LIVE New Year Workout: 30-Minute Athletic HIIT Workout (Full Body Dumbbell HIIT)

Nice. We are live. Good morning and happy New Year. Happy new year. Happy 2022. We are pumped to be here. Hi, I'm Lindsey Baumgren of Nourishment Love. And today I made my husband Tim work out with me. He's really excited to be here doing this workout, you guys. He loves working out on camera with me. It's his favorite thing to do. Just kidding. But you guys be really excited about today's workout, okay? And we are so excited because today's workout is brought to you in partnership with our good friends at Lulu, which we are rocking and supporting. We love their gear and we're super pumped about it. And you can check out, we will link below exactly what Tim is wearing. So his favorite Lulu gear. So you can see some of the favorite men's gear. And then we'll link some of my favorite gear as well. And what I'm wearing, which is this awesome new blue Nile color, which I really love this color. Nice little pop and a great way to start the new year. And we are pumped to start the new year strong with you guys. Okay, so total transparency. We have four kids trapped in the basement right now that we are watching. And so we're like put on a movie really quick and we're hoping this goes well. We were going over all the reasons you should not come upstairs and they were like, what if there's a fire? Like, okay, then you can come upstairs. So yeah, anyway, so if that happens, just, you know, so you're fully aware. But we are really pumped to be here. We are also getting over a couple colds. So we are gonna just do our best and forget the rest and you guys can follow along with us. Let me tell you about today's workout. This is what I like to call the dirty 30 format. Okay? So it is a quick and effective 30 minute workout. Basically, it's a 30 minute butt kicking, full body workout. And all you're going to need for today's workout is a set of dumbbells. Okay, so all you need is a set of dumbbells and it looks like this. You have five circuits. Each circuit has three exercises. Okay? You know the first move for 30 seconds and go right into the second move. So two strength moves back to back. We go base and then you build, you add a little bit of intense and then you go all out. 30 second power move. Okay? And then we repeat each circuit twice. So it's quick and dirty. You only got to do each move for 30 seconds. But that build into that one minute of consecutive work is pretty tough. OK. So do your best. Forget the rest. All you need is a set of weights. Let me check in and make sure you guys are here. Awesome. Happy New Year. You can see us, you can hear us. Great. How are we doing on YouTube? We are checked in Christine from Philadelphia and awesome. We have Patricia and we have the Sunshine Sisters and Ashley and Kristen and Tammy. And so many of you guys are here this morning. Let's see what's going on. See what's going on. Check it out. That's what the live feed looks like. Okay, guys, we are so pumped you are here and we are ready to start the new year strong with you. Because after this, we are kicking off Monday, our new hit strong 35 challenge. New workouts, dropping every day. So pumped about it. I'll chat more about that during the end of the workout. Okay, guys, let's get started with a good body weight. Warm up. You ready? Yep. You ready? Okay, feet are stacked underneath your hips. Big inhale, reach up nice and tall. Exhale, baby. Back bend. Just pull those arms down. Nice. Just flap the wings. Flap the wings. Create some space. Open up the chest, the shoulders. Nice. Get ready to create some movement in the body today. It's going to be a fun one. Okay, you're here for four. Three. We go into squats in two. And let's just squat it out. So you're just squatting down, up right here. And this is your favorite warm up move. Get those knees loose. Yep, get those knees loose. All right, you guys make sure those knees are pushing out towards those outer three toes. Chest up. Drive through the heels, stand tall. Nice. So warming up those legs right here. Awesome job. Nice. Go for four. Three. You're gonna hold high in two and one. Take the hands, the hip. Just give me a little hip hinge. Push the hips, back drive through the heels. Stand tall. Open up that posterior chain. Back side of the body. Now, first circuit, we're going to put together a big movement. We're going to walk through it in 3, 2, 1. Take your right hand as if it had a dumbbell hinge. Tap it on the ground. Drive up, load it, squat it, stand, hinge drive, squat, stand, hinge, drive, squat, stand. So you're getting that hinge movement for the back side of the body, that squat for the front side of the body. Hinge, drive, squat, stand. One more hinge drive, squat. Hold that squat. Just hold it here and pulse for 4. 