LIVE 40-Minute Full Body Supersets Workout (Strength + HIIT with Dumbbells and Bands)!

You guys welcome. We are live on YouTube and so excited to be here with you. We are ready to sweat. Nice work. Awesome job. We have you guys from all over the map. Canada, Colorado, New Jersey. Oh, my goodness. We have people with snow days. North Carolina, New Hampshire. Wow. You guys are all the map. And we are so excited you're here with us. Let's get Instagram up and moving. Awesome. See if we're live. We're live. Good morning, Instagram. You guys, we are so excited to be here with you. Hello, Hello. We are finally, like live on time and equipment is on and like all the things. No technical difficulties this morning. So we're gonna save wood. Knock on some wood. Hopefully you can hear us. Okay. And hopefully the sound and the quality is all great. And we are so excited to be here sweating with you guys. It is cold in Minnesota. Stinking freezing in Minnesota. So we wore our bright orange today. Bringing a little bit of. Bringing a little bit of right when it's like blue me outside. Bring your own sunshine. Okay? That's our motto. And wearing work here by Lululemon. I want to give them a special shout out and thank you for sponsoring this live workout. So thanks to Lululemon, we will go ahead and link everything that we are wearing in the descriptions and in Instagram stories so you guys can check it out there. This workout is 100 going to stay live on Instagram and YouTube so you can come back and do it again. And. And here is what your workout looks like today. I'm really pumped about it. It is a fun format. It is 40 minutes, full body supersets. Okay, you guys. And all you're going to need is a dumbbell. So you're going to want dumbbells. And if you have a mini loop resistance band specifically, the rubber ones are going to work better than the thicker fabric ones. You can use whatever you have. Okay. You don't have to use a resistance band. It's just going to be a way to add a challenge throughout it. Have a couple different resistances. Because some of the moves we're going to do are just sinking hard. And so I need a lighter band. I'm gonna be honest. Okay, so here's what the workout looks like. It is 40 minutes, six circuits. Each circuit has two exercises. You have a strength move and a power or a cardio hiit move. Ok. Strength, power, cardio, hit. You're going to do Both moves for 45 seconds of work followed by 15 seconds of rest. Repeat it times two and move on. So we got six circuits to get to. And then with our remaining time, we're going to finish with an IMOM which is an every minute, on the minute, a really fun way to finish this workout. Okay. So you got six circuits to grind through. We're going to hit everything. We go. Legs, arms, core. Legs, legs, arms, core. Ok. Legs, arms, core. Legs, arms, core. If you are sore from this week, it is going to be a tough workout. I am not going to lie. But you are going to take it at your pace. That is what we are going to do. Right? You are going to see me moving slower and offering modifications. Rachel is going to show you some high impact options and show you how to do it. I am officially in the third trimester. Let me tell you. I am just moving a little slower these days. So you can stick with me or go with Rachel. Your workout, your pace. We are so pumped you guys are here. Good morning. Welcome. Sarah, Elizabeth, Juliana. A lot of you guys got kids at home and you are total rock stars. And you're gonna do this with your kiddos. And say hi to the kiddos. They can grab a dumbbell and move along with you. And nice work. Awesome job. We're so excited you guys are here. Woo. Someone says high impact queen. Yes. Rachel is promoted from low impact leader to high impact temporarily. Temporarily. She is high impact queen. Big mama. Big mama is low impact, Low energy, low impact, low impact Lindsay. That's what we're gonna call this from now on, right? And if you have kids at home like those resistance bands, good luck trying them because I know my kids always steal mine. They're like slingshotting them around. But you know, you do your best and you have 40 minutes to just sweat it out and have some fun. You guys, that's what we're gonna do. Let's get started with a bodyweight warm up. Okay, so we're gonna go ahead. Feet are stacked underneath the hips. Big inhale, reach up nice and tall because it feels so good, baby back. Then pull it down. Nice. That feels good, right? Just flap the wings. My arms are still sore from Monday's workout. My little baby. Triceps that rep drop. Oh my gosh. Yes. Seriously, right? Okay, now you're gonna take your hand, put them behind your head. You're gonna give me one. Good morning. One side step, squat. So hip hinge. Now step to the right, squat center. Hip hinge, step to the left, squat center. So it's one hip hinge, one squat. We're just starting to warm up those legs, right? So we hit the hammies, glutes, low back and then the legs. Open up those hips. Get a little bit lower with each squat. A little bit more range of motion. Hips and knees right there. Hips and knees. Just getting them warmed up. You can crank up your own music. You guys bring the energy today. Do whatever you got to do to get yourself amped up for your Thursday workout. One more each way. Let's go right here to the left. One more to the right. Nice work. Awesome job. Let's just go body weight squats. Rapid. Pick up that tempo. Pace a little bit. Nice. Right here. Go. 4, 3. Hold at the bottom. And 2, 1. Hold at the bottom. Pulse in here. Pulse it here. Nice work. Go. 4, 3, 2, 1. Now, can you take your hands to the ground? Just give me a couple squat wobbles. Find that nice low squat. Open up those hips. I wrote this warm up move in