Overload 30 Day 10: 30-Minute Full-Body + Abs Workout

If you want to get strong, this full body dumbbell workout is for you. And it is day 10 of our Overload 30 program. You can get the full program when you click the link in the description below. All right, team, you made it to day 10, your final day in our Overload 30 program. And we are finishing it nice and strong with a full body dumbbell workout. I'm pumped for this one. So excited, so excited. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout. We love for you to grab a PDF tracker if you haven't already. You can track your reps and how much weight you're using throughout this entire workout by downloading this free PDF. You can get the free PDF for the entire program and this entire program when you click the link in the description below. So grab your PDF tracker and grab your weights. I have anywhere from 15 to 25 pound dumbbells with me today and that is all the equipment you're going to need. No bench, no bands, nothing fancy, just weights and you. It's a full body circuit style. We're going tri sets. You have two big full body circu, three moves per circuit, two strength moves, one ab move. Today is full body strength and abs. You're gonna do each exercise for 40 seconds of work followed by 20 seconds of rest. You're gonna repeat each circuit times three sets for maximum muscle building. As we've been doing this entire program. It's gonna be an awesome workout. You got a one minute buy in, you got a two minute hiit finisher. It's gonna be so fun. Let's finish day 10 nice and strong. Let's get started with a warmup here. We're gonna go feet shoulder width, distance apart, big inhale, reach up, exhale, hands come to side. You're going to give me an alternating kick out with a good morning. So right toes up to the ceiling, push the hips back, stand tall. Switch left toes up to the ceiling, push the hips back. Think about creating a lot of length in the foot that is kicked out. So right leg a lot of length stretching through the back of that hamstring, hinging just at the hips. Nice. One more each way. You're gonna hinge. Stand tall. Do it again. You're gonna hinge, stand tall. You're gonna bring your feet nice and narrow. So kick your butt. Kick your butt where your feet land. This is going to be your narrow squat stance down and, and reach. So a narrow squat, we're going to alternate between a Narrow and a wide squat today. Very functional. Warm up. Taking you through the moves you're going to see throughout today's workout. Starting with this narrow squat. Nice. You have three more. Give me three. Nice. Two. Last one. Hold at the top. Hold it here. Alternating sweeps to the back. Big alternating shoulder sweeps. Warming up the shoulders. Soft bend in the knees. Core is tight. Nice. You got 4, 3, 2 and 1. Now take that stance a little bit wider. Wide squat. Toes still face me or slightly out. Squat and reach. Now you're going to that wide squat. Wide squat and reach. A little bit more on those internal thighs. Your adductors right there. Your inner thighs. Nice. Down, up, down, up. You've got four. Nice work, team. Three. Finish strong in two and one. Take it all the way down to the bottom of the squat, if you can. Left hand's gonna plant on the ground. Right hand is gonna twist and open. Low squat with the spinal rotation. Switch it out. Other side. Right hand down. Left arm up and open. Nice. From here, hands plant. Step back. Find a high plank position. You can be on your knees or on your toes. Shoulders are stacked over wrist. Core is tight. Push back on your heels. Pull up on your kneecaps. Pull your shoulder blades apart. Hold that plank for 4, 3, 2 and 1. Step that right foot outside right hand. Big easy twist. Open it up. Nice. From here, drop the elbow down towards the caption. Ankle or mat. Opening the hips. Open it up. Set it down. Switch left foot outside left hand. Big easy twist. Nice. Open the hips, Drop the elbow down towards the mat. Awesome job. From here, open it all the way, back up. Step back one more time each way. Right foot outside right hand. Easy twist. Drop the elbow, open it back up. Set it down. Switch. Left foot outside left hand. Easy twist. Open up the glutes, open up the hips. Drop the elbow, open it back up. Set it down. Nice work. From here. Two, push ups, knees or toes. Down, up, down, up. Nice. Now you can stay on your knees. We're going to open to a side plank option A. Hold plank option B. Maybe you can draw your inner leg up and hold elbow to knee for four. Three, two, one. Firing up those obliques. Do same thing. Other side. Side plank option. Bring that internal or inside leg up and hold. Firing up your inner thighs. Adductors firing up your