Shred Day 9: 30-Minute Full Body Supersets

Hi, I'm Lindsay Baumgren, fitness trainer. And today I'm partnering with NOW to bring you a full body superset workout. You can knock out in 30 minutes. And I have the awesome Rachel joining us. Rachel's gonna be offering low impact modifications today. So we are gonna be super setting a strength exercise with a power, sometimes high impact exercise. If you need a low impact option, go ahead, follow Rachel. All you're gonna need for today's workout is a set of dumbbells. We have anywhere from 15 to 20 pounds. Grab whatever you have available to you, and here's how your workout is gonna look. You have two supersets, is all about the legs and lower body. The second superset is all about the upper body. Okay, so we're going to knock out lower body. You have four exercises per circuit. We go strength, power. Strength, power. You're going to do each exercise. But here's the best part. Rachel loves this because it's her favorite, right? It is, yeah. The time drop format. So you're going to do each circuit three times or each superset three times. But we're going to drop the time. The first time is 40 seconds of work, 20 seconds of rest. Second is 30 seconds of work, 15 seconds of rest. And then we go 20 seconds of work, 10 seconds of rest. Okay, so that work time drops every single set. So it's. Ideally, it gets easier, right? But obviously it gets hard too, because you get fatigued. But it flies. It goes so fast. This is such a fun workout. It's gonna fly. And we got 30 minutes together, so let's knock it out. Let's get started with a good body weight warmup. I'm gonna start with my feet stacked underneath my hips. Big inhale. Reach up nice and tall. Nice. Let's drop those arms down to your side. Thumbs are up. Let's do some little hitchhiker circles. Warm up those shoulders. Just thumbs are up, just opening up, doing some circles here. Nice. Nice. Right here. Go. Three, go. Two, go. One. Big inhale. Reach up. Exhale forward, fold. That feels so good to start off a workout. Can you reach those fingertips for your toes? Now you're going to drop down into a low, lazy squat. Right here. Take a couple squat wobbles side to side. Let's replant those heels to the ground. Take your right hand, plant it to the ground. Thoracic spine rotation. Left arm goes up towards the ceiling. Gaze follows. Fingertips pressing into that right hip. And as you rotate through the spine, Other side. Left arm down, right arm up. Press that elbow into that left hip. That should feel good as you open it up. Nice. From here you're actually going to walk those feet together and we are going to squat heels. Pop off the ground. Extend heels. Plant on the ground. Squat heels. Pop off and extend. A little bend, extend action. Working on that ankle mobility and stretching through the posterior chain the hamstrings, backside of the leg. That feels nice. Fingertips can touch the ground if that's available to you. One more right here. Big extend. And as you bend. Let's go ahead. Plant the hand. Step back. Find a high plank. Shoulders are stacked over wrists. Core is nice and tight. Pull up on your kneecaps. Push back on your heels. From here, you are going to tap your toes side to side. Tap side to side for 8, 7, 6. You got it? 5, 4, 3, 2 and 1. Now pull those knees towards your chest. Right here. Pull and pull. Go. 8, 6, 7, 6. You got it. 5, 4, 3, 2 and 1. Now step that right foot outside that right hand. Big easy twist for me. Nice low lunge. Drop the right elbow towards the right ankle, calf, shin, whatever feels good or accessible to you. Open it back up. We're going to do that one more time. We're opening up those hips so we have nice range of motion with our squats and lunges today. Open it back up. Replant the hand. Step back. This time, tap your shoulders. Opposite hand, opposite shoulder. 8, 7, 7, 6. You got it. 5, 4, 3, 2, 2. Push ups here. All the way down. All the way up. Down and up. Nice work. Left hand or left foot outside? Left hand. Big easy twist. Gaze follows fingertips. Drop the left elbow towards the calf, chin, ankle, shoe. Open it back up. One more time. Drop that elbow. Nice work. Open it back up. This time, plant your hands. Step your right foot up to meet your left. Stand up nice and tall. Let's jack it out. Jacket, jacket. Start to raise that heart rate here. Nice work. Big jacks for eight, seven, six. You got it. Five, four, three, two and one. Let's hold those feet wise. Toes are going to face me or slightly out. Let's hit side to side. Rib cage to thigh. Rib cage to thigh. Drop those hips