here, and I'm like, I don't even know if I can physically do this because my bum. But we're gonna try it. The fun little mobility flow. Okay, so I'm right here. Right leg goes back. Left foot outside. Left hand. Right, left. Opening up my hips. Push back, half split stretch. Come back forward. Push back again. Come back forward. Low lunge. Switch it out. Step up to low lunge. Left knee goes back to the mat. Here we go. Kick back, half splits. Push up forward. Kick back, half splits. Step up. Low squat. Switch it out. There we go. Nice. Other knee to the mat. Push it back. Rock it forward. That feels good, right? Opening up the hips and hammies. Yeah, I like this. Come back up. Switch it out. I was writing a mobility workout yesterday. Can you tell you're getting some of my mobility good moves? Yeah, my workout yesterday. Bring it up. Bring it up to that little squat. Plant your hands on mat. Step back, Find a high plank. I'm gonna find a bear crawl because that just feels better for my core today. Shoulder taps opposite hand, Opposite shoulder. Tap it up right here. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Nice work. From here, give me two push ups from your knees or your toes. Down, up, down, up. Let's go for down dog. Tuck the toes, push the hips up. Press the chest towards the thighs. Pedal it out, Pull those calves. Warm up those calves, those ankles. Nice. Go for four. Three, two. Walk your hands back to meet your feet. Roll all the way up. Once you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Nice. Grab that band. One of your bands. If you got a band. If you Don't. That's fine. Loop it around your thumbs. Look around. Let's take it up high right here. Side body stretch, center. Everybody stretch center. Left pulls, pull right, pull left. Side body stretch, center stretch, center. Pull right, pull left. Side body stretch, center. Last time on the side body stretch. Nice notice. Alternate poles. Poles. Warming up the shoulders, the back, the core. Go for eight, seven, six. Band's gonna go around those legs where it's gonna be for most of the workout. In three, two, one. I'm gonna put it. Option you can go around your thighs. Option you can go around your shin cap area. I'm gonna go around chin, calf area. That's actually technically harder. Farther the band is from your core, the harder it's going to be. Longer the lever has to move right. Get nice and loaded. We're walk side to side. Here we go. Walk it for two, walk it for two. Warm up those gluteus medius right here, those outer glutes, because we're going to work them today, guys. Yes, we are. You're going to have that band option to be on for the majority of class. You get to choose your workout, your pace. Push it side to side. Let's go. Two more each way. Side to side. Last one, right here. One jacket. Jacket. Let's go, jacks, Jacks. Option. Tap, tap, tap to reject for 8, 7, 6. You got it. 5, 4, 3, 2, 1. To get low, high, low, high, low, high. Say here or pick up that pace. Down, up, let's go. Finish that warm up right here. Eight, seven. Nice work. Six. You got it. Five, four, three, two, one. Are you warm? I'm warm. I'm warm, too. Finally, the first time today, right? All right, tighten those ponytails. We're getting into circuit number one, and it is legs. Circuit one's all about the legs. I'm keep this band right where it is, okay. Right about 6 inches above my ankle joint. Okay. I'm gonna go one heavy dumbbell goblet squat. If you got a lighter dumbbell, you can always do two dumbbells front rack them. Do what feels good for you. Here's a pivot goblet squat. So I'm going to hold the weight right here. Points of contact are my collarbone and sternum. We'll go to the right first. Pivot, right squat, center. So I'm stepping back to the right about a 45 degree angle. Okay. Moving in my transverse plane. Good for the knees. But these toes, my left toe is going to stay facing you. Okay? 45 seconds. Pip squat. Just Your right leg transitions back. Left leg is my anchor. Yes. We go in three, two. Let's go. Pivot, squat, stand tall. Pivot, squat, stand tall. Okay. 1. Pivot, squat and stand again. If you got lighter weights, go. 2. You don't like the front rack, you can always hold it between your legs. Okay? You do you nice. Right here. If I have a goblet squat hold like me and Rachel, my elbows are going to fall inside my knees. At the bottom of that squat. Keep those elbows nice and tight. Tendency is like let it flare. That's letting the weight pull you forward. Keep it nice and tight. Awesome job, you guys. Stretching that band as you step back. This is your strength move. 10 seconds here. Transition to a high impact, high intensity move. Yes. Finish. 5, 4, 3, 2 and 1. Take that dumbbell. I'm set it on the ground right in front of me. Right? Come behind it. Feet are together. Behind, wide back. Hop forward, back, forward, back as I go forward, it's wide at the bottom. As I jack back, it's narrow. Back we go. Three, two, let's go. You're modification. Step up, walk back, step up, walk back. Wide at the bottom. Narrow as you step back. Wide, narrow, wide, narrow. I'm going to go just at a slower pace. Nice. Your pace, your tempo, guys. Come on. Stretch that band. Drop low. You're gonna choose. This is your high intensity move. You choose your pace. You choose your tempo. Halfway here. Let's go. Why give me that full squat drop and stretch that band. Jack back, little front, back movement. All planes motion. Today we got our pivots and twists with move one. Front, back with move two. Go. Five, four, three, two. You're out. Rest. Rest for 15. Nice work, guys. Repeat it. Same thing. Right leg is anchor, left leg goes back to a pivot squat. Grab your dumbbell. We go in five. Three, two. Let's squat. Nice