Live 30-Minute Leg Day Workout (Slow Burn Supersets)

We have sunshine like streaming in. We get sun in Minnesota today. That means it's a very, very good day for us Minnesotans. Everybody is in such a good mood this morning. I was at school drop off and everyone's like, hi. Hi. Like, it must be the sunshine. So simple, right? So simple. The little things in life, a little bit of sunshine, some poppy blue colors. All right, we are gonna let people jump on live. We are so excited to be here. I'm Lindsay Baumgrand of Nurse with Love and I have the amazing RA Rachel with me. Hi. All right, you guys, we are coming at you today with a 30 minute slow burn leg day. You know, if you did our live workout last week, it was slow burn for the upper body pairing eccentric. So that slow lower. We're gonna do that same thing for the legs slow lower with standard reps. Okay. We're gonna play with that time under tension today. Really great way to increase the intensity if you have lighter weights. We definitely have some heavy dumbbells with us today. Anywhere from 15 to 30 pounds and you can use whatever you have. I'm actually gonna be doing several of these moves with just my body weight because I am about post knee surgery knee repair. I had my 12 week post op yesterday. Range of motion is going well, but I am just getting clearance to start loading my lower body. And she was like, when I say that, I mean like two pounds. And I was like, oh, right. So I'll be doing a lot of today's workout with just my body weight so you can follow along with me. I'll be keeping everything low impact body weight and you can follow Rachel if you want some heavy weight, some heavy intensity and a little bit of jumping. We're also going to add this mini loop resistance band. This is the fabric one. If you have problems with your bands like slipping, you can try these fabric ones. Okay. We're going to be adding a mini loop resistance band to a couple moves. If you want to add some intensity, you can do that. Of course, you don't need it. You're going to use whatever you have and we are going to get this party started. Let's see who we have joining us. Nice. We have Elizabeth who's joining us for her first live workout on YouTube. Welcome, Elizabeth. We're so pumped you are here. Let's do this. Caitlin. Rachel McMahon from Texas and she has her 1 year old and 2 month old by her side. Super mom. Super mom. You are so amazing. Good morning, Ashley. We are excited to have you guys here. Nice. Awesome. Job, you guys. So pumped. And we have you guys joining us on Instagram. Oh, you love our outfits. Thank you. Let me tell you, actually, this workout is brought to you in partnership with Lululemon. That is what we are rocking today. We're rocking the winter blues. Happy blues, Lululemon. We'll link some of what we are wearing below Today's workout in YouTube and we're going to share on Instagram stories later today as well. This tank top is in the we made too much section if you are a Lululemon special lover. Okay. This one's currently on a special. And Rachel shoes are like our all time favorite we shared yesterday. Actually, yesterday we shared a blog post, our 2023 favorites that we are rocking. Why is my screen so dark? What happened? There we go. We are rocking our favorites that we shared in a blog post yesterday. So if you want our 2023 Lululemon favorites, we will drop that link below too. All right, you guys, Good morning. Good morning. We are so pumped to sweat with you. Howdy. From Texas, Paula. And if you guys ever want to support us, we do have our supers turned on today. You can super chat us in the comments on YouTube and you can support this workout. Chat with us. We'll stay online a little bit after the workout to chat for a little bit. Yeah. Answer any questions you guys have. You ready, Mary? Let's go. Low burn legs. And we're going to start with a good warmup. Okay, you guys and I'll talk about what the workout looks like as we warm up. Let's go ahead. Feet are stacked on our hips and we're just going to take our hands right to our hips and you're going to give me one hip hinge and then you're going to drop into one body weight. Squat. Nice. So one hip hinge and one squat. Nice. We have three circuits today. Circuit one has six moves. Circuit two has four. Circuit three has three. Okay, so the moves are going to drop with each circuit. And we do 30 seconds slow reps right into 30 seconds standard reps. So that means you do one minute straight of an exercise. Holy bananas. Yes. And then you get 20, 20 seconds to rest. Repeat each circuit twice. It's going to be a lot of fun. You're going to do one more set of these. Let's go for one more hip hinge and one more squat. Nice. Take a big inhale. Reach up. Nice and tall. Nice. Forward fold. Walk those feet in a little bit more narrow stance. We're going to crouch. Heels pop and press the hips high. Stand through the hamstrings. Bend and extend. It takes me a little bit to warm up this post surgery knee. Working on that bend in that flexion. Nice. Give me one more right here. Last one. Bend. Extend a little bit. Right foot forward. Left foot's gonna