LIVE Workout: 45-Minute Full Body HIIT (No Equipment) | Supports Non-Profit @EmergeMothersAcad

We have clothes. Okay. We're live on the YouTube. Hi you guys, I'm just getting us set up here. We're getting ready to go live workout for Emerge Mothers Academy. You guys are so awesome. I see, Renee, you already donated. And they did. They found it. You guys, I'm so excited to share the matching numbers with you. Hold on, let me go live on Instagram. All right. Hello, Instagram. So, okay, we are live on Instagram and we are live on YouTube and I think we have like one minute. And this is well introduce. This is Megan. This is my sister in law, Megan. She came down to work out with me today. Cause it's always more fun with someone else, right? And she's like an nml. You're an nml. You're the og. So the original Nourishment with Love workout videos that were filmed back in 2015. Yeah, like six years ago. You're the blue tank top in the back. Yeah, blue tank top. I'm the modified. Right? That's always her. Fun fact. Cause I was in a workout video and I'm like, yeah, I always say if I can do it, you can do it. Exactly. Yes. You are awesome. Megan is awesome. Okay, you guys. Hi. So excited you guys are all here. So quick introduction. I'm Lindsay of Nourish Move Love. This is my sister in law Megan, who's gonna work out with us today. This is a 45 minute full body HIIT workout. You don't need any equipment, so totally can do it with your body weight. I will have like two circuits where we'll add this band. If you don't have the band, you don't need it. It's just gonna add some intensity if you want it. Okay, you guys, today's workout I'm so excited. Is for Emerge Mothers Academy. Okay. Emerge Mothers Academy helps single moms or single parents here in the twin cities. Okay. They do amazing things. I can't imagine, like truly cannot imagine being a single parent for the past year of COVID and daycare switches and all the change and virtual and trying to work and be a solo parent. Like I can hardly do it as a double parent with a husband. So I cannot truly imagine. So they do amazing things. And guess what, you guys, Becca, who runs Emerge text me this morning and was like, believe it or not, your workout hasn't started and you've already hit $1,000. So you guys, thank you so, so much for donating. I'm gonna drop the donate links on both of these, okay. If you haven't Donated yet. Anything helps really, like $1, $2, $3. I'm matching up to a thousand which we already hit. So this morning I decided I'm gonna match up to $2,000. So if you haven't donated yet, please donate. We really want to hit that $4,000 for them. And there's another that turns into $8,000, which is stinking incredible. So I hope you guys check out a merge donate. Thank you so much for joining. And now we're going to get into the workout. Ready for this? Okay. We don't have any music, so crank up your own jams. For copyright purposes. Crank up your own jams. But we're going to bring lots of energy and intensity. 45 minutes, we're going to start getting warmed up with just our body weight. I'm going to hit my timer so I can start this workout for you guys. Ok? Ready to do this thing? Body weight. Feet are stacked underneath my hips. Give me a big inhale. Reach up nice and tall. Right wr wrist grabs left wrist up and over to the right. Sorry, Megan, I didn't tell you we're murdering. So right is left. Right back to center. And now give me a calf raise. Up to the tiptoes and roll it back. Nice. Up and over. Other side. Nice side body stretch. Open it up. Back to center. Calf raise. Let's do one more each way. Up and over. You guys, this is for all levels. Okay, Back to center. Calf raise. We're going to give you options. It is high intensity. It is going to be a true hip workout. We're going to give you a good burn before Christmas. Keep calf raise nice. Take the hands to the hips. Just go ahead. Push the hips back towards wall behind you. Stand tall. Squeeze your butt. Push the hips back. Nice hip hinge. I'll show you from the side. Just pushing those hips back standing up. Opening up that posterior chain. Nice work. Ground through the heels. Stand up tall. Okay. All levels, you can modify as you need to but it's going to be nice. Your workout, I'll talk through it next. Give me one more and then take it all the way down. Give me a forward fold. Just let it all hang heavy here. Shake, shake, shake, shake, shake. Nice. From here, step your feet back to a high plank. Okay? Hold high plank. Shoulder stepped over wrist. Core is nice and tight. Give me shoulder taps. Opposite hand, opposite Shoulder for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Give me two push ups. Knees or toes. Lead with the chest. Push up. Lead with the chest. Push up. Nice down Dog paddle it out. That should feel good. Press your chest towards your thighs. From here, walk your hands back to meet your feet. Stand up tall and we're gonna walk right back out. Hinge at the hips, walk out. Find that high plank. From here, drop your hips, roll the shoulders down and back. Open up. Nice. Little cobra chest opener. Nice. Tuck the toes, find the plank. Right foot outside, right hand. Easy twist. Roll up the wrist. From here, give me three shoulder sweeps to the back. One, two, three. Plant the hand. Set it down. Left foot outside left wrist. Easy twist. Roll at the wrist. Three shoulder sweeps to the back for 1, 2 and 3. Nice. Set it down. Walk the hands back to the