Live 30-Minute Upper Body Push Workout (Slow Burn)

Welcome. We are so excited to be coming at you live today. I hope everybody had an awesome weekend. Maybe you had a long weekend. We are jumping in today. The workout is all about the upper body. So we're doing an upper body workout today. It's 30 minutes. It is the upper body push workout which means we are focusing on your chest, your shoulders and your triceps. Your upper body push muscles. I know our push workouts are some of your guys favorites and today you get a fun new format. This is my favorite part about live workouts is that we get to test new formats with you guys. In today's format, we are calling because we brought in some moves that were a little bit slower in previous workouts and you like them. So we're calling today the slow burn, which means it's going to be extra spicy. Okay. So it looks like this. And actually introduce yourself. I'm Lindsey of Neurotree Bluff. We have the amazing Rachel with us. Hi. Okay. We're going to be rocking this workout. All we have is dumbbells. Anywhere from 10 to 20 pounds with us today. You get to pick your poison, whatever weights you have. Of course, we always encourage you guys to lift heavy. Right? Strength training. I know some of you are so stinking strong. I just love seeing people pop on. Good morning, you guys. We're so excited to have you with us. Sarah and Kristen and Barb. Nice, nice, nice, nice. And Kelly, Woohoo from Sarasota. Carrie, you guys are all here. So fun to have you guys sweat with us. I know Casey's going to be doing this workout over lunch. We're going to hold you accountable. Casey and you guys. What's really fun about engaging with you guys on these workouts is like we love hearing from you. But actually one of the moves in today's workout, what kind of a move, we're going to repeat and it'll stack up. I'll just tell you. You're going to do 50 push ups today. Yes. Everybody who's got push up goals go like this. Rachel does. Rachel's going to be giving them all from our toes. We already talked about it. But this idea of throwing in the 10 extra push ups between sets actually came from one of you guys who super chatted us during our last live workout. So we do have super chats turned on. If you're on YouTube, it's the little dollar icon in the chat feed. Bottom left corner of the chat feed that's on the right side of your screen. Okay. If you want to drop a suggestion you can do it right there. It'll come to the top of our feed. We. And maybe we'll include your suggestion in our next live workout. Maybe you want to do 10 squats between each one. Maybe. I don't know. What is it? Maybe you want burpees. I don't know. You just drop us your. You just drop us your suggestions. We'll maybe work it in. Okay, so that's what's really fun about these lives, too. We get to engage with you guys and we get to add in some fun moves and feedback from you. Okay, so you can always drop us. Yes. Love pushups. Hey, Carrie, this is for you. Then you're going to crush it. Okay, let's jump in. We are going to get ourselves warmed up. The first workout looks like this. Oh, we got our first one. Someone's giving us a suggestion. We're going. Oh, Brianna, let us know what you want us to do. Brianna, let us know what you want us to do for the next live workout. I love it, you guys. Okay, three circuits. Okay. You have three moves in the first circuit, two in the second, one in the third. Okay. It is 30 seconds of slow burn. So eccentric. So down on a three count, and then you go into single out repping it. So just singling out the rest. I will explain this all as we go, but you're basically doing a minute straight of work. You will rest for 20 seconds, go to the next move, and then we'll do each circuit twice. We have a cardio and core burnout between each circuit. It's gonna be a lot of fun. Let's get the party started. Let's go. Let's go. Let's warm up. Okay, we're here to warm up. Ready? Feet are stacked underneath my hips. Take your arms. Reach your fingertips towards me. Reach. Shrug the shoulders up to the ears. Roll back, reach, shrug and roll. Reach, shrug, and roll. Nice work. Reach, shrug, and roll. Two more. Reach, shrug, and roll. Last one. Reach, shrug, and roll. Go ahead, just flap all those wings. Flap them, flap them. Like we said, today is all about the chest. Shoulders, triceps, your upper body. Push muscles. Get