Live 30-Minute Lower Body Supersets

Good morning. Good morning. All right, we got a live workout today, you guys. And today is all about the lower body. We got lower body supersets. We're rocking our bike colors. We're wearing the biker shorts. Wearing the shorts. It's been a long time, right? It's been a while since these legs have seen any sunlight and it's like 30 degrees here in Minnesota. But if we wear the right colors in the shorts, eventually it has to come. The warmer weather will come. That's what we are just like banking on today. We're gonna let some people join. Good morning, you guys. Welcome on Instagram. So excited you're here. Oh, hey. Hey, Pete. You plan to do this tomorrow? Ju. We love it. Nice. You're loving the tops. I know, right? Just bright and bold. We're just coming at you. Good morning from Iran. Oh, my goodness. Just finished. Hit strong. Day two. Good for you. Your legs are already toasty then. All right, you guys, good morning. Let's check it out on YouTube. We have so many of you guys joining us. We want to welcome our new members, Nicole and Melissa. Welcome to Team NML. They've become members of our YouTube partnership program. And we also have a lot of returning members on the on the live. We got Ann and Cynthia and Heather and Andrea, Kelly and nice work. We have Rebecca, who's coming live at us from Florida for her first time ever, ever. Welcome, Rebecca. Another first time liver. Welcome, Diane. Wait, whoa. The feed just went so fast. I don't know who. We got some first time lives joining us. Welcome back, Tova. Second live. Welcome, Tova. All right, you guys, we are gonna get this party started. Lindsay Bombard. I'm Lindsay Bongrett and nurse me with love. I said this is roll off the top and I have the amazing today. And we are pumped to bring you 30 minute lower body supersets. All you're going to need for today's workout is some dumbbells. Anywhere from 15 to 20 pounds is what we got. And we are adding a mini loop resistance band. If you want to add some intensity to the fire, you can add on a mini loop resistance band. It's always optional. I'm also going to add a little step. If you could use like the bottom stair of a staircase or something to do some step back lunges. Otherwise, Rachel's going to show you how you can do everything from today from the ground. You get to decide. Weights, intensity, all that good stuff. And we are pumped because today's workout, you guys are saying you' loving the tops We Loving the Shorts is brought to you in partnership with Lululemon. We are rocking their shorts. We love the shorts, right? These are like our favorite workout shorts. We'll link them in the description below as well as on Instagram stories. And this is a brand new top. What do you guys think? I'm a huge fan because the longer crop top is what I really like. So I like this. It's got a fun little, like, sneak peek right there, too, but nice and long, which we are really loving. And I love the poppy color because it just need some sun. We need it. We need it here in Minnesota. All right, so thanks so much for bringing this workout to you guys from Lululemon. We are pumped. And we'll link everything we're wearing in today's description. All right, you guys, you're going to get this. Let's do it. I'm ready. Let's go. Lower body supersets. I gotta amp myself up for leg day. Gotta amp myself up. Gotta warm up my surgery knee. All right, here we go. We're gonna get nice and warm and then we're gonna jump into today's workout and I'll tell you what it looks like. Let's go. Let's do it. Let's warm that. Okay. Should we put the band on right away? Let's just do it. Going to put the band on today. If you want to add the band, you can put the band six inches above your knees. All right, we're just going to add it right away. Nice. Give me a big inhale. Reach up nice and tall. Let's go. Grab your wrist and go. Reach up and over to the right side. Nice little stretch. I did some pull ups yesterday. I need a lat stretch. Back to center. Going to be a calf raise. Toes drop to heels. Let's go up and over. Other side. Back to center. Let's do calf raise again. Toes up to heels. Let's just go calf raise. Go calf raise. Go. 8, 7, 7, 6. You're gonna hinge, reach, squat, reach. Nice. In 4, 3, 2, and 1. Let's go. Hinge, reach. Arms extend. Lengthen from fingertips to tailbone. Stand up. Squat, reach. There's that first squat of the day. Up. Oh, there we go. Nice little sticky. Awesome. Drop low. Drop those hips low on the reach. Reach those hips back. Fingertips to me on the squat. Fingertips to the ceiling. Butt to the floor. There we go. Nice work. Hinge, reach and squat. Reach. Nice. So we're getting back, side of the body right there. A little bit more. Front, side Engagement right there. Nice. Let's go. Hinge reach. Nice. Squat, reach. Nice. Do it again. One more. Hinge, reach. Nice. Squat, reach. Let's just squat, but this time you're squat. Pull. Push the right knee into the band. Stand up. Squat. Hold. Push the left