step back into a nice lunge position. You're just gonna hold this lunge position. Give me a big reach up, little open up for the hip flexor here. Bring it back to center. Rotate. Little spinal rotation. Nice. From here down and up. Take it down and up. My range of motion is a little bit limited. Follow Rachel. She's got the good full range. You're dropping that back knee towards the mat. Down and up. Nice work. Driving through that front heel. Making a piss with that front butt cheek for three. Nice work. Nice work. For two. Awesome job. Last one. Drive it up. Let's just go for some high knees. High knees. You can march it or you can run it. I'm gonna march it. March it. March it for eight. Seven, six. You got it. Five, four, three, two, and one. Left foot forward, right foot back. Here we go. Find that lunge. Nice. Low lunge. Big reach up and over to the left. Back to center. A little final rotation. Let's lunge it up. Take it down. And up. Down. This is where I'm more limited. Oh. One day I'm gonna get back to crushing lower body workouts and it's gonna be so sinking awesome. Right here. Down, up, down. Up for four. You got it. Three butt kicks in two and one. Drive it up. You can pull those heels. I'm gonna do this. Break's gonna video next. She's got it. Nice work. Seven, six. You got it. Five, four, three, two, and one. Take it to the back of your space. Let's go ahead. Roll it out. Walk out. Find a high plank. Hold here. Favorite stretch for leg day. Step your right foot outside your right hand. Easy twist. This should feel really good right here. You're just thinking about you can push into this knee. Roll onto the outer edge of your foot, opening up those hips so you get some solid range motion with those spots and lunges today. Set it back down. Switch it up. Left foot outside left hand. Easy twist. Strike your feels. That should feel good. Ready? You can roll onto that outer edge of the foot. Should feel really good. Nice. We're doing one more time each way because it feels so stinking good right here. Nice. Easy twist. Open up those hips. Think about dropping my left hip to the ground. Opening my right hip. Switch down Other side. Left foot outside. Left hand. Drop the right hip. Open the left hip. Nice. Drop down to the quadruped position. You're on all fours. Right here we're going to do some hip circles. So take that right knee. Go to the side. Back and around. Nice. Some big hip circles. Think about drawing a big circle with your knee. Big circle with your knee. Nice. You ever do these with the mini band on? Yeah. Right. Next warm up, we're going to be doing this with the mini band on. One more. Switch it out. Other side. Here we go. Big circles with the knee. Nice. Yes. We're going to add knee band. Just some circles on the ground. Warm up those hips. Nice. Get those glutes firing for three, two and one. Hold your backside. Hold your backside. Couple glute bridges. That's how we're gonna finish the warm up or the workout. So let's just go lift and lower. Take it up and down. Go. Four. Nice work. Three. Excuse me. Two. Hold your hips. I hold your hips. I lift that right leg off the ground. Hold it here. Pulse. Pulse up for 8, 7, 6, 5. Switch your legs in 3, 2, 1. Left leg up, right leg down. Drive to the heel and pulse, pulse. 8, 7, 6, 5, 4, 3, 2, 1. Nice work. Roll yourself up to a standing position. We're gonna get a real spice. Let's just squat it out with some glute bridges at the end of this workout. I'm not gonna lie, it is gonna be a glute burnout at the end of this workout. Nice. Right here. Down, up, down, up, down, up for four. Nice work for three. You got it. Two and one should give them a little teaser. Put your band on. Let me give you just a teaser of what your cardio. There's a one minute cardio core or cardio calf? Cardio calf segment between each circuit. It's a fun bonus. Right, here you go. Wide, wide, narrow, narrow, fast, beam, out, out, in, in, out, out, in, in, out, out. In, in, out. You don't have to have the band to do this. It's just an option. You're running it out for eight, seven, six. We're gonna go two lateral steps to the right, two to the left. In four, three, two and one. Giant step right. Push left for two, go left, two, go right. Two. Get low in the legs. Lead with the knee. Lead with the knee. Push in step downs. Nice. Push it. Nice. Push, push, push. One more each way, one more each way. Yes. You feel those outer glutes? They should be starting to turn on. Come back to center, feet under the hips. Calf raise. Yes. We're gonna give you. So in Aquabody, we did 10 push ups between each circuit. In the lower body, you're gonna do 20 calf raises. Now you can load it with weights right here. 20 calf raises between each circuit? Yeah. They're super good for your knees. Right. That's why we are doing them. You're going to get some Tim raises, some calf raises. You're going to get more of all that good stuff. You can take the band off in NML workouts because we're all about keeping you guys healthy, long term goals. Right? All right, who we got? We got Sharon. This is a lot of echoing going on. I'm sorry. That's this big open