LIVE WORKOUT: 30-Minute Kettlebell HIIT (Or Single Dumbbell!) - Replay

Hi, I'm Lindsay Baumgren of Nourishmove Love. I have the awesome Rachel with us today and we're so excited to be coming at you guys live with a 30 minute full body kettlebell hiit workout. It is going to be mostly low impact. You'll have the option to jump if you want to. That is entirely up to you. You can raise your heart rate however you like and it's your guys favorite format. You picked it. We go strength and then cardio tabata. Okay so I'll explain what that looks like but first we have to give a huge shout out to Lululemon because because that is who brought you this workout. So we're so grateful to be working with our brand partner Lululemon to bring you this free at home workout. And of course we are rocking our Lulu kind of Christmas esque gear. Maroon leggings, maroon power pivot tank. We will be sure to link everything that we're wearing below the YouTube video and we'll share it in stories today on Instagram so make sure you follow along there. Are you guys ready to get started? Your workout looks like this. 30 minutes full body kettlebell. I have a single kettlebell. I have a 30 pound kettlebell and a 20 pound. Rachel's got dumbbells so she's going to show you how you can do this entire workout using a single dumbbell. She has a 20 pound and a 15 pound dumbbell. OK. So use whatever you have. Okay. And it looks like this. You have three circuits. Each circuit has two strength exercises that you're going to do for 40 seconds of work followed by 20 seconds of rest. OK. You're going to repeat that times two. After we knock out the strength portion we're going to get into a cardio tabata. You have one cardio tabata move. Okay. You're just going to do it on repeat times four for 20 seconds of work. 10 seconds of rest. Going to be really fast and furious but it's definitely going to raise your heart rate. OK. It's going to be a quick and dirty 30 minute full body workout and I hope you guys are ready to sweat. Are you ready? I'm so excited. I love this format. This is Rachel's favorite format, the strength and tabata. It's also your guys favorite format. You guys made. You made this choice on Instagram. This is how we polled you and this is the workout format you chose. So we're excited to show up and get it done. And it's quick and dirty. It's 30 minutes today, so let's make it happen. Let's get started with an awesome body weight warmup. Okay? So when you're ready, big inhale, Reach up nice and tall. Exhale, baby back bend. Pull those elbows right down towards your hip pockets. Nice. From here, just go ahead, drop the wings, flap out the arms. Just gonna flap it out, full body. It's definitely gonna be a little bit leg heavy. If you did yesterday's unilateral leg workout, you're gonna be feeling that, but we'll also get some full body in. Okay, take those hands right to your hips, and you're gonna push those hips back towards the wall behind you. Stand tall. Squeeze. Okay, so I'm pushing my hips back, driving through the heels to stand tall. Nice little hip hinge to start. We're going to do deadlifts today, and we're definitely going to do some kettlebell swings. So this is your hip dominant movement, warming up the hammies and the glutes. Rachel and I were just saying our hamstrings are nice and tight. We filmed the kettlebell workout on Tuesday, so we are nice and sore. Give me two more right here. Nice. Now you're going to clasp your hand after this last one. Clasp your hands. Pretend that is your kettlebell or dumbbell hinge swing. So pick up your tempo. Pick up your pace. Right here. Hips back, step. Stand tall. Hips back. Stand tall. There's a soft bend in the knees. I'm going to take it from the side so you can see I'm just standing straight up. The biggest mistake we see is that overextension at the top over extension. You want to make sure you're just standing straight up. Drive through the heels and stand for four. You got it. Three. Nice work. Two and one. Now we drop those hips into a squat. So let's squat it down. Nice. Legs are a little bit tired today. I'm really feeling it. That's good. It's good to get moving, get some blood pump in, you know? Right? Awesome job, you guys. Push those knees out towards those outer three toes. You got it. Stand tall through those heels. Tuck that pelvis under the ribs every time. Nice work. Right here for 4. Awesome. 3. You got it. 2. And hold at the bottom. Hold it here for 8. 7. 6. You got it. 5. Plant those hands, step back to lunge in 3. 