Shred Day 5: 30-Minute Full Body HIIT
In this 25‑minute full‑body HIIT class, Lindsey Bomgren (introducing herself as a grand fitness trainer) partners with co‑instructor Rachel to guide viewers through a fast‑paced, equipment‑light workout. The session uses a simple format: nine total exercises performed for 40 seconds of work followed by 20 seconds of rest, repeated twice for a total of 18 work intervals. The workout is designed to be fully modifiable – Lindsey offers low‑impact variations (useful for postpartum participants) while Rachel demonstrates high‑impact options. Required equipment is minimal: a pair of 15‑lb dumbbells (or any weight) and an optional bench/chair for incline modifications. The class begins with a dynamic warm‑up that mirrors the movement patterns of the main set (hip hinge, squat, high plank walk‑outs, bear‑crawl twists, cat‑cow, and low‑impact burpee steps). The main circuit includes: 1) deadlift‑clean‑squat combo, 2) push‑up with bear‑crawl rows (incline optional), 3) deadlift‑burpee stand‑up, 4) curtsy‑to‑lateral‑lunge with optional bicep curl, 5) squat‑jack‑press‑jack, 6) dumbbell curl‑press‑overhead triceps, 7) squat‑lunges (jump or step), 8) squat‑walk‑out‑high‑plank‑curl‑press, and 9) lateral high‑low hops. Throughout, Lindsey provides detailed coaching cues on posture, joint alignment, breathing, and muscle engagement, while maintaining an enthusiastic, inclusive, and motivational tone. After the circuit, a one‑minute active recovery is taken before repeating the sequence. The class concludes with a comprehensive cool‑down that incorporates breathing, spinal flexion/extension, hip circles, hamstring and glute stretches, child’s pose, and a seated butterfly stretch, encouraging participants to hydrate and reflect on the workout’s benefits. The video emphasizes heart‑rate elevation, full‑body muscle activation, mental toughness, and the convenience of a quick, effective workout that can be adapted to any fitness level.
Chapters
Hi, I'm Lindsay Baum, grand fitness trainer, and I'm excited to partner with now on this 25 minute full body HIIT workout. And I have the awesome Rachel with me. Hi. Rachel's going to be offering high impact modifications today and I'll be offering low impact options today as I have a baby on board. So if you want low impact options, you can go ahead and follow me. High impact, follow Rachel. All you're going to need for this full body hit is a couple sets of dumbbells. Okay. Or just a set. We have a set of 15 pounds each. That's what we're going to be using. Of course, you can always drop the weights and use your body weight whenever you need. I'm also adding a bench, you could add a chair, a couch, anything like that. To add an incline to my planks and my burpees. Take a little bit of pressure off the cord. That's how I'm going to modify this workout. But you grab whatever you need. You can move at your pace. It is a quick and dirty 25 minute full body workout and it looks like this. You have nine full body exercises. You're going to do each exercise for 40 seconds of work, followed by 20 seconds of rest. And we're going to Repeat it times two. That's it. Nine full body exercises times two. 40 seconds on, 20 seconds off. It's super simple, but we are going to hit every muscle from head to toe. We're going to raise your heart rate and we're going to get in and out. Are you ready, Rachel? I love this format. I'm excited. Yes. It's such a good format. Quick and easy, you guys. We're all about quick and effective workouts. That's what today is. And we're going to start with a body weight warm up. So let's go ahead. Feet are stacked underneath my hips or a little bit wider if you need to. And we're simply going to do one deadlift and one squat. So I'm going to put my hands right at my hip crease. I'm going to hip hinge, push my hips back, stand tall, drop my hips nice and low. So one hinge, push the hips back and one squat. Drop nice and low on that hinge. I'm thinking about pushing those hips back on the squat. I'm dropping the tailbone towards the floor hinge right there. Soft bend in the knees and then knees track out towards those outer three toes. One hinge and one squat. We're just going to mimic the moves you're going to be doing in today's workout, we're going to be doing a deadlift clean squat. And so that's why we're starting to warm up here. Hinge and squat. Nice. You're going to give me two more just like it. Hinge and squat. Last one. You're going to hinge and squat. Nice. From here, actually going to turn to the side. You're going to hinge and you're going to plant those hands on the ground and you're going to walk out