ready to feel the fire, guys. Let's just take a chest expansion because it feels good. Analyze the fingers. Here we go. Big chest expansion. Spread those chest muscles apart. Nice. Bring those arms. Reach them up overhead, baby. Back bend. Reach them again and pedal it back. Big shoulder sweeps. Alternating sleeves to the back. Nice. Getting that synovial fluid around those shoulder joints. There we go. There we go. Core is tight. Soften the knees. For 4, 3, 2. Switch directions. Pedal it forward. Forward, forward. There we go. Swim it out. Nice work, nice work. For 4, 3, 2 and 1. Take it to the back of your space. Plank walkouts. Hinge, walk out, Find that high plank. Hold here. Tap the shoulder. Tap the shoulder. Walk it back in, Reach up tall. Here we go. Do it again. Hinge, walk out, find that high plank. Tap the shoulder, tap the shoulder. Walk it back in. Here we go. Big reach. Nice work. Warming up the shoulders. The core. Tap and tap. Walk it back in. One more. This time you hold your plank. Hold your plank. Hold it here. Hold those shoulder. Tap, tap, tap, tap. Opposite hand, opposite shoulder. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Ready for your first push ups of the day? Two push ups. Down, hook. Down, up. Right foot outside the right hand. Easy twist. Take your hand, sweep to the hip. Tap the floor. Sweep to the hip, tap the floor. Rubbing up the shoulder. Opening the chest while we open the hips. Nice. Go. Three, two. Last one. Switch it up. Step left foot outside left hand. Easy twist. Reach the hand to the hip, to the floor, to the hip, to the floor. Back. Nice. Nice little backstroke. You got it. Awesome job. Right here for three, two and one. Find that high plank again. Two more push ups. Down, up, down, up. Push up and back down. Dog pedal up those heels. Press the chest towards the thighs. Nice. Right here. Nice little stretch. Drop down. Quadruped position on all fours. Right hand behind the head. Right here. Tap and open. Elbow down. Reach open. Nice. Every time you open, can you get a little bit more range of motion? A little bit more rotation through the spine right there. Two more down, open, down, open. Nice work. Switch it out. Other side. Left hand behind the head. Tap and open. Keep those ribs pulled down. Don't let the ribs flare as we open. Rotating through that spine. Nice. Three more, go. Three. Awesome job. Two and one. Nice work. Plant the hands. Tuck the toes up and back down. Dog, reach out to the hand opposite calf and then shift forward, high plank. Opposite hand opposite calf. Shift forward high plank. One more each way. Opposite hand, opposite calf. Shift forward, high plank. Opposite hand up to calf. Shift forward. Hold that plank for three. Two. One. Walk those hands back to meet those toes. Stand all the way up. Here we go. Big shoulder swings. Flap it out. Let's go for a little pivot twist. Little pivot, twist. Get the cracks out. Twist, pivot, twist. Four, three, two, one. You ready to do this thing right? Ready. We are pumped up, you guys. This is gonna be so stinkin fun. Good morning, Catherine. Melissa, we're so excited to have you here. Michelle, awesome work, you guys. It is going to be a fun workout. Okay, circuit one has three moves. Chest, shoulders, triceps, chest for a minute, shoulders for a minute, triceps for a minute. You get a 20 second break between. We go slow for 30 seconds, single out the reps for 30 seconds. Starting with push ups. We're going to get them knocked out of the way right away, you guys. Oh, man, I'm a little nervous. You keep doing this. Hey, but who would you rather start your workout with? Pushups or end it? Or maybe both. Maybe both. Okay, Rachel's giving me no answer. Quiet over here. Today she's being quiet. She's like, I don't want to upset with people. If I agree with her, people are gonna not like me anymore. Okay, here we go. Find your high plank. You are gonna go down two, three, hold at the bottom for three. Okay, so you're gonna hold at the bottom for three. I encourage you to try this from your toes. If you need to drop to your knees to push up to the top, you do that, it's down on a three count. Hold at the bottom for three, push up on one right back into it for 30 seconds. And then we single out the reps. Push ups. You ready, Rachy, let's go. It's going to be slightly. It's one minute your option. Take it up to an incline. Okay. Put your hands on a chair bench. Higher the incline, easier to move. We go in 3, 2, 1. Take your push up. Down, 2, 3. Hold at the bottom for 3, 2, 1. To the top. Go down 2, 3. Hold at the Bottom for 3, 2, 1. To the top, go down 2, 3. Hold at THE bottom for 3, 2, 1. 