2. Plant your hands, step back to lunge. You can do a high plank option. You can always drop down to your knees if you'd like. Okay, hold here. Pull up on the kneecaps. Shoulders stacked over wrist. Nice work. Take your right foot. Step it outside your right hand. Easy twist. That should feel so good. Drop that right elbow towards the right shoe, calf, whatever you got, whatever you can reach for. You're just opening up the hips. Nice. Reach it back. Open. One more time. Drop that elbow. Awesome job. Set the hand down. Step back. High Plank. Push ups. Two of them. Knees or toes? Down, up, down, up. Nice work. Step the left foot outside the left hand. Easy Twist. Gaze follows fingertips. Left elbow to left shoe. Opening up those hips. Reach it wide open. Drop that elbow. One more time. Nice. Plant the hands. Step back. High Plank. Slow Burpee. Step and step. The right foot. The left foot. Stand up. Take it down. Step back. Step back. Then it's the left foot and the right foot. Nice. One more each way. Here we go. Finish it. Come on. Here we go. Right, left. Stand up. Take it down. Finish. Right here. Step it left. Right. Let's stand up. Let's jack it out. Jacket, jacket, option. Jacks or taps. Right here. Jack it out. You got it. Raise that heart rate. 8, 7, 6. You got it. 5, 4. Hold wide. In 3, 2, 1. Hold it nice and wide. Right here. Let's hit side to side. Side to side. Sit those hips down and back. Go for eight. Seven, six. You got it. Five, four, three, two. Let's hold to the right. Options. Sink in nice and deep. You can pop those toes right up towards the ceiling. Open up those inner thighs. Open up those hips. Should feel really good. Up and over other side. Nice work. Open up those hips. Nice. Bring it back to center. Take a nice wide leg forward. Fold for me. Just stretching through the back side of the body. Nice. Slowly walk it all the way up to top. Two big shoulder rows at the top. As you stack those feet under, your hips are going to go back to squats. This time add a heel. Tap. Squat. Tap it. Tap it. There you go. Little side to side tap action. Getting you ready for that first move we're going to do. Awesome. Go. 8, 7, 6. You got it. 5. High knees. 4. Let's go butt kicks. Actually. 3, 2, 1. Butt kicks could open up those quads. Top of the thighs. Just run it out right here. Finish that warm up right here. Go for eight. Seven, six. You got it. Five, four, three, two. You're out. You guys warm? I'm warm. All right. Grab some water. We are going to jump in to our first circuit. How we doing? Awesome job. So excited to have you guys here. Slow burpees. Yeah, we'll get to some faster Ones if you're up for it later. Awesome job. Woo. Awesome. We have Leah. Fit Foodie finds is here. Awesome. Columbia, but living in the usa. You guys are all over. Michigan, Toronto, Canada. First time. Let's rock this. Yes. First live workout. We love to see it. We're so glad you're here. Okay, circuit one, squats. You got a lot of squats today. And shoulders. Squats and shoulders. Okay. Start with a nice heavy, heavy kettlebell if you can. I'm going to start with my 30 pounder. This is a really fun move. We've been adding it to some of our kettlebell workouts we've been filming. It's a squat pulse, hand switch, clean. So it sounds way more complex than it is, but you're basically going to go into a squat holding the kettlebell in my right hand. I'm going to pulse at the bottom, switch to my left hand, clean it up to standing as I do a heel tap. So squat pulse, hand switch clean. Squat pulse, hand switch clean. Okay, Rachel showing you how you can do it with a dumbbell. I. I have a kettlebell. You're going to do it for 40 seconds of work followed by 20 seconds of rest. Are you ready? Let's go. Let's go. We'll start with the kettlebell or dumbbell in your left hand. You'll switch it to your right hand and perform a clean on the right for the first set. Yes. We go in three, two. Let's go. Let's go. Squat hand switch, clean. Pulse it, switch it, clean it. Option. Add that heel tap as you stand. Gonna help drive those hips forward, help you get underneath that kettlebell or dumbbell. Power here is coming from the lower body. Nice pulse at the bottom. Switch it, clean it. You got it. Nice work. Nice work. Awesome job. Right here. Pulse at the bottom, clean it. Awesome. Stay with it, you guys. Nice. Just get the hang of it. Now you're in the final. 10 seconds. Clean it. Awesome finish. 