LIVE 40-Minute Full Body SHRED (Dumbbell Strength + HIIT Cardio + Core Circuits)

On YouTube. You guys are so awesome. I just saw all these comments come in. I am so pumped about it. Good morning, Bridget and Emily and Catherine and Audrey and Kelsey and Holly and Marge and Brenda and Robin. You guys are ready to shred. I love it. Good morning, you guys. Welcome. We are so excited to be joining you this morning. We are coming at you live with a 40 minute full body shred. We have like three cameras, my Christmas tree in the background and all my stockings over here. If you're on Instagram, you can't see. If you're on YouTube you can see. But we are in the holiday spirit over here. All right, you guys, I'm Lindsey Baumgren of Nourishment of Love and I have the amazing Rachel with me this time. Today we are gonna be swapping roles. So Rachel is coming at you with high impact. I'm coming at you with low impact and showing you pregnancy friendly modifications. We are about 20 weeks pregnant here and you can totally take this at your pace. All you're gonna need are some dumbbells. And we are super pumped because today's workout is brought to you in partnership with our friends at Lululemon. Naturally, we're supporting our our lulu gear. I have on the aligns, my favorite pregnancy legging. But these are actually, you guys, I think these are like the biggest hidden secret. I don't know. They're like on the Lulu site. I think they're online only. But they're the scallops. They have a scallop at the bottom. They're like the best. They're aligned with a scallop. It's so cute. Super cute. I have on the EBTA street tank. It's got that nice ribbed feature. See the ribbed feature on the baby with the sun and rig. Did you consider your sporting up to train crop? Right? Yeah. So we have this. It's the same crop. She's got the CR version, I got the bum friendly version and the Wonder trains which are favorite workout leggings not during pregnancy. Right? Love those Wonder trains have awesome compression but still like the buttery softness of the align. So we will link everything we're wearing in our Instagram stories. These workouts are going to stay live on YouTube and on Instagram and we are so pumped to shred with you guys today. Here is what your workout looks like. You have three circuits. We go upper body, lower body, core and cardio. You're going to going to do each circuit times two or times three actually. For the first two circuits we'll probably only get through the third circuit. Times two. OK, so you have four moves per circuit. 40 seconds on, 20 seconds off. And all you need are a set of dumbbells and we go upper body, lower body, core cardio. So this is actually the format that I personally teach live tomorrow mornings, on Friday mornings. And so I love this format. It's super awesome. We're going to hit everything from head to toe. And that's it. You guys ready to rock it? Let's go. Let's go, she says. I'm going to grab a quick sip of water. We are going to get ourselves warmed up, you guys. Okay, so let's get started with a good bodyweight warm up. Then we're going to jump into this 40 minute full body shred. Here we go. Feet are stacked underneath my hips. Big inhale. Reach up nice and tall. Exhale, baby. Back bend. Pull those elbows down towards your hip pockets. Nice. Reach up tall again. Forward. Fold. Reach the fingertips forward the toes. Just let it all hang heavy. Let that neck drop. Soften in the knees. You can wobble up the legs a little bit. Now you're going to reach for the toes and then you're going to reach overhead. As you reach overhead, give me a calf raise. So it's a hip hinge and a calf raise. A hip hinge means I'm pushing my hips back towards that wall behind me. Calf raise at the top. Warming up my calves and ankles if I want to jump today. You get to decide your workout. You do you right. Nice work. Hip hinge and reach for the top. Nice. Give me two more. Hinge it and reach it. Last one. Hinge it and reach it. Now we're going to squat it so the hips go down, down and back, right? Sit that booty back. Knees track out towards those outer three toes. Chest up, eyes up. We are going to hit it all today. You're going to get the deadlift. That's the hip hinge we just did. Warming up the hammies and glutes. You're going to get squats, a lot of squats today, right? Warming up the legs, glutes, quads. Nice. And then we're definitely going to hit the upper body too. Hit the core. It's all going to be involved. It's a super fun workout. Go right here. Go. Four. You got it. Come on. Three. Nice work. Two. You're going to hold at the bottom. Last one. Hold it here. Pulse for eight. Seven. Can you wiggle those toes? Weight in the heels. Four. Three. Two. Plant your hands Step back to a high plank. You can take that high plank from your knees or from your toes and shoulders stacked over wrist. Shoulder. Tap opposite hand, opposite shoulder. Tap it up for eight. Seven, six. You got it. Five, four, three, two, one. Step the right foot outside the right hand. Give me a nice easy twist. Gaze. False fingertips. Take the right elbow. Drop it to your right ankle. Shoe, wherever you can reach. Just think about opening up those hips. Reach it back. Open nice and wide. Do it again. Drop that right elbow towards the right ankle. Nice. Reach back. Open. One more time. Replant that right hand. Step back. Two, push ups. Knees or toes. Down, up, down, up. Hold it here. Drive those knees towards your chest. Slower. Fastest. Up to you for eight, seven, six. You got it. Five, four, three, two, one. Step the left foot outside the left hand. Easy twist. Gaze falls. Fingertips. Left elbow, left shoe. Nice work. Open those hips. Reach it back. Open. One more time. Drop that elbow. Elbow to shoe. You got it. Open it back up. Step back. High plank. We go slow. Burpee. Step and step. The right foot, the left foot. Stand up, Take it down. Step back. Switch that leaf, but go left, then right. Stand up, take it down. Step back. One more each way. Here we go. Right, then left. Stand up. Take it down. Step back. Last one. Give me left. Right, Stand up. Let's jack it out. Jack it or tap it. Jacks or taps, it's up to you. I'll show low impact today. Rachel showing high impact. Take it at your pace for 8, 7, 6. Hold those feet nice and wide. Final 4. 