Live 40-Minute Full Body Dumbbell Workout (No Repeats)

I've going live. Perfect. We are live on both YouTube and Instagram. Good morning, you guys. Happy Wednesday. It's not often we go live on a Wednesday. Mixing it up. Mixing it up. But I like it. I could use the energy of a live workout in my life right now. So I'm so excited to sweat with you guys. We'll give everybody a couple minutes to join. If you're joining, just give us some thumbs up. Let us know you can hear us. Okay. That you are with us. You're excited to do the workout today. Yes. We're excited to have you with us today. Awesome. Nice work. Hello from Greece. Hello. Oh, I'm not going to say your name right. Marlena. That's a beautiful name. Hi. Hi. Hi. Hi you guys. Awesome people are joining on Instagram and nice work. We have you guys joining on YouTube. We're so excited to be here with you guys. Thumbs up. Awesome job. All right, let's talk about what we are doing today. Hi, I am Lindsey Bombard of Nourishment Love and we are coming at you with a live 40 minute sleep full body dumbbell workout. And it's one of your guys highly requested or favorite formats. It's no repeats. That means you only got to do each exercise one time. It's a really fun format today. I really love how today's workout is set up. Of course I have the awesome. Rachel. Hi. She's going to be joining us today, you guys. So this is a full body dumbbell workout and you'll have the option to add some higher intensity options, jumping if you want to or you can follow along with Rachel and keep it completely low impact. So she'll give you some modifications for several core exercises. You can take this totally at your pace. And of course we have to give a big shout out to Lululemon who is making this workout possible. Rachel and I are currently rocking the align high neck tanks, but you guys are marked down right now. They are marked down. That is like never happens with the align stuff. We love the align. It's that buttery soft, our favorite leggings. So we're going to link everything that we're wearing below in today's description, including the new channel Charge field shoes. Rachel's got on the strong. She has a strength training shoe and I have like the strength pit shoe on. So we're going to link the shoes. We are loving the shoes. They are super awesome. So we're going to link all that in stories today or in the caption below. And here is what Your workout looks like you guys. Actually, before we do the workout, should we do a shout out? We have a shout out, you guys. Shout out. We have a birthday. It is Michelle's birthday today. Michelle, wherever you are in the U.S. you're, your husband told us it's your birthday. He said you're awesome and you've been working out with us for three stinking years. How cool is that? Happy birthday, Michelle. If you guys ever have requests like that, birthdays or special days, anniversaries, you had a baby. I don't know. Anything cool that's happening in your life, let us know. We love connecting with you guys, especially over these live workouts. In fact, we're doing something extra special today and we are letting you guys pick the final move of today's workout. I don't know if you see it, but in the chat off to the side here of your screen, if you you see the chat where you can like drop us notes during today's workout. Let us know what your favorite moves are. There is a poll at the top. You get to choose today's last workout or last move of the workout. Right now we have snatches in the lead. Your option is also squat thrusters or lunge thrusters. I don't know why no one's voting for lunch thrusters. I don't know. Okay, if you really, really, really want to be heard, you can hit the little dollar amount right next to the bottom in that left in the chat. At the bottom of the chat chat, there's a little dollar sign. You can click that. That is a super chat. You can drop us a couple bucks and your comment will be moved to the top and we will specifically know what exercise you want to finish with. And we'll give you two votes for that. Okay, so you guys get to decide. We love engaging with you during these live workouts. It's just super fun for Rachel and I, right? We love it. We love it. This is where you get to tell us what your favorite moves are. All that fun stuff. So let's get warmed up and I'll tell you what the format of today's workout looks like. Okay, guys, we are going to start with a good warm up. Feet are stacked underneath my hips. Take your hands, hands. Interlace it behind your back. Give me a big chest expansion. That should feel so good. Take your hands over to your right hip and then turn your gaze over your left shoulder. Okay, nice. Little chest expansion, little shoulder mobility, little neck mobility. Bring it back. Big reach behind you. Think about spreading those Chest muscles apart. Take the hands over to the left hip. Gaze goes over the right shoulder. Right. All right. Nice little neck mobility. Nice. Now take those arms. Just flap them. Flap those wings right there. Nice. Take the hands of the hips. Now just roll that next side. Just like a couple of neck cracks in there. That feels good, right? A couple neck rolls. Nice. Now you're gonna come standing on your right foot. Left heel comes to the glute like you're doing a quad stretch. Think about tucking your hips under. Now give me a hip hinge and reach. Hello, balance. Hello, core. Right away. Switch it out. Other leg. Pull the right heel to the right glute. Challenge your balance. Give me a nice reach out. Nice. Bring it back in. Switch it out. Do a couple of these little quad stretch and reach. Got to challenge my balance right away. It is hard to talk. And reach. You got to find that focal point on the ground, that postpartum core strength. Balance right out the window. Nice work, you guys. Awesome job. Give me one more on the other side. One more on the other side. Big reach out. Nice. Take it to the back of your space. You're