LIVE 45 Minute Strength Circuits + Cardio Tabata Workout (INTENSE, One Dumbbell Workout 🔥 )

Both YouTube and Instagram. And we're live. Yay. It worked. Okay. We had a little technical difficulty. I was nervous, but it worked. Okay. Hi, I'm Lindsey Bahmgren of Nourish with Love. And today I am joined by the amazing Rachel. If you guys don't know Rachel, she is NML's everything. Rachel works. I gotta make sure my mic is on. Is my mic working? Hold on. Test, test, test, test. There we go. Okay, that's good. Okay, make sure you guys can hear us. Rachel works for NML and she's amazing. She does all of our graphics and a lot of keyword research. And Rachel, oh, you so much for nursing. We would die without her. So she's joining us for this awesome workout. You guys. Today's workout is a 45 minute strength circuit and cardio tabata workout. So what does that mean for you? We're using one dumbbell. Okay. So all you need is one dumbbell. Of course you can do today's workout with just your body weight, but if you have one dumbbell, go ahead and grab it. Rachel and I have a variety from £12 to £20. Use whatever you have. Okay? I'll show you how to make it harder or easier, but use whatever you have. We're going to use a variety today and it's going to be all a lot of unilateral exercises, which means training on one side of the body. So your core will be constantly engaged. But you have three circuits total in today's workout. Ok. Every circuit is going to go lower body strength, lower body power, upper body strength, upper body power, repeat. So we repeat those four exercises. After we knock that out, we go into a cardio Tabata, which means 20 seconds of work, 10 seconds of rest, two moves, you do them four times, tab that heart rate up. We'll take a break and move on to the next circuit. Okay. For your strength exercises, you're doing that for 45 seconds of work, 15 seconds of rest. Sound good? You guys ready to do this thing? So ready. Good. I'm just gonna make sure. I'm just gonna adjust this. I feel like it's a little bit. We're gonna tip down a little bit. There you go. Nice. Woo. There we go. IG. Okay, YouTube, you're looking good. Nice work. I'm gonna start my timer and we're gonna get ourselves warmed up. You guys. We're playing with these new live platforms, right? Probably way behind the times, but you know, welcome. So no music today. We're still gonna try and figure that stuff Out. Crank up your own jams. Okay. We just wanna make the audio quality is good with just what we have so you can hear us. Crank up your own jams if you need to. Let's get started with warm up. Go ahead, bring your feet right underneath your hips. Place your hands right at your hips. We're gonna go ahead and take a couple of hip hinges. Rachel's gonna stay facing you. I'm go to the side so you can see. So you're just pushing your butt back. Stand up tall. Push your hips back. Stand up tall. So getting that nice little hamstring stretch, right? Hinge at the hips, stand tall, squeeze. Hinge at the hips, stand tall, squeeze. When you come up, think about driving your heels into the ground. Standing straight up. Not over extending, just driving your heels into the ground. Stand straight up. Give me two more straight. Lengthen through the hamstrings. Stand up. Last one. Lengthen through the hamstrings. Stand up. Nice. From here, if you go a little bit wider if you need to. Toes point out. We're going to sit right back into squats and take it down and up. There we go. Down and up. Squats, we love them. They're in almost every workout we do. Except for yesterday. Yesterday. Do yesterday's eight minute booty workout. Okay, Getting a little bit lower for each squat. My knees track towards my pinky toes. Nice. Sit it down there. Awesome job. Try to get a little bit lower with each squat if you can. Right here for 4. Nice work. 3. Stand tall. And 2 and 1. Stand tall. Walk those feet back in. Give me a big inhale. Reach up. Right wrist grabs up and over. Right side body stretch. Open up the obliques, bring it back to center. Pop onto the toes, roll back to the heels. Up and over to the left. Opening up the core. Back to center. Lift to the toes. Roll back. A couple calf raises in there. Get those calves and ankles ready. You'll have options today to jump if you so choose. Up and over to the left. You can keep it low impact. We'll show options for everyone. Nice. One more each way to the right. Center lift. Roll back to to the left. Nice. Center lift. And up. Let's go high knees. Just drive. Knees up. Up, up. Option A, you're here. Option B, you run it up. Add some energy. There we go. Got that intensity A little bit. We're gonna do strength and cardio today. One of my favorite floating workouts. Drive it up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Can you hold that right knee High. Give it a nice little squeeze. Try and find balance. Soften in the same leg. Can you open it up to the side? You're going to challenge your coordination today. Hey, there it is. Nice work. Rachel and I were both just saying, set it down other side. Our hips are so tight. Believe it or not, 90 of what we do at NML is behind a computer, right? Truly. Bring it back to center. Nice. From here, we're going to step back because we're going to walk to you guys. We're going to do some plank walkouts. Hinge forward, hands to the ground, Walk out, find a high plank, walk it back in, tap the