to a high plank position. Walk back in, tap the toes, stand up tall and reach so you can squat or hinge. Walk out to that high plank, walk back in, tap the toes, stand up tall. Now we're going to add on option to add a push up at the bottom. So walk it out. Give me a push up, walk back in. You decide. You can always drop to your knees for the push up. You could always take this to that incline position. Nice. You're going to do two more just like it. Come on. You got this. Yes. You can walk it out. Push up. Last one. We're going to walk it out and do that push up. You got it. You got it. One push up right here. Nice. Rachel and I are actually going to turn again. Sorry, Rachel. To face you. You're going to hold that high plank position. Hold it here. Option to be on your knees or toes. Take your right foot. Step it outside your right hand. Nice. Easy twist. Gaze. 12 fingertips. Take the right elbow. Drop it to the right ankle. Open it back up. Nice. Step back. Right here. From here, you're going to step into a bear crawl hold. Bear crawl. Knees hover off the mat. Step back. High plank. Step in. Bear crawl. Step back. High plank. Step in. Bear crawl. Step back. High plank. One more step in bear crawl. Step back. High plank. Left foot outside. Left hand. Easy twist. Nice. Take that left elbow. Drop it down towards the left ankle. You got it. Open it back up. Nice work. From here, push up and back down. Dog. Tuck those toes under. Press your chest towards your thighs. That should feel really good. Take your right hand. Reach for your right or your left calf ankle. Opposite hand, opposite foot. Nice. Bring it back. Shift forward. Find a high plank. Push back down. Dog. Left hand, right shoe, right ankle, right calf. Nice. Bring it in from here. Drop down to the knees. Nice. Little cat. Cow. Drop the belly and reverse it. Tuck that spine up towards the ceiling. Awesome job. From here, step back. Find that high plank. Slow burpee step ins. We go right foot and left foot Stand up, take it down. Step back. Switch that lead foot. Give me the left foot, then the right foot. Stand up, take it down. Step back. One more each way. Go right. And left. Stand up, take it down. Switch it out. Other side. Go left, then right. Stand up. Let's jack it out. Option. Jack it. Jack it. Option. Tap it. Tap it. Taps or jacks. It's up to you. You got it. Go. Eight, seven, six. You got it. Five feet are wide. In three, two, one. Hold those feet nice and wide. Let's hit side to side. Drop off those outer glutes. Rib cage to thigh. Rib cage to thigh for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Holding. Nice and deep. Option to sink in. Nice and deep. The toes can go up towards the ceiling. Bring it back to center. Nice wide leg forward. Fold. Walk it over. Other side. Sink in nice and deep. Nice work. Right here. Walk those feet in. Stand up nice and tall. Step back. Lunges. Just lunge. Lunge. Nice. Eight, seven. High knees and butt kicks. That's where we finish our warmup. Right here. Come on. Finish. Four high knees in three, two. High knees. Let's go. Drive those knees up. High impact with Rachel, low impact with me. Get them up. Get up for eight. Seven, six. Butt kicks in four, Three, two. Heels to the glutes. Run it out right here. Drive those heels towards your glutes for eight, seven, six. You got it. Five, four, three, two. You're out. You warm? I'm warm. We're warm. We're gonna get this party started. You have nine exercises. I'm gonna show you the first one. I'll show you the next ones on the breaks in between each exercise, starting on the legs. One deadlift, one clean squat. So I'm going to take both dumbbells, hands facing my body. Roll the shoulders down and back. Soft bend in the knees. Initiate with a hip hinge. One deadlift. And then I'm going to clean the weights up into a squat. The alternative is deadlift and squat right here. So one deadlift and one squat. Option. Clean the clean. My heels pop off the ground weights, drive up. I get underneath them, catch them, and go right into a squat. One deadlift, one clean squat. You're gonna do it for 40 seconds of work, 20 seconds of rest. Are you ready, Rachel? Big movement. Let's go. Big full body movement is right. All right, guys, roll those shoulders down and back. Big full body movement. It's gonna raise the heart rate right away. Each exercise is high intensity strength training. That's why we Call it a hiit workout. We go in three, two. Let's go. One deadlift, clean it up and squat. Nice. So I'm thinking about driving those elbows up towards my shoulders. Elbows point straight to me. Nice. Drive my hips forward. That's how I get underneath