down and back. Eight, seven, six. You got it. Five, four, three, two and one. Take a nice wide leg forward fold. Shake out the back side of the body. That should feel good. Roll up one vertebrae at a time. Let's go. Nice and wide. Sumo squats. Tap down and reach. Tap down and reach. Heels and toes out. Nice. Down and up. Right here. Four, three. You're gonna walk those feet in. Two high knees. Last one. Walk those feet in. Run those knees up. Let's go. Get them up, get them up, get them up, get them up. Come on. You got this. Pump those arms. Eight, seven, six. You got it. Five, four, three, two, one. Plant those feet. Let's jab it out. Jab, jab. Warm up that upper body. Knock it out right here. Core is tight. Go. 8, 7, 6. You got it. 5, 4, 3, 2, and 1. Whoo. You warm? I'm warm. She's warm. Let's grab a quick sip of water and jump in to circuit one. Circuit one is all about the lower body, the legs. I'm actually going to start with one dumbbell. One dumbbell option to use one or two dumbbells for this circuit. Okay, Your first move is a one and a half squat. So Rachel's going to show you how to front racket. I'm going to hold one dumbbell right here at my chest instead of two. And we're going to go down into a squat. So it's all the way down, halfway up, down to the top, down half, down, top. Okay. Option would be to hold two dumbbells at your side as you do this. Okay. I'm going to have one dumbbell at my chest, actually. I'll go goblet style. Rachel, have two dumbbells. We'll show you some variety in today's workout. It is a one and a half squat. Let's go ahead and set it up wherever you want to have your dumbbells front racked, elbows up at your sides. Goblet style. We're just increasing time under tension, and our first circuit is all 40 20s, 40 seconds of work, 20 seconds of rest. Let's start that timer in three, two. Let's go. So it's all the way down, halfway up, down to the top, down, half down, top. So you're almost adding a little pulse at the bottom of your squat. That's going to increase that time under tension, right? Nice. Keep that core activated. Take out that reflex to just pulse right back up. Increase the intensity and the load on the quads, the top of the thighs, and the glutes. Nice work here. You got it. Think about driving those knees towards those outer three toes as you pulse at the bottom. 10 seconds here. Down, half down to the top. Finish it. Five seconds. Yes, you can. Come on. Three, two, and one. Let's finish that squat off. Nice work. From here, you're gonna drop to one dumbbell, and you're gonna do a dumbbell swing option to place both hands on the dumbbell vertically, right here. Feet can be a little bit wider than shoulder width. Hinge and drive. Hinge and drive. This is your power move. You're squeezing the glutes to stand tall. We go in three, two. Let's go, let's go. Hinge, drive, hinge, drive. So it's not a squat. This is a hip hinge, right? Squats are a knee dominant exercise. Strengthen the muscles around my knees, my quads, my glutes. This is hip dominant. Initiate with a hip hinge. Think about bringing your chest parallel to the ground, then straight up. You're just driving through those heels to stand straight up. You're working the muscles around your hips, your hamstrings, your glutes, your hips. Right here. Let's go. Come on. 10 seconds. Yes, you can keep driving through those heels. Stand straight up. Finish it. 5. Nice. 4. 3, 2, and 1. Awesome job right here. We're going to take one dumbbell option. You could always do two. I like one dumbbell for this one. Heavy go. Nice and wide. Toes are going to face me or slightly out. A lateral squat. You're going to squat. Left center, right center. Think of it as a single leg squat. We'll go right in. 3, 2, 1. Right center, left center. So you're driving off that bent leg each time. Why is this called a lateral squat versus a lateral lunge? In a lateral lunge, you're actually stepping in and out. In a squat, your feet stay planted right, driving off that outer glute to stand you tall. Think of it as a single leg squat for your right leg, then your left leg. Nice. Drive off that outer glute. Drive through that bent leg heel. Come on, you got it. Nice work. Chest up, eyes up. 10 seconds here. Keep driving through those legs. Move. 3 of 4, you're in the final. 