Live 30-Minute Strength Circuits + Cardio Tabata (Full Body)

All right, let's get this party started. There we go. Officially live on both YouTube and Instagram. Good morning, you guys. I'm Lindsey Baumgren of Nourishment Love and we are coming at you live with a 30 minute full body strength and cardio tabata circuits workout. Good old strength and tabata format. It's one of Rachel's favorite. I love this format. I think it's so fun. It just moves quick. Yes. Yeah. Yes. It is a fun, quick movie workout. So I'm joined by the amazing Rachel guys. She'll be offering modifications throughout today's workout. All you're going to need today is dumbbells. I have anywhere from 15 to 30 pounds busting up a big 30 pound dumbbell today. And bands option to add a band to a couple exercises if you want. I have rubber bands for the upper body and I like my thick fabric band because it doesn't slip up as much for lower body. So bands are totally optional. You guys, we are going to get ourselves warmed up. First. Let's give a couple hellos. We got to give a shout out to a couple new members. We have. Welcome to Olivia. She's a new member to our YouTube community. We're excited to have you with us, Olivia. And we have some people joining us for their second live. Welcome to your second live. Ursula. Excited to have you. Nice work, you guys. Oh, my goodness. So excited for this format. Love it. Early workout, very first live. Welcome Jessica. She's always replayed the lives. Now you're actually with us. Welcome, Jessica. You get a nice little fun shout out. Dreary day. Also here in Minnesota. It's a dreary day in Boston. Megan. We are going to bring some sunshine and light it up. Oh, oh. We gotta give shout outs. Allison says ready for it. My little girls, Hannah and Annie are with her too. Hi, Hannah and Annie. Annie. Anna. Anna. Annie. Annie. Annie. Hannah and Annie. All right, you guys. Whoa. 5:30pm in Kuwait. I just love that people all over the world are doing this workout. How stinking cool is that? We have to give a shout out to Lululemon. This workout is brought to you in partnership with Lululemon. We are rocking the Lulu gear. Of course we will link everything below. Wearing our favorite flat bottom strong feel shoes for strength workouts. We're teeth because we can. We're. We're gonna basically keep this on all day. We go straight from our workout to working all day and these T shirts just kind of do it all. So we'll be sure to like what we're wearing below. In today's workout, they got some fun new fall cover colors. We got the green a little bit darker on the gray. Rachel's got the reverse of me. Oh, there you go. Nice. I like it. All right, you guys, let's get ourselves warmed up so we can jump into this workout. So we're going to start. Feet are shoulder width, distance apart. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Nice. Take the hands to the small of your back. Just roll the should spread the chest apart. There it is. Nice. Take your arms and just flap up. Flap up the wings. Get some blood flowing. This workout has a really fun theme. It is pause and tempo. Pause and tempo. We're going to play with the tempo of each exercise in counts of three. Counts of three. We're gonna get ready to squats in three, two. Let's squat it out so this down and up. Nice. Down and up. Knees drive out towards those outer three toes. Chest up. Eyes up. Right here. Drive through the heels to stand you tall. Nice. Right there. Squat it out right here. Nice. Right, you're gonna go four. Hold at the bottom in three. Nice. Two and one. Drop and hold. Hold it here. Just hold. Hold for five. Four. Hands to mat in three. Actually, two. Hold it here. Let's think a little bit lower. Let's go for some spinal rotations. Left elbow into left knee. Right hand up against all fingertips. Switch it out right up on your right knee. Nice hands. Now go to the mat. Step that kind of nice high plank for me right here. Take those feet a little bit wider. Shoulder stepped over wrist. Shoulder tap opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Now you're gonna tap your toes. Tap right and left tap side to side option. Hold the plate that you always need. Taps highlighting right there. Stay here. Jacking it up for eight. Seven, six. You got it. Five, four, three, four, two. One. Two. Push ups. Knees or toes? Take it down. Up, down, up. Drop the tabletop on all fours. Little cat cow. Drop the belly. Lift the chin. Reverse it. Tuck that thread up towards the ceiling. Chin to chest. Come find a nice neutral spine. Right