obliques for two and one. Tough move, but you're going to see it later today. Drop to all fours. Here we go. Cat, cow. Drop the belly. Lift the chin. Wag your tail, Reverse it. Spine goes all the way up towards the Ceiling. Tuck the chin. Nice neutral spine right here. All the way up. Half kneeling position. Right knee forward. Left three way. Lunge to the front 45. All the way out to the side here. To the side. Opening up the inner thighs to the front. Opening up the hips. Pressing that knee over the toe. Heel stays connected to the mat. Opening up the hips one more time through to the front. Nice work. To the side. Nice. All the way out. Nice. Come back to the front as if you had a dumbbell. Right here. You are going to take it outside the left leg over the right shoulder down and rotate. Just want to show you Rachel's going to give you a standing option. This is your chopper from a kneeling position. Nice. Hit the mat. Tuck the toes. Bear crawl. Hover. Activate the core. Activate. Right here. Everything's turned on. Hips, go high down. Dog, drop the knees. Hold for 3, 2, 1. Hips, go high down. Dog, drop the knees. Hold for three, two. Drop the knees all the way down. Left foot up. Three way lunge to the front 45. Open those hips all the way out to the side if you can. Nice. Do it again to the front. Nice. Active dynamic warm up here. Heel is staying connected to the mat. Nice work. To the side. Awesome job. One more time through to the front, to the side. All the way out to the side. Nice work, guys. All right, from here, I want you to give me a slow burpee step in. So find that high plank. Step it back. Slow burpee step. Ins. It's right, left, hoop down. Nice work. Right, left. Whoa. Switch your lead foot. Let's go two on the left. This time. I switch it up. Go left. Nice. Last one. When you get to the top on this one, you're jacking it out to the top. We jack. Jacks or taps. Jacks or taps. Starting to raise that heart rate. You've got eight, seven, six. You got it. Five, four, three, two, one. Alternate curtsy, lunge, curtsy, curtsy. If you want to add a little hop, pop, get going a little bit. Little bit of fire start building. Get those fast twitch muscles moving. You got four. Three, two, one. High knees, high knees for the finish. Get those knees up. Get Those knees up. 8, 7, 6. You got it. 5, 4, 3, 2, 1. You're done. I'm warm. Rach, you warm? Nice and warm. All right. One minute. Buy in. Just like we've done in every overload 30 workout today. I love this move. I love starting a workout like this. Squat to snatch, squat to snatch. I'm going to take my two, 25 pound weights. I'm going to set them between my legs. Alternate. One minute is going to go on the clock. Right hand grabs the weight snatch overhead. Rack, reset. Switch, left hand. You're alternating. Each arm counts as one. Rachel's going clean to the shoulder. I'm going snatch all the way overhead. Choose your level, count your reps. You want to mark this down on your PDF tracker after this. I'm using 25s. Let's see how many reps I can get with good form in one minute. Heart rate's going to go up. We go one minute. Timer starts. Right hand hits the right weight in 3, 2. Let's go. So it's a squat. Snatch it up. Rack, reset. Nice. Nice. Good form. Each time dropping into a squat, then powering that weight up overhead. Rachel knows the sound I'm going to make. It's the zipper sound. Zoop. It's like you got one big onesie on and you're taking a zipper all the way up your body. Dumbbell stays tight to the body. Hips. Drive that weight up overhead. Little tiny pop of the feet off the ground. Nice work. Lock it out. Full extension at the top. Hips, knees, elbow, all fully extended. Triple extension at the top. Come on. 30 down, 30 to go. Nice work. This has got to be the move we've seen in, like, every program. I feel like it's just a fan favorite. We love it. Oh, yeah. I asked. I said give me the favorite workout, your favorite moves you want to see in day 10. This was it, babe. It landed on the lift. Very top. Woo. Come on. What would it look like if I said final 5, 4, 3, 2, and 1. Set them down. Woo. Woo. 22. Caroline tells me you're gonna take your PDF tracker. 