Overload 30 Day 5: 30-Minute Full-Body Strength + Abs Workout | Dumbbells Only

I hope you're ready to build some serious strength today. This is my favorite full body format and it is day five of our Overload 30 program. And you can get the full program when you click the link in the description below. Welcome, you guys. You have made it to day five, your final workout of week one in overload 30, and we are rewarding you with a fun full body workout. I am so pumped and ready for this workout. I love a good full body sweat at the end of this week. And we're going to use just dumbbells today, you guys. Just dumbbells. And I'm joined by the amazing Rachel. She'll be offering modifications throughout today's workout so you can follow along with her. Follow along with me. Take it at your pace. Your workout looks like this. You have six full body exercises. You're going to do each exercise for 40 seconds on, 20 seconds off. We're going to repeat it times three sets. Then we're going to go into an ab burnout. And then you have your two minute hiit finisher. It is going to be a really fun full body format. We're going to get you moving in all planes of motion today and all you're going to need are some dumbbells. I have anywhere from 15 to 25 pounds with me today and I have my PDF download so I can track my weight and my reps if you want to. So you can progressively load and track your progress, which is what this program is all about. You can get this free PDF download and this entire program when you click the link in the description below. All right, you guys, let's get ourselves warmed up. Day five, we're feeling a little sore. We're feeling a little bit tired and it's week one, but we're going to finish it strong. So we're going to start right here. Feet are stacked underneath my shoulders and we're going to go one calf raise and you're going to reverse it. One tib raise. So heels up, toes up, heels up, toes up. Nice. Heels, toes. Warming up those ankles, those calves. Get some good mobility starting from the ground up today, ankles and calves. Then we'll warm up the legs, then we'll warm up the arms. Nice work, you guys. Coming off. Day four, upper body pull back and biceps. Ready to shake things out with a full body workout. Rage, how about you? One more. Nice work. From here, hands are going to come behind the head. Tang squat. So hips go back, then they go down, then they come high, then you stand tall. Hips back, hips down, hips high. Stand tall. Nice work. Hips back, hips down, hips high. Stand tall. Hammies, glutes and quads, stretch through the hammy. Stand tall. One more stretch through the hammies. Drop the hips, stand tall. All right, I want to give you a challenge. This is something to work for. Rachel's laughing. I made her try this before the workout. Take your hands to your shoulders, drop into a nice deep squat, and challenge your squat here. Something to strive for. Can you get your elbows to the mat in this deep squat position while keeping your heels on the ground? It is a good mobility challenge. Rachel's close. Humbling. It's humbling, but it's a good something to work towards. Something to work towards. Yeah. All right, let's pretend you have dumbbells right here. You're going to go squat, pivot, twist. Alternate. So squat, pivot, twist your toes. Back toe is going to follow your hips. Back toe follows the hips. Okay? We're going to get you training in all planes today. Squat and pivot. Nice big reach. Squat, pivot, twist. Right. A lot of this program has been moving in one plane of motion because we're really focusing on strength building. But today, day five, full body. We are going to get you moving in all planes today. Nice work. One more squat, big pivot, twist. Step back. Speaking of moving in all planes, we're going to do a front lunge. We're going to go to a 45 degree angle switch. Go to 45. 