New Year Workout Challenge Day 3: 25-Minute Leg Day (Athlete 25)

Stronger legs, glutes, and calves in just 25 minutes. This dumbbell leg workout has eight powerful leg exercises that you can scale to any fitness level. So let's lift heavy, move athletically, and build some seriously strong legs. This is day three of my Athlete 25 program, and you can get the full program when you click the link in the description below. Or better yet, tap that join button and become part of my YouTube membership community so we can sweat together side by side and crush your fitness goals. All right, team, welcome back. It is day three, leg day of athlete 25. I'm joined by my amazing husband, Tim Baumgren. Let's go, everybody. Let's go. Leg day. His favorite day. Yeah, favorite day. His favorite day. We're wearing red because leg day is historically a spicy workout around here, and this workout is going to be no different, you guys. We are sticking with that rep drop format you did yesterday for arm day, and today we're applying it to legs. It's going to look a little different. You have stiff six dumbbell leg exercises and two bodyweight power exercises. We're gonna do it in that rep drop format. So you're gonna do 10 reps of everything. You're gonna do eight reps of everything, and then six reps of everything. It's gonna be spicy, it's gonna be fiery. All you're gonna need are some dumbbells. I have anywhere from 25 to 30 pounds with me today, and you have the option to add a glute band if you have one, a little rubber band or a thick glute band, grab it. I'm gonna be using a bench here we for some Bulgarian lunges as well as some rear foot elevated deadlifts. My husband Tim is going to show you how you can do everything from the ground so you don't need a bench. It's totally optional. Grab your weights, let's lift heavy, and let's have some fun. You ready? Let's go. Let's go. We're going to kick it off with a warmup, and we're going to actually start our warmup with your band on. So take that glute band if you got one, place it six inches above your knees. We're going to warm up the legs. The glutes get it nice and fiery up in here. We're going to start. Make sure there's some tension on those legs. We're going banded. Good morning. Big inhale, reach up, exhale. Hands come to the back of the head. Give me a good morning. So Push the hips back. Stand tall. Nice. As you stand tall, think about pushing the floor away. We are going to be doing some deadlifts today. If you tend to feel deadlifts in your back, I want you to think about softening your knees as you push those hips back or shutting a car door with your butt. Give me two more right here. And then we're going to hit the calves and the tibs. Nice. One more right here. Push those hips back. Stand tall. Now give me a calf raise and then a tib raise. So heels off the mat. Toes off the mat. Heels off the mat. Toes off the mat. Warming up from the ground up. Strengthening the calves, the ankles. Pulling the toes towards the face to get the shin. The top of the. That's your shock absorber for your knees. You'll have the option to jump today for our power exercises. Or you can keep it low impact. I'll give you that option, too. One more. Nice. Now we're just going into a classic banded squat. Knees are going to push into that band, right? Knees are going to push into that band as you drop those hips low down and up, pressing that ground away. Knees track out. I like to think about pushing my knees towards my outer three toes. Adding the band really helps with that. If you need that resistance, push it out. Nice work. Right here. Couple squats, couple lateral walks. We'll take the band off and continue to stretch. Give me four lateral walks in three. You got it. Two. And one. Take a giant step to your right. Get nice and loaded athletically in your legs. Two to the left, two to the right. Two to the left, two to the right. Lead with your knee. Drive that knee into the band. We're starting to warm up those outer glutes and hips. Yes. Push for two. This is one of the exercises I often make Tim do for his warm ups. He's got sleepy glutes, he's got really strong quads. He's got some sleepy glutes and hamstrings. It's a great way to wake up those glutes in glutes and hammies. Nice work. Take it back to the right. Back. Band's gonna come off. Stand up. Kick that band off. Give me some split lunges. Right foot forward, left foot back. Back. Knee drops to the ground. Drop the back knee to the ground. Stand tall. Lunges. All right, you're gonna see lunges today. Lunges hurt your knees. Isometric holds, guys. Just hold at the bottom of a lunge. Great starting point. Shoulders