LIVE 40-Minute HIIT Cardio + Abs Workout with Weights (and Low Impact Modifications)

All right. Good morning, you guys. We are live on YouTube. This is the correct link. Sorry, guys. We had some technical difficulties. Accidentally hit live early. Anywho, we are here. We are live. And this is crooked. Gotta figure out our stand here. We're a little bit crooked, a little bit wonky. How's that? Better? Just getting set up here. All right, you guys, we are ready to sweat. This is cardio and abs. How's that? Is that a little bit better? I feel like it's still crooked for some reason, but, you know, this is just what it is. This is the live stuff. You guys get the real deal. Thank you so much for being here. Awesome. We have good morning from Virginia, Holly and Taylor from Michigan and Melissa. You know, it's going to be a good workout. It is, it is, it is. You guys, it's going to be quick and dirty. Cardio and core, cardio and abs. Welcome, Melissa. Finally able to participate in your first live. We're excited to have you here. And we're excited to have you here, Taylor. So many of you guys. Can't wait. We are so excited to have you guys here. Welcome. We're getting set up on. Oh, my. Okay, There you go. We're getting set up on Instagram. Okay. Awesome. Hopefully you guys found the correct link. Okay. And you are here and you are ready to sweat. This is 30 minute cardio, abs, cardio and core. Call it what you want to call it. Either way, we're going to raise your heart rate, and all you're going to need is a set of weights. So instead of dumbbells, I'm going to get mine out and then I have Betty the box with me today because I will be obviously offering some core modifications for the growing baby bump. Get my weights out, get our towels out. You can crank up your own music. Crank up your music, whatever you guys want to jam to. We can't have music during this for copyright purposes. It's just easier if we don't. How's it going? Good. Okay. Instagram. Almost joining YouTube got early today. YouTube got it early today. YouTube got the good stuff. You guys, look up. We will have a replay. So this will hopefully keep. Continue to stay live on here. So, yes, you can come back and do it at any point in time. We're just gonna finish up here. You make sure you have your dumbbells, you have a sweat towel, and you have your water bottle, coffee, whatever. I have, like three beverages next to me. We are ready to rock and roll. It's gonna be 30 minutes. It's gonna be quick and dirty. We have six circuits. I'll explain that all as soon as we get Instagram Live. Sorry, keeps crashing. All right, you guys excited? We have some announcements to share with you. I'm just waiting for Instagram to get live so then we can share all of the announcements with you. Lots of exciting things in the pipeline. If you are just joining us, we just launched a new four week challenge dropped yesterday. All right, how's that? Checking. Now we're live. Okay, now we're live. This is a little bit wonky, though. Okay. Good morning, Instagram. We're excited to be here with you guys. All right, is there a way to like. Okay, there we go. I can't really see how you guys can see us yet. We. I don't know how this got all this is. Okay. All right. Good morning, you guys. Welcome. Let's see. We're gonna have to just go like this and put it over. Does it still look okay on that other one? We have like three cameras going. You guys. The behind the scenes of the slide workout is just. Can be a little bit bananas. And I feel like this is like tilted wonky. But it just is what it is for now because we want to get this party started and I know you guys are here and ready to work out. There we go. This has got to get tightened. There you go. And you always can hop over to YouTube if you want full screen. If you want a full screen, hop over to YouTube. YouTube. We have a new link. It's posted. You can check it out in stories. Okay. Good morning. Okay. There we go. Okay. All right. Welcome, Joanna. Yes. This will be available later. We're going to keep it live, you guys. Okay. Welcome. Now that we have both cameras finally powered up and ready to go, we are going to give you the quick and dirty. Hi, I'm Lindsey Bumgren of Nourishment Love and I have the awesome Rachel with. Hi. This is a cardio and core workout or cardio and abs. So Rachel's going to be showing you advanced options. I'm going to be showing modifications, obviously. I got 27 week baby bump here. So some of my core moves, all of my core moves are going to be modified. I have a Betty the box here. If you can add a box or a chair, that's what I'll be using to add an incline to all of my planks, burpees, and push ups. I. Okay, you guys, this is 30 minutes. It's going to be quick and dirty before we jump in. We have some awesome fun announcements. One being thank you to our sponsors, Lululemon, who made this workout possible for you guys. We are so pumped. We love working with them. Obviously, we are head to toe in Lulu gear. And what color are we wearing? Does anyone know why we're wearing the color blue? I told you guys I was going to share with you what the baby is. We've known for a while. I just haven't done a gender reveal. So we are officially telling you it's a boy. We're having a boy. So very excited. We're having a boy. So I have a boy, I have a girl and now I have a boy. So we go boy, girl, boy. So very excited. This is baby boy inside me and he's coming in April and we are super pumped about it. So that's our big announcement. We'll of course link everything we're wearing. This is the awesome new Blue Nile color that Lulu launched. So we'll go ahead and we will link it in the YouTube video and we'll share it in Instagram. Today, Rachel's rocking the base pace leggings. I got the aligns on. Then I have the EBDA street tank. Rachel has the power pivot, which is our favorite crop tank. If you're into the crops. If you're not into crops, you can go with the longer tank, like me. Okay, you guys, so that was the big announcement. We're having a boy. And thanks to Lululemon for sponsoring this. Now let's get this party started. 