LIVE 40-Minute Upper Body Pyramid Workout (HIIT Arms with Weights)

YouTube. We're so excited to be here. Let me know you can hear me. Awesome job. Oh, 30 day program. Yeah. In the 30 day program today we are offering an awesome substitute upper body hit workout. It is your guys's favorite format, which I don't know why I'm starting to question you guys. Today is upper body, a 40 minute upper body pyramid workout. Our first pyramid pyramid workout that focuses just on the upper body. And I am not going to lie, Rachel and I were just sitting here giving ourselves a little pep talk. I am like, come on, you can do this. I saw in the comments, who was it? Stacy. Really lacking motivation, but I am going to push through. Stacy, I am with you. For those of you who don't know, we are officially coming out of what it feels like. I am supposed to be coming out of that first trimester, but I am not totally out yet. So I am really going to bring my best energy I can personally bring. I am not going to lie. I am struggling a little bit today, but I'm going to do my best and forget the rest. And that's what you can do too. Ok, so I have the amazing Rachel with me. You guys. Today Rachel's going to be offering some modifications throughout today's workout. You can take it at your pace. Today is all about the arms and upper body. There will be a little bit of leg activation. Naturally we're going to cycle through strength and some high intensity exercises that are going to raise your heart rate. You have seven moves. All you need is a set of dumbbells. I have just a set of 15. We got £15 here if you want to grab a heavier dumbbell. I thought I was going to have a 20 pound for some single arm exercises, but I'm just not feeling it today. But if you want to, you can always have a heavier dumbbell. Okay, so you can have a heavier or a lighter dumbbell, but we got some 15s with us and we're going to use that today because it is really an endurance, focused workout. So it's strength training, but it's endurance based. Your heart rate is going to be high, which means push ups are harder. Holding a plank is harder. Doing an overhead push press is harder because your heart rate stays elevated. We stack on the moves. Now you have seven moves. You do each move for 30 seconds of work and you stack it on as we climb the pyramid. So do you move one, take a 30 second break. Then you do move one, two, take a 30 second break. One, two, three. So you work all the way up seven moves is what, like three minutes and 30 seconds of consistent work. Whooped up. But we can do it, you guys. We are going to do it today. No music. So crank up your own jams, get your own party started. Okay, let's see. You guys are all checking in. Yay. You can hear me. I'm so excited, you guys. We have an awesome new audio system that just came in yesterday. We've been having audio issues, so. So the audio will continue to get better and better from us. But I'm so excited you guys are here. Welcome. Awesome. Carla, we're so excited to have you. Patricia from Brazil. Stacy. Here we go. We got that motivation pumping. We're gonna do this. Nice. Jessica from Metro dc You guys are so awesome. Thanks for jumping on. Nice work. So excited to have you here, Jenny. Okay, guys, let's get this party started. We're gonna get nice and warm so we can jump into this 40 minute upper body pyramid. You ready, Rachel? Let's go. She's ready. Rachel is gonna be my motivational push today. Okay, start. Feet stacked underneath my hips. Big inhale, reach up nice and tall. Exhale, Give me a baby back bend. Pull those elbows down towards the hips. Nice. Reach up nice and tall. They're giving me a forward fold. Fingertips, reach for the toes. Just let it all hang heavy. Shake out the back of the legs. Come up to a standing position and give me a calf raise. Just a little calf raise. Nice. Reach back for the toes. Calf raise this time. Reach overhead, reach overhead. Just a little full body stretch here. Tap the toes, reach overhead with a calf raise. Warming up the hamstrings, the low back. Ready to get that core engaged. Nice. Just tap it down and reach up. There we go. Tap it down and reach up. Two more right here. Tap down, reach up. Last one. Tap down, reach up. I'm gonna turn to the side, Rachel. We're going into a plank walk up. So we're going to turn this way. Hinge. Walk up to a high plank position. Give me a push up, walk back in, tap the toes, stand up tall. You can always take the push up from from the knees, add an incline or omit the push up. You decide your workout. Okay, guys, your workout. I have a chair nearby if I start to fatigue and I need it. Adding an incline is one of the best things you can do for those push ups and planks. You're still going to get that full range of motion. It's just going to bring the ground closer to you. Make it a little easier. One more. Last One. Hold that plank. After that, push up. Give me the push up. Hold the plank right here. We're going to turn back to face you guys. You can see us. Sorry, Rachel. Getting all tricky on you. Right foot forward, right foot outside. Right hand eas. Easy twist. That should feel good after yesterday's legs and back workout. Circle the arm, warm up the shoulder. Open up the hips. Arm sweeps right there. Go. 4, 3, 2, 1. Step back. Find a high plank. Hold it here. Run your knees towards your chest. Slower, fast. Climb that mountain. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Left foot outside, left hand. Easy twist. Oh, that should feel nice. Windmill arm right there. Stretch out the shoulders and warm up those hips. Open those hips. We're gonna get a little lower body engage today, too, mostly focusing on the upper body. Go. Four, three, two, one. Hold it here. Give me one more push up. Give me a push up. Push up and back down. Dog pedal it out. Stretch it out. That should feel real good. Nice walk, actually. Let's drop to the knees. Puppy dog stretch. One of my favorite stretches to warm up for overhead presses. Hips stay high, hands walk away. So it's like child's pose, but your hips stay high. You can even go thumbs up towards the ceiling. Thumbs up right there. Thumbs up. That should feel really good. Opening up the lat. Getting some nice flexion right there. Getting ready for those overhead presses. Nice. Walk it back in. Get yourself up to a standing position. You're gonna give me one squat, three jumping jacks, so it looks like this. Squat, one, two, three, drop, low jack, two, three. You can tap it. Follow Rachel for low impact. You got it. One squat, three jacks. Nice. One spot, three jacks. Nice. There you go. Start to raise that heart rate. 1, 2, 3. Two more. Two more. Nice. 1, 2, 3. Last one, last one. You mean the squat jack for 1, 2, 3. Hold it next to 1. Let's just push side to side. Get a little lateral movement in there. Hips go down and back. Open up those inner thighs. Nice. Four, three. Awesome job. Go. Two and one. Take a nice wide leg forward fold. Let it all hang heavy. That feels nice. Walk those feet underneath the hips. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls. Up, back and down. Up, back and down. You warm? I'm warm. We're warm. We're going to jump in, you guys, right away. We are going to show you your first move so it looks like this you're going to do move one. For 30 seconds of work, you're going to take 30 seconds to recover. It's going to start and seem really deceivingly easy in the beginning. Enjoy it, Enjoy it. Enjoy it while it lasts. Enjoy it because it builds and it gets harder. Awesome job. So excited to have you here. Juliana and Lori, you guys have got you guys from all over Brazil to Illinois, right? Where's my Minnesota people at? All right. I have like 4 beverages here. Liquid IV for electrolytes. Swear they get you through the first trimester water. And I'm attempting coffee again. You know, I pour it, but I don't actually drink it. Okay, first move. Rachel's going to show you modifications. A bent over back row. If you're with me, you're going to hold a nice low squat. So I'm going to take a nice wide spot here. Knees are going to go out towards the pinky toes. I'm going to hold this squat position. My dumbbells are on the ground. And then I'm just going to roll right, row left. Row right. You're like, what? Why my legs going to be engaged the whole time. You're going to hold that. It's going to take that tension off the low back and you're going to roll from there. So this is a move that if I was doing this pyramid without talking to you, I would definitely reach for my 20 pound dumbbells. Okay. I always say that. And then I'm like super tired at the end. That's my challenge to go heavy. Bend over. You're going to hold that nice low spot. Row and row. If you're with Rachel, that hinge position, you feel those in your back. Bend your knees, then hinge your hips. That's where you should be, right here. Okay. Bent over back row, narrow grip, palms facing. You're going to do it for 30 seconds, then I'm going to show you move two. Are you ready to climb this pyramid? Let's go. Let's get it, let's go. We're five minutes in. 12 minutes is when I really start to get going. You guys just stick with me right here. We're almost there. Here we go. I'm holding the low squat. Rachel's got bent over rows. We go in three, two. Let's go. Row right, row left, row right and left. Nice. I'm holding this little squat. Knees are going to go out towards my toes. And this also helps me stop at the appropriate place. Right? So I'm just pulling to where elbow meets rib cage. Elbow meets rib cage. Setting it down with control. It's only 30 seconds. You're already halfway there. You're going to feel this in the legs too. That's normal. Come on. You got it. One row at a time. Nice work, nice work. Stay with it. You're in the final. 5, 4, 3, 2. And recover. 30 seconds to rest. I'm going to show you move two. You're going to go right from there into. You can keep your hands on your dumbbells if it feels good for your wrists. You're going to give me one push up. Two mountain climbers. So I'm going to go push up. Drive, drive, push up, drive, drive. You can take the push ups from your knees or you can take the push ups from an incline at a chair or bench press. Push up. Two mountain climbers. Okay, we start back on back rows. We go right from back rows into push ups. One minute of consecutive work. Yes. Let's go back rows in three and two. Let's row, row, row. Come on. Here we go. Row. Think about that two by four, from your head to your tailbone. You got a nice flat back, neutral spine, gaze in front of you. Rowing one arm at a time, right? If you got lighter weights and you want to make it harder, double up those rows. Go two at a time. You got it, you got it. Come on. Halfway again. We're going right from this into one push up. Two climbers, you