Shred Day 3: 35-Minute Full Body Circuit Training

Hi, I'm Lindsey Baumgren, fitness trainer. And today I'm partnering with now to bring you a 35 minute full body shred. I have the awesome Rachel with me. Hi. She's going to be offering low impact modifications for today's workout. So if you want a low impact workout, go ahead, follow along with Rachel. Otherwise you get to decide what your workout looks like today. But let me tell you the format. You have three circuits. Today is a full body workout. Each circuit has four exercises. We, we go upper body, lower body, core and cardio. You get to decide if you want cardio high impact with me or low impact with Rachel. You're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. You're going to repeat each circuit times two. You have three circuits total. We're going to round out about 35 minutes with a warmup and cool down. Are you ready to get started? Let's go. I should mention all you need are some dumbbells. I have anywhere from 20 down to 10 pounds. Grab whatever you have available to you. You can toggle between some weights if you need to. It is going to be a solid full body sweat session. So let's get started with the warmup. We're going to stack our feet right underneath our hips. We're going to go for a big inhale. Reach up nice and tall. Exhale, baby back bend. Pull those elbows down towards your armpits. Nice. From here, let's go ahead and just drop the arms and flap those wings. Just feels good sometimes. To do a good arm flap right, start to get the muscles moving, joints moving. From here you can widen your squat stance if you need to a little bit. We're going to sit back into squats in 3, 2 and 1. Let's drop those hips down and up. Nice. You're just squatting it out. Chest up, eyes up. I'm really thinking about driving my knees towards my outer three toes. Awesome job trying to find that 90, 90 bend knee to hip. As I drop those hips down, drive through the heels, stand tall, tuck that pelvis under the rib cage. Nice. Just drive through those heels right here. Give me four. You're gonna hold it high in three and two and one. One big inhale. Reach up again. This time let's pedal those arms back. Soft bend in the knees. Pedal those arms back. Core stays tight. Open up the chest and shoulders. You switch directions in 3, 2, 1. Take it forward. Swim, swim, swim. There you go. Just warming up those shoulder joints. They're going to Be involved in so many of the exercises we do today. For 3, 2, and 1. Big inhale. Reach up tall. Exhale forward. Fold. Oh, that feels good. Shake out those hammies. That low back. Can your fingertips reach your toes or find your toes? Drop down to the bottom of a nice, low, lazy squat. Here, take a couple squat prize or wobbles side to side. Get those hips opening up. Awesome. From here, find stability. Plant those heels on the ground. Take your right hand place on the ground. Left arm reaches overhead. Thoracic spine rotation. Gaze follows fingertips. For three, two, one. Switch it out. Left arm down, right arm up. Thoracic spine rotation on the right. Gaze follows fingertips. For 3, 2, 1. Plant your hands on the ground. Go ahead, step back. Find a high plank position for me if you can. Option always to drop is to drop to your knees. Shoulders are stacked over wrists. Pull up on the kneecaps. Push back on the heels. Activate the core. Hold it here for three, two. Tap those shoulders. Opposite hand, opposite shoulder. Keep those hips square to the ground for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Give me two push ups. Lead with the chest. Down, up, down, up. Nice work. Step that right foot outside the right hand. Give me an easy twist as you drop that left hip towards the mat. Can roll up that wrist a little bit if that feels good. Nice. Take that elbow. Right elbow drops down towards the right calf. Ankle opens back up. Right hand plants on the ground. Step back. High plank. This time, drive your knees towards your chest. There you go. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Step that left foot outside the left hand. Easy twist. Gaze follows fingertips. Drop that right hip towards the ground. Take the left elbow down towards the calf ankle shoe area. Reach it back up. There you go. Replant the hand. Step back. High plank, slow burpee. Step and step. The right foot, the left foot. Stand up. Take it down. Step back. Switch that lead foot. Go left, then right. Stand up, take it down. Nice work. Step back and back. Give me the right, the left hoop. Nice work. We're gonna finish right here. Right here. Step the left, the right. Stand all the way up. Let's jack it out. Jacks option, high impact option. Tap it. Jack Those feet for 8, 7, 6. Hold wide. In 5, 4, 3, 2, 1. Hold those feet nice and wide. Toes face me or slightly out. You're gonna hit side to