30 minute cardio. Now, it looks like this. You have six circuits. There are two exercises per circuit. You're going to do each exercise for 30 seconds of work followed by 15 seconds of rest. And you're going to repeat each circuit times. So you only have to work for 30 seconds. But the rest time 15 seconds is really short. We alternate, we go a strength move or a kind of a power cardio move, actually. Power cardio move, core move, Power cardio strength move, core move. Ok, so every circuit has two exercises. We're going to fly through it. It's going to be quick and dirty and a ton, a ton of fun. Thank you guys for all the love and the baby boy. Yay. Congrats. We're super excited. All right, we will chat and get sweating. Let's get started with a good warm up. Yes. Feet are stacked underneath my hips, but inhale, reach up nice and tall. Exhale, baby back bend. Pull those elbows right down towards the hip pockets. Nice. Reach up again. This time take your fingertips forward. Fold, reach for the toes. Can your fingers reach your toes? Just forward fold. Let it hang heavy here. Take a wider stance if you need to. Nice. You're gonna drop to the bottom of a nice little squat. Okay? From here, I'm take my right arm reaches up towards the sky. Nice. Little thoracic spine rotation. Switch. Switch it out. Other side. Left arm reaches up towards the sky. Thoracic spine rotation. Hands go up overhead. Drive through the heels. Stand up tall. Let's do it again. Forward fold. Reach for the toes. Drop into the bottom of that nice low squat. Right arm reaches thoracic spine rotation. Nice. Left arm reaches thoracic spine rotation. Now both arms go overhead to engage the spine, the core. And you stand up one more time. Forward fold. Drop the hips open to the right. Gaze follows. Fingertips open to the left. There we go. Both arms reach overhead. Stand up tall. Nice work. From here. Go ahead, just flap your wings. Nice. Awesome. We are going to drop into a couple hinges. Good morning. You can take your hands behind your back hinge and stand. Warming up the low back. Very important part of our core. Right? Hinge and stand. Drive through the heels to stand tall. Opening up hamstrings, low back glutes. Nice. Go for three. Awesome job. Go two. Nice work. Last one. Nice work. Now go to squats. Let's just squat it out. Little temple squats. Actually, let's go side to side. Let's go side. Center side. Let's add some movement. We're gonna train in all planes today. You guys. You're gonna move side to side. Nice. A lot of core involved, right? Yes. There will be some planks. Okay. If you have sore wrists, you can add an incline like me. You put your hands on dumbbells, you can fold up your yoga mat. I think we need to do a tutorial on sore wrists. We get that question a lot. Yeah. Super common. Go three. Awesome. Go two. Go one. Let's hold at the bottom of the squat. Pulse it here. Pulse for 4. 3, 2. Plant your hands to the ground. Step back. High plank option. Drop to your knees. Hold your plank here. Hold your plank. Nice. Wide base with the feet. Shoulder tap. Opposite hand. Opposite shoulder tap. I've used my bench, but for the purpose of this warmup, I'm going to keep it simple and. And stay here on my knees. Go for four. Three, two, one. Step your right foot outside your right hand. Right here. You can drop this back. Left knee to the mat. Right arm goes to the hip, to the floor, to the hip to the floor. Go for three. Nice work. Go for two. Last one, last one. Opening up those hips. Step back, find that high plank. Two push ups. Down, up, down, up. Left foot outside, left hand. Left hand. To the hip, to the floor, to the hip, to the floor. Nice. Hip to floor. Go for three, two. Last one. Slow burpee walk. Ins actually. Let's find a bear crawl. I like a bear crawl. Hold. Find a bear crawl, quadruped position. Tuck toes under, lift your knees off the mat. Hold it here and hover. Hover for eight. Seven, six. Feel that core fire up. Nice work. Final four. Three, two. Let's walk your hands back to your feet. Stand up. That's the pregnancy version of how we get up off the ground, right? Okay, jacket, jacket, jacket option. You can always tap or tap or jack. 8, 7, 6. High knees in. 4, 3, 2. High knees, high knees. Get them up, get them up, get them up, get them up. Go eight. Go. Seven, six. You got it. Five, four, three, two, one. Step it nice and wide. Let's hit side to side. Hit side to the side. Think about driving this knee out, knee out, driving off that other glue. 8, 7, 6. 