those weights. Awesome job. One hip hinge and one squat muscles. You're working hamstrings, glutes, hips, glutes and quads. Right back side of the body, front side of the body. Especially if you're front racking those weights. Back, side of the body, front side of the body. Nice work. Come on, you got it. 10 seconds here and then you get a 20 second break. Keep working for it. Come on. You're in it for 5, 4, 3, 2 and 1. Nice. I'm going to come over here. You're going to give me a pushup with bear crawl rows. Rachel's going to show you how to do it from the ground. I'm going to take my weights to the bench. One pushup step or jump into bear crawl. Row and row. Knees are hovering about two inches off the mat. You ready? We go in five. Set it up. Three, two, let's go. One push up bear crawl. Row and row. Step back or jump back. One push up two rows option. You can always take the push up from the knees and then take the rows from the bear crawl. You could stay on the knees for the push ups and the rows. I like this incline. Still gives me nice full range of motion. Takes the pressure off the core. Working chest, shoulders, triceps and back and core. Getting it all right here. 10 seconds, guys. 10 seconds. Stay in it. Awesome job, Rachel. You got five, four, three, two and one. Recover move number three. What's the best way to get off the ground after a push up? Burpees, baby. Burpees, baby. You're gonna do a deadlift burpee. So Rachel's weights are going to stay on the ground. You're going to jump up to a burpee or step up, stand up with a deadlift hinge, jumper, step back. We go in three, two. Let's go. Burpee, step up, deadlift, stand up. So again I'm just adding right here that incline. Nice work. Just going to take a little pressure off the core. Doing like a half deadlift. Stand up. Right option. Take the weights out and just do burpees without the weights. Could add a jump at the top if you want to. We're taking the jump out at the top and doing a deadlift. You got it. Raising that heart rate. 40 seconds of burpees right here. Stay in it. 10 seconds left. Yes. You can finish it. Last. 5, 4, 3, 2. And you're out. Weights are down. Shake it out. Down to one. Dumbbell, Curtsy, lunge, lateral lunge. Nice work on the burpees, Rachel. Awesome work. We're going to take the weight in our left hand. You are going to curtsy. I'm sorry. Weight stays down. Curtsy into a lateral lunge standing on your right leg, left leg, move. Then three dumbbell in your left hand. Two. Let's go. One curtsy, one lateral lunge. One curtsy, one lateral lunge. You can. You got it. That little front rack position, little bicep curl is totally optional. Curtsy, I'm thinking knee to calf, and then right here. So I'm using this glute on the curtsy, this glute on the lateral, this glute on the curtsy, this glute. Right glute. Left glute, Right glute, left glute. Nice work, guys. 10 seconds here. 10 seconds. Stay with it. You gotta go. 5, 4, 3, 2, and 1. Gonna keep that heart rate high the entire time. Squat, jack, press, jack. One dumbbell between your legs. Take it down. Squat, jack, press jack. Drop jack, push, jack, Low impact, squat, press, jack, Squat, tap. Three, two. Let's go. Squat, curl, push. Squat, curl, push. Nice work, Rach. Squat, jack, press, jack. Inner thighs, outer glutes, dumbbells totally optional. Come on. 40 seconds. Just keep moving. You got it. Yes, you can. Right here. Whoo. 10 seconds, team. In it together. Finish it. Come on. Final five, four, three, two, one. Nice work. Rest, recover. This one's gonna be hard because your heart rate's high. Two dumbbells, curl, press. Overhead. Triceps. Looks like this. Palm stays in. 1. Curl, 1, press. Put the dumbbells together. Tricep. Woo. We go in three, two. Let's go, let's go. Curl, push. Weights come together. Triceps, separate them. Down, down, curl, push. Weights come together, triceps, down, down. Keep that core turned on. Pelvis tucked under your rib cage. That triceps is heavy, right? You got it. Curl, press weights together. Bend, extend. Take it down with control. One, hammer, curl. One, push. Hide the weights. Show them. Come on, you're in it. One more together. Team for 5, 4, 3, 2, and 1. Recover. Nice work. We're going. I'm gonna hold the weight. Rachel, you can go body weight if you want to. I'm going to do one. Squat, lunge, lunge. Looks like this. Squat, lunge, lunge. Rachel's doing lunge jumps. One squat, two lunge jumps, One squat, two lunge jumps. Or lunge with me in three, two. Let's go. One squat, lunge, lunge. We're going to move at our own paces. One squat, two lunges. You can take it to the jump lunges if you want. You can do step back lunges with me. Just keep moving. One squat, lunge, lunge. You got it. Come on, stay with it. Nice work, team. Crushing it, Rachel. Halfway. 