space we're in. So we got plenty of space to move. Hopefully you can hear us. Okay. You can always try transitioning over to Instagram or YouTube. Feel like the stream is probably a little bit better on YouTube. All right, here we go. All right. All right. Nice work, everybody. Let's jump in. Your first circuit option to put the band back on. Should have kept it on. Okay, first circuit we go squats, lunges, deadlifts. Okay, Squats, lunges, deadlifts. So option, you can keep the band on for squats if you want. Rachel's gonna load it. You do two dumbbells at your side or one goblet style. You're gonna do a three count squat. So we go down two, three. Hold at the bottom, hold for three, two, one. Drop to the top on one. So you lower on three, hold on three. You're gonna do that for 30 seconds. And then you go right into. You can take that weight down here. Rachel, you're gonna pulse down and up, down and up. You're gonna tiny pulsing squats. I'm gonna try and load that one. I'll just try. I'll use my lightweight. Here we go. I'll use my lightweight. All right, down on three. Hold at the bottom on three squats. First band is optional. We go in three, two. Let's go, let's go. Take it down two, three. Hold for three, two, one. Drive to the top. Take it down two, three dot Push those knees into that band. Drive to the top. Let's go. Take it lower. 2, 3. If you can get better range of motion than me, you go for it. Bring to the top. Go down two, three. Hold for three, two, one. Ten more seconds here. And then we transition to that half pulsing squat for 3, 2, 1. Give me one more lower down. 2, 3. Drop away. Hold it Here, take it down, down, up. So you're holding in this squat position. Tiny pulses, okay? Never come up to standing. Never come up to standing. Chest up, eyes up. You got a name tag. I want to know what your name is. Right here. Down, down, up. Tiny pulses. Stretch that band. How you feeling? Rage. 10. I'm gonna burn second and move one. Slow burn, slow burn right here for five, four, three, two. You're out. Nice work. Come up to standing and take the band off. Band is on for. Just move one. Go off. We're gonna go to lunges. Lunges. Okay, let's go. Right leg forward, left leg back. I'm not gonna load the weight. Rachel's gonna load it. Okay, it's down on a three count. Split lunge. Right foot stays forward, left foot stays back. Down, two, three. Up on one. That's where we go in three, two. Let's go. Take it down two, three. Up on one dot Lower. Two, three. Up on one. So I'm driving through that front heel. Yes. Down, two, three. Drive to the top. Take it down two, three dot Nice work, guys. Right here. You got ten more seconds. Then we single out the lunge option, add a knee drive, back. Knee can come up. That's where we go in 3, 2. Let's single it out. So we go down. Drive. My balance. I'm about my pace. Slow and controlled is the name of the game for me coming back from knee surgery. You take it at your pace, you can load up those weights, go slow and heavy. Single it out. So it's slow reps into, single it out, down, up. Nice work. 10 seconds here. Yes. You got it. Stay in it. Drive. 5, 4, 3, 2, and 1. Rest for 20 seconds. Deadlifts. I'm gonna really load this. I'm gonna go 2:37 and try and go heavy. It is a one and a half deadlift. Feet are hip width apart. I go down half down to the top. Okay, one and a half deadlifts right into dumbbells. 20s deadlifts in three, two. Weights are tight to the body. All the way down, halfway up, down to the top. So this is slow and controlled. We're increasing that time under tension in deadlift form by doing that little half lift. Yes. Feel those hammies back the legs. If you firing, drive through the heel, standing all the way up to the top. 10 seconds here. Dropping down to one dumbbell dumbbell swing. That's where we go in five, four, three, two. Dropping down one way. I'm gonna hold right here. Hinge and drive. 30 seconds. Hinge and drive. Nice. Not squatting. Soft bend of the knees. Initiate from the hips. Nice. Hips back. Stand tall. Get it back. Stand tall. 30 seconds. Ponytails are flying. 10 seconds. Nice work, team. Keep swinging. The water break comes in 5, 4, 3, 2 and 1. What do you think, Rach? I will. Okay. So last week's arm version of this. I was sore for four days. Maybe afterwards. I'm a little worried about this. I'm a little worried about this. It's that slow burn. We're gonna repeat those moves. You're repeating those six moves. Okay. Band on if you want it. Starting with that three count, squat down on three. Hold at the bottom for three. Yes. Repeat circuit One option. Weight, no weight. You can take two at the side. Load it up if you can. Slow squats in three, two. Let's go, let's go. It's down, two, three. Hold for three, two, one. Drive to the top. Down, two, three. It's that hold at the bottom. Yes. Drive in heels. Stand down, two, three. Knees are tracking towards those outer three toes. Drive to the top. Take it down, two, three. Nice. Three, two, one. You're gonna give me one more like it. Down, two, three. Hold for three, two, one. Drop that weight, tiny. Down an inch. Up an inch. Down, up. It's