5, 4, 3, 2. Run those heels towards your boot. Finish that warm up right here. Go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. It's just a quick, quick warm up. Today we are jumping in. First circuit. You have two moves. You're going to want two dumbbells. I'm going to go heavy to start with. I'm going to take those two dumbbells between my feet. It's an alternating squat to snatch. So I'm going to do a full squat. Grab one dumbbell with my right hand. Get it up overhead, clean it, set it down, switch out, left hand squat, switch and clean. It's a clean so it's not a curl press. It's a powerful movement. The weight goes overhead. We with the power from my hips coming forward. Yes. Big snatch. Zip it up. Keep that dumbbell nice and tight to the body. Do that for 30 seconds. Rest for 15. Hold one dumbbell overhead and march, march, march. Uneven load, march overhead. Yes. No crunches. In today's workout, you're getting a lot of those fun non traditional core moves. We love to hear that. Are you ready, Rachel? Let's go. Let's go. Dirty 30s. 30 seconds. On 15 second rest. Dumbbells are between my feet. I'm going to take a little bit wider stance. Set yourself up for a comfortable squat. You're going to squat and snatch on the right. Then you switch hands. We go in three, two. Let's go. Let's go. Squat snatch. Right. Set it down. Switch it out. Left. Nice. I love this move. Big, powerful way to start your workout today. Going to raise your heart rate without jumping strength and cardio. Big move built in one. Nice. It's 30 seconds here. Quick 15 second rest, then we go to core. Overhead lift with a march. Come on. 10 seconds, guys. 10 seconds. Think about driving through those heels. Drive those hips forward. Drive that weight overhead. Go. Three, two. Recover. Nice work. I'm gonna drop down to my 15. I'm gonna hold this 15 overhead as I march in the right hand. Dumbbell in your right hand. Get it up overhead. Lock it out. Bicep by the air in three, two. Let's march. March and march. You're just lifting the legs up. It's an uneven load. Holding load on one side of the body. Right back extensors are all turned on. Trying to get my knee in line with my hip. March, march. Keep that arm straight. Lock it out. Don't. Don't let that floppy arm. Don't let that elbow bend. Come on. Ten, nine. You got it. Get those knees up. Let's go. Final five, four, three, two, one. That's round one. You got two more times of it. 15 seconds of rest. Right back to squat snatch. Squat snatch. Okay, right back into it. Overhead march on the other side. Yes. We go in three, two. Let's go. Squat snatch. Come on. You got 30 seconds. 30 seconds. You can go heavier and slower. You can go lighter and faster. What do you got today? Come on, what do you got? Nice work. One rep at a time. Big, powerful move. Nice. These are all my. You're getting all my favorite pregnancy moves now, right? These are the moves that I do at home by myself. 5, 4, 3, 2, and 1. Nice work. When I'm just doing workouts at home by myself with my big old baby bump. All right, dumbbell, Left hand. Punch it overhead. March it out in three, two. Let's go. March and march. Nice. With the other arm out for counterbalance. Nice. Keep that arm locked out. Bicep right by the ear. Remember, it's like someone punched you in the gut. Right? Not hyper extending through the back. Right. I'm doing my CEUs. Oh, my goodness, you guys. So many of us have tight hip flexors, which leads to pulling you forward, pulling through that pelvic tilt, keeping you in an arched back position. Go. 3, 2, 1. Nice work. One more set. One. Fun fact I learned during my CEU class. How many percent of people in America do you think have Low back pain. Oh, my gosh. It's got to be a lot. It's got a lot. Over 70. Squat snatch in 3, 2, 1. You're right, it is. It's like 80 to 85% of Americans have low back pain. You want to know what the Morris, stay green fact is? Up to $200 billion is spent annually on that pain. $200 billion, guys, that's workers comp stuff. Oh, my goodness. That's so much. Such a preventative thing we can do right here. Building strength in your legs, your glutes. Building strength in your core. Come on, come on. Five seconds, let's go. Last three, two, one. I was like, my tax dollars best not be going to someone's back pain, right? I'm just kidding. Okay, option A, one dumbbell or two dumbbells overhead. Right here. I'm going one heavy. You can go two, three, two. Let's march, march, march. Now, if that's uncomfortable for you, you can always take it to the chest. You can go goblet style. The farther the dumbbell is from my chest, the harder it's going to be. If you lock it up overhead. Keep that core tight. Ribs pull down and in. No rib flare right here. Pull that rib cage in. You got it. Come on. 10 seconds. Transitioning to a new circuit. Yes. Nice work. Go for five, four, three, two, and one. Nice. Dumbbells down. Awesome job. Grab some water. That's circuit one. Moving on to circuit two. Burpee, back row. An infamous NML move. We've done this for so many of our workouts because it's effective. Okay, dumbbell row, right hand. So right hand is going to row. We're going to turn to the side. You're going to give me one burpee. Rachel's going to do it from the ground. I'm going to take it from my step. Burpee, hop up, back row on the right. Jump or hop back. One burpee, one row. You're rowing just on the right hand for the first set. Just on the left hand for the second set. Two dumbbells, both arms. Third set. Yes. Burpee, back row. And then you're going to hold the leg. You're gonna hold the plank, and give me three back rows on the right. It's gonna get really fun, you guys. Really fun. All right, 30 seconds. You're not gonna get a ton of burpees in 30 seconds. Burpee, back row in three, two. Let's go. One burpee, one row on the right. One burpee one row on the right. Your pace, your low, your pace, your tempo. You can keep your right hand on that dumbbell the whole time if you want to. You decide. Come on, come on. Nice work. Already halfway, guys. Already halfway. Like I said, you're not going to get a ton of reps in here. Core, back, cardio. Come on, push it. Nice work. You're in the final. 