work, guys. Awesome job. 15 seconds of rest. Goes really fast. Quick transitions. Going to keep that heart rate high. Nice work. Grab that band and get after it. You guys. Come on. Your work. At your pace. Nice work. Drop it low, drop it low. There you go. Give me that. Nice. Good. Full squat. Awesome job. Nice work. Big exhale brings me back up to standing. Inhale, down. Exhale, stand. Nice. Really working on the stability of that front knee. Knees are stable. Hips are mobile. Yes. Building stability in that front right knee. Come on. 5, 4, 3, 2 and 1. Dumbbell goes back to the ground in front of you. Jack it. Jack forward and back, forward and back. Make sure. Can you tap that dumbbell Go for a range of motion. Yes. You choose your tempo or your pace. Stick with Rachel or stick with me. We go in three, two. Let's go wide. Narrow. Come on. Nice. Reaching for that dumbbell. That's my marker. Gives me something to aim for. Come on. Front and back. You got it. Stretch that band. Give me a nice full squat. Knees track out towards those outer three toes at the bottom. Drive those knees out. Get low, like making a little B. Right, Right. So I'm watching my feet this whole time. I'm so focused on it. Little B jacks. Maybe that's what we should call them. I like that. Come on. 15 seconds. Yes, you can. Keep moving, Keep moving. You got this. 10 seconds, guys. Come on. Push that pace. Finish it right here. Last 5, 4, 3, 2 and 1. Awesome job. Nice work. Band can come off the ankles. That's circuit one. That's legs. Grab some water. Moving on to two arms. Circuit chews arms. Nice work. Lots. You guys at home with snow days, we're going to stay warm, right? I know. I saw people talking about a big storm, and I was like, stop. Coming to Minnesota. We've been good so far here. Okay, arms. I'm going to go to 2 dumbbells. 15 lb. Band is going to come around my wrist. Okay, this is optional. You can do this without the band. Coming to a half curl. And alternate dropping and dropping and dropping. So on that drop, you're gonna see my tricep flex. Push back tricep. Triceps and biceps right here. That band is just, like, hanging out on my belly. Okay, that's move one, and then we're gonna get into a cardio move. Push. Ups and climbers, ready for circuit number two. Let's go. Get those arms up halfway. We go in three, two. Let's go. So right arm drops, then left arm drops. Nice. So it's a little tricep, bicep action. If you have the band, you can do this without the band and just go for the biceps and get after those. Okay. Feel that tricep on the kickback. Holy cow. Just a different way to get a little bit of triceps in with biceps at the same time. Right? And just that bicep hold, you know, constant tension. And you feel your shoulders are activated because they got to stretch that band apart. Right? Constant tension. That band just adds something. Dumbbells can't add that. Constant resistance, which I like. Nice work, guys. Fun. Always good to mix it up. 10 seconds here. 10 seconds. Come on. Yes, you can. You're gonna Drop the weights in 5, 4, 3, 2 and 1. Weights go down. You can keep the band on or take it up. If you need assistance with your push ups, move the band up to your upper arms. Going to come to the box. You're doing one pushup, four climbers, then you go. Two pushups. Three pushups. Every time you do push ups, you stack it on. Start with one in three, two. Let's go. One pushup, four climbers. One, two, three, four. Now go. Two pushups. One and two. Four climbers. One, two, three, four. Three pushups. So you stack up the push ups. Climbers always stay the same. Nice work. Come on. One, two, three, four. Four pushups. How many push ups can you get to? How many push ups can work? Your pace, your tempo keep adding up, but it's always four climbers. Come on, come on. Nice work, guys. 10 seconds. Nice work. Push ups are hard. You are strong. 3, 2 and 1. The extra £20 on the front makes those push ups stinking tough. All right, grab your band. Put it back on your wrist if you want it. I'm going to go bandless for the push ups. I didn't love it for the push ups. Okay, back to triceps and biceps. Alternating drops. Get those arms up halfway. Three, two. Let's go. Drop right, drop left. Nice work. Catch the breath. Shoulders. Holy cow. You feel them? Yeah. Oh, they're spicy. I also feel like they were just primed from Monday's workout. Still? Yes. Like I felt them on exercise. One rep. One of this move like. Oh, man. There they are. There it is. Come on. 20 seconds, guys. One rep at a time. Yes, you can. I'm gonna fight for it. This is feeling really hard today. Really challenging. Do your best. Forget the rest. Come on. Yes, you can. 10 seconds here. Stay with us. Let's go. Let's go. 5, 4, 3, 2. Dumbbells down. I'm going to take my band shortly off again. You can keep that band if you want that extra shoulder resistance or move it to the upper arm. It's going to help push you up in your push ups. I'm going to go to an incline. Add on those push ups. You start with one. Four climbers. It's always four climbers. Stack on the push ups in three, two. Let's go. Sorry, Rachel. One. Good job. Climb for 1, 2, 3, 4. Then you're up to two push ups. 1, 2. It's always four climbers. 1, 2, 3, 4. Go. Three push ups. Nice work. Come on. Then you go. Four push ups. Go. Tired. Today, you know, the move is hard when you look forward to the mountain climber part of it, right? Looking forward to mountain climbers. Go on. You need a break. Nice work. Come on, stay with it. Yes. You're in the final. 