feet. Roll it up. We're gonna do it one more time, right? One more time. Here. Warm it up. Walk out. Find that high plank. Drop the hips. Roll the shoulders back. Tuck them down towards the hips. Nice. Tuck the toes. Find that plank. Right foot outside, right hand. Easy twist. Three shoulder sweeps to the front. One, two, three. Plant the hands. Switch it out. Left foot upside, left wrist. Easy twist shoulders. Reach to the front for 3, 2, 1. Nice. From here, step back. Find your high plank knee. Drive slower. Fast. It's up to you. Climb that mountain for eight, seven, six. You got it. Five, four, three, two and one. Step your feet outside the hands. Stand up tall. We're going to squat it out. So sit back, stand tall. Squeeze squats. Okay, let me talk to you about the workout. It looks like this. You have six circuits. Each circuit has four exercises. You're gonna do each exercise for 30 seconds of work followed by like a 10 second transition. So it's gonna be fast and furious. Okay? You have a strength move followed by a power move. Strength, power. Do it twice. Nice. You got three right here. Two. We're gonna jack it. Let's jack it up. Jack it and jack. There you go. We'll just stay Nice. Awesome job. You make it work with what space you have at home, right? Give me 8, 7, 6. Hold wide. In 5, 4, 3, 2, 1. Hold it nice and wide. We're going to go squat lunge. Squat lunge, squat lunge. I love seeing you guys jump on. Awesome. Join us for the warmup. Jump right into the workout. Or the good news is this is going to stay live. Come back to it. You got four. Nice. Three. Awesome. Two and one. Go all the way down, all the way up down and reach right here. Nice. Give me four. Awesome. Three, two and one. We're gonna skate. Tap behind, tap behind or bound? Bound. You choose Tap or bound for 8, 7, 6, 5, 4, 3, 2. Back to Jacks. Let's go. Jacket, jacket. Option, Tap it, tap it. And 8, 7, 6. High knees. In 5, 4, 3, 2. High knees, high knees. Option, you're here, option, you're running. I just saw my neighbor walk by. I look in the window, she's like, what is going on in there? There's a lot of lights set up, people jumping around. You have 8, 7, 6. You got it. 5, 4, 3, 2, 1. Hands to the booty, let's go. It's so warm in Minnesota right now. It's like 48 degrees, right? But it's going to get real cold tonight and tomorrow. Let's go. Give me eight, seven, six. But we're going to bring the heat for three, two, one. You guys warm? Woohoo. All right, grab a quick sip of water and jump into circuit one. I don't know how you do this in time. I've been doing so much strength training over quarantine, so this cardio stuff, I'm like, this is the whole, I'm dying, you're dying. We're going to feel that today, but it's going to be fun. Building strength and mental toughness. Your first move, we're going to stick with that. Warm up that plank walkout, okay? So you're going to go to the back of your space, you're going to hinge over, walk out to high plank and give me a push up. One pushup. Knees or toes, walk back in, stand up. 30 seconds there, and then we're going to stay on the ground, go right into mountain climbers. One pushup, okay? You got about 10 second transition between moves. 30 seconds per move. It's what I like to call the dirty, dirty 30s. 30 seconds on means it is intense. All right, going to match up my timer. You're on it. Five. Here we go. Three, two. Let's walk it out. So hinge over, walk up, find that high plank, give me a push up at the bottom, walk in, stand tall. Nice. Moving through each of these series at your own pace. Your temple, right? It's 30 seconds of work. You choose what that looks like for you today, right? It's Wednesday. It feels like a Friday, but it's Wednesday, middle of the week. You decide what kind of intensity you want to bring. You got 10 seconds here. Nice. 10 seconds. You got this. Walk it out, Give me that push up. Nice. Walk it in, finish. You got three, two, one. Sit it back. Quick break from here. You're gonna hold plank, you're gonna give me four mountain Climbers. One, two, three, four, and a push up. Knees or toes, you're there in three, two. Let's go, let's go. Climb, two, three, four with a push up. Nice. Climb, two, three million four, with a push up. Notice in my workouts, I've been putting push ups first because it's the only way I can do them on my toes. Because the more tired I get, the less and the harder they get. Come on, come on. You got 10 seconds here. Yes, you can finish. You got this. You got 5, 4, 3, 2 and 1. Sit it back, stretch it out. We come up. It's right, right? It's going to look like this. Right foot forward, left leg goes lunge, sumo, lunge, stand, lunge, open, lunge, stand. Okay, you ready? You're there in three, two. Let's go. Give me a lunge and open. A lunge, a stand, lunge, open, lunge, stand, lunge, open, lunge. I'm going to show you just what it looks like here. Lunge, open, lunge, stand, lunge, open, lunge. Nice work. Constant tension on that right glute. Let's go, right here. 10 seconds. Nice work. Gotta go plyometric after this. You got 3, 2, 1. Option A, tap down, drive, high tap, drive, Option B, you jump it. Down, up. Your 30 seconds starts at three, two. Let's go, let's go. Down, up. You choose knee drive or give me that full explosive lunge. Come on, you got it. Digging into that right glute. Right here, right here. 30 seconds. Yes, you can. You got this, you got this. What would it look like If I said 10 more seconds? Could you