hand behind the head. Here we go. Down and rotate. Little T spine rotation for the spine. Core is pulled down. Ribs are pulled down. Go. 3. Next work. Go. 2. Last one. Nice. Now right knee drops. Big hip circle. Right knee up and around. Reverse it. Bring it back up and around. Big hip circles for that right knee. Nice. One more. One more. Right here. Big circle. Draw it back. Set it down. Switch it out. Left hand behind the head. Tap and open. Tap and open. Nice. Right there. Go. 3, 2, 1. Left knee, left knee. Here we go. Draw the big circle and bring it back around. Draw the big circle. There we go. Bring it back around. Two more. Two more. Big circle. Bring it back around. Nice. Last one. Last one. Big circle. Nice. Right here. Tuck the toes under. Push up and back down. Dog, pull out the heels. Press the chest. Twist towards the thighs. Shift your weight forward. Find that high plank. Right foot steps upside right hand. Easy twist. Drop the elbow towards the calf, shin, ankle, shoe. Open it back up. Set it down. Switch it out. Left foot upside left hand. Easy twist. Drop the elbow, opening the hips here. Nice. Open it back up. Set it down. One more time each way. Right foot outside right hand. Easy twist this time. Just set it down lower instead. Switch left foot outside left hand. Easy twist. Set it down. Nice this time. Step your right foot between your hands. Come up, find a low lunge. Hold your low lunge. Hold it here for 3, 2, 1. Now lunge. Drive for 3, 2, 1. Hold your lunge. Hold. Hold for 3, 2, 1. Now drive for 3, 2, 1. Hold it up here. Hold it up here. High knees, high knees. Go high knees, high knees. Run it up for 8, 7, 6. You got it. 5, 4, 3, 2. Switch it out. Left foot forward, right leg back. Hold that lodge. Hold for three, two, one. Drive for three, two, one. Hold for three, two, one. Drive for three, two. Hold it up. Hold it up. Hold it up this time. Butt kicks. Butt kicks. Heels to the glutes. Heels to the glutes for 8, 7, 6. You got it. 5, 4, 3, 2. Let's jack it. Jack and jack it. 8, 7, 6. Hold those feet nice and wide. In 3, 2, 1. Hit side to side. Hit side to side. Nice. Side to side. Drive off that bent knee right here. Eight, seven, six. You got it. Five, four, three, two and one. You warm, Rach? Nice and warm. Nice and warm. Let's put that band on for the first circuit. Move the band. I'm gonna go legs. Just using the band for legs on the first exercise. Six inches above the knee. How we feeling after the warm up? Excited to have you with us. Carly and Dana. Nice work. We got someone from Toronto. I just love that everyone's from all over. One more final warm up. That will give you some inspiring. Sink. Nice and low. Two to the right. Two to the left. There we go. Two to the right. Get low, get low. Two to the left. Nice work, nice work. Come on, push that down. Open with Your knee. Leave with the knee, leave with the knee. There you go. Side to side. Two more, two more. Nice. Last one, last one. Now you've got another warm. All right, first circuit, four moves. Legs, arms, legs, arms. We alternate, okay? It isn't that theme of threes. I'm gonna grab my 20 pounds. Weights are gonna be on my side. You squat for three. So down, up. 1, 2, 3. Do three squats after the third one. Hold at the bottom for three. 2, 1. Drive off it. 1, 2, 3, 3 squats. Three second hold. That is your first move option to put the band on. Totally optional. We're gonna go that right into arms. We'll take the band off and rack it. Ready, Rach? Let's go. Let's go. Three squats, three second pause at the bottom. We're gonna play with tempo. Here we go. Squatting. Roll the shoulders back. I didn't tell you how long you're doing it for. 45 seconds of work, 15 seconds of rest. Two sets per circuit. We go in three, two. Let's squat. Let's squat. Go down for one. Go. Two. Nice. Last one. Hold, hold for three. Two, drive out of it. That's one, two, hold at the bottom. Wait, this one. Not hold for three. Two, one. Drive out of it. Here we go. Two, three, drop. Hold, hold for three, two, drive on it. Here we go. So it's three squats and then a three second hold, drop and hold. Hold for three, two, one. When you're in that hold at the bottom, I should be able to slide a small check of paper underneath your toes. Can you wiggle your toes? Weight your heels, Drive off it. Three, two, Last hold. Let's hold, hold, hold for three, two. You're out. You're up. Nice work. Dance is going to come up. We're going into shoulders, shoulders and drop that weight. Here we go. One, two, three. And hold. March