3, 4, 2, 1. Nice work. We're gonna go dumbbell down. Body weight only for our final power move or cardio move. This one, you have the option to go high impact or low impact. It is a runner lunge. So if you're with me, run, run, drop it low. Run, run. Drop it low. Rachel's giving me step back lunges with a powerful knee drive. Let's go, you guys. 40 seconds. In three, two. Let's go, let's go. Run, run, Drop it low, high, high, low, high, high, low. Drop all the way into that lunge. Come on. Rachel's adding some powered intensity with that knee drive. Take it at your pace, your level. Just keep moving. 40 seconds. Come on. Power move right here. How are you gonna add some power today? How are you gonna increase that intensity? Let's go. You got this move for a four for that lower body circuit right here. Come on. 10 seconds. Whoo. You got it. Just keep moving. Final five. Four, three, two, and one. Second one. There we go. Those are your four moves. We repeat it two more times. Staying on that lower body, we're getting after it. Getting shorter, but the time drops. 30 seconds of work. Here we go. Work time drops, but rest time also drops. Okay, 30 seconds of work. 15 seconds of rest. So how are you going to increase the intensity? You're going from 40 to 30 seconds. 10 less seconds of work. Maybe you can go a little heavier in the weights, right? That's an option. Okay. All right, we're going to start that 30 second timer. One and a half squat. Maybe you add a second dumbbell with Rachel. We go in three, two. Let's go, let's go. It's only 30 seconds. Down, half down top, all the way down, halfway up down. Drive through the heels to the top. You got it. 30 seconds per move. You know the moves. How do you make them better this time? Right. Maybe you get a little bit deeper in that squat. Maybe you really get those knees driving out towards those outer three toes. Come on. Ten seconds here. Let's go. Use those big, strong, powerful legs. You got this. Yes, you can. 5, 4, 3, 2, 1. Nice work, guys. Dumbbell swings. 15 seconds of rest. Dumbbell swing for 30 seconds. You can always grab a kettlebell if you have one of those. We're gonna go both hands on that dumbbell vertically, hinge at the hips in three, two. Let's go. 30 seconds right here. Hinge and drive. Drive through the heels. Get that pelvis stacked right under your rib cage. That's where the power comes from, Right. Your arms are just a vehicle for moving that dumbbell. Kind of like salary is for peanut butter to your mouth, right? Come on, keep moving here. Let's go. You got 10 seconds. Nice work. Nice work. Stay in it. Nice. Give me five, four. Come on. Three, two, one. Nice. That 30 seconds flies, right. 15 seconds to rest. Lateral squats. You're going to take that nice wide space. Nice wide step. One dumbbell at your chest if you want it. Right here. You're going to drop side to side. Let's drop right in three, two. Let's go, let's go. Hit right, center, left. Remember, it's a single leg squat for each leg drive off that bent knee. Explode up. It's really about generating power. Back to center. Push. Push. Use those big outer strong glutes to drive you up to stand tall. You got it. Nice work. Come on. You got one dumbbell here. Go heavy if you can. 10 seconds. Nice. You don't have to stick with us. You can move at your pace. You got five. Come on. Three, two, and one. Nice work, guys. Body weight. Runner, squat or lunge with a knee drive. Whatever you want to do. You just got to move for 30 seconds. Yes. Let's go. 30 seconds. Raise that heart rate in three, two. Let's go, let's go. Run, run. Drop it low. Run, run. Lunge high. High, low. Add those arms. Bigger the arms, higher the heart rate. Let's go, let's go. Come on. Just keep moving right here. One rep at a time. You got this. Knocking out round two of the lower body. Stay in it. 10 seconds, team. 10 seconds. Finish it right here. Final five. Four, three, two and one. Nice work. Two down. One more time on the lower body. One more time. Dropping down to 20. 10. This round is going to fly. It's going to fly, guys. Only 20 seconds per exercise. 10 seconds of rest, which is virtually non existent. Here we go. Back at it. 1.5 squat. 1.5 squat. It's only 20 seconds. Finish off the legs right here. Last time. Through the legs in three, two. Let's go. Let's go. Down half down to the top. All the way down. Halfway up. Down. Drive. Nice work. Drive through those heels. Really make it powerful. Stand up. You're already halfway, guys. Final 10 seconds. Yes, you can. Keep moving right here. Whoo. Come on. Five. You're in it. Three, two. Let's finish this. Squat up. And you're done. Nice work. Swing it. Dumbbell swings. Here we go. 20 seconds. Whoo. You're on in three, two. Let's swing. Let's swing. Hinge and drive. Stand tall. Drive those hips forward as you drive that weight right up to shoulder height, eye level. Come on. Nice work. Halfway. 