5, 4, 3, 2, and 1. Recover, recover. I'm going to show you with my left hand because it's going to be easier. I'm dropped down in weights again. I'm going to hold plank. I'm going to do three rows, so this is on my right arm for your 1, 2, 3. On the third row, open all the way up and hold for three. We're doing on the right. We go in three, two. Let's row. Row for one, two, three. Open to side plank. Hold. Hold for three, two, one. Back to three rows. Take it down. Row for three, two, one. All the way up and over. Open the T. Hold for three, two, one. You can always do the. Sell the weight, guys. One, two, three. Up and over. Hold. Hold for three, two, one. Keep that wrist stacked over that shoulder. Last three, two. You're out. Nice work, you guys. Those are your two moves. Cardio and core. Right, two moves. I know you're holding plank for a long time. Now he's dropped onto your forearms. Take it up to an incline. It's a big move. Yes. Back into it. One burpee, one macro. Rowing just on the left this time, Rowan, just on the left. In three, two. Let's go, burpee. Come on, row. It's short rest. You only got 15 seconds of rest, but you only gotta work for 30 seconds. So put in the work during that 30 seconds. Let's go. Right here. Put in the work. Come on, you got this. One burpee, one, row. Nice work, team. Awesome job. Rachel's crushing those burpees from the ground. What would it look like If I said 10 more seconds? Yes, you can. Yes, you can. One rep at a time, right here. Last three, two. Recover. Push back. Do what you got to do. Roll out your wrist three rows on the right, right into an open tee on that third one. You can do it without a weight, guys. You don't have to use the weight. Okay, here we go. Three, two. Let's go. Row for three, two. Hold it high and open it up. Right into it. Hold for 3, 2, 1. Back to rows. Here we go. Row for 3, 2, 1. Open up and hold. Hold that side plank for 3, 2, 1. Keep those hips nice and high. Let's go. Row, Row for three, two, one. Open it up and hold. Hold for three, two. You're finishing right here with three rows. Finish it. One, two, and three. Nice work, you guys. Awesome job. Crushed it, Crushed it. Now you double up the weights. So you're gonna give me one burpee, okay? Double row, so I can keep my hands on the weights. Burpee, row. We go in three, two. Let's go. Burpee, double row. Burpee, double row. Come on. Yes, you can. One burpee. Both arms row. You got it. You got it. Nice work. Come on, one rep at a time. Yes, you can. These 30 seconds go fast. You got 10 left. 10 seconds here. Push it. Nice work, team. Come on. Last four. Three, two, and you're out. Nice work, you guys. Okay, if you're with Rachel, you're doing an alternating T, right? T rotations. Right here. Open. I can do that, too. Just set it down on the bench. That's what we're doing. There you go. Okay, we go in three, two. Alternate your T. Pull. Open it up, set it down. Switch outside. Open it up, set it down, Switch outside. Your option, body weight only. Take out the dumbbell, Take out the weight. You got options. You do what works for you today. Yes. Come on. Feel those obliques start to fire. Keep those hips lifted nice and high. You got this. Yes, you can last. 3, 2, and 1. Nice work. Walk it in that circuit 2, it's in the books. You guys grab some water. We are two circuits down. Nice work, you guys. Awesome job. Michelle, Melissa, Kristen, you guys are crushing this. Keep up the good work, guys. Two circuits down. We're on circuit three. Okay, circuit three. Oh, the lunge drop thruster. It's a really fun move. You want one dumbbell? One dumbbell. Okay, and then we're doing what, lunch hold Or a lunch hold. I can push Betty out of the way here. Hi, Betty. Okay, here we go. One dumbbell. Hold it at your chest right here. You're gonna drop just your right leg back into a lunge. So it's lunge, push, lunge, push, lunge, push, lunge, push. It's a lunge thruster. You're just dropping the right leg back. You'll do the left leg the next time, okay? And then you're going to do a lunge hold. We'll walk through that. It's a big, complex move. You ready to raise your heart rate? Lunge thrusters. Lunge thrusters. Get that weight up Right here at your chest, dropping just your right leg back into a lunge. You can step back or drop back. You decide. We go in three, two. Let's go. Lunge, push, lunge, push, lunge, push on that. Push my feet. Come parallel. Yes, Lunge, parallel, press, parallel, press. Come on. Alternatively, step, lunge, step, lunge, step. Come on. Nice work. Let's go. 10 seconds. Does it burn? Finish right here. You got it. 5, 4, 3, 2, 1. Holy bananas. That's what we say for that one. Left foot forward, right foot back. Hold a little lunge. Push the weight out for 3, 2, 1. Stand, stand for 3, 2, 1. Step back to lunch. Here we go. Lunge, hold, hold, Push that weight out for 3, 2, 1. Stand, hold for 3, 2, 1. Step back, lunge, push it out for 3, 2, 1. Option this way it goes overhead for 3, 2, 1. Step back, lunge, push it Out. 3, 2, 1. Stand up, balance. 