side. Hips go down and back. Ribs to thighs. Ribs to thighs. Go. Eight, seven, six. You got it. Five, four, three, two and one. Because it feels good. Come back to the right option to sink it nice and deep. Left toes can go up towards the ceiling. That feels nice. Open up those hips so we have better range of motion in our squats and lunges today. Up and over, other side, same thing. Sink in nice and deep. Right toes can go up towards that ceiling. Opening up those hips. Nice work. Back to center. Take a nice wide leg forward fold here. Let it all hang heavy. Bend at the knees. Roll up one vertebrae at a time. When you get to the top, two big shoulder rolls as you walk. Those feet under your hips. Let's run it out. High knees. Get those knees up right here. Finish your warmups. High knees and butt kicks. 8, 7, 6. You got it. 5, 4, 3, 2. Butt kicks. Butt kicks. Drive those heels towards those glutes. Run those arms for eight, seven, six. You got it. Five, four, three, two and one. Are you warm, Rachel? I'm warm. Woo. It got warm in here fast. Grab a quick sip if you need one. I got a baby on board. That heart rate just gets extra high. Extra fast. Quick sip of water. We are going to jump into our first set. First set, we are pairing the back and the biceps. Your two upper body pull muscles together with squats. Your first exercise, remember, we go upper body, lower body, core, then cardio. Your first exercise is upper body. It is back and biceps. We are going to stack on rows and curls. So you're going to find a nice hinged over row position. We're going to start with a reverse grip. Palms are going to face me. You're going to give me one row. You're going to stand up one curl, then you stack on. You give me two rows, stand up, two curls. Three rows, three curls. So the format just keeps building. How many can you get to in 40 seconds? That's the challenge. OK, we're going to start. Reverse grip. Palms face out, standard curl, palms stay facing out, hinge for the row, stand up for the curl. You ready, Rachel? Let's go. Let's go. So we're gonna start. Palms are facing out. Roll those shoulders down and back. Think about squeezing oranges in your armpits to activate the lats. Bend the knees, hinge at the hips. We row in three, two. Let's go, let's go. So it's one row, stand up one curl. Now go down, give me two and two. Two rows. Nice. Stand up two curls. So you hinge for the rows. So stand tall for the curls. We're on to threes. Here we go. Let's go. Three rows. Nice. Two and One. Stand up. Give me three curls right here for three. Nice. Two and four and four. Here we go. Hinge it over. Let's row for four. You got it. Three. Stay with it. Two and one. Stand up and finish with those curls. Give me four. Nice. Three. Awesome job. Two and one. That's where we finish. Nice work. We got to four and four. Now we go stack on squats and squat, hold. We're going to start at a two count. So you're going to give me two squats and then you're going to hold at the bottom for one and two and then you're going to give me three squats. Hold at the bottom for three, four squats, hold at the bottom for four. I'll count you through it. You can stick with me or count on your own. We go in three. Two. Let's go. Two squats. Down, up, down, up. Drop and hold. Hold for one and two. Drive out of that hole. Squat for three. Nice work. Two and one. Drop and hold. Hold right here. Hold for three, two, one. Drive out of that hole. Let's go for four. Nice work. Three, Drive through those heels. Two and one. Drop and hold. Hold right here. Hold for four. Three, two. Let's go for five. Come on, drive up. Come on, give me five. Nice work. Four. Finish here. Three and two and one. Nice work done. With squats, we're gonna go down to core and we're gonna go to our backside for core option to bring your weights with you youu can do this exercise using just your body weight or go ahead, add dumbbells. We are doing a dead bug if I add the dumbbells. So opposite arm, opposite leg extend. Adding the dumbbells is going to engage the back, the lats that we're already working. We go in three, two. Let's go. Right arm, left leg. Nice. And then switch left arm, right leg. Moving opposite arm, opposite leg again. You can always do this with just your body weight, no weights required. Nice. Awesome work. The farther you can extend the arm and leg from the body, the harder it's going to be. The farther the knees are from the chest, the harder it will be. Closer the knees are, easier, will be. Okay, you got it. Your pace, your tempo right here. We're working core. That's our abs, our deep transverse abdominals. Our back is turned on those back extensors as we send those weights overhead. You're in it for 5, 4, 3, 2 and 1. Nice work. I'm gonna give you the side over pregnancy. Roll up and we're gonna Move into