10 seconds here. Go down, 2, 3. Hold at THE Bottom for 3, 2, 1. Now you single out your push ups. Go down and up. Go down and up. 30 seconds, guys. 30 seconds right here. Come on. Yes, you can. Come on. 20 seconds left. Your pace, your tempo. I'm going slower. I'm gonna get fewer reps in, but I'm gonna try and stay on my toes. Yes. 10 seconds, guys. 10 seconds. Let's go, team. You're in it right here for 5, 4, 3, 2 and 1. Rest for 20. Holy bananas. That is one way. Started it off. Let's start a workout. Okay, here we go. Grab your weight. Take it in your right hand. It is a three count. Eccentric lower, single arm, shoulder press up on one. Down, two, three. Up on one. Down on three. We go in three, two, racket. Let's go. Up on one. Down, two, Three. Up on one. Down, 2, 3. Up on one. Down, Two, 3. Placing my hands on my rib cage so my ribs don't flare. Yes. Down, two, three. Come on. Five seconds here, then we single it out. Let's go. Three, two, one. Single it out. Here we go. Give me a dip drive if you need to single it out. Push, press. Down, up. Holy banana. Your alternative, Take two hands on that weight right here. Down, up. Down, up. Down. How's it going, Rach? Burning. That means burning is right. Come on. 10 seconds. Why are my shoulders so tired? Let's go, team. Come on, finish it. Five, four, three, two. You're out. Triceps. Overhead triceps. Overhead triceps. Down two, three. Up on one. I'm gonna try and go heavy. We'll see how it goes. Spicy. Spicy. I told you guys when I wrote this workout yesterday, okay, Dumbbell overhead. Three count lower. Three, two. Let's go. Take it. Down, two, three. Up on one. Down, two, three. Up on one. Down two, up three. Up on one. Come on. Triceps is our final move of this first circuit. Down, two, three. Up on one. Down, two, three. Come on. Yes. Five more seconds here that we single it out. I'm dropping my weight in three, two. I'm gonna drop down to that 15 pound. It's testing me. Single up those triceps. Bend, extend. Single it out for 30 seconds. One minute of work is no stinking joke. Come on. You got it. Stay in it right here. What would it look like If I said 10 more seconds? Yes, you can. Come on. It's 5, 4, 3, 2, and 1. Holy bananas. Shake it out. That is round one. We go back to the top with push ups. This is why you did strong in 20, right? You need a solid strength foundation to come at a workout like this. This is tough stuff. Back to push ups. Three count push ups. Three count push ups. Here we go. This time you're going to hold at the top for three. So hold. Hold for three, two, one. Lower. Three, two. Hold at the bottom for three, two, one. To the top and hold. Hold for three, two million one, lower. Three, two, one. Hold for three, two, One. To the top. One more time. Three, two, one, lower. Three, two. Hold for three, two, 1 single of the push ups. I gotta drop my knees down. 30 seconds in this. Push up, down, up, inhale, down, exhale. Push away from the ground. You can always take this up to an incline. Yes, you can. You can do anything if you break it down one rep. At a time, one rep at a time. Let's go. 10, 9, 8. You've got the 17 minutes. 6, 5, 4, 3, 2, and 1. Whoo. Spicy. Okay, single arm shoulder press, left arm. Good news about the shoulders. You only gotta do each arm once. Okay. Up on one. Down on a three count. Up on one. Down on a three count. Yes. Here we go. Racket. Three, two. Let's go, let's go. Up on one. Lower, two, three. Up on one. Drop, two, three. Wide. Slower, harder. Oh, right. That muscle building happens on the way down. The way down. Progressive overload. Happens with weight, rep, intensity, speed. Okay, so you can play with a lot of variables. Right now we're playing with the speed. Single it out. Right here. Single reps. Let's go. Come on. 30 seconds. Come on. 30 slow, 30 slow. Single. Yes. Let's go. It burns. I know you're strong. Yes, you are. Come on, Rach, push. We got this. Yes. Come on. 10 seconds, team. 10 seconds, team. Power through right here. Drive. 