3, 2, 1. Step nice and wide. Toes face me or slightly out. Hit side to side. Side to side. You'll see I'm butting up next to a bench here. I have a box I'm going to be using today to show a modification, adding an incline to my planks. Push ups and burpees. Take some pressure off my core. Nice. Go. 4, 3, 2, 1. You can hold it to the left option to sink in. Nice and deep. Right toes up towards the ceiling. Should feel really good. Awesome job. Walk it up and over. Other side. Sinking. Nice and deep. Toes can pop up, opening up those inner thighs. Hips, we love it. Back to center. Take a nice wide leg forward. Fold. Walk those hands right underneath you. Stand up nice and tall. Nice little pivot, twist. Pivot, twist, pivot, twist. Brace that core. You got it. Go. Four, three, two, one. You warm, Rachel? I'm warm. Woo. She's warm. I'm warm. Let's do some high knees actually. Get them up, get them up. You can march it or run it. Go. 8, 7, 6. Butt kicks. Cause my quads are so sore. In 3, 2, 1. Heels feel good. Open up those quads. Oh my good. Rachel and I were in the studio shooting on Tuesday and we are so sore. Shake it out. Let's go. Go for four. Three, two, one. Grab some water. We are jumping in. Good morning everyone who's joining us on Instagram. Good morning, Lisa. Good morning. Good morning everyone who is here. You guys are ready to shred. Finally getting on for a live workout. Welcome, Marge. So glad you can join us for your first live hello from New York and Boston. Oh my goodness. Good morning from Virginia. All over the place gang is all here. Let's do this, you guys. We are jumping in. Circuit number one is chest, back squats and deadlifts. Holy bananas. What a circuit. Hitting all the large muscle groups in your body. Okay, you're doing it for 40 seconds. 20 seconds of rest. First move is upper body. You're gonna give me a stack on push up and row. So I got a nice heavy dumbbell here. That dumbbell. It's going to go just on my right hand. If you want it on your right hand. Okay. You are going to give me one push up, one push up. And then you're going to give me one row on the right. And then you're going to give me two push ups, two push ups. And then you're going to give me two rows on the right. Ok. And then you're going to give me three and three. So you're stacking on. You get to whatever you can get to. One pushup, one row, two pushups, two rows. We're doing that for 40 seconds. Just using your right arm to row. We'll use the left arm next time. I'm adding an incline to my push ups and then I'm going to take my rows from there as well. You do that, you can take it from your knees. Do whatever works for you. You ready, Rachel? Let's go. Your push ups start in three, two. Let's go. I got one push up. One row on the right. And then you're going to give me two push ups and then two rows. Like I said, you get to take this at your pace. Knees or toes. I like the incline so it gives me that full range of motion with this baby bump. Come on, stack it up, stack it up. You go three, three. You go four. Four. What can you get to? Nice. You're halfway. You're halfway. Keep pushing. Nice. Come on. One push up at a time. One row at a time. Come on. I'm at 4. 4. That 4. 4. What are you gonna get to? You're in it right here. Finish. 5, 4, 3. Two dumbbells down. Nice work. We go lower body. You give me one squat and one deadlift. Option to add a clean if you want to. I'm going to show just a deadlift squat. So I go one deadlift, one squat, then I stack on two deadlifts, two squats. So you're saying format. Stacking it on one deadlift, one squat. Stack it on in three, two. Let's roll. One hip hinge, one hip drop. Two hip hinges. Two deadlifts. Two deadlifts. Nice. Two squats. Option to add the clean and front racket like Rachel. Option to keep your weights at your sides like me. Go three. Nice. Three. Final one. Now we go three squats. Push those knees out. You got it. Drive through those heels. Stand tall. Nice. That's three. Go four. Four. Come on. Hip hinge for four. For three. Keep those dumbbells tight to the body. Squeeze those lats. One more. Four squats for the finish. This is where you finish. Go four. Three, two. And recover. Nice work, guys. Awesome job. Ready to come to the back of our space? You're gonna give me a squat. Set those weights down, walk out to high plank, walk back in, grab the weights, stand up. This is core. One squat and a plank walkout. One squat and a plank walker. I'll move forward here. Sweet, man. Into your three. Two. Let's go. Squat, plank, walk out. Hit that bench. I can't move up my hair. Making it work. Make it work with the space you have. Walk up to the high plank, walk back in, pick up those weights, stand up, drive through the heels, set the weights down, walk out. High plank, walk back in. Grab those weights, stand up. Nice. Full squat. Working on that range of motion. Get set those weights all the way down on the ground with some control. Plank walkout. Hello. Shoulders, core. Right there. You gotta grab those weights. Stand up. Come on. You're here for five. Four, three, two and one. Weight. Swap to the side. Cardio. Cardio. 