25 pound weights, 22 reps. We track it so we can get better. Maybe I'm going for more reps. Maybe I'm increasing my weight and going for lighter reps. Okay. Progress comes in a variety of forms, but you'll never know if you don't track it. All right, circuit one. You got three big moves. We're gonna hit squats, shoulders, chest. Got three moves. First two are strengths. Third one is abs. Two narrow squats, two wide squats. I'm gonna stick with these 25s, just like we did in the warm. Up, down, up, down. Step to your right. Take it wide for two. Okay. Too narrow, too wide. You'll step to the right first, then the left. We'll alternate 40 seconds on, 20 seconds off. I'll show you move number two. It's going to be a favorite of yours. I know it. Once we're done with this one. Two narrow squats, two wide squats. Kick your butt where your feet land. That's a good narrow squat. We go in three, two. Let's go. Narrow squat, down hook. Now step to the right. Weights come in between the legs. Down, hup. Down. Bring it back to narrow weights. Come on the sides. Down, hup. Now, of course, if a narrow squat doesn't feel good for you. Oh, I went. I went to the right. Rachel. I supposed to go the left. Maybe we were supposed to. That's okay. I'm gonna stay going to the right. We'll go to the left next time. How about that? I'm gonna stay going to the right. Gonna mix it up on the fly day. 10. Come on. Gonna step up to that right. Nice work. Awesome job, team. Come on. You got 10 more seconds here. Too narrow, too wide. If the narrow squat doesn't feel good for you, just give me wide squats. That's okay. You got four. Three, two. Finish right here. Down, up. Rest and recover. Keep these two heavy weights. Right foot forward, left toe popped. Staggered. Deadlift. Snatch on the left. Two presses on the left so it looks like this. Hinge, snatch. Down. One, two. All right, you go in three, two. Let's go. Hinge at the hips. Drive the hips forward. Left arm up, down. Press 1, press 2. 1. Stagger. Deadlift. Down, snatch. 2. Push. Press on that left arm. It's going to be heavy for that left arm, but you only got two reps. We did this in stronger 25. You asked for it to come back in this program. Here it is giving you the moves you love because they make you feel strong and powerful. That's what you said. I love this move. Makes me feel strong and powerful. We're bringing it back. We are all about making people feel strong and powerful. For 3, 2 and 1. Rest and recover. Move 3 is no weights, no weights. No. That Copenhagen plank we did. You're gonna give me two push ups. I'm gonna go on my toes. Rachel's gonna go on her knees. I'm gonna open up to that Copenhagen plank. Inside leg is gonna pull up to meet the elbow. Your option, modified side plank. So two push ups. Open inside leg meets and holds for three. Two push ups. Hold your Copenhagen plank for three seconds. We go 40 seconds in three, two. Let's go. Lead with that. Chest. Down, up, down, up. Open to side plank. Hold. Hold for 3, 2 and 1. Take it back to push. Up, down, up, down. I have been adding this to the end. Come on balance. 3, 2, 1, 2 push ups. Been adding this to the end of some of my workouts. I just love this core finisher. I'm working on adductor or inner thigh strength right now. I've had SPD pain since postpartum and I'm almost three years postpartum. Now it's time to strengthen those adductors. Get over that hump. You're here for 5, 4, 3, 2. Turn it, pull it, rest it. Nice work, guys. Those are your three moves in circuit one. You get to do them two more times. Two narrow squats, two wide squats. We're going to step just to the left this time. Mixing it up on you. Too narrow, too wide to the left. Grab your heavy weights. 40 second timer starts in 3, 2. Let's go narrow for 2. Stepping just to the left. Dumbbells come between the legs. Nice here. I'm thinking about pushing the ground away from me as I stand tall. Use those heavy weights. You got this, team. You are crushing it. Come on. Day 10, baby. That is an accomplishment in itself that you are here showing up and putting in the work, right? You got to put in the work. And you're just going to watch yourself rise. You're just going to watch yourself rise. Fitness is a keystone habit. When you do it, the tide rises in every area of life, motherhood, faith, you name it. The tide's going to rise for 3, 2. And recover. Nice work, guys. Left foot forward, right toe popped. Staggered deadlift. Snatch on the right arm. Two presses on the right arm. Two presses just on the right arm. You love this move. You love this move. Let's go. Three, two. Break at the hips. Snatch on the right. Two pushes. One, two. Come on. Here we go. Hinge at the hips, drive it up overhead. 