a slow pulse. Weight stays in the heels. Come on. Push those knees out against that band. That burn that burned. You feel it? Time under tension. Right here. Come on. Come on. Maybe you can get that weight to the ground. Never standing all the way up. 10 more seconds. It should burn. Yes. Come on. Come on. Stick with me. Final five, four, three, two and one. You're up. Nice work. Band comes off. Band comes off. Lunges. Other side. Left foot forward, right foot back. Left. Down on a 3. Count up on 1. Down on a 3. Count up on one. Right into lunge. Knee drive. Single it out. 30, 30, 30. Right, right. I would say slow lunges in 3, 2. Let's go, let's go. It's down, 2, 3. Up on 1. Take it down, 2, 3. Up On 1. Nice. 2, 3. So you're slowly lowering that back knee. 2, the ground. Up on 1. Take it Down, 2, 3. Up on one. Down, 2, 3. Up on one. Nice work, guys. Right here. Come on. Give me one more slow that we single it out. Down, two, three. Take it to single. So it's a lunge and a knee drive, a lunge and a knee drive. Your pace, your tempo. Dropping that back into the ground. Like I said, my range of motion is limited. You do you come on Stay with it. You. Yes, right there. Drive through that front heel. Squeeze that glute down. Drive. 10 seconds here. Drive. Nice work. We got one more minute in circuit one for three, two, one. Rest for 20. Deadlifts and swings. That's it, guys. Deadlifts and swings. And you close out Circuit one. Go heavy here if you can. One and a half deadlifts. One and a half. Deadlift one all the way down, Halfway up, down to the top. Crush some oranges in your armpits. Keep those weight tight. Kick your booty. Kick your booty. Where your feet fall, that's where we go in three, two. Let's go, let's go. Hinge, hinge, hinge, hinge, hinge, half, lift, down. Drive through the heels to stand. Hinge, hinge, hinge, hinge, hinge, half, lift, down, drive through the heels. Nice. Push that butt back towards that wall behind your range. Motion is going to look a little bit different for everyone. Half down to the top. 10 more seconds here. Can you give me two more reps? Last one, then we transition to swings. Half down to the top. Drop one weight. Swing it out. Here we go. 30 seconds. Hinge, drive. Come on. Driving through the hamstrings, the glutes, the hips. Lower body power right here. Last 30 seconds of circuit one. Water break is on the other side. Our longest circuit out of the way. Right? Longest circuit out of the way. 10 seconds. 10 seconds to push. Come on, push. You got it. 5, 4, 3, 2, 1. I lied. Before you take a water break, we got a fun cardio segment coming at you. Option cardio and calves. Add your band. Six inches above the knee, okay? Those fast feet in the warm up. Wide, wide, narrow, narrow. You're doing that for 30 seconds. Those lateral steps, you go. Walk two, Rachel's gonna jump, I'm gonna squat. Walk two, Rachel's gonna Jump. I'm gonna squat. 30 seconds, fast feet. 30 seconds, lateral steps. 20 reps, calf raises. You ready? Ready. Go, team. Fast feet, team. Fast feet in three, two. Let's go, let's go. Wide, wide, narrow, narrow. Come on, push into that band. Stay loaded in those legs. Think about which foot are you leading us Right now we're leading with the right foot. Next time you come to do this, you gotta lead with your opposing foot. Yes. Come on. There's fire underneath you. Make it fast. Light on the toes, light on the toes. You're moving athletically. Today, you are an athlete. 10 seconds here. 10 seconds here. Giant step right. Two lateral steps to your left. In three, two. Let's go giant. Step right. Get low. Push two, squat or jump? Load. Push two, squatter jump, load. Push two, squatter jump low. Nice and low. Come on. How low can you stay in those legs? Right here. Push two. 10 seconds, guys. 10 seconds. One minute burst right here. You got it. Up five, four, three, two, one. I'm going to leave this on. I'm going to grab one weight. I'm going to load it heavy on my chest. 20 calf raises in three, two. Let's go. One, two, three. Heels drive off the ground. Chance to catch your breath. Nice work. Seven, eight. We're breathing heavy. Breathing so hard. Halfway, guys. Here we go. 12, 13, 14. Come on. 15. Squeeze those calves. Up top. 16, 17, 18, 19, 20. Grab some water. I feel like my calves are very under trained. I'm learning that in my physical therapy. How do we feel about circuit one? Love those deadlifts and swings. Always my favorite too, Ashley. Always my favorite. Can't wait to do this tomorrow, Anika. I hear you. Nice work. So happy to be here. We're happy to have you, Amy. All right, you guys, you ready for circuit number two? We drop down four moves, focusing on squats. We have single leg squats and we have lateral squats. Man's gonna come off. Okay, this is gonna be challenging. Okay, we're gonna start on your right leg. I'm gonna show you with my left because I can't do this on my right leg yet. Single leg, you're gonna float. If you can, I'll show you the modification. I'm gonna load. I'm gonna do one weight. Try and do one weight right here. Turn. Anything else? I'm gonna do two. Here we go. You're gonna go down