knee into the band. Stand up. Hold. Push. Right. Open up. Nice. Warm up those other glutes. We're going to use them today. We're going to use them today. Nice. Open. Alternate a little knee push into that band. Warm up those outer glutes. There you go. Boom. Nice. Right here. Go. 4. Yes. Nice. 3. Awesome job. Go. 2. Nice work. Last one. Boom. Let's drop right down to the mat. Nice. On all fours here. All fours. Shoulders over wrists, hips over knees. Let's go for some hip circles with the band on. So open. And then reverse it. Drop little circle with your right knee. Open as much as you can with that bandana, Right? Gotta get into that fire right away. Nice work. Boom, boom, boom. Hello, glutes. We're gonna fire those up today. Two more. Two more on this side. Nice. One more, one more. Nice work. Nice work. Little cat cow action. Drop the belly. Reverse it. Spine it towards ceiling. Back to neutral. Left leg. Let's go. Nice little circle. Bring it back. Full range of motion. There we go. Okay, today's workout, you guys, you have five super sets. Five supersets. You have each move. Each superset has a strength move and a power move. Nice. Two more. Two more. You're going to do a strength move for 40 seconds of work, 10 seconds of rest. One more. One more power move for 30 seconds of work, 10 seconds of rest. Nice. Drop it over to your back side. Let's go for a couple of glute bridges with this band on. Right? Just pull those heels towards the glute. Lift and lower. Lift. I'm gonna go one leg. Let's go. Eight, Nine. Seven. You can stay here. You can go. Double leg up to you. Nice. Right here. Go for 4. Switch your legs in 3. Nice work. 2. And switch your legs. Here we go. 8. Nice work. 7. Awesome job. 6. Pull that heel nice and tight to the glute. Band is always optional right there. Four more. Four more. Go. Four. Nice. Three bands gonna come off in two. And one band's gonna come off. All right. Nice. Here we go. Roll back up and over. Find a plank. Find a plank. Spiderman stepping. Let's go. Right foot outside. Right hand reach. Drop the elbow reach. Set it down. Switch. Left foot outside. Left hand reach. Drop the elbow reach. Set it down and switch. Here we go. Right foot outside my hand. Reach, elbow, reach. Switch. Nice work. Nice work. Reach, elbow. Open those hips up. Let's go. Let's go. This time to hold on the right, hold on the right. Reach, drop, reach and drop. Can you get a little bit lower in those drops? One more. Reach. And drop. Nice work. Awesome job. Switch it out. Three on the left. Three on the left. Reach and drop. Reach and drop. One more. Get a little bit deeper here. And drop. Nice work. From here, go ahead and push. Up and back. Poke those heels out. Walk your hands back to meet your feet. Bend at the knees. Roll up one ribbon at a time. Now, as you get to the top, come up with a nice wide step. We're going to hit side to side. Hit side to side. Go for eight. Seven, six. You got it. Five, four, three, two and one. Walk those feet in. Step back. Lunge. Step back. Drive. Step back, drive. Those lunges are what get me. Those lunges are getting me after this knee surgery. So I gotta go slow and steady. Good news is, it's all time intervals. You're gonna go at your pace, your tempo, right? You got five circuits, two moves per circuit, strength and power. You're gonna start off going four sets for the first two circuits. Then we'll drop three sets. Then we'll go down two sets. One more, one more. Nice work. High knees, high knees. Let's go. Turn up. Run it up, run it up. Go. 8, 7, 6. You got it. 5, 4, 3, 2. Lateral, shuffle, shuffle, shuffle, tap. Shuffle, tap. Shuffle, tap, shuffle, tap. Let's go. Finish your warm up. Right here. Go, eight. Go, seven. Go six. And five and four. Nice work. Three, two, one. Grab your water, swoop it up. How we doing? Warm ups. Done. Ready to get into those supersets? Good morning, Laurie. You're excited to be able to do a live workout. We're pumped to have you here. Good afternoon from Italy. Anna, catch my breath. Nice work. All right, guys, leg day, leg day, leg day. Superset1, all about the squat. You're gonna put that band back on. This time. We're gonna go about right in the middle of your shins. You're gonna want nice tension. Okay? I'm gonna go 80, 20, 80, 20. So I'm gonna grab one heavier weight, then go. Let's go. Right foot forward. Left toe popped 80% in that right front foot, 20 in that back toe. We go down on a two, count up on a one. So it's a goblet squat. Down, two up on one. Down, two, up on one. You go right from that into 30 seconds. Your power move is squat and tap, squat and tap. So you're staying at that 80, 20, but you're bringing this leg out to a tap. Gonna engage that glute, Pick up the tempo so it's slow on the first move, a little bit quicker on the second move. You can always drop your weight for the second move if you want. Okay, are we ready? Let's do it. Right foot forward, left toe pop. 80% of the work right here in this right leg. Squat it out. Down on a two