1, 2. Great way to challenge your shoulders. Can you go heavier here than you normally would? I normally don't shoulder press 25s, but it's lighter reps. Okay. In a full body workout, you're doing less concentrated. This is not shoulders today, okay? You're not gonna hit shoulders every move, so you gotta go hard when you are hitting them. Come on. 5, 4, 3, 2. Give me one more. No weight. Two push ups. Side plank or Copenhagen plank? Other way. All right, two push ups. Can you draw that inside knee up? And can you hold it for a three count? Set yourself up. We go in three, two. Let's go. Lead with that. Chest down, up, down. Open to the side. Plank. Draw that inside knee in and hold for three, two, one. Set it down, come back. Here we go. Two push ups. Down. Nice work, guys. This is a tough, very advanced core move. If it's not now, you cannot do this move. Not now. It's not. Not never. It's just not now. Not never. Just not now. This is progressive overload, progressive strength training. We're training to see 1% better every day. How are you going to get here? You got to put in the reps. Let's go for 5, 4, 3, 2. Pull that inside knee and hold. And you're done. Nice work, Rachel. Grab some water. You are two times through that circuit. One more to go. Last time on these three moves. Two narrow squats, two wide squats. We're going to go just stagger, deadlift, snatch. Switch your stance. There's no shoulder presses. Alternating stagger, deadlift, snatch. And then we're going to go. Two push ups, open to the right. Two pushups, open to the left. Third set, Rach. Best set, baby. Let's go. Third set's the best set. We haven't put that on a T shirt yet. I don't know. Why don't I put that on a shirt? Someone's gonna say third kid. Best kid. I'm number two, so. No, no. Just kidding. Rachel's number one. Two narrow squats, alternate. Step to the right, then the left. We go in three, two. Let's go. Two narrows down. Up, down. Step to the right. Take it wide. Down, up, down. Take it back to narrow. Down, up, down. Step to the left. Nice. I always say exhale during the hardest portion of the movement, but I was recently talking to a pelvic floor physical therapist. She said, actually start your exhale before the hardest part of the movement. Start it right there before you come up. Right. Then the right muscles are already activated, and they're engaged before that internal pressure comes in. Nice work, team. Finish. Two on the right. Finish. Too narrow and you're out. Down, up, down. Recover. Right before. Left toe popped. Hinge, snatch on the left rack. Switch your feet, then you're gonna snatch on the right rack. Switch your feet. No presses, just snatches. Right foot forward. Left toe popped. Three, two. Let's go. Hinge snatch on the left rack. Set your feet. Hinge snatch on the right rack. Set your feet. Hinge snatch on the left rack. Switch your feet. Nice work. That power comes from the hips, the hammies, the glutes. Down power. Nice work. Naturally, gonna raise your heart rate, especially if you got those heavy weights in hand. Hinge, snatch, switch. Final 10, guys. Final 10 seconds in this move. 5, 4, 3, 2. Set them down. Weights are off to the side. Two push ups. I'm gonna go straight onto camera. Alternate your side internal. Hold it on the right, hold it on the left. You ready, Rach? Let's go. Let's do it. Push ups are harder when your heart rate's high. We go in three, two. Let's go. Here we go. Two push ups. Down. Hook down. Open. Hold. Hold. Two, three. Set it down. Switch down. Up to the left, to the left. Pull that right knee in. Hold. Two, three. Set it down. Switch down. Come on, you got this. Yes, you can. Water break is on the other side of this, guys. We're switching circuits after this final move. Third set, number three. Finish strong. Right here. Final ten. Final ten. Open. To the right. Hold. Two, three. Two push ups. And you're out. Down, up, down. Recover. Whoo. Sweat is pouring. Big circuit right off the tip of that nose. Every move, full attention. We say, you know you're really working when you're not making a grocery list in your head. So much focus required. All right, second set. Three moves. Two strength. One AB move. 40, 23 sets. You know the drill now. We're going to hit curtsy lunges and back. So you go curtsy, curtsy, hinge, pull, pull. Two curtsy lunges, two back rows. Then we're going to drop to the ground for our core move in between. Finish with glutes and triceps on the ground. If you don't want to hit the deck for core, Rachel's got your modification. If you're with me, then you're with Rachel. First move is two curtsy lunges, two back rows. Come on. Grip strength. Can you stick with these 25s? We know grip strength is an indicator of longevity. It's why we're grabbing these heavy weights and we're holding them, and we're getting stronger. Let's go. Two curtsy lunges, two bent over back rows in three, two. Let's go. Curtsy, curtsy. Hinge at the hips. Break. Elbows to hips. Elbows to hips. Stand tall. You don't have to rip out these reps, guys. I'd rather have you go slow and heavy. This program is designed to truly focus on building muscle. Right? You know that if you've done days one through nine, holy bananas. This is day 