3, 2. Stand up. Kick your butt. Butt kick yours. Just run it out. Heels to the glutes. Hit the backside of the body, the quads. We're doing that same thing. Pretend like the weight is loaded in the left hand. In three, two. Let's go, let's go. Hinge, squish, whoops. Squat. Stand, hinge. Drive it overhead. Squatted. Stand it. It's a nice and it's good. Basically, it's a snatch with the front squat. Just warming up the legs. Nice. Right here, right here. Give me one more. Awesome. Then you're gonna hold that squat. Hold that squat. Hold impulse for four. Three hands plant to the ground. And two. And one. Plant your hands to the ground. Step back. Find a high plank. Shoulder stacked over wrist. Core stays and tight. Now dropped your knees. I have Betty locked here. I'll be adding an incline today. Hold that plank for 3, 2, 1. Step your right foot outside your right hand. Nice, easy twist. Gaze follows fingertips. Right here. Shoulder sweeps. If you can. Sweep that right arm to the back of the room. Warm up the shoulders, the hips. 3, 2, 1. Replant the hand. Step back. 2. Push ups, knees or toes. Down, up, down, up. Find that plank. Left foot outside left hand. Easy twist right here. Sweeps to the back of the left arm. Shoulder sweeps. Opening up the hips while we get some shoulder sweeps in for 3, 2, 1. Step back. Find a high plank right here. Drive your knees towards your chest. Slower. Faster. 8, 7, 6. You got it. 5, 4, 3, 2, 1. Slow burpee step. The right foot, the left foot. Stand up. Take it down. Step back. Step back. Go left foot then right foot. Stand up. One more each way, guys. Nice. Right here. Go. Right foot, right foot, left foot. Nice. Take it back. One more. Other side. Nice. Stand up. Let's just jack it. Couple jacks. Jack, jack option. Tap it. Tap it or jack. Go for eight, seven, six. Hold those feet nice and wide. In three, two, one. Hold wide. Right here. Push. Side, center, side center. Nice. We're gonna get some lateral squats in today too. Get those outer glutes working. Power those side to side movements. Nice. Full body workout today, guys. 30 minutes is gonna be quick and dirty. You do your best, okay? You can go as heavy as you choose using just one dumbbell. For the first circuit, I'm gonna add Betty the boxing incline. Go for nice. 3, 2, last one. Take a nice wide leg forward fold. Just let it all stretch it out. Walk those feet underneath your hips. Roll up one vertebrae time and get to the top. Two big shoulder rolls. Roll those shoulders up, down and back. Drive those knees up. High knees. Let's finish that. Warm up Right here. Drive those knees up. Let's go. 8, 7, 6. You got it. 5, 4, 3, 2, 1. You guys warm? Ready to do this thing? Hello, Juju. Hello, Tish. You guys are awesome. Welcome from Canada. We got people from all over the map joining us. Nice. How much time is left? We just started, guys. Just started. We got 30 minutes on the clock to knock this out. I'm going to show you the moves in your first circuit. Okay, first circuit is mostly squats. Okay? Try and go heavy if you can. Let's see. I'm gonna start heavy. Start heavy and see where we land. We'll start with the weight in our right hand. Weight in your right hand. You're gonna load it like this, palm facing me. I'm just gonna hold here and I'm gonna do a front squat for 30 seconds. As soon as I finish that front squat for 30 seconds, we go right into that move. We warmed up with snatch and squat. So it looks like this hinge, snatch, lid overhead, load it to the front, squatted. Okay? 30 seconds on the front squat. Uneven load. Keep that core tight. 30 seconds right into snatch and squat. Then we'll rest for 30 and I'll show you your power move. Are you ready, honey? Let's do this thing. Let's do this thing. He's pumped, right? Let's knock it out. Get it done. We start this year strong. Here we go. I'm going to start that 30 second timer. Okay, front squat. Load it up. Dumbbell. The right hand. If you have two lighter weights, just give me a double load. Okay. You can always double load it. We go in 3. Grab your weights. 