5, 4, 3, 2, 1. Rest, rest. I'm gonna go down to a lighter bit weight. We're gonna add in the shoulders here. So we're gonna go on the right side. I'm gonna hold the kettlebell or dumbbell on my right side. I'm gonna do two squats. Okay. Stand tall. Two, push press on the right. Keep it on the right the whole time. We go in three racket. Two. Let's go squat. One, two, push, press. Tiny two inch dip drive, dip drive right back to those squats. Two squats. Nice. Two, push, press. Hup, hup. You Got it. Legs and shoulders. A lot of core here, too. Got that uneven load up. Nice work. Stay with it. Down. Drive those knees out. Get it up fully. Lock out that elbow at the top. Come on. 10 seconds here, guys. 10 seconds, push. Let's get through one more full round right here. Two squats. Come on, finish it. Two, push. Press and you're out. Push and rest. Those are your two moves. We're going to repeat them back to that. Hand switch, squat clean. Hand switch, squat clean. Okay, do it again. And then we do squats and shoulder presses on the left. Let's go. Circuit One. Come on. Here we go. You're on. Grab that kettlebell in the right hand. Three, two. Let's go. Let's go. Pulse. Switch it left, clean. Left squat. Switch it right, clean. Right squat. Switch it left, clean. You got it. Go heavy here, guys. Nice and low in that squat pulse. You got it. Nice work, team. Awesome job. Halfway. Halfway. Nice, big, strong, powerful legs right here. Come on. 10 seconds. 10 seconds, team. Let's go. Pick up that pace. Pick up that tempo. Finish it. Final five. Four, three, two, one. Nice. Switch out your weights if you need to. Two squats, uneven load. Rack it on the left. Two push presses on the left. Yes. Finish off this move, then we go. Cardio tabata racket. You're on in three, two. Let's go. Two squats down, hook down, hold at the top. Two inch dip drive. Dip drive. Nice. You can give me a strict press if you got a lighter weight. Little two inch dip drive. Little help from the legs if you have a heavier weight. Nice. Come on, let's go. Got a nice cold, snowy day here in Minnesota. Good day for a home workout. Come on. Keep pushing. One rep at a time. 10 more seconds. Yes, you can. Let's go. Knock it out. Knock it out. You're in the last five. Finish this. Four. You're gonna give me two push presses for the finish. Three to finish it. Nice. Nice. Awesome job, you guys. Cardio Tabata. One move. Okay, 20 seconds on, 20 seconds on, 10 seconds off. You're gonna do it times four sets. It is a squat jack. Okay? So I'm gonna take my kettlebell right here. Squat down, jack to the top. Slide my hands down. Slide it down, slide it down. Rachel's got low impact. She's just tapping side to side. You actually don't even have to do the overhead press. You could just do squat tap. You could do a tap and curl. Okay. All right. This is all on the fly. This is the real live stuff. All Right, you guys, it's only 20 seconds. Rests are going to be short. Your goal here is to push the pace, push the heart rate. Squat, jack or squat tap. 20 seconds. On in. 3, 2, let's go. If you got a kettlebell, you're simply sliding your hands down that horn. The power is coming from your legs. Pull those inner thighs together. Come on. You're halfway. 10 seconds. Working for that break. You got it. Let's go. 5, 4, 3, 2. Recover. Rest. Walk it off. 10 seconds. Same thing. Right back in. Right back in. In five. Here we go. Three, two, let's go. Up. Come on. Up. Full squat each time. Full squat each time. Clean it up. Clean it up. You got this. Nice work. 10 seconds. Keep moving. Come on. 5, 4, 3, 2. Recover. 10 seconds. Halfway. Two more rounds. Feel that heart rate? I do. We go in three, two. Let's go. Right back in. Come on. It's fast and it's furious. It's on repeat. You got this. Stay with it. 10 seconds. Come on, come on. 5, 4, 3, 2. Recover. 10 seconds. Last round. Four set is the best set. Yes. Let's go there. In three, two. Let's go. Last 20 seconds here, guys. Last 20 seconds. You're working for a longer break. Longer break is on the other side of this. Come on. Final 10. Let's go. Bring it home. 5, 4, 3, 2, 1. Holy bananas. There we go. That'll raise your heart rate. How we doing? One circuit down. Whoo. Nice work, guys. Lot of woohoos, lot of woohoos. Fire, right? Just coming at you with a pure fire. It's gonna be 30 minutes. We're gonna make it work. All right? Circuit two. Lunges. Deadlifts, back rows. All right, Starting move. Alternating hand, hand, hand, lunge, swing. Gotta catch my breath. So the leg that is forward is the hand that is swinging. You switch hands at the top. Lunge, swing and switch. Lunge, switch, swing and switch again. Working with that uneven load. 40 seconds of work. 20 seconds of rest. Go to move two. Are you ready, Rach? Let's go. Let's go. Right foot forward. You're going to step back to lunge on the left. Kettlebell or dumbbell is in your right hand. Okay, we go in three, two. Let's go. Swing it. I went to my first chiropractic appointment last night for baby while I was pregnant. She