45 degree angle. Just moving in different angles and planes of motion today, right? Functional fitness life is three dimensional. We want to train three dimensional, taking our joints in different ranges of motion. And that's what this full body day is going to do today. Nice work. Go four. Awesome job. Go three. Nice work. Go two and one. I want you just hold this lunge, hold this lunge. From here, I want you to take your arms back and up, back and up. One more. Now go side to side. Reach, reach, reach, reach. Four, three, two, one. Drive it up high. Knees for eight. Seven, six, five, four, three, two, one. Switch it out. Other side. Hold your lunge. Drop it low. Hold arms. Go up and back. Up and back. One more. Up and back. Arms come up. Hold, reach, reach, reach. Stretch through those lats. 4, 3, 2. Nice and tight from yesterday this time. Come up butt kicks. Heels to the glutes for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Let's walk it out to a plank. Hit the deck, walk out, find a nice high plank. Hold it here, hold it here. Right foot Comes outside right hand. Take your right hand and give me a big reach. Back to the hip, back to the mat. Back to the hip, back to the mat. One more. Back to the hip, back to the mat. Switch it out. Left foot outside, left hand. Here we go. Hand to hip and back. Taking that shoulder through a nice rotation while we open up the hips. Nice plant. Do it again. Right foot outside, right hand. Here we go. Big rotation and down. Nice work. Do it again. Big rotation and down. One more big rotation down. Switch it out on the left. Here we go. Open those hips. Nice work. Big rotation. One more right here. Nice. Step back. Find that high plank. Two push ups, knees or toes. Down, up, down, up. Drop to all fours. Little cat cow action. Drop the belly, wave the tail, reverse it. Nice work. Find a nice flat back, neutral spine. All right. Gonna go show you a move we're gonna do today. Rachel will give us standing modification for this. If being on your knees doesn't feel good. But we're gonna go hips, back, drive up. Stand tall, step back, Take it down. But to hit or butt. To heels drive. Stand down. Functional training. But to heels, hook drive. Nice. One more here, but to heels, up, drive. Nice work. Right, you ready? Let's go for some squat. Jacks. Down, hoop. Down, up, down. Nice. Go. 8, 7, 6, 5, 4, 3, 2, 1. You ready? Nice and warm. Nice and warm. We've got a one minute buy in for you today and it is a one minute plank. What a great way to end the week, right? One minute plank. You can do this on incline. Do this on your knees with Rach. Do it on your toes with me. If you're like one minute plank, I've got that. I'm gonna give you a challenge that you can do. We're gonna to a forearm plank. Okay? Forms on the mat, shoulders stack directly over elbows. You're holding a plank for one minute. That timer starts in three. Let's get ourselves set up in two and one. Here you go. You are in that plank. I want to set you up. First. It is shoulders stacked over elbows. Pull up on your kneecaps, push back on your heels, pull your shoulder blades apart. You should be in one straight line. Yes. If a one minute forearm plank is already in your wheelhouse and you want to add intensity, you could hit pause and hold a plank for as long as you possibly can and test yourself. Or I'm gonna take a wider base with my feet. I'm gonna go to a single arm forearm plank. You could hold this. All right. You could hold this for Half the time we're at 30 seconds, 30 down. All right, and then you can switch and go to the other side. Ooh, a single arm forearm plank. That is one way to get fiery. I'm going to switch in 3, 2, and 1. And I'm going to hold it on the other side now. All right, so you're just holding a plank shoulder stacked on top of elbow. So going to a single arm plank is one way to add intensity, progressive overload, as we talk about throughout this program. Okay, you do this from your knees. You can do this from your toes. The goal of this program, you're here for 4, 3, 4, 2, and recover. That is your one minute buy in one minute plank. The goal, I want you right down. What did you do? Knees, toes. How long could you hold it? Maybe you want to stop and hit pause and see how long you can hold it for. All right. The goal is to get you to good fitness standards. Holding a one minute plank is a great fitness standard to strive for. All right, you ready, Rach? Love it. Let's go. We got six moves to dive into right here. We're gonna start with our heavy weights. We're going, like I said, we're moving in all planes of motion. We're going to squat, rotational clean. Rachel's going to give you a standard clean. Weights are coming between my legs, and we're going to go just to the right. So right arm's going to clean. So I'm going to go squat, pivot clean just to the right. Squat, pivot, clean just to the right. My hips really got to drive forward. These toes are pivoting following my hips. We're going to get you moving in different planes of motion. Squat, pivot clean just to your right. 