two, three. Hold for three, two, one. You can drop your back foot to push you up. Take it down. Down, 2, 3. Hold for 3, 2, 1. Drop your back foot to help you stand up. So it's a single leg squat. Eccentric focus. Okay? Okay. If you need to, that back toe can stay popped the entire time. You go right from that into 30 seconds of 80, 20 squats. I want 80 in that front leg, 20 in the back leg. Okay. I'm going to show you the modification. First. We're going to go right leg forward. Left leg is back. Standing on your right leg option, Keep that left toe popped the whole time. That's what I'm going to do. I find myself cheating, so I really get on that toe. Don't dip into it. Really try to keep yourself accountable. Single leg. Rachel's going to float it it's going to float it down on a three count. Hold at the bottom on three, just like we did with the squats. But now it's single leg. Yes. Harder. We go in three, two. Let's go. Take it down, two, three. Hold for three, two, one. You can drop that back foot. Stand you up. Take it down, two, three. Hold for three, two, one. To the top. Float it. Take it down, two, three. Crush it, Rachel. Hold for three, two, One. Drop it to the top. Float it down, two, three, three. Hold for three, Two, one. You got one more in you. Take it down two, three. Hold for three million two. Drop it. Keep it here. 80, 20. Down, up. Down, up. I want 80 in that lever, in that right front heel. I want 20 in that back toe. You are squatting it out. Take it down and up. 80, 20 squats right here. Yes. Nice work. You feel that front leg? It should be talking to you. 10 seconds. 10 seconds. Let's go, team. Down, out for five, four, three, two. Give me one more, because you can. You're out. Rest for 20. Nice work, Rachel. Okay, now we're gonna go nice and wide. Toes face me or slightly out. You're gonna stay on that right leg. You're gonna hit right. You're gonna go down, two, three. Hold, two, three. Drive. On one again. My range of motion is limited on this leg. We're gonna push, right? You're thinking rib cage to thigh. You can hold the weight right here, Rachel. There we go. About three, two. Let's go. Take it down, two, three. Hold for three, two, one. Drive off that, that knee to the top. Hit right again. Down, two, three. We're staying on that right side for three, two, one. You're like the lady without the weight is counting, of course. Down, two, three. Hold for three, two, one. Drive to the top. Nice. Down, two, three. Hold for three, two, one. You're gonna give me one more slow. Then we single out. Hold for three, two, one. Single it out. So hit right, drive tall. Hit right, drive tall. You'll see I'm very limited on this side. I'm just pumped. I kind of got clearance to start giving up myself a little bit of lateral movement yesterday. Nice work. Thinking about driving off that outer glute. This is the one that pushes you side to side. If you're in Minnesota, you're skiing, you're skating. These are important muscles, right? Come on. Right here. Drive. You've got 5, 4, 3, 2, and 1. Rest for 20. Back to the top. I'm pumped because I can load this leg. Let's get after it, guys. All right, switching legs. Same thing. Other side. You're loading. Standing on the left leg option. Right toe popped, right foot hovers, we go. Woo. Five seconds. Here we go. We go in three, two. Let's go. Take it down, two, two, three. Hold for three, two, one. Drop the back foot. Help you stand up nice. Float it down, 2, 3. Hold for 3, 2, 1. Drop it to stand you up. Nice. Here we go. Take it down 2, 3. Hold for 3, 2, 1. This is what we meant when we said slow burn. Take it down 2, 3. Hold for 3, 2, 1. You got one more rep. Take it down 2, 3. Hold For 3, 2, 1. Let's single it out. Here we go. Take it down and up. 80. 20 squats. 80 in the left, 20 in the right. Come on. Down and up. Down and up. You got it. Yes, Team, stay with it. We're getting into that left glute right here. Nice work, Rach. Stay with the team. Ten seconds here. Ten seconds here. How you feeling, Rach? Sweaty. Sweaty. Yes. Five, four, three, two and one. Nice work, team. Nice work, team. Of course. All right. Lateral squat. Lateral squats. Nice wide stance. Toes face mirror. Slide the out. Last move in circuit two. You're only hitting left. Down, two, three. Hold for three, two, one. Drive off. Yes. You're there in three, two. Let's go. Let's go. Down, two, three. Hold for three, two, one. Drive up. Keep those elbows tucked nice and tight to that wave. Hold for 3, 2, 1. Drive off that bent knee. Take it down, 2, 3. Hold for 3, 2, one. Drive off that bent knee. Let's go slow, slow, slow. And hold for three, two, one. You got one more. Slow down. Two, three. Hold for three, two. Let's single it out right here. Hit left and stand. Hit left and stand. 