was like, okay, roll over to your left side. I roll over and I'm like, my left and right. Because we're mirroring you guys, so it's always. We're actually working. Our right arm is our left arm. And I'm like, I truly have to think about left and right because I'm so ingrained. I teach class more than I think about doing. Left or right? The right way. 10 seconds. Let's go. Finish it. Final five, four, three, two, one. Nice work. I'm going to go a little bit heavier here. Back to that 30. We're going to go. Stagger, deadlift. Right foot forward, left toe back. Hinge at the hips. Hold. Single arm, back row on the left. Stand tall, hinge, row, stand tall. Yes. That's where we go in three, two. Let's go. Hinge, hold, back, row. Stand tall, hinge, hold, row. Good move to go heavy on Right here, guys. You want to challenge yourself, you can always throw in that single leg deadlift. A true floating single leg deadlift. I like the staggered stance. Allows me to reach for that heavier weight. I like getting into the legs and back right here. You know, those are my two favorite muscle groups. To work right, go heavy. Pull that elbow back towards your hip. Think elbow to hip versus elbow to sky. 10 seconds. Let's go. Right here. Nice. 5, 4, 3, 2, and 1. You're out. Nice work, team. Back to those lunge swings. Repeat it. Repeat those two moves. Lunge swings. Kettlebell or dumbbell? Left hand, left leg forward, step back. Right, that's where we start. Swing it. Swing it. We're there in three, two. Let's go. Step back. Swing. Step back, swing. Really thinking about here. Not letting that front knee cave in. Keep that front knee right stacked over the ankle or tracking slightly out. Don't let that knee cave in. You got it. Drive through those front heels to stand you tall. Make a fist with that front butt cheek. Let's go. Nice work, team. You got this. 10 seconds, guys. 10 seconds. Finish it right here. 5, 4, 3, 2. You're out. Nice work. Switching back to my heavy stagger. Deadlift, row. Left leg forward, right toe popped. Rowing on that right arm. Good chance to catch your breath on this move. We're definitely gonna raise it with the next move. Grab that weight. We go in three, two. Let's go. Hinge, hold, row. Stand tall. Drive through that front heel. Nice one. Deadlift. Row. Stand it tall. Core stays nice and tight. Awesome job. Thinking about pulling from the elbow. Elbow to hip. Elbow to hip. 20 seconds. Halfway team. Let's go. Stay with it. Stay with it. You got this. Nice work. Come on. Drive through that front hamstring glute. 10 seconds here. 10 seconds. You got this. Nice work saying it for 5, 4, 3. Give me one more to finish it. Awesome job. I'm going to stick with that heavy dumbbell or kettlebell. We're going to go into swings. Okay? Low impact cardio. You are swinging. Go heavy. It's only 20 seconds. If you have a dumbbell, you can double up the hands or you can alternate your hands. Whatever feels good for you. Okay? Kettlebell swings. 20 seconds on. Okay. 10 seconds off times four sets. You got a kettlebell, it's in front of you. You are gonna start by hiking it back. Okay? That's the proper way. We pick up our kettlebell, we're gonna hike it back. 20 seconds. Yes. Are you ready, Rach? Let's go. Let's go. We go in 3, 2. Let's go. Hike it back. Drive. Just swinging. Ra Right. Up to shoulder, eye level. Nice. Again. Just thinking about standing tall, not overextending at the top. This is not a squat. This is a hinge. Hip dominant movement. Hamstrings, hips, glutes. Come on, go. Three, two, one. Set that kettlebell down in front of you. Nice. Ten second. Recover. Back to swings. It's a short burst. We go in 3, 2, 1. Because it's a short burst, how can you add some intensity? Can you increase that weight? Maybe you pick up your swing pace, find a cadence that you can stick with for 20 seconds and get after it. Come on, let's go. It's big, it's powerful. 5, 4, 3, 2, and 1. Nice work. Rest for 10. Awesome job, you guys. Really snap those hips and make it happen. Let's go. Three, two, let's go. Other cue I like to think about is breaking my kettlebell in half. That's going to activate my lats. Nice. Come on. Standing straight up. Snap that kettlebell in half. Drive straight top. Whoo. Let's go. 5, 4, 3, 2, 1. Set it down one more time. Last set is your best set. Yes. Add a little bit of intensity here. Let's go. Three, two, let's go. Swing it. Come on. Nice work. Big, powerful muscle hitting. All those strong lower body leg muscles that power your running stride if you're a runner. 