toes, stand up tall. Two more just like that, walk out, find that high plank, walk it back. And we'll do some hip opening right here too, because it feels good. Right? Last one. Hold your high plank. Drop your hips. Almost like a cobra. Oh, that feels good, right? Roll those shoulders down and back. Tuck the toes under, step up. Right foot outside, right hand, easy twist. Set it down. Left foot outside, left hand, easy twist. Set it down, walk back into plank. We're going to repeat that. Okay, so it looks like this. Walk out high plank drop, hips. Oh, that feels nice. Pop back to plank. Right foot outside, right hand twist. Nice. Left foot outside, left hand twist. There it is. Set it down, walk it back in. One more full warm up rotation. Like that. Whatever you want to call this nice little warm up move. Drop the hips. Oh, that feels nice. Here we go. Right foot outside, right hand, easy twist. Left foot outside, left hand, easy twist. This is a great hip opener, you guys. Walk back in once you get to the top. Three jacks, jumping jacks. Jacket, jacket. We'll move back up to the mat. Jacket, low impact. You're here. You're tapping, tapping. There it is. Me. 8, 7, 6, 5, 4, 3, 2, 1. We're gonna go lateral lunges. Side push up, side up. There we go. Side to side. Lateral lunges. Sitting those hips back, stretching through those inner thighs, driving off that bent leg. Nice. Chest is up. There we go, right here. Four. Nice. Three skaters in two and one. Let's bounce. So tap behind, bound, tap, bomb, tap, step, tap, step, tap or bound. Choose your level. You got 8, 7, 6, 5, 4, 3, 2. Bring it in. Take your heels to the booty. Heels to the booty. There it is. Nice. Add those arms, push them. You got 8, 7, 6, 5, 4, 3, 2 and 1. How you feeling, Reggie? Anymore? Yeah, good. All right, grab some water. Quick sip of water. We're going to start this workout. We're in the big studio. I do live. I feel like you're so far away from us. Feels like little tiny humans. All right, you guys, we're gonna go. First circuit. Lower body strength. Lower body power. Upper body strength, upper body power. 45 seconds. On 15 seconds of rest, do it twice, Set the dumbbells down, get into cardio. So I'm like, plan. Start with a weight that feels good to you. Your first move is a staggered deadlift. So right foot forward, left foot back. Weight in my left hand, hinge and pull. Okay, so just like we did that hip hinge, hips go back. Slight bend in the knees, pull up. Range of motion looks different for everyone. We love this staggered stance. I'm gonna start heavy. You choose the weight that works for you. Working the hammies and the glutes. Left foot forward, right foot forward. Left foot tapped. 80% right here, 20% kickstanded. In this toe, dumbbell is active. Pull that shoulder down and back. Think about pinching something or crushing an orange in your armpit. My favorite cue is weird, I know, but it works. Okay, 45 seconds in three, two. Let's go. So hinge the hips back, stand tall, squeeze. Hinge the hips back, stand tall, squeeze. Getting right into those hammies right away. Just like that first move, think about pushing your hips back towards the wall behind you. Nice loading through that front glute hamstring. As you stand tall, you drive through that right heel, drive through the right heel, stand tall, drive the heel to the ground. Nice work, you guys. This is active upper body, too. That means the dumbbell stays close to my body. Don't let that dumbbell fall away. If you're working on your single leg, dumb deadlift, where the leg floats behind me like this. This kickstand is a really great option. Maybe you can go heavier. Nice work, you guys. Believe it or not. Five seconds here. 5, 4, 3, 2, 2. Recover. Nice work. 15 second rest. We're gonna go right into our power move. Staying with that stagger, deadlift, right here. Stagger, deadlift. Clean it up. Bring the feet square, front squat, uneven squat. Give me the staggered deadlift. Clean, uneven, front squat. You're there in three, two. Let's go. Stagger, deadlift, clean front squat. Nice. Stagger, Deadlift, clean. Press 5. Left leg goes slightly behind me up to squat. Slightly behind me, comes parallel again. You're doing this for 45 seconds, so you decide what pace you want to move at. Maybe you're heavy and slow today. Maybe you're light and fast. You get to Decide. Always good to mix it up. Heavier weights, we typically go slower. Lighter weights, we add more reps, right? Go faster. Nice work, you guys. Awesome job. Looks really good. Moving on to upper body in 5, 4, 3, 2, and 1. Nice work. Single arm around. I'm gonna keep this dumbbell right here in my left hand. Take a staggered stance. Hinge forward. Hamstrings. Don't turn. Down row, pull. Down two. Up on one. Down. You're on it. Three, two. Let's go. So up on one. Down, two, one. Down two. Let's talk about the single arm row, because a lot of people do it incorrectly. Why? They use too much bicep. You know, your bicep is taking over if your shoulder goes dips down. Instead of pulling with your hand, think about pulling with your elbow down two. Elbow meets my body. Down two. As soon as my elbow comes in line with my shoulder, I stop. My shoulder stays square to the ground the entire time. Control, control. Up, Control. Nice work, you guys. Get 5, 4, 3, 2 and 1. You're gonna take that dumbbell now. You're gonna place it the long way, right? Right