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

Good morning. Hello. Good morning, Instagram. Good morning, YouTube. We're coming at you guys alive. We have an awesome full body, 30 minute workout plan for you. I'm Lindsay Baumgarten. Nourishment. I have the amazing Rachel with us. Hi. She's going to be offering modifications of today's workout. All you're going to need are some dumbbells. Anywhere from 15 to 20 pounds is what we have. This is a full body. I'm going to try it. This is like a little crooked, but that's okay. Good morning from South Africa, Rihanna. We're so excited to have you with us. Good morning. Good morning. Amazing. Welcome. So excited you guys are here. Best format. Rachel agrees with you. Mira. Rachel definitely agrees with you. Nice. You just finished some of our workouts. Way to go, you. Awesome. Good morning, you guys. So excited to see everybody joining us. Good morning. And we have to give a shout out on YouTube. We have some new members with us. Good morning, Marianne and Petra. We are so excited to have you join our YouTube community. If you want to learn more about that, you can hit the join button on our YouTube channel and become a member. We go live more frequently to our members. They get some early access to videos, fun things of that nature. All right, you guys. But we are pumped to be here this morning with you. And we are rocking one of the new Lululemon colors. This is their deep lavender color for summer. If you're into purple. This is an awesome color. We're so pumped to be here wearing this. And this workout is brought to you, fortunately, in partnership. Excuse me. With our friends at Lululemon who we chatted a little bit about yesterday on our Instagram page. If you follow along. They dropped a new shoe. Battling some allergies. I've been planting all my flowers and grass and doing all the yard work. Summer is here. Battling some allergies, but we're pumped. Thanks to Lululemon for making this workout possible. We're ready to sweat with you guys. You can check out our shoe review of all the Lululemon shoes we're wearing. The strong feel today. They're our favorite shoes and what you're seeing us wear. And probably now you're telling us. Yeah, yeah. So that's our favorite shoe. But we are pumped to get this party started with you guys. We'll link our outfits below. And let's do this thing. It's strength and cardio Tabata, Rachel's favorite format. You have two big circuits. Ok. You're going to start the circuit with four Strength moves. You're going to go lower body, lower body, upper body, upper body. You're going to do it twice. It's 445 seconds on 15 second rest. And after you do the strength moves times two, you're gonna go into a cardio tabata. We've got two moves. 20 seconds on 10 seconds up cardio style. Rachel's gonna give you some awesome low impact options. I'm gonna attempt jumping in our first live workout since knee surgery. I'm gonna do my best, you do your best and let's have a good time. Let's go. Ready? We're pumped. I gotta get some shout outs first. We gotta get some shout outs before we jump into this workout. Good morning, everyone. We have, we have Kath joining us from the Philippines. Holy bananas. That's so amazing. Krista has like the same kids as I do in age. That's so cool. Three kids. Good morning from Texas. Bellina. Maureen. Hello, Robin. You love the matching outfits. Thank you. Robin. So happy to be here. We are too. Ellen. Good morning from Pennsylvania. Favorite colors. Vanessa. I love it. You'll have to check it out. It's the new deep lavender color. Hi. From. Oh my gosh. You guys, you're just from all over from France. Welcome, Sarah. You guys are so, so awesome. First live. We always love a first live. First live shout out to Susan. Susan, welcome. We're so pumped you're with us. Excuse the drawing in my throat. These allergies are gonna get me. Okay, here we go guys. We're gonna get started with a good warm up. You ready? Let's get this party started. Crank some jams if you need them today. Start your watch. Let's go big inhale, reach up. Exhale, baby back bend. Do it again. Inhale, reach up. Exhale, baby back bend. Drop the arms and flap the wings. Flap the wings. Flap the wings. Strengthen cardio. One of my favorite ways to knock it out too. A good mid week full body workout. Let's do it. Take it over to a hinge position. Keep flapping for 4, 3, 2, 1. Let's drop into a squat. Take it down and up. Take it down