10 seconds. Finish it. Let's go. 5, 4, 3, 2, and one more swing. Set it down. Awesome job, you guys. Whoo. That's your cardio tabata. You are two circuits down. How are we feeling? How are we feeling? Nice. A lot of fire emojis. Whoo. Right. Like I said, strength and tabata, but quick and dirty. Keep up the good work, Hannah. Nice work. Awesome. Job. Andrea. Sarah. Abigail. Carly. Well, you guys are crushing it. Crushing it. Circuit three. I'm gonna go back to that lighter. We're add on a bicep curl. Lateral lunges is the move we're gonna hit. Lateral lunge with a bicep curl, and we're gonna drop to the ground. We're gonna finish with your favorite move, push ups and some core. Yes. Okay, so I'm actually gonna hold my kettlebell by the horns. Bottoms up. We're going to go just to our right for the first set. I'm going to go lateral lunge, right, Come into a balance curl. Okay. You can tap it or balance, lateral lunge, balance, bicep curl, one lateral lunge, one balance curl. You're stepping just to the right side. Okay. We'll do the left side through the second set. Are you ready, Rachel? Let's go. Let's finish it. Let's finish this. One lateral lunge, one curl. You're there in three, two. Let's go. Lateral lunge to the right. Standing curl. Think of it as a single leg squat for your right leg. Driving up to that balance position. Soft bend in that standing leg as you come to that balance, thinking right rib cage to right thigh. Adding that bicep curl with a little core engagement, too. Nice. If you're getting that knee up, get that knee up. Nice. In line with that hip. Awesome job. One lateral lunge, one balance curl. One lateral lunge, one balance curl. You got it. Nice work. You only got to do this side once, and it's 10 seconds. That's it. Let's go. Dig in for 5, 4, 3, 2, and 1. Awesome job. You're going to take that kettlebell down to the ground. Put it on your right hand. So I'm laying it flat on the ground, just adding a slight elevation here. I'm going to do 20 seconds of push ups. I'm going to go kneeling because of my core. 20 seconds of push ups, and then you're going to come to a kneeling position. I'm going to grab the kettlebell. Bottoms up. Arms go as straight as you can, right hip to left hip. You're drawing a rainbow in the sky with that weight for 20 seconds. 20 seconds on the pushup option to add that uneven imbalance. Right hand on the bell. 20 seconds on the pushup, 20 seconds on the kneeling rainbows. Yes. That's where we go in three, two. Let's go. 20 seconds. Down, up. Come on. It is only 20 seconds of push ups. Yes, Rachel, from the toes, this is your Chance to get after it from the toes. You guys, it's only 20 seconds. You got 10 left. 10 seconds left of those pushups. Let's go. Kneeling rainbows in 5, 4, 3, 2. Hit your knees. Toes are tucked under, glutes are tucked under. Right hip to left hip. Draw a rainbow. Left hip to right hip. Keep those arms as straight as you can. Shoulders and core, come on. Straighten those arms, Rachel. Let's go. Come on. 5, 4, 3, 2, and 1. Awesome job. Those are your two moves. You're going to repeat it, okay? Lateral lunge to my left with a balance curl. 20 seconds of push ups. 20 seconds of kneeling rainbows. Yes. Awesome. Bottoms up if you want it. Step left in five. Here we go. Three, two, let's go. Lateral lunge to the left. Balance and bicep curl. Lateral lunge and curl. Come on. Yes, you can. Get it up, get it up. One lunge, one curl. You're doing so good. So good. You guys stay with it. Nice work. Right here. One lunge, one curl. Really thinking about driving off that bent knee. Whoo. That outer glute you can see, this is my weaker side. Whoo. There we go. That's better. Nice. Come on. You got 5, 4, 3, 2. I think you can give me one more, because you can. Nice work. Take it down to the ground. If you want that uneven. I'm gonna put my left hand on the bell, make sure it's nice and stable. 20 seconds of push ups. From your knees or from your toes. 20 seconds, kneeling rainbows. Come on. Right here, guys. Dig in. We go in three, two. Let's go. 20 seconds. Push ups. Down, up. Yes, you can. Come on, come on. Nice work, team. Awesome job. Rachel's knocking it out from the toes. I love to see it. 10 seconds, kneeling rainbows. That's where we go in 5, 4, 3, 2, and 1. Nice work. Bottoms up. Here we go. Left hip, right hip, left hip. Hopping over to that right hip. Come on. Yes, you can. Someone commented and they said Rachel doesn't really complain in videos ever. They this is a move. I don't complain, I say, but I'll whine a little bit if I see it in the lineup. 