Shred Day 6: 30-Minute Total Body Burnout

Hi, I'm Lindsey Baumgren, fitness trainer. And today I'm excited to partner with now to bring you a 30 minute full body burnout. And I have the awesome Rachel. Hi. Rachel's gonna be offering the high impact options today. So if you want to jump, follow along with her. If you want low impact options and baby friendly options, you can follow along with me. Okay, this is what your 30 minute bodyweight workout looks like. You don't need any equipment. You have four circuits. Each circuit has four activities, exercises. You're going to do each exercise for 30 seconds of work, followed by a very short 10 seconds of rest. So it's going to go 30, 10, 30, 10. And you're going to crank through those four moves. We're going to do it times two. After you get through that times two, you'll get a nice one minute break between circuits. Okay? So it's going to move really fast. We go strength cardio. Strength cardio. You get to choose the intensity by how hard you want to push yourself. All right, first circuit is lower body. Second is upper body. Third is total body. Fourth is abs and core. Are you ready to knock out this workout, Rachel? Let's go. She is ready. All right, you guys, we're gonna start with a nice bodyweight warmup and then we're gonna jump into this 30 minute bodyweight burnout. Let's go ahead and start. Feet are stacked underneath my hips. Big inhale, Reach up nice and tall. Exhale, baby. Back bend. Pull those elbows down towards those hips. Nice. Now drop your hands right to your hips. You're gonna give me one hip hinge and one squat. So one hip hinge, stand tall. Now drop down into one squat. Stand tall. One hip hinge, stand tall and one squat. Nice. So I'm warming up the back side of my body here and the front side of my body here. Nice. Warming up the hamstrings, glutes. Warming up the glutes and quads. Make sure those knees push out towards those outer three toes on that squat. Drop one hip hinge and one squat. You got it. Using just our body weight today, but trust me, we are going to add some intensity and some fire and you are going to feel it. Nice. Two more right here. One hip hinge, one squat. Give me one more. One hip hinge and one squat. We're going to take it to the back of our space plank. Walk out. So you're going to reach those fingertips down towards the ground. You're going to walk out to a high plank position. You're going to walk it right back in. Tap those toes. Stand up nice and tall. Reach overhead. Do it again. Walk out to a high plank. Nice. I added a bench here, off to my side. I'll be using to show modifications. You could always take this to an incline. And anytime you place your hands on a chair bench for planks or push ups, it's going to take some of that pressure off the core. Nice. Right here. Give me one more plank walkout. Then you're going to hold that high plank. Okay, let's hold that high plank position. Step your right foot outside your right hand. Nice easy twist. Gaze follows fingertips. Open up those hips. Feels really good. Set it down. Find that high plank. Drive your knees towards your chest. Mountain climbers. I'm going to go slow. Rachel can pick up our pace if she wants to. You're here for 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Step the left foot outside the left hand. Nice easy twist here on the left. Feels really good. Think about dropping that right hip to the ground. Set it back down. Let's go ahead. Hold here. Give me some shoulder taps. Opposite hand, opposite shoulder. I'm gonna drop to my knees. You could always take this up to an incline. Nice. You got four. Nice work. Nice work. Three and two and one. Go ahead, walk yourself back. Hands meet the feet. Stand up nice and tall. Let's jack it out. I'm gonna tap tap. Rachel's gonna jack and jack. Go for eight, seven, six. You got it. Five, four, three, two, one. Hold those feet nice and wide. We're gonna hit side to side. Hit side to side. Hit those inner thighs, outer glutes. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Let's get those knees up. Run them up, run them up. I'm gonna march it. Rachel's gonna run high knees, high knees, high knees for eight, seven, six. You got it. Step back lunges in four, three, two. Step back lunges. Step back lunge. And set back lunge. Alternate the legs. Warming up those legs, warming up those lunges. Nice. You got it. Go eight. Nice. Seven, six. Nice work. Nice work. Five butt kicks in four. Heels to the glutes in three and two and one. Let's go heels to glutes. Open up those quads. Run it out, run it out. Nice work, Nice work. Finish that warm up right here. Go. 8, 7, 6. You got it. 5, 4, 3, 2 and 1. Are you warm, Rachel? I'm warm. She's warm. Let's do this thing. Quick sip of water. If you need it. We are going to jump into circuit number one, which is all about the legs and lower body. Circuit number one, you have four moves. Strength, cardio. Strength, cardio. 