40 seconds of work. 20 seconds of rest. High, low, laterals. So I go low, high, low, high, low. Doing a little lateral shuffle or squat jump. You decide. Take a giant step right, push left. In three, two. Let's go low, high, low, high, low, high. Can you tap that? Opposite toe. Opposite toe, opposite hand. Opposite toe, opposite hand. There you go. Tap and jump. Move it side to side, raising that heart rate. Bigger the arms higher. That Heart rate's gonna go shuffle or jump it. Make it bigger, make it small. Halfway. Come on. Push your pace. Do a chance right here to raise your heart rate. Come on. You got this. 10 seconds, guys. 10 seconds. Yes, you can. Just keep moving. Right here. Final five. Four, Three. Two. Recover. Walk it off. Grab some water. Okay, those are your four moves. Do again. Same thing. Stack on, push up. Stack on row. Dumbbell the left hand. 1. Push up one row. We're on it. 3. Let's roll. 2. Let's go. 1. Push up one row left. I'm sorry. Reach how you're good. Two push ups, two rows on the left. Add it on. What'd you get you last time? Four. Yeah, right. Nice. Come on, catch that breath. You go into it right away. Pull from that elbow out of the rib cage. Here we go. 15 seconds. You got. You got it. Stay with it, guys. Right here. Come on. You're in the butterfly. 4. 3. 2. Recover. Nice minutes for each side. Whoo. Next time we just go push up, alternating row. No, we do 20 seconds of push ups. 20 seconds a row. I take it back. We change it up. Here we go. Stack on, deadlift. Squat. What do we get to? 4. 4, I think. Start with four deadlifts. Four squats. We go reverse order in. 3, 2. Let's go. Four deadlifts. Hip hinge. 1. 2. Nice work. 3. Keep those dumbbells tight. Crush the hormones in your armpits. Go right into squats. Four of them. Four. Three. Nice. Two. Grab some heavy weights here. Big legs. Come on. Right into it. Three. Three deadlifts. Hip hinge. Push those hips back towards that wall behind you. Nice. Three squats. Here we go. Right into it. Three, two and one. We go. Two, two, two. Two, two. One. Two squats. Here we go. Two. Finish it. One. One. One. Deadlift. One. Squat. Finish it and squat. And you're out. Squat walkouts. Squat walkouts. Give me that big squat. Set those weights down at the back of your space. Walk outside. High plank. Walk back in. I can move up just a hair for you. Here we go, guys. Grab your weight. Squat and walk in. 3, 2. Let's go squat, sitting down. Walk out. High plank. Another great workout with core. Not a single crunch in this workout. Here we go. Walk back in. Why? Because I can't do crunches. To do right. There are a lot more fun things to do. I'm gonna be doing crunches around here. Set it down. Walk out. Halfway, guys, halfway. Stay in it. Drive through those heels. Stand tall. Nice work. Here we go. Come on. 10 seconds. 10 seconds. Yes, you can walk it out. Grab the weight, stand tall. You're ready for 5, 4, 3, 2 and 1. Nice. Weights are off to the side. Weights are off to the side. Cardio high, low. Can you get that opposite hand to opposite toe? Take a giant step left. We're going to push right, okay? Right hand reaches for left toe. Up and over we go in three, two. Let's go. Hit the toe up and over. Here we go. Come on. Give me that. Full squat each time. If you got room. Make it big. Really push side to side. Come on. This is your chance. Cardiovascular. This is strength training for your heart right here. Strength training for your heart. Heart disease is the number one killer of women and men. Let's go. Come on. Knock it out. Yes, you can. Yes, you can. Stay with us right here. 10 seconds, guys. 10 seconds. You got this. Push for it. 5, 4, 3, 2. Recover. One more time. One more time on circuit one. Okay, one more time. 20 seconds push ups. 20 seconds rows. Alternate your hand. Here we go. Set it up. Push ups in 3, 2. Let's go. 20 seconds of push ups. 20 seconds of push ups. Maybe you try it from your toes. It's only 20 seconds. Yes, you can. You got 10 left, 10 left. Then you hold plank. You go alternating row, alternating row. Come on, you're there. Four, three, two. Let's go. Plank and row. Right here. Come on. Set it up. Row, row. Option, take it from an incline option, take it from the ground option. Can be bent over rows. Playing right to our elbow meets rib cage. 20 seconds, chest and back. Here we go. Finish it. You got three, two and one. Chest and back are done. Nice work, guys. Nice work. Grab those heavy weights again. Stack it on. One deadlift, one squat. We start at the bottom. Let's get back up to four. Okay, that's what we made it to last time. Four and four, here we go. Deadlift in three, two. Let's go. Hip hinge. Drive through the hamstrings, glutes. One squat. Two. Two. Two deadlifts. Nice stacking on two squats. You got it. Two squats. Nice. Come on. Three and three. Three deadlifts. Nice work. Drive through those heels to stand you tall. Three squats. Push those knees out. You got it. Nice. Give me that. Full range squat each time. Four and four for the finish. Let's go. Four, three, two. Finish right here. One more. Four squats. This is it. Go. Four, three. Nice. Two and one. You're out. Take it to the back of your space. Squat plank Walkout, squat plank. Walkout. How we doing? How you doing, Rach? Sweating, right? It moves fast. You a longer break between circuits, guys. Right here. Grab those weights. Rotting. Three, two, let's go. Set it down. Walk up to that high plank, walk back in, grab the weights, drive through the heel, stand up, set it down, walk out. High plank, walk back in. Grab those weights. Come on. Last time you're gonna do each move. Now you know what you're doing. How do you intensify it? Maybe it's heavier weights. Maybe you walk onto that plank a little bit faster. Challenge your pace, challenge your tempo. Come on. If you're working on range of motion for that squat, always got a progress while you're striving for 10 seconds. 