count, slow to start. In three, two. Let's go, let's go. It's down two, up on one. Nice. Down two, up on one. Now, if you want to go heavier, you can always take two weights right here. Down two, up on one. Then go with one weight. If you got one weight. Keep those elbows nice and tight to that dumbbell, okay? Keep that dumbbell connected to the collarbone and the sternum. Down two, up on one. Down two. Drive to the top. Down two and drive. Nice work driving through that front right heel. Yes. Nice work. You've got 10 seconds here. 10 seconds here. Down two. What do you think? Do we keep the weight or do we drop it? I say we keep it. Let's do it. Let's keep it. Go for 3, 2, and 1. You're gonna rest for 10 seconds. Now you're gonna pick it up. Single out that tempo. Bring out to a tap every time you stand. Yes. You're there in three, two. Let's go. Squat hit. Squat hit. Down. Boom. How far can you stretch that band at the top? Squat and drive. Squat and drive. Nice work. Down, hup, 80, 20. So making that right leg work, then you're transferring the weight and the load to the right leg. As you push into that left leg. Push. Nice work. It's only 30 seconds. Yes. Boom. Right there. Come on. Nice work, nice work. Stay with it. Final five. Yes. Four, three, two, and one. Nice work. Same thing. Switch your leg. Left foot forward, right toe popped, back to slow, slow. Two. Count in three, two. Let's go, let's go. It's down two, up on one. Slow, slow. Drive to the top. Slow, slow, and drive. Slow, slow and drive. Nice work. Chest up, eyes up. Drive through that front heel. Push back and down. There it goes. Keep tension on that band. Think about your knees still driving into that band, over the top of the band. Want your knee to drive out against that band. Nice. Down two. Hop on one. Down two. Nice work. You're in the final 10 seconds of the slow. Ready to pick up that tempo. Pick up that pace. You're gonna Rest for 10 seconds. Yeah. In three, two. Rest for 10. Rest. You tie your shoe, we'll see how fast you can tire. Here we go. Tap the tap with it. Three, two. Let's go. She did it. She's a fast shoelace tire. Nice. True fact. Rachel used to be a substitute teacher before she started with ML, right? She tied a lot of shoes. Nice. Tap down. Push. Come on. 30 seconds. Pick up that pace. Pick up that tempo. Raise that heart rate. Drive. It's your power move. Strength and power. Yes. 10 seconds here. 10 seconds here. Let's go. Boom. Nice. Boom. Yes. Final five, four, three, two, one. Back to the top. Right foot forward. Left toe popped. Third time through. Okay, we go four times. So two on the right, two on the left. Slow. Two pound in three, two. Let's go, let's go. It's down two, hop on one, down two, one. Slow, slow drive. Slow, slow and drive. You got it. Down two, up on one. I love that strength and power combo. How do you feel? So fun. And power doesn't always mean, like, exploding and leaving the ground. There might be some jumping in here today. Not something I can do yet with my knee, but Rachel's gonna show you some options, right? Power can be a lot of different things. Can we? Dropping your weight, picking up the tempo can be adding the weight with tempo, right? Come on. Five. Let's go. Finish. Three, two, Rest for ten. All right. Ready? Power it out. Tempo it out. Tap that left foot out. Single count, we got big inhale, big exhale. We go in three, two. Let's go. Let's go. Ten more. Tap, tap. Nice. Boom. Yes. Boom. That right leg's really gotta stabilize you as you pull that band away. Come on. Stable. Boom. Push. Nice. Push. You got it. Drive it up, drive it out. Tap into that band. Let's go. Boom. Nice work. 10 seconds here. Let's go, team. Boom. You got it. You got it. Stay in it. Right here. Final five, four, three, two. One more. Yes. All right, last set. Force four, set. Four set. ISA four sets. The best set today. Instead, third two count, left foot forward, right toe popped. You're there in three, two. Let's go. Let's go. Down two, up on one. Rachel saw those 10 second rest and she was like, oh, no. I said, oh. And repeat times four. We haven't done that in a while, right? It's really only two on the right, two on the left. Down two, up on one. Down two, up on one superset, they move really fast. Sometimes you're like, I didn't even match that move. So I want to give it some good solid sets here on these more unilateral exercises. Right? The first two sets are a little bit more unilateral, focused single leg. So it gave me a little bit more time in these first two sets. Good news is it's like light at the end of the tunnel. As we drop sets, the sets also drop three, two, and one. All right, so we're gonna single out, do four sets, Four sets, then three, then two, Right? It gets easier. I like that mentality. I like it too. Here we go. Tap it out in three, two. Let's go. Finish superset number one. Nice and strong right here. Boom. Okay, let's do your squat focus. Superset up next. Can you guess what it is? If you had to guess what you