5, 4, 3, 2. You're out. Holy bananas. Holy bananas. Alright, guys, legs are done. Arms are done. We're on to core. Nice work, you guys. You are feeling so strong. Glad to hear you are feeling strong today. Whoo. Nice work, you guys. Awesome jobs. Oh, you guys. Oh, look at that. A husband and wife date. They do NML every day. I love it. Huge. That's so awesome. Hashtag power couple. Let's go get Tim from the basement. My husband's working downstairs. He's always like, on zoom calls and we're up here like jumping around and he's like, oh, my gosh, it's so loud when you're filming. Okay, core. Well, this is spicy. You guys, you're on a lighter band option. Option. Use a dumbbell. I'll show you both options. Okay, so I'm going to grab this band, right knee up. Band is looped around my right thigh. I'm going to put my hands inside the band. I'm going to chop to chop up to this shoulder. So arms are going to come out. Chop, chop, chop. Oh, you got it on your foot. That's intense. You got to go to your thigh and do a heavier band. Go right. 45 seconds. You're gonna chop up. Okay, so you're gonna chop. You're using a chop. If you don't have that, you can use a dumbbell. You're actually gonna go opposite way. You're gonna chop from here to here. Chop from here to here. Okay, we're gonna chop and then we're gonna put that on and we're gonna go into some burpees with loaded jacks. Get pumped. This is your core circuit. Think about keeping a strong, stable knee here. Okay? Tuck this back. Left toe under. Activate this glute. We go in three, two. Let's go. Chop, chop. Inhale down. Exhale, chop. The chop is where the power comes. Inhale down again. More shoulders. That's why I went for the lighter band. Nice. Inhale down. Exhale up. Nice work. There we go. Come on. Keeping this knee strong. This is also to help you work on hip stability, knee stability. Keeping your front knee strong, not letting it cave in. Working on core, shoulders. Do you feel it all working? Everywhere? Everywhere. Come on. Ten seconds. Keep chopping right here. This is your strength move. You're gonna Pick it up with cardio in 5, 4, 3, 2, and 1. Nice work, cardio. I'm gonna go to a little bit heavier band. You're gonna put the band on your ankles again. Castion ankle area. One burpee, two loaded jacks. One burpee jack, jack. Two loaded jacks at the top, and then jumper. Step back to burpee. Three, two. Let's go. I'm using the box. Gonna show you how you can do it from the ground. Keep me nice and loaded on those Jacks. One burpee, two loaded jacks. One burpee, two loaded Jacks. Come on. 45 seconds. You got it. Let's go, team. Come on. Pick up that heart rate. Stay nice and low in those legs on those chaps. You got it? Nice work. Let's go, let's go. Yes, you can. Come on. 10 seconds here. Can you pick up the volume? Pick up the intensity? Let's go. Right here. Last five, four, three, two. You're out. Raise your heart rate. Those are moves. Chops and burpee jacks. Other knee. We go back to the light band. Put it around my other foot. Other knee. Right knee back. Left knee forward. Get yourself set up here. Get your hands in that band. Ready to chop. Strong, stable knee. We're chopping in three. Let's shop. Inhale down. Exhale, chop. It feels like it starts easy with this lighter band. I could use a heavier band, probably, but then the shoulders are just on fire by the end that. 45 seconds, right? This is one of those moves that I expect to see a comment of someone who's not doing a workout say, like, what are they doing? That looks so easy. That's not working anything. And then you try it, and you're going. And you're like, come on, get on your knees and grab a band. Let's go. 10 seconds, guys. Chop it up, chop it up. Let's go. Last five, four, three, two. One more. Because you can. Band goes back on ankle area. One burpee, two loaded jacks. One burpee. Go to jacks. Yes. Whoa. Let's go. We go in three, two. Let's go. This is your heart health right here, you guys. You know February is heart health awareness month, right? We're big fans. Been around here, right? Heart disease number one killer of women. More than cancer, right? Come on. Heart health is so important. Friday. Tomorrow is actually national wear red day. Wear red to support heart health. Right. My mom went into cardiac arrest in 2017 and lived, so we're super pumped about that. So we were ready to support her. That's why we're super passionate about heart health around here at ML. Come on. Ten seconds. Keep moving. Yes, you can. Let's go. Last five, four, three, two. You're out. Rachel, crush the burpees from the ground. Absolutely rocked it. So my kids asked me, mommy, what are you doing? You working out? But yeah, Mommy's making your heart really strong so I can chase you and keep up with you for all those years to come. Three circuits down, you guys. Three to go. Ok, Legs, arms, core. Three down, three to go. Yes. Easy peasy, back to legs and put that band back on. I'm gonna go around the calf and ankle area again. You're gonna give me one second squat, one rear leg lift. You can do this with two dumbbells or you can go one. We'll go right leg forward. I'll show you from the side first. Right leg forward, left toe pop. So it's like that. 80, 20 squat, give a shallow lunge. One squat, one rear leg lift. One squat, one rear leg Lift. So I'm squeezing the glutes. I'll keep showing you from the side. All right, we'll go 45 seconds in three, two. Let's go. One squat, one rear leg lift. Chance to catch your breath, let the heart rate come down. Focusing on lower body strength. So I'm working front glute, rear glute, front foot, quad rear glute, hamstring. You'll feel a little bit of low back turned on in there too, right? Nice. Stabilizing you. Nice. Low back is stable, upper back thoraxis. Spine is mobile. Can you tell I've been doing my CEU is. You have a lot of good vocab right now. Got all the vocab memorized and taking those tests. Nice work, guys. Really work in front