decide knees or toes are at an incline. Awesome job. Starting to feel those legs. You go five, four, three, two. Let's go. Find that push up. Right into a quick transition. Push up, drive, drive, push up, drive, drive. Your pace, your tempo. One push up, drive, drive. Chest, shoulders, triceps. Woo. Hello, core. Right there. Nice work. Drive, drive it out. One push up, drive, drive. Come on. One push up, drive, drive. Already dropping to my knees. That's a good sign. Heart rate. Time. You got five, four, three, two. And you're up. Rest. We add on move number three. You take those two dumbbells and come up to a standing position. You're going to give me a flip, grip, curl, palms face out at the bottom. So I go curl, flip in and drop. So I go supine curl into hammer curl on the way down, right? String all three moves together. Wide back rows, wide squat back row. Two push ups. One push up. Two climbers right into flip, grip, curl. Yes. We go in three. We go in two. We go in one. That rest is starting to get shorter and shorter. Yes, stack it on. 1 minute and 30 seconds of work here. But you're just breaking it down. One rep at A time. One rep at a time. That's all you got to focus on right here. Come on, you got this. Yes, you can. Yes, you can. Stay with it. Right here. Nice back row. We go right into one, push up two climbers. Thinking about pulling that shoulder blade down and back as I pull that elbow to rib cage. You're in it for five, four, quick transition in three, two, transition. Push up two climbers. Let's go. Push up, climb, climb. Push up, climb, climb. So on Instagram, we dropped a reel on push up form yesterday. If I'm looking at you from a bird's eye view, you're making an A with those elbows. Uppercase A. Not achieve. Elbows fall back towards my hips. You got a 10 seconds. From here, you're standing up. Flip grip, bicep curl, you go there in five, four, three, two. Let's go. Palms out, palms in. There's a chance to catch your breath right here. Palms out, palms in. You gotta come on. One rep at a time. How we doing? How we doing? Catch that breath. Hello, Austin. So glad you're here. Anna. Come on, guys. Keep working. Yes you can. You're working for that 30 second break. It comes in 10. Come on. You got it. Now you know why we got these 15 pounds, right? It stacks up quick. Come on. Three, two and done. Drop the dumbbells. Nice work. Three moves down, move it into move four. So go. Strength, little cardio push. Strength of the biceps. Back to a cardio push. One dumbbell squat, jack curl, press Jack wide at the bottom. Rachel show you low impact. She's going to take out the double jack. But I go squat jack, push jack, squat curl press, squat jack, push, jack. That's your add up move. Rachel's taking it low impact. Okay, four moves, two minutes. We go in three, two. Let's go. Row it. Come on. Hold that nice low squat. Like me option to just take bent over. With Rachel, you decide your workout, your pace feel a little bit different every day, right? You do your best, forget the rest. Come on. It's a big upper body day right here. Big upper body day. Gonna raise your heart rate too. 10 seconds. Here we transition right into one push up. Two. Climbers, your pace, your tempo. You go there in five, four, three, two. Let's go. One, push up. Two. Climberss, come on. Right into it. One, push up, climb, climb. One, push up, climb,. Climb. Get those knees up. You got it. Come on. Come on. Can always add that incline. Nice work. You can always slow it down. If you are determined to get those push ups from your toes. Slow it down, guys. Slow it down. Come on. 10 seconds. Up into flip grip biceps. Flip grip biceps. In five, four, three, two. Let's go. Stand it up. Right into it. Palms out, palms in. Slow and control. Lower. Ah, catch that breath. Right? Good chance to catch the breath. We're going to raise it again with group four. Squat jack, squat press, squat curl, jack press, squat curl jack cross. Come on. We go there in 10. 10 seconds, guys. Keep breathing. One dumbbell. You can always do with no dumbbells. We go in three, two. Let's go. One dumbbell. Hold it the long way. Squat curl, press jack. Squat curl, press jack. Wide, narrow, wide, narrow, wide, narrow, wide, narrow. Follow Rachel for low impact. She's got you. Nice work. Come on. Lily is crushing high impact. I'm afraid my days as your low impact leader are becoming numbered. They are numbered. Pretty soon, Rachel, I was going to be showing high impact. Now I'm going to be showing low impact. Come on. 5, 4, 3, 2, 1. 30 seconds to recuperate. 30 seconds. Every pregnancy looks different. We'll see how long I can jump for Number three. Feeling hard today. All right, guys, move five. I'm gonna stick with that single dumbbell from the squat jack cross check. Go right into overhead triceps. Okay. Hips are tucked under ribs. That doesn't work for you. Take it to bent over. We go in three, two. From the top row it out. Come on. Five move. Five moves. Start at the bottom row. Bent over wide, squat hold. You decide. You decide. Come on, one rep at a time. 30 seconds per move. Five moves. My math isn't very good, but I know that's 2 minutes and 30 seconds of consecutive work and that is not easy. So take each move at a pace you can stick with. For all 30 seconds. You're trying not to break. You got five seconds. Transition. One push up. Two climbers in three, two. Let's go there. Come