5, 4, 3, 2, 1. Holy bananas. Got some water. Grab some water. Triceps overhead. Triceps, overhead. Triceps. Last move in circuit one, then we go to cardio and core. I'm going start with my twenties again. Three count down one, Count up in three, two. Let's go, let's go. Lower, two, three. Up on one. Lower, two, three. Up on one. Down, two, three, push. Keep those ribs tucked down towards those hips. Come on. Two, three. Ten seconds here, then we single it out. Yes, you can. Down, two, three. Up on one. Switch to single. I gotta switch my weight. Let's go. Single it out. Take it down, up, down, up. Close your eyes, grit your teeth. Just get in the zone and go. If you need to take a break, you drop down, count to 1, 2, 3. You get back in, bend, extend. Let's go. Come on. 10 more seconds. Yes, you can push right here. Let's go. 5, 4, 3, 2, and 1. Holy sticky bananas. Talk about a circuit. 1. But why are you here and doing this? Because I don't know what you guys. At the end of this workout, you are going to feel so strong. I love doing workouts that make me feel strong. Right. You got to push your boundaries sometimes. You got to make yourself uncomfortable. You can get really uncomfortable for 30 minutes or you can be really comfortable for a 60 minute workout. OK. Sometimes you will. I like getting uncomfortable for a shorter period of time. Are you ready for your cardio and core? Cardio and core, Same format. We do 30 seconds of cardio, which is snatches I'm going to snatch heavy. 20 pounds. Dumbbell right hand. Rachel's gonna give you a high pull where you can go for the snatch. 30 second snatch. Dumbbells. Goes tight to the body. Heels pop off the ground, Thumb to armpit. Flip it, get under it, rack to the ground. 30 seconds of snatches and then you're gonna hold that weight overhead or racket, whatever your shoulders can handle. And march. March. See what I can handle. You ready? 30. 30 dirty. 30 seconds of snatches. Right hand on your dumbbell. 30 seconds of snatch with Rachel in three, two. Let's go, let's go. Load to the ground. Nice. Right here. Dumbbell stays tight to the body. It's like a zipper. You're zipping up from the ground to the chest. Big jacket. Put it on. If you live in Minnesota, it's cold. No, I need it. Let's go. Come on. Heels pop, thumb to armpit. Weight overhead and catch it. Ten seconds. We go to the overhead march in five, four, three, two and one. I gotta drop my 15. I'm gonna put two hands on it. March it, march it, march it if you can. One hand overhead. I'll try your little shoulders. My baby shoulders. They're struggling today. You can always start racket with Rachel. Two of your options right here. Come on. 10 seconds. Let's go. March. Strong core right here. Five, four, three, two, one. Okay, 10 push ups. 10 push ups. I forget your name. Next time I'm gonna remember whoever super chatted us. This is your fault. I'm kidding. Here we go. 10 push ups. Any way you want to do them. 10 push ups. We move on to the next circuit. Go, team. 10 reps in three, two. Let's go. Go. 10, nine. Come on. Eight. You got this. Seven. Six. Five, four, three, two, one. Here we go. Circuit one in the books. Grab some water. Circuit two. Circuit two. Is this the hardest live workout we've ever done? Feels like it. Holy bananas is right. I hear you, Annika. Carrie. It's spicy. Okay, guys, circuit two. How about the chest and the triceps? Gonna give your baby shoulders a break. Chest and triceps. Okay. See if I can do this. Right here, we're going chest press into the centric chest press. Okay? On your backside. Three calves down, one on the push up. Okay? And then you're gonna switch those three countdowns. So it's down 2, 3, up on 1, and then go right into a narrow press. Weights to touch down and up. You single that out. Okay, let's go. Essential chest press. Three countdown. Start at the top. You ready? Let's go. Three, two, one. Let's go. Down, two, three. Up on one. Take it down two, three. Up on one dot down, two, three. Up on one. Lower, two, three. Push to the top. Slow control, lower press to the top. Elbow should fall kind of at a 45 degree angle. Push. 10 seconds here. Then you put those weights together. Narrow press, single it out. In 3, 2, 1. With the weights together, palms face, inhale, down and up. So a narrow press right here on this narrow press, it's chest, shoulders, triceps, all working together. Down and up, down and up. Elbows are holding close to the body. Weights are touching down. Push. Come on. 