for three. Two, one. Opening shoulder press on the right. Three, two. Let's go. Right, left, hold the right. March, two, three. Left, right, hold the left. March, two, three. Right, left, right. Hold it. One, two, three, three. Alternating presses. Hold, march. Three, two. Shoulders and core. One, two, three. Hold, march. Two. Everything in threes today. Everything in threes today. One, two, three. Nice work. 10 seconds here. 10 seconds. Go. Three, two, one. Press. One, two, three. Hold, march. This is it. You're out. Nice work. All right, now we're going to lunge. Gonna keep these weights. Step back, lunge, hold, hold for three, two, one. Drive for three. Just like we did in the warm up. We're gonna start. Right leg forward, left leg back. We'll do next time. Step back. Hold your lunge for 3, 2, 1. Drive for 3, 2, 1. Hold your lunge for 3, 2, one. Nice work. I love breaking down. And adding the isometric hold gives you a chance to really think about your form. I'm on train tracks, not a tightrope. Right. Drive. Now I want you to think about where your shoulders are in relation to your hips. Shoulders are stacked over hips. Chest is upright. Nice drive. Now think about your back knee. Back knee is hovering off the mat. Yes. Right through that front heel. Three, two. Hold it here for three, two, drive out of it. Nice work, team. All right, push ups. If you want to take the band and put it around your upper arms to help you out, you can do that. You're going to do three push ups and then you're gonna hold the push up halfway for a three count. Three push ups in three, two. Let's go down. Up. 1, 2, 3. Drop to the body. Hold. Hold for three, two, one. Push up. 1, 2, 3. Hold halfway. 3, 2, 1. Push up. That's hard. One, two, three. Hold halfway for three, two, one. PUSH UP. Here we go. 3, 2, 1. Hold halfway for three, two million one, push up. I got dropped my knees. I was testing a workout for you guys yesterday, and I'm just not even going to tell you how many push ups we're in. Hold in three, two, one. Holy bananas. Holy bananas. How we feel it? How are we feeling? Feel good? That's circuit one. You're gonna do the same four exercises again. You're gonna repeat them. Nice work. Okay, you're gonna repeat them. Three count. How can you get better at those isometric holds? Starting on squats. Options with the band six inches above your knee. Three squats. Three second squat hold. We're gonna add variety. You want to go heels up. Grab your weights. I'm gonna go heels up this time. Three squat. Three second squat hold. Heels go up on my weights A little bit more. Quad focus. We got three, two, three. Squats, three squats. One, two. Hold at the bottom. Hold for three, two. Drive out of it. There we go. Two, three, drop. Hold. Hold for three, two, one. Putting your heels up gives you opportunity so you got more range of motion. If you struggle with ankle and hip mobility, it also places more emphasis on the quads. Top of the thighs. 3, drop. Hold. Hold for 3. Hear those legs already? 2. This time under tension, it is fire. Drop. Hold. Hold for three, two, three. Squats. And you're out. Go. Three Two, one. You are out. There we go. Band is off. Upper body, alternate. 3 shoulder press. Hold 3 overhead march. 3 shoulder press. Hold 3 Overhead March in 3, 2, push. Right. Here we go. Right, left. Hold on the right. 1, 2, 3. Switch. 1, 2, 3. Hold. 1, 2, 3. 1, 2, 3. Oh. Getting the push muscles out of the way in this first circuit. Second circuit will go a little bit more pull, which we both like. We like Jack and biceps. Yes. I'm team pole. What are you? Team pusher? Pull three to three. One, two. This is where Rachel smiles and I sweat and make an ugly face. 1, 2, 3, finish. 3, 2, 1. You're done. Weights are down. Moving on. Lunges. Okay, this time, left foot forward, right foot steps back. Three second lunge, hold. Three knee drive, lunges. You're there in three. Set it up. Step back. Hold the two and one. Hold for three, two, drive. One, two, three. Hold your lunge. Hold for three, two, one. Remember all those things we talked about last time? Right? Shoulders stacked over hips. Power through that. Front leg, front heel, right. Back knee hovers off the mat. Where's that front knee? It's not kicking in. It's right here. It's nice and strong. Three, four, two, one. Hold that lunge for three, two. Ten seconds, guys. Three, two, one, drop and hold. This is it. Three, two, drive out. You're done. Holy bananas. Don't hold. They are gonna get you. I'm gonna do it. I'm gonna put the band on for push ups. I