here. Bend over. Give me a bench over. Row, curl, push, Jack. Hinge over. Row curl, press, Jack. This is your upper body power in three, two. Let's go. Let's go. Row, curl. Push it. Nice. Row curl. Push it. Holding that dumbbell the long way. Nice. Go heavy here if you got the capacity, too. Row, curl, push. Complex upper body move right here. Row, curl, push. Sometimes it's fun to train one dumbbell. You just mix this stuff up. Right row. Nice work. Curl. Push it. Low impact. You can always if you give me a curl tap. Alternate your tap side, right, curl tap. 10 seconds here. You guys doing so good? Back, bicep, shoulders, power. Right there. Finish with me. 5, 4, 3, 2, and 1. Nice work. Stagger. Deadlifts. Other side. Repeat it. Squeeze. So dumbbell comes into my left or my right hand. Left foot forward, right foot back. Stagger. Deadlift in three, two. Let's go. Hinge, drive and squeeze. Keep that dumbbell nice and tight to the body, right? Keep the hips square. Don't dip into that standing leg. Your front leg. Nice. Shoulders down and back. Dumbbell tights the body. Nice work. From here, we add on, it's that staggered deadlift to a clean squat. One of my new favorite lower body exercises with one dumbbell. Try and go heavy. It's going to raise the heart rate. It's a powerful move. Hamstrings and booty, right here. Lengthen and strengthen. Nice work. 10 seconds here. Then you get that 15 second break. And 5, 4, 4, 3, 2. Let's do one more because we can. Nice. We're gonna add on. So it's that stagger, deadlift, clean squat. Okay? Feet come parallel, foot goes slightly behind. You're on in three, two. Let's go. Stagger, deadlift, clean squat. So that front rack position, drive it up. Get that elbow in front of the body up. There it is. Nice again. You can slow this down. You move at a pace that works for you, right? Fun to try new things, right? There it is. Nice work. We can always break this move down. Maybe in an IG tutorial. We're going to try and do more of those for you guys. Nice. Awesome job. You do you your pace. Come on. Hamstrings, legs. Last set here. On the legs we go. Upper body in 10 seconds. Nice work. Awesome. You'll notice one side might feel a little bit weaker. We got three, two. Recover. Single arm rows right here. Dumb on my right hand, staggered stance. Up on one, lower on two. That grip, gotta shake it out. You're on it. Three, two, let's go. It's up on one. Down two, up, down two. Shoulder stays square to the ground. It never opens. I don't dip into it. If you feel your bicep working a lot, think about loosening your grip a little bit on that dumbbell, okay? Don't squeeze dumbbell as hard as you possibly can. Pull from the elbow, slow, slow. Pull from the elbow, slow. Slow. Elbow down, down. Elbow to rib cage, slow. Nice work, you guys. 10 more seconds here and we amp it up to that power move. See? Rachel and I both make it to that core stays nice and active. You got 3, 2, 1. Nice work. Turn that dumbbell. Let's go horizontal. Okay, that bent over row. Stand up curl press, Jack. Complex upper body move right here, you guys. 45 seconds to close out our strength circuit. Then we go cardio there in three, two. Let's go. Give me the bent over row, curl, push, Jack. Hinge over row, curl, push, Jack. Nice work. Row curl, press it. There it is. Nice work. Row push. Awesome job, you guys. 45 seconds here. I want you to try and go a little bit heavier if you have those dumbbells and you have that capacity. My favorite comments from you guys are the ones that say, really redid this workout today. I did it better. I finished it for the first time. I went up in weights. I did push ups for my toes, I did planks for my toes. Those little progress man, those are. Those are we're looking for. Nice work. Come on, get. 5, 4, 3, 2. Let's finish. One more. Dumbbells down. Body weight for cardio. Body weight for cardio. Okay. Tabata style. 20 seconds. On 10 seconds, rest. First move. I'm showing you both moves. High knees, freeze. One, two, three, Increase. One, two, three, and freeze. Freeze. Three high knees, freeze. Then you go down to the ground plank. Give me a toe tap. A toe tap. Get up. Heel, tap, heel tap. Down. Toe, toe, up, heel, heel. 20 seconds on 10 seconds of rest. Are you ready? Three knee. I'm like, okay, go tight. What are we doing? Three knee drives and a freeze. Three knee drives and a freeze. Okay, you're there in four, three, two. Let's drive it up. One, two, three, and hold. One, two, hold. One, two, hold. Huh, huh, huh? Core's actually working nice on that. Hold. Yes. 10 seconds. Come on. 20 seconds. It goes by fast. Here we go. Finish. 5, 4, 3, 2, 1. Rest for 10. Down to plank. Toe, tap, toe, tap, up. Heel, tap, heel, tap. Toe, toe, heel, heel. Three, two. Let's go, let's go. Toe, toe, hop up. Heel, heel, hop. Back, toe, toe, hop up. Heel, heel. Knee modification, technique, technique. Step up. Heel, heel. Take it down. Step back. Toe, toe or knee up. Heel, heel. Nice work. Toe, toe, up. Heel, heel. You're in the final. 