10 seconds here. Let's go. Use that rest breath to push those weights up for three, four, two, and one. Take a break. Okay, skull crushers, guys. Skull crushers. It's down, two, three. Up on one. I know, Rachel. I'm debating. I'm gonna try it, but I know I'm gonna be shaking. And then you just go to a single count on the triceps. All right? Slow, lower three. Count down. Weights are up. We go in three, two. Let's go. Bend for three, two, one. Up on one. Lower, two, three. Up on one. Lower, 2, 3. Up on 1. Lower, 2, 3. Up on 1. It's hard. It should be. That means you got the right weight. Down, 2, 3. Ready to single it out. Last one, slow. Then you move to singles. Here we go. Bend, extend, bend, extend. For my singles, I'm dropping one weight. Drop into one weight. I'm gonna go heavy. Let me go one way. Here we go. Single it out right here. It's that limited rest. It makes it hard. Ben, extend. You got it. Stay in it. Right here. Come on. 10 more seconds. These final 10 feel really hard. It's good. Get uncomfortable first. 5, 4, 3, 2, and 1. Awesome job. The question of the day is, did today's workout make you uncomfortable? All right, the answer should be yes. You should feel uncomfortable. This should not be a breeze. It should be challenging and tough. That's what makes us stronger, right? Mentally and physically. Okay? Chest press. Eccentric. Lower. Last time you're gonna do it. 3. Count on the way down. Nevis and low. Narrow press in three, two. Let's go. Lower. Three, two, one. If you have to drop your weights, no big, guys, okay? On essentials, you should be able to lift where you can in a normal single burnout, okay? Especially with this amount of volume that we're doing. Limited rest. Normally. I trespass 20 to 30 pounds right now. I'm using my 15 because I want to try and get all these push ups from my toes. Down, two, three, up on one. Last one. Slow left one. Slow left one. Slow. Single it out, narrow press. I'll put those weights together. Down and up. Single out your narrow press. Come on. Yes. Inhale down. Exhale. Push. You're so stinking strong. Yes, you are. I also love to know which format you like. Okay, if you've done the OG push workout, the tabata nice circuit, let us know which one you like better. It's always fun to mix up the formats. 4, 3, 2, 1. Nice work, Triceps. This is reminding me of the OG push workout where we did three sets and everything felt so sinking hard in the strength circuit. This is a true, hard, true strength workout. Holy bananas. Right, triceps. Last time circuit. Two triceps and then get our belt. Cardio four again. Cardio four. Here we go. Three count triceps in three, two. Let's go, let's go. Lower, two, three. Up on one. Lower, two, three. Up on one. We're playing with time under tension. You don't always have to go heavier. If you have lighter weights at home, you don't have access to heavier weights. Right here. This is how you make it harder. With lighter weights, you slow down the rest. Nice. Ah, it burns. Five seconds. Let's go for three, two. Single it out. I'm dropping down one weight again. Single it out. Let's go. Bend, extend. Come on, baby. Triceps. Let's move it right here. Bend, extend. You've got this, team. Stay with it. I've been saying I'm not on the TikTok, but I've seen some stuff. Okay, I'm not on it, but I see trying to, like, get rid of your bad weights by doing these exercises. Use a 2 pound weight and go for as long as you can. I would suggest go heavier. Come on. For three, two, one. Big, complex compound lift, guys. Paired with some smaller accessory lifts. That's what's gonna get us there. Here we go. Okay, circuit two, it's in the books. How you feeling? You're good? Nice. Flex your triceps. Everyone feels strong. Okay, here we go. Grab that heavier weight if you can snatch it. 30 seconds on the left arm upright row with rage. Snatch with me. Okay? 30 seconds and then we overhead march it. Option. Right here. Option. Hold it right here. Option. I might go with the double hand again. We'll see how it goes. Right? You do your best, you forget the rest. You show up where you're at today, that's all we ask for. Here we go. Snatches in three, two. Let's go. Heels, pop, drive the armpit. Rack it. And down. Come on. It's 30 seconds. It's a big complex move. We call this cardio because this is weighted strength training. That's definitely going to raise your