stacked over hips. Nice. Give me two more down, up. Give me one more. Nice. Now, can you drop this back? Left knee all the way to the mat. Little three way lunge here. Shift your weight forward, knees over toes. Take it. 45. Open the hip. Now, can you go all the way out to the side? Really open those inner thighs. Do it again. Shift it forward. Nice. Take it out. 45. Awesome. All the way out. Nice. Drive yourself up. Switch legs. Here we go. Left foot forward, right foot back. Down, up, down, up. Nice driving through that front foot. Think about making a tripod with that front foot the entire workout. Big toe, pinky toe, heel. Those are your stabilizers. Push them into the ground. Nice. One more. Drop the knee all the way down to the ground. Back to that three way lunge. Here we go. Knees over toes. Push it forward. I know we grew up in the era millennials here of people telling us not to put our knees over our toes. We now know that's not true. Right. Every time you go up the stairs, your knees go over your toes. Every time you bend down to tie your shoelace, where does your knee go? Over your toe. It is functional. Nice work. From here, we're gonna stay right here on the ground. Actually take it down. Little cat cow. Drop the belly. Lift the chin. Wave your tail. Reverse it. Tuck the chin. Fine. Goes up towards the ceiling. Find a nice neutral spine. Flat back. Step back. Find a high plank. Find a high plank. Right here. Step right foot outside right hand. Easy twist. Easy twist. Set it down. Left foot outside left hand. Easy twist. Let's go. Here we go. Rotate. Gaze follows fingertips. You do that same thing we're gonna add on. Right foot outside right hand. Easy twist. Now this time, can you take it back into a cac. Toes go up to the ceiling. Bring it back. Plant the hands. Step back. Left foot outside left hand. Easy twist. Nice. Can you walk it back into that Lateral squat, Lateral cossack. Nice. Walk it back forward one more time because it feels good to open up the hips. Here we go. Easy twist. Shift that weight back. Lateral cossack. Bring it forward. Same thing. Other side. Left side. Twist. Nice work. Bring it back. Awesome job. Bring it back. Here we go. Step back. Push the hips high. Pedal the heels. Stretch the calves. Nice. Steady the feet. Bend the knees. Knees hover. Off the mat. Push high. I love this one. For warming up my quads and my knees. Knees hover, push high. Knees hover, push high. Two more. Knees hover, push high. Last one. Knees hover, push high. Knees hit the mat. You can take those knees nice and wide. Give me A little frog rock here. Open up those hips. Open up those hips. Shift your weight a little bit forward, a little bit backwards. Open those hips. All right, we're gonna get a little bit jumpy. Take it at your pace. High impact or low impact? We're gonna go high knees. You can go marches. Take it at your pace. It's going to be optional. We're just warming things up, getting things ready to fire. Come up to standings. Give me some high knees to start with. High knees for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Pogo bounce like you're jumping rope. Jump rope doesn't work for you. Give me a calf raise. Calf raise, calf raise. Jumping rope for four lateral pushes in 3, 2, 1. Lateral push. Push side to side. Hit those outer glutes. Get them fiery. Give me four, three, two, one. He's warm. You warm? I am warm. Grab a quick sip of water. We're jumping in and we're starting with your band on 25. Rep, buy and move. How we kick off every athlete 25 workout body weight and band. Band goes six inches above the knees. All right? Sure. You got your PDF tracker with you? You can download it by clicking the link below. That PDF tracker is how I'm going to track my progress. Okay, I'm gonna count your reps, but I want to know what weight you're doing. Write it down. It's how you get better. Progressively loading band on 25. You can give me a side to side squat. Squat. 1, 2, 3. You want to make it powerful. Give me a little hop in between. 