10 seconds. Man, these 20 seconds, they go so stinking fast, you guys. So stinking fast. Five. Four. Three. Two. One more. Whoo. Lateral squats. You're in it. Come on. One. Move to the next. Short transitions. Right here. Hit right. In. 3, 2. Let's go. Let's go. Right to nice. Side to side. Drive off that bent knee. Come on. Whoo. Let me tell you, this 2010 round just flies, doesn't it? So fast. Heart rate high the whole time. We don't stop. We don't stop. Just keep going after it. Right here. Final 3. Woo. 2. And last 1. Body weight, body weight, power lunges or runner lunges? You decide. It's your 20 seconds. Three, two. Let's go, let's go. Run, run. Drop it low. Come on. Right here. Finish off that lower body. This is it. Move four. The final time, you gotta do legs and then we're on to upper body. Nice work. You're working for that water break. It comes for you in five, four, three, two and one. Nice work, Rachel. Awesome job. Grab some water. You are halfway through this workout. You have the lower body leg circuit done and out of here. And now we go. Upper body, upper body circuit, same format, four moves. 40 20s for the first set, 30 15s for the second set. 2010's for the final set. Nice work, guys. You are crushing it. Let's talk about your first move. Two bear crawl rows one, plank, push up. So I'm going to find some weights option to take this from your knees option, from your toes option, find a chair or bench. You'd put your weights just on and you'd add an incline, take some pressure off the core. So I'm going to start in a bear crawl. That's a quadruped position. Shoulders stacked over wrist, hips over knees, tuck the toes under knees, hover off the mat. Row, row, step or jump back to plank. Push up. Nice. Hop back to bear crawl. Row, row, push up. Okay, your option is to take it from the knees. You can take the rows and the push up from the knees with Rachel. 40 seconds of work, 20 seconds rest. You ready for upper body? Let's go, let's go. She says starting that bear crawl position, two rows, one pushup. Tuck those toes under knees, hover off the mat. 40 seconds starts in three, two. Let's go, let's go. So I row right, I row left. Step or jump back to plank. Give me the push up. Nice. Step or jump back in. Row, row. Separate. Jump back, push up. Nice work. Give me your option is always. You can take the rows from that bear crawl position. You could jump back, drop to the knees for the pushup, step or jump back in. Row, row. You got it. Come on. Yes, you can. Right here. You got it. 40 seconds of work hitting. What muscle groups are we hitting? Oh, so many big muscle groups in the upper body. Your back right here on the rows. Okay. Your chest, shoulders, triceps on the pushups and your core is actively turned on for three, two and one. Awesome work, guys. Coming up to a standing position. Body weight only for Your power cardio move. Okay? Two jabs, two jacks. Gonna find a nice, wide, loaded stance here. Throw two punches. Jack, jack, jab, jab, Jack, Jack. Tap or jack with Rachel. We go in three, two. Let's go, let's go. Right, left, jack, jack. Jab, jab, jack, jack, Right, left, jack, jack. Notice how we squeeze our back on the jacks. Throw the punches from your back. Upper body is turned on, core is turned on. Raising that heart rate right here. Come on. 40 seconds. Yes, you can knock it out. You got this. Come on. This is all about the upper body right here. Let's go, let's go. Jab, jab, Jack, Jack. 10 seconds. Here. You got this. Come on. Stay in it. Right here. Pedal. Five. Four, Three, two, one. Whoo. Move. Number three. Good old bicep curl. Overhead press. Classic. We're gonna go hammer press, neutral curl. Palms are gonna stay facing in. Curl up to shoulders, press overhead. One bicep curl, one shoulder press. Soft bend in the knees. We go in three, two. Here we go. The heart rate come down. Catch your breath. Focusing on upper body strength right here. Biceps, shoulders. Nice. Soften in the knees. Core is turned on. Actively thinking about spreading that floor apart underneath, you can activate the quads and glutes and core. You got a big exhale. Helps push those weights overhead. And as I exhale, I think about squeezing that core. Every time I exhale. Today is an opportunity to activate those deep transverse abdominal muscles. Yes. You got this. Come on, team. 10 seconds. Those weights should start to feel heavy in the final 10 seconds. That means you chose the right weight. Let's go for three, two, and one. Set it down. Oh, no. You're going