jump with me? I think so. Come on, right here. Final five. Four, three, two. Walk it, walk it. Right, Those are your four moves in circuit number one. Repeat them, walk out. Push up, push up. Climbers starting to work out strong, right? Right. Okay, walking it out. High plank, push up. You're there in three, two. Let's go. Your pace, your temple. Catch that breath. I want you to move for all 30 seconds. So find a pace that you can stick with for 30 seconds, right? What does that look like for you today? Nice work. I know you guys are warriors because we put out an intense 50 minute pyramid workout and you guys stinking crushed it. Come on. Five seconds here. You got this. Three, two, two and one. You're gonna hold that plank. Four climbers, one. Push up. Knees or toes. Set it up. You're there in three, two. Let's climb. Give me 1, 2, 3, 4, with a push up. Nice work, Meg. Awesome. Job four climbers to 1. Push up. Yes, you can. Option drop to the knees, hop back up to the toes for that climber. You got this. Stay strong. You guys lead with the chest. Elbows back towards the body. Yes, you can. 10 seconds. Come on. Stay in it. Nice work. Give me three, two, and one. You're out. Back up to standing. Left foot forward. Right leg goes lunge, open, lunge, stand. Driving through right here. This left front glute. You ready for it? Stay low in the tight the entire time. You're on in three, two. Let's go. Lunge, open, lunge, stand. Lunge, open, lunge. Nice hip rotation, right? Open those hips up. You got it. Stay low, stay low. Nice work, you guys. This is a good one to catch your breath on. We go high energy, single leg, plyo lunge next time. Nice work. Right here. Stay in it. You got five, four, three, two, and one. All right, you give me a lunge knee drive or you give me a lunge explode. You decide. You get a break after this. Closing out, circuit one in three, two. Let's go down. Come on. Finish circuit one right here. Nice and strong. You got it, you got it. Stay with it. Nice work, you guys. Feel the burn in that left glute. That's what we're here for. Burn it out, burn it out. Nice work. Come on. 10 seconds. You got this. Let's go, let's go. Finish. Come on. 5, 4, 3, 2, 1. Water break. Nice work, Meg. Second one in the books. You guys, quick check in. Awesome job on Instagram. So fun to see all you guys joining. I'm just huffing and puffing. Someone commented. Hi, YouTube. On YouTube. Why does this lady breathe so heavy? I'm like, you try and do this workout and talk, okay? Nice work. Kara, Mohamed, Jenica, Andrea, grab a sip of water on the circuit two. Same thing. You got four moves. We're going to add the band if you want. Okay, first move, the band is going to hook right around my thumbs. It's just an option. You don't have to. You're going to be able to play with a row. So you're just holding plank and you're rowing and you're rowing, so you're pulling elbow back towards the hip. You do that without your band right here. Same thing. Row and row. Band is just optional. That's move one. Move two, you get rid of the band, you can be a plank. Pop up, hold it nice and low. Two jabs. Okay? Plank. Pop up two jabs. Ready to do this bag? I'm Ready? Plank and row. With or without your band? You get to decide if you have the band that's hooked around your thumbs. Plank and row. Hold my timer. Match up. I'll give you five more seconds because I need it, too. All right, set it up. You're on in three, two. Let's go. 30 seconds. Row and row. So think about pulling your elbow back towards your hip. Keep those hips stable and square to the ground. Take a nice wide base with your feet. Now drop to your knees. You do this without the band, right? Nice work. Big exhale as you pull that band back. Keep that core tight. If you watched my IG Live yesterday, you are squishing a blueberry with your belly button right here. You got it? Come on, give me five, four, three, two, and one. Band goes up in front of you. Plank. Pop up two jabs. Hold your pop up. Nice and low. Okay, nice work. You guys ready? Three, two. Let's go. Pop up. Jab. Jab. Low impact. Step back, step in. Jab, jab. Step back. Step in. Jab. Jab. High impact. Jump back. Jumping. Boom. Boom. Come on. Put something behind those punches. Hold it nice and low at the bottom. Right there. Let's go. Knock it out, you guys. Ten seconds. You got this. Yes, you do. Five, four, three, two. Walk it out. Meg's a rock star. Got that extra rep in. Take the band right around your catch and ankle area. If you choose. Okay, you can always go above the knees a little bit easier. Calves farther. Band is for my body. Harder. It is, right? Two, pulse. Squat with a calf raise. Pulse two, explode to the calves. Calf raise is optional. Knees drive out in three, two. Let's go. Pulse two, explode. Pulse two, explode. Pulse 2 explode. Meg, if you had to guess where this was going for move number four, what would you say? 1. I'd be afraid we're gonna start jumping. Yes. It would be a loaded hold, squat, explode. Or a burpee. No burpees in today's workout. There is a variation of them, but no true burpees. Giving you guys a break from burpees, right? Merry Christmas. Merry Christmas. 5, 4, 3, 2, 1. Option 8, you're gonna stay right there with that move. Option B, hold, explode. Hold, explode. Hold at the bottom, then you explode. 