1, 2, 3. That's where we're gonna go. Low impact, side to side squat, high impact. Add a little hop in between. Push right each time you tap the ground. If it's available to you, that counts as one. You got 25. We go in three, two. Let's go. Right, left. That's two, three, four, five. We're putting this band on. Like I said, we're waking up those sleepy glutes. Our glutes can become a little bit sleepy and inactive from sitting at a desk all day. Here's how you wake them up. Get those glutes firing for those big lifts, those squats, those deadlifts, those lunges. Yes, Right here. Keep pushing side to side. Come on. You got this. Let's go. What it looks like. Five side. 5, 4, 3, 2, 1. Glutes warm. We're very warm. Glutes warm. Keep the band on if you want it. Banded squat. That's where we start. Grab two weights you want to use two weights. Squat band is optional. You can stay on or it can come off. You have 10 squats. Feet are parallel. It's simple. It's down and it's up. You're giving me 10 reps. Roll the shoulders down and back. Drop the hips in three, two. Let's go. Give me 10 squats. Push that floor away. Think about getting your hips down in line with your knees. Knees pull forward but sits back. Knees go forward but sits back. Drop those hips. Come on. It's ten. You got to go heavy today. Ten reps of everything, then you go eight, then you go six. Let's go, team. Yes. You're already in the final two. Come on. Finish. Last one. You're out. Band is off. I'm going into a Bulgarian. I'm gonna find my bench. Tim is gonna stay on the ground. He's gonna give you a split lunge. You can do this with one weight or two weight. Let's go. Right foot forward for me. It's right for in front of me. Set up my bench. Kick my right foot out. There we go. Stand up. I'm going to do Bulgarian. Rear foot elevated. Shoelaces down. He's got split. Both feet on the ground. Ten reps in three, two. Let's go. Inhale down. Exhale, push. That's one, two. Now, you could load this heavy. Give me two weights. All right. You want to make it challenging. It is only 10 reps. You're already in the final five. Four. Good news. Bonus round three. Keep the weight or don't. Two. You're going to give me one more and then you're going to drop. Hold me one more. Drop. Hold. Keep them or don't. Keep the weights or don't. You're holding for ten. Nine, eight. You got this. Seven. Yes, you can. Come on. Final five. Four, three, two, and one. Woo. Woo. There's that fire. Spicy. All right, I'm going to grab my second weight. You're going to stay right there. Tim's giving you a staggered deadlift from the ground. I'm keeping my right foot on the ground, left foot on the bench. Shoelaces down. Rear foot elevated. Deadlift. Soft bend in that front right knee. Hinge, hinge, hinge. Stand tall. 10 total. 10 total. We go there in 3, 2, and 1. Here we go. Hinge, hinge, hinge. We're going to do deadlifts today. Like I said, if you start to feel this in your back. Tim starts to feel these in his back. Doesn't he soften that Front knee. The softer the front knee, the less pressure you're putting on the low back. Soften that front knee. Push the hips back. Initiate with the hip hinge. It is slow. It is steady. You've got five. Nice. You've got four. Flat back gaze is three feet in front of you. Two. Come on. Nope. We got one more in us. One more. I was counting wrong. Sorry. One more. There you go. Now you're out of it. Same thing. Switch your legs. Same thing. Switch your legs. Left foot forward, right foot back. I've got Bulgarians. Tim's got your split lunge. 10 of them. 10 of them. Now you know what's coming. 3, 2, go. 10, 10, 9. You know that isometric hold is coming. 8, 7. Now, same thing with Tim and I. The more upright I am, the more quad dominant I'm hitting. The more I hinge forward, the more glute hammy I'm getting. Whatever you want today. Pick your level. You've got three. Isometric hold in two. Keep the weight or drop it. Last one. Drop hold. Hold it here. Yes, you can. Isometric holds for 10. 9, 8. Keep breathing. Come on. 6, 5, 4. Standing in 3, 2, 1. I love watching my husband's legs shake. Shake. I love it. I love it. All right, here we go. Lateral squat for 10. I'm gonna go down to one heavy weight here. You're gonna fly through this. Feet are planted, heels slightly in, toes to be slightly outer, toes facing me. But, I mean, I miss the deadlift. I missed the deadlift. Tim, where you at? We missed the deadlift. He didn't want to do them, did he? Nope, I missed the deadlift. Left foot forward, right toes back, or right foot on your bench? Deadlift in three, two. Let's go. Rear foot elevated or staggered? You got 10 of them. All right. Got to hit both sides, right? That. This combo right here. The Bulgarian into the rear foot elevated or Sager deadlift. It is feisty. It is spicy. Come on. You got this, team. Yes. Let's go. Final three. Let's go. Three, two. Push that weight away. Push that ground away with that front foot. Last one. Stand up. Now you're out. Now you're gonna drop down to one weight. Now you go lateral squat side to side. Got a little side to side movement. Hello, outer glutes. So it's 10 total. It is one, and then it is two. 10 total. Let's hit right first. Hit right first. You got 10. We go in three, two. Let's go. Give me 10. Nine, eight. You got this. Seven. Stay with it. Six. Nice. Five. Four. Three. Two. And one. Yes, team. Nice work. Tim's got a glute bridge on the ground. We're gonna hit those glutes and hammies. If you're with me, I'm taking a thick glute band. I'm gonna give you a hip thrust where I'm placing my upper back shoulders on a bench. You do this from the ground with Tim or you do it with me right here. Upper back shoulders. Either way, draw those heels tight. Here we go. You've got 10. It looks like this. Lift and hover. 