on, right here. One. Push up, climb, climb. Come on. Push up, climb, climb. I'm always trying to get three push ups on my toes and then I can drive my knees. It's those little balls, those little goals. Come on. That keep you coming back for more. What are you working towards? What's your progress? Goal. 10 seconds. Does it push up from your toes? Does it have your weights? Hip grip. In three, two. Let's go. Palms out, palms in. Palms out, palms in. It is very rare. I film Pyramid workouts pregnant. I think the last one I did was Minnesota beef. I was 12 weeks with Brody. I was just gonna say you say that, but we have two pyramid workouts. We were pregnant in them. Did we? Yeah. The. The one with the flowy white tank top. Oh, yeah. Seven weeks with Bella. Yep. We go for three, two, one. Squat, Jack, squat press. One dumbbell squat curl press, jack. Squat curl press, jack. Wide, narrow, wide, narrow. Your pace, your tempo, guys. Your pace, your tempo. This is your chance to push your heart rate, right? Here we go. Overhead triceps, which is gonna feel hard. Hands above the heart. Heart's so high. 10 seconds. Yes, you can. Come on, come on. You go. 5, 4, 3, 2. Overhead triceps. Tuck the pelvis under the rib cage. Hide the weight. Show it, hide it, show it. Now, if you had lighter weights, you can always double them up right here. Go overhead. Okay. Awesome job. How are we doing, Lori? This is fire. I know. I feel it. Lori, pyramids are never easy. You are so stinking strong. Guys, right here, come on. Five seconds. You're working for that 30 second break. It comes in three, two. Recover. You're gonna go right from that into push press. So you're gonna grab that other dumbbell. You're gonna be a 2 inch dip drive. 2 inch dip drive, dip drive, dip drive. Locking out the elbows, full extension at the top. Six moves, guys. Six of seven. So close. Soaking that breath. Soak in that rest. Are you so excited to drop off the row yet? So excited, you guys. Wide squat hold. We go in three, two. Let's row. Start at the bottom, work your way up. Six moves. 30 seconds. Remove. We get there one rep at a time. That's how we get there. Come on. It's just one after the other. Yes, you can. Yes, you can. We go from back. Largest muscle group in the upper body to chest, triceps, shoulders, your push muscles, chest, second largest muscle group. Right? We're hitting it all. Then we hit the biceps, right? Then we have a little cardio. Little shoulders, little core, triceps. Oh, baby. Then we go shoulders. You are getting it all. Transition. One, Push up. Two. Climbers talking too much. Push up, climb, climb. Come on. 1. Push up, climb, climb. It's getting harder to get those three from my toes. Come on, come on. You got this. 1. Push up, climb, climb. 1. Push up, climb,. Keep going. 10 seconds. You're up for flip grip, bicep, curls. That's where we go in five. Stick with it. Three, two. You're up. Palms out, palms in. Nice work. Stop bending those knees. Elbows are in line with or slightly in front of my body, not behind. That's going to Add some extra tension and trust to the shoulder joint. Catch your breath right here. Squat jack, squat press, squat curl, squat press, Jack. We're there in five, one dumbbell in three, two. Let's go. Come on. Squat, curl, push, Jack. Come on, come on. You got this. This is your chance right here. Push your pace, push your heart rate. Or find a pace that you can stick with for 30 seconds without stopping. Come on. Yes, you can. So tough. Come on. 10 seconds. 10 seconds, overhead triceps. That's where we go. And in four, three, two, I'm gonna do bent over triceps. Rachel's got overhead. Yep. My heart rate is just too stinking high for the overhead right here. Come on. Triceps. You choose overhead with Rachel or kick it back with me. Come on. Keep breathing. Catch that pace. We go push press in 10. Dip drive, two inch drip drive and press. You're there. Five, three, two. Let's go. Dip, drive, dip, dip. A little help from the legs. Nice. This was mean after the triceps, right? Sorry. Come on. Nice. If you need to three seconds, you take a break. 1, 2, 3. You get back in 10 seconds, guys, come on. Finish. You go. 5, 4, 3, 2, 1. Set it down. Grab some water so it gets real spicy. Guys. You got seven moves all the way up that pyramid. Move seven, you go right from push, press, heart rate high into another spicy move. I'm not gonna lie. Okay, your seventh move is a single dumbbell version of a man maker. So it looks like this, okay, I'm gonna drop to the floor, I'm gonna do one push up one single arm row, hop up to a burpee curl press and pass over to the other side. Go back into it, same thing, other side. So you're passing the dumbbell overhead each rep, push up, row curl, press with a burpee press and pass. It is the ultimate man maker with one dumbbell. One heck of a way to finish a pyramid, right? This is a true woman maker. This is a true. Make it hard. Take a man maker, make it harder, make it harder, make it more complex and multitask. Multitask. Pass the dumbbell overhead and you have a woman maker. I like it. That is like. That's so great. The multitasking man maker. It's a woman maker. All right, you guys truly told. I gave you a longer break right there. We're all going to catch our heart rate because top of the pyramid, seven moves, it's the hardest you are working for. Three minutes and 30 seconds of consecutive work, OK? Grateful