and up. Knees drive up towards those upper three toes. Drive through those heels to stand you tall. Get a little bit lower with each squat as those legs and hips start to warm and open. Nice. You're gonna go to a two pulse squat in three, two. Hold at the bottom. Go pulse two to the top. Take it down two to the top. Tiny pulse at the bottom then drive. We're warming you Up. And preparing you for the moves we're gonna do in today's workout. Yes. Nice work. Take it down two and drive. Two more. Down two. Last one. Last one. Down two. Nice. Right foot forward. Left foot back two. Pulse, lunge. Take it down two and drive. Down two. We could go for a knee drive. Lunge two and drive. There it is. Lunge two and drive. Nice work. Pulse two and drive. Nice work. Down two. One more. Right here. Down two. Drive it up. Switch it out. Right foot forward or right foot back? Left foot forward. Pulse two to the top. Let's go. Down two to the top. Nice work. Down two. Up low. Low and drive. Driving through that front heel. Nice. Down two. Two more. Two more. Down two. Last one. Last one. Down two. Nice work. Take it to the back of your space. Plank, walk out. Hinge forward, hands. Hit the mat, walk out. Find that high plank. Hold here. Right foot steps outside. Right hand, step back. Left foot outside. Left hand, step back. Walk that plank back in. All the way up. Take it down. Do it again. Hit the mat. Walk it up. Two big wide steps. Right foot now. Left foot, step back. Walk it in. Two more. Just like that. Let's go. Two more. Take it down. Walk it up. Big step on the right. Nice. Big step on the left. Nice. Walk it back in. Last one. This time you're gonna hold your plank. Hold your plank. Hold it here, hold it here. Big step on the right. Easy twist. Open it up. That should feel so good. Yes. Drop the elbow, calf, shin, ankle, whatever you got today. Open it back up. Set it down. Switch it up. Left foot outside. Left hand. Easy twist. Nice drop. Top racing. You're a spider. I just saved your life. You just saved your life. Back up. Spider just coming at you. Where did that come from? Hold it here. Back rows, row and row. You got it. 8. 7, 6. You got it. 5, 4, 3. 2. 1, 2. Push ups. 2, push ups. Down, hook down. Mountain climb. Pull those knees towards that chest. Faster. Slow. It's up to you for eight. Seven, six. You got it. Five. Four. Three, two, one. Drop to all fours. Little cat. Cow action. Drop the belly. Reverse it. Tuck the chin towards the chest. Nice. Let's just go for a little kick out. Right foot kicks down. Right arm up. Left arm thread or right arm thread? The needle. Nice. Little hip opener. That feels good. Rachel said her hips are tight, so we're doing this for you, Rach. Switch it out. Other side. Big inhale up. Exhale, friend. My hips are a little tight, too. Yeah, we're not the only ones Right. Especially if you're following our Strength and Running fan this week. Little tight hip flexors. Nice. Take it back up. Step back. Find that high plank. Slow burpee. Step and step. The right foot, the left foot. Stand tall. Take it down. Step back. Switch that lead foot. Go left. Right hook up, down. Nice work. Two more. Go right, left, last one. Then you're standing tall and jacking it up. Stand tall. Jack it up. Right here. Let's go. Jacket. Jacket. Jacket. 8, 7, 6. Holding nice and wide. In 4, 3, 2, 1. Hold it wide. Let's hit side to side, dropping. Stretching through those inner thighs. Nice work. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Nice wide leg forward. Fold. That feels good. Yes. Step it in. Step it in, step it in. Let's go. Get low. Jacket, jacket. Jack those feet. Jacks are chest for eight, seven, six. You got it. High knees in four, three, two. High knees. Let's go. Get them up, get them up, get them up, get them up. Come on. Eight, seven, six. You got it. Five, four, three, two, one. You are. She's warm. Are you warm at home? How we doing? Are we warm? Good morning from Vegas. Welcome. Can't wait to work out with you. We're so excited you're here. Good morning, Rebecca. Hi. From Minneapolis. We love. Hello, fellow Minneapolis friends. Good to see you. Good morning. Good morning. Heart rate's already high. All right, grab some water, guys. We're gonna jump into circuit one. Lower body strength, lower body strength. Upper body, upper body. You do it twice. 