30 seconds on these singles. One minute of work is what makes it challenging. Yes. Nice work. Nice work. Come on, you got a team. Hello, legs. There they are. There they are. You better let us know what you like better. Slow burn. Legs, arms. Do you want to see more of this format? Best part about live workouts is we get to engage with you guys. You tell us what you want. 5, 4, 3, 2, 1. More. Nice work. Band goes back on. Band goes back on. Are you ready? We have cardio and calves. Again. Cardio and calves. Put that band on. Put that band on. Here we go. Here we go. Band is six above my knees. Fast feet. I gotta leave the left foot, opposite foot. You're leaving with 30 seconds on the fast feet. In three, two, let's go. Let's go. Left, left. Come on, push. Leave with that opposing leg. Challenge your mind. Challenge your muscles. Let's go. Physically and mentally tough. Right here, right here. Come on. 30 seconds on the fast feet. 30 seconds on the two banded lateral walks. Option, how to jump with Rachel. Option. Low impact. You're with me. 10 seconds. Come on. Giant step left. You push 2 to the right. In 5, 4, 3, 2. Giant step left. Let's go. To the right. Walk it for two. Squatter jump, load. Walk for two squatter jump, load. Walk for 2 squatter jump. Let's go. Low, low, push. Come on. Low, low, push. Nice work, team. Get low, get low. Drive. 10 seconds. Yes. You can stay with this final five. Four, three, two and one. Grab that heavy weight. Calf raises loaded or down? You got 20. Hit. Three, two. Let's go, let's go. One, two. Do you like these rep little additions of the wrap counter in between. I would be able to focus on something like have somebody come back to between each set. You know, like the push ups. Yes. Have a nice way to break it up. Nicer to break it up. Nicer to get a lot of rocks in. Yeah. Of a move, too. Ten more. Let's go. Nice. Eight. You got it. Seven. Stay with it. Six. Come on. Final five. Four. Three, two, one. Weights are down. Water is up. Band is off. Band is off. Nice work. Actually, if you want to leave your band on for circuit three, it's glute bridges. If you want to leave it on, I'm going to leave it on. Sure. Let's do it. How we doing? Nice work. Okay, can we all say, Dean, 70 years old, your back's sore from shoveling. Got to use more of those legs and glutes, Right. Deadlifts. Deadlifts are really great for shoveling. All right. Did I cut my hair? Elizabeth, remember, everybody wants to know who did our Strong in 20 program, right? Yes. I finally got a stinking haircut. I think it was like 10 months with that one. I love it, Elizabeth. Okay, guys, we're going down to the ground for circuit number three. You have circuit three. One more cardio and calf burnout. This is all group bridges. You have 1 minute and 30 seconds of consecutive work. I'm going to try and take one weight like 20 pounds down to the ground. Keep my band on. Option. Keep these glute bridges. Double leg bilateral, two feet on the ground. Option. Single leg. I'm going to go single leg. Rachel's going to go single leg, right? Yep. Let's do it placing a dumbbell on our hips, which is optional. Let's start. Left leg on the ground, right leg lifted. You're going to go up on one. Down, two, three. Up on one. Down, two, three. Okay, so up on a one. Count down on three. I'll lead you through the rest as we go. We go on three. Two. Let's go. Let's go. Up on one. Take it down, two, three. Up on one. Take it down two, three. So it's about that slow, controlled lower, Never letting your butt hitting the ground, constantly hovering off the ground, keeping constant tension on those glutes. Yes, yes. Take it up. Down, two, three. You got 10 more seconds here. Then you're just gonna hold that single leg glute bridge at the top in 5, 4, 3, 2, 1. I'm gonna lose my weight here. You can keep it right here. Single leg glute bridge hold. So I'm just holding isometric hold at the top anterior. I'm thinking about tucking my tailbone towards the ceiling. Arms can go overhead to make it harder. There you go, Rachel. Got it. She's got those arms overhead. Arms up the side easier. Arms overhead. Harder. You're holding here for 30 seconds. It's that isometric hold, Rachel. Dig through that heel, brace the shin. Right. 10 seconds, and then you single it out. Down, up. Single leg glute bridges option to take it bilateral. You're there in three, two. It burns on. You'll take it down and up. Take it down and up. It's 30 seconds. This is it. If you're doing single leg, you only gotta do each leg once. Does it burn? Rachel? I told you. Gonna be a burner at the end. Oh, my goodness. It hurts. I'm hard to beat. This glute up. Let's go. 10 seconds. Give me 10, 9, 8. Don't quit. Not yet. Not now. Final 5, 4, 3, 2, 1. Holy bananas. That was it. I'm shaking. Oh, that was it. Oh, that was hard. Okay. I can't hold this leg off and take that weight back. We're doing the same thing, guys. Rest for 20. Rest, same thing. Other leg. Okay, so up on one, three, count lower. Hold for 30. Single legs with bridge for 30. I might have to go bilateral on this one. This is my weak surgery. Like, this is challenging. You guys hold the bananas. We go in 5, 4, 3, 2. Let's go. So it's up on 1, down, 2, 3. It's going to start. It feels easy at first, right? Two, three, up on one to get down. Two, three, up on One. Take it down. Two, three. Drive through that heel. Slow, controlled lower, directing that heel. Take it slow, slow, slow. Nice work. 10 seconds here. Then you're holding at