40 seconds. You're there in three, two. Let's go. Squat, pivot clean to the right. Squat, pivot clean to the right. The pivot clean is just an optional. Rachel is giving you a standard clean. I'm giving you a little pivot clean. Like I said, this program is hanging out in the sagittal plane of motion quite a bit. We are going to mix it up, and we're going to train in the transverse plane today, adding some pivots and twists to our movements to make this program a bit more functional. Walk. While we build muscle, we also want to build functional strength, taking our joints through a full range of motion. Ten more seconds here. Grab those heavy weights, load it up. You're here for 5, 4, 3, 2, and recover. Nice work. We're going to go Legs, arms, legs, arms. I'm dropping my load a bit. One bicep hammer curl. All right, tight. Two, push press. Palms face in. One curl, two presses. One curl, two presses. One curl, two presses. You're there in three. Grab your weight. Two. Let's go. Curl, push, push. Back to curl. One curl, two pushes. Take it down with control. Curl. One, two. Lower with control. Nice work. Everyone's feeling those biceps already. Everyone's like, more bicep curls. That's why I only made you do one curl, right? Two pushes, back to shoulders from day two. Come on. Ten more seconds here. Back to the legs after this, guys. Back to the legs in 5, 4, 3, 2. Back to the legs. We got one front lunge, one 45 degree lunge. All right, so it looks like this just on the right leg to the front 45. One front lunge, 145 degree lunge. Are you ready, Rachel? Let's go. Take a deep breath. You're lunging. Right leg only. Forward in three, two. Let's go. Hip, front, drive up. Hip 45, drive up. Hip, front, drive up. Now, it's all timed intervals, right? So you can take this entirely at your pace. We're staying on the right leg. The first time, we'll hit the left leg. The second time, we'll alternate the third set. Like I said, we're training in all planes. Right here. Front 45. The front lunge can be a little bit harder on the knees. If you feel this in your knee, it feels uncomfortable. You can always give me just a step back. Reverse lunge. Shoulders are staying stacked right on top of those hips. Front lunge 45, you're here for four, three. One more front lunge, two, and you're out. All right, Going down to the mat. All right, move number. What are we at here? What is this? Four? Four? Yeah. Arms, uneven push up. Make sure you get a nice hexagon dumbbell. If you're gonna do this, you could always grab a yoga block or a book. My right hand's gonna go on here. Two uneven push ups, two beast rows. So it looks like this. Down, up, down, up. Hop to a hover position. Row, row. Saying just on that right arm, two push ups, two beast rows. Okay? Chest and back, two big upper body muscle groups. Rachel has a standing modification for you. And we are there in three, two. Let's go. Down, up, down, up. Hop to that beast hold. One, two. Back to push ups. Hop back. Here we go. One, two. Leading with the chest. Hop in. Find a nice stable base. Row two, Chest and back. Put it together here. Hop back down. Here we go. Hop in. Hover and pull two. Nice work, team. Set it back down. Here we go. Down. Hop it in two rows. You're in the final ten. Let's go. Finish strong. Last four. Three, two, and you're out. There you go bananas. All right, I'm gonna get off the floor. Really fun. Have you done our. You've done our split strong 35 program. You might recognize this move. Actually, we're building off of perform 20. We did this with one dumbbell. Not even all the way up. We're gonna build. All right, so I'm gonna go two weights at my sides here. Butt to heels. Clean it up. Right leg forward. Step in, drive with balance. If I can step back. Slowly back down. Load again. So it is a drive through the hips. Stand up. Are you ready, Rachel? Let's go. 40 seconds. We go in three, two, one. Clean it up to the shoulders. Ooh, with my step. Drive up, balance, hold, step back. Here we go. Rachel's got your mod with a clean deadlift. Clean drive up. Take it down with control. Very functional fitness here. This today is very functional training. Take it down. Hips back. Bring that foot up. Plant, drive, Balance, hold. Take it down with control. Hips back, plant. Drive, hook. Lower with control. 