10. And three. Two. Let's go. Lift those hips. That's one. Nice work. Two. Hold. Squeeze at the top. Three. Hips never come to resting. Four. Guess what? There's an isometric hold here, too, guys. Five. Come on. Five. Nice work. Four. Feel those glutes and hammies working. Three. You're gonna hold for 10 seconds. And two. Get to the top and hold. Last one. Just hold it here. Hips are high, glutes are active. Hold for 10. 9, 8. You got this. 7. 6. 5. One more move after this, guys. 3. 2. Recover down. Nice work, guys. Awesome job. Now you can grab one dumbbell, you can grab two dumbbells. You got 10 calf raises. It's going to go quick. We drop the weights and go right into our power moves. 10 calf raises. Toes face you. Toes, face me. Feet are parallel. Lift the heels off the ground. Lower with control. 10 and 3. 2. Go. 10. 10. 9. Hold and squeeze at the top. 8. You got it. 7. We're gonna get explosive. 6 options. Stick with these calf raises. Keep going with the calf raises if you want to keep the weight. Tim and I are gonna drop the weight in 3. Get explosive in 2. And one option. Stick with calf raises or give me little pogo bounds option. Rebound, Tuck, jump, rebound. One, two, three. Each tuck jump counts as one. Tim loves tuck jumps, always. Ten tuck jumps into ten. Lateral shuffles. We're going to go up and down. We're going to go side to side in three, two. Let's go. Rebound. Jump. One, two, three. Get those knees up. Come on. Moving like an athlete today. Land soft on the toes. Up, up. Two more. Two, one. Take a giant step. Right lateral shuffles. Here we go. Shuffle, shuffle, hit. That's one. That's two. Come on. You got 10 total. That's three. Push it. Push it. Lighten the foe. Light on the feet, fast on the toes. Come on, come on. Halfway, halfway. Here we go. Finish. 5. Push it. 4. Water break comes in 3. Keep moving. 2. Not done yet. Last one. Finish out. Water up since exact words before we started this workout. It's hard because you have limited rest and you build in this heart pumping cardio. Limited rest. And I got lift heavy. I know guys like to lift heavy and take long rests. We've got 25 minutes. Making every minute count. Grab your breath, grab your water. Back to the top. Banded squats. Eight reps of everything, guys. Eight reps. Eight reps. Grab the band. You want six inches above the knees. Grab your tracker sheet. How'd we do? Write down the weights you used. Are you sticking with the same weights for the eight? Sticking with the same weights for the round of eight. Pick your level. Big inhale through the nose. Big open mouth. Exhale through the mouth. We squat for eight in three, two. Let's go. I know Tim starts to feel this front loaded stuff in his back. The band is a great way to increase the intensity of squats without adding heavier weights. Right? Great way to increase the intensity of squats without adding heavier weights. It's kind on the joints. Come on. Nice work. One more. Yes. Down, up. Nice work. Here we go. Band off. Bulgarians. Bulgarians. Bulgarians. You got eight of them. You got eight. I'm gonna see if I can double up my weights. Here we go. Eight reps. Eight reps. Right foot forward, left toes back. On your bench or not. Eight and three, two, go. Eight. Eight. Seven. Drive that ground away. Six. And this, in my opinion, Bulgarians or split lunges are a move athletes cannot afford to skip. Especially as we age, guys. It's going to expose those muscle imbalances and make those legs stronger. One more. Down, up. Drop, hold. You know what's coming. I'm dropping my weights and I'm holding. Hold for 10. Nine, eight. You got this. Seven. Yes, you can. Come on. Can you drop one inch for four? Three, two. Stand up. Stagger. Deadlift or rear foot elevated? Right foot is on your ground or right foot is forward, left foot back. Eight deadlifts in three, two, go. Eight. Hinge, hinge, hinge. Stand tall. Soften that bend in the knee. Push the floor away. Single leg training, you guys, is your insurance policy against injuries as we age. Single leg training right here. Come on. Yes, you can. You've got three. Nice work. Two. We switch legs in one. Whoa. Shake out the grip. Set