say. Lunges. Woo. Let's go, let's go. Boom. Come on. You've done end on workouts, men. Start to find a cadence, right? There's a rhythm to the madness. Push. Let's go, let's go. Come on. Yes. You can drive. You're in it for 5, 4, 3, 2, and 1. Nice work. Dumbbell down, water up and band off. Okay, that's superset one. How we doing? What do we think? Those legs nice and warm yet? They should be. Yes. Nice. If you're feeling those single leg squats in your low back, I would say instead of racking it here, take the weights to the side. Having the weights on the side of the body. Okay. Now we shorten the depth a little bit, shorten the range of motion, even squat to a box or a chair. Right? All right, we gotta welcome new member and welcome to team nml. Ouch already. I hear you, Liz. Lunges. Let's go, team. We're going to mix up on these today. All right. I'm just gonna do it from the ground. I'm gonna do it from my box. I'm gonna add a little bit. I'm having a hard time adding weight right now because of my surgery, so I'm trying to play with different things. One, being height. Okay, so you're gonna start. Let's go. Right foot on the box. Left foot is going to step back to lunge. Same thing. Down on a two, count up on a one. So it's down two, up on one, down two, up on one. Okay. I'm not going to add weight because I'm still working on this knee. I'm just going to add A metric you could use. Bottom stair of a staircase. Rachel's gonna do it from the ground. Yes. Right foot forward only your left leg move in three, two. Let's go. Take it down two, drive to the top. Down two and drive. Down two and drive. Nice work. So you're really driving through that front right heel. Yes. That right leg is doing the work here. Down two, drive to the top. Down two and drive. Nice work. That's a little bit balance challenge. It's 40 seconds here. This is your streng. If you can go one weight or two weights. Boom. We're gonna go from here this time. I say drop the weight. Yes, please. And you're gonna go either into a plyo lunge or a fast and pound. Step up with me. You're there in 5, 4, 3, 2, and 1. So we're just gonna drop the weight down and up. I'm going down. Drive, tap, drive, tap, drive. 30 seconds. Yes. You're there. Hit. Three, two. Let's go. Right leg is stable. Left leg move. Boom. Drive option to leave the ground or don't. You decide if you're with me. Keep on bending that leg. Let's go. Make it work. Make it work. Come on. Running. Nice. We have to go for knee slams or knee drives up. Come on, Come on. Let's go. Yes. 10, 9. Let's go. 8. You got it. 7, 6. Final 5. 4. 3, 2, 1. How you doing? Feel that one leg. Switch it out. Either step or step back. Two count lunge. Down on two. Up on one. Left foot forward. Right leg moves in three, two. Let's go. Down two, up on one. Down two. Up on one. Down two. Up on one. Down two, up on one dot Nice work. Slow, slow, nice. Slow, slow drive. Slow, slow, drive. You got it. Come on. Make that front left leg work. Think about making a fist with your butt cheek to stand you back up. Make a fist with that left butt cheek to stand you up. 10 seconds. Slow. Down two. I found one. Down two. Up on one for three, two. Rest for 10. Drop that weight. Drop that weight. Left leg stays forward. Plyo lunge fast. Step up, knee slam. Do whatever you want to do. It's 30 seconds. You go in three, two. Let's go. Let's go. Boom, boom, boom. Come on. What do you got for 30 seconds? Challenge your legs. Challenge your power. Challenge your heart rate, superset strength and power. This set is gonna get fuzzy. Come on. Ten more seconds here, team. Let's go. Yes. Finish it. Nice. Final five. Four, Three, two, and you're out. Holy Bananas. There it is. All right. One more time. Each leg. One more time. Each leg. Yes. Down on a two. Pound. Catch your breath. Right leg forward, left leg back. Two. Count down. Up on a one. Yes. We go in three, two. Let's go. Down two. Hop on one. Catch your breath. Here. It's 40 seconds slow, controlled strength. Nice. You let that heart come down so it's got somewhere to go on that power. Yes. Nice work. Nice stable front knee tracking over those outer three toes. Nice. Boom. Nice. Down two, up on one. You got it. Ten more seconds slow. Ten more seconds slow. Let's go. Five, four, three, two, and one. Ready to pick it up? Last time on the right leg. Come on. Make it work. Earn it. 30 seconds. In three, two. Let's go, team. Boom. Boom. Come on, let's go. Boom. Boom. Come on. You got it. Add some power. Add some intensity. Make it work for you wherever you're at today. Come on. You got it. Yes. What would it look like if I said 10 more seconds? 