cardio. I want you to take your dumbbells and place them on your mat a little distance apart. You're gonna give me a lateral hop with a dumbbell pickup so it looks like this. Lateral hop pickup. Set down. Take a giant step to your right, push left in three, two. Let's go. Lateral hop. Pick up, set down. Hop it. Pick up, set down. There you go. Come on. You got 40 seconds. This is your cardio push right here. Nice. Rachel's pushing instead of hopping. You decide the intensity. Come on. Nice work. Grab those weights. Drive through the heels. Full squat each time. You got it. Halfway team, 20 seconds. Nice work. Just keep moving. You only got to do each circuit twice. Almost through. Circuit one. Right here. 10 seconds, team. 10 seconds. Stay in it. Nice work. You're almost there. You're in the final five. Four, three, two and one. Awesome job. Those are your four moves. Grab a quick sip. We repeat them back onto stack on rows and curls. This time you're going to flip your grip, come back, narrow grip. So it's a narrow row and a hammer curl. We go in five. Bend over. Here we go. One row, one curl in three, two. Let's go, let's go. One row, stand up. One curl. Nice work. Hinge row. You'll get a longer break in between circuits. Right. Circuit one. We're just keep on cranking at that. 40 seconds of work, 20 seconds of rest pace. Oh, my goodness. We're doing one and one. We're supposed to be stacking on. We're just going to go one and one today. Right here. Nice work. If you do the stack on, go for it. This is just the live stuff. This is the real deal. Just like you're working out with me. I'm going to make mistakes if you're at a live class just like I am here. Come on. You're in the final five. Four, three, two and one. Nice. We're gonna stack on the squats. Now we got it. Now we're gonna stack on the squats. Here we go. You're gonna give me two squats. Two second squat hold. Three squats. Three second squat hold. You got 10 seconds. Roll those shoulders down and back. We start with two squats. Then we load in the hole for two seconds. In three, two. Let's go, let's go. Down, up, down. Drop and hold right here. Hold it here for one and two. Drive out of that hole. Three squats. Let's go. Three. Nice. Two. Chest up, eyes up. One. Drop and hold. Hold here for three, two, one. Go Four squats right here. Four. Come on. Three. When you're holding. Two. Last one, last one. Can you think of getting a small stack of paper under those toes? Drive out of it right here. Five squats. Four. Five. Nice work. Four. Come on. Three and two. We're going to hold at the bottom. Hold at the bottom on this last one. Hold it here for three, Two, one. You're out. Rest back down to the backside. Dead bug. Whether you want the weights or not, that's up to you, Right? Remember, the longer the lever, the harder the move. So the farther I can kick my leg and my arm away from my body, the harder it will be. We go in three, two. Let's go. Opposite arm, opposite leg extends closer. You can get that heel to the ground. Harder it's going to be. You got it. Your core is designed to stabilize you as your arms and legs move away from your body. Exactly what you're doing here. Add a weight, intensifies it even a little bit more. You got it. I love this format. We hit it all. Upper body, lower body, core, and you know what's coming. It's cardio. Gotta raise that heart rate, right? Keep it up, team. Nice work. Awesome job. Stay with it. One rep at a time. You got this right here. You're in the final five. Four, three, two and one. Awesome job. Rolling up and over. However, you need to get off the ground today. Setting those weights a solid distance apart. Lateral hop with a dumbbell pickup. Hop it, step it. We're going to start at our left dumbbell this time, and we're going to push right. You are pushing right in 3. Here we go. Get low on those legs. 2. Let's go, let's go. Push right. Pick up with the right hand. Push left. Pick up with the left hand. Come on. 40 seconds to raise your heart rate. This is strength training for your cardiovascular system, right? Heart disease is the number one killer of women right here. You're fighting it. Come on, Come on. Stay in it, team. You got this halfway. 20 seconds, one rep at a time. Just keep moving. You're working for that longer break between circuits, okay? That's what you're going to get. A long break after this. In 10 seconds, finish it. Make it count. You got this. You got this. Final five. Come on. Four, three, two and one. Nice work. Set those weights down. Go ahead, grab some water. Awesome job, team. There you go. Cheers. Cheers. There we go. Cheers. Weights down, water up. Circuit two, let's talk about it. We knocked out back biceps and squats. Now it is Shoulders, chest, and lunges. Shoulders, chest, and lunges. We're going to need one dumbbell for the majority of this circuit. Starting with one dumbbell, shoulders and chest. You're going to hold the dumbbell horizontally here at your chest. You're going to give me one overhead press, one pivot press. One overhead press, one pivot press. So you alternate that pivot press. Toes follow hips as I turn to the side, pushing that weight away from me. Shoulders and chest. Two push muscles that work together. 