2. Let's squat. So you're just squatting right here. Down, up. Okay. You got the weight loaded on the right side of the body. Nice. Okay. It's not comfortable to front load it. You can always load it at the side. Getting me uneven. Squat right there. Loading the weight on one side of the body forces that core to work a little bit harder. Okay, nice work. You got 10 seconds here and then you go directly into the snatch with a front squat. One snatch, one squat. That's where we go. Okay? In five, four, three, two. Here we go. Drop it. Hinge, drive, load it. Squatted. Stand it. Hinge, drive, load it. Squatting, stand it. Okay, so now the squat was your base. This is your build, okay? And we rest for 30 seconds after this before you go into power. You got it? Base, build power. One of the formats you will find in our new hit strong 35 workout program. High intensity shrink Training. Finish it. You're here for 5, 4, 3, 2, 1. Dumbbell down. Recover. Rest for 30 seconds, okay? Rest for 30 seconds. You're gonna take the dumbbell, hold it between your hands. Squat, jack and curl, okay? Squat, jet curl, jack curl, option, tap it. I'll try and jack as long as I can. Might switch to taps. Baby bump. Take me down. Gotta take it down a notch. Here we go, guys. Grab your weight. 30 seconds. Squat, jack and curl. We go in three, two. Let's go. Give me that. Full. Squat, jack and curl. Down. Come on. Pull those inner thighs together. Squat. Stand tall with some power, some intensity. Low impact. You're here. You're tapping side to side. Come on. Side to side. Yes, you can. Let's go. Only 30 seconds. This is followed by 30 seconds of recovery. Push yourself. 10 seconds here. Come on, come on. You got this. Stay with me. 5, 4, 3, 2. Give me one more because you can. Woo. Rest. Rest for 30. Repeat those three moves holding the dumbbell in your left hand. Okay? Front squat on the left, right into snatch. Front squat on the left. Rest for 30. Squat, jack and curl. Grab your water. Got about 10 seconds. How we doing? Woo. Happy New Year. Right, so we like to start it. Grab that heavy weight. Load it up, left hand. Front squat in three, two. Let's squat. Down, up. 30 seconds. Right here. Come on. Second time through the circuit. Last time you only got to each side once. Here, squat it out. Nice. Drive those knees out. Drive through the heels. Stand tall. Tuck the pelvis under the ribs each time you stand up. You got it. One rep at a time. From here, it's right into one snatch, one front squat. Your pace, your tempo, stay with it, guys. We transition in 5, 4, 3, 2. Let's transition right here. Hinge, snatch, load, squat. Your pace. Hinge, snatch, load, squat. Come on, right here. This is the build. 30 seconds base. 30 seconds build. 30 seconds power. Come on, come on. You got it, you got it. 10 seconds here, guys. You're working for that 30 second break. It's coming for you in five, four, three, two. Recover. Nice work. 30 seconds to rest. Squat, jack and curl. 30 seconds to rest. Then you gotta go all out, okay? High intensity strength training. Heart rate gets high. Rest, you bring it down. This 30 seconds is your push pace, your push pace. Squat, jack and curl is your push pace. 10 seconds. Grab that one weight you want to use. Now you do this with no weight. Squat, jack and curl. Set it up, set it up. We go in three, two. Let's do it. Come on, right here. Get a rest. After this, we transition to circuit number two. Come on, come on. Finish circuit one. Strong right here. Low impact. You can always tap it. Tap it. Or jacket. You got this, guys. Stay with it. Stay with it. You're crushing halfway. Come on, come on. Nice work. Let's go, team. Finish it right here. Last five. Four, three, two. Recover, Rest, breathe. Circuit two, guys. One circuit down, four to go. Okay? Circuit two, lunges, curl, press. You're gonna need two dumbbells here. Okay? I'm gonna use my two 15s. Get this 20 out of the way. Okay? Nice. Here we go. Okay, so I'm gonna step back to lunge. Alternating leg, step back, lunge, hold, curl, push. Stand up, step back, lunge, hold, curl, push. That is your move for 30 seconds. Your option is going to be to stay there for a minute. That's probably what I'll do. Option two, when I say go, you can add a jump switch. So lunge, curl, press, jump, switch. Okay? That will be your transition. That's your build. Base is lunge, curl, build. Lunge, curl, jump, switch. Rest for 30 and we'll talk about the power move. Yes. Let's go. Three, two, step back right. Lunge, hold, curl, press. Still getting used to that. Camera right, camera left. Huh, honey? Yeah. Lunge, curl, press. Come on. 1. Lunge, hold at the bottom. Bicep curl. I'm going for the hammer curl, Straight, neutral, press. Do whatever feels good for you. Your workout. Come on, guys. Lunge, hold, curl, press. Right here. 10 seconds here. Option, stay here. Option, add a jump switch. Okay? In three, two. If you want, you add a jump switch. Okay? If you want, you just keep standing up. You decide your workout. Come on. Whoo. It's one minute of this, guys. It's spicy. Yes. Feel those legs working for you. Come on. Come on. You got this. What would it look like If I said 10 seconds? 