10. It is your only full body focus day. I know that what you do on Friday looks different from Monday, but I'm challenging you to still push yourself here, right? You're working all the muscles in your body, nothing gets to fatigue unless you take it there. Go. Come on, take it there. For three, two, set them down. Recover. I'm going down to the ground. May keep my 20 close if I can't do this with 25s, we'll see. Right foot forward, left knee on the ground. I'm gonna grab the top head of the dumbbell. Left hip, right shoulder. Where's that chalk? Rachel's got your standing option. Half kneeling chop. Standing chop. Three, two. Let's go. Chop reset. Chop, reset. This is your ab move, taking that weight across that midline. Start your exhale before the chop. Come on. I love that you switched your grip there. Just made it a little bit harder by making the center gravity further away, right? Yes. Yes. You grab both heads of the dumbbell, it's going to be a little easier. You grab the top head. Now you've got an uneven weight distribution coming across your body. 10 seconds, let's go. You're on your back after this. Glutes and triceps finish. Five, four, three, two. And recover. Hey, Gallo, that's a squinty eyed one. Let's go. I'm going to use my 15s for this. Okay? Skull crushers, loop bridge option, double leg option, single leg. I'm gonna bridge just on the right leg. You decide. You go in three, two. Lift up. Let's go. Bending just at that elbow joint. Exhale, lift. Inhale, lower. Exhale, lift. Nice work. Isometric hold for the glutes and hammies is an option. Okay, Rachel's got your double leg bridge, single leg. Okay. Anytime you don't have heavier weights and you want to make it harder, you go single arm, single leg. Right here. Putting all the work into that right glute, hammy. It's got to hold me. It's got to stabilize me. Triceps are working for 10. Nine, eight. You got this. Seven. Stay with it. Six, five, four, three, two. And recover. Yes. Team. First set down. Two more to go. Just like it. Back to the top. Two curtsies, two back rows. Back to the top two curtsies, two back rows. All right, Grab the weights you want to use. Challenge yourself. We go in three. We go in two. We go curtsy, curtsy. Break at the hips. Hinge. Elbow to hips, elbow to hips. Your square. Squeezing at the top and holding for a second, right? Not just letting those weights flop back down. It's very intentional. Contract, lengthen, contract, lengthen, stand. Make that mind muscle connection. We talk about. Nice work. Hinge, pull. These are it, Rach. These are the mommy muscles. I love to work them legs and back. Two of my favorite muscle groups to train because they're so foundational. They support your posture, they support all your basic movements. 3, 2, 1. Nice work. Whoo. Way to go. We're chopping, kneeling with me standing with Rach. Right knee on the ground, left leg up, right hip to left shoulder, or chopping weight across that midline. Hold the dumbbell on each head or hold just one. You go in three, two. Let's go. Nice work, team. Yes, guys, come on. Nice work. One rep at a time. Come on. It's strength training simplified. You break it down one rep at a time. Can I get 1% better in this lift today? This one right here? Can I get 1% better right here, right now? Use your breath, use your breath. Come on. Big exhale. Yes. We're not faking this, guys. These are 25 pound weights. They are heavy. Come on. Five, four, three, two and one. Whoo. There you go. Nice work. Grab some water if you need it. Otherwise you're on your backside. Left leg is holding the bridge for me. Skull crushers, come on here. Backside, draw that heel nice and tight to the glute. Lift those hips. We go in three, two. Let's go. Bending at the elbow, extending. You'll notice today's full body workout is going to raise your heart a little bit more than our push pull days. Those leg days were still raising my heart rate. Holy bananas. Right? A little bit more full body, a little bit more power. Focus those snatches. Like I said, we put out a pole, you told us what your favorite moves are, and that's exactly what this workout was built around. Your favorite moves right here. We were calling this Full Body Funsies. Yeah, this is Full Body Funsies, guys. Full Body Funsies is going to be the YouTube thumbnail you're here for. 4, 3, 2, and recover. Nice work, guys. Full Body Funsies. Yes. We love day 10 of our program. If you ever are looking for a workout in your board, just go to day 10 of any program. I think they're the funnest. I agree. Our energy is so. Because you made it. You know you made it. You should be celebrating. We are finishing a program. It is fun. It is exciting. We're getting stronger together. Like, nothing is more powerful than a community of people getting better every day. Also, I love the comments that are like, it took me more than 10 days, but I'm here. Oh, yeah. I think that's so powerful and, like, you deserve a round of applause. Oh, yeah. If it takes you 10, 20, 30, 40. I don't care how many days it takes you. It's just about putting in the reps, showing up for yourself. It's 30 minutes for you. That's what this is today. 