going to give me a big inhale. Reach up nice and tall. Exhale, baby back bend. Nice. Take a nice wide leg forward fold. Just reach those fingers towards the ground. From here, drop the hips. Find a nice low squat. You're just going to pry side to side. Maybe you're really working on your mobility and you're going to go knee tap to the mat. Knee tap to the mat, bring it back to center, walk out, find a high plank, drop the belly to the ground. Take a little cobra stretch. Open up the front side of the body, come back up, walk the hands back in. Low squat. Find that low squat, prime. Maybe knee tap or pry. Knee tap or pry. You decide. Nice. Walk it back up. High plank, lower to the ground, little cobra. Rachel's giving you the modification. You can certainly stay up. You can go down into a quadruped position. You guys, I learned. I was saying quadruped, okay? That's when you come into all fours, when you're in like a tabletop position. And a wonderful PT informed me it is, how you say this, quadruped. All right. I will never claim to be the expert who knows it all. So I love when you guys reach out. We love connecting with you. We love hearing from you. We're going to do this one more time. This is not your last time. You drop that belly down, Take a nice little cobra stretch. So good for the low back. If you Are experiencing low back pain. Never had it until I had a third kid. And it's just lifting and bending and picking up all the things. Find a nice high plank position for me right here. Feet go nice and wide. You can drop to your knees if you want to. Shoulder taps, opposite hand, opposite shoulder. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Step that right foot upside the right hand. Big easy twist. That feels good. Shoulder sweeps to the back with that right arm for three, two, one. Set it down, switch it out. Left foot outside left hand. Easy twist shoulders reach the back for three, two, one. Set it down, switch it out. Let's do it again because it feels good. Yes. Right foot outside right hand. Easy twist, sweep for three, two, one. Awesome job. Set it down, switch it out. Left foot outside left hand. Easy twist, sweep for three, two, one. Bring it back to center. Give me a push up if you can. All the way down, all the way, all the way up. Slow burpees. Step the right foot, the left foot. Stand up, take it down. Step back. Switch that lead foot. Go left, then right. Stand up, take it down, step back. Let's do it again. It's right foot, then left foot. Last time, right here. Lead with that left foot, go left, then right. All the way up. Nice. Let's go to some step back lunges. So just step back, step back. I'm going to come at you with a new mobility move I have been doing every day. For my hips back, okay? For my hips and back. They've been especially tight for me. So we're gonna do two more lunges. One. Now you're gonna step back. Hold that right leg back. Hold, lunge. Nice little lunge right here. Drop your right knee to the ground. Hold your. Take the hands behind your head. Right elbow outside, left knee twist. Oh, can you make it happen? Come back to center. Now take left elbow inside the knee. Take the hands, reach them, come back behind the head. Hup. Right elbow outside the knee, Reach the hands, open them up. Back to center. Up. Switch it out right here. Inside the knee. Nice. So you're basically trying to get your elbow to knee, outside the knee here. Nice. And then inside the knee here. Yes. Does that feel good? Let's switch it out. Feels so good. You're going to open those hips and get some nice spinal rotation. Bring your hands behind the head. Let's go. Left elbow outside the knee option. Open the arms, bring it back together, come up. Elbow inside the knee. Open the arms, feel the hip stretch right there. Nice. Feel a nice T. Spine Rotation right there. Yes. Going to build mobility into our workouts because let's be honest, a lot of us, we check out before the cool down. We're not taking care of that. Mobility. We need mobility in order to do those squats, those lunges. Last one right here. Yes. All right, tuck that back to under. Step yourself up to a standing position. Let's jack it. Jack it. Jacket jacks are taps for eight, seven, six. You got it. Five, four, three. High knees right here. Let's go. Get it up, get it up, get it up. Pull those knees up towards those hips. Pump those arms. Let's run it. 8, 7, 6. Right into butt kicks in 4, 3, 2. Heels to the glutes. Heels to the glutes. Right here. Come on, option. Push those arms overhead for 8, 7, 6. You got it. 5, 4, 3, 2, 1. That is your warm up. Grab some water, you guys. Let's check in. Nice work. We got Brittany from Ohio, Sarah from New York. Abrielle in the middle of unilateral legs right now. That was a good one, guys. Left me sore. Nice work. Finally making it live. Carrie, so glad to have you with us. Changing babies diapers and jumping in. I love it, you guys. Oh, man. I just want to say if you are in the thick of motherhood right now, it is like, what is it the Katniss like? Just respect. Oh, my gosh, you guys, it is so stinking hard. Three kids like, here's the mountain. It put me over it. I am like falling and every day trying to climb up that freaking mountain. It is tough, but that's why we're here. We're going to build some mental toughness and some physical toughness. Today. Your workout looks like this. You have 15 circuits. Each circuit has two exercises. It is a variation. So you are going to do squats. You're going to do two variations of squats. You're going to do deadlifts, two variations of them. We go legs, arms, legs, arms, legs, arms. The last like five circuits all at the core. Okay. It is an awesome setup. I personally love it. It's 40 seconds on, 20 seconds off, and it is really stinking fun. Should we jump into our first move? You're going to need one dumbbell. One dumbbell. I'm going to place it between my legs right there. Okay. Your first move is a good old dumbbell squat pickup set down. So that weight fishing my legs, I pick it up, I set it down, stand up, body weight, pick it up, opposite hand. Okay. It's a great way to Warm up those legs. Pick it up, set it down. Pick it up, set it down. Right. One double between the legs. Go heavier, go light. Today you decide. Squat, set down, pick up. If your legs are still sore from unilateral legs, good luck. We've got a lot of legs today, but we got some arms, too, okay? All right, you guys set down, pick up squats. 