10 seconds. Could you keep moving for me? Come on. Last five, four, three, two. Recover. Whoo. Everybody says hold the bananas. Yes. Hold the bananas. Dumbbells down, rest for 30. Okay? Cardio, lunge, drop. Just gonna start by dropping my right leg. No weights. Body weight. Drop together. Drop together. Drop together. One, drop. Right leg goes back. Next time, the left leg will go back. What? Low impact. Slam it. Slam it, slam it. Yes. Here we go. Lunge drops, right leg, back, right leg only. In three, two, go. 30 seconds. Drop together. Drop together. Come on, you got it. One rep at a time. 30 seconds. Just dropping that right knee back towards the ground. Come on. Don't let that. Let that front left knee cave in. Keep that front knee strong. Halfway, guys, halfway. Keep moving. Right here. You got this. Stay with it. Let's finish it right here. Five, four, three. Come on. Two and you're out. That'll raise the heart rate. How we doing? Rest for 30. Repeat it. Nice. Thumbs up. Saving this for later. Yes, we're gonna get these posted guys. They're gonna stay live and do. I think I just heard my husband say, holy bananas. Did you say holy bananas? No. Oh. All right. Lunge curl press. Back in it in five. Let's go. Step back right. In three, two. Let's go. Lunge, hold, curl press. You're here for 30. Option is to add the jump switch. Option is to stay here for one minute. Your workout. Come on, come on. This base built power format, if you like it, you're gonna find it in our new hipstrong 35 program. We start Monday the 3rd. Okay, here we go. Five seconds here. Option after jump switch in three, two. I'm staying here, I'm staying here. Option at the jump switch. Come on, get nice and long those legs each lunge. You got it? You will find this. This is our lower body format for one of the workouts. Hit strong. 35 is a two week high intensity strength training program. 35 minutes a day. Got a little mommy action happening. Daddy's going to take the lead. Come on, guys. Five seconds here. Four, three, two. You're out. Recover weights down. Rest for 30. Rest for 30 and breathe. Nice work, guys. Rest for 30. Lunge drops, body weight only. Lunge drop just on that left leg. Oh, controversy in the basement. The two year old is messing up the older kids toys. All right, guys, big inhale through the nose, big open mouth, exhale. Lunge reps on the left in three, two. Let's go, Daddy. Fix it. Nope. Good luck, everybody. Good luck. Right? I think we always said since having kids, one of the biggest things we miss is getting to work out together on Saturdays. On the weekend, we'd always have a workout together. Right? Don't get do that so much guys with kids. Unless you trap them in your basement and just go live from home. 10 seconds, guys. Let's go. Come on. Come on. Last time you do these. Come on. Five, four, three, two. You're out. High fives. Two circuits down, three to go. It's quick and dirty, right? It is quick and dirty. Okay, we're back to one dumbbell. One dumbbell is all you're gonna need for this circuit. You try and go heavy, I'll take that 20 back stake or deadlift dumbbell in your right hand, left foot forward, right toe slightly back. Deadlift row. And the screams hinge, row and stand. Hinge, row and stand. That is move one. From there, you drop right to the ground and give me a push up and a row. I'm gonna go to my bench and take it from an incline. Okay, so it's a segger deadlift row right into a push up row. Dumbbell weight stays in my right hand the entire time. And then we'll go into our power move. Yes. How we doing? Grab a sip of water. You got about 10 seconds. We're gonna start. 