45 seconds on. We're gonna start on the lower body. 15 seconds off. Okay, let's start dumbbell in. Let's go, dumbbell. Right hand. It's a two pulse, squat and a snatch. Two pulse, squat and a snatch. So it looks like this. Pulse two to the top. Rachel's gonna give you a clean to the shoulder. I'm gonna go snatch. Pulse two, zip it up. One big zipper, right? One big zipper. You zip it up. Gonna go right from that into a two pulse, lunge. We go legs, legs, arms, arms. I'm gonna go 1 heavy weight, 2 pulse, squat and snatch. Ready? Ready? Go. Let's go. You're there in three, two. Let's go, let's go. Pulse two, snatch it up, rack it. Pulse two, big zipper up the front side of the body. Down two, side, snatch it up. Down, down two, big zipper up. Come on. Nice work. Pull that dumbbell straight overhead. Get low for two, drive through those heels. Heels can pop off the mat if you want to as you get that weight up overhead and drive those hips forward. Down. 2. Picking thumb to armpit. Nice big snatch. One big, fluid movement. If you don't feel comfortable with that, go for the clean with Rachel. Boom. Nice work, team. 10 seconds, guys. 10 seconds. You're only gonna do each side one, so I know. Five, four, three, two, and one. Awesome work. All right, two, pulse lunge. We're keep the weight right here. Two, pulse lunge. Left foot forward, right foot goes. Pulse. Two, clean it up. Front, squat. Just like that. Two, pulse lunge. Left foot stays stationary. Right leg moves in three, two. Let's go, let's go. Pulse. Two, clean it up. Drop and squat. Lunge. Two, clean it up. Drop and squat. Okay, so thinking about stepping back on train tracks. And feet come parallel. Pulse. Two, clean it up. Drop and squat. Nice. I think this is a new move for us. This is a brand new. I just. I like it. We always love trying our new move with you guys. First live workout. That's where I get the fun stuff. If you like these live workouts, you'd love to be part of team nml. Nice work. Feeling those legs. Yes. Pause. Two. Come on. Ten seconds here, team. Ten seconds down. Two, driving clean and drop for five, four, three, two. You're out. Oh, you ready to go up your body? I'm gonna try and stick with the twenties for the first one. That goes three pound back row. Hinge it over palms face in two, three, and hold. That's where we go in three, two. Let's go, let's go. Row, two, three, and hold. Row, two, three, and hold. We got dumbbells in constant motion. One, two, squeeze. One, two, squeeze. Nice. Core is tight. Dumbbells are nice and close to the body, not dipping into that low back. You can always switch to a single arm row if that feels better for you. These weights are getting heavy. 1, 2, 3, and hold. 1, 2, 3, and hold. 10 seconds, team. Yes. You can pull that elbow toward the hip for 3, 2, 1, and hold. A little bit lighter. I'm gonna go. Okay. Three hammer curls now. One single arm shoulder press. It looks like this curl. Two, three, Pusher. Two. Yes. You're gonna alternate that shoulder press in three, two. Let's go, let's go. One, two. On the right, push, push. Back to curls. One, two. On the left, push, push. One, two, three. Nice. Getting that rhythm. It's a three count and then a hole just like the back row. Now you're doing it for biceps and shoulders. Push, push. We got lots of new moves today, right? I Love it. Makes it fun, right? Right. We love showing up live for you guys. So much fun. Push, push. Come on. One, two, three. You got five seconds here. Finish. Three, two, you're out. Water up. Water up. That's round one. You're gonna do those same four moves again. Yes. Same four moves again. Yes. Grab your weight back to the top. I'm going to one heavy, one heavy this time. Dumbbells in my left hand. Two pulse, squat and snap snatch on the left. Yes. We go there in two. Let's go, let's go. Pulse two, snatch on the left. Nice. Rachel's got that clean for you. Choose whatever works for you today. Pulse, two, three, snatch it up. Racket drop two, drive, rack. Drop, two, drive, rack. I want that full lockout at the top. Full elbow extension. You got elbows, hips and knees fully extended at the top. Yes. Three point extension. Come on. One, two, drive. Nice. When you're doing snatches, you were making a zipper noise and it's cracking me up. It was helpful, though. I saw that in the contest. Someone said that. Nice. One more time, one more snack. We'll go this time. Double stay to the left. Right foot is stationary. Last one, Two, pulse, lunge. Clean and drop into that uneven squat. Here we go. Two pulse lunge in three, two. Let's go, let's