10 more seconds. Let's go. Finish it right here. Final five. Four, three, two, one. Holy bananas. Ready, Go. Rage. Right. One more time, guys. Left leg, two sets. Superset 2. It's the spicy one, the spicy one. Left leg forward, right leg back down in a two count. You're there. In three, two. Let's go. Down two. Up on one. Down two, up on one. You got it. Slow, controlled drive. Slow. Control, drive, drive. Nice work. Catch that breath. Who's ready to finish up? Super set. 2. Yes. Get these lunges out of here. My mom has. I know. I'm sure she did not make it up, but she always says, if you have to eat a frog, eat it first thing in the morning. And that's what I think of with these lunges. You got to get it out of the way, right? Got to finish it no matter what. Five seconds. Let's go. Four, three, two, and one. We're gonna pick it up. Eat the frog. You gotta eat the frog. Come on. Get low on that front leg. Let's go. Three, two. It's 30 seconds. Go. Go. Come on. Yes. You can get mentally tough right here. So strong. That's what you are. Yes. Let's go. Boom. Boom. Come on. Make that left leg work. Let's go. Let's go. Finish. Superset 2. Nice and strong. You're almost there, guys. Almost there. You're in the final ten. Now. You got it. 8K wins it. Seven. Finish strong. Final five. Four, three, two, one. Holy bananas. There it is. That's the Holy banana circuit Grab some water. Grab some water. Nice work, Rach, on those pile lunges. I know those burn. Oh, my gosh. Welcome, Elizabeth, Tracy Lynn. So many new team members. We love to see you guys. How we doing? It's just silent on Instagram. I'm breathing. How we doing? We got fires. We got three bananas so far. Can we get to five? We'll see. We got three bananas from Carmelia. Carmelia. I'm gonna say yeah. Feeling the burn, Lindsay. Me too. Yeah. All right, you guys. All right, you guys, get that box, that bottom staircase out of the way. Nice. All right, we are moving on. Rachel's favorite move, a deadlift. I love a good deadlift. Okay, Superset 3. Gonna catch your breath a little bit. We're gonna deadlift with a calf raise into snatches a little bit more. Not so much. Catch your breath, I guess. Go heavy. Go heavy. Okay, then grab those heavier weights. All right. Good old deadlift. Let's set it up. Kick your butt. Kick your butt. I love that one where your feet land. That's a good deadlift stance. Think about pushing those hips. Crush the warms in the armpits. Push those hips back. We stay tight to body. Drive through the heels and stand up at the top. Give me a calf raise if you want. 40 seconds there. Right into 30 seconds of snatches just on the right arm. We do this one three times. Love it. Three times dropping it off. Here we go. We go in three. Roll the shoulders down and back. Crush those oranges in your armpits. Dumbbells, stay tight. In three, two. Let's go. Hinge, hinge, hinge, hinge. Drive from the heels to stand. Okay, so we hear probably. Oh, cat phrase. I forgot the things, right? Probably the most with deadlifts in the lower body where people are like, I know someone said they felt it on those lunges. Feel it in my low back. So one, like, tiny shift you can make. Instead of gliding the weights along the front side of your shin, take them up to the side. Try gliding along the side a little bit right there. It's going to take a little bit less pressure off your back. Okay. Just take those weights to the outside of the leg and then drive through the toes. Nice. Also, I think tight core two by four from head to tailbone here. Gaze in front of me. Three, two, and one. I'm going one way, right in the middle of my feet. We're gonna go just right arm only. Right arm only. That big zipper all the way up overhead. Okay. Thumb to armpit. Pop it overhead. 30 seconds just on this right arm. We go in three, two. Let's go. Grab that weight. Snatch up, wrap, take it down. Snatch, rack, release. Snatch rack, release. Heels pop. Thumb to armpit. That's what we're thinking. Heels pop, thumb, armpit. So we did the deadlift with a calf raise intentionally to get you prepared for this move right here. I want your heels to pop to drive that weight up. Yes. Drive the weight through the hips. Nice work. Final 5, 4, 3, 4, 2 and 1. Nice work. Back to heavy. Back to heavy. Deadlifts. Okay, 40 seconds of deadlift, calf raise. You go in three. Let's go. Grab those weights. Two and one. 10 second rest is short. Okay? Deadlift. Calf raise is a big compound move, so you're not going to get a ton of reps in here. Slow and steady on the strength. Big and powerful on the 30 seconds of power. Yes. We love a good superset, don't we? We love it. So efficient. So efficient. If you love quick and effective workouts like you do, right? Especially in this season, like, my workouts have just been. I think people are like, she works out all the time because I'm averaging like three workouts a week. And mostly because I have to film workouts right now. I'm just in a season of life with three littles. That is so hard. Five, four, three, two, and one. Weight lifting, the feet. Left hand only. Snatch only on that left hand. Okay, here we go. Heels pop, thumb to armpit overhead and catch in 3, 2. Let's go. 30 seconds of power right here. Come on, Come on. Boom, pop, drive. If you are also in that seasonal motherhood right now, that just feels so hard. Man, do I feel you, man? Does lifting heavy things like this make me feel better? Stress reliever right here. Right? Get that heart pumping. Can tackle anything. Show myself how strong I am right here. 10 seconds. Let's go. Let's go. Yes. Stay with it. Nice work, team. It's 5, 4, 3, 2 and 1. Release. One more time through that circuit. Yes. One more time. Deadlift, calf raise. We're gonna alternate the hand on the snatch. Grab your weights. Deadlift. Set it up. You're on in three, two. Let's go. Deadlift, calf raise. 