10 seconds. Here we go. Three, two, let's go. Hinge, hold, row at the bottom, stand tall, stagger, deadlift. Left leg forward, right leg back. Dumbbell in that right hand, working the posterior chain back, side of the body, hamstrings, glutes, hips, low back and getting those lats, that upper back with that row. Think about pulling elbow to hip on that row. Deadlift hold row. 10 seconds here, guys. We transition option, hit the deck option at an incline. One push up one row in three, two. Let's go. Dumbbell's gonna stay in that right hand. I'm gonna set it down. Here we go. One push up one row on the right. One push up one row on the right. Come on. One push up one row. You got this. Stay with it. Right? Real life parenting right here. Whoever got through a full workout with kids, come on. 10 seconds, guys. You're working for that 30 second break. Let's go. It comes in five, four, three, two, and you're out. Nice work. Okay, from here, you're gonna transition power move, burpee row. I'm gonna take my dumbbell set up like this because it's easier for me. You're gonna give me one burpee, one wrong, right? Actually, I'll just do that too. Burpee row, right? Okay. One burpee, one row on the right. Do it from the ground, from an incline. You get it aside. One burpee, one row. Just that right arm is working. In three, two, let's go. This is power. This is push pace. This is push pace. Come on. One burpee, one row. Let's go, let's go. You can have the push. Okay, There you go. He said push up or no push up. I said if you want to. If you're feeling like 2020 is your year. 20, 20, 2022 is your year. To get after it, add that push up. 10 seconds. 10 seconds. Come on right here. 4, 3, 2. You're out. Recover. Nice work, guys. Way to go. Same three moves, repeat it. 30 seconds a piece. Yes. Oh. Anyone else fighting off those winter colds? Whoo. Sweat it out. Just drains right. Just sweat it out. That's the model for 2022. When in doubt, sweat it out, dumbbell. Left hand. 3. Oh. Right leg forward, left leg back. Deadlift. Row in three, two. Let's roll. Hinge, hold, row at the bottom. Stand tall. Hinge, hold, row at the bottom. Stand tall. Nice. You're here for 30. Push up. Row for 30 on the left. Come on. Come on. You know the move. How can you do it a little bit better the second time through? You got. You got it right here. Stay in it. Come on. Finish circuit three strong. 10 seconds here. Transition to the floor if you want that push up. Come on, let's go. Transition in five, four, three, two. Transition. One push up one row. Here we go. One push up one row on the left. One push up one row on the left. You got it. One push up one row. Chest and back. Two largest muscle groups in your upper body. Also, how we are starting the hipstrong35 program, guys. Chest and back. We don't have a chest and back workout on NML yet, and it is coming for you on January 3rd. And let me tell you, it is spicy. Go. 3, 2, and 1. Nice work. Okay, 30 second rest. Transition. One burpee, one row on the left. One burpee, one row on the left. That's your power move. Tummy close up. Circuit three. Yes. Is it mentally? You can wrap your head around it. You only got to do it for 30 seconds. Okay. Big inhale, big exhale. 30 seconds. One burpee, one row on the left. Option to add the push up if you want it. We go there in three, two. Let's go. Burpee, row left. Come on. It's a big, complex move. You are not gonna get a lot of reps in. Okay? Do your best. Forget the rest. Right here. Come on. Come on. You got 30 seconds to push that pace. Let's go. Finish strong right here, guys. Come on. What would it look like If I said 10 more seconds? 10 more seconds? Yes. You can push it like, 5, 4, 3, 2. You're out. Recover. Nice work. Nice work. Nice work. You guys at home, three circuits down. How we feeling? Happy New Year. Whoo. We're feeling good. One of the reasons I love working out with you, the reality, right? Get the real deal right here. Kids in the basement sweating together. This video Will be saved. Yes, guys, we're gonna save it, okay? Come back and do it. Circuit four, two circuits left, guys. Circuit four. Circuit five. Circuit four. Lateral lunges. I'm gonna drop down to my 15 pound weight. Okay? Lateral lunge. Move this box out of the way. Lateral lunge. Okay, with the front raise, you're gonna take a nice wide sumo stance. Her wide stance, squat toes, face me or slightly out. We're just gonna sit back to the right. With a front raise, hit center. Sit right. Front raise, center. Okay, so holding a dumbbell, one head in each hand, just sitting to my right side. Think of it as a single leg squat for your right leg. From there, you're gonna take it. You're gonna go one to a lunge drive. Sorry. We'll go lateral lunge. Step drive two high knees. Lateral lunge. Drive two high knees. Okay, so we're always going to the right for this first set. Then we'll rest for 30. Yes. Take that nice wide stance. Squat toes, face, knee or slightly out. Single leg, squat to the right. Push to the right with a front raise in three, two. Let's go. Sit right, hold. Lift that weight straight up to shoulder height. Push center. Sit right, hold. Straight up to shoulder height. Push