40 seconds of work. You ready, Rachel? Let's knock it out. Here we go. In three. In two and one. Let's go. Pick it up with the right hand. Nice. Set it down. Stand out body weight. Pick up left hand. Nice. Set it down. Awesome. You're just alternating a squat dumbbell. Set down, pick up. Great way to warm up and get into this workout. Right? Nice. Right here. Think about driving those knees out towards my outer free toes. Even though I'm reaching for that weight, my chest is up. You've got a name tag on. I want to know what your name is. Right. Okay. Awesome job. Think about driving through those heels to stand you right back up. Nice work. You got about 10 seconds here, and then we're going to build onto this move. We're going to build on it. Goes base. And then we build for move number two. Two squat moves back to back for three, two and one. You're going to do that same thing. I'm going to pick up on the set down. I'm going to jack it back and forward. Pick up. I'll take the hands on the set. Down, jack, back, jack, forward, pick up, jack, back, jack, forward. Rachel's gonna give you just a weight. Tap in between. Tap it. Your ace, your tempo. 3. Pick up with your right handed. 2, 1. Let's go. Pick up, set down, jack. Behind the wave. No, outside of it, left hand, pick up, jack behind it, outside of it. Nice. So behind it, outside of it, little squat jack. Think about making a V with your feet. Okay, to the point, out. There we go. Nice. To the point. Now out. Right behind the dumbbell. Then straddle the dumbbell behind it. Straddle it. Nice. A little way to crank it up with that here. Circuit number one is squats. We go to back. Next we alternate legs and arms. Awesome job, you guys. You're here for 5, 4, 3, 2 and 1. Nice work. I'm gonna take one dumbbell heavy, one dumbbell heavy. Okay, stack on back row and press. So I go one row, push overhead. Now I hinge two rows, push overhead. If you got lighter weights, double them up. We're going to double up the weights for circuit number two. We got three, two. Let's go. One row. Push. Nice. Two rows now. Two rows. Here we go. Row, row. You get a nice heavy 30 pound dumbbell. Grab it here. Grab it. Come on. Hinge three rows. Three, two, one. Add a row each time. Add a row each time. Here we go. Four rows. Four rows. Four, three, overhead. Nice. We're going for five rows. How many rows can we get to go for five? Nice. Four. You got 10 seconds. Three, two, one. Can we get six rows? Right around six, let's go. Yep, let's get six. Finish with six. Five, four, three, two. You're out. Nice work. Now I'm gonna double up my weight. Double up. Same thing, just with two weights. One row. I'm gonna clean off to the shoulders. Dip, drive, push, press. You're gonna stack on the row. Same thing. Start with one row. One row in three, two. Hinge it over. Here we go. Row. Clean the weights up. Push. Nice. Two rows. Hinge, row, row. Clean, Push. Nice. Three rows. Three rows. Come on. Nice. Do you feel a difference with one way compared to two? Okay, come on. Same moves. Little exercise variation to make it a little bit harder. We've got four, two, three. That right? We're just gonna go for three. That might have been three, right? We're just going for it. We're gonna go for five right here. We're ahead of the game. Five, four, three, two, one. Can we get to six rows? We're not going to get them all, but let's hinge and row. Four, three, two, one. Nice work. We're on to deadlift. Deadlifts. I'm going to go heavy. Two weights. Double leg deadlift. Double leg deadlift. Feet are parallel. Kick your booty. Kick your booty. Bring your feet. Land. Think about initiating the movement with a hip hinge. Push hips back towards the wall behind you. Stand tall. It's a good old deadlift. Opportunity to catch your breath. Here we go. 3, 4, 2. Let's go. Go heavy here, guys. Go heavy. Heavy. Nice big cue here is those dumbbells. Stay really tight to the body. Think about crushing oranges in your armpits. Activate the lats. Deadlift. Although it is for the hamstrings, back of the legs also very much involves our back muscles. Okay. Really focuses on the posterior chain, which is the entire back side of your body. Nice. Not overextending at the top, really just thinking drive through those heels to get me all the way up to the top. Working hamstrings, glutes and hips. Nice work. 10 seconds. Here we're gonna add on a fun little balance challenge to the deadlift in 5, 4, 3, 2, and 1. I'm gonna drop back down to one weight. I got one weight. It is a double leg deadlift. Right knee up, push overhead. Double leg deadlift. Left knee up. Little balance challenge. Transferring the load from one leg to the other. Right knee up first. Double leg deadlift. Right knee up. That's where we go in three, two. Let's go. Deadlift. Right knee up, push overhead. Set it down. Dead lift. Left knee up, push overhead. Nice work, guys. Here we go. Hinge up, push down. Set the feet down. Hinge. You can always slow these movements down and go a little bit heavier if that feels better for you today, right? We are all about strength training, right? That is the name of the game in all seasons of life. Builds muscle. You know, that actually makes us smarter too. Increases. Increases cognitive function. That's what they say anyways. I'd say my cognitive function is at an all time low right now in motherhood. Three, two, and one. All right, you guys, that is dead. Let's remove down to biceps. I'm