30 seconds of work. Quick 10 second transition. Your first move is a two pulse squat with a calf raise. So I'm going to drop down. Pulse two, drive to the toes. Pulse two. Drive to the toes. Pulse at the bottom, drive to the toes. From there. Could you guess what? We go right into a good old squat jump. I'll explain the rest of the moves as we go. 30 seconds of work. 10 second transition. We're on in three, two. Let's go, let's go. Pulse two, drive to the toes, pulse two. If it helps you, you only have to do each exercise for 30 seconds. You only do each exercise twice. Okay, you totally got this. Yes, you can. Stay with it. Nice work, guys. Halfway here. Chest up, eyes up. You got a name tag on. I want to know what your name is. Drive those knees out. Come on. Push to the toes. You got five, four, three, two and one. Recover. You're going to go right into squat jumps if you're with Rachel. If you're with me, low impact squat and reach. Squat and. And reach. You can add that calf raise again. We go in three, two. Let's go. Come on. 30 seconds. You can do anything for 30 seconds. Yes, you can. Just keep moving. Awesome work, Rachel. Squat jumps for 30 seconds. I know. It's pure fire. It's going to burn. You are so stinking strong. You got this, Rach. Stay in it, stay in it. What would it look like if I said 10 seconds? Yes, you can. Recovering in 5, 4, 3, 2 and 1. Recover. Walk it off. Nice work, Rachel. Awesome job. There we go. Spicy. There we go. Pass through, lunge. Standing on my right leg. Left leg goes. Reverse lunge into front lunge. Three, two, let's go. Reverse lunge, Front lunge, reverse lunge, front lunge. Is that 10 second rest? It's like it's not even there. Nothing. Remember this, first circuit is all about the legs. Second circuit's all about the arms. So if your legs are feeling spicy right now, they'll get a break in that second set. Ten seconds here, guys. Ten seconds. Stay with it. Get five, four, three, two and one. Shake it out. Rachel's gonna go into a lunge. Drop, drop to together. I'm going to go into knee drives. I'm actually going to go right leg forward, left leg back. Drive it, drive it, drive it. Three, two, let's go. 30 seconds. Drive, drive, Come on, make it big, make it powerful. Raise that heart rate. You got it, Rachel. Legs are getting nice and fiery. Come on. Right here. This is move number 404 for the first circuit. Legs. You got it, you got 10, nine, eight. Stay with it. Seven. Yes, you can. Come on. Five, four, three, two, one. Walk it off. Awesome. There we go. I know those lunge drops are killer. You guys are crushing it. Back to two. Pulse, squat, calf raise in three, two. Let's go, let's go. Pulse two, calf raise. Catch your breath. I know that 10 second rest. That's why we go strength, cardio, strength, cardio. Try and let that heart rate come down here. Heart rate's got to come down so it has somewhere to go, right? You got this, guys. Stay in it. Right here. Come on. 10 seconds on these squats. Back to squat jumps. That's where we're gonna go. In five, four, three, two, and one. Recover, shake it out. Take that. Ten seconds, Take it. Rachel's got squat jumps. Got squat and reach. Come on, guys. Last time you got to do squat jumps. In three, two. Let's go, let's go. Come on. Last time you got to do them. Yes, you can. So stinking strong, that's what you are. Stay with it. You are absolutely crushing this bodyweight workout. Come on. Who said you needed any equipment to feel the burn, right? You feel it? What would it look like if I said 10 more seconds? Hang in it, guys. Yes, you can last. 5, 4, 3, 2, and 1. You are so awesome, Rachel. Way to crush those squat jumps. Pass through, lunge standing on the left leg. Right leg is going to go. Reverse lunge into front lunge. Ok. Three, two, let's go. Step back, step forward, step back, step forward, step back. You can take out that tap in the middle. Challenge your balance. Challenge your core. Find that focal point on the floor. You got it. Nice work. Awesome job, guys. 10 seconds here, 10 seconds here. Then we rest for 10 and finish off. Legs. Come on, you got five, four, three, two and one. All right, lunge drops, option knee drives. That one minute rest is on the other side. That's what you're working for. Lunge drops or knee drives in three, two. Let's go, let's go. Drive it, drive it or drop it? Drop it. Come on. Your pace, your tempo. Yes, you can do your best. Forget the