the top. Hold at the top. In 5, 4, 3, 2. Hold at the top. Just hold and squeeze. Hold and squeeze. Tuck that tailbone towards the ceiling. Ribs are tucked down towards your hips. Right here. Hold here. Think about drawing your ribs towards your hips. Core is tight. Hold and squeeze. It's a 30 second isometric hold and it's gonna burn from here. You gotta single out those reps. What's harder? The hold for the reps, Rachel. Oh, the rest at the end for me just burn up. This. I used to close my eyes and kind of grit through, but grit through it for 5, 4. Single it out in 3, 2. Let's go, let's go. Down and up. I gotta go double leg. My sweat. My weak leg. Come on, Rachel, you're crushing it. Do you think it's worse to do it the second time when you know what's coming? The first time when you're unprepared? I don't know. I really can't tell. But now you're done with it after this. You're done. You're done in almost 10 seconds. Now we're there. Go for 10. 9, 8. You've got the 7. You are so stinking strong. Finish it. Final 5, 4, 3, 2 and 1. Woo. Yeah right. Little booty. Talk about a strong booty. Good news is, put your band back on. You got one more set. One more set of cardio and calves to bring it home. This is it, guys. Cardio and calves. Let's go. Come on. You got one minute of work left. In your rage. Finish it. Let's finish it. Oh, sorry. Here we go. Fast feet. Lead with whatever foot you want to lead with. It's your call. It's 30 seconds. This is where whatever you've got left, turn it up. We go in three, two. Let's go, let's go. Wide, wide, narrow, narrow. Come on. You got 30 seconds to push your pace here. And then you got 30 seconds of lateral steps and 20 calf raises and you're out of here. We stretch. My favorite part. Stretch. Bring it home, Bring it home. It should feel good, right? Legs are nice and spicy. You got this, team. Yes you can. 10 seconds here. Giant step right. Two steps to your left. That's where we go in five, four, three, two. Giant step to your right. Let's go. Push. Number two. Jumper, squat, low, push. Two. Come on. 30 seconds right here. Yes. You got it. Get low, get low. Drive, Come on. Low, low, drive. Nice work, guys. Stay with it. What would it look like if I said 10 more seconds here? 10 more seconds. Yes, you can. Come on. You're in it right here for 5, 4, 3, 2, and 1. Grab your weight if you want it one more time. One more set. 20 calf raises. One more set in three, two. Let's go. Lift and lower. Two, three. Got 20 reps total. Count them. Finish it. Nice work, team. Nice work. What do you think, Rach? I loved it. I think I like this better than arm day, to be honest. But maybe that's because I'm working on push ups that are really hard for me. Nice work, you guys. We're almost there. You got 14, 15. Stay with us. 16. Come on. 17. Three more. 18. 19 and 20. Yeah, Rach. There we go. High fives. Nice work, team. At home. High fives. High fives. Instagram. High fives. YouTube. How do we feel? Nice work, you guys. Nice work. You're watching it live while your kids eat breakfast. And you're going to do it later. Yes. Jody, we love it. Nice work. You did another one before work, but you're definitely going to do this one later. Yes, you are. Paula, nice work. Rachel, you're a total rock star, right? Leading us through those jump squats. Elizabeth, I hope you loved your first live total success. I hope you come back for more. Nice work. Your 2 year old was worried about you during those glute bridges. I hear you. I hear you, Carly. I was worried about myself. Boots on fire. Nice work. Right? Special thanks to Lulu for sponsoring this workout. Lululemon. We absolutely love their gear and we'll be linking what we are wearing in today's workout below in the description. We'll also be sharing on Instagram stories. You can always come back. These workouts stabilize. They're good to repeat. And special treat. I think we're coming like next week too, but let's stretch it out since we're standing. Let's go ahead and start here. Big inhale, reach up. Big exhale. Just give me a baby. And open up the chest. Sometimes it just feels good. I'm gonna stretch my upper body. I did arm day yesterday. Gonna open up the chest right here. Nice. Flap the weights. We're gonna let that heart rate come down and then we're gonna get into those legs. Let's go for a standing stretch. I'm gonna stand on my right leg or left leg. Pull my right heel to my glute gently. And then if you can. Option A, hold here. Tuck your tailbone to me. Option B, go for that hinge and reach. Nice hip opener. Nice quad opener. Yes. We really got into those quads. Those glutes, those hammies. Nice work. Set it down, switch it out. Standing on my right leg, pull my left heel towards my gluten. Option here and tuck the tailbone. Hold here. Option, balance on my bad leg. Option, take it to that hinge and reach. Hinge and reach. Nice. Keeping those hips square to the ground if you can. Nice work, team. Hold it here for 3, 2, and 1. Awesome job. Big inhale, reach up, exhale, Sink down to the nice, low bottom of a squat. This is my range of motion today, Reggie. You can take it all the way down. I'm