it down. How we doing? Left foot forward, right toes back, or right toes on your bench. Eight Bulgarians or split lunges. Grab your weights. Pick them up. Eight with a hold in three, two, go. Eight, eight, seven. You got this. Push that ground away. Remember that big toe, that pinky toe on that heel. There's a hundred dollar bill under that big toe, pinky toe and heel. Push each into the ground to push you up. Keep those hundred dollar bills. The wind is blowing. Push them down. Let's go. Nice. One more. Down. Up. You ready? Drop. Hold. Keep your weights or don't hold for 10. Nine. Yes. Tim, holding those weights. Come on. Yes, you can. For 5, 4, 3, 2. Take it up. Shake it out. Holy bananas. Right where the going gets tough day. It deadlift. Left foot on the ground, staggered. Here we go. Eight deadlifts in three and two. Let's go. Hinge, hinge, hinge, hinge, hinge. Push that ground away. Soften the bend in the knee. If you feel it in the back, bring the weights more to the side of the body. Come on. Initiate with the hip hinge. Hips go back. Push the ground away. Hips go back. Push the ground away. Three more. Let's go. Give me three lateral squats in two. Stick with it. Last one. Push it away. Yes. Team. Nice. Down to one weight. Go heavier if you want to. It is only eight lateral squats, four per leg. It's gonna go quick. Grab your weight. This glute bridges calf raises. We go in three. Two. Hit right, hit right. Hit. One. Two. Nice. Three. Come on. Four. You got it. Push away. Five. Six. Finish. Seven. Eight. Yes. Glute bridge on the ground option hip thrust on your bench. I love this hack. Take a really thick blue band. It's got to be nice and tight. Strap it around. Two heavy dumbbells. You got yourself an at home barbell. Hip thrust. That's what you got. Nice. He's got two weights stacked on his hips. Same thing on the ground. Here we go. Eight with a hold at the top. In three, two. Lift off. Give me eight. Seven. Nice work, guys. Six. Catch your breath. It's about to get explosive and jumpy in here. Come on. Nice work. We're lifting with a hold in three. You got it. And two. Last one. Hold at the top. Hold at the top. Check your knees. Are your knees in line with your hips? If not, bring them in and hold. Hold for 10. Nine, eight. Yes. Feel those glutes are getting stronger. Right here for four, three, two and one. Take it down. Yes. Team one. Waiter two. Eight calf raises. Eight Pogo bound tuck jumps. Eight lateral shuffles. Let's go. Eight calf raises in three, two. Let's go. Lift for eight. Seven options stay here. Six option drop the weight Pogo bound tuck jump. That's where we go. You decide. Give me three. Give me two. Give me one. Set them down. 8. Pogo bound tuck jumps. We got to build calves in. I don't do them enough. Stay with the calf raises. Or eight pogo bounds. Pogo bound tuck jump in three, two. Here we go. Rebound jump. One, two, three, four. Land soft. Five. Let's go. Six, seven, eight. Here we go. Ooh, one extra. One. Again. I only got eight. Sorry. Shuffle. Eight. Here we go. Push. Here we go. Hit, hit. Eight. Nice hit. Seven. Come on. Six. You got this. Five. Four. Move it. Move it. Three. Keep pushing. Two. Finish strong. One. Run it out. Nice work. Way to go. Final five minutes. Everything's down to six. Six reps of everything. Six reps of everything and you're out. I would encourage the worksheets, too. I've worked off those for years. They help. Hey, you guys, I'm going to tell you as we get started because we're short on time. Grab your band that you want six inches above the knees. Six squats. This program is truly written off how Tim and I train at home. Split training. When I started training more like a man, like how's my husband? I started seeing more muscle gains. That's why I started training like this online. We go in three, two. Let's go. And when I started tracking it and writing it down like Tim did with his little worksheets for years, I started seeing progress and muscle gain. Okay, you can't track what you don't know. Let's go. Last one. Oh, we did one extra. There you go. Extra, extra. Squats. Stand off 6 Bulgarians. 