heart rate, right? This move right here should be pushing your pace. Come on, it's only 30 seconds. Yes, you can. 10 left. 10 seconds, then we move to core. Let's go. 5, 4, 3, 2. One more. Hold it. Rack it. I'm gonna go for the double again. March it. 30 seconds. Catch your breath. You got it. Come on, march. Yes, you can. If this feels hard, just know it's easier than the push ups are going to be next, right? None of this motivating or scary. Both. Let's go. Stay with me right here. 5, 4, 3, 2, 1. Holy bananas. Set it down. 10 push ups. 10 push ups. Come on. Who's got them? Who's doing them today? You are. You are. You're gonna get well over. Okay? Here we go. 10 in 3, 2. Let's go. Go. 10. 9. Come on. 8. You got this. 7. Stay with me. 6. 5. 4. 3. 2. 1. Took all of me. Breathe it in. Grab your water. Two circuits down. One to go. Back to those spicy shoulders. How we doing? How we doing? Casey says you're really excited to try this workout later. I love it. Rachel says you're not kidding about the slow burn. I know we don't joke around around here, right? Slower is harder. You know, I think something that's coming from my knee injury, my lower body is atrophying, getting weaker because I can't use it as much. My upper body getting a whole heck of a lot stronger. Which means we're just gonna make workouts harder for you guys, right? Okay, shoulders, shoulders, shoulders. You love. You love it. Nice work. Holy bananas is right. Okay, shoulders. I'm gonna drop down my tens for this one. Okay. See if I can even do it. For the lat raise, you're gonna pull up right here. Think about leading with the pinkies. Arms are coming straight out to the side. They're coming slightly in front of the body. Okay? So not here, here. Lat raise. Okay. Flat raise right there. You're gonna go up on one. Down, two, three. Yeah. Get ready for the bird. If you need to alternate arms, you alternate arms. Okay. When we single it out, we're gonna go alternating front raises, single count. Okay? So to the side for the three count. Lower to the Front for the singles. You ready, Rach? Maybe. We'll see. Let's go. This is circuit three three. Right. Here we go. Remember, 45 degree raise lead with the pinkies. Soft bend in the knees. Core is tight. Shoulders down and back. We lifted three, two. Let's go. Up on one. Take it down two, three. Up on one. Take itdown two, three. Up on one dot Take it down two, three. You got it. Yes. I love it slow, slow. I feel like a lot of times in my head I'm like, no, like the up part is the whole hard part. But it's not right. It's a control down. Right. A lot of times you just let those weights fall down. When you make it slow, you focus on it. Put your mind where the muscles working up. Take it down 2, 3. Take it to the front. Alternate right, then left. Right. 30 seconds here. If you have it in you, you double them up right here. Okay? If you have it in you. If your shoulders are not done yet, you are right here. You are giving me two arms. What do you got today? Come on, Come on. You got this. Right up to shoulder height. Lower with control. 10 seconds here, team. 10 seconds here. We got it. Stick it in. Nice work. You're in for three, two and one. Rest for 20. Rest for 20. Rest for20. You ready, Rachel? I feel like abs too. Awesome work. Okay, we're gonna do that one more time. And then we're gonna go right into 30 seconds of punches. We're gonna go right into 30 seconds of punches. A little bonus move up on 1. Down on 3. In 3, 2. Let's go up on 1. Take it down 2, 3. Also what I like about this format, we started with three moves in circuit one. We went down to two moves for circuit two. And you got one move in circuit three. Right. I like that. I like it. Right. Start off your strongest. You have the most power. Yep. Circuit one was total bananas. You gotta make it through circuit one. That's the trick. You gotta hang on through that. Once you get through circuit one of this workout, you're good. You're golden. Come on. Five seconds here. Up. Take it down. Two, three. Bring it to the front. Single it out. Let's go right, then left. Come on. Single it out. You got it. Guys, you know what that just made me think of? What? Do you remember that scene in Friends where Chandler and Monica work out together? And the next day Chandler goes to the drink his coffee and the whole way up he's like, that's gonna be me after this, right? It's gonna be out. Do not wash your hair today. Nope. Come on. Five, four, three. Right into punches two and one. Get them up. Right here. Punch, punch. 