40 seconds of work, 20 seconds of rest. That's where we're going. We're doing shoulders and chest, and then we're going to do some lunges. You ready? Get that dumbbell up. We go in three, two. Let's go, let's go. So it's one overhead press, pivot, press right. One overhead press, pivot, press left. Push up, push out, push up, push out. You got this One push up, one push out. Shoulders and chest are working together right here. Nice. Gonna feel that core activate, too. Every time you push that dumbbell away from your body. Hello, core. Every time you exhale today, opportunity to work that core. Shoulders are starting to feel spicy. You got 10 seconds. Come on, keep pushing. Nice work, team. You got this, you got this. Staying at 5, 4, 3, 2. Give me one more. Awesome work. Roll those shoulders back. Here we go. We're going to take that dumbbell into our right hand. You're going to give me a lateral lunge to the left, lateral lunge to the left option. Front rack, step back. Okay, so just my left leg is moving. Just my left leg is moving. Right leg stays planted. Lateral lunge, reverse lunge in three, two. Let's go. Lateral lunge, left option, front rack, reverse lunge. Nice. Lateral lunge, reverse lunge. Nice. Focusing on one side of the body at a time. These unilateral exercises, but really we're actually working both glutes. Let's talk about it right here. Left glute. Nice. Right glute. Right. Left leg stands me up here. Right leg stands me up here. Nice. Left leg stands me up. Then the right leg. Think of it as a single leg squat for that left leg. 10 seconds. Nice work. Keep moving. I like the fact that you get to move in all planes here, too. 5, 4, 3, 2, and 1. Awesome job. Core is no weight, body weight only. You have one push up, walk back to a bear crawl. Looks like this. I do a push up, walk my hands back to bear crawl. Yes. Holy bananas. Then I walk back out to push up. One push up Walk your hands back to bear in three and two. Here we go. You're going to give me one push up, Walk the hands back to bear crawl, walk back out to a high plank, give me a push up. Walk the hands back to bear crawl, walk back up to high plank, give me a push up. Rachel's doing the exact same thing from her knees the entire time. Your other option is push up from the knees, pop to the toes, walk back to bear crawl, walk out, take the push up from the knees, walk back to bear crawl, walk back out. That's where I'm going to go. Come on. Nice work, team. You do your best. Forget the rest. Knock out. This is core, shoulders, chest, all turned on right here for 5, 4, 3, 2, and 1. Woo. Cardio. The best way to get off the ground after a pushup. Rachel, what is it? Oh, no. I know you know. Burpee. It's a burpee. We lateral lunge to the left, so we're going to stay there. Lateral lunge, left burpee, lateral lunge, left burpee. Rachel's going to step it, I'm going to jump it. We going three, two, let's go. Hit left burpee, hit left burpee. Take it at your pace, your tempo. This is your 40 seconds to raise your heart rate. Okay? Just your body weight and you. One lateral lunge, one burpee. Just lunging to the left and a burpee. You got this. Come on. Lateral lunge and a burpee. Nice work, team. You don't even have to jump at the top. Just moving as fast as you can through these moves. Come on. 10 seconds. 10 seconds. Push your pace. Push your heart rate. Right here. You got this. 5, 4, 3, 2, and recover. There we go. Nice work. Grab some water, guys. Grab some water. Those are your four moves. Four moves, we repeat them. One, press, one, press out. Grab your dumbbell, you guys. We go in three, two. Let's go. Push up, push out. It moves fast. Come on. Left, 20 seconds. Not a lot of rest. You get a longer rest between circuits. Round two of circuit two. Right here. Let's go. Push up, push out. Push up, push out. You got this. Up and out. Nice work, team. Up, out. Come on. 10 seconds, let's go. Finish it. Hello, shoulders. Make them work for you. 5, 4, 3, 2, 1. Nice work, dumbbell. Left hand, lateral lunge. Lateral lunge. Right option, front rack, reverse lunge. Just the right leg moves now. Catch your breath. Lateral lunge to your right in five. Roll those shoulders down and back. Rib cage to thigh in three, two. Let's go. Lateral lunge, right option, front rack, reverse lunge. Nice. Remember, right glute right there. Left glute right here. Both legs are actually working. Nice work. Come on. Single leg, squat on the right, stand up, drive through that left heel. Nice work. Hello, legs. Hello. Training in all planes. Moving like an athlete today. That's what you are. You are a strong athlete in your home today. Come on, keep working for it. 10 seconds. 