5, 4, 3, 2, 1. You're out. Nice work. 10 seconds rest back on three, high knees, freeze. Three 90s. Breathe in. 3, 2. Let's go, let's go. 1, 2, hold. 1, 2, hold. Up, up. Drive, drive, drive, drive. Nice. Awesome job, you guys. 20 seconds. On 10 seconds, rest. It's fast and furious. You got this. Raise that heart rate. Come on. 5, 4, 3, 2, 1. Down to the ground. Toe, toe, heel, heel. Toe, toe, toe, heel, heel. Choose a level that works for you. Try and say that five times fast. Find your plank. Three, two. Let's go, let's go. Toe, toe, hop up. Heel, heel, hop. Back, toe, toe, hop up. First time you're seeing this one on ML, right? Getting fancy or goofy? I don't know. One of the two. Just trying to make working out fun for you guys, right? Heel, heel, heel. Nice work. You're in the final. 5, 4, 3, 2. Recover. Keep going, keep going. Rachel's fixing my timer. You're so awesome, Rachel. She does everything for NML. Three, high knees, freeze. Three, two. Let's go, let's go. One, two, hold. One, two, drive, drive. 20 seconds. Yes, you can round three or four right here. Left. Timer. Hill again. Come on. Five, four, three, two, one. Nice work, you guys. Down to plank. Toe, toe, heel, heel. How are we doing? One, set three or four? Set three or four. Find that plank. You're on in three, two. Let's go, let's go. Toe, toe, up. Heel, heel, down. Toe, toe, up. Heel, heel. Come on. Tabata style. Yes, you can. You can do anything for 20 seconds. Toe, toe, hook. Heel, heel. Final three, two, one. Last set. You guys last. Tabata. Three. High knees. Freeze. You know the move. You know the moves. Now do them the best you can. Three, two. Let's go, let's go. One, two. Hold. One, two, Hold Up. Come on. Up. Working for that one minute break. It comes after this. You gotta earn it. Earn it. Yes, you can. Nice. Finish strong. Five, four, three, two. One more. Last time. Toe, toe, knee, earth. Toe, toe, heel, heel. Last time. Let's go. Play in three, two. Here we go. Toe, toe, up. Heel, heel, down. Again. You take this. I forget. You guys modify as you need to. This is an advanced, intense, full body workout. Do your best. Forget the rest. Yes, you can. You have five, four, three. Finish it. Two. Heel, heel. Nice work, Rachel. Water. One minute rest. Grab some water. It is fun to try new moves. I say okay. Do I write the best workouts? No. Do we have the most fun? Maybe. Yeah. I think the workouts are pretty awesome too. But I think what keeps you guys coming back for more is the fun. Right? Fun. Motivation challenge. Getting stronger together. You get your butt kicked every time. Rachel said she was so excited for a Lindsay butt kicking today, but I live in an apartment and I can't jump at all. So I'm dying. If you're dying at home, I'm dying here. This is the new clip. Rachel. I'm dying. That was yesterday's workout. I'm dying. You're dying. Yeah. We're gonna push Rachel to her max today, you guys. That's good. Set number two. I'm gonna go heavy again. Starting on legs three. Pulse goblet, squat. Pulse two, three to the top. You got five seconds. Find that weight. We're sticking true to time. You're on in three, two. 45 seconds. Here we go. Pulse two, three to the top. So you're holding time under tension. Drive knees. Go out towards my pinky toes. Weight my heels when you're pulsing at the bottom. Can you maybe wiggle your toes for me? If I had a small stack of paper, Could I slide it underneath your toes? Yes. That's what we want. Squats look different for everyone. You guys Are just saying our hips are tight. Hips, quads, depending on what muscles you're tight. What muscles are dominant, Right? Drive. Nice work. Settle in here. Strength. We're catching our breath. 45 seconds of work. 15 seconds rest. Come on, finish with me. You're in the final. 5, 4, 3, 2. Finish this. Drive to the top. Nice. You're out. Second move. Alternating spot thruster. Dumbbell in one hand. Squat, push and pass. Squat, push and pass. Okay. Up and over. 45 seconds. Three, two. Let's go. Why is this a power move? Because one, it's a powerful, explosive move. Two. Pushing that dumbbell overhead raises my heart rate. If you want to get fancy, you can do a little throw catch. Don't get too fancy, though. No dumbbells dropping on anybody's head. Disclaimer, right? Disclaimer. Workout at your own risk. Nice one. Throwing in some nursery love. Disclaimers. Throwing the workout. No dumbbells shall be dropping anyone's head. I've gotten some funny YouTube comments. People throwing kettlebells through their TV. Oh, my gosh. Yeah. 10 seconds. Yes, you can. Hang in it. Nice work. Final five. Four, three, two. One. Upper body, single arm curl. Two pound hammer. Drop, palm out. Curl, twist, down. Two. Catch your breath. 45 seconds. In three, two. Here we go. Curl, hammer, down. Two. Palm out. Up. Twist. Lower, lower. It's slow and controlled. Up, twist, down. Down. Palm faces me. Curl it up, twist it. Slow, slow. I'm going heavy and slow. You do you whatever weight you have, you challenge yourself, right? Keep that shoulder down, out of the air, focusing on just one side of the body, so maybe you can go a little heavier. He's doing a lot of exercises. Nice work. Oh. 10 seconds. I feel this. This 20 pound dumbbell, it's getting heavy. 