for that extra rest, and now you're going to push. No breaks. Let's get all the way through it. Seven moves. It's the only time you got to do all seven moves. We drop off from here. This is the last time you do rows. We work back in reverse order. Are you ready, Rachel? Let's go. Let's go, let's go. Let's get to the top of that pyramid, guys. Seven moves, starting on that wide squat, back row or bench over back row. It's the last time you're going to do it. Wipe the sweat, tighten your ponytails. Let's climb that pyramid. We go in three, two. Let's go. Row and row. Come on. 30 seconds per move. Seven moves. The only time you do all seven moves, we drop off from here. This is the toughest part right here. It gets easier and easier from here on out. Come on. Your best effort yet. Take that extra rest time and put it into the work time right here. You got it. Come on. 10 seconds here, then you transition. You give me one push up. Two. Two climbers, you're there in five, four, three, two. Let's go there. Come on. One push up. Two climbers. Come on. You got that extra rest. You're a little bit fresh. Come on. Come on. You got this. Yes, you can. Keep working right here. Climb, climb. One, push up. Two climbers gonna raise that heart rate. You're gonna bring it down. Flip grip, biceps. That's where we go in 10. 10 seconds. Come on. Just keep moving. Yes, you can. 5, 4, 3, 2. You're up. Palms out, palms in. Right here. Palms out, palms in. You got this. Come on. Big breath. Catch that breath. Let the heart rate come down so it's got somewhere to go as we keep climbing. Whoo. True strength and endurance right here. 10 seconds. Transition. One dumbbell, Squat Jack, curl press. Squat jack, press jack. You're there. In three, two. Down to that. One dumbbell. Let's go. Hold it the long way. Come on. Squat, Jack, Push, Jack. You got this. Yes, you can. Yes, you can. Come on. Keep working, keep pushing. Quick and effective workouts right here. Crushing that upper body, raising that heart rate. 10 seconds. Come on. Just keep moving. Just keep moving. Five, four triceps in three, two, and one. Overhead or bend it over. This heart rate's too high. I'm going bent over. Catch your breath. Triceps. You can single it or double the weights. You decide. Nice bending. Just like that. Elbow joint. Hide it. Show it. If you're overhead, full extension. If you're right here with Me. Five, four, push. Press it. Three, two, Rack em, rack em. Two inch dip drive. Let's go. Dip, dip, inhale. I'm slowing my pace a little, trying to stick with it without taking breaks. You do you. We go into the big single arm woman maker after this. Come on, guys. Right here. Yes, you can. Five seconds. One dumbbell. Okay. Three, two, let's go. One dumbbell. Right here. Step or jump back. Push up row. Hop to the bottom, curl, push and pass. Take it down. Other side. Your pace, your tempo. One push up. One row. One burpee curl. Push or pass. Come on, you got this. Finish the top of this pyramid right here. Five seconds finish. Three, two, one. Holy bananas. We made it to the top of the pyramid. One minute break. One minute break, and we go down. How you doing? Oh, there's no sound on Instagram. Can you not hear no sound? Seriously? How has this been happening the whole time? Can you hear me now? Can you hear me now? What happened to our sound on Instagram? Hello. There we go. Let me try this. Can you hear me? Someone give me a thumbs up or thumbs down. Sorry, guys, we're live on YouTube with sound. I'm not sure what happened. No sound. Come on, Instagram. What's the deal? Has there been no sound the whole time? What the heck? No sound. I got nothing, you guys. I don't know what's going on. Transition over to YouTube. Transition over to YouTube. Can you get on Instagram, Megan, and tell people to get over to YouTube. The link is in our stories from today. Option two. Yep. Head over to YouTube. Guys, head over to YouTube. I don't know what's going on. Okay, Dip drives after all the other exercises, right? So stinking crazy. Heart rate stays so stinking high. I'm so sorry, Instagram. I have no sound. I know. Who cares? I don't know what's going on. You're enjoying it anyways. You guys. You guys are so awesome. I'm going to reboot Instagram really quick. I'm going to try logging off. Logging on. Okay. Do I just end it? I don't know what else to do. We'll save what we have and then we'll. We'll end it and we'll try and get back on here. Sorry, sorry. YouTube, you get a little break. Oh, come on. Come on. What's going on here? Oh, we're not gonna be able to share it to igtv. Whatever. We'll get the last half discard. We'll try and go live again really quick here for you. Guys, come on, come on, come on. Always technical difficulties. Always technical difficulties. Okay? All right, you guys, we go back down the pyramid and we go in reverse order. Can you hear me now? Instagram? Can you hear me now? I hope you guys can hear us now. We're back on. Okay, we go back down to reverse order. So this is how it works. Ok? We are going to start with a single arm burpee. Push up, row, press and pass. Okay? That's where we start. So you start that move fresh, not when you're exhausted. Okay? Extra break, right? I'm with you. I'm with you. All right. Not mad about it. Then we go push press. Then you overhead triceps, you're going to go into push press a lot more fresh, Come out at a different angle. Okay? You guys good? We got the extra break. Can you hear me on Instagram now? Can you hear me, guys? Thumbs up. Can you hear me? All right, we're going to finish this pyramid. We go on the way down, guys. All the way down. All right, here we go. Make sure we're back set up here. Good. All right, guys, here we go. You're starting one dumbbell, one dumbbell. You're starting with the push up, single arm row, burpee curl press and pass. That's where we start. Then you go right into push press. Same thing. 