have cash. This is a nice modification from yesterday. Upper arms is going to help push your chest up off the ground. Three, push up. Three. Second hold at the bottom. Three, two, let's go. Push up. Three, two, one. Hold for three, two, one. Here we go. Three, two, one, drop. Hold for three, two, one. Those ice pulls. So second, hard hold for three, two, one. Push up. Here we go. Three, two, hold. Three, two, one, push up. Yes. Ten seconds. Let's go, team. Nice. Big one, one, drop. Hold. Three, two, one, push up. Three, two. This is it. Last one. Hollow bananas. Circuit one, we can say was fire. I think. Yes. How do you feel after Circuit one? You ready to go into some cardio? Tabata ready to go? Yes. These videos always stay live. Okay, Allison, we will keep this nice and live. Or, sorry, Efron. Is that how you say your name? All right, body weight only for Tabata option. Put the beautiful band on. Put the band on. It's gonna get six inches above the knees again. And it's gonna stay there. All right, we got a Lateral shuffle. Lateral shuffle, shuffle, shuffle, tap. Shuffle, shuffle, tap, shuffle, shuffle, tap. With the band on. 20 seconds of lateral shuffle. Right into. I'm hitting the deck. 20 seconds of plank jacks. Rachel's back. Jacks up. Standing. Pick your poison. 20 seconds on 10 seconds off. You just do it twice. We're asking for two minutes of work, guys. Two minutes of work. You ready? Giant step right, shuffle left, shuffle left. In three, two. Let's go. Shuffle, shuffle, tap. Shuffle, shuffle, tap. Come on, move it side to side, right. Our strength training will go a little bit more here. Front, back. We're going to take it side to side with our cardio. Drive that knee into the band. Just shuffle, shuffle, stay loaded, stay low, lighten the toes. Back to the feet. Let's go. It's only 20 seconds and you're done. Here we go. If you're with me, hit the deck. Plank jacks. Rachel standing. We go in three, two. Let's go, let's go. Jacket, jacket option. Jacks or chest. 20 seconds. Your feet option. Add the shoulder tap. Mix it up. 10 seconds. Yes, you can. Just keep moving. 5, 4, 3, 2. You're out. Back up. Giant step left. Push right. Last time. Lateral shuffle in three, two. Let's go. Shuffle, shuffle, hit. Come on, hit, hit. Yes, you can. And strengthen cardio. This is your chance right here. Push your pace, push your heart rate. 10 seconds. Let's go. Let's go. Keep moving. Use that band. Push, push, push. Three, two, one. Plank jacks. Water break is on the other side, guys. Water break is on the other side. 3, 2. Jacks or taps. Jacks or taps. 20 seconds. Keep your weight shifted forward. Option. Add that tap, tap, tap, tap. Let's go. Finish right here. That's 5, 4, 3, 2, 1. Woo. We go. How we feeling? Nice and sweaty, right? Nice and sweaty. Band's gonna come up. Band's gonna come up. All right. Think I can get it up? Grab your water. Quick. Check in. It's just two big blocks, so you're halfway, guys. Halfway in your workout. Second block. Four strength exercises. Leg, arm, leg, arm. A little bit more. Pull. Focus. We hit the shoulders, we hit the chest. Now we're going to hit. Well, we got some triceps in here too. Lots of mn folks repping. Nice work. Holy push ups and cardio. Right? Holy bananas. Any isometric hold that time under tension makes you focus on form so much harder. All right, circuit two, circuit two. I like this one. I'm going to use my one Heavy dumbbell. All right, you have three swings. I'm gonna grip the dumbbell like this. I'll show you from the side on the white wall so you can see me. All right, ready? Here we go. Hinge, swing for 1, 2, 3. Come back so your chest is parallel. Drop your legs. Pulse, squat all three. 2, 1. Glute bias, squat pulse. Right into swings. 3 and 3. Three swings, three. Glute bias so my chest stays parallel to the ground. Switch squats, right? We do that and then we do some back rows. You ready? Let's go. Let's go. She says grab your weight, grab on. Three swings, three. Squat pulses in three, two. Let's go. Hinge, drive, two, three. Come back, chest in parallel. Now drop pulse. Two, three. Stand up. Here we go. Hinge, 1, 2, 3. Chest is parallel by a squat. Pulse. 2, 3. Stand up. Drive through the heels. 1, 2, 3. Is this a new move Alert. If you are part of our live community, you get the new moves first. This is where we test them. 2, 3, stand up, drive. 1, 2. 10 seconds. We go. Drop pulse. 2, 3. Stand up, drive. 1, 2. Last squat pulse. Finish. 