30 seconds. Ready for it? I'm ready. All right, Catch your breath. Hold, explode. You're holding at the bottom for a minute. You're on in three, two. Let's go. Hold, explode. Hold, explode. Why are we holding? Taking out that reflex, right? You want to go down, up, right away it is harder for your legs to stop. Start. Hello. Slow twitch and fast twitch. Muscle fibers. Feel that fire. I do. I do. It burns. It burns. Come on. 10 seconds. You got this, team. Stay in it. 5, 4, 3, 2, 1. Holy bananas. I told you this was going to be intense. Full body hiit training, Right? I talked to myself when I was wearing this. I'm like, okay, these guys are troopers. I know they want a good workout before Christmas. And we're doing this for emerged mothers. If there's anyone that is mentally tough, it's a single mama. So we're gonna build some mental toughness today. When you feel like you can't. Yes, you can. Okay, plank and row. Set up your plank. You're on in three, two. Let's go. Right. Nice. Okay, Meg, what's your favorite ML workout? Okay. I really like the beef. Strong workouts. Yes. But I. I like the dumbbell pyramid. Dumbbell pyramid. But I also really like the circuit. There it is. Workout, too. Was that with. Was that beef or was that beef? You're under five. Yes. Four, three, two, one. They're all good. They're all hard. Good thing you like me to say beef because we're launching. Yes. A full calendar in January with beef and pork. Minnesota beef and Minnesota pork. Comes with a meal plan. Let me tell you, you want a January challenge, you better get on it. Pop up two jabs in three, two. Let's go. Pop up. Jab, jab. Come on down. Jab, jab. Nice. Knock it out. Stay long. Those legs. There it is. Let's go. You're pace your tempo. Step back or jump back. Yes. Nice. 10 seconds here, team. 10 seconds. You guys stay in it. So strong for five, four, three, two, one. Knock it out. Always getting that extra rep into. Always getting that extra rep in. I like it. Okay, two. Paul, squat. Band around, catch and ankle or above the knees. You tell me what feels better for you. Knees go out against the band. Okay, Two. Pulse. Squat with the calf raise. You're on in three, two. Let's go. Pulse, two, five. Drive to the toes if you can. Working on that ankle. Mobility. Going to my toes. Add the quads, add the hamstrings. Right. Hit everything today. Nice work, you guys. Awesome job. 10 seconds here. One more. One more move in. Circuit number two. 5, 4, 3, 2, 1. I'd be lying if I said these squat jumps, I'm kind of. Kind of dreading them. Okay, hold, explode, hold, explode. 30 seconds. You in? Cause you're there. In three, two, go. Hold, explode, hold, Drive those Hands behind you. Come on. Exhale. Exhale. Squish that blueberry. Exhale. Drive. Yes, you can. 30 seconds. You do anything right? Anything. We are strong, strong people. We are making the move. Let's go, let's go. Come on. 10 seconds. Stay in it. So strong. 5, 4, 3, 2, 1. It burns. Grab some water. Dan's gonna stay on. Oh, dang legs. Legs on fire. Okay, that person who commented about me breathing heavy is not going to like this workout. They wouldn't want to hear me. There is a lot of heavy breathing happening right now. Okay, Circuit three. We're doing it, you guys, Ben's going to stay around that calf and ankle area. Starting my right leg. 80% here, 20% pop right here. My left toe. Change stance, squat, squat, change back. Squat, change parallel squat to the back. So nice little hip rotation if you get a band on. If you don't have a band, you're doing the same thing. 80, 20, change. Stand, squat. 80% right leg, 20% left toe. Squatting in three, two. Let's go. Squat to the back, squat to the side, squat to the back, squat to the side. Squat to the back, squat to the side. Nice. Keeping that band nice and tight, Right? So I'm really working the outer glutes here on both sides, but really digging into the standing leg with 80% of the weight. Nice work. You got it up. 5, 4, 3, 2, 1. Nice work. Squat jack. So we just go wide, narrow, wide, narrow. Option out, out, in, in, out, out, in, in. That's your option. 30 seconds. In three, two. Let's go. Wide, narrow, wide, narrow. Tiny jumps. You're staying nice and loaded. Constant tension on those legs. Whoo. You got those arms up, up. There it is. Land softly on those toes. You got it up. Push that band. Feel your outer booty work. Ten. Come on. You got this. Finish right here for five. Four, three, two, one. Outer glance. Sand comes out. I need to bring my towel. I'm getting sweaty. Plank. One arm drop. So if you heard like an army crawl, right? We're just doing one arm. Find that high plank. Okay? Drop right up. Drop left up. Gonna stabilize the hips, the core, the shoulders, triceps, chest. You're gonna feel it all working here, right? We're gonna drop that right arm in three, two. Let's go. Right arm drops up. Left arm drops up, right up. So you're micro bending the opposite arm. You feel that tricep working? Yes. Core. There it is. Nice work. Down, up, down, up, down. You got it down right here. Five. Come on. Four, Three, two, one. Stand up right. One, jab, one, jack. Looks like this. Jab it, jack it. Jab it, Jack it. One, jab, one, jack. Okay, right arm jabs in. Three, two. Let's go, let's go. Jab it, jack it. Jab it, Jack it. Option jab, tap, Jab, tap. Jab, tap, boom, boom. Choose your level. Come on, push it. Raise that heart rate right here. I should tell you or not. Okay. This was supposed to be a burpee. Thought that might be too intense. A version of a burpee. So we went with this, right? Come on. 5, 4, 3, 2, 1. So I do the workouts with you, right? I feel the pain like, I don't know, burpee right now, knowing what we have ahead of us. Sounds mighty aggressive. We want to sustain for all 45 minutes. Hit that pause button if you need to. No shame in the modified game. You guys. All right. Oh, wait, what are we on? No, 80. 