officially that mom. That woman in your work who's like, grab a quick sip. Sending work emails like, here's the attachment. No attachment. No attachment. That's me right now. Moving on to biceps. Biceps. Okay, you have a flip grip. Curl. Palms start facing out. Curl up, flip them in. Hammer. Curl down. Supine. Curl up, flip the grip. We're going to add on. Make it really fun with some high knees for move number two. Are you ready, Rachel? Let's go. Palms out, shoulders down and back. Soft bend in your knees. Think about spreading that floor apart underneath you. Just do it. Try spreading that yoga mat part. Do you feel your quads and your glutes to your core? Yes. Let's go. Three, two. Let's go. Let's go. Curl up, flip them, curl down. Slow and controlled, guys. Supine. Curl up, flip them. Hammer. Curl down. Nice work. There's something about that cue. Spreading the floor card underneath you instantly helps me activate my core and my quads and my glutes in every upper body exercise, right? Nice work, you guys. Just because you're focusing on that upper body right now doesn't mean other muscles aren't actively engaged, right? I'm just gonna say it's easy to forget about your lower body when you're doing upper body, right? It's all connected. All connected, you guys. All connected. Nice work. Keep it up. Come on. These weights should start to feel heavy because you're in the last 5, 4, 3, 2, and 1. Next you're gonna do hammer curls. You're gonna balance. Right knee up. Going to curl, curl, hold at the top. Go. One, two, three. Left knee up. Two hammer curls. Three knee drives. Let's go ahead and start. Right knee up. Standing on my left leg, you're going to balance, curl. It's going to make it harder because we build core in everywhere. Three, two. Let's go. Two, curls, curl. Now you're going to hold those weights at the top. Hold them up. 1, 2, 3. Left knee should be up. You can run it or you can march it. Curl, hold at the top. Go. 1, 2, 3. Nice work. Here we go. Balance curl. There's a push up. Every time you tap, you got to do a push up. That's what I say at the end of this workout. Every time you tap in a balance move, you got to add a push up to your workout because we love them. Nice work. Two curls. 3D drives. Come on, come on. Ten seconds here. One, two, three. Come on. Yes, you can curl. Hold at the top and Finish right here. 3, 2, 1. Nice work. We go back to squats. Go Back to squats. 1. Heavy weight. Goblet squat style. Goblet squat style. You're doing a two count goblet squat. That means down two, up on one. Okay? Slow, lower, then explode up. You want to grab two weights and home at your sides. Go for it. We go. Hit three, two. Let's go, let's go. Down two, up on one. Slow, slow. Explode. Control, control. Explode. Those knees should or elbows should fall inside the knee. Got that? Goblet squat. Keep those elbows nice and tight. You bring about here, it's going to pull you forward, okay? Keep it tight. Keep it locked in. Drive through those heels. Stand job. Down two. Up on one. Down two. Nice work, nice work. Down two. Explode. You got it. Slow, slow. Drive. 10 seconds. Down two. Drive to the top. Come on. Down two. Give me one more right here. Down two. Drive to the top. Body weight, body weight. We're gonna stick with that two count, except you're gonna hold two. Explode. One. Hold two. Explode. One. I'll walk you through it. One squat jump. Land in a squat loaded position. Hold for two seconds. Right. Rachel's giving you a calf raise instead of a jump. Yes. Get low. We hold that squat in 3, 2. Hold that squat for 1, 2. Explode. Hold that squat for 1, two, explode. Hold that squat for 1, Two, explode. You've got it. Low, low. Explode. Low, low. Explode. Time. Under tension. You're going to feel the quads, top of the thighs. You're going to fire up right here. Yes. Explode, hold, hold, hold. Halfway, explode. Hold, hold, halfway, explode. Nice work. We go to upper body through lower body. Feel that? We go to upper body next. Come on. Yes, you can. 10 seconds here. Come on. Hold, hold, explode. One more hold, hold, explode, and you're out. Quick step if you need it. Push ups. What? Push ups. I know. Chest one, push ups. Now. You don't even know what the second move is yet. Just focus on the push up. How about that? Focus on the push up. Okay. One, push up, cross body, knee drive. Looks like this. Push up, opposite knee, opposite elbow. One, push up, opposite knee, opposite elbow. Yes. Move two is going to be fire. Here we go. This is where you see how deconditioned Lindsay is. We go in three, two. Let's go. Push up, crossbody knee drive. Been doing a whole lot of strength training. Cross body, knee drive, push up. One knee drive, push up. You can always take this to an incline, guys. You can always drop to your knees, pop to your toes for the knee drive if you want. You can just stick with push ups. Okay, you guys, push ups are so much stinking. Harder when my heart rate is elevated. Come on, one rep at a time. One rep at a time. Right here. Yes, you can. 10 seconds, guys. 10 seconds. You don't have to do another stinking pushup in this workout. Five, four, three, two. You're out. Okay, Move two. Rachel's gonna show you the standing option. Squat, press out. Okay? And then knee drive. I'm gonna show you the impact option to burpee up. Knee to elbow. Burpee, knee to elbow. Burpee, knee to elbow. Yes. 40 seconds. Yes, I can. In three, two. Let's go. Let's go. Burpee, knee to elbow. Gonna add a little hop at the top. Knee to elbow, Burpee, knee to elbow. Come on. Rachel's got a low impact standing option for you. Dumbbell. Press out. Knee to elbow. Come on. Let's go, team. Halfway. 