10 seconds. You got this. Yes, you can stay in it. Final 5, 4, 3, 2 and 1. Stand up. Out of it, core. Push up Bear crawl. Push up, bear crawl. Who? Not going there till I have to. Not with push ups. That break. Yeah, take that break. You got 10 seconds. One push up, walk your hands back to bear crawl. One push up, walk your hands back to bear crawl. Knees or toes? Here we go, we'll start. Toes in three, two. Let's get one push up. Hands walk back to bear crawl, walk back out. Give me the push up hands, walk back to bear crawl. Hands, walk out. You couldn't get a full body workout in today without push ups, right? They are hard, but you are strong. Nice work. You can always drop to the knees for the push up. Pop to the toes for the bear crawl. You got this. One rep at a time. Come on. Come on. Stay in it. So stinking strong, that's what you are right here. You got this. Come on. What would it look like If I said 10 more seconds? 10 more seconds of push ups. Yes, you could. Yes, you can. Let's go. Five, four, three, two and one. Nice work, team. One lateral lunge to the right. One burpee. It can be any way you want it. You can step that burpee. You can jump that burpee. Put your hands on a chair for a burpee. You do your best, right? One lateral lunge to the right. One burpee. Are you ready, Rachel? Let's go. She says let's go. We go in three, two. Let's go. Hit right, burpee. Hit right, burpee. Your pace, your tempo. Come on. Find a pace and a cadence you can stick with for 40 seconds of work right here. You got this. This is meant to raise your heart rate. This is meant to challenge you. It is not meant to be easy. This builds mental toughness and physical toughness all at the same time. Yes. Let's go. Come on. 10 seconds, team. 10 seconds. You got this. Yes, you can. Yes, you can. Four, three, two and one. There we go. Longer break. That's what we were working for. Grab some water. Alright, guys, final long break. Circuit three. Let's get it. Your final circuit. Circuit number three. We got triceps and deadlifts. I like it. Love me a workout with deadlifts. So good for the hammies. First move is a 1.5 overhead tricep. You're going to take that dumbbell overhead. You're going to go all the way down, halfway up, down to the top, down half, down top. Okay, so it's a one and a half time under tension for the tricep. If going overhead for triceps doesn't feel good for you, you can always give me a lying skull crusher. You can always give me single or double arm kickbacks. Yes. One and a half triceps is where we start. Rachel, are you ready? Circuit three, let's go. Circuit three. Knock it out. Get that dumbbell up overhead. We go in three, two. Let's go. Let's go. All the way down. Halfway up. Down to the top. Down half, down top. If I'm looking in a mirror, let me tell you what I'm thinking. Here's what I'm thinking. I'm thinking, hide that dumbbell. Show it. Hide it. Show it. Hide it. Show it. Hide, hide it. Show it. Come on. Soft bend in the knees. Woo. Keep that pelvis tucked under your rib cage. Take that arch out of the back. Engage that core. How do you do it? Think about spreading that mat apart underneath you. 10 seconds. 10 seconds. That's when the weight should start to feel heavy. Means you chose the right one. Come on. Four, three, two and one. Woo. Love. When I get to push that dumbbell overhead and say I'm done. Here we go. Single leg. Deadlift or stagger? Deadlift. This is where I go heavy. Let's start standing on the right leg. Rachel will show you a stagger. Back toe's going to tap. I'm going to show you a single leg. Back leg is going to float. This is slow, controlled strength training. Slow it down in three, two. Let's go. Soft bend in that standing leg. Find your balance. Find your core. Tap when you need to think about keeping both hips square to the mat. Thinking about activating my lats. Crushing that orange in my armpit to keep that dumbbell nice and tight to my body. Find that focal point on the floor. Nice. Initiate with a hip hinge. Drive through that standing front leg, that right heel to stand me back up. Awesome job. We are working the back of the legs here. The posterior chain. It's the Hamstrings, the glutes and the hips. Good for those power generating muscles that run and propels forward. This is for you, runners. Come on. 5, 4, 3, 2, and 1. Little balance and core in there too. Awesome work, you guys. One, we go down. I'm going to drop down to a little bit of a lighter weight for this one. Going to keep that dumbbell in your left hand. It is a windmill. This