20 change dance quads. Okay, Put that band back on. Catch your ankles right here. 80% left leg, 20% right toe. Stagger, stagger. Side, center or side back? You're there in three, two. Let's go. Take it down. Switch it back down to the side. Down. How far can you stretch that band on that left? Lift, rotate, lift, rotate. Nice. Awesome job, you guys. Right here, using those outer glutes. Nice work. Love with the body weight workout. Take it with you anywhere. Feel the burn, feel the intensity. Nice work. 10 seconds here. Awesome. 5, 4, 3, 2, and 1. Band stays on. Jacket holding. Nice and low. Option, walk, walk. Wide, wide, narrow, narrow. Jacket. You choose. 30 seconds. Let's go. You're on in three, two. Pick up the intensity. Out in. Come on. Out in. Add those arms. 30 seconds. 30 seconds. Yes, you can. Let's go. Turn up the volume. Right here, right here. Over halfway done with this workout, you guys. Right here. Come on. Cruising through circuit three. Whoa. You got it. You got it. Ten. Come on, stay it in. Right here. Five, four, three, two, one. Band is off. Down to the ground. Plank. Alternating forearm drop. Alternating forearm drop. Core, shoulders, chest, triceps. Ready, set up your plank. Three, two, let's go. Drop that right forearm up. Left forearm up. Down, up. Stabilize that core. Planks are always harder when your heart rate is elevated. Yes, you can. Come on. You can always take this up to an incline. Grab a chair. Grab a counter hold. Plank at an incline. Right here. Stay with me. 5, 4, 3, 2, 1. Aren't you glad we don't have burpees after that? Jackson, Jabs jacks and jabs. Left arm. We'll start with you. Left arm. Jabs right into a jack. Come on, come on. Three, two. Let's go, let's go. Jab it, Jack it. Jab it, jack it, jab it. Tap it. Come on. You choose your level. Let's go. Right here. Closing out. Circuit three. Come on, come on. Boom. Nice work. You got it, you got it. 10 seconds up. Let's go. Finish. 5, 4, 3, 2, 1. All right, those jumping jacks, that blueberry video, that's where all of my mamas struggling with incontinence. If you're like, nope, I don't like jumping jacks, go check out yesterday's igtv. Just got tighten my ponytail. Now I got this awesome bump. Rocking it. Okay, you guys, nice work. Cruise. Ella, Kimber, you guys are so awesome. Crushing this workout. Stay with it, you guys. Becca. Oh, Becca's giving us an update. You guys were at 15, $25. We need 500 more dollars to hit our goal of 2,000 with a match for 4,000 with another match, which really makes it like $8,000. That's incredible, you guys. Incredible. You guys are so awesome. Grab some water. Thank you for the update, Becca. Okay, guys, moving on. Circuit four, circuit four, same thing, four moves. Your first move, we're going to go into single leg. This is a single leg circuit. So you're folks saying on the right leg for the entire first circuit, you're gonna balance, you're gonna reach out, you're gonna find Warrior 3. And then you're gonna put your palms to the ground, sweep back, triceps back, pull the knee in, reach out, pull the knee in, reach out. Okay, Exactly. And if you're balanced, you're gonna tap back, pull in, tap back, pull in. You're gonna stay loaded in that standing leg 30 seconds. You are gonna feel that in the standing leg. Soft bend in that standing leg. You're floating out in three, two, let's go. So reach long, pull in, reach and pull as you do this. It's slow and steady. Guys want you to think about palms. Go up towards the ceiling. Squeeze your back, squeeze your triceps. You create resistance here with your body weight. Yes, you can. You tap when you need to pull. Reach and pull, Reach and pull. Awesome job, you guys. Awesome work. You got five, four, three, two, and one. Nice work. Okay, we're gonna stagger here because we're going to a single leg exercise. This leg right here, I'm gonna go back just a hair. You're gonna go like this. Hop forward, hop back, skate center. Front, back, skate center. Challenge your balance and your coordination today. 30 seconds in three, two. Let's go. Take it. Front, back, skate center. Front, back, skateboard, center. Front, back, skate center. Agility. Front, back, skate center. I like to say, I like to feel like an athlete in my home, you guys, you don't use it, you lose it. I play college sports. I can already feel my coordination just declining every day if I don't keep at it. Come on. Up, back, side, center. Up, back, side. Right here. Nice. You're in it. 5, 4, 3, 2, 1. Nice work. Little fun move for you, right? Okay, I'm gonna stay on that lateral lunge, standing right leg, left leg goes lateral lunge, crunch. Lateral lunge. Tap or knee drive, you get it aside, add the crunch if you can, lat lunge, you're there in three, two. Let's go. Take it down. Up, crunch, down. Up, crunch, down. Find that balance. Crunch down. Nice work, you guys. Tap it if you need to. You do, you. Okay. We're all at a different place, right? In our journeys? You want to see me struggle? Go back, check out my workout videos at four months postpartum, five months postpartum. I'm not doing this. A lot of tapping happening. Do your best. Come on. Right here. 10 seconds. Nice work. Not gonna lie, I lost the timer on that one. We're gonna go for five, four, three, two, one. Okay, right. You're gonna stand in the standing leg right here. I'm laughing because Tip and Arlis are good neighbors. Are outside. They know what I do for a living. They're looking in the window. They're like, what is she doing? Hi, Tiff and Arlis. Okay, right here. Two knee drives, two heel taps. Knee, knee, heel, heel, knee, knee, heel. Let's go, let's go. Knee, knee, heel, heel. Knee, knee, heel, heel. So driving that back heel. Come on. Stay loaded in that front standing leg. Bigger the arms, higher the heart rate. Up, up. Let's go. Pull, pull. Heel, heel. You got it. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Circuit number four. Second time through single leg exercises. One side is going to feel easier than the other, right? That's normal. We all have muscular imbalances. That's what you're here for. Make them better. Standing on the left leg. Right leg floats. Back crunch. Palms go up. Floating. You're there in three, two. Let's go. Reach out. Pull in. Reach and pull. It's really funny because most people that are right handed, their right side is better. Because I teach group fitness, I do everything backwards. So my left side is my weak side or my right side is my weak side. Interesting. Slow inside. You can always slow this down. Think about squeezing as you press your palms to the ceiling. Crush the oranges in your armpits. Pull it in 10 seconds. You got it. Right here. Pull. 5, 4, 3, 2, 1. Nice work. Ready for that agility move? Single leg. Up, back skate here. Up, back skate. Skateboard. Stick that skate. Use that core. You're there in three, two. Let's go, let's go. Up, back skate. Up, up, back skate. Up front. Back skate. Nice work. Front, back skate. Woo. Hoop. Back skate. Nice hook. Back skate. Stick it. Come on. You got it. Right here. Hook back. Nice. Come on. Right. Coordination. There it is. 5, 4, 3, 2, 1. Nice work. Truth is, if your mind's engaged, the workout goes faster. So there you go. That's fun. Okay, where are we at? Side lunge. Thanks, Meg. Okay, right here to our right. Lateral lunge crunch. Lat lunge crunch. In three, two. Let's go under a lunge crunch. Your pace, your tempo. Step to the side. Sit the hips back. Right there. Sit back, bend the knee. Explode off that bent leg. Balance twist. You got it, guys, Come on. Okay, getting it to the hardest part of the workout, right? Okay. You're tired. You gotta keep that intensity, that up. You gotta keep that mental focus up. That's why I put the agility move in the middle of the workout. Keep you mentally engaged. Come on, right here. Stay with me. Five, four, three, two and one. All right, last time, last move. Knees, two, knees, two, heels. Knee, knee, heel, heel. All right, come on, finish strong, you guys. Circuit four, three, two. Let's go, let's go. Knee, knee, heel, heel. Knee, knee, heel, heel. There it is. How low can you get in that front sitting leg? Yes. You got it. Big arms, big arms. Right here. Low impact cardio. Let's go, let's go. Pull, pull. Come on. Nice. Right here. Finish with me. You got five, four, three, two, one. Nice work, you guys. Circuit four, down two circuits left. Might only get to one round through that last circuit. Circuit five, we're going to go core, core. We're going to go core and then we're going to finish. Circuit six. Good old cardio push, right? All right, Circuit five, four. You're going down to the ground. You're giving me one push up, one shoulder tap. Okay, it looks like this. Push up, tap, push up, tap. Take it to your knees and then. Can you pop to the toes for the Tap. That's my challenge to you. Okay? 30 seconds, you guys. Circuit five. So strong. Let's go. All about the core, baby. You want. And right now, he says, give me a good ab circuit right here. Three, two. Let's go. Push up. Tap it. Push up and tap. It's your pace, your tempo. Elbow fall back towards the body. Lower down is one straight line, right? Gaze in front of you. Neck in line with the spine. Keep those toes connected to the mat. If you're dropping to your knees, keep those low abs turned on. You got this. You can always take this up to an incline, a chair, bench. You're with me for 5, 4, 3, 2, and 1. Awesome job. Okay, we're gonna stay right here. You're gonna give me three launchers that looks like this. Bend, extend 2. On the third one, lower your belly all the way down. Release the hands, and then push back up. Three launchers, one belly, push up. Three launchers, one belly, push up. In three, two. Let's go. Let's go. Bend, extend two, three, and then lower all the way down. Release, push back up as one straight line. Three, two, one. Lower down. Release, push back up. Let's go. Three, two, one. You're thinking about shooting your nose over your fingertips. Push. 2, 3. Nice work. Lower down. One more, one more. You're out. Three, two, one. Lower down. You're out. Nice work. Okay, here's the good news. We're only doing circuits five and six once because we're running out of time. That's good news, right? Yeah. Okay. Advanced clam. If you've been following my workouts, you know I love a good advanced clam. We'll just stagger. Yep, right here. Shoulder stack over form, soles of the feet to touch. As I lift my hips, I open my legs. Down, up, hitting the glutes and the core. Three, two. Let's go. We're gonna do 30 seconds per side. We love this move. Why do we love this move? It works our outer glutes, it works our core. Right. Outer glutes stabilize our pelvic floor. It's my new favorite core move. You know that if you've been following along, it's been showing up in a lot of workouts. Okay, you feel those outer glutes? Yep. There they are. Hold at the top for a second. Squeeze. 