10 more seconds. Come on. Back, plant, drive. 5, 4, 3, 2. And recover. A lot of mental energy to focus on. All right, Rach, what's the best way to get off the ground? Burpees, baby. Burpees. But we are not just doing floppy fish burpees. Floppy fish burpees. We are doing very, very intentional burpees. A burpee is a squat, a plank, a push up. So you're gonna do it with or without dumbbells. Rachel's gonna walk it. Squat, step, or hop back, hold, push up. Get back to that full plank. Step or hop in. Give me a full squat. Stand up. Very intentional burpee. All right, you ready? Let's go. We go in three, two. Let's go squat. Set it down. Step or jump. Back, push up. Jumper, step up. Very intentional. Pop up, drop into that full squat. Jump or step back. Hold your plank. Drop the chest. Drive up. Step outside the feet. Stand up. Strong drop plank. Push up. Exhale up. Find that nice squat. Pull up. Now you know why we worked on hip mobility in the beginning, right? I want that nice squat each time. Pull up. Ten more seconds here. Very intentional. Slow burpees. Functional moves. I want everyone to do squat, plank, push up. You're out. Nice work. Those Are your six moves, guys, Those are your six moves. Grab some water. Back to the top. Squat. Rotational. Clean. Just to the left this time. Raising that heart rate. Today, full body training. I love full body training with intentionality. Right? Like intentionally moving through these. Move these movements. Okay, here we go. Dumbbells between the legs. Squat cleaning just to the left. Right toes pivot, hip drives. You're there. Grab your heavy weights in 3, 2. Let's go. Squat, pivot, drive, reset. Squat, pivot, drive, reset. Go heavy here. Power up through those legs, legs and hips as you stand up. Think about driving the floor away from you as you pivot. Drive the floor, pivot. Clean. Nice work. Drive the floor, pivot, clean. Yes. Team. Drop. Drive. Nice work. Drop. Nice. Make sure those back toes are pivoting. Come on. 10 more seconds here in this move. Drive out of it. Finish strong. Final five, four, three, two. Recover. Nice work. Just adding heavier weights causes that heart rate to just go up. 1. Curl 2. Push. Press. Palm facing hammer. Curl 2. Push. Biceps and shoulders in 3. In 2. Let's go. Curl 1, 2. Lower with control. Curl 1, 2. Lower with control. You got this guys. Nice work. Curl 1, 2. Low control lower. Biceps and shoulders. Here we go. Up, up. Nice work. You are absolutely crushing it. Team. Come on. Day five. I say this a lot, but what my workouts look like on Monday is not what they look like on Friday. Today is you versus you. Do your best. Forget the rest for four. Three, two. Recover. Nice work. Front lunges. Front lunges. One front lunge. 145 degree lunge. One front lunge. 145 Degree Lunge. Let's get you moving in all planes. Right? The front lunges don't feel good for your knees. Just take it to a step back. Reverse lunge. We go front lunges in three, two. Let's go. Hip, front. Drive out of it. Hip 45. Drive out of it. Hip front. Nice work. Hit 45. Yes. Rachel. Shoulders are saying stacked over hips. Nice and tall. We had the 45 degree lunge and perform 22. Our programs are really meant to progressively build off each other. You guys alright? If you haven't checked out, perform 20. It's performance based strength training. 20 minutes a day. This takes it up a notch. Overload. Progressive overload training. Really trying to focus on muscle gains. 30 minutes a day. You're here for 5, 4, 3, 2 and recover. Nice work. You're dropping down. Do the push up. Two pushups. Two beast rows. If you're with me here with Rachel, she has A standing modification for you chest and back is what we're focusing on here. Make sure you get a nice, sturdy dumbbell if you're putting your hand on it. Two push ups in three, two. Let's go. Down, up, down, up. Hop to that beast hold. Find the two rows. One, two. Nice work. Set it down. Step back. Two push ups. Down, down. We are giving you a lot of push ups this week, right? We want you guys to be able to complete basic fitness standards for females, right? Basic fitness standards for females. Now you get to set your own standards, right? But if you want to just reference, the military standard is 20 unbroken push ups. That is a good goal to strive for. 5, 4, 3, 2, and you're out. I should reference for