40 seconds, right here. Nice work. Come on, you guys. You got it, you got it. Nice work. Hinge, hinge, hinge. Drive to the toes. Here we go. Nice work. Only two circuits left after this, and you can only do these circuits two times through. That's good news, right? We're gonna fly. We're gonna fly. It really starts to fly here, guys. Come on. Come on. To the toes. Nice. Right here. Finish strong. Nice work, team. 10 seconds, guys. 10 seconds. Yes, you can. Yes, you can. Stop bending those knees for 5, 4, 3, 2 and 1. This time, alternate your hand snatch on the right, then snatch on the left. Alternate your hand. Okay. You can always grab a bench or a box and set the dumbbell on if you don't want to go to the floor. We go in three, two. Let's go. 30 seconds. This finishes off superset number three right here. Come on, come on. Make it big. Make it powerful. Just like you. Just like you. Let's go, let's go. Nice work, team. Keep pushing. Keep pushing. Right here. Yes, you can. Yes, you can. Let's go. 10 seconds here. 10 seconds in, superset free water. Break. Comes for you in five, four, three, two and water. Nice work, guys. Water up, water up. Three circuits down. Two to go. Two to go. We're putting that band back on. Removing laterally for superset number five. All right. Can add weight or don't. How we feeling? Snatches are growing on me. I like it. Jessica. Yeah? Stick around long enough and you'll come to love them. Yes. All right. Make some room. Put that band back on. This time you're going six inches above the knee. If you want it totally optional. Totally optional. I'm gonna take my weight, mix it up. Just rack it on the back here. We're gonna go lateral squats. Two to the right, to the left. So we'll go to the left. So you're gonna go squat together. Squat together. Then you're gonna go back to the right. You're doing that for 40 seconds? Yes. Let's go to our right. 40 seconds. In three, two. Let's go. Step together. Step together. Switch. Step together. Step again. You know, you do this with two weights if you want knee leads. Lead with the knee, goes through that band. Lead with your knee. Nice work. Lead with the knee. Okay. Nice work. Slow and steady. Right here. Band is totally optional. We love it. It helps activate those outer glutes. Gluteus medias. Nice. My abductors help stabilize my pelvic floor. All that good stuff. Good for single leg movements and side to side movements. Right here. Five seconds. Five, four, three, two, one. Drop the weight. Keep the band if you want it. Keep it in if you want it. Lateral shuffle, lateral shuffle. 30 seconds. We go in three. Push left in two. Let's go. Shuffle, shuffle, tap. Shuffle, shuffle, tap. Come on, make it big. Get that coffee table out of the way. Get ready to move. Nice. You go to the knees bent, chest up, eyes up. Let's go, let's go. Light on the feet, Come on. Fast at the toes. Move, move. You got 30 seconds. You got 30 seconds. You only do this circuit twice. Remember to let go. 10 seconds here, 10 seconds here. Come on, come on, come on, come on. Yes. It's five, four, three, two and one. Rack that weight, rack that weight. Lateral squats, lateral squats. Push left, push left. 40 seconds in three, two. Let's go. Left together, left together. Go right, right, together right. Nice work, nice work. Side to side movements right here. And that band. A little bit of fire intensity. Yes. Drive through those heels to standing tall. Keep that tension on that band. Great for runners, right? Oh, yeah. Coaching running season. That's right. We are hitting running season. All you runners out there, grab your mini loop bands. Leg day. 10 seconds, guys. Come on. Finish right here. Final five, four, three, two and one. Weight down and stays on. Lateral shuffles. 30 seconds. Last time. Let's go. Push left in three, two. Let's go, let's go. Shuffle, shuffle, tap. Sound like cardio endurance. Really taking a hit since it's knee surgery running something I have not done in six months. You guys, come on, come on. You got it. You got it. Strength training, though. Keep it. Be strong so I can come back strong right here. Let's go, let's go. Keep pushing. 