go. Pulse two, drive up and drop. Pulse two, drive up and drop. Nice work. These moves are big, complex moves. They're keeping my perfect pack. We haven't even hit. We're not good at the cardio yet. Cardio tabata. I don't know about you, but my heart rate is high. And we're going 45 seconds, which are usually your 40s or 30s. That extra five seconds, a little extra for you today. A little extra for you today. Nice work. Pulse two, drive, drop. Nice. Come on. Ten seconds, team, let's go. You got it Right here. Here. Big finish. Final five, four, three, two, one. All right, Rose, try and go. Head into that back three, count one, two, three and hold. Do that nice little hold time under tension. Ah. You ready? We go with three. Grab your weights. Two, one. Here we go. Row, two, three and hold. Row two, three and hold. If you can't get that second hold at the top, your weights are too heavy. You need to be able to control it at the top. 1, 2, 3 and hold. You got a two by four from head to tailbone. Nice flat back and hold. 1, 2, 3 and Hold. Yes, you can. Stay with it. Come on. Nice. Just keep those dumbbells moving. Come on. Yes. 10 more seconds. 1, 2, 3 and hold. 1, 2, 3 and hold for 5. 4, 3, 2, 1. Woo. Totally bananas. These upper body moves keeping those weights moving. 3. Count hammer, curl, 2. Single arm shoulder presses. We'll start curling on the right arm. Grab your weight in 3, 2. Let's go, let's go. Curl, 2, 2. On the right, push, push back, dead curl, 2, 2. On the left, push, push. Nice work. 1, 2, 3, push. Push. Nice work. 1, 2', 3, push. Keep breathing, guys. Exhales help push that weight overhead. Yes. Come on. Water break comes after this. Then we drop the weights. We go all body weight for cardio Tabata. 10 seconds, team. 10 seconds. Yes you can. Come on. Right here. Finish. 5, 4, 3. Give me two pushes and you're out. Weights are down, water's up. How we feeling? I know I'm feeling it. Megan says 1, 2, 3. Holy bananas. I hear that, Megan. Woo. That first circuit, sweat is flying, heart rate's high and we haven't even hit cardio yet. All right, now we go Cardio tagata. Two body weight moves. Yes. You're going to do them only for 20 seconds on, but you only get a 10 second break. Two times two. Yes. What is that? Two minutes of work. Two minutes of work. Okay, move one. I'm going to show you both moves. Squat, jack and jump. Rachel's going to show you. Modification, modification, modification. It looks like this. Jacket. Jump it. Jack it. Jump it. I'm gonna go nice and slow at my pace. You want yours? Tap it and squat it. You know right from that. Hit the deck. Mountain climbers, driving your knees towards your chest. Rachel's got an awesome standing option for you. Option. Find an incline. Put your hands on a chair, a table. Okay. Jacket, jump it. 20 seconds, say yes, I can. Woohoo. Jacket, jump it. We go there in three, two. Let's go, let's go. Jack it. Jump it. Jack it. Jump it. I'll never take jumping for granted again in my life. I swear. Taking me over six months to get to jump again. It feels good. It's still slow and steady. Come on. Yes you can. You're hitting the deck. Mountain climbers in 3, 2. Rest 10. Hit the deck. Rest 10. Hit the jack. We climb that mountain. Rachel's got high knees. Yes. You're there in three, two. Let's go. 20 seconds. Climb that mountain. Yes. Come on, come on. Drive those knees towards your chest. Mountain climbers might be my least favorite cardio exercise. They are tough. So hard. Let's go team. What would it look like if I did. 5, 4, 3, 2. You're out. Back up jacket. Jump in, Jack and jump in. Yes. You're back on in three. You got the sweat towels, Rachel? Two, one. Where are those sweat towels when you need them? Come on. Jack and jump it. Tap it. Squat with the cat. Raise. Pick your level of intensity and get to work, guys. Get to work. Right here. Let's go. Come on. It's only 20 seconds and you got 5. 4, 3, 2, 1. Rest. 10. Hit the deck. Climb your mountain, then you get a water break. Climb your mountain, then you get a water break. Yes. Three, two. Climb it. Let's go. Drive those knees towards your chest. Let's go, team. Come on. Come on. Yes, you can. Halfway. 