5, 4, 3, 2, 1. Take that dumbbell down to the ground. We're gonna keep our left hand since that's what we were using. Left hand on top of my dumbbell. Push up, right hand tap. So if you don't have a big head of your dumbbell, grab a book, grab a yoga block. Uneven push up, shoulder tap in 3, 2. Let's go. So give me the push up. Tap it so you can do this from your knees, from your toes. Okay? Knee is right here. Pop to the toes to that shoulder. Tap. Drop the knees for the push up. Pop to the toes. You guys have done a lot of tutorials on push ups. You know your options, right? You can go to a chair, you can go to an incline, right? Heart rate's high in these Full body workouts you. That's why we drop to the knees when I'm strength training at home. I slow it down, catch my breath, do push ups on my toes. You do you shoulders and chest right here. Do you feel it? Come on. You got five, four, three, two and you're out. Shake it out. Gonna repeat it. Repeat those moves, you guys. 3. Pulse, goblet, squat, squat, thruster with a pass. Curls and push ups. Let's do it. Grab that goblet, squat. Three pulses in three, two. Let's go, let's go. Pulse, two, three. Pulse, two, three. Remember that small stack of paper? I'm sliding it underneath your toes. Drive through the heels. Stand up tall. Nice work. Catch your breath. Right here, right? These are big, powerful moves. Truly is staying high. I know we're doing strength, but that heart rate is saying high. Thanks. Work. Nice work. Drive down 2, 3. Drive to the top. You got it. Time under tension. You feel those quads come into play. Top of the thighs, right? Five seconds here. You got it. Finish. You got one more pulse. Two, three. To the top. Squat, press and pass that thruster up and over. Thrust her up and over. Right. Big one. It's powerful. It's gonna raise that heart rate. Front racket, you're on it. Three, two. Let's go. Squat, push and pass. Squat, push and pass. Now's prime time. When I'm like, okay, I'll stop talking. Rachel, what's your favorite workout on marriage? Move. Love. I love the 20 minute strength on the front half. Hit on the back half. So the best whole body workout. You can go search that on the blog or on YouTube. Nice work. Settle in here. You guys are doing so good. Come on. Yes, you can stay with me. What would it look like if I said 10 more seconds? Don't quit. Not yet. Not now. Down. 5, 4, 3, 2, 1. Holy banana. That'll raise my rage. Okay, single arm curl. Twist a hammer. Two count lower. Two count lower. Eccentric motion where the muscle building happens. I use 20 on the other arm. So I gotta use 20, right? I don't want to, but I got him. Okay. Three, two. Let's go. Curl up. Twist. Down two. Back to center. Up twist. You do you to your pace. Going slower. You can go faster, but stick to that. Two count lower, right down two. Slower is harder on the way down. Catch your breath. Keep that core turned on. Using one heavy weight. I can feel my core working single sided movements. We all got a weak side. Unilateral movement to expose that weakness, right? Ah, I feel burns. It burns. You're in the final five, four, three, two and one. Dumbbell goes down. If you have a big headed dumbbell, you're gonna go ahead and do your uneven push up. Grab a book, grab a stack of books. Maybe a yoga block. If you don't have that, you're just doing them on the ground. One pushup, one shoulder tap in three, two, let's go. So it's an Omniman push up. Challenges the body in a different way too, right? And then the shoulder tap. Tapping the floor, hand to the elevated shoulder. Floor hand to elevated shoulder. Keep that core nice and tight. Option, drop to the knees. Can you pop to the toes for that tap option? You can stay at the knees the entire time. Okay? You're going to do what works best for you today. That's what it's all about. I want you to feel successful at the end of this. 45 minutes. Last strength move right here. Going back to cardio tabatas. Cardio tabatas. That's where we go. Stay with it. Come on. Yes, you can. You got five, four, three, two and one. Nice work. Dumbbells go off to the side. Cardio move. Two of them. I'm going to show them to you first. One squat heel click. Right here. Tap the ground. Click the heels. Tap, click, tap, click. You want something in between. Pulse, pulse, click, pulse, pulse, click. Two pulses, low impact pulse drive pulse tap. We're still tapping. Getting that inner thigh engagement. Okay, that is move one. Move two. Oh, more push ups. Push up. One push up right here. Climb, climb. Two wide climbers. Feet go outside of hands. Gonna open up those hips, give you some mobility with your Cardio. All right, 20 seconds on. I gotta get a quick sip of water, prepare myself for this heart rate tie. Get a little sweat wipe. Okay, guys, four rounds. 20, 10. What do we got? Four rounds gives me four minutes of work. Buy in. 20 seconds at a time. Really soak up those 10 seconds. Rest, squat, heel, click. Choose your variation, choose your level. You're there in five. Here we go. Three, two. Let's go, let's go. Tap, click, tap, click. 20 seconds. Yes, you can. Come on. Think about driving those heels together. Inner thighs explode up. You don't have to tap the ground. That's an option. Chest up, eyes up. You got it. Come on. 5, 4, 3, 2, 1. Push up two wide climbers. Push up two wide climbers. Gonna try and do these on my toes. It's gonna be a challenge. You're on in three, two, let's go. One, push Up. Get it. Wide, wide. Step back. Push up. Why? Why? Push up. Two wide climbers. Come on, you got it. Yes, you can. Final five. Four, three, two. You're up. Nice work, you guys. Squat heel clicks. Round two. Round two is fast and furious. You're on it. Three, two, let's go. Right here. Endurance training. Short rest. High push. Tabata. It's intense. That's why you're only working for 20 seconds. Do anything for 20 seconds, you know you can. Come on, stay with me. 5, 4, 3, 2. Recover. Push up. Two