center. Sit right, hold. Nice. Left leg stays straight. Think of it as a single leg squat for that right leg. Really working. Drive off those outer big, strong outer glutes that help us move side to side, stabilize our pelvic floor, shoulders and legs. Two big muscle groups. You're here for 5, 4. Transition lateral lunge in 3. Let's do one more. 2, 1. You can switch your stance if you want to. Here we go. Step right, drive up. One, two. Step right, drive up. One, two dot challenge the balance. Challenge the core. Drive up. One, two. One. Lateral lunge. Two high knees. Let's go. One lateral lunge. Two high knees. This is your build. Base build. We rest for 30. Come on. Finish it right here. Yes. Go. 5, 4, 3, 2. You're out. Nice work. Dumbbells down. Okay. Power body weight. We are just gonna hit right. There's a lateral bound to the left. Back to the right. Squat. Jump on the right. Looks like this. Hit left, right, jump right. Hit left, right, jump right. Okay. Hit left, right. Only jumping on the right. Yes. You only jump on the right. Push left. Push left in 3, 2. Let's go. Hit left, right, jump right. Hit left, right, jump right. Working on your blocker stance, honey. Right. Athletic movement. You are a big, strong athlete. Come on. You are doing this workout. You are an Athlete. Yes, you are. Let's go. You got this. You got this. Stay in it. Come on. 10 seconds here, guys. 10 seconds. Let's go. Finish last. 5, 4, 3, 2. You're out. Whoa. Repeat it, repeat it. Okay, Lateral squat, left front raise. Rest for 30. Good first workout back in a week after being sick. Yeah, struggle does, right? It's never easy. You just gotta start. You just gotta start. That's what we're here for. We're gonna give you a plan to motivate you. Grab your weight. Let's go. Lateral squat left, sit back, left. In three, two, go. Left, lift up to shoulder height. Nice center. Left, lift up to shoulder height, push back to center. You're doing a lunge, I'm doing a squat. Whatever. What's the difference? Lateral squat feet stay planted. Lateral lunge. You step into it. That's your difference, right? Come on. 10 seconds. Let's go. Let's go. We switch that lateral lunge with two high knees. That's where we go in five, four, three. Let's do one more together. Here we go. Sit it, lift it. Here we go. I'm gonna adjust. Here we go. Hit left, drive up, drive, drive. One lateral lunge, two knee drives right into that balance. If you can, drive that knee up right into it. Come on. One lateral lunge, two knee drives. You got it. You got it. Nice work, team. Come on, stay with it. 10 seconds, guys. 10 seconds. Drive. Drive. You got this. Come on. 5, 4, 3, 2. Recovery. Body weight only. Body weight only. Rest for 30 this time. Hit right, jump left. Lateral bound with a jump. Hit left, jump. Sorry. Hit right, jump left. Whoo. From here on out, I can blame every mistake I make on pregnancy brain. Right, here we go. Push right, push right, jump left. In three, two. Let's go. Hit right, jump left. Hit right, jump left. Come on, come on. You got this. Yes. Finish circuit board. Strong, guys. You only got one circuit left after this. Yes, you can. You are so strong, so capable. Come on. You got a healthy body. Let's use it right here. What would it look like If I said 10 seconds? Yes, you could. Just keep moving. Come on. Come on. Five, four, three, two. You're out. Whoa. Rest hands on knees, right doesn't always feel good when you're in it. It gets you uncomfortable. That's where the change happens. Happy New Year. You guys are crushing it. Welcome from St. Louis, man. You guys are from all over the globe. So glad you are here sweating with us. We're pumped about it. You ready for Circuit five? This is Your final circuit, guys. Final circuit. One push up. I'm gonna bring my box back. Here comes Betty. Black Betty, the box. Whoa. Black Betty. Okay, here we go. One push up. One white knee. Drive. Push up. Drive right, push up. Drive left. One push up. One knee. Drive. Okay, I'm gonna do it from my box. You do it from the ground from there. You go right into four mountain climbers. One, two, three, four. One push up. Okay, you are holding Plank for one minute. Say, yes, I can. Come on. Here we go. One push up. One knee drive in three, two. Let's go. Push up. Drive that knee to elbow. Push up. Drive it. One push up. One drive. Come on, you got this. So strong. Push ups. Probably my least favorite move. Wouldn't do them if they were doing them on my own. But I'm here doing it with you. Come on, we're in it together. 