10 seconds, let's go. 5, 4, 3, 2 and 1. Body weight, high lows. High lows, guys. Right here. High lows. And then you get a rest. Longer break, it's on the other side. That break's gonna feel good. Finish circuit one, giant step right. Left hand, right toe. Push left. In three, two. Let's go. Down, up, down, up. Come on. It's 40 seconds and it's the last time you're gonna do it. Right here. Lateral, high lows. Let's go. Push, push. Come on. Use those big strong outer glute muscles to repel you side to side, right? My hip abductors stabilize my side to side movements. Halfway. Push it. Let's go. Right here. Full squat each time. Come on. What would it look like If I said 10 seconds? Yes, you could. Keep moving. Right here. Last 5, 4, 3, 2. Recover. Nice work, Rachel. Go. Quad A break. Quad A break. One circuit down, two to go. How you doing? Breathing heavy. Yeah. Crazy hair starting to come out. There it is. Slick it back. Nice work, Kimberly. You do your best working out with kids, right? She's working out with a two and a half year old. I totally get that. And an eight month old in the bouncer. And all the moms do this. Get it, get it, Kimberly. Can't wait to do this after work today. Yeah. It is a full body shred, guys. Circuit two. Grab some water. Remove that. Shoulders, triceps, lunges. Shoulders, tricep, lunges. Okay, first move. Push, press. Okay, 40 seconds. Dip drive, two inch dip drive overhead. Dip drive, dip drive. Right there. Two inch dip drive overhead. That's your first set. Your second time through, we'll do triceps. Third time, we'll do the combo, okay? Then we go stack on lunge with a stack on calf raise. Hey, yo, that's a fun one. If you've done our Split Strong program. You know we like a good lunge with calf raise. We are throwing it back to Split Strong starting Monday, team. Starting Monday. Build that base strength so we can crush January because we have a brand new, new program. So pumped. Okay, grab your weights. 40 seconds. Push. Press 2 inch dip drive overhead. Lock it out. Come on. Shoulders, shoulders. Let's go in three, two. Let's go. Dip drive, dip, drive, dip, drive. You take this at your pace, your tempo. You can always slow it down. Find a cadence you can stick with for 40 seconds. Right here. Squeeze those glutes. Don't arch that back. You can always give me an alternate. Guys, right here. You can always drop down to one dumbbell. Come on. Halfway. Let's go. Push. Push. You got it. Yes, you can. Come on. Up and up. Go for 10. Come on. Nine, eight. You got this. Seven, six, five, four, three, two, one. Whoo. Hello. That'll keep your heart rate high. All right, guys, stack on lunge with a set or lunge with a stack on calf raise. Let's go. Right leg forward, left leg substack to lunge. I go one lunge, one calf raise, stand up, then I go lunge. Hold two calf raises. So I'm lifting that front heel off the ground. All right, we go in three, two. Let's go. Step back, lunge. Give me one calf raise. Stand up, step back, lunge, hold. Give me two cat raises on that front heel. Stand up, step back, hold. Give me three calf raises on that front heel. Nice. Stand up. Give me four calf raises. If you don't like the calf raise, just hold it. Time under tension each time. You gotta hold that lunge a little bit longer. Five calf raises. Let's go. 5, 4, 3, 2, 1. Stand up. Legs are on fire. Come on. Go for six. Six, five, four. Get low in that lunge. Two, one. You're in it. You got five, four, three, two. Stand up and you're done. Shake it out. Hello. Legs there. They are uneven. Oh. Hold with an overhead march. This is standing core off the floor. Let's go. We did right leg forward, left leg back. Let's keep the dumbbell in our left hand. Punch your left arm overhead. Hold here. March, march, march. That's where we go. Right in three, two. Let's go. March and march. March and march. You put that other arm out for counter rounds. If this overhead hold doesn't feel good for you, you can stack it right here. Okay. It's a standing march with an uneven load. Make that core work. Get that arm up. Okay. Elbows locked out, bicep by the ear. Get those knees up right in line with your hips each time. Not down here. Don't cheat it. Get it all the way up. Up. Flex that foot. Get it up for 10. Let's go. Come on. Yes. You got this. Final five, four, three, two, one. Nice work, team. Nice work. Cardio. It is a burpee. Two lunge jumps. One burpee, two lunge jumps. I'm gonna take from an incline. Step or jump, back, lunge, lunge, step or jump, back lunge, lunge. Ready? I know you are. Crush it. 40 seconds in three, two. Let's go. Give me the burpee. Lunge, lunge. You can step it or jump it. One burpee, lunge, lunge. Come on. One burpee, two lunge jumps. Your pace, your tempo. 40 seconds. Yes, you can just keep moving. Right here. You got this. So strong. You're halfway, guys. Halfway. Come on. Right here. Building physical and mental toughness. Right here. Dig in. Ten seconds. Let's go. Get after it. You got five, four, three, two. And you're out. Nice work, Rage. Crushing that full burpee those legs. Breathe it out, guys. Breathe it out. Back to the top this time. One dumbbell overhead triceps. One dumbbell overhead triceps. We go in three. Here we go. Catch your breath. You're take one dumbbell overhead. Here you go. Like this. You're gonna bend, extend. You're on. Three, two. Let's go. Hide the dumbbell. Show it, hide it, show it. Keep those elbows nice and tight. Bend, extend. I really like to think about spreading that mat apart underneath me. It's going to help activate the glutes and quads. Take the arch out of the low back. You can always take this from a seated position. Come on. Triceps, shoulders and triceps. 