females. That is 20 on broken push ups for females. All right, kneeling hinge clean this time. Left foot steps forward. Just driving on that left foot to that balance hold. Okay. Butt to heels. Clean it up. Drive through that Left foot in 3, 2. Clean up. Drive up, balance hold. Whoo. Got a tap. Take it down. Reset. Hips, back. Hips drive. Stand tall. Take it down with control. Hips back, drive up. Stand tall. Rachel's got your standing option. If going to your knees doesn't feel comfortable, you can always put a pad, a towel on the ground for your knees if you need to. Nice work. Very functional training. I'm thinking pick up the toddler. Pick them up off the ground. Yeah. How many times do you do this? Change the diaper, pick them up, stand up for three, two, recover. Nice work, guys. You know what's coming. I'm gonna add my weights for this one. It is your slow burpee. One squat, one plank, one push up. Very intentional movement is what we're looking for. All right, Intentional burpees, right? We go there in three, two. Let's go. Squat, plank, push up, jump outside, Find that squat. Stand up. We want everyone to do a basic squat, a plank hold, and a push up. Right? Fitness standards. When we get into burpees, sometimes we can turn into a floppy fish and try and just rip out reps. Sometimes slower is harder. This is intentional strength training. Nice. Stand up. Yes. Rachel. 10 seconds. Let's go, team. You got this. Jump finish. 5, 4, 3, 2, 2. Stand up. I love when the timer works out like that. There you go. Two rounds down. Grab some water one more time through these six moves. Abs, cardio burnout. I don't know about you, but my heart rate just feels high. Yeah. I love that you have this built into this program, like a muscle building program that still has mobility still has functionality so important? Yes, I totally agree. Especially if you're someone who's dealing with injuries. I would challenge you to say, are you training in all planes? Are you taking your joints to a full range of motion? Right. Great way to prevent injuries. All right, here we go. We're back on third set. Has a couple modifications. Mostly that we're alternating that squat clean. You're alternating squat clean, right. Squat clean left. So we're going to alternate that clean side to side. Gonna alternate those 45 degree lunges side to side. Are you ready, Rachel? Let's go. Squat clean right first. You're there. 40 seconds. Third set is the three, two. Let's go. Squat. Hit right. Reset. Squat, hit left. Reset. Squat, hit right. Reset. Nice work. Squat. Hit left. Yes. Team, you know the move. How can you do them a little bit better? The third set, let's go down. Drive, drive that four away. Drive, drive that four way. Nice work, team. Come on. Final ten right here. Let's go. Make it count. Finish. Five, four, three, two. Stand up. Set them down. Whoa. Yes. Curl, press, curl, press. Alright. Tie after that. 1. Big muscles, big move. Requires a lot of muscle recruitment. Blood flow, oxygen to the muscles. Curl. Two. Press in three, two. Let's go. Curl, push, push. I challenge you, if you are not hands on knees during the workout and needing these 20 seconds of rest, I really challenge you guys to try and go heavier or make the movement harder. Whether it's tempo, it's pace some way because you know you're challenging yourself. I hope you are not making a grocery list in your head right now. Now you are so focused on how you're going to get these weights over your head without them crashing onto your head because you are tired. Third set. Come on. 5, 4, 3, 2. Shoulders are like there they are. Alternating 45 degree lunges. Hit right 45. Hit left 45. Step back. Reverse is your option. Hit right 45 first. Right 45 first in three. Who? Let's go. Hit right 45. Stand up. Hit left 45. Stand up. Drive out of it. Drive off that front foot. Push that floor away. Stand tall. Shoulders stacked over hips. Drive out of it. Shoulder stacked. Drive out of it. Nice work. Heavy breathing has ensued. We go right one rep at a time. Nice work. I like that slight angle change. Keeps my mind engaged, my muscles engaged. Ten more seconds here. Forearms are still tired from yesterday. Grip strength is struggling. 