20 seconds left. 20 seconds left. You got this. Keep moving. Nice work. Finish it, guys. Right here. 10 seconds. Yes, you can stay in it. Last five, four, three, two and one. How you doing? Legs on fire. I feel those legs, huh? Legs on fire. Awesome job. You're gonna grab that other dumbbell, okay? You're gonna do a full squat. Set the dumbbells down, walk out to a high plank, walk back in, grab your dumbbells, pick them up, curl and press. We go in three, two. Let's go. Squat, set, down, walk out to high plank, walk back in, pick up the weights, curl and press. Nice. Squat set, down, walk out to high plank, walk in, grab the weights, curl, press. Give me a full squat at the bottom. Set those weights down and walk it out. Nice. Core turned on. Shoulders turn on. Good chance to let that heart rate come down, right, guys? This is move eight of nine. Eight of nine. We bring that heart rate back up with move number nine. Come on. Yes, you can. You're in it for five, four, three, two and one. Go. Bodyweight only. Final move, final move. Lateral hop. High, low. Okay, so I go low, high, low, high, low, high, low, high. Right. Little shuffle, little hop. You do whatever's going to raise your heart rate. Start on your right, push left. We'll go low in three, two. Let's go low, high, low, high. Nice. Reaching those hands above the heart is gonna raise that heart rate. Come on. You got it. Final 40 seconds. You guys move number nine of nine, you get a one minute break between circuits. Yes. You are working for that one minute break right here. Halfway. 20 seconds, guys. 20 seconds. Feel those legs. Just keep moving one rep at a time. You got it? Yes. Rachel, come on. Ten seconds. Ten seconds. Stay with me. Go. Five, four, three, two and one. Way, one minute break, guys. Soak it in. Let that heart rate come down. Nice work. Grab some water. Nine moves down, nine to go. We're just going to repeat those exercises, switching sides as needed. Now, you know what's coming, right? Grab some water. Keeps the heart rate high. The Whole time, right, Rachel, we're flying through, right? Super fast. We love this format. So quick, so effective. You only have to tackle each exercise twice. Soak in that break. We're going to start from the top. One deadlift, one clean squat option. Deadlift, squat, right? Big inhale through the nose, big open mouth, exhale. One more, big inhale through the nose. Big open mouth, exhale. You got about 10 seconds. 10 seconds. Grab those weights. We go deadlift, clean, squat. Deadlift, clean, squat. That's your first move. Nine moves. Can you mentally wrap your head around one more time? Let's go. One more time. Yes. One deadlift, one clean squat. 40 seconds of work, 20 seconds of rest. You got this, team. We go in three, two. Let's go. Deadlift, clean, squat. Drive through the heels, drive those hips forward. That's what powers those dumbbells up to shoulder height. Yes. Hinge, drive, squat. You got it. Hip, hinge, drive, squat. Those heels pop off the mat. That generates some power for me to get those weights up. Come on. Nice work, team. Halfway, guys, Halfway. I love this one. You hit the hammies, the glutes, the quads, the hips. You get all those lower body muscles involved, and it raises the heart rate. 10 seconds. 10 seconds. Yes. You can stay with me right here. Final five, four, three, two, and one. Nice work. We got one push up, two bear crawl rows. One push up, two bear crawl rows. I'm gonna take it to an incline option. Drop to your knees for the push up. Hop to bear crawl and row. You got this, guys. Set it up. We go in five. Here we go. Three, two. Let's go. Push up, hop to bear, row and row. Nice work. Pulling from that elbow just to where elbow meets rib cage, hips, and shoulders. Stay square to the ground, to the mat the entire time. Come on. One rep at a time. Yes, you can. Yes, you can. Push ups are tough. Guess what? This is the final set of push ups you got to do in this workout. Come on, make it happen right here. One rep at a time for 10 more seconds. Let's go, team. Stay with me. Last five, four, three, two, and one. Awesome job. How do we get off the ground? Burpees, baby. I'm gonna take it from an incline. Rachel's going from the ground. One burpee, one deadlift. Stand. Stand up. One burpee, one deadlav. Stand up. Yes. Here we go. Set it up. You're on in three, two. Let's roll. Let's roll. Burpee, stand up. You can step or jump it. Come on. One, Burpee one. Stand up. Yes, you can. Just keep moving. Full body