is for your obliques. This is your core move. You're going to find what you would find for Warrior 2. Shoot a dumbbell overhead or no dumbbell at all. Take your right hand, slide it down your right inner thigh. Pull yourself up with your obliques in three, two, let's go. So slide it down, pull myself up with my obliques. Think about cinching through those side abs to stand you back up. This is standing core off the floor. What's really important here is if you have a dumbbell in your hand, your dumbbell stays stacked right on top of that shoulder as you slide that right arm down that right inner thigh right here. Slide it down, stand up, singe through those obliques. Nice work. Little yoga core action here, right? Calm the nerves before we raise the heart rate. That's what we're doing right here. Come on. You got it. Five seconds here, team. Five seconds. Stay with me. Four, three, two and one. Woo. Really feel those obliques working. We go body weight for our final cardio move. It is a squat quick hit surfer twist. Call it whatever you want to call it. Rachel's going to show you the modification. She's going to do a squat heel tap. I'm going to do a squat quick hit, quick hit, quick hit. Ready? 40 seconds. That's where we go, team. In three, two. Let's go. Let's go squat. Hit it, hit it. Nice little pivot and twist. Get you moving in that transverse plane. Keep that core turned on. Make you feel like a surfer, a wakeboarder. Snowboarder. We're from Minnesota. Snowboarder. A true athlete move, huh? Right? A true athletic move. Come on. Halfway, halfway. Let's go. Woo. Hit it, hit it. You got this. Yes, you can. Just keep moving. Right here. 10 seconds. Let's go. Finish it. 5, 4, 3, 2, 1. That was like a word. I know. Here we miss. There we go. One more time through it, guys. Those are your four moves in circuit three. This is it. Final round. Triceps 1.5 overhead. Find whatever dumbbell it is you want to use for triceps. We go in three overhead in two let's go. All the way down. Halfway up. Down to the top. Let that heart rate come down. It's harder because your hands are above your heart. I feel that. Come on, you got this. One rep at a time. Down half down to the top. All, all the way down. Halfway up. We're putting time under tension on that tricep muscle. The back of the arm. It's a big three headed muscle. Has the capacity to be big. Bigger than your biceps. Let's work it. 10 seconds here. You got this. Finish those triceps off nice and strong. Final four, three, two, and one. Awesome work. We're going to go deadlift. Deadlift. Other side. Single leg or stagger it. Go heavy if you can. Left leg is forward, right leg floats or right toe is tapped. One dumbbell in your right hand. Rachel's doubling up for this dagger. I like it. Go heavy. 3, 2, 1. We are all about going heavy here. I love strength training for women. So important for all seasons of life. So important for women and men, but just so good for us, right? Increases our bone density, increases our metabolism, gives us those endorphins, right? Makes you feel just strong. Make you feel strong and athletic. Avoids injury for all those crazy things that you do throughout the day. Like most common injuries are what, Bending over, picking up toys or twisting. Twisting and pivoting. We're getting it all in here. You're training for that. This is functional strength training for life. 10 seconds. Come on. Drive through that front left heel. That's what stands you up. You got it. 5, 4, 3, 2, and 1. Nice work, you guys. We are on to core. What is Cory? Oh, we got the windmill. Windmill. Other side right here. Left toes are gonna face out. Left heel, right arch like you would for Warrior 2. Right arm shoots straight overhead. Dumbbell. Stay stacked over shoulder. Left hand glides down that left leg in three, two, one. Nice work, guys. You might find that one side is easier than the other. I was just gonna say this one way harder for me. Right, Same. That's why we do unilateral training. Working one side of the body at a time, we expose those imbalances that we have. Often those stronger muscle groups tend to take over. That's how we get injuries. We let those stronger muscle groups continually compensate for our weaker ones. And that leads to overuse and injury. Right here. You've got to expose those weaknesses and get after them. Come on, you got this. Think about pulling yourself up with those obliques. You got 10 seconds. 