and rear boots here. Come on, stay with it. Last 5, 4, 3, 2, and 1. Nice work. From here, you're gonna keep that band just on as it is. You're gonna drop the dumbbells. We're gonna go lateral walks. Get Betty the box out of the way here. Give us some space. Lateral walks. Giant step to your right. Two walks left. Get loaded. We go in three, two. Let's go, let's go. Walk it, walk it, walk it, walk it. Okay, you choose how fast you want to take this. This is your cardio portion, your chance to raise your heart rate. Maybe it's your chance to slow it down. If you're feeling today, okay, you take this at your pace, your tempo. Nice the beautiful part about lives is you get it. You're gonna see all aspects of Lindsay. Right? Right. We're filming in the studio. I take a couple rest days before. This is real time. I've been doing the workouts right with you this week. I'm tired and sore this week. I'm moving a little slow today. Right? You do you. 10 seconds. Come on, come on. You got it. Let's go. Last five, four, three, two, and one. You're out. Feel those outer glutes. Work for you. Gonna repeat it. Same thing, other side. Same thing. Other side. Grab your weights. Let's go, guys. Here we go. Left foot forward, right toe, back sticker squat lift in three, two. Let's go. Sacred squat and lift. Sacred squat gets a little bit shallower for me. My belly gets in the way. My husband's like, so do you like doing push ups now? I was like, why? He's like, well, technically you do like a half push up. Your belly hits the ground. I was like, that's why I use the incline, babe. So get that full range of motion. Right. That's why we like to incline. Right. I was thinking about that. Like, we have so many workouts that I feel like in my head, never having been pregnant, I'm like, oh, that's totally pregnancy friendly. And then we try move. And I'm like, that just would not work, actually. Right? I know there's so many things. I'm like, how did this get so much harder? I don't remember this. 5, 4, 3, 2, 1. I was putting my shoes on for this workout, like sitting down, doing the pregnant lady, sit down, put my shoes on. So I swear I don't remember being this big with the other two. I don't remember this. Take a giant step left. Two walks right in three, two. Let's go, let's go. Walk it, walk it. My husband's like, yep, you were just blacked it out, same person. You were just as big, just as hormonal and crazy. I'm just kidding, right? Push it, push it. The beautiful thing is I'm like, hey, there's a nice garbage night. You gotta take the garbage out tonight. I'm throwing eyeballs over here, right? Come on, let's go, let's go. Push that band. Stretch it out. Push for two. How low can you get in those legs? Can you drop an inch? Challenge yourself. Let's go. Find a way to add some intensity for the last 10, nine. Let's go. Get it. Nice and low. Walk that band for 5, 4, 3, 2, 1. Walk it off, walk it off. Let's see. Band gets to come off. Nice work. I'm gonna go back to the heavier band. Back to arms, you guys. We're gonna do a fun little mix up move. Fun little mix up move for you. Use one 20 pound dumbbell. One heavier band. Move the band around my right foot. Okay. Dumbbell in the left hand. Going to do alternating rows from a bent over position. One with the band, one with the dumbbell. Band dumbbell, Band dumbbell. Just so you can see the difference in resistance is the challenge here. Keep that core stable while you strengthen that back. Yes. Alternating back rows. Soft bending those knees. Hinge it over. Make sure that band is secure under that right foot. Start with the band in the right arm. In three, two. Let's go. Band dumbbell. Now you just alternate. One is in constant motion, right? Constant motion. Band dumbbell. Think about pulling from the elbow. Elbow to rib cage. Elbow to rib cage. Hips are moving. Torso is stable, parallel to the ground. What do you think, Rachel? Because I feel like I have to think about it so hard. Always fun to try some new moves, you guys. It has a little bit more mental engagement. Feel the muscle a little bit differently. You know, it's hard on both sides, but just in a different way. Right? I mean, the band is easier for me right now. This dumbbell is heavier, but it creates a different resistance. There's constant tension on that band. Come on, you got it. Keep that core nice and tight right here for 5, 4, 3, 2, and 1. Nice work. Okay, option to take that band and your catch and ankle area if you want it. We're going into press jacks. Totally, totally up to you. Okay, one, dumbbell. Just gonna jack it, jack it. Option. Tap it in three, two, let's go. Option, tap, tap, tap, Option, jack, jack, jack. I can still do jacks. They still feel good for me. I'm gonna jack it out. Raise that heart rate till I get tired. Then I'll start to tap. Stretch that band. Let's go. Right here. You got it. Come on, push it, push it. Shoulders, legs, core, cardio. Keep moving. Come on. Yes, you can. Nice work, Rachel. Yes. You got it. Stay with it. Go for 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Whoa. Nice work, team. Nice work. Transition that band underneath the left foot. Left foot, dumbbell. Right hand. Alternate those rows, alternate those rows. Bend the knees, bend over, punch to the gut. Here we go. Three, two. Let's go. Dumbbell, bam, dumbbell, bam. Come on. I know I said this in a hit Strong video. But remember, if I come up to you and punched you in the gut right now, what would that feel like? Keep that core nice and tight. Wrap those deep transverse abdominals around you to stabilize you as you work the upper back, mid back, lower back. All working for you right here. Come on. Come on. Pull. Nice work. Catch that breath before we get into those press jacks