10 seconds, transition to four climbers. One push up. Oh, it's gonna burn. Come on. Three, two. Let's go, let's go. One, two, three, four. One, push up. Whoa. One, two, three, Four. One push up. Push ups are like your strong move. He's like, I could do push ups all day. Come on. 1, 2, 3, 4, 5 birds. 1, 2, 3, four. I gotta drop my knees. Come on. 10 seconds, guys. Yes, you can. Let's go. You're ready for 5, 4, 3, 2, 1. Holy bananas. We're all gonna get better at push ups in 20, 22, aren't we? Some of us are gonna take a micro break and then come back. My goal, push ups on my toes by the end of 20, 22. Okay, guys, ready for the power move? Not gonna sugarcoat it. It stinks. One burpee, two lunge jump. Burpee, lunge, lunge. One burpee, two lungee jumps. You don't have to do a push up at the bottom if you don't want to. We go in three, two. Let's go. One burpee, lunge, lunge. It is like, my favorite move, though. I know it stinks, but it's one of my favorites. One burpee, two lunge jumps. It's your big finish, guys. It's your big finish. Come on. Yes, you can. 30 seconds. How can you turn up that volume? Come on, right here. 10 seconds, guys. 10 seconds. Finish it. Come on. 5, 4, 3, 2. You're out. Nice work. One more stinking round. That's it, guys. Repeat those three moves. 30 seconds a piece. 1 minute and 30 seconds of work total. That's it. And you're out. Of here. Quick and dirty. Dirty 30. Yes. Push ups. Wide knee drive. One push up, one knee drive. That's where we go. Catch your breath. Come on, guys, finish strong. Right here. Set it up. You're on in three, two, let's go. One push up, one knee drive. Let's go. Make yourself proud. Right here, right here. Finish this workout with the kind of mentality you want to start 20, 22 with, right? You are not a quitter. You are strong. You are so capable. Come on. You were made to do hard things. Yes, yes, you can transition. Four climbers. One push up. In three, two, transition. One, two, three, four. One push up. Ah, I got dropped to my knees. One, two, three, four, One push up. Come on. Yes you can. You are working for that 32nd break. I know this is tough. It is meant to challenge you. Come on. Yes, you can. Come on. 10 seconds, guys. 10 seconds. Just keep moving. Right here. Last five, four, three, two. You're out. Recover. That stinks. That stinks. That's not a word. That stunk. That was hard, right? But we did it. Yes. Okay, last 30 seconds together, guys. It is a burpee. Two lunge jumps. One burpee, two lunge jumps and you are out of here. Feeling strong, rocking into 20, 20. Ready to crush it. Yes. 20, 22. How many times am I gonna say that? Pregnancy, pregnancy, brain burpee. Two lunch jumps. We go in three, two. Let's do it. One burpee, lunge, lunch. Come on. It's your last 30 seconds right here. This is it. Yes, you can. Let's go. You got this, you got this. One rep at a time. Just keep digging right here. Come on. What would it look like if I said 10 seconds, guys? 10 seconds. Let's go. Finish last five, four, three, two. You're out. Nice work, hun. Oh, yeah, talk about first workout back. Crushed it. Nice work you guys. At home. High fives. So stinking. Proud of you. First thing with that workout. That is dirty, right? Dirty 30. Truly what it is. Laying on your bed, just chilling. You got to come back and do this workout. Yes. Nice. Oh, no. Sound isn't working. Can you guys hear us? Hopefully you can hear us. Give me a thumbs up. Hopefully you can hear us. Bummer. If you can't, you can always check it out. It looks like it's working on my end. All right, you guys, thank you so much for joining us. Yes, we will make sure this is posted so you can come back and do it. We're gonna cool down and stretch it out. Okay, quick Cool down and stretch quick. Cool down and stretch. Remember, we started the workout. Big inhale, reach up nice and tall. Exhale, baby back. Then pull those elbows down. So tune in. Make sure you guys. Awesome. Amazing. Nice up. Now you can hear us. Good. Okay. Sorry if the sound went out, you guys. Sometimes we have those complications. Just slap those wings. Glorious part of live workouts, right? You get the kids in the basement. You get the sound going out. Nice. Awesome job. From here, let's go ahead. Take your right arm, left arm, fellas. Push your palms towards me. Think about pulling those shoulder blades apart. We did those back rows, right? Think about rounding through that spine. Now you're going to reverse it. Take the right arm back. Left arm follows. Pull the knuckles away from the tailbone. Big inhale, chest expansion, Okay? A lot of push ups at the end. You're gonna come back