wide climbers. Push up. Two wide climbers. Hands on knees. I'm with you, Rachel. Come on. You're there. In three, two, let's go. One. Push up. Climb. Climb. I'm gonna change my knee. Climb foot. Climb. Climb. It's hard, baby. Guys, think about it. Push up. Climb, Climb. Go on my toes or my knees. Keep that form in check. Come on. Five, four, three, two, one. Ten seconds. Rest, two rounds out. Two, go. Squat, heel click. There. Three, two, one. Is this the intensity you were looking for today, Rachel? Oh, my God, that men's. I am at holy bananas. I've been there since circuit one. Yes, but she is tough. And so are you. Finished. Three, two, one. Walk it, walk it. Come on, you guys. Push up, climbers. Push up, climbers. Oh, it burns. I know. Three, two, let's go. Push up. Climb. Climb. Back to my right foot on my knee. Climb. Climb. Changing lead foot each time, if you can. Push up. Yes. Climb. Climb. 20 seconds. I'll tell you what. 5, 4, 3, 2. You're out. 20 seconds. Never felt so hard. Okay, last round, you guys. One more, one more. Heel flex. Three, two. Come on. Here we go. Right here, right here. You're in. Come on, stick to the workout. Working for that one minute break. It comes after this. Make yourself proud. Right here. Make yourself proud. Come on, you got this. Finish with me. 3, 2, 1. Whoa. Push ups, climbers. Push ups, climbers. You're there in three, two, let's go. One. Push up. Five. Change that knee. Foot. Climb. Climb. Work on that hip mobility. Can you get that foot outside the hand to the pinky toe? Pinky finger. Last time, last time. One minute break in five, four, three, two, one. Sit back. Awesome job, Rachel. Awesome job. Lindsay. Hang on. Here's how she gets me. Sorry, I'm so focused on my water. Right. Grab your water. Okay. Four circuits. Which circuit's the hardest? This one, because my legs were already burning. Right. Okay, rephrase the question. Doing it the first time, second time, third time or Fourth time. Fourth for me. For me it's always the third. The third set. The fourth set. I'm like, okay, last time I'm in that third set. I'm like, I gotta do this again. Okay, circuit number three. You guys, 10 minutes left of your workout today. You in strength training. Two rounds cardio. Four rounds, that's it. You guys, Rachel keeps fixing my timer. Isn't she a saint? You guys, we gotta figure out a better solution. We do. We do. Okay. Circuit three. 45 seconds of work. 15 seconds of rest. Strength training. Split lunge with an onion pass and try and stick with this darn 20 pound dumbbell. I got it. I'm really excited to use it some days. Some days. Split lunge. Right leg forward, left leg back. Just finding a lunge. Okay. Something going down. Up. Okay. Option. You stay here. Option B, down pass. So every time I stand up, the dumbbells in a different hand, right? Every time I stand up, the dumbbells in a different hand. Okay. It's an uneven load switch. This one's a little bit big and bulky. Maybe I'll pass this way under. There we go. That's gonna be better for me. And turn it horizontal if you got a big dumbbell, turn it horizontal if you can. If you don't like that, stick with it in one hand. 45 seconds of work. 15 seconds of rest. Right foot forward, left leg back, shoulders stay stacked over hips. 90. 90. Okay. A lot of lunges are like this. Nope. Bring it in. Shorten that stance down. Oh, that's a little too short. There we go. Gotta see myself on camera. Okay, who's ready to lunge? Last time on the strength. Lunge, uneven pass. You're there in three, two. Let's go. Lunge, pass, stand right, balance. Core. Like you said, unilateral movements. Why I love them, you guys. I don't do a lot of ab workouts. I just don't. Because I built abs and core training into every single one of my workouts. Unilateral movement recruits more core muscles right here. This exercise, probably better than doing crunch you're going to do today. Come on, drive through that heel, front heel. Make a fist with that front butt cheek. Changing that load every time makes it feel a little bit different. Every time you stand up, right, Challenges you in new ways. 10 seconds here. You got it. Woo. Stay with me. 5, 4, 3, 2, 1. We're gonna go lateral lunge. Reverse lunge. To the side, reverse. Okay. To the side, reverse. Full finger. Okay, we're go to our Right. In three, two. Let's go. Lateral lunge. Hips back, stand up, hips down. Nice. To the side, to the back. Okay, Driving out the bent leg here. Driving off this front glute here. Both legs are working just a little bit differently. Nice work. Down. You can always bring that dumbbell up. Down here. Drop, pull, lunge. Woo. Core. There it is. Nice work, you guys. Stay in it. Last set of legs right here. Like, I do it on the other side too, but, you know. 10 seconds. Your pace, your tempo, right here. Five, four, three, two, one. Upper body. Okay. Hold down by the long way. One shoulder press. Three triceps. One, two, three. Keep those elbows in, hands go. The heart. Okay, let's go, Rachel. We're in it. Come on, we got it. Two. Let's go. Push. Three triceps. One, two, three. Bring it down. Push overhead. Again. Anytime those dumbbells go overhead, my core is working. Squeeze your butt. Soft bend in the knees. Three and three. One. Push for the shoulders. Three triceps. Oh, it feels heavy. It feels heavy. Come on. Oh, there it is. 10 seconds. Yes, you can. 5, 4, 3, 2, 1. Shake it out. We're gonna do a fun move. New move. Again. Half kneeling. What hand do we have? We'll keep the dumbbell in our left hand since that's where it's been. Half kneeling. See this? Half kneeling stance. Hinge, swing, three shoulder presses. Why do I have a 20? I don't know. I might switch. Hinge, swing, press for three, two, one. Okay. One, hinge, swing. Three shoulder presses. 