again. You got it. Let's go. 10 seconds here. Come on. Strong backs right here. Finish it. Let's go. Last 5, 4, 3, 2, 1. Nice work. Optional band goes back around. Catch an ankle area. If you want it, you're gonna jack it. Press jacks or taps. That's where we go. Last time you're gonna do these. Last time you're gonna do them. We go in three, two. Let's go, let's go. Come on. You got it. Nice routine right here. 45 seconds. Close up circuit five. One more circuit after this. Come on. Nice work. Keep going. Yes. Awesome job. Rachel, let go. Low impact. Lindsey, low impact. Lindsay, come on. Push it. Stretch that band. You got it. What would it look like? What would it look like if I said come on? 10 seconds. Yes, you can. Just keep moving. Final five, four, three, two, one. Woo. All right, Ty, nice work. Grab some water. Five circuits down, one to go. You guys core and then our iman finisher. Core and eman finisher. You're absolutely crushing it. Absolutely crushing it. Oh, man. I've just looked at move the moves we're gonna do, and I'm like, this move kills me every time. It's a modified. It sounds easier than it is modified side plank. Clamshell just gets me my outer glutes. Get ready for your outer glutes to just go pure fire mode on you if they're not there yet. Take that band. You're gonna put it six inches above your knees. Doesn't matter which side you do. We're gonna do both sides. Okay. So it doesn't matter, right? Come down to your forearm. Knees are stacked option. You can stay right here on the ground. You're giving me clamshell option. You're gonna lift up to modified plank. Nice. You're gonna hover and lift. So you're gonna lower the hips. I'm just gonna hold that modified side plank to try and stretch that band. 45 seconds per side. You only have to do each side once. Just remember that. You only got to do this side one time. Yes. Let's go. 3. Lift those hips. 2. Let's go. And lower. Lift and lower. Rachel's gonna Add a little hip dip. I'm just gonna stretch the band from here. You can always keep your hips on the ground so the soles of my feet are touching. I'm working the outer glutes. The obliques. It's altered on shoulders, stabilizing me. You got it. Come on, stretch that band. Yes, you can. Obliques and glutes right here. You're over halfway, guys. Come on. Stick with it. Keep those hips nice and high. You are so stinking strong. Yes, you are. Right here. Final 10. Count it down. Let's go. Come on. 10, 9, 8. You got this. 7, 6, 5, 4, 3, 2, 1. Whoo. Nice work. Awesome job. High thin runners, come up to a standing position. You keep this band on. I don't know what's gonna happen if I keep it on. Run, run, drive. Run, run, drive. We'll see if it winds up on me. We'll go to the left in three, two. Let's go. Chop, chop, drive. Chop, chop, drive. Chop, chop, drive. Come on, work those hip flexors. A little extra with that band. 45 seconds. Lateral high knees. Chop, chop, drive. Chop, chop, drive. Get that knee up. Use that core. Cardio and core right here. Come on. Circuit number six. This is where whatever you got left in the tank, you gotta pour it out. Guys, come on. Keep pushing. Yes, you can. Uh. Oh, my band. There goes the band. Come on. Last five. Four, three, two, one. Sometimes it depends, like, what leggings you have on. Like, I never know what the band's gonna do. A surprise, right? Non grab, legit set up. You come back six inches above the knee, Come down. Modified side plank. Other way. This is where I realize how slow I am. I'm like, get down to my side. I'm like. It's a little slower on the up, down movements. Okay, Lift those hips. Up we go in three, two. Let's go. Open that band. Come on. 45 seconds, this side. Yes. You only got to do it once. Come on, come on. Yes, you can. Nice work. Stretch that band. Use those big, strong outer glutes. Come on. One is stabilizing you here. One is stretching that band here. Obliques are turned on. Hips are lifted high. You got this. Your pace, your tempo. Come on, guys. You're over halfway. Just stick with it one rep at a time. That's what you're thinking about, just getting to that next rep, right? One thing at a time. What's the next best thing you can do? Right here. Open that band for 10 seconds. Let's go. This is tough. So are you Come on. Last five, four, three, two, and one. Those just get me every time. They're so hard. Like another move where if you're watching this, you're like, oh, my gosh, that's such an easy workout. Then you're doing it and you're like, what is this? Okay, high knees, Highsman's. Keep the band on or take it off in three, two. Let's go. Chop, chop, Drive. Come on. Last time. You're gonna do it right there. Nice work, you guys. This and an emom. That's all you got left. And then emom is a fun way to finish, right? We haven't done that in a while. We haven't. I don't think we've ever done an emom finisher. We always do an amrap finisher. Today we're doing emom. It's gonna be a lot of fun. Something to look forward to. Come on, Just keep moving. You got this. So strong. Come on, come on. What would it look like If I said 10 more seconds? Yes, you can. Let's go. Keep those knees driving out for five, four, three, two, one. Nice work, guys. Nice work. Catch your breath. All right, emom, Big finish, big finish. What do you think? We go for six minutes? We go for five minutes. We go for four minutes. Okay, where we at? What time? All right, we're gonna do an email. We're gonna do a five minute emom. You got five minutes left? Yes, Five minutes. Five minutes. Grab some water. Five minute emom. Okay, option, put this band around the caption ankle area and keep it there the entire time. Okay? We're not flexing with the band. Emom is every minute on the minute. I'm gonna give you an exercise