30 seconds. Right into it. Come on. Shoulder burnout. Let's go. 30 seconds. Yes you can. Ah. Boom. You got this. So second strong. That's what you are. Right here. Let's go. Keep moving. One rep at a time for 10, nine, eight, seven, six, five, four, three, two and one. All right, I'm grab that heavier weight. Alternating snatches. Okay, guys, all you have left snatches for 30 seconds. Alternating, go right then left or high pull. Alternate it for 30 seconds. Then you hold a plank for 30 seconds. Option add a dumbbell drag, okay? And then you do 10 more push ups and you're done. Then we're out of here. That is it. Let's go. 30, 30, 10. 30 seconds. 30 seconds. 10 reps, say yes, I can. Let's go. Let's do it. Let's go, team. Tighten your ponytails. Last round snatches in three, two. Let's go. Alternate your hand racket. Take it down, switch it up. Nice work. Come on. It's 30 seconds. It's 30 seconds. Make it big, make it powerful. Come on. This is it, the big burn. We are crushing this 30 minute workout right here. You got this. Stay in it. I think we're going to be pretty close to being on time too, right? That's a rare one. Come on. Five seconds here. Five seconds down to plank in three, two. Find your plank. Option weight can go behind your hands. Hold your plank is option A. Option B, drag that weight side to side for 30 seconds. Come on. The Dirty Thirties. The Dirty Thirties. Hang it in. Come on. You got this. Nice work, team. Nice work. 10 more seconds in plank. We drop down, we do a quick child's pose and then you're up for 10 push ups. In 5, 4, 3, 2, 1. Drop down. Quick stretch, quick stretch. Here we go. You ready for your last ten push ups? Okay, you do ten push ups. You hold at the bottom for ten seconds. We are always pushing the line one inch further. Yes. Ten push ups in three, two. Let's go. Ten, nine, eight. Come on. Seven, six. We're cheering you on. Five, four, three, two. Left one. Drop to the bottom. Hold. Hold for ten. Nine, eight. You got this up there with it. Six, five, four, three, two, one. Fastest ten seconds you ever get from me because I was struggling. Nice work. Right, high fives at home. All right, we need your feedback. What'd you think of the new slow burn format? Did you like it you want to see it back in leg format next week? Shake your head yes. It's happening next Tuesday. Slow burn leg format. Okay. Make sure you never miss a live workout. You guys jump on our email list nourishmovelove.com backslash subscribe. Never miss a live workout. Also hit subscribe to our YouTube channel. If you want to always support us, you can do that by super chatting us. Super thanks on our workout videos. We're so grateful for you guys. We love sweating with you live. We're gonna stretch, but first I gotta say hi. Oh, yeah, can we all do this for Brianna on her toe for every push up. That is stinking incredible. Natalia says ouch. Yeah, I hear it. Kerry favorite move is snatches. We love snatches. That was fire. Jennifer. I hear you. You love that it's incredibly hard, but you didn't get too sweaty so you don't have to shower. Hey, good for you. That's awesome, team. No shower. Just put the baby down for a nap. And now you're going to do it. Oh, I hope you don't have to hold your baby a lot today because it is going to be fire for your arms. All right, you guys, let's stretch it out. If you have any questions or comments for team at the mall, now's your chance to drop them in the chat. We always do our best to try and answer you guys. Engage with you a little bit here while we can live. Rachel's got it. Let's go to the ground. We're gonna go all the way down. Belly down if you can. If you're not capable, you can go ahead and do some seated shoulder stretches. We're going scorpion. This is one of my favorite stretches after a solid upper body workout. Okay, so arms come to a T. Let's just roll one leg over up towards your hands so you're stretching into. We're getting our right shoulder here. That's connected to the mat. Opening up left hip. Okay, nice work. Right shoulder stays connected to the mat. You're stretching it. You can always do this on a wall. Okay. If you can't be on your belly, just go up against a wall, shoulder to the wall, and then step away. Nice. Let's