3, 2, and 1. That's why you just show up and we write the workouts for you. Because some moves, like the next move, you might never do at home by yourself. But because we are here sweating together as a community, you are motivated to not shut off that camera. Not yet. Because we have an awesome fun cardio circuit for you. Yes, it is one Move. I think you might know what it is. It's a favorite move of mine, not a favorite move of some others. It is a burpee. It is a burpee with a kettlebell. Clean. Okay? You're gonna do it for 20 seconds of work, 10 seconds of rest. You are not gonna get a ton of burpees in in 20 seconds, guys. Okay? It's not gonna be that hard, I promise. What it looks like is this. It's one burpee. Stand up clean, right? Set it down. One burpee, clean left. Set it down. Okay, Your option, you can follow Rachel. You can omit the burpee and just give me an alternating hand clean. So she's going to deadlift clean, right. Deadlift, clean left. You're setting that dumbbell or kettlebell down each time. Otherwise, you're giving me one burpee, one clean. Who is excited about the burpees today? Yes. Let's go. Burpee nation. I'm excited about it too. Come on. Here we go, guys. It's only 20 seconds, and you only have to do it times four sets. Yes. One burpee, one kettlebell or dumbbell Clean option. Clean it out with Rachel. We go in three, two. Let's go. One burpee, one clean. Come on. One burpee, one clean. Yes, you can. This is your big finish, guys. This is your big finish. Ten seconds. Come on. Come on. This is the cardio portion meant to push you. You're in it for four. Three, two, recover. Ten seconds of rest. What'd I get, like four burpees? That's not a lot of burpees, guys. Come on. You can do it. You go in three, two. Let's go, burpee. Clean it. Come on. One burpee, one clean. Yes, you can finish strong right here. Make yourself proud today. Come on. You got this. Nice work, team. Stay with me. 4, 3, 2. Recover for 10. Nice work. Come on. Halfway. Two rounds down, two to go. 3, 2, get after it right here. Can you turn up the volume? Can you turn up the intensity? I can mentally wrap my head around burpees if it's 20 seconds. Yes. Come on. Halfway. Let's go. Dig in. Last five, four, three, two, and one. Last round. Last round. Let's go, burpees. Hit. Three, two. Let's go, burpee. Clean it. Come on, burpee. Clean it. Yes, you can. Yes, you can. Come on. What would it look like if I said ten more seconds? Finish it, guys. Finish it. Last five, four, three, two, and one. There we Go. Nice work, Rachel. Awesome work, team. High fives. High fives. You know, Mel helps me get around that. Realistically, I'm at the end of my burpee life, okay? So might be the last live you ever do burpees with me. Whoo. Whoo. For now. For now. For now. For now. Give me a while. I'll be back. Okay, guys, that is it. 30 minutes, quick and dirty. We said we were going to give you 30 minutes, and that's what we're giving you. So we are going to cool it down on time today. On time. It's a rare, rare thing when Lindsey doesn't go over. Tell you what, you show up, you put in the work. All you need is 30 minutes, guys. Here we go. Big inhale, reach up, exhale. Pull those elbows down. Don't leave us if you can stay in. Stretch. We left time for it. Come on. Wrap those hands behind your back. Pull the knuckles away from your tailbone. Big chest expansion. Open it up. Pull the chest apart. Nice work. We are so pumped to be here sweating with you live today. One of those things that got me out of bed this morning changed my attitude. I feel good about the day. Ready for that second coffee, flap the wings. Not really. I didn't finish my first reheated right for that reheated coffee. Okay, from here, if you feel good about your heart rate, reach up, hands to the toes. Just reach down, forward, fold. Hit those hamstrings. There's like a mug out there. It's like 150 bucks, but I feel like they should just gift them to women. That keeps your coffee at a certain temperature. Drop your hips. Nice. Nice low squat here. Push the elbows into the inner thighs. So proud of you guys for showing up. And we are so pumped because we have so many awesome things coming at nurse. Move. Love you guys. So many awesome things coming at nurse. Me blow. Step back to a quadruped position. Hips are going to stay high. Hands are going to walk out, forehead to the mat. So you're just reaching those fingertips away. Can you drop your elbows down into the ground right here? You're opening up the lats, right, that you held tight throughout that entire workout. You're opening those up. Come up to that quadruped tabletop position, and you're going to come up to a kneeling position. Bring your right knee in line with your right hip. Tuck your tailbone underneath you. Nice hip flexor stretch here on the left. Nice up and over reach right? A lot of lunges