30 seconds. Remove no rows. You only got six moves. Six moves. Put them all together. Yes, I can say it, Rach. Yes, you can. Yes, I can. It gets so much easier from here on out. Let's go. Start with that dumbbell in your right hand. One, pushup, row, curl, press and pass. We're there in three, two. Let's go, let's go. Push up, single arm row. Pop it up. Nice to come into this move fresh. Maybe you can take those push ups from your toes. Come on, you got it. Coming in fresh. Coming in fresh. You got that nice extra break. We needed it. We're feeling good. We're gonna crank it out and finish this pyramid nice and strong. You got this, guys. You got this. Come on. You're here for five. Four. Push press in three, two. Grab your dumbbell dip. Drive to it. Shift. There we go. Come on. You can always alternate, okay? If you're like these dumbbells get too heavy for me right here. Shoulders are always so stinking spicy. Triceps in 10. Come on. Five, four, three, two triceps. One dumbbell overhead or kick it back. I'm sticking here. My heart rate, it's just too hard, too high. Keep Those hands overhead. Right here. You do you. Come on. This is your workout, guys. Triceps any way you want them. You can do dips, you can do overhead, you can do bent over. What do you want? Skull crushers? Either way, you're here. Five more seconds. One dumbbell, squat jack, squat press. In three, two. Let's go, let's go. One dumbbell. Here we go. Squat jack, press jack, squat curl, push. Whoo. Come on, come on. You got it. Yes, you can. Yes, you can. Come on, come on. Just keep moving. One rep at a time. You got 10 seconds. Then you grab that other dumbbell. Flip grip biceps. Flip grip, biceps. In five, four, three, two. Let's go, biceps. Here we go. Palms out, palms in. Catch your breath. Right here. You got this. One rep at a time, we finish it. One push up. Two Climbers, last time, you're gonna do push ups with the climbers in this pyramid right here. Come on, finish it. Transition in 5, 4, 3, 2. Let's go. One push up. Two climbers. Last time, you gotta do it. Come on. You got this, team. You got this. Knock it up strong. You're working for that 30 second break. Yes, you are. It comes in 15 seconds. Come on, keep pushing. 10 seconds. You got this. You got this. Finish it. Five, four, three, two. You're out. Holy bananas. How we doing? You got sound, now we got sound. You hear me hopping? All right. Nice work. YouTube's good. Glad we're here, guys. Glad we're here. We're doing it. We're knocking it out. All right, no more push ups this time. Start with the. Oh, no. You guys start with push ups. Row. Single arm, curl press, dumbbell, left hand. This time we drop off. Flip grip, bicep curl. Ready? We go in three, two. Let's go. Here we go. Give me the push up the rope. The burpee curl. Push it past. Come on, you got this. One push up one row. One burpee curl. Push and pass. Come on. Careful with those dumbbells overhead. Come on, come on. 10 seconds. 10 seconds and then we go. Push, press. You got this. Finish it. You got three, two, push, press. Grab the other dumbbell. I'm alternating. We go one. That's a good option. Come on, team. It's gonna get spicy in here for those shoulders. I like it. Rachel, one. I'm with you. Come on. Do your best. Forget the rest. Let's go. 5. Come on. 3, 2 triceps overhead or kick it. I'm gonna kick it with you this time. Come on. That's good. Any way you want it. It's a tough pyramid, guys, so we're in it together. You make it work for you. Do what you gotta do, then hurry. Tight. You gotta modify. That's okay. Come on, keep pushing. 10 seconds. Back to one dumbbell. Squat Jack. Squat curl, squat press. That's a mouthful. 5, 4, 3, 2, 1. Here we go. One dumbbell. Raise that heart rate. Squat. Push it. Squat, curl, press, jack. Squat, curl, push, jack. Come on. Yes, you can, yes, you can. No one ever said a pyramid workout was easy, right? But they always say how stinking good you feel when it's over. Yes. Flip, grip, biceps. In five, four, three, two. Let's go. There. Two Dumbbells. Finish it. Last time you do it, Love. Just breathing right now. Talk about true strength and cardio endurance. 10 seconds. Come on. 5, 4, 3, 2. Drop your dumbbell. Shake it out. Get some water. All right, guys, down to four moves. Down to four moves. Come on, hang in it. You're almost at the end of this pyramid. You see that light? Do you see it? Come on. It's coming. It's coming. Jump out, right hand. Push up rope. Squat, curl, press and pass. Push up, row. Squat, curl, press and pass. This time you drop off. Squat jack, squat curl, squat press. We're there in three. Let's go, team. Come on. Two. Let's roll. One. Push up one row. Burpee curl. Push it. Pass. Your pace, your tempo. Slowing it down here. I'm gonna get through this. We're gonna do it together, guys. Take it at your pace, your tempo. You got this. Yes, you can. Come on. Ten seconds. Push, press. We're there. In five, four, three, two. Going one dumbbell. My shoulders are spicy. Heart rate tight. Just gonna go straight. Press, take out the knees. One Dumbbell. Push, push. It still feels so stinking hard. Come on, keep pushing. Yes, you can. Get that dumbbell overhead. Don't know if you're seeing the light or seeing stars. We can do this. I'm with you, Lori. We can do this. So glad you guys got the sound back. Instagram. 