10 seconds, let's go. 10. Come on. You got this. Stay with me. Final five. Four, three, two, one. Up and over. Other side. Nice work, you guys. You're crushing this. Yes, you are. Yes, you are. Right here. Shoulder Stacked over elbow soles, the feet to touch. You're opening in three, two. Let's go. 30 seconds. Up, down, up, down. Nice work. Awesome job. Big exhale at the top. Hold and squeeze. Squeeze. Nice squeeze. There it is. Yeah, right. Slower is harder. Slower is harder. If you wanted, you could put that band on. Then you're really going to say, holy bananas, that band that adds so much intensity. Final 5, 4, 3, 2, 1. Nice work. All right, ready for your last core move. You're doing five because we had to do it on each side. You're going to be one sit up. One full sit up. Four jabs at the top so it looks like this. Down, up. 1, 2, 3, 4. Top four jabs. Heels stay connected to the ground. Ready? 30 seconds. Start in three, two. Let's go, let's go. Down, up. 1, two, three, four. Come on. You only do the circuit once. 1, 2, 3, four. 1, 2, 3,4. Knock it out right here. Come on. Hold that core tight. Squish that blueberry with your abs. Nice work. 1, 2, 3, 4. Nice work. Let's go. 10 seconds. 10 seconds. Yes, you can. Right here. Stay with me. You got five, four, three, two. One more. Sit up. Awesome job. Circuit four. All right, you guys, five minutes left of your workout. Okay, it looks like this. You're gonna do four more moves. Circuit number six. All about the cardio. All about the cardio. One time per exercise. You have one exercise. One exercise we'll do on both sides of the body. So really, five exercises, 30 seconds apiece. Two minutes and 30 seconds left. Can you wrap your head around that for me? We can do this. What can you do for 2 minutes and 30 seconds? All right, if you need to. If you're going to hit pause, you have to go jump on Emerge Mothers Academy and donate. That's the only way you get out of this. If you're hitting pause, you. You understand? Only way you're getting out. Okay, awesome job, you guys. Let's go. Let's finish strong right here. Circuit six. Okay, that walk out we did for the first move. You're coming back to it. So I walk out to plank. I hop up and then I shuffle back, walk out, hop up or step up, shuffle back. 30 seconds. Three, two. Let's go. Walk out by that high plank. Pop up, shuffle back, walk out, hop up, shuffle back. Come on, right here. You got 30 seconds. Come on. Five moves, 30 seconds a piece. One rep at a time. That's what you're doing right here. Finish strong. Together. Nice work. 10 seconds. You got this. Come on. 5, 4, 3, 2. Finish it. Nice work. All right, second move. Pivot, squat jump. Looks like this. Pivot. Right center, explode. Right center, explode. Option. Take up the jump. Give me a calf raise. Hello, heart rate. Get ready to push it. Find your level. Intensity. Three, two, let's go. Right center, puppy. Right center. Come on. Right, center. You got it. One pivot, one jump. Take up the jump. Give me a calf raise. That's an option. Up. Moving in all directions today, I would say you got knee pain. Are you training in all planes? Yep. Come on. 10 seconds. Yes. Yes. Let's go, team. Right here. 5, 4, 3, 2. Finish. Yeah. We're gonna do one move in between. Okay. It's a bear crawl. It's a bear crawl. You're gonna let your heart rate come down. Option A, hold. Bear crawl. That is tabletop with your toes tucked on your knees. Cover on the mat. Option A, hold there. Option B, sit through. Sit through. I'll go here. Okay, I'm gonna go. I'm gonna knock my. Okay, perfect. Now he's got bear crawl. I got pivot kickthroughs. You're there in three, two. Let's go. Choose your level. Right. Do we do anything or just hover? Bear crawl, you're just hovering. Okay. If you need to take a break, you tap the knees. You can add that. Tap the knees, get right back into it. Otherwise you're hovering. You want a challenge? Give me a shoulder tap. Hold. Hold. One. Just hold it. Hold it for 10. Nine, eight. You'll switch sides. One. When I say so. You'll switch sides when I say so. And that is now 10 seconds left. Let's go. Hold it. Yes. You got it. 5, 4, 3, 2, 1. How's that hold for you, Meg? Hard. That's no joke, right? You gotta really pull yourself. Not a really good core move right there. I love it. You guys, pivot, squat jumps. Woo. Two moves. Let's do it. Okay. Pivoting to the left. Pivot, jump. Come on. 30 seconds. Starts in three, two. Let's go. Pivot, center, explode. Pivot, center. Come on, you guys. Right here. Finish strong, finish strong. Make yourself proud. Right here. You got this. You've been asking for these longer workouts. You better show up for them. Right? Come on. The beautiful thing is you got 20 minutes. You do half this workout. Make it through circuit three. That's it. Come on. Ten seconds. Ten seconds. Let's go. Let's go. Last five, four, three, two, one. Nice work. Hold the bananas. You ready for your finisher you ready, Meg? I'm ready. Last move. Trooper showed up and worked hard. My favorite part. Okay, one plank top. I'll show you from the side. One plank tuck four high knees. Looks like this. Tuck it up. One, two, three, four. Down. Tuck four high knees. You guys, if you haven't found your whole bananas moment yet, now is the time. Whatever you got left. This is your last 30 seconds. Last dirty 30. Make it dirty. Make it hurt. Come on. Finish strong right here. Because you were built for it, that's why. No other reason than to prove to yourself that you can do this, right? Yes, you can. 30 seconds starts in three, two. Let's go. Up, back. Get up. One, two, three, four. Let's go. Resiliency is built right here, you guys. One, two, three, Four. Come on. You got it. One, two, three, 4. You're level. Oops. Guys, that's all right. Down. 1, 2, 3, 4. 