hit training right here. Getting it all. Burpees are effective. You don't have to jump. Even you can step it. I love adding the weights for the stand up. Nice big, powerful stand up drive through those hips and glutes. Nice work, guys. Come on, keep moving. You got this, Rachel. You got it. 10 seconds. Yes you can. Stay with it, team. Come on, finish. Five, four, three, two and one. You're out of it. Nice work. One dumbbell with. Going to take the dumbbell in our right hand. Standing on my left leg. Curtsy to a lateral lunge. So curtsy to a lateral lunge right there. Standing on the left leg. Right leg moves in. Three dumbbell, right hand. Two. Let's go. One curtsy, one lateral. One curtsy, one lateral. Working my left glute, then my right glute. My left glute, then my right glute. Keeping that heart rate high, you can always slow it down. You get to go at your pace. Whatever works best for you. Come on, come on. You got this. Halfway. 20 seconds, one rep at a time. One dumbbell. Come on, dig into those big strong legs. 10 seconds. You got it right here. Finish it. 5, 4, 3, 2 and 1. Nice work, guys. Hello, legs. There they are. Squat jack, cross jack. Keep that one dumbbell between your legs. Squat jack, push, Jack. Squat jack, push, jack. Sweat my eyes, right, I'm gonna show you squat, press, tap. We go in three, two. Let's go. Squat. Push it. Squat. Push it. Come on. Down, push, down, push. You got it right here. Keep moving. Yes, you can. You're crushing it. Yes. Team, 20 seconds. Halfway, guys. Raising that heart rate. Working those legs and arms all together. Nice work. Stay with it. 10 seconds. Let's go. Finish strong right here. Come on. Final five. Four, three, two. You're out. Woo. Option. Dumbbells down. Option. I'm going to hold one at my chest. You have one squat, two lunges. You can step them with me or you can jump with Rachel. Oh, nice. Thank you. We almost missed it. I'm not quite ready for those lunges yet. Curl, press, overhead tricep, curl, press, overhead tricep. Okay, so you're gonna grab those weights, palms are facing in. You are going to do one hammer curl, one press, put them together, then extend. Now we go. Grab a quick sip if you need one. Thanks for catching that. Rachel, stop bending your knees. 40 seconds in three, two. Let's go. Hammer, curl, press, put them together. Bend, extend. Down and down. Curl, press. Nice we did the legs, now we hit the arms. Let that heart rate come down if you can. Nice work. Catch the breath before we go. One squat, two lunge jumps down. My nemesis. You got it, Rach. 20 seconds. 20 seconds. Come on. Stay with it. Push. Hide them. Show them. Ten seconds here, guys. These weights should feel heavy. That means you chose the right ones. Yes, you can stay in it right here for five, four, three, two and one. Nice work. Now I'm gonna keep one dumbbell, one squat, two lunges. Rachel's got one squat, two lunge jumps. Yes. Yes. You're gonna knock it out of the car. She's ready for it. This is Moon move. This is move Seven of Nine. Come on. We go squat in three, two. Let's go. Squat, lunge, lunge. Come on. One squat, two lunges. Just keep moving. You got this, guys. Come on. This is where we dig in. Right here. Mental toughness. We are building physical strength and mental strength. Come on. You are so strong. So much stronger than you think. Prove it to yourself. Right here. Three second break. You can three second break and get right back in. Rach, you got it. Come on, let's go. Ah. You got this, guys. 10 seconds. 10 seconds. Grit your teeth. Get through it. Come on. You're in it for 5, 4, 3, 2 and 1. Nice work. Recover. Awesome job. Way to go. Way to go. Here we go. We're gonna go that plank walkout. Grab your other dumbbell. Gonna give me the full squat plank walkout. Walk back in, curl press. Okay? Set those dumbbells on the ground beside you. We go in three. Here we go. Let's go. Squat it down, walk out to that high plank, walk it back in, Find those weights, stand up tall, curl press. Nice. Set those weights back down in a full squat. Walk out, high plank, walk it back in. Come on. Full body training. Building core into every exercise. Right here. You got it. Walk it back in. Come on. Plant those heels on the ground. Nice work. Heels pop off as I walk out to the high plank. Make sure you replant the heels as you reach for those weights. And stand up out of that squat. Yes. You got it. Finish it, guys. Finish it. Five seconds. Five, four, three, two, and you're out. No weights. Final move. It's nine and nine right here. Move. Nine of nine, lateral high lows. Take a giant step left. We'll push right this time. Push right. Tap the ground