3, 2 and 1. But we know that we are getting better, right? Like I said, I don't know what day I set it in. But my 70 year old self is going to thank me for that grip strength right now. You go. Two push ups. Step into bear, row right, row left. Two push ups. Step into bear, row right, row left. In three, two. Let's go. Down, up, down, up. Knees hover. Pull right, pull left. Jumper, step back. Down, up, down, up. Step in, Pull right, pull left. Core is fired up. Knees are as close to the mat as you can possibly get them. Elbows are falling back towards the body. You're leading with your chest. Hips are square and stable. Come on. Like I said, there's so much to think about. There's no grocery list making here. There's just muscle building. That's what we're doing today. Building a stronger, better version of you for three, two, one. Three, two, one. There it is. How do we get off of the ground? We're going to alternate. We're going to alternate. Hips back, drive up. Right, step up right, hips back, drive up left, step up left. You're there. Butt to heels. Three, two. Clean right, step up. Right balance, step back and back, hips back, clean left, step up left, take it down and down. Hips back, step up. Right, drive up. Nice work, team. Hips back, drive up, step up. Nice work. Nice. Try those hips forward. Drive through that front heel. Challenge your balance. Whoo. Miss that one, that's okay. You're here to get better, right? That's something you can track. 2, 3, 2 and 1. Not just your weights and your reps. How well did I do that? Was I off balance every time? Do I need to work on my balance? My mobility is one side better than the other? Is one side better than the other? So much to work off of. Final move 6 to 6. It's the big one, Rachel. It's the nice controlled burpee. Right? 40 seconds. Let's go. Finish it. 40 seconds. Finish it. You're there in three, two. Let's go. Squat, jumper, step back, push up, plank. Find that nice squat. Stand up strong. Take it down. Find that nice plank. Nice, strong pushup. Nice, strong squat. Every movement is slow, intentional, controlled and strong. Slow, intentional, controlled and strong. Especially if you're a type A mom like me whose brain can just go haywire so fast. So many things moving through these brain waves. Sometimes slowing it down is so stinking good. Three, two, one. Nice work, Rage. Way to go, Linds. Woo. Okay, core, core. You ready, Rage? You got three moves you can do. One, you're just exercising. It's actually two moves. Okay? You can do it once on the right, once on the left. And then I have a fun move in between for you. Okay? 40 seconds. Right knee's on the mat, left foot is kicked out. Okay? Left hand is overhead. Right hand hits the mat like I'm going into a side plank. And then I am going to transfer the weight, kick this leg out, replant, come up. I said today was functional strength. That's what you're getting right here. Functional strength. All right, Weight is optional. If this move is new for you, do it without weight, come back and add weight. Rachel's got your modification. Knee down, side plank, left arm up. Here we go. Three, two, let's go. Right hand. Plant solid to the mat. Find your stability. Kick out, come back. Replant, come up. Here we go. Plant that. Left arm stays stacked right on top of that left shoulder the entire time. Come up, come down. Plant nice strong plank. Kick out, come back, come up. Plant strong plank. Kick out, come back up. Obliques are turned on, hips are turned on. Adductors or inner thighs are turned on. That's why I came up with this move. I'm trying to work on my adductor strength post pregnancy. 4, 3, 2. And recover. And really bad pelvic and SPD pain. Working on my adductor strength to stabilize my pelvis and my pelvic floor postpartum. All right, now I'm doing a very functional get up. Rachel's going to do a dead bug. Dead bug is her modification. I'm doing a very functional get up. Dumbbell at my chest if you want it. Roll back, Come up. See how my legs are? See this? Stand all the way up, Come back down, roll out. Switch it up the next time. Coming into a nice functional get up. Like I'm getting off the floor. We got off the floor, okay, from our knees. Now you're going to get off the floor from your back. You're there in three, two. Let's go. Roll back, roll up. Stand up. Take it down. Roll back. Roll up. Stand up. Take it down. Roll back, roll up, stand up. Okay, this doesn't feel comfortable for you. Just go into what Rachel's doing. Dead bug. I wanted to give you functional core training. Getting off the ground from