3, 2. Drop it. All right, Bat wing. Rose, you did a bat wing in stronger 25. Balance. I want to say you've seen this move before. That wing stays glued, right? Left arm goes 3, 4, 2. Hold on the third, then 3. So constant tension. Holding one arm up. Bend the knees. Hinge over. Pull the right arm up that way. Left arm rows in. 3, 2. Let's go. Roll for 3, 2. On the third one. Hold it. Drop the right arm, right? It goes 3, 2. Hold it here. Switch left arm. 3, 2. Holding your switch right arm. 3, 2. Hold and switch. Nice. 3, 2. Hold and Switch. Drop. 3. Nice. 2. Chest is parallel to the ground here. 1, 2. You're pulling from elbow. If you start to feel this losing the grip on the weight, you're using your back. Use your back. Oh, nice. Mid upper back. Lower back is turned on because of the back. Three, two. Last one on the left. Three, two. You're out. Put them down. 45 seconds. Just seems so much longer than the order. It feels long. It feels long. Feels long. Now you're down to the ground. You're down on the ground for the last two moves. Okay? Option. Place a weight on your hips. I'm gonna go single leg. Okay, Rachel's gonna go double leg glute bridge for three, two. Hold here. Lift the heel halfway. Three, two, one, three. Single leg glute bridge. I got my weight in me today. I'm going by the way. Three. Single leg bridge Three calf raises. Okay. Heel is tucked in nice and tight towards the booty. Pull the ribs to the hips right now keep them there. We bridge it. 3, 2, let's go. Lift. 3, 2, 1. Hold high to the toe. 2, 3. Drop the heel back to glutes. 3, 2, 1. Hold high. Calf raise. 2, 3. Back the glutes down. Lift, hover, lift. Nice holding, Cat. 3, 2, 1. Drop the heel down. 3, 2, 1. Hold here. 3, 2. Hello, lower body. Yes, it's turned on. Glutes, panties, calves, back of the leg. Hold. Three, two. Finish with three bridges. Right here. Finish down. Three, two, one. And you're out. Nice work. You're gonna stay right there on your backside. Grab some weight. You got three skull crushers. Legs are gonna be lifted at 90 degrees. Closer the knees are easier, farther, harder. Three skull crushers. And then I kick out into a hollow rock. Hold. Rachel's gonna give you one leg. I got both legs. Three skull crushers. Three second hold in three, two. Let's go. One, two, three. Hold. Check up legs option with the neck and shoulders. Three, two, one. Take it back down. Here we go. Three, two. Lift and hold. Hold for three, two, one. Bring it back in. Here we go. Three, 2, 1. Lift and hold. Hold for 3, 2, 1. 3 and 3. We're hitting arms and core, triceps and core. Triceps and core. Yes, you can get those neck and shoulders off the ground for three, two. Finish with three skull crushes and you're out. Go. Three, two, one. We're out. Nice work. How do you feel about Circuit 2? I like it so far. I have a sweaty mess today, you guys. So sweaty. Quick sip of water. Repeat it. Three swings. Three glute bias, hinge over squat pulses. Okay, three swings. Three blue bias pulses. Let's go. There. Set it up. Find your way last time through. 45 seconds on, 15 seconds off. You just have this and a cardio tabata circuit. Grab your weight. We're swinging in three, two. Let's go. Hinge, drive, drive through the heel. Stand up. Two, three, hinge squat. Three, two, one. Drive through the heels. Three, two, one, drop. Three, two, one. Drive on the three, two, one, drop. Three, two, one. Drive up. Three, two. Oh, my goodness. I'm getting a call. Oh, keep going, Rach. Keep going. Is this when we go dark on Instagram? Come back to life. Come back to life. Can you hear us on Instagram? Sorry about that. Okay, you're in it. You're in it for five. Here we go. 4, 3, 3, 2, 1. Drop it down. Nice work. Brief interruption for someone calling me. It's here. I got a little break. I really wanted it that way. Okay, hold that left arm up. You roll it on the right. In three. In two. Let's go. Row for three, two. Hold the right arm. Switch to the left. Three, two. Nice switch. Here we go. Three, two, three. Gotta watch on YouTube. You never get interruptions on YouTube. YouTube, YouTube, we love you. Nice work. Come on. Three, pull elbow to hip. Elbow to hip. Hold it there. Nice. This is Attach your weights, right? Do you have to squeeze and hold at the top? Can you hold it for three counts? Yes. You got this. Nice. Row two. Come on. What would it look like? Ten more seconds. Yes, you can. Yes, you can. Stay with us. Right here. Strong back. Come on, finish it. Nice work. Final three, two, you're out. All right, back to glute bridges. That's the net, guys. Glute bridges and triceps. Glute bridges and triceps. And then we're picking up with cardio. Set it up. Other leg or double leg? Heel close to the glute. 