30 minutes for you. Curtsy, lunge, back row. Final time through. Curtsy, lunge, back row. You ready? Rach? Let's go. We go in three, two. Let's go. Curtsy, curtsy. Come on. Hinge two rows. It's two and two, two and two. We love a good combo move. Two curtsies, hinge two back rows. Come on, make it strong. You are so strong. You are so stinking strong today. Yes, you are. You were made to do hard things. We talk about this all the time. You were made to do hard things. This is definitely not the hardest thing you're gonna do today. I bet, I bet you got something harder ahead of you, right? You got kicked. Kids to parent. You got big work, meetings, decisions to make. Adulting is hard. Come on. Three, two, one more curtsy each way. But this is gonna make you mentally ready for the game. Okay, here we go. What are we doing? Where am I at? Oh, we're not doing half kneeling choppers. We're all doing seated twists. We're all doing seated twists. No half kneeling chops. We all go seated twists. On the mat. Feet on the mat or feet floating? Your 40 second timer starts in three, two. Let's go. Twist, twist. With a weight or without a weight? Rachel's got feet on the ground. No, wait, I've got feet floating. Adding a dumbbell. Dumbbell to hip. Dumbbell to hip. You don't have to rip them out. Nice work. You got it. One rep at a time. This is your ab move. Remember strength, this is abs. Then you finish with glutes and triceps. And then you know what's coming. It's your two minute all out. It's your two minute all out. And I am pumped because you picked the moves. You picked them. 10 seconds, let's go. 10, 9, 8. You got this. 7. 6, 5, 4, 3, 2. Recover, woo. Skull crusher is final time. Go on. Good old double leg. Double leg glute bridge. Double leg, glute bridge. 40 seconds, glutes and triceps finish this. It's your final strength move. Catch your heart rate. We go in three, two. Let's go. Focus on that breath. Slow it down. Let that heart rate come down right here while you lift before we really take it someplace with that final two minute hip finisher. Okay? You got this Knees in line with hips. Yes. Nice. Hips are nice and stable. You know, this is a move. I'm extra grateful we're writing down what weights we're using because I have been struggling to go up on it. Right? Yeah. My little triceps, they struggle. I call my baby triceps. This is where I really need 10 seconds here. The weight should feel heavy. I need a 17 pound dumbbell youl know how they make a 17.5 in the gym? I need to, like. I need a pair of those at home for this move right here. These 15s have been holding me captive for too long. 3, 2. And recover. Holding me captive. I like that they have. It's time to go up, but it's a tough move to go up on, especially in a full body workout where your heart rate's elevated. Right. Doing big, complex movements. All right, guys, I'm not gonna sugarcoat it. It's not an easy way to finish. But I promise you're gonna feel so strong and accomplished when you're on the other side of this. Two minutes. Yes. Let's go. I can promise you that. I can guarantee it. It's two minutes. You've got two moves. 30 seconds per move. No breaks. It's all out. It's chosen by you. It's Ranger burpees. Yep. Ranger burpees. If you haven't done it before, you can give me a standard burpee. Rachel's got your standing alternative. It's a squat Thruster. If you're with me, these 25s might take me to my grave today. Whoo. It's chest to floor, step or jump outside. Big hip swing, power them up overhead, rack them, set them down. You're there for 30 seconds. When you finish, if you're with me, your weights hit ground. You're hopping front and back, front and back, front and back. Frog hops. If you're with Rachel, toe taps on your weights. 