10 seconds. Bring it home, bring it home. 5, 4, 3, 2. Bananas. Cardio. Get every time. Grab your water. One big circuit down. One more big circuit. Just like that to go. It's quick and dirty, guys. Quick and dirty. How are we feeling? We feeling good? Can't wait to do this tomorrow morning. Danielle. Yes. You love this format. It's a good one. Flexing. I feel that, Pauline. Yesterday's Instagram suitcase technique helped me with those rows. Yay. You can always follow along with us, you guys. Our goal is always to give you valuable feedback and content with that simple suitcase, which he's talking about. Deadlifting here versus holding the weights here. Just put a little bit less pressure on your back, right? Bring the weights closer to the muscles that are working. Hammies and glutes. Who's ready for circuit two? Let's go, let's go, let's go. Rachel's a lifesaver for modification. Yay. I'm happy. We're fine. Rachel's here. Rachel, you have to say hi, Lily. Hi, Lily. Lily's our five year old somewhere at home, probably holding three pound weights, crushing this workout. Okay, Legs, legs, arms, arms. Circuit 2, 45 on 15. Up, staggered, deadlift and squat. Stagger, deadlift and a staggered squat. I should clarify. Let's start since we start on the right. Left foot forward, right toe popped. You're gonna keep it this stance the whole time. This B stance. I go stagger, deadlift, drop the legs low into a squat. So I'm gonna hinge and then I'm gonna squat. Yes. I like holding the weight this way, horizontally, palm facing. And it just feels better for me to do what works for you. Okay. You can always grab two weights if you're feeling. Feeling strong. Today I'm grabbing 20. I like this. I'm going to do it. Let's go. Go, Rachel. Go, Rachel. We are the biggest advocate of women picking up heavier weights over. Here we go. In three, two. Let's go. It's a hinge, hinge, hinge. Stand up, drop the hips. Hips go back, hinge, hinge, and then they drop right. Deadlift. You guys know we're hitting hammies and glutes. Nice. We drop the quad and the glutes, hammer, quad, and loop. So think about it like this. Back side of my body. Front side of my body. Back side of my body. Front side of my body. There we go. That's what we're working. Yes. Nice work. Everyone else down says, how do I get those, like, toned arms, muscle definition. I want progressive overload. Friends, if you're using the same weights you've been using for over a year, it's time to get new weights. It's time to up Annie. 5, 4, 3, 2, and 1. Here we go. Staggered squats. What you just did into a lateral lunge. Doing a staggered squat. Like this Sacred squat. Clean it up, step side. That's where we go in three and two, and one. Staggered squat. Clean it up. Lateral lunge. My favorite messages I get from you guys is someone saying, I've done your workouts. First program I've consistently stuck with, and I'm seeing results. I feel better. I see muscle definition. I'm lifting heavier weights than I ever have in my life. I'm like, yes. I feel the strongest I've ever felt. That's the best thing you could ever say to me. I feel the strongest I've ever felt. Even after babies. Let's go, guys. Right here. Come on. I swear, I come back with each baby a little bit stronger, and it's tougher in the workouts. I think that's very true. 10 seconds. 10 seconds. You only do each side once. Make it count. 5, 4, 3, 2, and 1. All right, we go to the ground. We go to the ground. I'm gonna take this big weight with me. Where do we have weight? We have the weight in our right hand. Keep it. Right hand goes on your weight. Left hand is on the ground. This is totally optional. Just have an olive on my vest. Push up. Shoulder tap. Okay, one push up. One shoulder tap. Man, you need a clean extra allergies. Suck it back again. Oh, that's not. Here we go. Push up. Shoulder tap. 45 seconds. In three, two. Let's go. One push up. One shoulder tap. One push up. Slow and control. Guys, you don't have to crank these out. I'd rather See you trying to do a couple push ups from your toes, then crank them up from your knees. Come on. Challenge yourself today. Yes, you can. You're on your backside for chest and triceps after this. Yes. Come on, team. Halfway. It's getting dirty. It's getting hard. You are strong. You are tough. Yes, you can. Yes, you can. 10 more seconds in the push up. 10 more seconds in the push up. Fire. Hang. Hang with it for five, four, three, two. On your mat. One narrow press. Two skull crushers. One narrow press. Floor press, palm, squeeze in. Push up. Two skull crushers. Bend, Extend. One. Press. Two crushers. Three, two. Let's go. Down, up, Bend, extend, bend, extend. Down, up. Nice. So we're hitting our push muscles right here. Shoulders, chest, triceps, back