go. Other side. It's actually one of the best new stretches for new moms too is the shoulder against the wall stretch. Right? Here we go. Other side. Really? Just opening up the shoulder. We spent a lot of time in a punched over position. What do they call that? What they call it like the tack hump. The tack Hump, something like that. Avoided your tac. Hump. Yeah. Right here. Counter. Stretch it. Nice work. Awesome job. Good job. Let's come to that quadruped position again on all fours. Let's go ahead. Shoot your right leg out to the side. Right arm big. Reach up, and then you're going to thread the needle. So right shoulder right here to mat. Nice stretching through that shoulder, if you can. Should feel really, really good. Awesome job, guys. I'm so proud of you for working out with us. It is so fun. Bring it back. Switch it up. Left arm kicks out or left leg kicks out. Left arm up high. Thread the needle. Left your left shoulder to the mat if you're capable. Nice work. It feels good to knock it out, doesn't it, Ranch? Done and done. Yes. Shoulders, Way to go. Chest, Way to go. Triceps. Nice work. Let's go. Tuck those toes under. Push up and back. Pedal up those heels. Nice little down dog. Press your chest towards your thighs. Walk your hands back to your feet. Just let it all hang heavy. Release the tongue through the roof of the mouth. Let it all hang heavy. Hang heavy. Bend the knees. Roll up to the top. 2 leg, shoulder rolls at the top. Up, back, and down. Up, back, and down. Let's reach those arms overhead, baby. Triceps. Reach that right hand through the middle of the back. If you want, you add a little side bend, reaching over to the left side. Back to center. Flap the wings. Nice. Left arm big up and over. Reach for the middle of the back option. Little side bend right there. Back to center. Flap it out. Flop it out. Way to go, Rachel. Way to go, Lindsay. Way to go, team. So proud of you guys. Like we said, drop us your comments. We love engaging with you. Let's see what everyone says. Keri says we need something like lunges to switch lunge jumps. You heard it from Carrie first, you guys. She wants lunge jumps. Okay. We'll see if we can add that. Rachel's going to be showing you that because I can't jump yet. But Rachel will be showing you that alternative for those who can't jump. I hear you. That's me right now. Okay. I cannot jump. So there will be. This workout was no jumping. Okay. And the leg workout next week will absolutely have options for no jumping because I can't jump because of my torn meniscus in my knee that I'm still recovering from. So you'd actually love to have more cardio mix in to get your heart rate up? Well, okay. I would challenge you to use heavier weights but also we can definitely add more cardio. If you check out our other push workout, it has tabata cardio circuits built in. So if you want more of that, check out the OG push workout. We have other push workouts on here for you. All right, you guys, thanks so much for crushing it with us on Instagram. You guys rocked. So good to see you. We appreciate your support and we'll see you next week. Next Tuesday, 24 January, will be live with a slow burn for your legs. Show up with dumbbells and a minivan and we'll see you there. Awesome job. You guys heard it. Next week, Next Tuesday, live workout. For the leg slow burn format, you need a mini loop resistance band and dumbbells. If you don't have the mini loop band, that's okay and it's just an option. Holy bananas. Nice work, Laura. Nice work, Sarah. You guys are amazing. So fun to sweat with you. So, so stinking fun. Ok, quick question. More kettlebell workouts. Ok, we hear you. I like it actually, because tomorrow, tomorrow, if you're following our seven day workout plan, Megan reminded me tomorrow is kettlebell legs. You guys. So you're following our seven day workout plan. Tomorrow's kettlebell legs. And I like it. I'm going to bring kettlebells back because I can do kettlebell swings with my knee and that's what I've been doing a lot of lately. So we're going to bring back a kettlebell workout. I love the suggestions. We always love it. You guys, nice. Second more kettlebell workouts. Okay, Jenny, you second it. Nice. All right, now you have to pick up a baby and deal with a blowout. Godspeed, Lindsay. Godspeed. All right, you guys have a great day. We will see you again next week.