30, 30, 30, 30. You can do anything for two minutes. Your last burnout of the program. It is your last burnout, guys. It's your last burnout. Are you ready? Say it. Say, yes, I can. Positive affirmations, Combat. Negative thoughts. Yes, I can, Rach. I can do anything for two minutes, and so can you. That two minute timer starts in three, two. Let's go. Come on. 30 seconds, right here. Make it big, make it powerful. You asked for the rain, your burpee to make a comeback. Here it is. Rachel's got your standing option. It's a squat thruster. Not any easier. I Can tell you that. 15 seconds here. Transition, toe taps or front backs. That's where we go in 5, 4, 3, 2. Weights are down. Here we go. To the front, to the back, to the front, to the back. Why are we doing this? You say why? Why? Power is so important to keep your nervous system firing. These legs that are working for you, they're determined. The power of your legs can determine falls later on in life. You got to keep your nervous system poppy and explosive. You don't use it, you lose it. Come on. Final five. Back to burpee Thrusters. Three, two, three, two, one. Let's go. Come on. Finish it. Final minute, guys. Final minute. Lindsay, we'll wait to end the week. 10 more seconds. Yes, Rachel. Five, four, Transition. Two. Transition to the front, to the back. Legs on fire. Yes, you can. 20 seconds. Ya limbs. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Woo. Yeah. There's nothing better than the hand clap on day 10. We did it. Over the 30 and wins. Good job. So proud of us. So proud of you. Woo. It feels so good, doesn't it? Confidence. Goes like this. When you do what you said you were going to do. You said, I'm doing this program days 1 through 10, and you did it. I hope you're proud. You write down what weights you did, you track it. And the good news is, you come back and you do it again. Cause you gotta just keep showing up. Let's stretch. Just breathe and flap. Just breathe and flap. How are those thrusters, Rachel? Oh, that was spicy. That was a spicy way to end. Who had it harder? Thrusters with Rachel, arrangers with me, Adam. Different ways. I definitely believe that that is a roll the dice in hardness. Standing on the left leg, right heel to glute. Tuck the tailbone, reach the arms. Stay here or break at the hips and lengthen. Balance and stretch. Balance and stretch. So proud of you for showing up. Thank you for committing. Thank you for sweating with us. Like, I hope you know, we are grateful for every person who hits play, for every person who chooses to spend 30, 20, 15, 10 minutes with us. We're so grateful for you. And our prayer is that you leave feeling like a better version of you so you can take that into everyday life. Toes up. Right where we started. Good morning. Break at the hips. Stand tall. Think about lengthening through that hamstring. Break at the hips. Yes. It feels good to be on the other side. Stretching. Nice. This time. Break at the hips. Now reach for the foot. Now round through the spine. Now bring me a nice flat Back. Do it again. Round through the spine. Make it a nice flat back. Nice work. Step it in. Same thing. Other side. Break at the hips first. Lengthen. Reach for the foot. Round through the spine. Flatten the back. Feel that stretch. Round through the spine. Lengthen. Flatten the back. Feel that stretch. Nice work. Bring the feet to meet. Now actually take your toes in towards each other. Like duck feet. Right. Now break at the hips. Pelvic floor. We talked about how exhaling at the top of the movement. Now we're going to talk about exhaling and lengthening. Your pelvic floor is a muscle. It needs to go through a full range of motion. This is relaxing. Bringing your toes in is going to help you open your pelvic floor. Relax. Nice. Relax. Big inhale through the nose. Exhale. Lengthen. Relax. Inhale. Exhale. Lengthen. Relax. Nice work. Stand it up. Whoo. Big chest expansion. Hands wrap around to the back knuckles. Pull away from the tailbone. Open the chest knuckles. Come over to the right hip. Gaze over the left shoulder. Drop the left shoulder. Bring it back. Big extension. Open the chest. A lot of push ups today. Over to the left hip. Gaze over the right shoulder. You did it. Day 10 I'm so proud of you. If you have no idea what I'm talking about, this is a full two week program. You can find the entire two week program in these free downloadable printable PDFs. We were talking about to track your progress when you click the link in the description below. Thank you for joining us. If you love this program, I promise you would love more. Nourish Move Love. By hitting the join Button on our YouTube channel, you can become part of our YouTube membership community where you get more workouts, more support from me, my team and Rach, thank you for being here. Thank you so much for sweating with us and we'd love to see you back repeat the program. Back to day one, baby. Awesome job crushing that full body workout. If you loved it, hit subscribe to my YouTube channel and awesome job. I want you to repeat the program. So back to day one it is. If you want this entire two week challenge, find it all in this playlist right here. Have a great day.