2. Upper body push muscles. Put them together right here. Come on. Yes, you can. 10 more seconds. Let's go. Dig in. Right here. Bend, extend. For the final five, four, three, two, and one. There we go. Nice work, team. Stack on lunge lunge with a stack on calf raise. Left leg forward. Right leg is going to step back to lunge front. Left heel is going to pop off the ground for the calf raise. If you don't like it, just hold your lunge at the bottom. Lunge, hold one, step back lunge. One calf raise. We stack on the calf raise in three, two. Let's go. Step back, lunge, hold. One calf raise. Stand up, step back, lunge Hold. Two calf raises. One, two. Stand up. Step back. Hold for three. Three, two, one. What did we get you on the other side? Six. And a little bit more. Six. And I thought. I really thought you were gonna make us finish that six. There's that balance round. Five. Five, four, Three, two, one. You gotta finish it. You gotta go. Six. Let's go. Hold that lunge. Go. Six. Five, four, three, two. Stand up and give me one more lunge. Yes, you can. And you're out. Down and up. Nice work, guys. Set the weights down. Oh, no. Overhead march. Keep one, keep one. Put it in your right hand. Shoot that right hand. Overhead. Uneven march. Other side. Right. And keep those shoulders turned on today. Hello, shoulders. They're not far from Tuesday. Oh, of course not. Or that upper body superset everyone just did. Right? Push overhead. Hold it here. Lock it out. March it. Let's go. 40 seconds. Put that other arm out for counterbalance. You can put it on your core so you feel it working. You got it? Let's go. Right here. Come on. Unilateral core training. Get that elbow locked out. Get that arm right by the bicep. Bicep by ear. Get those knees up and up. Let's go. You got this, guys. Stay in it. Right here. Come on. 10 seconds. Let's go. 10, nine, eight. You got this. Seven. Six. Five. Four. Three, two and one. Set it down. Nice work, team. Burpee two lunge jumps. One. Burpee two, lunge jump. Let's go. You are strong and you are capable. You are strong and you are capable. Yes. Tell yourself that right now. Say, yes, I can. You gotta buy in mentally before you get there physically. Let's go. 3, 2. Let's go. Burpee, lunge, lunge, jump. Under step. It's up to you. Take that. Your pace. It's your 40 seconds. My goal is to have you moving all 40 seconds. Whatever that looks like. Just keep moving. Yes, you can. Come on. Yes, you can. Yes, you can. Let's go. You gotta repeat it to yourself. You gotta tell yourself, build yourself up right here. We're doing this with you. We're in it together. Come on. Dig in. 10 seconds, team. 10 seconds. Let's go. Finish it right here. 5, 4, 3, 2. You're out. Nice work. Rage, water, ponytail everywhere. Sweat is flying. It's a full body shred, guys. All right, one more time through circuit number two. Close it out, close it out. Then we do 20 seconds of push press into 20 seconds of overhead triceps. Okay? You can do it with One dumbbell. So I'm going to go one heavy 20 pounder. I'm going to do one or two. I'll do one, go straight into. Okay, going. Hold right here. Dip drive for 20 seconds. I'm going to flip the dumbbell and go right into triceps. Yes. 20, 20. Finish it. Circuit through. Circuit two, circuit two. Third time in three, two. Let's go. Dip drive. Come on. 20 seconds here. Right into 20 seconds of triceps. Yes you can. You only got to do each one for 20 seconds. Make it happen. 10 seconds here on the push. Press right into overhead triceps. You got it. Flipping that dumbbell in. 4, 3, 2, 1. Let's go. Triceps. Get it up. Bend, extend. Come on. You got it. 20 seconds here. 20, 20. Oh, I feel this heavier dumbbell. Tell you that much. There's those triceps. Let's go. Finish it, guys. Come on. Yes, you can. For 5, 4, 3, 2 and 1. Ah, nice work. Awesome job. Lunge, calf raise. You're just going to give me an alternating step back lunge with a front calf raise. So step back, lunge, calf raise. Switch out the leg. Step back lunge, calf raise, front heel. Does the calf raise? Yes. Let's start stepping back on your right leg in three, two. Let's go. Step back. Right, left heel, calf raise. Switch it out. Step back, left, right heel, calf raise. I think this is easier than the stack on. What do you think, Rachel? It feels good to finish with this one, right? I'm glad we only do six calf raises. That stack on tempo where you gotta hold that lunge and do a calf raise. It gets tricky when you get up to six. You really feel that front quad and glute firing up. You know, now that I think about it, I think the split strong workout that we do this move in, you're wearing these leggings. Oh, yeah. Burned in my head. 10 seconds, guys. You're right. I am. That's how I remember workouts. Despite the clothes, I think you've done a lot of other people. 