10 seconds, team. 10 seconds, team. Can you pick up that intensity? Can you pick up that pace? Let's go. Five out. Five, four, three, two, one. Nice work, bridge. Here we go, Lynn. Five supers down. No, four supers down. One to go. We have five total. How we doing? Hands on knees or bananas? Have you hit it yet? If not, single leg glute bridges are going to bring you there. Yeah. Option to keep your band on. Option to add dumbbell on the hips. I'm just gonna go with just a band. I'm gonna add intensity like I said, with a level change. Okay. We're just gonna go from the ground. You're on your back side. Okay. One time per leg. Go right leg on right leg on the ground. You can stay here. You can go on a step down two up on one. That's where we go for 40 seconds. And then we're going to single it out for 30. Okay. It's gonna burn. Just get your mind right now. It's gonna stink, but you're strong. Yes. It's your final circuit. Let's go, team. Right leg in three, two. Let's go. Take it. Down two, up on one. Down two, up on one dot Nice work. Adding this little height, which makes it just a little bit harder. Up on one. Down two, up on one. Now, remember, you can always go to double leg, guys. You can always go to double leg. Down two, up on one. Slow, slow. And drive. Yes. Slow, slow. If that's too easy for you, take those hands overhead right here. That's gonna make it harder. I'm gonna keep my arms right here. You got 10 seconds. 10 seconds, then you get a rest for 10. And 5, 4, 3, 2, and 1. Rest for 10. Rest for 10. And we go hard. We single count it. We go hard. Yes. 30 seconds. Single it out, burn out this right leg. You're there in three, two. Let's go. Lift, lift. Let's go. 30 seconds to bring it home. Come on, push. Push. Yes. Glutes on fire. They should be. Yes. Boom. It works. You're gonna hold at the top for the last time. You're there in 5, 4, 3, 2. Hold. Hold for 10. Ah, come on. Hang with it. Yes. Final 5, 4, 3, 2. Recover. Hold the bananas. So hard for my little surgery baby leg. All right, let's test out the other leg. Left leg on option. Double up. 40 seconds. Two count in three, two. Let's go. Let's go. Up two, down on one. Take it up. Were we doing it the other way? I think we did reverse last time. Up on one. Down two, up on one. Down two, up on one. You can go either way. Down two, up on one. Slow control, then drive through the heel. Slow, control and drive. Slow control and drive. Never letting your butt hit the mat. Keeping constant tension on those glutes and hammies. Yes. You're in it, guys. For five, four, three, two. Rest for 10. Rest for 10. Ready for that single. Let's go. Let's go. This is your final burn, guys. Look, Rachel and I like to say it's the final countdown. You're there in three, two. Let's go. Let's go. Try. Come on. It's 30 seconds. Add some power, add some attention. Single it out. Boom. Don't miss that squeeze at the top, though. Don't miss that squeeze at the top. Come on, squeeze, squeeze. Hold at the top for a second. Drive. You got it. Five. You're holding for 10. In three, two. Just listen. Hold. Just hold it. Hold it, hold it. Hold for 10. 9, 8. You got this template with it. 6, can you lift it into the final four? 3, 2, 1. Release. Shake it out. Band is off. You are done. Awesome. Work. Way to go, Rachel Lynns. Way to go. Team nml Seeing some stars. How we doing? We got sweaty up in here. That was a solid 35 minute lower body superset. Kind of want to be saying holy bananas right now, right? Yes. Nice work. You guys are so awesome. Thanks so much for joining us. Let's stretch it out. Yeah. Rachel's like, I'm staying right now. Booty. Let's go for that curvature stretch. We haven't done that in a while. Find all fours. Okay. Like you drew a big circle right here. Take this right knee outside the left shin. And then just push it back, push it back. So I'm really striking through this left glute is what I'm getting, right? Nice little. I think I haven't done this since like hit strong, right? Yeah. That's what we're working through right now. I took part. We're going through head strong. It was also leg day today for hit strong. Why we're bringing you leg day right now supersets so you can stick with the program. You can always make these workout plans work for you guys. Listen, if you have no idea what we're talking about, make sure you get on our email list. Bring it up and over nurseryclobe.com backslash subscribe. Left knee up outside the right shin to the back. Okay. Stretching through that right glute. Okay. It's an awesome way to just stay up to date. We send you a free workout plan in your inbox every Sunday. Seven day workout plan for the week that's coming up. All follow along guided videos. Sometimes we throw in fun stuff like this live workouts. If you like the live stuff, check out Team NML. Right. You can join Team NL 5.99amonth. We come at you live one more time a month. You get one extra live workout. If you're a member remembers only. Right? A lot of other fun perks like giveaways. I don't know. You think there's going to be some lululemon giveaways? Thank you. I mean, if I had to guess, I would say so. So if you like lulu here, I mean, you might want to join. All right. Right here. Let's just go for a little cat cow action. Drop the belly and reverse it. Tuck the chin towards the ceiling. Nice. From here, come up right leg up and then bring it out right here. Tick