gonna just go right here. Open up those inner thighs. Nice. Awesome job. I'll be back to doing those little squats one day. One day. I'll get there. I'm gonna take it down to your booty. Take it down to your booty. Let's go ahead. Shoot your left leg out. Right leg is gonna come up and over. Just gonna give it a nice little gentle hug here. Those glutes, those upper glutes, a nice stretch. A lot of those walks, those lateral walks, getting into that gluteus medius. We love it. Were you going to tell me that upper glutes are good for pelvic floor health, too? Is that right? So your. Yeah, well, both your adductors and adductors. So your adductors, your inner thighs, your abductors, your glutes, your outer hip muscles, those are the stabilizing muscles for your pelvic floor. Right? Right. Big inhale, reach up, exhale. Hinge, hinge, hinge. Think about pushing your sit bones back towards that wall behind you. Hold here for three, two. Bring those toes to your face and then reach for the toes. Nice. Pull those toes to your face. Get that little calf stretch in. Little cast today. Nice work. Sit it back up. Other side. Bring the left leg up and over. Nice little gentle hug here for these upper glutes. Awesome job, you guys. So proud of you. Thanks so much for joining our live workouts. Always fun. We always have our super chats turned on. If you want to chat us. Let us know what moves you love, what you want to see. Come back. Do you like the rep counts? Do you like leg? This little burn. It's just fun. Testing format. Let's know. Right, let us know. Let's draw the soles of the feet to touch here. Little inner thigh Stretch. You just push down on those outer inner. On those inner thighs, those knees. Push down. Sit up nice and tall. Roll your shoulders back. Right? Sit up nice and tall. Slightly hinge forward. There we go. Stretching through those inner thighs. So good. So good. I'm so glad we got our sweat done with you guys. That was more fun sweating live with you. If you have questions, you can always drop them in the chat. Let's try and stick around for a second to chat with you guys. Thanks so much for showing up. Nice work. Thank you for another amazing workout. Alice, you're. Oh, you love. You got the strong feel. You got the Lululemon strong feel shoes and you love them. Aren't they so great? Rachel has nice flat bottom and you're twinning with Rachel. You're wearing the exact same tank, a line tank. Right, Rachel, Nice work. Rachel and Alice are totally twinning. We love you from Italy as well. Joel. Thanks so much for joining us. You love this workout. The burn is real. Way to go. Megan. Thank you. Nice work. Thank you for all the amazing work you do. Thank you, guys. Thank you so much for jumping on our workouts. And a move you'd love to see is a squat. Hold three seconds at the bottom and then get out of it slowly. So you want to go down three, hold three and come up three. I hear you. Yeah, I hear you. We're going to bring it back. You guys can all thank Elizabeth for that in the next workout. Slow burn times two. Yes. Nice work, you guys. You'd love more cardio. You can always add on. We suggest getting your steps in daily, however you want to get them. You can get 8,000, 10,000, whatever your goal is. Nice. How can you do those workouts? So good. Rachel's crushed it. I'm still working on that mobility with my knee. Nice work. First time on the hardware in your new knee. Oh, Heather. Knee buddies, right? Hang in there. Keep up the good work. You guys are so awesome. It's always so fun. You like the cardio and speed movements. I do too. It's fun to mix them in with some strength training. I'm going to log off Instagram. It was so fun sweating with you guys. You thought those single leg glute bridges were going to kill you. I hear you. Me too. They were bananas. And that's what we love. A good way to end the workout. Awesome job. Thanks for joining us. Instagram. This will stay live if you want to come back and do it later. Have a good day. Nice work. Awesome job. So grateful for your Guys's. Support on YouTube and we are so happy to have you here. And guess what? We are coming back live next Thursday. Thursday 2. 2. We'll be live on February 2nd, Groundhogs Day. Will the groundhog come out of the hole or not? We will find out. But we will be here for a live workout. And someone suggested on our last live workout they want a kettlebell. So we are coming back with Kettlebell Kettlebell next week. You can always do it with a single dumbbell. You don't need a kettlebell. Ok. We'll be back next Thursday. Kettlebell. Nice. How did I injure my knee? I tore my meniscus getting up off the stinking ground. The fun stuff of life. And that is why we are here to train. We are going to stay strong to keep you strong and healthy for daily life. Right. Nice. Will the day keep resetting on Groundhog Day? I don't know what that means. I don't know what that means. It was nice sweating with you guys today. We're going to log off and we will see you back here next week. Thanks so much for joining us, Jill. Thank you Martha and have an awesome rest of your guys day. Thanks, Kim. Bye.