5, 4, 3, 2, 1. We get a lot of comments. That's like what? You were wearing pink leggings in this top. What workout is it? I'm like, oh, yeah, I know what one that is. All right, overhead march. This time you're just gonna take one dumbbell, hold with both hands overhead and march. Feeling real ambitious today. Put one dumbbell in each hand. Make it spicy. Let's go. Three, two, one, Lift and lift. Right here. Get them up, get them up. You Got it? Yes. You can get those knees up like I said. You want to challenge, but one dumbbell in each hand. We finished one of the new workouts coming in January with that double arm hold. I was like, this won't be bad. Brutal. Rachel and I were shaking. You guys, should we tell them? Should we tell them the secret about the new program? Do you want to? There's a one minute burnout at the end of every singing workout. And it stinks, but you're going to love it. Messing around? No. Go for 5, 4, 3, 2, 1. Nice work, you guys. Burpee lunge jumps, you guys. When we filmed the new program coming in January, I was in the best shape of my life ever. Two kids. I was, like, going into pink. It was right before I got pregnant with this one. And let me tell you, that program is spicy. It is spicy, but it's awesome. One burpee. Two lunge jumps in three. Let's go. Finish it. Two, One last time. We're gonna do it. Finish circuit two right here. We had to add a fun one minute burnout to every workout. We did it in the first couple, and I was like, well, now it's gotta be a thing. So the bonus of doing live workouts with us, we get the insider details. Come on, let's go. Push it right here. You know what the beautiful part about the segger is? You're gonna get a four week jump start on your New Year's goals. Four week jump start on those New Year's goals right here. Let's go. 10 seconds. Come on. Whoo. You got it. 5, 4, 3, 2, and 1. Nice work, Rachel. Holy cow. That's right. There are the two most hated exercises in one move. Really? The burpee jump. I love that. I love that move. I bring it to my class, like, every Friday. Like, we're doing burpee lunge jumps today. I'll probably feel the same as Rachel. Don't love it. I'm like, I love this move. How are we doing, guys? Two circuits down. You only got one left. Whoo. You have those stockings, too. Aren't they adorable? Out of water already. I know. Refuel, guys. You're going to need water for this one. All right, One more circuit left. How we do it on time? Okay. We're gonna get through this circuit twice. You only got to do the last circuit twice. Okay. You mentally wrap your head around that. Does that make it a little bit easier for you? Yeah. Yeah, totally. Right? Well, downhill. It's all downhill from here. You only got to do the circuit twice. It is biceps and lateral squats. Biceps and lateral squats are your focus. Okay, here's what it looks like. You're gonna get B15 count bicep curls. That means you're doing five half curls. And then you're going to hold and switch directions. Five. The other way. And then five full range curls. I'll walk you through it. It's five half curls each direction. Five full curls to get to 15. I know my math isn't good, but I can do five plus five plus five. There you go. Here we go. Shoulders down and back. Soft bending those knees. Fifteen count curls. We go for 40 seconds. We should probably get through about two rounds. We go in three, two, one. Let's go. Go for five. Nice. Four. The beautiful thing. My kids. I'm like, give me 30 seconds. They're like, mom, I'm like, trust me, I know 30 seconds like the back of my hand. After filming workouts, we got one more, two more. Okay, that's five. Here we go. Can't count, though. Five. Here we go. Four. Nice work. Three. Come on. Two and one. Go to full range. All the way down, all the way up for five. You got it. Four. Nice work. Three. Back to those half curls in two and half curls. Half curls. Let's go. Go for five. You got it. Go for four. Nice work. Go for three. We're gonna finish half curls the other way. Two and half curl. Go all the way up, halfway down. Nice. Two. Nice. Go for three and four and five. Nice work. Okay. One. Nomel. One dumbbell. Take a nice wide stance. Lateral squat. You're gonna hold dumbbell in your left hand. Go down on the right, up on the left, down on the right, up on the left. We go on three. Two. Let's go. Down on the right, up on the left. Dumbbell down. Front racket down, front bracket. So you're giving me like a side to side lateral squat. You're switching the location of the dumbbell. Nice. Putting a little power into it. Think of it as a single leg squat for each leg, using those outer glutes, inner thighs, hip mobility. Come on. You know how to do each side once. Let's go. Down, up, down. It's fun. Little pendulum. Ten seconds. Let's go. Finish those legs right here. Five, four, three, two and one. Now biceps stay turned on two, right. Whoo. Side plank, side plank. Okay. Side plank. Gonna hold it. I'm gonna take it from the box. You can always go knee down. Side plank, crunch and lift. We go three, two, let's go. Give me a crunch and a lift. A crunch and a lift. If you don't like it, you can always omit it. Okay, you can hold side plank. You got it. Crunch and lift. Let's go, guys. Yes, you can. Halfway burn. Hello, outer glutes. Hello, obliques. Do you feel? I do. Holy bananas, that's spicy. 10 seconds, guys. 10. Come on. 9. You got this. 8. 7. 6. 5, 4, 3, 2, 1. Oh, why did that bird so bad? Okay, let's do lateral lunge, short right. Two high knees. Looks like this. Lateral lunge. Drive. One, two. Lateral lunge, drive. One, two. One lateral lunge, two high knees for 40 seconds. Just to your right. In three, two. Let's go. Hit right, drive. One, two. Hit right, drive. One thousand two. Hit right, drive. Up, up. Come on. Yes, you can. One lunge one or two high knees. Come on, right into it. Drive that knee up. Use that core. Push your pace. That's how you're going to raise your heart. Right here. Come on, come on. You only got to do each side once. Let's go. Get after it, guys. Get after it. Right here. Come on. 10 seconds. 