your knees. Getting off the ground from your back. Roll up, get up, Get. Nice work, guys. Ten more seconds. Here we go. You got this. Stay in it right here for five, four, three, two. And you're out. Nice work. Good, Liz. Adductor plank, other way. Adductor plank, other way. And then we have a two minute hip burnout. Last move. Okay, Left knee on the Ground right leg kicks out. Come back a little bit. Sorry, Rachel. Right arm up overhead. Three, two, left arm plants. Find that nice stable side plank, kick out, Bring it back in. Come up. Arm is stacked directly on top. Hit the mat. Side plank, kick out again. If this is new to you, do it with no weight. It is good for our brain and our bodies to try new challenges, right? I think aging is just getting really comfortable. We can avoid aging by living in discomfort. Right, Here we go. As I get closer to 40, I get closer to thinking about how do I want to move when I'm older, when I'm aging. This is why I'm here. I'm here to build strength, to move well. For three, two. And recover. I love that, Lindsay. Nice work, Rach. Here we go, guys. All right, you ready for your hip burnout? We're gonna put that two minute timer on. You got two moves, you do it for two minutes. 30 seconds. 30 seconds. 30 seconds. Thirty seconds. Good old squat jack. It's about time we saw the squat jack. Down, up, down, up, down, up. Rachel's got taps. Me, I go down. Mountain climbers. Rachel's got high knees. All right, 30 seconds of jacks. 30 seconds of climbers. 30 seconds of jacks, 30 seconds of climbers. Let's go, let's go. Pour it out, pour it out. Day five, finish strong. We go squat jacks in three, two. Let's go. 30 seconds. 30 seconds. You can take it low impact or high impact, okay? You can find a cadence that you can stick with for two minutes, or you can really try and push these 30 second intervals, right? There's no breaks. It's two minutes of consecutive work right here. It's meant to be an all out hit. An all out hit is one to four minutes. We're landing right in the middle. Two minutes. Come on, give me your best. Two minutes. You're here for five, four, three, two, one. If you're with me, climbers, you're on the mat driving those knees towards your chest. If you're with Rachel, marching or high knees? Standing. Let's go. Come on. Pull those knees towards your chest. Yes, you can. Shoulders over wrist. Let's go. 10 more seconds. Back up for squat jacks. 5, 4, 3, 2. Let's go. 30. Here, come on. One more time through. One minute. You can do anything for a minute. So thinking strong. Let's go, team. Right here. Push, push. You got this. 10, 9. Back to climbers or high knees. One more time. Finish it. 4, 3, 2, 1. Knee. These for my wrist. Let's go. Come on. Last 30 seconds. Clean it out. Pour it out. Drive, drive, drive. Those knees. Let's go. Come on. You're almost there. Ten. Nine, eight. You've got this. Seven. Stay with it. Six. Five. Four, three. Two. Two seconds early. Hey. Go, Lynn. I couldn't see the timer. Had my eyes closed. Totally guessing. Pretty close. Pretty good. Stars. Tough. Two minutes. All right. Yeah. Way to go, Rage. Way to go. Lynn. High fives you at home. Week one. Done. You did it. Week one, guys. We did it. Down to the ground, Rage. Keep cat, cow. Drop the belly. Lift the chin. Reverse it. Wag your tail. Pull the spine towards the chest. Nice flat back. Just like we did those adductor kickouts. Kick your right leg out. Big inhale. Right arm reaches up. Exhale. Thread the needle, shoulder and ear to mat on the right side. Breathing heavy. So proud of you. Showed up, worked hard. I'm so proud of you guys. Nice work. Awesome job. Bring it back. Here we go. Kick it out on the left. Big inhale up. Big exhale. Thread that needle. Left ear, left shoulder to mat. Big inhale. Through the nose. Big open mouth. Exhale. Absolutely crushed it, team. Way to go. Bring it back up. Nice work. Child's pose. Knees to touch. Sit back towards. Towards those heels. Big inhale. Forehead to the mat. Big exhale. Open up the hips. Open up the lats. We did it, guys. Week one in the books, Rach. Week one. We'd love to see you back here for week two. Guys, awesome job knocking out that full body workout. I hope you loved it. If so, hit subscribe to my YouTube channel. I queued up day six of the program Back to legs right here. Or find this entire two week challenge in this playlist right here. Have a great day.