to keep your weights. Power move. You keep the weights. It is a burpee with a push up and a bicep curl. Holy bananas. That's what we say right here. You're going to set the weights down. Step or jump back. Give me a push up. Step or jump up. Stand up. Bicep curl. We go in three, two. Let's go. Set those weights down. Step or jump back. Give me a push up. Step or jump up. Stand up. Bicep curl. Rachel's going to move at her pace. I'm going to move at my pace. Right? Your option is to step back. Your option is to drop to the knees for the push up. You could always place your hands at an incline. Come on, just keep moving. Yes, you can. 40 seconds of work right here. You got this. Come on, team. Let's go. Nice work. Come on. Meant to Raise the heart rate while building total body strength with an emphasis on that upper body right here. What would it look like if I said you're in the final? 5, 4, 3, 2, and 1. Weights are down. Shake it out. Round one, those are your four moves. Four moves for upper body, right? Same thing. Grab a quick sip. We repeat them. This time, we drop the work time. 30 seconds of work, 15 seconds of rest. You ready to repeat them, Rachel? Let's go, let's go. Oh, she's on the ground because we starting beer. I stayed down. I was like, well, then get up with me. No, no, no. Okay, 30 seconds. Team two, bear crawl, rows one, pushup. Two bear crawl, rows one, pushUp. Find that bear crawl position. Option to hover those knees off the ground. We go in three, two. Let's go, let's go. Row, row, step her, jump back, pushup. You're like, holy bananas. Did she go crazy with the pushups today? Yes, we did. They're such a solid upper body move. Building foundational upper body strength. Hitting the chest, the shoulders, the triceps, the back, the core. You get it all right here. We love it. Come on. 10 seconds, guys. 10 seconds. Just keep moving. You got this. You're in the final four. Three, two, and one. Nice work. Now we stand up. No weights. Two jabs, two jacks. Two jabs, two jacks. Start with a nice wide base. Load it in those legs. Right, left, jack, jack. In three, two. Let's go, let's go. Jab, jab, jack, jack. Knock it out. Right here. Come on. Jab, jab, jack, jack. Come on, Punch, punch. Throw those punches with something behind them. You got this. Boom, boom. I love this move. Great way to relieve stress. Right here. Knock it out. Move that body. Get those endorphins pumping. You got this. 10 seconds. Just keep moving. Yes, you can. 5, 4, 3, 2, 1. 15 seconds to rest. Bicep curl, neutral press, Hammer curl, neutral press. That's where we go. Enjoy the final. The final five seconds. Grab those weights. Hammer, curl and press. Set it up. We go in three, two. Let's go. Curl and punch. Nice work. Palms stay facing in. Hammer curl hits the long head of the bicep. Two headed muscle. Neutral shoulder press. Works those shoulders, those deltoid muscles. You got it. Big push up overhead. Nice. Right here. You're in the final. 10 seconds. Are those weights feeling heavy? Those last two to three reps of every set should be a challenge. That means you chose the right weight. Too easy. You got to move up. 3, 2, and 1. Recover push up, burpee, bicep curl. The holy bananas move. The holy bananas move. That's what we finish with, right? What a move to finish with. 30 seconds, guys. 30 seconds. We go in three, two. Let's go, let's go. Step or jump back. Push up. Come on, Hopper. Step up. Bicep curl. There we go. Take it back down. One push up. One burpee, one bicep curl. Whoo. Come on. Yes, you can. One rep at a time. Just keep moving. Big total body strength move right here. A good way to finish this workout. Come on. What would it look like if I said you're in the final? Five seconds, people. Just keep moving. Three, two, one. Set them down. All right, last circuit, last round. This is it. You got four moves, 20 seconds of work, 10 seconds of rest, and you have knocked out lower body and upper body for the day. Yes. Isn't this format fun? I'm with you. I like it. It moves fast, right? You repeat each circuit times three. So we get that awesome repetition, which builds muscle. But it doesn't feel like you're repeating everything so great. Again. She's down on the ground. I'm like, why is she down on the ground? Get up. I'm just ready to sit down. We gotta go circuit three. You're on the ground. Two bear crawl, rows one, push up. Two bear crawl, rows oneS, push up. It's only 20 seconds. Maybe this is the circuit. You try push ups from your toes. Yes. Let's go. We go in three, two. Let's go, let's go. Row, row, separate. Jump, back, push up. Come on. Yes, you can. You are so stinking strong. Finish this workout strong. You got this. It's only 20 seconds per move. You can wrap your head around that. Yes, you can. Finish it. Come on. You got five seconds here. Don't quit on me. Not yet. Four, three, two, one. No weights. They go off to the side. Two jabs, two jacks. It goes quick, guys. Quick transitions. You're on in three, two. Let's go, let's go. Jab, jab, jack, jack. Come on, knock it up. Pull, pull. Jab, jab, jack, jack. Let's go. Punch, punch, pull, pull, punch, punch, pull, pull. You got it. 10 seconds. Halfway. Come on. Boom, boom. Stay in it. 5, 4, 3, 2, 1. 