overhead. Too large. One chop on the left. These are your last two moves, guys. Last two moves. All you got right here. Grab that heavier weight if you need to crank up the intensity. Yes. We might actually film a workout at 30 minutes on time. That never happens. No, we're going to jinx it now. Okay. 1. Snatch. 2. March. In 3, 2. Let's go. Snatch on the left. March, march. Rack it. Set it down. Snatch it. March, march. Racket. Set it down. Come on. Hook, hook, hook. Nice. Get those knees up. Keep that core tight. The overhead march. The move that we brought in, I think, in 2022. Was it? Yeah, I think so. One of my favorite moves we brought in in 2022, right here. So functional. You gotta load that weight. Keep that core tight. Stabilize those hips as you pull it up. Come on. 5, 4, 1. Chop. In 3, 2. Grab both heads of the way. Here we go. Left knee, right shoulder, left knee. Inhale, exhale. Make it big. Make it powerful. Come on. It's your last 30 seconds, and it's right here. Yes, you can. Yes. We got this. Let's go. Come on. Ten seconds here. Go. Ten. Nine, eight. You got it. Seven. Stay with it. Six. Five. Four. Three, two. Set it down. High five. Your neighbor, your spouse, your toddler, yourself, whoever you got with you today. Awesome job. You guys crushed it. Way to go. Nice. Ashley said she wants 40 to 45 minutes. Baseball power. Definitely a favorite. We love that one, too. You love this format, Emily, we're so glad you love this one. Right? It's all about the varieties. Keeps it spice of life. Keeps it interesting. You guys are awesome. If you have time to stick around and stretch, we're gonna stretch. If you gotta run, I get it. Huge thanks to our brand partner for this workout, Lululemon. We're gonna link our outfits and the new Chargefield training shoe, which I'm, like, a huge fan. I love it. Big fan. It's really nice. Link in the description. We're gonna share it on Instagram Stories again. If you like the workout, do us a favor. Smash. Is that what we smash? Rachel, you gotta say Smash that Subscribe button. That's what the cool YouTubers say. And I'm like, beyond hip mom in the background. Like, hit my subscribe button. It might bite your shorts. Okay, let's stretch. Start standing. Go ahead. Balance on your left foot. Pull your right quad or your right heel towards your good quad. Stretch on the right. Right here. Okay. Think about tucking the tailbone. Stop under the standing leg. Option A, stay here. Option B, can you take it into, like, a Warrior 3 hinge and reach right? Extra quad stretch, extra balance. You're like, wait, the workout's supposed to be over. Why are we doing this? Mobility, you guys. For four, three, two, bring it back up to standing. Nice work. From here what did I have planned? I don't even know. We're just gonna go right to the other side. Okay. Soft bend in that right leg. Left heel to the glute. Tuck the tailbone, get yourself set up. Option A, stay here. Option B, hinge it forward into that warrior three. Reach, reach, reach. Find that focal point on the ground. Hold it here. Nice for 4, 3, 2, and set it down. Go ahead. You slap those wings out. Go ahead. Take your right hand, push it to me. Left hand follow, push. Pull those shoulder blades apart. We did a lot of squeezing them together. Pull them apart. Now reverse it. Right hand back. Left hand follows. Interlace the knuckles behind the back. Pull away from the tailbone. Big chest expansion. Think about spreading those chest muscles apart. If you feel good about your heart rate, someone asked me, what does that mean? It means your heart rate is low, controlled. If you bend over, you're not going to pass out. Okay. Take it into a forward fold. Knuckles go to me. Release those hands to the ground. Nice. Plant your hands. Step back into the nice quadric position on all fours. We're doing a quick cat cow. So go ahead, drop the belly. And now arch the spine. Hold it here. Take the right hand and thread it under the left wrist again, pulling those shoulder blades apart. This is one of my favorite ways to pull the shoulder blades apart. Should feel so good. Bring it back to center. Go ahead, drop the belly again. Nice. Round it out. Now thread the needle. Left wrist goes under right wrist. Pull the shoulder blades apart. That feels good. Awesome job. Bring it back to center. From here, we're gonna do that hurdle or stretch we love. Take the right leg. Make a big circle with your knee. Knee lands outside the left. What is this called? Calf. Yeah. Slide back. Stretching right here. I swear, there is just like, nothing. Nothing. What did you say? You told me the other day that breastfeeding takes up like 20% of your 25. 25% of your body's energy. And your brain only uses 20% a day. So there goes what, 45% of my energy I just worked out. Now I'm done. My brain is mush. Bring it back to center. Hurdle or stretch. Other side. Left knee, big hip. Circle outside the right calf and thread it back so the right leg stays. Left leg just pushes back. Nice. Really hitting this outer glute here. Those lateral lunges. Squats. I see we got a super chat. Do we get a super chat, Megan, or what is it a super comment? What does it say from Kathy? She says, thank you so much for including. Including people like myself, you are just starting. I started following your routines last week and you guys are just the best. And the content is free. Oh, Kathy. She just joined us last week and she's already dropping us. Thank you, Kathy. You're the best. We love you, Kathy and we're so glad you're here. We hope you find the workouts valuable and we always love your guys feedback. Thank you. Nice work you guys. We're going to take our knees wide, big toes to touch, sit back, child's pose, open up those hips and just reach those hands. Long, long fingertips. I have to give a shout out too to Becky, who I met on the walking trail yesterday with my baby Brooks. We were out walking and we met Becky on the walking trail. I'm always so glad when you guys say hi to me in public. I do have to shout out. There was like one lady I was at my husband's volleyball tournament. She was like, Lindsey. And I was like, I'm so sorry. I had all three kids and we had a poop emergency. One of my child needed to use the bathroom and I was like sprinting to the porta Potty and I was like, I'm so sorry. I can't talk right now. So I'm sorry if you catch me at a bad time. But I always love when you guys say hi. Alright, bring it back up. Nice work you guys. That is your workout. Thanks so much for joining us. Awesome job. Rachel, high fives you guys at home. Like we said. Smash that subscribe button so you know when we're going live next. I don't know when it's going to be, but it's always so fun. This made my day. I didn't want to work out at the beginning. I'm so glad I did. I just love you guys. Thanks for sweating with me and giving me some endorphins today. I needed that. Thank you so much. Have an awesome rest of your day. Thanks to Kathy and you guys. Oh, Lily says hi. We say hi to Lily. Lily is Ashley's daughter. She says hi to Rachel. She loves following Rachel. Oh, hi Rachel. Say hi to Lily. Rachel says hi to Lily. We're so pumped. Nice work you guys. Love you guys lots. Have an awesome day and we'll see you again really, really soon. Nice work. Bye Instagram. Have a great day. Awesome job on YouTube, guys. Great workout. 25 weeks pregnant. Way to go, Ms. Glenn. Clementine, Amy T. Thank you. Thanks you guys. Have an awesome rest of your day and we're going to see you really soon.