and tell me how. I'm telling you how many reps you need to complete. Okay? You need to. Once you complete them, you rest the remainder of the minute. When we hit 45 seconds, I'm telling everybody to call it quits. We all need a 15 second transition between moves. These are all moves you have done throughout this workout. Your first one is that front, back, drop, squat. Grab that dumbbell. Set it up. You need to give me 15. That's 1, 2. You need to get through 15. When you're done with your 15, you rest for the remainder of the minute. Yes. We'll walk you through the rest of the moves as we go. Five minutes, guys. Five minutes. That's it. Drop squats, front and back to the dumbbell. You got 15. You count your reps, we'll count ours. We go in three, two, one. Here we go. Nice. Come on. Three. I'm gonna try and stick with Rachel. Four. So we can stay together because I can't count on the right. 6. Come on. 7. Let's go. 8. You got it. 9. 10 maybe. Let's go. 20. 20. That's 13. Yep. 14. 15. Come on, go for 20. 16, 17, 18, 19, 20. Rest. You got about 30 seconds. You're doing a push up. 10 push ups. 10 mountain climbers. 10 push ups. Actually, 10 plank jacks because you got a band on. There we go. 10 push ups. 10 plank jacks. Keep resting, keep resting. Okay? You're enjoying the rest of the minute to rest. Now you gotta get through. 10 push ups, 20 plank jacks. 10 push ups, 20 plank Jacks. The beauty of a live workout, we're changing it. On the fly. We go in three, two. Let's go. 10 push ups. Your pace, your tempo. Come on, you got this. Once you get through all time, you give me 20 plank jacks. Hold that plank. Jack it. Nice work. Nice work. 10, 17, 18, 19. We're done. Nice work. Awesome job. You got about 20 seconds to rest. 20 seconds to rest. Keep going. Finish your sets. Finish your sets. Everybody stops right now. You all need 15 seconds to rest. Burpee, two loaded jacks. One burpee, two loaded jacks. You got 12. 12 burpees, two loaded jacks. We go in three, two. Let's go. Burpee Jack Jack. That's one Jack Jack. That's two. You gotta get to 12. Come on. That's three. Nice work. Nice work. Stay with it, guys. Come on. Nice. Right here. We're at nine. Come on. That's nice. Ten. Two more. Two more. You got it, Rachel. Finish it. Nice. That's 12. Keep going. Finish your sets. You got about 20 seconds to rest. Five seconds to finish. Everybody breaks in. Three, two. Recover. Recovery. Banded lateral walks. 20 of them. Each time we walk to one side, we hit. That's one. Take a giant step, right, push left. Two walks in three, two. Let's go. Walk it, walk it. That's one, two. We gotta get to 20. Three. Get low. Four, five, six, seven. Come on, we gotta push it. Nine. Halfway. Halfway. 11, 12, 13. Come on. 14, 15, 16, 17. Yes, we can. Come on. 18. 19. 25 seconds to rest. 25 seconds to rest. You're holding a plank. You're holding a plank. You're holding a plank. I'll give you some fun moves. You can keep that band on if you want. 1 min plank hold and you are done. That's it, you guys. Planks are harder when your heart rate's high. You have 10 seconds. 10 seconds. Find that plank. Find that plank. Set it up. We go in three, two. Let's go. Hold your plank. Set it up. Shoulders are stacked over wrists. Core is nice and tight. If you have wrist pain, you can always drop down to your forearms. You can put your hands on an incline like me. Nice. Now you think about spreading your shoulder blades apart instantly. That's going to keep your spine in a nice neutral place. Spread your shoulder width apart. Find your kneecaps. Push back on your heels. Think about pressing your palms into the ground away from you. Press the palms, grip the ground like you're gripping a basketball. Use your fingertips. Big, strong fingertips. There we go. That is a nice, good plank. Stay here. Option B. Can you lift one leg off the ground with that band on? Oh, there it is. Hold it here. Hold it here for 5, 4, 3, 2. Set it back down. Other leg lifts up. Lift and hold. Hold it here. Come on. Yes, you can. Just hold it here. Go. 5, 4, 3, 2. And you're done. Nice work, Rachel. See? Plank goes so much faster when you're thinking about all this, doesn't it? You guys crushed it. Band comes off. That is your 40 minute full body superset. Absolutely rocked it. High fives at home. High fives to Rachel, our high impact queen. Nice work. Let's do a quick check in and then we're going to stretch. Nice work, Nellie Juliana. First full workout after Covid. Ooh, that's a spicy one. That's always a tough one. Nice work. This workout's not going to be posted on our website, but it will stay here on YouTube. Okay, guys, workout's going to stay here on YouTube. Workout is going to stay here. Instagram. That was fire. Nice work, Brittany. Awesome job, you guys. So glad you could join us live. Let's cool it down, stretch it out right where we started. Let's go ahead. Big inhale, reach up. Actually, you can grab that band again. Let's use the band to stretch, maybe. Big inhale, reach up, spread it apart. And then just reach, pull. Pull this band down to stretch. And open those obliques from those side planks. Nice. Back to center. Pull down. Other side. Nice. Awesome job. All right. I don't know. I don't know what I had in mind with the band. Let's just drop the band, flap the wings. I don't know what I had in mind. Just drop the wing. You guys are so awesome. Thanks so much for showing up and Crushing it. Today we're going to take hands behind you. Big exhale. Pull the knuckles away from the tailbone. I've been loving this stretch. Take, take your both knuckles over to the right hip. Gaze goes over left shoulder. Nice little drop the shoulder. Open up the neck, open up the chest. All those push ups. Right, Big inhale, reach it back. Knuckles