10 seconds. Yes, you can. Come on. 5, 4, 3, 2, and 1. Whoo. Nice work, Rage, guys. One more time. One more time through that circuit. Bicep curls, lateral squats, side planks. I am dying. I told my husband, I don't know. Just because I'm older this time, because we have two kids. Because my job can be somewhat physically demanding. Somewhat. This pregnancy is kicking my tail. So if you always see energetic Lindsey and you're like, how does she do it? No, that I am struggling right there with you. This is hard. I did not want to move today. You know what motivated me to move today? You guys showing up, doing this live workout. So let's do it together. Let's finish this side together. This is it. 15 count curls. 5 half curls. 5 half curls. 5 full curls. Yes. We go in three. Two. Let's go. Curl for five. You got it. Four. Nice work. Three. Come on. Two. And switch directions. All the way up. Halfway down. Nice. Awesome job. Got three. Come on, you got two. One more. And we go full range. All the way down. All the way down. Go for five. Nice work. Four. Come on. Three. You got it. Two. And back to half curls. Yes. Go for five. Come on. Four. Nice work. Three. We finish these half curls. Two. Switch directions and you're done. Let's go. Halfway up. All the way down. Nar. Sorry. Other direction. Nice. You got it. Three. And two. And One. You're done. I can't talk. Okay, here we go. What do we got? One dumbbell Lateral squats. Dumbbell. This time in your right hand. Okay? Down on the left, up on the right. In three, two. Let's go, let's go. Down left, up right. Down left, up right. You got it. Finish these legs off right here. You guys. Come on. Final circuit. Yes, you can. You got this. Stay in it. Nice work. Halfway. 20 seconds. Come on. You got it, team. Let's go. We do this together for 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1. You're out. Side plank. This one is real spicy for me. I don't know why, it's just hard. I'm going to turn my backside to you. I'm going to see Rachel's front side. So I get to be timer babe. Your timer, Timer queen. All right, tell us when we go. Rach, you're on in three, two, one. Let's go. One. Crunch. One. Lift. You can stack your feet, you can scissor your feet. You can drop to that inside knee. Come on. Nice work, guys. Maybe it's better I can't see myself. I know. Do you like not knowing? I kind of do. I kind of do. You're halfway. Oh, man. I thought we were farther. Oh, no. I shouldn't have said anything. Come on. Yes, you can. Keep moving. Let's go. You have 10. Finish it. Final five. Four. Three, two, one. Woo. Nice work, guys. Lateral lunge. Two knee drives. Let's go. Let's move it. Lateral lunge. To your left, right into that knee drive. Two knee drive. So here we go. Lateral lunge, left. Two knee drives. This is your big finish. Come on. We're there in five. Here we go. Hit it. In three, two. Let's go. Lunge. Drive, drive, drive. One. Lunge. Two knees. Come on, come on. Finish this workout right here. Yes, you can. Let's go. Move athletically like you can. Let's go find that inner athlete today. Finish strong, man. It feels good to know when you're almost at the end of that workout, doesn't it? That hot coffee, it's on the other side. Here we go. Come on. Yes. 10 seconds, team. 10 seconds. Finish it right here. Go. 5, 4, 3, 2 and 1. Holy bananas. That kicks this mama's butt today. High fives. High fives. Instagram. High fives. YouTubes. YouTubes. We're gonna call you from now on. Special shout out. And thank you to Lululemon for sponsoring this workout, giving us these awesome apparel. Really put them to the test today, huh? Put it to the test today. Let me tell you, I got a lot of sweat underneath this. Sweat wicking clothes. Special thanks to Lulu. Thank you. We will leave what we're wearing in stories on Instagram today. And you guys, these, we're gonna stay live on YouTube and on Instagram. Let's stretch it out. Actually, I gotta give a couple shout outs. Couple shout outs on Instagram. Absolutely crushed it. Brett. Thank you. That was killer. I hear you. Killer. Nice work. Awesome, Dani. Awesome. Jessie. Loved it. You girls rock. You are so awesome. Thanks for showing up. Thank you. Nice work. Love sharing. Rachel, give the cues. Maybe we should hand it off. When I start breathing really heavy in that third trimester, I am just going to hand the mic to Rachel. All right. Awesome job. Nice work, you guys. Awesome work. Delilah, great workout. Kati, you finished your workout and saw we were live. Oh, no. Yeah. Get on our email list and you always get our notifications, you know, when we go live. OK. Jump on our email list. Nourishmovelove.com subscrib subscribe. Get on that email list and find out. Holy abductors. I know those outer glutes, right? Let's stretch them. Should we stretch them? Let's do it. Big inhale. Reach up nice and tall. You're gonna hold here. Take that right leg. Actually, you're gonna cross it right there. You're gonna slide the left arm down, the left side. Right arm reaches over. You're gonna hit those obliques. We just worked. And those outer glutes right there, those hips, those abductors right there. Abductors are your outer glutes. Adductors, I like to add. You add your thigh. I don't know. That's how I remembered it when I took all my tests. You add your thigh. Your adductors are your inner thighs. Your abductors are your outer glutes. Why do we love them? Let's switch it up. Other side. Left leg comes up and over. Right leg arm reaches overhead. Left or right arm slides down, left arm overhead. We love them because our abductor adductor complex stabilizes our pelvic floor. You guys, so really important for runners, really important for moms, really important for everybody because we need strong pelvic floor, right? Help stabilize that pelvic floor. That's why we love our inner and outer