45 seconds of work. Your rest will come afterwards. Grab your dumbbell. 3, 2, 1. So it's just like a kettlebell swing? Kind of. But it's half kneeling, so I'm still squeezing my glutes to get that dumbbell up. Two, three. Take it down. Hinge, swing, shoulder, press for three, two, one. Oh, my goodness. Holy bananas. Right here, right? Push it, push it. Failure. 15 pound, here I come. Here we go. Keep going. Push for 3, 2. Those shoulders are on fire. Level. 5, 4, 3, 2, 1. Why does this feel so hard? Why does this feel so hard? Okay, because this is a tough workout. And because it's 45 minutes, normally do 30 minutes at NML. This is why. Starting over, you guys. Starting over. Split lunge. Split lunge. This time. Left leg forward, right leg back. Pass the dumbbell each time if it feels good for you, okay? Otherwise, just hold the dumbbell right here in your right hand. All right? Passing it under. In three, two. Let's go down. So every time I Stand. It's a different side, right? Right here. These were some of my favorite exercises postpartum, and they still are, right? Challenge my core, find that weakness, get after it. Nice work, you guys. Strength training. Name of the game. Name of the game right here. Okay? I know hit workouts are really fun. This is really actually a hit workout too, because the cardio to about it, but you have to have a good foundation, a good base, solid strength, solid core strength. Stay injury free during those hip workouts. Come on, you got five, four, three, two, one. All right, lateral lunge, reverse lunge. We go to our left. Lateral lunge, reverse lunge. 45 seconds, last set up legs you in 3, 2. Let's go. Lateral lunge, reverse lunge. You choose your pace, you choose your tempo. Hips down or hips back? Hips down. Right here. Push the hips back towards Rachel. And down. Shoulders. Stay stacked over hips on the lunge. Come on. Just breathe in heavy. That's what we're doing today. Non stop, right? Non stop. Come on, you got this. What would it look like if I said 10 more seconds? I know you could. You're strong. Stronger than you think. Final three, two, one. Dumbbell down. Actually, that's just me. I'm switching them out. Okay, One shoulder press. Go the long way. Three triceps, one shoulder press. We're doing from our knees this time. Take our legs out of the equation. Making it even harder. Harder. All right, three, two, one, Push. Two. Oh, wait, no, it's one, one, and three triceps. You were right, Miguel. One shoulder press, three triceps. Body. We come to our knees, completely take out the legs, right? Focus on the upper body. Why do I keep messing this move up? Three triceps, one shoulder press. Grace. My post was about grace this morning. Probably something. I don't give myself enough, right? We're hardest on ourselves, you guys. This is live. This is fun. You get the real deal right here. You find yourself arching through your low back. Take it down to your knees. You got 5, 4, 3, 2, 1. Gonna challenge your core more and it's gonna take your legs out. The closer I am to ground, right? Shorter distance, less capacity to dip into that low back. Okay, you ready for your half kneeling hip swing? I'm gonna start on my 15, say for 20, because I've done the other side half kneeling stance. Other side, dumbbell. Right hand hinge, swing, three shoulder presses. Hinge swing, three shoulder presses. Last upper body move in three, two. Let's go. Hinge, swing, press for three, two, one. I'm gonna get you three rounds with this 20 pounder. Three rounds. Yes. I can set a goal. Ah, stick to it. I want to quit right there, but nope. I said three. Come on. One, two. You do. You do your best. Forget the rest. Come on. 10 seconds. You are so stinking strong. Mostly talking to myself here. So stinking strong. Yes, I am final. 5, 4, 3, 2, 1. We did it, Rachel. All right, you guys, last cardio. Tabata. Good news. You only got to do twice. Two times through two moves. Two times. Two minutes on the cardio. And we're stretching. Who is excited? I'm so excited. Move number one, runner lunge. Run, run, drop it low. Run, run, drop it low. Option step back, lunges, rapid pace. You guys ready? I'm so ready. She's so ready. 20 seconds on 10 seconds to rest. You're only doing it twice. This is it. Cardio. Push for the finish in 3, 2. Let's go, let's go. Run, run, drop it low. Run, run, drop it low. There we go. Come on, guys. 20 seconds. Yes you can. 20 is nothing compared to 45, right? Feel so short. That's why it's gotta be intense. Push it. You got this right here. 5, 4, 3, 2, 1. Army crawl burpee. I'm gonna show you both. Drop down, down, down, up, up. Burpee. Step or jump, you decide. Three, two, let's go. Step or hop it back. Down, down, up, up. 20 seconds. Your pace, your tempo. This mat is getting sweaty. Nice work, Rachel. Awesome job, you guys. Come on. Five, four, three, two, one. One more time. That's it, that's it. Runner lunge. Bring it up. You're there in three, two. Let's go, let's go. One. Drop it low. Last time. You do it. 20 seconds. Yes you can. Good thing this cardio segment is short and sweet. Come on. Working for that stretch. 