go back. Now take the knuckles over to the left hip. Look over your right shoulder. If you are with us, we are about to complete week one of our four week challenge we have going on for February. Take the knuckles back behind you. Release it. Big inhale, reach up nice and tall. If you feel good about your heart rate, exhale forward. Fold fingertips, come to the toes. Drop the hips nice and low. Find that nice little squat and just pry side to side right here. Okay. We are about to complete it is four week challenge number nine on our website. Okay. We'll be sure to include the playlist in the video card here on YouTube so you can check it out. Come back to its quadruped tabletop position. It's four weeks. It's intense workouts. If you like this workout, you would love the plan. Do a couple cat cows. So drop the belly, lift the chin and then spread the shoulder blades apart. Hold those deep transverse abdominals together. Big exhale, inhale. Belly drops. Exhale. Pull it up. Nice little cat cow. I've been doing this every night. Feels so stinking. Good. You're going to keep those hips nice and high. Walk those hands away. Nice work. Just walk those hands away. Let the shoulders, the elbows melt down towards the ground. You guys absolutely crushed this workout. So many of you. So four week challenge number nine is what we're doing. If you want to work out plans, follow, of course. We have tons of free workout plans. You can always follow. Come up to a kneeling position. Do a fun little stretch here. Okay. Kneeling position. Inhale, belly expands. Exhale, Pull it tight. Leg comes out to a 45 degree angle. Step in. Come back to kneeling. Now I'm going to go to the other side. Out to a 45 degree angle. Push into it so it's like those 45 degree tick tocks right here. You can add the arms if you want. Step up to 45, add the arms. Reach it open. Back in kneeling position. Reach and open. Opening up those hips, those inner thighs. Nice. Bring it back. Kneeling, reach, open. There we go. Nice work, guys. One more on the other side. Right here. Kneeling. Open it up. Reach, open. Nice. And because we worked a lot of outer glutes, we're going to come right into a half pigeon position. So you're going to bring your right shin parallel right, set it down on the ground, sit back, finding a nice high half pigeon. Okay, I'm thinking about trying to split my shin in half with my midline. You can stay up nice and tall. Option to walk down to those forearms if that feels good for you. Do you want to increase the intensity? So right here on my left toes, I can push my left shoelaces into the ground. That's going to activate my left flexor. You want to increase the intensity of this outer glute stretch. Start to walk your left shoe towards your right hip. You just walk the shoe over a little bit towards your hip and you just feel this outer glute so much more. So proud of you guys. You absolutely crushed it. Huge thank you to Lululemon for sponsoring this workout. If you like this workout, we always appreciate it. Subscribe to our channel. A thumbs up on the video and a comment that you liked it. You guys are so engaged and interactive. We love it. We love connecting with you. Makes our job easier and makes us available to bring more free content like this to you. Nice work. Bring it back up to center. Same thing. Other side. Gonna pull the left shin parallel. Rest it back. We're stretch those outer glutes. Little half pigeon action. Been dealing with some sciatica pain throughout this pregnancy. Number one thing they recommend is keeping your glutes loose. You guys, we have tight glutes, tight hip flexors, tight glutes and hip flexors. Continuing to stretch those hips. Our number one mobility exercise to work on. If you did hit strong, you would, you know that we spent a lot of time on hip mobility again. You can push those right shoelaces into the ground or walk that right shoe towards that left hip. Absolutely crushed this workout. I hope you loved it. Ok, make sure you stay tuned. Check in with us and you guys. You can always find more of our free workouts right here on this YouTube channel. Or of course you can find more of our free workouts@nourishmoodlove.com all right, I don't know when we'll be going live again next, but you can always jump on our email newsletter if you want to stay in touch with us. We'll share all the live workouts, all the workout plans that we do every week, all share there. So go to nourishmovelove.com subscribe, jump on our email newsletter and stay up to date with us. Awesome job, right? Awesome job. You guys at home. High fives. We'll be linking what we're wearing and all the details in the description of this post. It'll stay live on Instagram and it'll stay live on YouTube and we hope you have an awesome rest of your day. Thank you guys so much for showing up and working hard. Awesome job. Absolutely crushed it. We'll keep this live for you guys. Great workout. Nice. Oh, from Ecuador. Woohoo. We love it. Awesome job. Thank you so much for joining. And now share. All right, there we go. All right, you guys, you crushed it on YouTube as well. Always so fun to connect with you. You love that workout. Good. It's always fun to throw the bands on, right? They're just like a little extra. Always bringing the heat. Still trying to. I am moving a little bit slower but still trying to pick up that intensity for you guys. Nice work. Five out of five on the mana scale. I agree Today this was tough for me. Nice work you guys. Absolutely crushed it. So good to connect with you and hang out with you guys live. And we hope that you have an awesome rest of your day. And of course, check out more of our workouts@nourishmovelove.com and thank you guys so much. We will see you soon.