3, 2, 1. You're gonna hold. Hold it here for 5, 4, 3, 2 and 1. This glute is on fire. That'll get the pregnant lady breathing heavy. Holy bananas. Anybody? Lunge drops, left leg only. In three, two. Let's go. Lunge, push, lunge, push, lunge, push. Alternatively, step, drive, throw. I'm going. Taking it down a notch. You know, every time we do a move like this, I'm reminded of. I think it was an AMRAP workout and I was supposed to be counting and I gave us an extra round of jump lunges. I felt so bad at the end. And everyone is better for 5, 4, 3, 2, 1. Sometimes ignorance is bliss, right? Nice work, you guys. Quick rest, lunge, hold, push that dumbbell out. Five seconds. Right leg forward, left leg, lunge in three, two. Lunge, hold, push down, hold for three, two, one. Lunge or single leg? Stand, stand for three, two, one. Step back, lunge, hold and push. Push for three, two, one. Drive it up for three, two, one. Find that balance. This is non traditional core, right? Three, two, one. Stand up, hold. Hold for three, two, one. Step back, hold. Hold for five, four, three, two. You're out. It's what we call distal core pushing. Load away from your body. Holding it, core stabilizes you anti rotation. All right, Alternate your lunge, alternate your lunge in three, two. Let's go. Drop right, push, drop left, push, drop right, push, drop left, push. I'm gonna go crazy pace. You can speed it up if you want to, Rachel. Come on, you guys. This is so humbling for me this 27 week mark knocking me off my socks so Hard. You're doing so good. Do your best. Bring it. The rest. 5, 4, 3, 2. You're out. Holy bananas. Holy bananas. How we doing? Lunge, hold. Press overhead. High knee switch at the top. Right leg. Back in. Three, two. Lunge. Hold. Push it out for three, two, one. Stand up. Hold for three, two. Heidi, switch. Step back. Lunge on the left. Lunge. Hold. Push it out for three, two, one. One. Stand up. Hold for three, two. Honey, switch. Step back. Right. Step back. Right. Hold. Push it out for three, two, one. Stand up. Hold for three, two. Honey, switch. Step back. Hold it. Push up. This is it. Three, two, one, you're out. Holy bananas. Circuit three. That was a fiery one. Three down, three to go, guys. Three circuits down, three to go. Two dumbbells row clean. Press is your first move. We're gonna have to the upper body in this circuit. Plank two, dumbbell path. Two push ups. Okay, it looks like this. I have my two weights. I'm gonna do a row clean press, hinge back, row clean to the shoulders, push overhead. So make it quick. You go, row clean, push, hinge, row clean, push. That's move one. Then you're gonna take these two weights down to the ground. You're gonna come into a plank. Okay, this is what Rachel's gonna do. She's gonna pass one dumbbell, pass the other dumbbell. Give me two push ups. Two push ups. Okay, I'm gonna go to the box. I'm gonna do two shoulder taps, two push ups. Because it's too hard to do the weights with the box. Yes. Okay, you can follow me or stick with Rachel. Row clean and press. Row clean and press. It's 30 seconds. Yes. 30 seconds starts in three, two. Let's go. Hinge, row, clean. Push, hinge, row clean. Push that clean. I'm driving my hips forward to get those weights up to my shoulders. I'm thinking about getting underneath the dumbbells, catching them at my shoulders. Okay, your elbows pop straight to me. Elbows don't flare out to me. Push, hinge row. You'll notice Rachel and I do a little pop with the heels coming off the mat. Okay? Come on. Four, three, two. Give me one more. Good news is you get two more stabs at it. Okay, Rachel's got the double dumbbell pass, two push ups. Double dumbbell pass, two push ups. I have two shoulder taps, two push ups. Pick your poison. Pick your poison. Go in three, two. Let's go. So she's gonna pass the weight and pass the weight, and that. Give me two push ups. I'm gonna give you two shoulder taps. Tap it, tap it. Two push ups. Pick your poison, guys. Pick your poison. It's push ups and you only gotta do it for 30 seconds. And it's mixed with another move. So you're not gonna get that many push ups in Challenge yourself. Yes, you can. Right here. Come on. Three, two, and you're out. Nice work, you guys. Awesome job. Nice work crushing those push ups. So many of you guys sending in messages after Hit Strong, our two week program, they completed crushing push ups from your toes. So stinking proud of you. Grab your weights. Row clean, press. Row clean press. In three, two. Let's go. Hinge, row, clean it up. Push it. Hinge, row, clean it up. Push it. You're like, how is this cardio in court? Well, one is raising your heart rate in a low impact way with strength training. Two, how often do you hinge over and then stand up? Now you're adding load. This is functional strength and core training right here. 10 seconds. Come on. Yes. Let's go, let's go. Five seconds here, guys. Come on. Stay with it. Three, two, and one. Nice. Back to plank. Double dumbbell pass. Two push ups option. Two shoulder taps, two push ups. Pick your poison. We go in three, two. Let's go. I'm gonna tap it. Tap it. Two push ups. Rachel's got the double dumbbell pass. Come on. You can always take it up to an incline. You can always drop to your knees. Do whatever you got to do. This is your workout, guys. It's Wednesday. I know how you're feeling. We're halfway through that week. It's a tough one. It's a tough week if you're finishing hipstrong with us. Come on. You got five seconds in this. Five seconds. Yes. You can last. Three, two and one. Oh. Push ups. Push ups. Is it the extra 20 pounds on the front? Is that what makes them harder? I think they're just hard to begin with. They're just hard. Okay, guys, one more time through it. Row clean press. We go in three, two, one. Hinge row. It's also that limited recovery time, so it makes this workout hard. So they're going to keep that heart rate high. Make this a cardio and core workout. Row clean push. Come on. You got a hinge row clean push. Let's go. You're finishing off. Circuit four right here. So strong. Ten seconds here. You got this. Stay with it. If you didn't hit arms yesterday, you're like, why is she doing this? 3, 2, 1. Woo. Those shoulders are spicy from Yesterday. All right, here we go. Here we go. Plank. Pass it. Two push