of the arm. I think that's very appropriate because most of our strength and tabata workouts are for strength or push and pull workout. You're right, they are. That's the format we tend to do for those going a little bit more full body this time. These strength moves up. I don't know, are they just harder because my heart rate's high. Cardio what it is. Last one is three, two, you're out. Excuse me. Grab some water. Okay, you're gonna repeat those four moves. Other side. This is what happens with, like, the emom. Everyone's like, I love the emom. Even though he sounded horrible. I'm like, I know, right? It's wrong. Everyone's doing their best, right? Do my best, right? Just trying to show up for you guys. We're all just showing up together, right? Okay, here we go. Staggered deadlift. Sacred squat. Left, right foot forward, left toe popped. One hinge, one squat. That's where we start. In three, two, left. Go. Hinge, hinge, hinge, hinge. Stand tall, drop down into that squat. One stagger deadlift. So the staggered stance is meant to put 80% of the work into that front foot. That's your right foot, right? Now 80% into the right. 20% of work is in that back toe. Nice. Crush that arms and that armpit as you hinge. Keep that weight tight to the body, then drop it. Remember, back side of the body. Front side of the body. Back side of the body. Front side. Here we go. Come on, lower body. Let's make it work. 10 more seconds, guys. 10 more seconds. Yes, you can. Stay with it. Big combo move in 5, 4, 3, 2. Rest. Rest for 15. Staggered squat. Big old step to your left. One second squat. Clean it up. Lateral, lateral lunge. That's where we go? Three, two, let's go. Drop the squat. Clean it. Lateral. Nice down. Up. Inside. Nice down. Drive side. Nice work, team. You're crushing it, guys. Legs, legs, arms, arms. Workout cores turned on the entire time. We always like to hear. Let us know in the comments. What's your favorite move from today's workout? Favorite circuit, if you like the format. 10 more seconds here. Down to the mat for push ups in 5, 4, 3, 2. 1. More squat. Woo. All right, this time you put that dumbbell on the ground. You can place the palm of your left hand on the weight. Can always put both hands on the ground. If this doesn't feel good for you, hold it in. It's heart rate. Come on. Here we go. Push up. Shoulder tap. In three, two, let's go. Push up. Tap. Nice work. Push up, tap. Hands are so sweaty. This is one of those workouts that I always say, oh, man, it didn't look so hard when I drove it. Now that I'm hit it, it feels pretty tough. Well, because every move is actually like three moves. It feels right. We're hitting a lot. Big compound movements right here, team. These are big compound movements. Let's go, guys. 10 seconds. Finding that fire. You got it. 5, 4, 3, 2, 1. Hold the bananas. Kicking my butt today. We need sweat towels, right? Summer in Minnesota. Bring back these sweat towels. It's getting human in here. All right, one floor, press two skull crushers. One floor, press two skull crushers dot three, two, let's go. One up, two down. I hesitate to even say this on live camera, Rachel. We are exploring the possibility because you guys keep asking for merch. You want T shirts, whatever else, we'd love to hear from you. If you're interested in merch, let us know what you want. We're exploring. I'm not promising anything. We are exploring. But I was thinking, man, I could use a sweat towel right now. A sweat towel. Let's go, team. Hang in it. Ten more seconds. Down, up. Bend, extend. Bend, extend. Final three, two. Give me one more slow crusher. There it is. There it is. Dumbbells, go opposite side, guys. Dumbbells, opposite side. Cardio. Dilatavy cardio to body. Ready? Two moves. 20 seconds on 10 seconds off. Just your body weight. Do it twice. All about the lunges. Lateral lunge. Hit the deck. We'll go right first. Okay, you're gonna do lateral lunge. High knees. Rachel's got a mod for you. Hit right, hit the deck, hit right, hit the deck. One lateral lunge, one burpee. We'll do the second time, the second side and second time through, and then a good old brother lunge. I've been waiting to bring these back those knees to surgery. Drop, pop, drop, pop, drop, tap, drop tap. I've never been so grateful to do a lot of jump in my life. Okay, guys, one lateral lunge, one burpee. It's 20 seconds. It's your final cardio tabata. Say, yes, I can go. We got with three, two. Let's go. Hit