up and over. Yes. Finish. Last move. Let's finish it. Come on. We go in three, two. Let's go. Tap it up, over up, over. Bigger the arms, higher the heart rate. Come on. This is it. Any gas you got left in the tank, you pour it out right here. Your final 40 seconds. Come on. Move like the athlete that you are. Prove to yourself how strong you are today. Let's go. You're here for it. Come on. Finish strong. Right here. Anything you can tackle today is going to be so much easier after tackling this workout. Dig deep. Come on. What would it look like If I said 10 seconds? Yes, you can. You can. Don't quit. Not yet. You're in it for 5, 4, 3, 2, and 1. That is an effective total body hit. Nice work, Rach. Way to go, Lynns. Grab a quick sip of water if you need it. Let the heart rate come down. We're going to stretch it out. You earned it, guys. Whoo. Nice. Feet are under hips. Big inhale. Reach up. Right wrist grabs left. Right. I'm thinking about that. Up and over, side by stretch to the right. Nice. Back to center. Switch it out. Up and over side. Body stretch. Other way. Nice. Just drop those arms, flap those wings. That feels good, right? Big inhale. Reach up. Nice and tall. Exhale, baby. Back bend. Pull the elbows down towards the hips. From here, if you feel good about it, take the hands behind the back. Interlace the fingers. Chest expansion. Pull the knuckles off the tailbone. Think about spreading your chest apart, opening up through the shoulders. If you feel good about your heart rate, give me a forward fold. Hinge at the hips. Knuckles fall toward me. Nice. You can release those hands down to the ground. Whatever feels good for you. You can soften the knees. Just sway side to side. Shake out that low back. Awesome job. From here. Go ahead, step back. Find a nice down dog. Nice down dog. Pedal out the heels. Let's go. Big inhale up to the balls of your feet. Exhale. Melt your calves into the mat. One more time. Big inhale up to the tiptoes. Exhale. Melt the calves down to the ground. Nice. Drop the knees to the mat. Find a nice quadruped tabletop position. This feels really good. From here, take that right leg. Make a big hip circle. Circle outside your left calf. Right leg comes outside left calf. And then just sit back into a nice hurdler stretch, almost like a pigeon pose. We call it a hurdler stretch right here. Nice. Just sitting into this outer glute. Should feel really good after those lateral pushes we finished with. Yes. You guys absolutely crushed this workout. Full body hit. Heart rate stays high the whole time. We love it. Quick and effective strength and cardio Nice work. Awesome job. Bring it back to center. Right here. Same thing. Other side. Draw that left knee. Big hip circle outside the right calf. Sit back. Nice. Can always stay up seated right here. Make lots of space for baby. Or you can drop down to those forearms if that still feels good for you. Nice stretching through this outer glute right here. Just sinking back, Opening up those glutes and hips. Definitely worked for it today, you guys. You worked so stinking hard. Love a quick, effective workout that is knocked out. You're done for the day. Hit every muscle group in the body. Bring it back. Quadruped position. Let's go. Big toes to touch. Widen the hips and sit back. Child's pose. Fingertips reach away. Forehead can come down to the mat. You can take a big inhale through your nose. Big open mouth. Exhale. Let the belly drop. Do it again. Big inhale through the nose. Big open mouth. Exhale. Awesome job, you guys. Push yourself over to a comfortable seated position, finishing with a little butterfly stretch. Bring the soles of your feet to to take your right hand to your left shoe. Left hand to your right shoe. Think about rounding through the spine, pulling those shoulder blades apart, sitting back, and then reverse it. Pull the chest apart. Spread the chest apart slightly. Hinge forward. Sit up nice and tall. Think about spreading your sit bones apart. Your butt bones, spread them apart. Sit forward. Open up those hips. Awesome job. You crushed this. Full body hit. Nice work, Rachel. Nice work. At home, we love sweating with you. Have a great day.
More from Lindsey
Here's my winter arc 👇 #shorts #winterarcchallenge #strengthtraining #workoutplan
The only lunchbox snack that always comes back empty 🥨 #shorts #kindlingpretzels #proteinpretzels
Strength training is the foundation. #shorts #winterarc #strengthtraining #workoutplan
I’m not waiting until January to reset ... Are you? #shorts #winterarc #12weekplan
LOCK IN your Winter Arc: our 12-week program starts MONDAY ❄️ #shorts #winterarc #workoutplan