ups. Last time. You gotta do push ups today. Yes, it's right here. Come on. You go in three, two. Let's go. Tap it. Tap it or pass it? Pass it. Hips stay square. Elbows full. About 6 inches from my rib cage on those push ups. Nice work. Come on, come on. Dig in. One rep at a time on those push ups. Yes, you can lead with the chest. I like adding this incline. It still gives me that full range of motion, even with the baby bump. Come on. Last three, two. You're out. Nice work, Rachel. Here we go. Lynn crushed it. Circuit four in the books, you guys. Two circuits left. That's it. Two circuits left. Say, yes, I can. Holy bananas. Right. Core is on fire. This core is on fire. Is that. This girl's on fire. We're going to change it. That's good. See that one? I didn't date myself too much. Okay, here we go. Circuit five. Guys with the sip up. Okay, going to get those arms. Breaking back to the legs. Hand switch, lateral squats and then single leg deadlifts. Dumbbell pass. Two high knees. Sounds more complex than it is. Let's get Betty out of the way. Here we go. One weight. One weight's gonna go between my hands. Give yourself some space here. So I'm gonna hop, okay? So I'm gonna go right, left, wrong. Way wrong. Right to left, right. But you're hopping with a hand switch. Lateral or with a hand switch. It's. It's complex. Just watch. Do as I do. You just gotta start it, right? You just gotta start it. You just gotta start it. That was hard. Right into a single leg deadlift standing my right leg. Left leg goes back. Pass the weight, pass the weight. Drive the knee up. One, two, Two high knees. Okay. Whole heck of a lot of core in that balance move. Take the dumbbell in your left hand. Okay? Step left. You're gonna push right. As I push right. I'm going to transition the weight to my right hand. If you're like, girlfriend, the hands are just too much for me. Just hold the weight right here. Okay? Two hands. Totally do it that way. Okay, you're gonna push. Push right with the hand switch. Lateral squat. Hit three, two. Let's go. So switch it, switch it, switch it. You're staying loaded in those legs the entire time. Never standing all the way up, giving me a little lateral push, little weight transfer. That weight transfer forces those obliques, that core to turn on. Come on. Right here. You got it. Cardio and core. And it's only 30 seconds. Yes, you can. 10 seconds, guys. Let's go. Stay with it. Right here. Final five. Four, three, two. You're out. Check it out. Let's go downhill. Left hand standing on your right leg. Okay. Single leg deadlift. Float it or tap it. I'll tap it. Okay, we go in three, two. Let's go. Hinge. Pass the weight. Pass the weight. Drive the knee. Switch. Switch. Back to single leg. Pass it, pass it. Drive it. Switch. Switch. Okay, you can go at your pace, guys. This is slow and controlled, right? You're just transferring weight right here. I'm transferring weight in the upper body here. I'm transferring weight in the lower body. Okay. It's a challenging move. It's a challenging move, hence why my foot is on the ground. Three, two, and one. Recover. All right? Repeat it. Dumbbell. Right hand, take a giant step to your right. Push left. It goes so fast. Three, two, let's go. Push it. Push it. Come on. It's 30 seconds. It's 30 seconds. Yes, you can. Come on. You got this. Nice work, guys. Stay with it. One rep at a time. Come on, come on. Little lateral shuffle using those outer glutes. That help move me side to side. Come on. 10 seconds. Yes, you can. Yes, you can. Stay with it. Final five. Four, three, two, and one. Here we go. There it is. Single leg deadlift. Over side. Standing on your left leg. Right leg, back. I'm gonna stagger. We're just gonna float. Three, two, let's go. Pass it, pass it. Drive it. Transfer, transfer. Step back. Pass it, Pass it. Drive it. Transfer. Transfer. Nice. Pass it, pass it, drive it. Transfer, transfer. Nice work. Rage. Crushing that balance. Keep it up, you guys. Closer. You keep the weight to your body. Easier it's going to be come. 3, 2, and 1. One more time through. One more time through. Giant step left. Push right, push right. This is it, guys. Last time you do this move. 30 seconds. Three, two, let's go. Right. Left, one. You got to keep breathing, keep moving. You can always slow this down. Take it at your pace. I think I'm gonna go a little slower this third set. Right? You knew you. Come on. This is your workout. What do you got today? It's gonna look different every day. Why? You show up and give your best. Come on. 10 seconds. Yes, you can say it. Come on, say it. Five, four, three, two. You're out. Right? I'm gonna go high knees. I'm just gonna run on high knees option. Hold the weight of your chest. High knees. Hit. Three, Two. Let's go. I'm driving. High knees, running rage. You got it. You're young, you're agile. Woo. This is where I just say I can't do it. Rachel, you got to show them what to do for you. Want to get those knees up, guys, get them up, get them up, get them up. Come on. So I put that arm out, get a focal point, get after it. Let's go. Yes, you can. Right here. 5, 4, 3, 2, 1. Woo. Nice work, you guys. Crushing it. Awesome job. Rachel, step up. All right, you guys, that is circuit number five. Okay? Five circuits down. You got one circuit left and you're only gonna do it twice. Okay? Two moves, two times. No third set on this one. Working each side of the body one time. Wood chop, wood chop. Never trust when I label a workout. By the way, I say 30 minutes. I mean 35. I say 35. I mean 40. Okay. I'm always a time optimist. That's what I call myself, a time optimist. I try to fit too much in to every day, too much into every workout. But we're going to finish this one because I like these staggered dance. We'll chop. Right foot forward, left toe popped. Left knee, right shoulder, left knee, right shoulder. 