20 seconds. Yes, you can. There you go, Lindsay. So strong. See, no one has ever said you are deconditioned. Look at you knocking out these burpees. It's killing me, I'm telling you. 5, 4, 3, 2, 1. That is why burpees. We're not in the pole as an option for your last move because no one's going to pick it. Where are we at with the pole? Got some water. Got some water. I don't know what circuit we're on. It's hard, so I'm gonna take a break. Nice work, you guys. We're still live, and it's gonna stay. So glad you guys are loving the content. Never to either. You can't catch us live. Promise. It stays live. Nice work, you guys. Okay, water, water. What are we on? Lunges. Lunges. Okay, back to legs. What is this? I have to label in 1, 2, 3, 4, 5, 6. Circuit 7. But 15. Don't think of it that way. Don't think of it that way. That didn't help. Okay, that didn't help. That help. The one that helped. The one. One dumbbell front lunge. Pass the dumbbell through, power back. Left leg lunge. Pass the dumbbell through, power back. Okay, lunge with a little pass. Who wrote these backpack circuits? These ones are tough, you guys. Next move is tough, too. All right, here we go. Big inhale, big exhale. Front lunge, dumbbell. Pass it. Three, two. Let's go. Right leg forward, pass the dumbbell under, explode up. Left leg forward, pass the dumbbell under, explode off. Which way are you holding the weight? I think. Whoa. Hello. There we go. Hand eye coordination. I was switching my grip. I think it's easier if you hold the weight. Oh, what is this, horizontal? Horizontal versus vertical. Told you. My brain not firing on all cylinders. You guys. Not firing. I am the mom who forgot the apples for her son this morning. Okay, like, come on, Lindsay. Here we go. One of my friends is like, there should be a teacher assistant who just offers for all the working moms to be like, I will get your apples. 3, 2, 1. If you want to be that mom, you're amazing. Okay, two, count. Lunge. Pulse switch. I'm gonna try holding the weight. See how it goes. Pulse two, switch. Pulse two, switch. Okay, it's a lunge jump. Or don't step it with Rachel. Let's go left. Our right leg forward, left leg back. Switch it up. 2 pulse. Lunge explode in 3, 2. Let's go. Pulse 2, switch. Pulse 2, 2, switch. Pulse 2, switch. Nice work. You can always take this back to that. Two pulse squat. If you don't love lunges. Yes. Come on. Keep moving. Remember, we go to arms next. My legs are feeling this. They're gonna get a break in 20 seconds. We're gonna go to shoulders. Come on. Yes. You can stay right here. Come on. What would it look like If I said 10, 9, 8. You got this. 7. Stay with me. 6. 5. 4. 3, 2, 1. Holy bananas. Holy bananas. Shoulders, shoulders. Alternating shoulder press. Here we go. Punch right, punch left, punch right, punch left. Alternating shoulder press. We go right into a push press. Yes. 3. Get your weight. 2. Let's go. Push right, neutral press, palms face in. I'm going slow. I'm catching my breath here. Up. Nice work. Exhale as you push the weight overhead. That's going to help you contract your core. Every exhale you take today, inhale, right here. Push the weight up. Squeeze the abs together. Okay? Every exhale is an opportunity to work your core today. Yes. 10 seconds. 10 seconds. Then you can set those weights down. Push. Let's go. 5, 4, 3, 2, 1. Set them down. Shake it out for 20 seconds. You're going back in with a push press. Going to use a little bit of the legs. 2 inch dip, 2 inches. Drive, dip, drive. Lock out the elbows at the top. Dip, drive, dip, drive for 40 seconds. It's gonna be tough. Grab your weight, keep going. Three, two, let's go. Dip, drive, dip. Your pace, your tempo. You can always drop down to one weight. Hold it horizontal across the chest. Inhale, Exhale. Inhale. Come on, come on. Is this our first 40 minute live? I think we might be. Well, sometimes we say 30 minutes, it ends up being 40, but I think this might be our first true 40 minute life. Especially well since Brooks was born. Yeah, for sure. Ten seconds. Ten, nine, eight. You got this. Seven, six, five, four, three, two, one. You're out. People are like, can we get some longer workouts from you? I'm like, no. For a full challenge of pyramids. Oh, my gosh. And I was like, you're incredible. You're bananas. No one should do a pyramid every day. I would die. That would be death. Okay? Also, it's just like, I'm not in that place right now. You guys, you get like the real raw. Lindsay, I cannot teach 45 minute classes right now. I'm physically just not there yet. Lateral, lateral squat. Get rid of those outer glutes. You're going down the hand. Switch. So hit right. Switch. Hit left. Switch. Hit right. Switch. Hit left. Switch. Okay. Opposite. You're going to alternate that hand. Okay? Let's sit right. 40 seconds. Sit right. In three, two, let's go. Sit right. Sit left. Sit right now. Your toes should still face me. Maybe a little turned out. Don't let those toes totally turn out. Knee health, right here thing. Rib cage to quad, rib cage to thigh. Switch, switch. Drive off that outer glute. You drive up that bent knee to push you up and over, up and over, up and over. You got it. Let's Go. Right here. Come on, stay with me. Yes. 10 seconds. We go to skaters. In, in. 8, 7, 6, 5, 4, 3, 2, and 1. Skater, skaters, skaters, skaters. You go. Body weight, body weight, skater. We're going to hit, hit, hit, hit. Lateral push. Opposite leg floats behind. Take a giant step left. Push right, push right. In three, two, let's go. Lateral movement right here. We are getting into Minnesota hockey season. These are your skaters. Use those outer glutes. Lateral movement. Push, push, push. You got it. Drive, drive. Come on. Yes. Stay low in those legs. Big power. Get that coffee table out of the way. How far can you push? Right here. Side to side. Side. Yes. You got it, Dana. Come on. Yes. 10 seconds. Go. Can you pick up that pace? Push, push, pace, push, pace, push, pace. For five, four, three, two, one. Nice work. Water, water break, water break. Triceps and core. Nice work, guys. 27 minutes deep. How we feeling? This is where I'm like, are we supposed to be cooling down? 30 minute workout, huh? Oh. Favorite new burpees is the knee to elbow. I love it. I love it. We love when you have a favorite new move that we do. Drop it in the comments. Let us know if we can bring it back. Yes. We love bringing back moves. How are we doing? The poll says snatch. It is the finishing move. Make your votes now. Last chance. You cast your votes. At the end of the day, you guys decide it's not me who made this workout hard, it's you. Right? Just. Last move. Okay. Triceps on the ground. Skull crusher. Option to add leg lowers. If you want to add a little core. We're about to get into a lot of core. Okay, let's get into our core circuits here. Here we go. Skull crushers. Weights overhead. You're gonna bend, extend. You want to add a leg lower. Bend, extend. 