right. Hit the deck. Hit right. Get the deck. Repeat your tempo. Come on. One level lunge, one burpee. You want to add a pusher button to that burpee. You go for it. Come on. Let's go, team. Come on, come on. Five, four, three, two. Lunge drops. Rest 10. Rest 10. Lunch drops dropping on that right leg first. In three, two. Let's go, let's go. Drop together. Rachel's got alternating knee slams. I'm gonna take you slow and steady. You go. Your pace, your tempo. Come on. 10 seconds. Yes, you can. You got this, team. 5, 4, 3, 2. You're out. Nice work. Let's do it. Hit left, burpee. Hit left, burpee. That's where we go in three, two. Let's go. Hit left. Hit the deck. Get left. Hit the deck. Come on, get left. Nice work, guys. Stay with it. It's only 20 seconds. You got it. Five, four, three, two. You're out. Last set. Lunge drops. Lunge drops. Drop left first. Drop left first. Hit. 3, 2. Let's go. Left together. Right. Finish it. Finish it right here. Holy stinking bananas. Come on. 10, 9, 8, 7, 6. You got it. 5, 4, 3, 2, 1. There it is. High fives. What would you say for a bonus round? What would you say? Yeah, let's do it. Bonus round. It's quick and dirty. 1 minute and 30 seconds per side. 3 minutes left. 3 minutes left. Say, yes, I can. Right. Take a weight set in body. Right foot forward, left foot back. You're just gonna hold the lunge for 30 seconds. Then you're gonna go kneeling hinge swing, shoulder press. We've done it before. You love it. And then you're gonna give me 30 seconds of standing toe taps on your weight. Switch sides. 30, 30, 30. No breaks. Hold your lunge for 30 seconds. In three, two. Let's go. Get a little. Hold your lunge. Okay? Shoulders are stacked up for hips. Knee is hovering off that back mat. I'm on nice, stable train tracks. This knee is tracking nice and strong, not kicking in. Tracking nice and Strong. My PT puts a band round and it holds it, and I gotta control it. It's crazy. Hold it here. 15 seconds, you're gonna go right for this. Drop that back into the mat. Hinge, swing, shoulder press on the left arm. That's where we go, guys. In five, four, drop to the mat. In three, two, drop to the mat. Find that weight. Let's go. Hinge, swing, push. Nice. Hinge, swing, push. 30 seconds here. Nice work. Get spicy. Come on. 10 seconds, you set that weight down on the ground. Toe taps on the way. 5, 4, 3, 2, 1. Set it down. Here we go. Get those toes on it. Tap at 30 seconds. Tap your weight. Come on. 30 seconds. You can do high knees, you do low impact taps, lateral shuffles. I don't care what you do, just move or repeat three moves. Again. Other side. Other side. 10 seconds. Isometric lunge hold. Isometric lunge hold. Left foot forward, right foot back. In five, four, three, two, one. Set it up. Lunge it. Hold it. Drop and hold. Right here. Back knee hovers off the ground. Knees nice and strong. Nice work, Megan. You want to throw me? Like my kitchen towel. This is my dainty knee. I can't set it on the ground. Perfect. Here we go. Thank you. You're gonna drop that back knee. Yes. Look at this camera. Magic. Best team ever. Nml. Best team ever. All right. Do you need one, Rach? I'm okay. I got 18 knees. Okay. Drop this back into the mat. In five, four, three, two. Hit the mat. Grab the weight with the right hand. Hinge, swing, push. Down. Hinge, swing. 30 seconds here. Hinge, push. Nice. This is 30 seconds. Toe tap. 30 seconds and you're out. Say, yes. I can. Come on. Nice work, team. Yes. Finish. 5, 4, 3, 2. Set the weight down. Get up and tap it. This is it, guys. Tap it. Run it out. Last 30 seconds and you're stretching. Finish strong. You guys are so stinking awesome. Thanks for showing up today. Working hard. Life workout style. We love it. These are so fun. Always. 10 seconds, team. 10 seconds, team. Let's go. Finish. 