rest. It's 30 seconds. Let's see it. What do you got for me? Come on. It's gonna look different every day. Some days you bring it, some days you just get through it. Come on, let's go. Let's go. Final five, four, three, two, one. Walk it off. Nice job, Rachel. Lower body circuit is done. Let's rest, recover, grab some water. Okay, one circuit down, three to go. Upper body, on to upper body. Okay, it looks like this four moves. Strength, cardio. Strength cardio. Your first move is a one and a half pushup. I'm going to show you from the bench. I'm going to add an incline, Take some pressure off my core. It is all the way down, halfway up, down to the top. Holy bananas. It is challenging. Time under tension. Time under tension. Your alternative standard pushup. OK, 30 seconds. You only got to do push ups for 30 seconds. Then we go right into one burpee. One burpee. I'm going to take it from here. Two jabs, one burpee, two jabs. You can take it from the ground or take it from an incline like me. OK? One and a half push ups for 30 seconds. Are you ready? I'm ready. Let's go. Ready? Take it from your knees or toes. You do your best. Forget the rest. All the way down, halfway up. Down to the top in 3, 2. Start that. 30 seconds. Here we go. Down lift. Halfway up, down to the top. All the way down, halfway up, down to the top. You got it. Down half, down top. This is time under tension and it is so stinking challenging. Your alternative is a good old standard push up. Remember, you only got to do 30 seconds of push ups and you only got to do it twice. You got this. Stay in it. Come on, guys. You're in the final. 5, 4, 3, 2 and 1. Recover. 10 seconds to rest. One burpee, two jabs. I'm gonna take the burpee from an incline. Rachel's taking it from the floor. We go in three, two. Let's go. Let's go. One burpee. Jab, jab. Knock it out. Burpee. Jab, jab. Let's go. Yes, you can. 30 seconds. Push your pace. Raise that heart rate. Come on. Upper body strength right here. 30 seconds. You can do anything for 30 seconds. You're in the final 10. Let's go. Finish it. Knock it out for five. Four, three, two. Recover. Nice work on the full burpee. Awesome job. Tricep dips. Rachel's going to join me at this bench, okay? If you don't get a bench, chair, couch, tricep dips in three, two. Let's go. Let's go. Bend, extend. Shooting those elbows straight back towards that wall behind you. The farther your Legs are from your body, the harder it's gonna be. So this is harder. Walk my feet a little closer. That's easier for me. Gotta make space for my baby bump. Spread those legs open. Shoot those elbows straight back. Shoulders out of the ears. Come on. Ten seconds, guys. Feel those triceps. Make them work. Five, four, three, two. One more. Oh, there it is. Nice work. All right, guys, we go. Lateral hop, cross body, jab. Looks like this. Lateral hop jab. Lateral hop, jab, hop. Left in three, two. Let's go, let's go. Left cross body, cross body. Left cross body. Right cross body. Come on. 30 seconds. Throw those punches. Put something behind it. Come on. Use that body weight. Put your back into it. Put your hips into it. Rotate hips and toes, hips and toes. Drive through that punch. You got it. Come on. Finish it right here. Five, four, three, two. One more. Boom. Nice. Back to the top. One and a half. Push up. One and a half. Push up. Finish off upper body. We're on in three, two. Let's go, let's go. All the way down, Halfway up. Down to the top. Take it at your pace. Down half, down top. Whoo. And upper body burnout. Using just your body weight. Come on. It's challenging. You are strong. Push ups are hard. You are tough. 10 seconds. 10 seconds. Building mental and physical toughness right here. Final five, four, three, two and one. Barely getting to the top of that pushup. One burpee, two jabs. Knock it out. One burpee, two jabs in three, two. Let's go. Let's go. Burpee, knock it out. Come on. Come on. 30 seconds to push that pace. 30 seconds to raise that heart rate. You got this. Come on. One rep at a time. One punch at a time. One burpee at a time. Let's go. Stay in it, guys. You're almost there. Last 5, 4, 3, 2 and 1. Recover. Little hair flip. Ponytail Craziness. Triceps. Dip it. Dip it here. Here we go in three, two. Let's go, let's go. Every time I do this, you know what song comes in my head? What? When I dip, you dip. We dip. Put your hand upon me. Oh, my gosh. Am I too old? Do you not know this song? I don't know this song. I just aged. Oh, no. I just aged myself. You guys, she doesn't know the song. Oh, no. Oh, no. I just aged myself. I'm only 33. I promise. 