30 seconds. You're only going to do it once each time. And then you're going to go into a good old dumbbell burpee. Okay? You're going to set it down, you're going to jump your step back. Pick it up. Okay, those are your two moves. That is it. Yes. You're only gonna do each side once. Say yes, I can. Let's go. Tighten your ponytails, ladies. Tighten your ponytails, ladies and gents. And gents. All right, right foot forward, left toe back. Let's chop it in three, two. Let's go. Left knee, right shoulder. The power habits on the way. Up, Control, down, explode. Up, control, down, explode. Control, explode. Control. Toes. Stay facing me. Nice. Power's coming from the hips, the core. Nice work. Obliques are turned on. Core turned on. Come on. Strength training for your midsection. Right here, right here. Let's go. Deep transverse abdominals. They're working hard. For 5, 4, 3, 2, 1. Dumbbell ready. Dumbbell burpee. Rachel's gonna do it from the ground. I'm gonna go from Betty. All right, burpees, pick it up option. Just give me good old burpees options. Add the dumbbells. We go in three, two. Let's go. Burpee. I'm gonna hinge, pick up, set down, jump Back hinge, pick up. You can make it more of a squat. You can make it more of a deadlift. I like the deadlift version. I don't think I get enough deadlifts in my day. I get a lot of squats and in a week, not enough does this. Here we go. Come on. You got it. Yes. Crushing it, Rachel. Crushing it. Come on. Last five. Four, three, two, and one. Nice work. Last time through. Back to wood chops, guys. This is it. Two moves, 30 seconds apiece. One minute of work and you're out. Left foot forward, right toe popped. Three, two. Let's go. Right knee, left shoulder, right knee, left shoulder down. Come on. Drive to that front. Front. Left heel. Big power up. Power up. Control down. Power up. Control down. Nice. Awesome job, guys. 10 seconds. Let's go, let's go. Come on, come on. Push it right here. 5, 4, 3, 2, 1. Burpees. Burpees add weight or dome. That's up to you. Here we go. Ready for some burpees? This is it, guys. Your big finisher hit. Three, two. Let's go. Burpee. Deadlift your squat pickup. Come on, come on. Nice work. Yes, you can keep moving, keep moving. Right here. Whatever you got left, you pour it out right here. This is it. This is your finisher. This is your finisher. Come on. 10 seconds. 10 seconds. Yes, you can last. 5, 4, 3, 2. You're out. Woo. High fives. Rage crushed it. Okay, what do you think? Just breathe. Breathe for a while. I'm not going to lie, you guys. I'm getting nervous. I was like, am I getting soft in pregnancy? Are these workouts getting too easy? Let me know in the comments. Was this too easy or do we need to amp it up? And now I was like, I can't get soft on them just because I'm pregnant. I can't get soft. You guys got to keep intense. I don't see that happening. She doesn't see it happening. Awesome job, you guys. Thank you so much for joining us. Quick check in. You absolutely crushed it. Hands on knees, right? Got the red cheeks going on here. Nice work. Thank you. Thanks for all the congrats on the baby boy. You guys are so awesome. Nice work. Nicole, Melissa, Brianna. That core was on fire, right? And we never ever once did a crunch. Never went on our back either, you know? Sorry, guys. There are awesome core moves you can do from your back, but just not today. Not at 27 weeks. It's too hard to raise my heart rate and go to my back. Not easy. It was perfect. Good, good. Let me know if you want me to crank up the intensity. I mean, I got. I got intensity. I can put Rachel to work over here and I'm just gonna coach. I'm gonna coach you through it all. Okay, guys, thank you so much for showing up for this workout. We're gonna do this. Cool down. I hope you stick around for it. Hopefully you can stick around. Otherwise, you guys, thank you again so much to Lululemon outfitted us in our awesome blue attire for baby boy. We'll go ahead and we'll post those links to what we're wearing below this video and in the Instagram stories. And thanks for showing up, working hard with us. If you like this workout. We are currently finishing hiit Strong, our two week free program this week. And then, you guys, we dropped yesterday a new four week challenge for February. We start on Monday. If you want fiery, spicy workouts like this, check it out. It's a four week challenge and it is stinking hard. Four weeks of intense workouts. Okay? You take it at your pace. You can always scale it back. Totally free. Totally free. Just follow along with us. That's what we're going to be doing starting Monday. All right, Rachel's stretch where we started. Inhale, reach up nice and tall. Exhale, baby. Back bend. From here, you're going to take your hands behind your back. Go ahead, give me knuckles. Go away from the tailbone for a nice chest expansion. You're going to open up the chest. Nice. And now you're going to take your hands. You can take your hands both hands over to your right hip. So hands come to my right hip. You see this? They're still interlaced. And now I'm going to gaze over my left shoulder. Nice little shoulder. Pull down, opening up this shoulder right here. Right. I yesterday was an intense work day at the computer and I'm feeling it today. Yeah, we're gonna stretch it out. Nice. Go ahead, release. Flap the wings. Same thing. You're gonna do it again. Take the knuckles, pull away