today. Those lunge swings. Big, powerful Hips stretch through that hip flexor. It's not about how far I can lean forward. It's about how much I can tuck that tailbone. Okay, Nice. Awesome job. So proud of you guys for showing up. From here, Open it up. 45 degree angle. Tick tock the arms down. You're going to push that right elbow into that right knee. We have so many awesome things coming at nourishment. Love you guys. I cannot wait for the January challenge. We are doing all the content for it now and I am so pumped. So many good workouts, so many new moves. Ok, turn those hips. Okay. You're going to come into a shortened lunge stance. It's a pyramid pose. Okay. So shorten your stance and hips go high. I'm really focusing on stretching through that front hamstring. Right? A lot of hamstring today. A lot of swings, a lot of deadlifts, a lot of cleans. Okay. Hinge forward. Head lifts. Headlights your hips stay square. Stretch through that front hamstring. You can let the neck and shoulders fall heavy. Awesome job. Walk it back to the center. Find rag doll. Just grab the shoulders, the biceps. Soft bend in the knees. Roll it all the way up to the top. When I get to the top, two big shoulder rolls. Up, back and down. Up, back and down. Nice. Forward fold, low squat, drop to the knees. Same thing. Other side. This time, left leg comes up, left knee in line with left hip. Tuck the tailbone. Right arm can reach overhead. If you like, hit strong. That's what we're doing right now. A strength focused split training program. Let me tell you, you are going to love our new program launching in January. Think split strong, but even higher intensity. And Rachel is in every workout. You guys, Rachel's in every workout. Nice. From here, bring it open. Which means options, options for me. So I'll be able to do this whole program. It's high intensity strength training, but I'll be able to do it in my second trimester of pregnancy because I'll be following Rachel, the modifications. Okay. So I'll be offering high impact. You guys, this. I'm not going to lie. I was in the best shape of my life ever when we filmed this program. So it is going to be stinking tough. Ok, nice. You're going to rotate all the way over. Bring those hips up. This time you're stretching through that left front hamstring. I'm watching the videos and I'm like, oh, man, I was so strong. I'm so pumped to get back there and do the program that's why I love pregnancy Postpartum, you guys. It's such a humbling experience. It teaches you how humbling strength training is and how fun it is because it just takes consistently showing up day after day putting in the work. Bring those toes to the front, hinge it over, grab the elbows, the biceps, soften the knees, roll it all the way up top. In three months or six months, 12 months, you're not going to care what it took you to get there. You're just going to be so glad that you started. Ok. This program is to get you started in January and we are so stinking excited about it. Ok. But for the remaining part of December, we are going to repeat Split Strong. So for the final two weeks we'll be repeating Split Strong. You need that solid strength foundation in order to start this program. Ok. So repeating Split Strong for the next two weeks and then we're going to jump into our awesome new program that's going to start on January 3rd. New video drops every day. It's a 14 day program. New video drops every day. Okay, we got 10 new videos coming at you and we are so excited. Make sure you jump on our email list if you're not there. So you stay tuned and up to date when the new program drops. You can get there by nourishmovelove.com subscribe of course, if you haven't subscribed to our YouTube channel yet, please do that. We so appreciate it. We love interacting with you guys. Drop us a comment, let us know you were here today that you did this workout and thank you so much for following along on Instagram. Thank you guys for crocking this workout out with us on YouTube. Awesome job, Linda. Great workout. Nice job. Abigail, Ashley, Ainsley. Oh my gosh, so many a names on here. I love it. You guys rocked it. And a special shout out and thank you to our brand sponsor today, Lululemon for outfitting us in our favorite apparel. And not to mention they're just like the best ever to work with because we get to wear our favorite gear and share it with you guys. Right? Easy partnership. It makes so fun, so fun for us. So thanks for being here. Stay safe. We hope you guys have a warm and wonderful Christmas and jump on our email list to stay tuned when we're dropping new live workouts and new workouts. Have an awesome day. Bye.