thighs, those abductor abductor complexes. Nice work. Bring it back to center from here. Give me a nice big in. Actually, let's go for the tricep. We hit Those triceps. Let's reach. Right arm for the back. Middle, back of the back. I can't talk today. Pregnancy brain. I'm going to blame it on that. Go ahead and drop the arms. Just lock the wings. Feels good to be done with that workout. Left arm, big arm. Reach overhead. Reach for the middle of that back. Nice work. Awesome job. Go ahead, take one more wing flap. And then let's go. Left arm out. Right arm follows. Push to me. Spread those shoulder blades apart. You had them pulled down and back. Now we get to spread them apart, and then you're going to switch it. Left arm back. Right arm follows. Big inhale. Interlace those knuckles. Pull them away from the tailbone. Chin up, eyes up. Spread that chest apart. And if you feel good about your heart rate, go ahead and take a forward fold. Just nice wide leg stance. Let it all hang heavy. Knuckles drop towards me. You can reach your hands down to the mat whenever it feels good for you. And then actually drop your hips into a nice, low, lazy squat and just waddle side to side, opening up those hips. That feels really, really good. Nice work. Rachel and I were just saying how much we were doing a photo shoot the other day and we had to do pigeon pose for one of our power yoga workouts. We love it and how much we need to do it more. So that's what we're going to do today. You're going to plant your hands and step back down and all those calf raises right here. Take a big inhale up to your tiptoes and. And now melt your heels down to the ground. Oh. Stretch through those calf muscles right there. Send the right toes long. Drop the heel towards the glute. Take a nice hip quad stretch. That should feel really good. Square the hips off to the mat. Now pull your right ankle towards your left wrist and sit it down so that right shin should I try and be as parallel as possible. You're going to get this hip, hip flexor, stretching, and this outer glute right. A lot of outer glutes today, right? That gluteus medius and those abductors that we talked about. Again, think about keeping your chest right over the center of that right shin. You can stay up high or your option is always to walk down to those forearms. Getting a really good stretch here. I was just like, oh, man, I need to hang out here. We said, we'll stay here for the rest of the more, right? We're like, we'll hang out here. I need to hang out here more often. This feels so good. And such a good stretch to come Back to, especially 24 hours after your workout. Nice. We only got a little bit of time so we're just going to hang out here for a second. Replant those hands, step back down, dog. We're going to do the same thing. Other side. Send the left toes long, drop the left heel towards the left glute. Open up the hips, the quads, square the hips to the mat and drop that left ankle towards that right wrist. Go ahead, find that half pigeon. Other way. Trying to keep that nice parallel shin. Again, stretching through this hip flexor which is always so tight for me. And then sitting up nice and tall, rolling those shoulders down and back, hitting this outer glute or option to walk down to those forearms and really dig in, breathing into those inner glutes outer thighs. I said that wrong. I said I cannot talk today. I haven't had my coffee yet. If that explains anything, it's sitting in a hot thermos right there and I am so pumped to just take a beat and drink it. It has been a crazy week you guys. Another busy week here at nml. We are just cranking content for you but we are just so pumped about everything that we are bringing. You can go ahead and sit on your butt. We are bringing you the continued stretch goodbye to butterfly pose in January and December. So December we are throwing it back to split strong starting on Monday. Like I said, jump on our email list. You will always get a seven day workout plan from us. Lands in your inbox on Sundays and then you get to know what's going on for the week. You can find that@nourishmovelove.com subscribe jump on our email list and we'll always send you a seven day workout plan and you'll be the first to know when our brand new program drops on December 28th. It's going to drop and it's got a new workout video every day just like Split strong. But it is high intensity strength training and it starts on January 3rd and we are so pumped to work out with you guys in January. But first we've got to build that base strength Split strong. Check it out. We start on Monday. Join us. Thank you so much for joining and sweating with us. Awesome job, Rachel. Awesome job to you guys at home. Thank you Lululemon for sponsoring this workout. Have an awesome day and we're going to make sure these stay live for you guys. Bye. Oh, the save option isn't happening on Instagram. I don't know if we could save it. You might have to be on YouTube only. You guys rock so much. Thank you so much for joining us, Ronnie. Oh, my goodness. You had a great workout. Jesse, you're ready for the new program. Kristen, we are so pumped for the new program. You love the little stocking for baby. I guess it's gonna have a B name too. It's actually left over from Brody, so we don't know what the baby's name is yet. We find out the gender next week, but that is some good, right? That is some good digging. First workout after being sick. Way to go, Kelly. Way to jump back in. So ready for a protein shake. I hear you, Kristen. That was tough one. Nice work. You guys rock. Have an awesome rest of your day and we look forward to sweating with you next week. Starting split strong.