from the tailbone. Big chest expansion. And then now I'm gonna take my hands over to the left hip. Both hands stay class together. Left hip. And I'm going to gaze over my right shoulder. Oh, I like I've never done this before, right? Always. This is the perks of me doing continuing education. You guys, I'm coming. I'm constantly learning too. I'm coming at you with new moves. It's really fun. Nice. Go ahead, flap those legs. Now we're just going to counter that stretch. So you're going to take your right arm, push it to me. Left hand, push. And now you're going to pull those shoulder blades apart. Pull those shoulder blades apart. We try and pack them down and back a lot during the workouts. Keep our spine neutral. Now pull them apart. Nice. Now roll it down and back. Give me a couple shoulder rolls. Just up, down and back. Up, down and back. Big inhale, reach up, sink to the bottom of that nice little squat right here. You can take a couple swap prize at the bottom. Just wobble those hips side to side. That should feel really good, right? Awesome job. So proud of you guys. Crushed this workout. Plant your hands to the ground. Go ahead. Step back to a tabletop position. A lot of time engaging that low back and that core. Let's take a couple cat cows. So you're just going to drop the belly and then tuck it and look at the belly. Say hi to your baby. If you got one big exhale again. Inhale. Drop the belly. Exhale. Spine goes up towards the ceiling. Nice little gaze right here. We're going to do one more because cat cow just feels. Feels so good. Drop the belly and pull the shoulders apart. Push it up, push it up, push it up. Nice. From here, hips stay high. Hands walk out. Hands walk out away from your body. Just a nice puppy dog stretch. Opening up the lats. Can you drop your elbows down towards the mat? Which feels so good. Nice. Opening up those. Those lats, the back, the low back. Nice. Awesome job. That feels good. Walk it back up. Nice work, you guys. From here, let's go ahead and do a couple adductor rocks. So I'm gonna kick my right leg out. Just gonna open up those hips. So just gonna sit back and forward. Sit back and forward. Nice. Just stretching through this inner thigh here. Nice little hip opening stretch to come back to. Nice. Bring it back up. From here, you're gonna take that right arm overhead and you're gonna thread the needle right ear to mat. Opening up that right shoulder. That right here. This should feel good if you did yesterday's hit arm workout too. Opening up the hips, the arms. Nice. Just letting that heart rate come down. Awesome work. So stinking proud, you guys absolutely crush today's workout. Bring it back. Same thing. Other side. Let's kick the left leg out. Just take a couple rocks back and forth, back and forth. Just the mobility moves to come back to throughout your day. If you need a quick death stretch like me, I should do this more often. Left hand reaches up. Gaze follows, fingertips thread the needle, left ear, left shoulder to mat. Keeping that left leg kicked out, opening up through the left hip, hips, shoulders. Oh, it all feels so good to stretch it out, doesn't it? Nice work, you guys. So proud of you. Awesome job. Bring it back up. Since we talked about tight hip flexors, we got to stretch out the tight hip flexors, right? Here we go. Half kneeling position. Tuck your tailbone underneath you. Tuck your back, left toes underneath you. Now take this left hand, reach overhead and give me just a slight little bend here. Nice. Opening up this hip flexor. Those obliques are gonna get a nice little stretch here too. Opening up those hip flexors. If you're sitting all day, such a good one to come back to. You guys, Nice work. We actually have five of our favorite hip flexors on the blog, so check that out. Yeah, right. This one line. Switch it out. Other knee up. Tuck that tailbone underneath you. Nice. Reach up overhead. Nice little stretch right here. Right? Always good to stretch out those hip flexors so you don't get pulled into that lower cross syndrome. Nice. Right here. You get that arch, that low back all the time. Awesome job. Bring it back to center. That is it for our live workout. Of course, we hope you stay in Stretch. Like I said, we got five hip flexor stretches on the blog. If you need stretches, you need workouts. You can find it all at Nourish Move Love. If you enjoyed this workout, drop and subscribe to our channel. Thanks so much for signing with us today and have an awesome rest of your day. We'll see you guys again. We're coming back live next week. We'll be live next Thursday, 9am Central Standard Time, full body supersets. So if you like this workout, come back and join us live next week too. Okay? Have a great day job on Instagram, you guys. Nice work. We will keep this up and loaded. You guys crushed it. Thanks so much. Julie, Chrissy, nice work, you guys. All right, we are going to log off and get this uploaded for you guys. And now where did all the options go? Share. Here we go. I'm just gonna hit share. Okay. There we go. Sorry. Nice work on YouTube. You guys absolutely crushed it too. Nice work. Jesse, awesome job. Sarah, Karen, Emily, Melissa, you guys are so awesome. Thanks so much for showing up and sweating with us. Thanks so much for not getting soft. Good. That's good. I'm trying not to get soft. I got to keep these workouts tough for you guys, right? Awesome job. You guys crushed it. Thank you so much. Thanks for all the congrats. On the baby boy. We are super excited. Excited. Have an awesome rest of your guys's day, and if you want to join us live next week, we'll see you back here.