10 seconds. Finish these dips off. Come on. Yes, you can. Final five, four, three, two. Give me one more because you can. Oh, there it is. Cross body, lateral hop. Cross body. Take a giant step. Left lateral push, right cross body. That's where we go in three, two. Let's go. Come on. That break is on the other side of this. Knock it out. 30 seconds. Right here. You get a rest and recover between circuits. Knocked it out. We did legs, we did arms. Now we're on to total body after this, guys. Come on. Come on. You got this. Yes, you can stay with it. Knock it out. Knock it out. 10 seconds. Finish it. You can do anything for 5, 4, 3, 2, and 1. Nice work. So you're two in the books. Grab some water, guys. Rest and recover. We are on to total body circuit number three. Total body circuit number three. You're gonna do it twice. Whoo. Let that heart rate come down. Breathe. Rest. All right, here we go. Total body. You have a lateral lunge with a knee drive. The balance part, that's that total body core. So we're gonna go lateral lunge, balance, lateral lunge, balance, hold. Okay, that's move one. You go right from that into three lateral bounds. One explode. So it's 1, 2, 3. I'm going to drive. Rachel's going to jump. 1, 2, 3. So each time you're bounding off an opposite leg. I'm just going to give a knee lift. Rachel's going to jump. Okay, those are your first two moves. I'll show you the last two as we get going. Let's go. Lateral lunges to our left. So you're gonna do a lateral lunge. The left just bending into that left leg. Right leg's going to stay straight, and then you're going to drive up to that balance position. Of course, you can always tap that foot. 30 seconds. You ready? Let's finish it. Total body. Let's go. Let's go. To the right or to the left? Sorry, to the left. In three, two. Let's go. Lateral lunge, balance, drive. Lateral lunge, balance, drive. Nice. Using that core to get that knee up. Hold for a second at the top. Think of it as a single leg squat for that left leg, and then driving that knee up. Core, glutes, hips, all working together right there. You got this. Nice work. 10 seconds, guys. 10 seconds. Stay with me. Nice. You're in it for 5, 4, 3, 2. Give me one more, because you can. Nice work. Three lateral bounds, one explode. We're going to push to our left first. First. Okay, I'll give you a knee drive. Rachel will give you a single leg bound in three, two. Let's go. Let's go. One, two, three, drive. One, two, three, Drive. One, two, three, Dr. 1, 2, 3, drive. 1, 2, 3, explode. Come on, use those legs. Big, strong outer glutes. Drive, push, push, drive, Push, push, push, drive. Nice work. Come on. Five, four, three, two. You're out. Nice work, guys. Move number two. You're going to give me two squat, two squats, one plank walkout in three, two. Let's go. I'm going to squat for two. I'm going to plant my hands and do a step back plank on the incline. Rachel's gonna do a walkout. Two squats, two body weight air squats, option plank, walkout or plank, step back, whatever works for you. Two squats, one plank. However you find it, that's up to you. Come on, come on. You got this. Keep moving. Right here, here in the 4, 4, 3, 2, and 1. Final move. Good old burpees. All out burpees. For 30 seconds, I'm gonna take them from an incline. We go in three, two. Let's go, burpees. You can stand up, you can jump at the top. You get to decide. This is your 30 seconds of burpees. You could go chest to floor, you could add a push up, give me a high plank, whatever kind of burpee. You pick your poison and just keep moving. Nice work. Come on. What would it look like If I said 10 seconds? Yes, you can. Yes, you can. Stay in it for 5, 4, 3, 2. Recover. Nice work, Rachel. There you go, Lynn. All right, guys, one more time on that total body circuit. Lateral lunge to the right in three, two. Let's go, let's go. Lateral lunge, balance knee, lateral lunge, bounce knee. Let that heart rate come down from the burpees. Second time through. Right here. Second time through. You totally got this. One move at a time. Come on. One lateral lunge, one knee drive. One lateral lunge, one knee drive. You are crushing it. 10 seconds here. Stay with it. Nice work, guys. Last five, four, three, two. Recover. Nice work. Three lateral bounds. We're gonna go right first. I'm gonna start on my left, push right. Three lateral bounds, one. Explode or knee drive in three, two. Let's go, let's go. One, two, three, drive. Nice. Drive. Push, push, push, drive. One, two, three, drive. Using those big, strong outer glutes to propel you side to side and then push you up. Come. Come on. Ankles and calves, let's go. Come on. 10 seconds. You got it. Stay in it. Keep moving. 