3, 2. Lift for 3, 2. Hold high. Calf raise. 3, 2, 1. Lower the heel back to glutes. 3, 2, drive it through the heel, then transfer the weight heel to toe. Nice. I like to place my hands right here so I don't have a weight on my ribs. Ribs to hips. 3, 2, 2, 1. It's harder than it looks, right? 3, 2. Nice work. I like the counting, too. It keeps my mind busy. Always thinking about something. 1. 10 seconds. Breathe. You get your bloats and heavies and the calf. Three, two. You get three more bridges and you're out. Finish it. Here we go. Three, two, one. Nice work, team. Awesome job. Triceps in hollow rock, hold. Triceps in hollow rock, hold. Three skull crushers. Three second hollow rock. Finish strong right here. You're on it. Three, two. Let's go, triceps. Three, two. Nice. Lift and hold. Hold for three, two, one. Awesome job. We always love your feedback. You like the 33 format. Mixing it up. You guys always come down these lab workouts with some new twists on things. Keep it fun and interesting. You're going to be our taste testers. I like to say taste test the workout and take your feedback and decide if you're going to build it into programs and whatnot. Here we go. We always love interacting with you in the comments of these workouts. So fun to see everybody from around the world showing up and sweating with us. You guys keep us motivated. Live Workout days are something we look forward to every single week. Here we go. Final hold. Hold it here for three, two. Edge it out. Nice work, guys. This is that sweat towel again today. You really use it. How we doing? Two circuits down. Strength is over. We got one big finish for you. Two moves cardio, tabata style. Two moves, tabata style. Yes. You win. Say, I'm in. I'm in. Option. Take your band. It's just not so you don't have to. Again, Dan, go six inches above the knees if you're with me. You got burpees right here. After you touch the floor right there. Burpees for 20 seconds. If you're with Rachel, squat, push out, press up. That's your modification, right? From burpees, you go wide, narrow runs. Wide, wide, narrow, narrow, wide, wide, narrow, narrow. Right there. 20 seconds. Two minutes of work here. We got two minutes of work. Finish strong, guys. 20 seconds of burpees if you're with me. It starts in three, two. Let's go. Hit the deck. Stand up. Full hip extension at the top. Full hip extension at the top. You don't have to jump. It's an option. It's 20 seconds. It's 20 seconds. Come on. You can do anything for 20 seconds. Yes, you can. 5, 4, 3, 2, and you're up. Rest for 10, rest for 10. White narrow runs, white nail runs. 3, 2. Let's go. Wide five, narrow, narrow. Wide five, narrow, narrow. Stretch that band. Come on. It's like fast fire feet. Fast fire feet. Add those arms. Add those arms. 10 seconds. Just keep moving. Whoo. Push, push, push. Five, four, three, two. You're out. Rest for 10, rest for 10. Do it again. Here we go. Burpees. Burpees. Hit three, hit two. Let's go. Come on. Big finish, guys. Right here. Big finish. Come on. Right here. You got burpees and fast feet. Burpees and fasting. 10 seconds. 10 seconds on the burpees. Stay within last 5, 4, 3, 2. Rest for 10. Hands on knees. On the bananas. Come on. 20 seconds, right now. 3, 2. Let's go. Come on. It's the final 20. This is the final 20. And you're stretching. Cool down, baby. It's on the other side. Give me 10. Nine, eight. You got this. Seven. Yes, you can. Six. Stay with it. Five, four, three, two. You're out. Go. High five, rage. High fives to you at home. Cardio, never an easy feat for this one. How we feeling? Longer blocks, right? That was hard. Longer blocks. You guys crushed it. Crushed it. How do we feel? Instagram. We feel good. Yes. Nice. I love it. How we feeling? You really like the format? It was sweaty and hard. Such a great birthday workout, everyone. Happy birthday, Allison. No better way than to spend the day with Lindsay and Rachel. You're so sweet, Alice. Way to go. Happy birthday, Alice. So excited, you guys. Love the longer blocks. Love the three counts. Another great workout. Don't forget the thumbs up. She deserves it. Thumbs up. Look at this. Look at this sweat. That's what we call sweat equity, you guys. Holy bananas. Let's stretch it out. Flip those wings. Thanks so much for joining us, you guys. Absolutely crushed today's sweat and strengthen tabata workout. So proud of you. Take your hands. Interlace them. Push your fingers towards