40 seconds. Yes. 40 seconds. In three, two, let's go. Bend, extend, bend, extend. Slow and controlled. Again. Strength right here. Strength and core. Just bending at the elbows, bending at the elbows. Hello. Triceps, back of the arm. Nice work. Takes up more capacity than our bicep, although we spend a whole lot more time working those biceps. This back of the arm right here, equally, if not more important, right here, guys. Come on. You gotta go up and over, up and over to a beautiful plank. I know I want to do some planks today. I know you want to do some planks. That's what's coming for you. Yes. Come on, finish it. 5, 4, 3, 2, and 1. Nice work. Gotta grab that sweat toe. This is very sweaty. You Got one plank jack. No, two plank jacks and crawls. We go right here. Jacket, jacket. Down, down, up, up. Two plank jacks, one arm crawl. Say yes, I can because it starts in three, two. Let's go, let's go. Jack it, jack it. Down, down, up, up. You're switching the lead arm on those army crawls. Yes. You're trying to keep those hips nice and stable. Come on. Two plank jacks, one army crawl. If you don't want to do the plank jacks, go ahead right into that army crawl. You always have that option. You guys take this up to an incline. Come on, come on. Yes, you can. Right here. So strong. That's what you are. You go back to your backside. Back to your back side. In 8, 7, 6. You've got it. 5, 4, 3, 2. You're out. Nice work. All right, we made it through all the arms and legs. Now it's core, guys. Core, back to your backside. I'm grabbing one weight overhead. Rachel's gonna go to the seated position. Alternating knee pulls. Okay, I'm gonna go long body. Legs are long. Arms can be bent right here. Bent. I'm gonna pull, pull, pull. Nice. Okay, Rachel's got you right there. She's gonna pull the knee in option to add that weight. It's 40 seconds. We go in three, two, let's go. Pull. Option you can keep the neck and shoulders on the ground. Option, you can lift those neck and shoulders. Can you get the weight over the knee? Weight over the knee. Alternating knee pulls. Nice work. Pull. Inhale, exhale. Come on. Nice work. You got it. Get that knee and exhale. Crunch. Core. Ok. It's going to be some lot of non traditional core. Okay. This is your. Your traditional core is what we're starting with. Then we're going non traditional. Oh, let's go. Five, four, three, two, one. Okay. Ready for the holy banana. It's a reverse. Get up and press Jack. Rachel's going to give you a seated position. Should we switch? Should we face the camera? Sure, let's do that. Okay, it's going to get nice and sweaty up in here. Going to face you guys. I'm going to give you a reverse. Get up. Oh, yeah, here we go. You go like this. Up, press Jack. Roll it back. Roll it up. Press Jack. Rachel's going to give you a kick out and a push. It's 40 seconds, the reverse gap. I think this is my first time doing this. Oh, baby. Let's see what I got. We go in three, two. Let's go. Roll it back. Get up. Push, Jack. Come on. Legs right underneath you. Push, Jack. Shake that weight overhead. Come on. Roll it back. Get up. Yes. It's like a reverse burpee. A lot of core strength. You're halfway in. Halfway in. 20 seconds. Come on, come on. Yes. You can say, yes, I can. Right here. We say standing. 10 seconds. Standing. Core off the floor in 5, 4, 3, 2, 1. Holy bananas. Holy bananas. Holy bananas. Someone is sending us a lot of chats. We'll just ignore those. All right. You guys love the dumbbell pickup. Holy banana abs. Yeah, if you say holy banana abs. Now just wait. Standing. Quiet. The floor. One weight. One weight. Ryan, standing on your right leg. This thing's like deadlift. Okay, I'm gonna go hinge. Pass the weight. Keep it in the right hand. Stand up. Hinge, pass away. Keep it in the left hand. Stand up. Okay. You stand up with the weight in a different hand each time. Setting just on your right leg. First, we'll do left leg. Next. Set it up. We go in three, two. Let's go. Hinge. Pass the weight to the right hand. Stand up. Weight in the right hand. Tap. There's a push up that. Load transfer. Okay. Functional strength training. Mimicking the moves we do every day. Transferring load from side to side. Balancing on one leg. Every time you step, you put one leg in front of the other. You run, okay? Strengthening your hamstrings, your hips, your glutes, your low back and your core. Right here. You get it all. Hinge transfer. Stand up. The best part about these, no repeats. And these live workouts. I get to test my new moves with you guys. I get to test them, you get to try them. Let us know what you think for 3, 2 and 1. Rest. 22nd rest. Same thing, other leg. Same thing. Other leg. You're gonna stand on your left leg, okay? Start with the dumbbell in your right hand. Stand up with it on the left first. 