5, 4, 3, 2. Triceps overhead. Or kick it overhead. Or kick it. Come on, right here. Come on, guys. Triceps, squat jack and press. That's it. You're out of here. Just keep working one rep at a time. You got this. Stay in it, team. Come on. So stink it strong, that's what you are. Ten seconds here. Back to one, dumbbell. Squat jack, curl, press, jack. Five, four, three, two, one. Let's go there. One dumbbell. Here we go. Squat curl, push. Jack. Last time, last time we do this move. Knock it out. Finish strong. Yes, you can. Yes, you can. Come on, you got this. One rep at a time. Keep moving. You are working for that 30 second break. It comes in 10. Come on, finish. You got five, four, three, two. You're out. Holy bananas. Three moves. Three moves. We drop off triceps this time. Guys, grab some water. How we doing? Come on, guys. You there? You're so close. You are so close. Finish strong. Come on. You're a warrior. You're a warrior. Let's do it. Put your name on it. Finish this workout like you're gonna hand it in and be proud of it. Dumbbell. Left hand. Three, two. Let's go. Your pacer. Tempo. One push up one row. Pop to the bottom. Curve curl, push it past. Come on, you got this right here. One push up one row. Up to the bottom, curl, push and pass. Yes, you can. Yes, you can. Come on. Three moves. One minute 30 seconds. You're almost done with the first 30. In three, two. Let's go. Press, push, press. Single or double? You guys, I'm just slowing down. That's all I'm doing. I'm doing my best. Keep moving. At my pace and what I got today, you do your best. Come on. Yes, you can. Yes, we can. Yes. I love the attitude, Jessica. So close, guys. So close. Triceps in 5, 4, 3, 2. Triceps. Triceps. Here we go. Last time you got triceps today, 30 seconds of them. Let's go. Finish it. Nice work, team. You got this. Stay with it. Your pace, your tempo. Come on, you're in. 10 seconds. Finish it right here. That 30 second break. It's coming for you in five, four, three, two. Recover. No more triceps, no more triceps. We drop off the stinking. Push, press. Who is excited? Right? Two moves, guys. Two moves. Burpee. Woman maker with the press and pass. And then push, press. One minute of work. You are so close. You got one minute and 30 seconds left to this workout. And you're stretching. Yes. We're in it together, team. Let's go. Finish it, Dumbbell. Right hand. Woman maker in three, two. Let's roll. Push up rope. Hop to the bottom. Curl, push and pass. Come on, you got this. One rep at a time. Finish strong. That's what you are. So strong, you tackle. The pyramid workout. That is a big gold star for the day, let me tell you. Come on. Five seconds. Right here. Finish. Three, two, push, press. Last time, last time. One dumbbell, two Dumbbells. Whatever you got left in you today, just keep pushing. You're so stinging close. Nice work, Clara. Come on. You got this. Nice work. Oh, come on. Keep pushing. Keep pushing. Right here. Finish. 5, 4, 3, 2, 1. Woo. Those shoulders, they are something. One move. One move. We finish with the ultimate move. The woman maker. Yes, the woman maker. And all the women flex their gun and say, we can do it. What a way to end. What a way to end. Dumbbell left hand. This is it, you guys. It's 30 seconds. Push up, row, burpee curl, press and pass. This is it. Your final 30. Bring it home, guys. Bring it home. We go in three, two. Let's go. Finish it right here. Big powerful move that should make you feel so stinking strong after tackling this pyramid. So stinking strong. That's what you are. You got this. 30 seconds. Come on. Yes, you can. You can do anything for 30 seconds. You were made for this. Made to do the really tough stuff. 10. You're in the final 10. Finish it right here. 5, 4, 3, 2. We're done. Way to go, Lindsay. Way to go, Rach. High fives to you guys at home. That was killer. Now you know why we've never done a pyramid. Just focused on the upper body or lower body. Because it is hard. You guys are so awesome. Way to rock it. I know. Now you're gonna ask, when is the lower body one coming? Might need a little recovery before we come at you with that one. I'm so proud of you guys. We did it. We did it. High fives. These are gonna stay live. This is gonna stay live on YouTube. Strong together. All as one video. Full pyramid. You can climb it all the way or halfway. Okay. It's gonna stay live on YouTube. Instagram. We'll do our best to get the duplicate half cut where we lost the sound. What are we? Hardest NML workout ever. Why is it always when we're 12 weeks with Brody at 12 weeks, we've done the hardest workout. I swear, that was tough. Okay, let's cool it down, you guys. Right where we started. Big inhale. Reach up. Nice and tall. Exhale, baby. Back bend. Pull those elbows down. Nice. Just flap the arms. I don't know about you, Rachel, but it is so true. So glad we tackled it. We did it together. You guys were my motivation today. That was stinking hard. That's why the live workouts are so much fun. You know they