to this stretch in about 24 hours. Nice. Right there. Awesome job. From here, go. Big inhale, Reach up tall. Exhale. Can you drop down to the bottom? Nice little squat. We're going to show off your hip mobility here, honey. Nice work. Just waddle side to side. Open up those hips. That should feel really, really nice, right? Take your hands to the ground. Find a quadruped position. Quadruped position. I'm going to kick this box out of the way again, okay? You're gonna kick your right leg out. Right leg goes up to the side, okay? And then you're gonna reach. Big inhale up the right arm. Exhale, right ear, right shoulder to mat, if you can. You're dropping down. There you go. Show off that hip mobility. We're working on it. Opening up those hips, stretching into the shoulder. Bring that ear down to the mat if you can. Okay? Mobility is gonna look different for everybody. Why I love the hit strong 35 program. If you've done my split strong strength training program, you know this. We add 5 minute warm up and a 5 minute mobility cool down to every workout. Bring it back to center. From here, you're gonna find puppy dog. Hips are gonna stay high. Hands are gonna walk out. Forehead comes to the mat, big inhale, big exhale. Let the belly drop. You're opening up through the lats. Can you drop your elbows to the ground? Okay, so we add a 5 minute mobility cool down and warm up to every workout. So it's 35 minutes. Your work time is 25 minutes. 10 minutes of mobility. So stinking important for our everyday lives to keep you healthy, active, and injury free. Okay, same thing. Other side. Left leg kicks out. Big inhale Reach up. Left arm to the sky. Thread the needle. Left ear. Left shoulder to mat if you can. Opening up through that left hip. Stretching through that left shoulder. Awesome job. So proud of you guys for showing up and working hard today. Thank you. Thank you. Nice work. Bring it back to center. Find that quadric position. Let's stretch those hip flexors. So you're gonna hold here. Bring that right knee in line with the right hip. Left toe is tucked under. Okay. It's all about that tailbone. Tuck that left hip underneath. Tuck this left hip. Tuck it, tuck it. Option to reach up and over little side body. Reach if you want to. Nice stretching through this front quad. Front hip flexor. Nice work, you guys. So pumped to be working out with you in 2022 and cannot wait to start. Switch it out. Other side. Our new hit strong 35 program on Monday, January 3rd. We start with chest and back workout. Day one goes live. New videos drop every day. 14 days. It's a two week challenge. 10 new workouts, five days a week, two rest days. Bring yourself up to a standing position right here. Two big shoulder rolls. Up, back and down. Up, back and down. You guys are out of here. Thank you so much for joining us for this live workout. Thank you, Lululemon for sponsoring this workout. We'll link our outfits below this video. Okay. We'll link them in my Instagram stories as well so you can check them out there. Thank you, Lululemon for making this free workout possible. If you like this workout, please jump on our email newsletter nourishment.com backslash subscribe so you stay up to date. We're going to drop a new workout and land in your inbox every day for the first 14 days of January to keep you strong and motivated. Join us for Hitchhike 35. I am so excited to work out with you guys. I can't wait to release this new program and I look forward to sweating with all of you in 2022. Have an awesome rest of your day and happy New Year. Happy New Year. Thank you so much for joining us. That was a sweaty one. Nice work. We can't wait for Monday either, you guys. So pumped. We'll see you guys on Instagram Monday. Chest and back. Let's start it strong. Have a great rest of your week. And now, nice we go to share. Awesome night. Thank you so much for joining us on YouTube. You guys. You guys absolutely crushed it. The sound worked for you the whole time. Great. Glad to hear it. Aaron, thanks for joining us. Nice work, you guys. Awesome thank you. You could hear us perfectly. Great. Oh, Lake Elmo, Minnesota, we love when we have fellow Minnesotans joining us. Welcome, Paul. Awesome job, you guys. You absolutely crushed it from Brazil. Oh, my gosh. We are so stinking excited to start the workout with you guys. Okay. So stinking excited to start 2022 strong with you. Okay. Have an awesome rest of your new year. Thank you so much for joining today, and we'll see you Monday. Hit strong 35 chest and back we go live. Have a great rest of your new year.