me. Spread the back apart. Now bring it up. Side bend to the right. To the left. Back to center. Side bend to the right. Nice. Now take those hands. Interlace them behind your back. Big chest expansion. Spread the chest apart. If you feel good about your heart rate, widen the feet forward. Fold. Let the knot go to me. Nice work. Hands up to the ground. Right hand to the mat. Left hand opens knees. False fingertips. Bending into that right knee. Switch it out. Left hand to the mat. Place those fingertips bending into that left knee. Nice work. From here, step back down. Dog pedal up those heels. That feels good, right? Put them out. Shift your weight forward. Option hold. Plank drops the knees. Option. Drop the hips. Nice. Shoelaces to the ground. Just take a nice little chest expansion here. Drop the belly. Come into that tabletop position. Cat, cow. Drop the belly. Lift the chin. Reverse it. Tuck that spine up towards the ceiling. Find a nice flat back. Kick that right leg out. Right arm goes up to the ceiling. Thread the needle, shoulder and ear to mat. Stretching through those inner thighs. Stretching through the shoulders. The neck traps all that stuff. Nice work, team. Bring it back up to center. Nice work. Step that right leg between the hamstrings. Tuck that tailbone. Take. Tuck that tailbone. Big inhale. Reach up. Nice work. Switch it out right here. Left leg kicks out. Left arm to the ceiling. Grab the needle, ear and shoulder to mat. Awesome job, you guys. So proud of you. Thanks for showing up and working hard. Bring it back to center. Here we go. Step the left leg between. Tuck the tailbone towards me. Nice little hip stretch. Nice. Keep it here. Take your hands. Frame your front foot. Stand up. Shorten your stance. Pyramid pose. Stretching through this front hamstring. Nice work. Switch out. Right leg forward. Left leg stavers back your hips. Stay square to me. Stretching through that front hamstring. You can Let the neck and shoulders melt down. Bring the feet parallel to each other. Soft bend the knees. Grab opposite elbows or biceps. Bend at the knees. Roll one rib right at a time. You get to the top. Two minute shoulder rolls. Up, back and down. Up, back and down. Where you go right. High fives. You guys at home Absolutely crush today's live workout. Thanks so much for sweating with us. Thanks again to Lululemon for sponsoring this workout and bringing it to you guys for 100 free. If you want more free at home workouts, you gotta head over to nourishmentlove.com hit subscribe to our YouTube channel. Jump on our email newsletter because tomorrow we drop a brand new two week challenge. Tomorrow drops a brand new two week challenge. All right, you guys. It comes with a free healthy meal plan from our friends at the Real Food Dietitians. You are going to love this challenge. You're going to kick off October so strong. We Start next Monday, October 2nd. Make sure you get on our email list so you get this challenge. Nursemoodlove.com subscribe and it'll land right in your inbox. All right, you guys, we are so excited to sweat with you. If you are a member of our YouTube community, you will get another live workout next Tuesday. I'll be coming at you guys live from hopefully sunny Florida. Yeah, hopefully. The weather forecast doesn't look great right now, but it's going to change, right? It's going to change. Positive thinking. Thanks so much for joining us live you guys. We had so much fun sweating with you. Thank you so much. How much do you replace your resistance bands? Oh, you know, fortunately they're a very cost effective. They're pretty affordable at home. Piece of gym equipment. We can share the link if you guys want. Go ahead DM us or shoot us a message. We can send you the link to the bands that we use and love. Nice work. You always appreciate the warm up and cool downs. Yes, I love getting older. I need a good warmup. Thanks so much for joining us. You guys are so awesome. Way to go Genesis. And Jeff and Carla and Sarah and Ursula. Thanks so much you guys. Molly. Hi Molly. Thanks for joining us. So glad you like the workout. And Paige, you guys rock. Have an awesome day. We'll see you back here live if you are a member next Tuesday and we'll be certainly coming at you more again in October. Otherwise, get on the email list and do the new October challenge with us. It's going to be so stinking fun. We kick off on Monday with a brand new workout, full body. If you like this format, you are going to love Monday's new workout. We'll see you guys soon. Have a great day.