are fun. Yeah. It's just that. Pure motivation. It is a. It's a hard workout. Hard. I Wouldn't want to do it on my own, you know? No way. Big inhale, reach up. Right hand reaches for the middle of the back right there. Just a nice little tricep stretch. Reaching for the middle of the back. Now you're gonna keep those feet planted and you're gonna give me a little side button stretch. You're gonna open up the left and the side body right here. Nice little side body stretch. That should feel good, right? Awesome. Bring it back to center. You're gonna take right arm out. Left arm follows. Push to me. Pull those shoulder blades apart. You spend so much time contracting them down and back with the back rows. Now we do the opposite with the stretch. Push towards me. Nice. Take the hands behind you. Right. I'm back. Left arm follows. Interlace the fingers right by your tailbone. You're gonna pull the knuckles away from the tailbone and nice chest expansion. Gaze goes out. Think about spreading the chest apart. Nice. Flap the wings and neck again. Left hand goes up, reaches for the middle of the back. Nice tricep stretch right there. Nice. Can hold here. Option to add that little side body stretch. Opening up a little bit more. Getting side body lats right there. Should feel really good. So stinking proud of you guys. So stinking proud of you. Nice. Bring it back to center. Big inhale. Reach up nice and tall. You feel good about your heart rate. Exhale forward fold. That should feel really good. You're going to drop down to a quadrich position on all fours. We're going to get a nice shoulder stretch here with a little adductor. So you're going to kick your right leg out, okay? And you are going to take your right hand. You're going to reach for the sky. Left toe is tucked under gaze. Follow those fingertips. Now you're going to thread that needle. Right arm threads right ear to mat right there. Just opening up the hips as you stretch. Shoulder, ear to mat. That should feel so guys, opening up. This is such a good one to come back to. Just stretch it out. Nice. Now can you actually try holding here? Now take your gaze the other way. So gaze to the left or. Sorry. Gaze to the right. Arm to the left. Looking the opposite way of your fingertips. Nice. Find that quadric position again. Same thing. Other side. So you're going to kick that left leg out. Up. Big inhale, gaze falls, fingertips. As you exhale, thread that needle right there. Bring the ear to the mat. Shoulder to the mat right here. Nice. Opening up through that inner thigh. Hips and getting that shoulder neck stretch. You can Just hold it right here. It feels so stinking good. If you want to take that counter, stretch. Gaze goes away from you. So there you go. Gaze goes away from the fingertips. A little calmer. Stretch. Awesome job. Bring it back to center right here. One more cat warmer. It's gonna take a cat cow. Drop the belly, lift the chin, reverse it. Pull that spine up towards the ceiling. Gaze at the belly button and sit it back. Option to just reach those fingertips away from you. Crawling, creating length from fingertip to tailbone. Opening up through the lats. The low back. Stretching it all out. One of my favorite, especially if you place your hands on a foam roller. That feels so stinking good. And then you walk it back in and you just sit back and give yourself one of these. And absolutely crushed it. So proud of you, Rachel. So proud. We made it through that. That was tough stuff. You guys rock. Thanks so much for always showing up and working hard. We are on week two of our free 30 day October challenge. We have a beginner version and an advanced version. If you want to check them out, you can find them@nourishmovelove.com so you can find all of our workouts or check out our YouTube channel. We've got all of our workouts there for free, you guys. Free workout plans, Free workouts at home. You can do them anywhere. Quick and effective way to knock it out. And we will see you guys back here soon. Have an awesome rest of your day. Thank you. Awesome job. Instagram. So grass. Glad we were able to get the sound back for you. You are a rock star. Way to go, Sally. So glad you could join us. Awesome job. Thanks, Robin. So spicy. I'm with you. That was spicy. Awesome job. You guys will get this saved down and see if we can get both parts loaded for you. Thank you. Awesome. Nice work, YouTube. So proud of you guys. You always show up and just rock it out. Nice work, Kim. So awesome. Super tough. I know. Renee, your arms are about to collapse at the beginning. Those last few woman makers. I know. Tough stuff. Way to knock it out. Jessica, your first live. So glad you could join us. Awesome job. And Clara, fantastic workout. Thank you. Awesome job. Jessica, Patricia, you guys, you guys just rocked it. Nice work, Carla. Awesome job, you guys. Every push up on your toes. Can we do this for Juliana? Every push up on her toes. Juliana. That is so stinking awesome. I'm so proud of you guys. That is like a huge oh win right? So hard. That is so tough. I am so proud of you. Way to go, you guys. I hope you love this workout and I hope you come back for more. We will see you guys again really soon. Thank you so much. You guys all rock. Go team. That was a tough one. For sure. Nice work. Nice work, you guys. Awesome job. So proud of all of you guys. We will see you again really soon, okay? Death.