10 seconds. Here we go. Water. Water. Standing on the left leg. Hinge and transfer in three, two. Let's go. Hinge, transfer the weight. Stand up with it on the same. Same time. What do you think is harder? Wait. On the opposite side or. Same leg, same arm. Rachel, Wait. Let me think about it. I think this feels better to me. Wait. No, this feels better. No, the first one. First one for sure. This feels easy closer to the leg, right? Yep. Nice work. Nice work. Stop it in that standing leg. Come on. You might notice one side feels harder. Naturally. That's normal. Come on. You got it. Initiate with a hip hinge. Shoot it back, pass in, stand it. Nice work, you guys. Stay with it right here. Back to planks in three, two, and one. You're gonna go plank and row. Good old plank and row. Good old plank and row. Nice work. Awesome job. If you want to take standing bent over rows, you do that. You want to take rows from a quadruped position on all fours. You can do that. What are you rocking that right? We're just gonna. Nice. Three, two. Let's plank and row. So you're just playing row, plank and row again. This can easily be taken up to an incline. As I was working my way back to this postpartum, I started in the high incline. Bent your box chair, and then slowly move down to the bottom stair on the staircase. Okay. And now I'm on the floor. Lots of levels, lots way to scale, lots of way to build. You got it. Stay with it. One row at a time, guys. One row at a time. Yes, you can. We're gonna raise that heart rate again after this. We're gonna raise that heart rate. 10 seconds to hold that plank and row. Come on. Stay with me. You got it. 5, 4, 3, 2, and 1. Nice work. All right, Rachel's gonna give you a walking burpee, standing bicep curl. I'm gonna give you a half burpee. Hold this loaded squat curl at the bottom, curl at the bottom, half burpee curl at the bottom, walking burpee curl at the top. Pick your poison. You get to choose. We go in three, two. Let's go. Half burpee hold, bicep curl. Nice jumper. Step back up. Come on, come on, come on, come on. Working on that hip mobility right here. That core strength half burpee curl. You can jump it. You can stand all the way up if that feels more comfortable for you, you do you. You got 20 seconds, guys. You got 20 seconds to push yourself, to push your pace. Come on. Oh, my favorite move. Up to his next. My favorite move. 10 seconds, guys. Let's go. Let's go. Right here. 5, 4, 3, 2, and 1. Set them down. Walk away. Grab some water, you guys. Two circuits left. That's it. Two circuits. My favorite circuit is next. Go back to one heavy weight. One heavy weight. If you've done some of our arms and abs or cardio before, you might have done this move. We're going to add on to it. Take the dumbbell, rack it here. Hold it like this. Two hands on your weight. Hold it here. Ready? Chop, squat, push, pass, chop, squat, push, pass, chop. One, squat, press and pass. Squeeze. I love this. Yes. Okay, load it on the left, to the right in three, two. Let's go, let's go. Chop, squat, press, pass. Chop, squat, press toes. Stay facing me on the top. Squat, push, Pass. Chop, squat, push, pass. You got it. Chop. Nice. We're working it. All right, here. Hello. Transverse plane, pivot, twist. Chop, squat, presses core. Oh, wrong way, wrong way. I can't Talk and teach. 10 seconds. Chop. Can we go add this to a filmed workout? I love this. All right, Rachel says it. It's coming back. 3, 2, 1. Let us know if you loved it. Did you love it? Did you love it? Because if you didn't, you're gonna love this one. This is Rachel's favorite move. Good old towel slams. Good old towel slams. Bring them back. It's been a while. Slamming, slamming, yes. How can you turn up the intensity? Right here. Last two circuits go in three, two. Let's go, let's go. Up. Come on. Heels, pop, then drive it down. 7. Slamming. Okay, right here, this is where you get that Mommy anger. Thank God, right? Anything you need to throw away today, Throw it right here. Throw away. Nice work. Pick up joy, Throw away the anger. Pick up joy, throw in anger. Come on, let's go. Right here. Slam it out. Yes. Right here. 10 seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Yes. Here we go. All right, this is the final move. What'd you choose? What'd they pick? What'd they pick? Megan. Megan's behind the camera. Snatches, snatches. It's a 53% bone. It's one minute. It's one minute. This is it, guys. One minute of alternating snatches. Holy bananas. Holy bananas. Holy bananas. It's gonna stink, but we're gonna do it one minute, right? Snatch. Okay, should we just talk about the snatch really quick? Here's your cues. Heels pop, thumb to armpit, land and catch. Let's talk about it. Ready? Hinge. Heels, pop, thumb to armpit before I flip it up. It's hard to do. Slip, catch it, back down. Heels pop off the mat. Your thumb comes up to your armpit before you flip the weight. Then you get underneath it and you catch it overhead. Because you are strong and you are athletic today. Yes. Heels, thumbs, catch. That's where we go. Alternate your hand each time. It's one minute. This is your finish. Right hand grabs that weight in 3, 2. Let's go, let's go. Up. Rocket, down. Switch, snatch it, rack it down. Ready? Heels, thumbs, catch. Nice work. Heels, thumbs, catch. The thumb is the thumb to Armpit before I flip that weight. Thumb to armpit. Flip it. Keep that weight nice and tight. Body. That's how you do it. Think about pulling thumb to armpit. Come on. Yes. Yes. You guys are awesome. Thank you for joining today and give us your vote for the win. 30 seconds. You got 30 seconds left. 30 down, 30 to go. I'm so glad we didn't have to do a minute of lunge posters. Oh, my goodness. Oh, my goodness. I think I might have, like, overruled and my bone rolled. Yes, team. Come on. Right here. So stinking strong. That's what you are. Yes. What would it look like If I said 10? 