5, 4, 3, 2. You're out. Nice work. Two more moves in total body, guys. Two squats, option plank, walkout. Option plank, step back. Two squats in three, two. Let's go, let's go. Squat, squat, plank, walkout, or step back. These are the moves. You can slow down your pace, let your heart rate come down, because you know what's on the other side of this? It's burpees. So I could step it back or I could jump back. Right there. Okay. One walk up or one step back. Come on, guys. 30 seconds right here. Just keep moving. You're in it for three, two, recover. All right, burpees, it's your final move of circuit number three. It's your final move. You got this, Rach. Yes, you can. 30 seconds of burpees. Say, yes, I can. You're on in three, two. Let's go, let's go. 30 seconds. Yes, you can. Yes, you can. You are so tough, physically and mentally. You were made to do hard things. This is just one of the many hard things you're going to do today right here. Come on, keep moving. Yes, you can. Burpee queen. You got this. Let's go. Finish it. Final five. Four, three, two. Recover. Nice work, Rachel. You absolutely rocked it. Totally crushed it. Grab some water. We are on to our final set. Three circuits down, one to go. It is abs and core, guys. Same format. You're going to do four moves for me. Strength, cardio. Strength, cardio. First move is a side plank. I can take it from an incline right here. Take it from the ground. You're going to do side plank. Option is always to put that knee down. Side plank on the right side. You're going to roll right over and go into mountain climbers. Slower, fast. You're going to drive those knees towards your chest. Side plank, other direction. Good old seated punches. You're going to sit back and jab it out. Those are your four moves. That's it. Two times through, that's how we finish this. Let's go. Rachel is pumped and ready to be done with this. She's ready to knock it out. Are you ready? Let's do it, guys. Side plank. 30 seconds. Let's start with right forearm on the ground. Right forearm on the ground. Side plank. 30 seconds. Set it up. We go in three, two. Let's go. A lot of options for side plank. Hips are high. You can stack the feet, you can scissor the feet. You can drop down to that inside knee, squeezing right here through those side abs. Get those hips lifted nice and high and hold. It's just a 30 second plank hold. You want to challenge? You could always lift that outside leg. There you go. Right there is always a way to make every exercise harder. Come on. 10 seconds. 10 seconds. That recovery time is coming for you in 5, 4, 3, 2. Recover. You're gonna roll over, you're gonna find high plank, and you're gonna go into mountain climbers for 30 seconds. 30 seconds of climbers. Yes. Set it up. You're there in three, two. Let's climb. Let's climb. Drive those knees towards your chest. 30 seconds, mountain climbers. You totally got this. You. Come on. Yes, you can just keep driving one knee at a time option at an incline, like me. Come on. You got it. You got it. Shoulders on fire. Legs on fire. Core on fire. Finish it. Got 10. 9, 8. You got this. 7. Stay with it. 6. Yes, you can. Final 5. 4, 3, 2. Recover. Woo. Mountain climbers, get me every time. Left forearm on the ground. I'm gonna be facing away from you using my chair. Rachel can face you this way. She'll go that way. Three, two. Let's go. Side plank. Other way. Lift those hips nice and high. Squeeze through those side abs. You totally got this. Come on. Hips are high. Option to stack those feet or scissor them. Rachel's gonna have to watch that timer for me, Rachel. I will. All right. My backside to you, using my incline. Here we go. 10 seconds. Come on, team. Rachel's gonna give us the final count. There you go. You have three, two, one. I love it. Nice work, guys. Seated punches come right down here. Actually, we'll face you. We'll face you. We'll knock this out together. I'm gonna sit back farther. I sit back, the more my core is gonna brace. I'm gonna jab it out. Here we go. Jab it out. Let's go. 30 seconds. Knock it out right here. You got this. Yes, you can. The farther you sit back, the harder it's gonna be. Come on. Brace that core. Jab it out. Knock it out right here. Circuit number four. You only got to do it one more time. You're crushing it. Let's go. Finish right here. Go for 5, 4, 3, 2 and 1. Nice work. One more time through, guys. And we're stretching. One more time through side plank, right forearm on the ground. Let's go in three, two. Let's go right here. Side plank on the right. A lot of planks to finish this off. I know. Hello, core. This is your abs and core circuit. Finish it strong. Mountain climbers. This side plank. Other way. Knock it out, guys. The light. Do you see the