10 seconds right here. Let's go. Nice Work team. Keep pulling yourself up right here. Keep squeezing through those abs. You're in it for three, two, one more. All the way up. Dumbbells down. Body weight, cardio for the big finish. Squat, quick hits, squat heel taps, whatever you want to do to move your body through this final 40 seconds. Are you ready, Rachel? Let's go. Let's finish it. Let's get after it. This is it. We go in five. Here we go. Three, two, two. Let's go. Let's go. Squat. Hit it. Come on. Whoo. Final 40 seconds of your full body workout. This is where it feels good, people. You gotta pour out any gas you got left in the tank. Come on. You did it. You moved your body today. Come on, make yourself proud. Right here. Finish strong. Nice work. Halfway, halfway. Let's go. Bring it home. It's when Rachel and I like to sing. It's the final countdown. Come on. 10 seconds. Whoo. You got it. Finish it. 5, 4, 3, 2, 1. There we go. That is 35 minute full body shred. Grab some water. We are going to stretch it out, guys. Awesome work. So stinking. Proud of you. Absolutely crushed it. Let's go. Right where we started. Big inhale, reach up. Big exhale, baby back bend. Let the heart rate come down. Let those hands drop behind your back. Interlace your fingers behind your back. Pull the knuckles away from the tailbone. Big inhale, chest expansion. Big exhale, let it out. Awesome work. So proud of you. Absolutely crushed. Let's go ahead. Flap the wings. This 35 minute full body shred. Strengthen cardio. We love it. Right arm out. Left arm follows. Push. To me, think about pulling your shoulder blades apart. You had them pulled together for all those back rows. Everything you were doing, think about spreading it apart. Now the counter stretch. Push, push, push. For three, two, one. Nice work. Flap it out. Big inhale. Reach up. Nice and tall. Big exhale. Sink down to the bottom of that nice, low, lazy squat. Just pry those hips side to side. Maybe even go for a couple of knee wobbles. See if you can get that knee all the way down to the mat. I like doing this before my leg day workouts. Increases hip mobility and ankle mobility. Really good for increasing range of motion in squats. Should get a little bit deeper at the end of your workout, right? Nice. Actually, let's take those knees to the mat and find a nice tabletop position. From here, you are going to kick your right leg out. You're going to take your right arm, big inhale up towards the ceiling gaze. Follow those fingertips Exhale, thread the needle, Right shoulder, right ear to mat. I'm just letting those hips open up. That right hip opens up as I drop that right shoulder, right ear to the mat. Stretching through my adductors, my inner thighs, my shoulders. Oh, that feels good, right? We love finishing a workout. This is the part you worked so hard for and you earned. Nice work. Bring it back to tabletop. Let's go for a nice little puppy dog stretch here. Hips are going to stay high. Forehead comes to the mat and hands walk away. So similar to child's pose, except your hips are staying high. Thinking about creating length from fingertip to tailbone here. Just releasing that low back, opening up those lats. Big inhale through the nose, big open mouth. Exhale. Nice. Walk your hands back into tabletop. We're going to do that same stretch we did on the right, on the left. So kick your left leg out, left fingertips go up towards the ceiling. Gaze. Follow those fingertips and thread that needle. Left ear, left shoulder to mat. Sitting back in, those hips, opening up through that left inner thigh, left hip, left shoulder. Just letting it all melt down towards the mat. Awesome job, you guys. So proud of you. Love finishing a full body sweat session, especially with a little strength in cardio. Just feels good to knock it out. Start your day feeling strong. Endorphins. Whether you're starting your day or ending your day, let's push back onto our butt. Come into a nice butterfly stretch here. Soles of the feet are going to touch. Right hand goes to left shoe. Left hand goes to right shoe. Think about rounding three through the shoulder blades, tucking your chin towards your chest as you slightly hinge back. And now you're going to reverse that. So think about spreading your chest apart as you come forward. Spread those chest muscles apart, apart, apart. Nice. Hinge forward, opening up the hips, opening up the chest, shoulders. Awesome. We got one final stretch for you, and it's a favorite way to end a workout, especially if you're going to go sit at a desk all day or a computer. Your fingertips are going to face your butt. You're going to have your legs bent at 90 degrees. Drive through your heels, reverse tabletop, Let your neck just hang. Think about spreading the chest apart again, opening up the chest, the shoulders. We spend so much time hunched over our kids, our babies, our computers, our phones. This just opens it all up. Hold it here for 3, 2, and 1. Sit those hips back. That is your 35 minute full body shred. You knocked it out. So proud of you. Awesome, Rachel. Awesome work to do. At home. We'd love to sweat with you again. So come back and check out more workouts. Have a good day.