5, 4, 3, 2, 1. Army crawl burpee. Final move, Final move. Yes you can. You're there in three, two. Let's do it. Come on, let's move. Down, down, up, up. Come on, let's go. Nice work, Rachel. Switch that lead arm. If you haven't, switch that lead arm. Come on, we got this. 5, 4, 3, 2, 1. We made it. We made it. That was intense. Holy bananas. Say it for me. Holy bananas. Holy bananas. All my bangs are out. Fight. Get that sweat sleep back. Grab a quick sip water. We're gonna cool it down. You guys enjoying this live? Thank you. You're awesome. Check out a couple shout outs here. Way to go. Stephanie, Sarah, you guys, some of your names I can't pronounce, and I don't want to butcher them, but they're beautiful names. Jackie, some of you guys. Lori. Nice. Lisa, you guys are so awesome. Thanks for joining us. Live Instagram. We have some fun handles. Hi, Jen. Hi, Elizabeth. You guys rock. Nice work. Way to finish this workout. And guess what? It's gonna stay live on IGTV, gonna stay live on YouTube right here. So you can come back, do it anytime, and get better, right? Okay, let's stretch. So back to that first move we didn't know. Big inhale, reach up. Right wrist grabs left. Up and over. Right side. Body stretch. Whoo. Catch your breath. Bring it back to center. Can you lift onto the balls of your feet? Slow. Lower. Melt the calves down. Other side, Switch up and over. Big head, body stretch. Back to center. Lift to the toes. Slow release for the cast. One more time each way to the right. Nice work, you guys. Center lift to the toes. Slow release. Other side. Up and over. Nice work. Back to center. Lift to the top. Slow roll. Let's go ahead and just slap your wings. What'd you think of the format? I loved it. This is a new format. Went fast. If you like it, give us a thumbs up. Let us know. If you want to see more workouts like this, go ahead. Take the arms behind the back. Interlace the fingers. If you're able to pull the knuckles away from the tailbone and take a nice chest expansion. You can always just take the hands, the small in the back, and just open up right here, too. You guys crushed it. If you like these workouts, do us a favor, Hit follow on Instagram. Hit subscribe right here on YouTube. Subscribe to our channel that allows us to bring you more free workouts. If you want to see more workouts with yours truly, Rachel, let me know. Okay, big inhale. Heels and toes out. Drop it down to the bottom of a yogi squat. Heart still staying above or elevated. Here, just take a couple squat wobbles right here. Side to side maybe. If it feels good, plant your hands to the ground and try dropping your knee to the mat. We did a post on how these exercises right here. This little squat, wobble, squat, cry, whatever you want to call it. Increases hip mobility, which Rachel and I are both working on. Okay, good for squats. Right here. A couple squat wobbles. That feels good. If you're feeling good about your heart rate, you feel like it's okay. Put your hands to the ground and go ahead and give me a nice forward fold. You can Walk those feet in. If you need to grab opposite elbows or biceps, go ahead, just let everything hang. Opening up those hammies we hit in that first strength start, jerk it low back. Release the tongue from the roof of the mouth. Bend at the knees. Roll one vertebrae at a time. When you get to the top, give me two big shoulder rolls. Up back and down, up back. And now we're gonna do my favorite neck stretch too because I've been doing this every day. One hand goes to the top of the head. Just give me a little gentle pull. Feels good for you to take this other arm and reach around to the smaller back right here. Kind of open up your traps right here. Right open up neck entraps. Feels so good. I've been doing this every day, every morning. Nice. From here, hands go down to the side and just give your neck a couple rolls side to side. Feels so good, right? Bring it back over other side. Gentle pull right here. Take that other hand. Reach for the middle of the back. Palm out away from the body. Opening up the traps, the neck, the shoulders, the chest. Feels so good. We're going to film a foam rolling workout today to you guys, which I'm really excited to bring to you. Foam rolling recovery, so important, especially after intense exercise like this. Go ahead. Gently release hands at the side. Take a couple more neck rolls, all the way up and around this time, both directions. Nice. Awesome job. Take a big inhale, big exhale. You guys rocked this workout. Thank you so much for joining us. Like I said, if you like it, drop a. Subscribe here, drop a. Like a. Follow a comment, let us know. Make sure maybe in 2021 we could bring like live workouts on a weekly basis with Rachel and get to know Rachel better because she's awesome. Right? If you want to comment, we like hearing from you guys. Have an awesome rest of your day. Thanks for joining us. Stay strong, stay healthy. See you guys soon. I just like reading some of these comments. You guys are so awesome. 15 year old daughter and mom, rock star. Those are my future goals. Workout with Bella one day. My little daughter. She's like one and one right now. So long time for that. But you guys are so awesome. Okay, gonna log off. Thank you. Bring Rachel back. Woo. Yay. To igtv. Right? So.