light, Rachel? We're almost there. We are almost at the end of the workout. Can you lift those hips just a little bit higher for the final ten. Nine, eight. You got this. Seven. Stay with it. Six. You are so awesome. Yes, you can. For three, two. You're done. Recover, mountain climbers. One of the toughest moves in the workout, I think, I think so. To finish it, guys. Three, two. Let's climb that mountain. Drive those knees towards your chest. Slower, fast. It's up to you. It's only 30 seconds right here. Come on. Finish this workout strong. Make yourself proud. Right here. Put your name on it and finish it. Let's go. Get those knees up. Drive. You got this. Yes, you can drive for 10. Nine, eight. You got this. Come on. Yes, you can. So strong. For five, four, three, two. You're out. Recover. Side planks, side planks. Other direction. Rachel's got that timer. We go in three, two. Get those hips up. Hold it, hold it. Can you put that other arm overhead? Stack or scissor? Doesn't matter. Always option to drop to that inside knee right here, guys. Finish strong. You are so stinking strong. Let's go halfway. Come on, team. In it together. Finish right here. You've got 10. Woo. Come on. Yes. So close. Let's go. 5, 4, 3, 2, 1. Awesome work. Nice work, guys. So stinking proud. We are punching it out. We are punching it out. This is it. Big finish. Knock it out. Sit back. Brace that core. Three, two, let's knock it out. Jab, jab, jab. Come on. Put something behind those punches. Whoo. This is it. All you got. Big finish. Final 30 seconds right here. Finish strong. Nice work. 30 minutes of body weight. Burnout. You got it. Final 10. 9, 8. You got this. 7, 6, 5, 4, 3, 2 and 1. Nice work. Great job. There we go. Woo. Solid body weight. Burnout. I think we should just stay right here. I'd like to stay on the ground. She's like, I'm in it. I'm good. That's great. Okay, let's go ahead. Kick your left leg out. You can take your right leg over. You're just going to give it a nice little gentle hug, right? My range of motion is a little bit limited here with this baby bump, you're hitting this outer glute, all those lateral movements, those side to side push outs. Nice. From here you can set the leg down. Give me a nice little gentle spinal rotation. If it feels good for you again, I'm just going to limit my range of Motion to accommodate my growing baby bump here. Awesome job. Bring it back to center. Let's go ahead. Kick both legs long. Flex your toes towards your face. Sit up nice and tall. Spread your sit bones apart and push your hips back towards that wall behind you. Big inhale. Reach overhead. As you exhale, just slightly hinge forward. Hold here. Flex the toes towards the face. Push the hips back. You're stretching through the back of the legs, the hamstrings for 3, 2, 1. Now you can collapse and reach for those toes and just let it all round through that spot. Spine. Awesome job, you guys. Way to go. Love me a good full body burnout. All right, let's keep that right leg long. Left leg comes up and over. You can give that left leg a nice little gentle hug or just sit up nice and tall and roll your shoulders back like me. Nice work, you guys. So proud of you. Awesome job. From here, you're going to take that nice little gentle spinal rotation right there. That feels really good. Nice work. We knocked it out. Crushed it, team. Nice. Bring it back together. Let's go ahead. Butterfly those feet. So you're going to pull the soles of the feet to touch. Roll the shoulders down and back. Take your right hand to your left shoe, your left hand to your right shoe. Round out through the spine. Pull the shoulder blades apart and tuck your chin towards your chest. Hinging back, think about spreading those shoulder blades apart. Now you're going to reverse it. You're going to spread your chest apart, roll your shoulders down and back and slightly hinge forward, opening up those hips. Awesome job. Nice work. Great job. From here, you're gently going to release. We're going to go into one of my favorite stretches to finish a workout. Legs are bent at 90 degrees. Fingertips face my butt. I'm going to push up into a reverse tabletop. Just reversing. We spend so much time hunched over our computers, our desks, our babies. Now we get to spread the chest apart. Lift the hips, let the neck just hang heavy. Hold it here. Awesome job. Just hold here for three, two and one. Gently set it down. That is your 30 minute body weight burnout. You can always take some more time to stretch if you need to. You crushed it, Rachel. Way to go. You crushed it at home. Thanks so much for sweating with us and we hope you come back for more workouts. Have a great day.