tock the arms down. Nice little inner thigh stretch. Nice with those outer glutes. Let's hit those inner thighs right there. That feels really good. You can tick tock a little bit more into it if you want to open up those hips today. Nice work. Bring it back right here. Tuck the tailbone. Nice little. Just stretch. You can reach the arms up and over. Nice work, team. So proud of you guys. Always feels good to knock out that workout, doesn't it? Oh, man. Feels so good on the other side. I was running around for like a mad woman before we had two sick kids home. Thank goodness for grandma upstairs. Oh, saving the day. It's like I already hit my step count, I think by like 9am just running around this house getting people all the things. Here we go. Bring it back. Tuck the tailbone. Here we go. Up and over. Stretch it out. Living that mom life. We say it, I think every day. You just do your best. Forget the rest. You just gotta keep showing up. That's what we're here for. Let's go up to a pyramid pose. So you're going to shorten that stance. Okay. Left foot still forward, right leg's behind. Think about keeping your hips, your head light square to me and lengthening through this front left hamstring. Just let the neck and shoulders fall down. Release the tongue from the rope of the mouse leg. Nice little hammy stretch. And then switch up everything parallel. Right leg forward step the left leg back again. Hips stay square to me. Lengthening through that front right leg. Oh, that feels good. Yes. Both feet come parallel. Grab opposite out of your biceps. Just let it all hang heavy. Release all that tension in that low back, the neck, the shoulders, bend the knees. Well, one vertebrae at a time. You get to the top two big shoulder rows. Up, back and down. Up, back and down ways already. Hopefully this brought a little bit of sunshine to your day like our tank tops did. If you love our outfits, make sure you check it out. We'll link them in the descriptions below. If you love live workouts, we're coming at our team NML members on April 13th with a live workout. Okay, we'll be back. And I think we might be back to everybody sometime around the end of the month. We have a very busy month. We might be working on a new program for you. I don't know. I mean, maybe. Yeah. If you want to add anything you want to see in that new program, drop it in the comments. We love connecting with you guys and we just have to give a huge shout out to Team NML members. We launched last Friday. Like, not even five days ago. We have over 650 of you. My heart is so warm and fuzzy. Like, did not expect that you Guys are so awesome. I think we have the best community ever. If you want to know what that's all about, hit that join button on our page. They'll give you a video, tell you everything you need to know about becoming a member of team nml. We're so pumped to have you guys here. We love connecting with you. This live workout made my day, let me tell you. I was like in a. You know, I'm just in a funk this week. I'm in a funk. But I'm so glad I get to sweat with you. So thanks for showing up and encouraging me. Chris, your first live full of sweat. Thanks for being here, Chris. And thank you, Diana. You are the best. Thanks for showing up. Shay gives it four bananas on the banana scale. We love it. Definitely a 4 banana ers. What time do these tend to start, Caitlin or Sorry, Catherine. We typically start live workouts at different times. 9:30am Central Standard Time is a staple for us because it works best for our schedules. But we're always up in your guys's feedback. We try to mix it up so we can vary the times when people can start. They always stay live so you can come back and do them anytime. Holy bananas. Paula. I hear you. That was fire. I feel it too. Nice work. Dead. Thank you so much, Tova. A lot of ugly faces. I hear you. Way to go, Heather and Cynthia. Nice work. Megan. That shaky leg feeling, we love it. Good turn. Good way to kick off Tuesday. Thanks so much for joining us on Instagram. You guys absolutely rock. We love sweating with you and we'll be back again really soon. Have a great day. I'm gonna log off the ig. Thanks, you guys. Awesome work. So fun. You guys just absolutely rock. Way to go. Nice work, Jennifer. Always look forward to working out with you. I look forward to working out with you guys. It just truly makes my day. I needed this today. So thank you bringing a little bit of. A little bit of brightness to my day. You guys are just the best. And what I'm gonna love about these member lives is that we will stay on and answer more questions and chat with you guys a little bit more. But right now we got a lot of work to do today, so. Right. I got like six kids, I got naps. I got to, like, make the best of my day. So we're going to say goodbye. You guys, thanks so much for showing up and joining us. Thank you, Peggy. Thank you, Julie. Thank you, guys. You guys are the best. Have an awesome Tuesday and we'll see you again back here. Real soon.