5, 4, 3, 2. You're out. Here we go. High fives range. Here we go. Big high fives to you at home. Smashed it. Way to go, Paula. She says yes to merge. Ellen says bonus round. That one was for you. That one was for you. Nice. Haley says she wants the merch. Yes. To merge. We got a lot of people want the merch. Well, you just hang tight. We're doing the R D. Okay, guys. I love that you guys love a bonus Round. You're all like, bonus round. Like, okay, I was debating. I was like, do we do the bonus round? Yes, we do the bonus round. We always do. We do it. Let's cool it down right where we started. Big inhale, reach up. Exhale, baby back. Then take it down and flap. If you like life workouts, you're in luck. We're coming at you live again next Tuesday, 5:30, the day after Labor Day. I'm ready. Live again. Again. Multiple standing quad stretch. Balancing here on my left leg. Right knee comes up. Nice. Tucking that tailbone underneath right there. Nice stretch. You guys are coming at you live again. We're gonna go body weight, minivan style. If you have a mini band, you can add it. Then more requests. Switch it out for bodyweight workouts for summer. So that's what we're bringing here, bodyweight and bands. It's a fun one. I actually taught it live last Saturday. We're gonna do it live for you guys because it was so fun. I can't wait. So live workout coming next week. You can always stay up to date. Let's go for a pyramid pose. Right foot forward, left hip hop. Since we did a lot of dead, let's just hinge, hinge, hinge, hinge. Try to keep both heel plants on the mat. Keep your hips square to me. You're stretching through that front hamstring. Yes. Stretching through that front hamstring. It feels good. Nice work. Awesome job. Bring both feet up to me. Switch it out. Left foot forward, right foot goes back. Right heel on the mat. Left heel on the mat. Hips towards me. Nice. Right there. Nice stretch to that front leg. You got it. Awesome. Bring both feet up to me. Grab lots of those and biceps. Right down pose. Let it all heavy, heavy. Bend the knees. Roll that one bur at the top. At the top. Give me two big shoulder rolls. Up, back and down. Up, back and down. I could use a tricep stretch. Reach from the middle of the back with the right hand. Okay, hold it here. You want to get a little side body stretch. Open up those lats. Back to center. Switch it out. Left hand reaches from the middle of the back. Little side body stretch. Nice. Back to center. Awesome work, Rach. Awesome job. High fives to you at home. We'd love to see you back here next Tuesday. We have a fun announcement. We'll be starting a new four week challenge for June. That's the month that's coming up, you guys. We have so much fun stuff coming. If you're not already subscribed to our YouTube channel. Hit subscribe to our YouTube channel. We have so much stuff coming. A new four week challenge for June and let me tell you, July is just pure fire. Our new program drops and we cannot wait to share it all with you. Stay tuned. Make sure you follow along with us on YouTube, YouTube Shorts and YouTube. Hit subscribe so we can give you guys some sneak peeks and behind the scenes. Follow along on Instagram, get on our email list and if you are interested in more live workouts, more behind the scenes Q&As with Rach and I make sure you become a member of Team NML. You can do that by hitting join on our YouTube channel. You hit the join button for 5.99amonth, you can join our community. You can chat with us every day in our community tab as well as get more access to live workouts, early access to videos, fun giveaways like the gear we wear and all that good stuff. So we'd love to see you in our community. Thanks for showing up and working hard today, team. We love you. We're so glad you're here and we can't wait to sweat with you again next week. All right, we'll be back next week. Have an awesome safe and happy Memorial Day weekend. Enjoy the long weekend, you guys. We'll see you next week. Instagram. Awesome work, team. Awesome work. Oh, what just happened? That's weird. Gotta make sure we save that down. It's already like posted on Instagram. Okay. Nice work. First workout online. Welcome, Giselle. We're so glad you could join us from Toronto. Thanks for being here. We hope you come back. Yeah, we hope you come back for more. Giselle, thanks for being here. Hi, Taryn. So good to see you. Nice work. And Paula, Yes. To merge. You want a cozy crewneck sweatshirt. All right. And towels and crew socks. Crew socks. Yes. Best idea ever. Thank you. We're definitely gonna hit that up. Okay. We're researching it. Nice work. Thank you, ladies. Thanks for showing up. Jennifer. Thank you. Thank you, guys. You guys are so awesome. Thanks for doing the live. We're always happy to be here. So much fun. Thanks for showing up and giving us a good sweat today. We're gonna shower up and get some work done. You guys have an awesome rest of your day and we look forward to seeing you guys back here live next week. Have an awesome long Memorial Day weekend. Nice work, team. Nice work. Nice work. All right, see you next week.