10 second hold. Right foot forward. Let's go. Cruisin'. It's the power round. Gotta get you out of here. And on with life in three, two. Let's go. Inhale down. Exhale. Push that ground away. Come on. Building stronger legs and glutes right here. Training each leg independently so you can fix those muscle imbalances. Nice work. That's five. Come on. That's six. Hold for ten. Hold for ten. Nine. Eight. You got this. Seven. Keep those weights if you can. Final five. Four, Three. Two and one. Holy bananas. Whoa. Six Bulgarians. Stagger. Deadlift. Stronger legs. Three, two. Let's go. Hinge, hinge, hinge. Six. Come on. Five. Good news. If you're at home, there's a pause button. Can always hit. Pause. Can always take longer breaks. Not Tim. Not today. Told them you crush chest, shoulder try day. I'm gonna get you on leg day. Last one. Nice work. Switch it. Left foot forward, right foot back. Six. In three, in two, go. Six. Come on. Six. Five. You know it's coming. Four. Get mentally tough. Three. Can you hang onto those weights? Two. Give me one more down, up. Then you hold. Hold for ten. Ten. Nine. Eight. You got this. Seven. Stay with it. Six. Don't quit. Five. Four. Three. Two. And one. There's that fire. Six deadlifts. Six deadlifts. Oh, yep, yep. Here we go. I wish we had the deadlift in three, two. Let's go. Soft bend in that knee hinge. Six. Nice work. Five. Strong Hammy. Strong glutes. Four. You got it. Inhale down. Exhale. Push away. Nice work. Come on. Two. Get one more. One more in the tank. Down, up. Nice work. Laterals for six. Three. Each way, it's gonna fly. Step wide, hit right. In three, two. Let's go. Do you feel that heart rate rising? Those legs are big muscles. They require a lot of blood flow. They require a lot of oxygen. Nice work. Hit it. One more. Nice work, Tim. We're out. Here we go. Hip thruster, glute bridge. Hip thruster, glute bridge. Strap it on for six. Try the heaviest. See what we can do. Yep, go heavy. Going heavier each round. I like it. Yep. Going heavier each round. Push yourself. No one's gonna do it for you. You gotta do it for yourself. Let's go in three, two. Let's go. Lift. Hold, squeeze. Come on. Two. Catch your breath. Three. Come on. Four. Holding at the top. And five. Last one. Six. Hold. Hold for ten. Nine, Eight. You got it. Close your eyes. Grit your teeth. Lift those hips one inch higher for four. Three, two. Recover. Yes, guys. Come on, Calf raises. And get explosive. And you're out. You got three moves left. Six reps each. Finish. Six calf raises. Three, two. Let's go. Up. Nice. One, two, three. Come on. Four. Right here. Five and six. Options. Stay there. Option, drop your weights. Six. Pogo bond, tuck jumps. Let's go. Three, two. Bound. Jump. One. Each jump is telling your bones to get a little stronger. Getting 1% stronger. Right here. Last one. Up. Hit it. Six shuffles. Six shuffles. Hit left in three, two. Let's go. Six. Whoo. Getting slippery back there. Five, four. This mat's way sweatier than when Rachel works out with me. Nice work. Nice work. 2. Finish. 1. Oh, we got one more. Caroline size. One more. Okay, here we go. Yes. A little sweatier. Nice work, team. Holy bananas. Write it down. Track it. Grab your water. I hope that sweat was flying. Mine was. Whoo Leg day. Day three's in the books. Let's stretch right here. Standing quad stretch. Soft bend on your standing leg. Pull one heel towards the glute. Push your hip flexor towards me. Just breathe. Right? Legs are fiery. Switch your legs. Lactic acid is going to be building in those legs. Roll it out over the next 24 hours because you're coming back tomorrow and we're going to push all that lactic acid out with some speed, cardio, agility and core work. Speed, cardio, agility and core. Let's stretch those calves. Take it back to the fireplace. And you just put one heel, one toe up. Stretch your calves. Lean into it. Yep, stretch those calves. I need more calf raises in my life. Do you do calf raises a lot? Oh, yeah, yeah, he does. I mean, he jumps. He plays professional beach volleyball. He jumps in the sand. Have you seen his calves? Have you seen this guy's calves? Seriously, I'm not kidding. You switch your leg the middle jeans in the middle of the night. One of those hits you, it's like a tree trunk falling on you. Literally. He says, get off my side then. I don't like to snuggle at night. All right, guys, shake it out, shake it out. Nice work. Let's go for a big hamstring scoop, right? Toes up towards the ceiling. Give me a nice scoop and reach. Do it again. Give me a scoop and reach. Same thing. Other side. The warm ups and cooldowns are a little bit shortened because we got 25 minutes to work with. We have a longer warm up and a longer cool down linked in the description below if you want it. One more scoop and reach and you're out of here. We're gonna see you back on the mat tomorrow. Speed, agility, core. See you back here for day four. Awesome job, guys. Awesome job knocking out leg day. I hope you loved it. If so, drop a subscribe to our YouTube channel. I've queued up day four of the program right here. Or you can find this entire two week challenge in this playlist right here. Keep up the good work, guys.