10 seconds. Yes. We got this. Bring it home. 5, 4, 3, 2, 1. Awesome job, Meg. Awesome job to you at home. Crushing this in your living room or wherever you guys are. Thank you so much for joining. We are going to cool down if you have to pop up. Thank you for joining us. Please check out Emerge Mothers Academy. Collecting donations through. Well, always collecting donations, but we are matching through December 31st. Happy Holidays, Merry Christmas. Do some good deeds this year. This is just one way to give you guys an avenue to sweat and do something awesome for some moms who could use a little love and support. All right, mamas. All right, everybody. Let's cool ourselves down, right? Awesome job. So stinking proud of you. That was a good body weight, right? Let's start where we finish where we started. Big inhale. Reach up. Right wrist grabs left. Up and over. Right side body stretch. Nice work. We're gonna come back to center. We're gonna give that calf raise lift. Lower it down. Nice. Up and over. Other side. Heart rate is high. Right back to center. Hope you turned your watch on for that one. Got your steps in. Up and over. Close my moving. Yes. Nice work. Got it in, got it in. Awesome job. Way to make time for yourself during this busy holiday season. Go ahead, flap your wings. Nice work, you guys. So proud of you. I've been asking for some more no equipment workouts, too. Here you go. Okay, nice. Let's go ahead and take those hands to the hips. And we're doing that same thing. You're going to push the hips back, but you're going to hold for a second. Hold right here. Bring it back up one more Time. Push the hips back and hold. Ok. When I'm warming up, I won't hold the stretch for longer than 30 seconds. When I'm cooling down, you can hold it for 30 to 60 to 90 seconds, 2 minutes, whatever feels good for you. All right, stand back up. Nice. From here, we're gonna go standing on your left leg. Pull your right heel towards your glute. Find your balance. Other arm goes overhead. Soft bend in the standing legs. Tuck your tailbone towards me. My favorite way to do this stretch is actually to put my back foot on a couch kneeling. Oh, that feels so good. Oh, that's like a rear foot elevated or a split lunge. Rear foot outweigh the split lunge, right? Okay, Nice. From here, you're gonna set this leg straight back. You're gonna go down, find crescent moon, and what you're gonna do is you're gonna open up this leg right here as far as you can. You're gonna slide the back of your hand down it and reach your other arm overhead. Doesn't that feel so good? Yes. Oh, this is my new favorite hip opening stretch right here. It feels so good, doesn't it? Right to stay here forever for 3, 2, 1. Bring it back in. Nice. Right here, we're gonna switch it out. Go right into the other side. Other knee comes up. Open it to the side. Palm faces me. Slide your hand down. Reach overhead. Mobility, you guys, you cannot work out hard like we just did without working on mobility, range of motion, flexibility, rest, and recovery all a very important part of your fitness routine. Take some time to rest over the holidays. Enjoy your family and friends. Nice. Bring it back to center. Use this leg to stand you up right here. Nice quad stretch on the other side. Tuck your tailbone towards me. So stinking proud of you guys for showing up and working hard. Thanks for motivating me to show up and work hard with you. Always fun. Nice. Step both feet down. Take it a little bit wide, drop down to the bottom of your squat and just rock side to side. Open up those hips. Nice work. So proud of you guys. If you feel good about your heart right now, you're going to plant your hands to the ground, send your hip high, and just let it all hang heavy. Shake, shake, shake. Release the tongue from the roof of the mouth. Release all that tension that we carry in our neck, back, shoulders. Especially if you're a little bit stressed out this time of year, right? Who is it? Who is it? Oh, we're moving into 20, 21. It's going to be less stressful, right? Bend at the knees, roll up one vertebra at a time. When you get to the top, to the shoulder, rolls up, back and down, up, back and down. Awesome job you guys. Thank you so much for showing up today. Thank you so much for showing up for me and for emerge mother's academy. Awesome job and showing up for yourselves. That's what I should say. Thanks for showing up for yourself, getting your sweat on. Have a wonderful merry Christmas. Thank you guys. Have an awesome, awesome merry Christmas. If I don't see you, happy new year. Bye. Oh, it's so fun to see these comments you guys. Holy bananas. Woohoo. You guys are so awesome. Way to go. Chrissy, Tiffany, Kara, Joanna, you guys are so awesome up here. Oh, love the workout first half, right? That first half was intense. Awesome job you guys. Thanks for joining.