9, 10, 8. You got this. 7. Stay with it. Come on. Right here. 5, 4, 3, 2, 1. Whoo. Holy bananas. There we go. Lies kick my booty every time, but I love it. Totally changed my mood today. You guys. Totally changed it. That's why we're here. Make each other better. Make each other stronger. Yes. Way to go, Sarah. Rasha. Nice work, you guys. So glad. Thanks for joining us. How'd we do? How do we do on the YouTube? Love the dumbbell. Pick up a jump. Holy bananas. Yeah. I feel it. I feel it. You guys. You guys rock. Love the workouts. You feel so strong. We're so glad you feel strong, Amelia. Love you guys. Thank you for making my day just a little bit better today. Okay, here we go. Let's pull it down. Once I catch my breath, just like we started, the weight warm up. Take your hands behind your back. Big chest expansion. Pull the knuckles behind. Take them over to the right hip. Look over your left shoulder. Chest expansion. Neck stretch. Nice work. Bring it back. Chest expansion. Here we go. Arms come to the overhead. Look over your right shoulder. We got a super chat from Jesse Brooks. You love the chop, squat, pass and press. Of course, the snatches. Thanks again. I've always been working out with you for nearly two years. Yeah. Jessie, thank you so much for joining us, Jessie. We love you guys. Flap those waves. Two years. That is a feat. I hope you are proud of yourself. And we love that we can still bring you new moves that are fun, that keep you coming back for more. Jesse said it. Rachel said it. We'll bring it back. All right, let's go back to the back of our mat again. That nice squat, pry, squat, pry right here. Okay, guys, if you want to increase hip mobility or your depth of your squats right here. You got to hang out here every day. You got to tap the knee to the ground. Okay? Tap the knee to the Ground, you're working on hip as well as ankle mobility. Right there. Okay. This move right here. Great way to start your leg day. Great way to finish your leg day. Nice work. Let's walk out to that high plank. Let's drop down to those forearms and find that cobra. Okay, Just resting on your forearms. Nice little stretch here, opening up the chest and shoulders. Hang out here for about 15 seconds a day if you're experiencing that low back pain. Right. Nice work. Great way to finish that workout. You guys just rock. So stinking proud of you for showing up today and working out this life. And you guys, we have a special treat. We have a really special treat, don't we? Our next live. Our next slide. We're going to do add up for the needle. Come to your quadruped position. I'm just going to keep saying that because now I know how to say it properly. Kick your right leg out. Right arm reaches up overhead. Thread the needle. Thread the needle. Ear to mat. Right ear to mat. Shoulder to mat. Our next live workout is going to be November 1st. Mark your calendars. November 1st. It is a special live. I'm not going to tell you exactly why yet, but it is a special live and you are going to want to be there for it. Yes. We are pumped out. Let's switch out. Right, just like a bend here. Left leg out. Reach the left arm overhead. Thread the needle. Left ear. Left shoulder to mat. Left. Your left shoulder to match. Stretch it out. Nice work, you guys. Awesome, awesome job. Sit over onto your booty. Let's go. Nice little butterfly stretch. Thank you, Lululemon again, for sponsoring this workout. We're link what we're wearing below. Right hand, left shoe. Left hand, right shoe. Think about rounding through the spine. Tuck the chin. Chin towards the chest. Why does that make me cough? Spread the chest muscles apart. Sit up nice and tall. Stretch those inner thighs. Thank you guys so much for joining us. Thank you so much for voting on the poll. The last move. Do you think we should? It was fun. It was super fun. I like it. We're going to switch onto our back. Final stretch. Reverse tabletop. Fingertips face my butt. Legs are bending 90 degrees. Push into the heels. Press it up. Just let the neck and shoulders. Neck hang heavy. Shoulders are engaged and chest is spreading actively apart. Hold it here for three, two, one. Sit it back. You guys rock. I hope you come back for our November 1st workout. If you are not subscribed to Nourish Movelove, you gotta hit subscribe to that YouTube channel. And you guys, how we know that you guys like our live workouts or you like this format is if you can drop a super thanks, that's it. Simple. After this video goes live, there's super thanks opportunities for you guys to say thank you. And what that allows us to do is continue to come at you with more live workouts and maybe one day nourish Move Love will have a studio so we can come back with more and more and more. That has been our goal for seven years, is to get get a studio, you guys. One day we're going to get there. And it's all because of you guys watching along with us dealing with the ads that come on YouTube. We're so grateful for that. Okay, so thank you for following along. Have an awesome rest of your day. You guys rock. And I hope we see you November 1st. Have a good day. Bye, you guys. Awesome. I'm going to say goodbye to Instagram. Nice work. Thank you guys so much. It's always so fun to read these comments afterwards. Lisa, nice work. Oh, we got another one. Jennifer Bartlink. Jennifer Bartling. I hope I'm saying your last name right. Thank you. Been working out with you for two years too. Oh, we love you guys. We love our longtime followers. Thank you, Jennifer. Thank you, Jennifer. Thank you so much. So grateful for you guys and I hope you guys love these live workouts. It's always so fun to engage with you. Sarah, thanks for putting breaks exactly when I need them. We're on the same page, girlfriend. On the same page. Big mama needs a lot more breaks these days. Oh, Beverly, you're in England and you found us during lockdown. You've been doing our workouts four times a week. Oh, you have? Covid. I'm so sorry. But look at you still joining us live. Oh, Anna Faye. Two years too, you guys. What is with the two year mark? The two year mark. We got to make it three now. Nice work, you guys. Awesome. This went by so fast. I totally agree. No repeats. Just fly stinking by. Nice work, you guys. Thanks so much for joining us. And we hope to see you guys on November 1st for our next live. Otherwise, we'll be sweating with you tomorrow and the day after that and the day after that. Have a good day.