10 seconds. Bicep, curl, shoulder press. Bicep curl, shoulder press. Let's go. Finish it right here. Three, two. Here we go. Here we go. Curl, push. Come on. 20 seconds. So stinking easy, right? You got it. Finish it. Come on. Big, powerful upper body, 10 seconds. 10 seconds. It goes so fast. How many reps can you get in that? 20 seconds. 5, 4, 3, 2 and 1. 1. Burpee push up, bicep curl. This is it, your big finish. Anything you got left, you use it. Right here. Three, two. Let's go. Come on. Burpee pushup, separate. Jump up, curl it. Let's go. This is it, guys. Right here. This is it. Finish this workout strong. If your push ups are a struggle like mine, that's normal. That's what it should look like. You should struggle to get off that ground. Come on. 5, 4, 3, 2 and 1. Woo. We did it. Nice work, Rach. I'm with her. We're going to stay down here to stretch. Now we can. Now we can put those weights off to the side now. Now we can hang out down here. 30 minutes. Knocked out upper body. Knocked out lower body. Crushed it. Time drop format. Love it. We always love to hear what you guys think of these workouts, so let us know in the comments. We're going to stretch it out. Let's go. Quadruped position right there, that bear crawl position, except your knees are on the mat. Drop the belly, lift the chin. Oh, that feels good. Right now, tuck the chin towards the chest. Lift that spine up towards the ceiling. Pull those shoulder blades apart. Hold it here. Take your right hand and thread it under your left wrist. Just pulling those shoulder blades apart. This should feel really good, pulling those shoulder blades apart, especially after finishing upper body right here. Nice work. Awesome. Bring it back here. Hips stay high. Fingertips walk away. Forehead comes to the mat. Little puppy dog stretch. Catch your breath. Just let those lats fall to the ground. Big stretch here, creating length from fingertip to tailbone. Big inhale through the nose. Big open mouth. Exhale. Awesome job. So proud of you today for knocking out this workout. Walk it back in. Let's go again. Drop the belly. Lift the chin. Reverse it. Pull that spine up towards the ceiling. Pull the shoulder blades apart. Left hand threads under right wrist. Just reaching those fingertips away, stretching through that shoulder, pulling that shoulder blade apart. We spend so much time pulling our shoulders down and back. This is a good time to counter stretch it. Awesome job. Nice work. Awesome. From here, walk it down. Tuck those toes under. Let's go down dog. Push those hips up and back and just pedal those feet out. That feels so good, doesn't it? Big inhale here. Big inhale up to the tiptoes. Big exhale. Melt your calves down to the ground. Send the right toes long. Drop the right heel towards your glutes. Just opening up that right hip quad. Square your hips off to the mat. Let's go pigeon pose. So I'm going to pull my right shin parallel right here. I'm going to pull it parallel as I sit. Sit my left hip down towards the ground. Really stretching into this outer glute. Those lateral squats we did, hitting those outer glutes. This feels so good, doesn't it? Option you can stay up tall. Option. If it feels good, you can always walk it down to those forearms. Whatever feels good for you today there, Just hang out there. This is an awesome stretch to come back to 24 hours after you finish this workout. Always so good to stretch. I know we want to hit. We're like, I got to go. I got to get out of here. I got a shower. Just so good to take that moment to stretch. So good for preventing injury and keeping us active. Walk those hands back up. If you're down, you're going to slowly tuck that left toe under. Unwind yourself, step back down. Dog. Same thing. Other side. Left toes go long. Drop the left heel towards the glute, opening up the hip quad. Square the hips off to the mat. Pull that left shin parallel, and you're just going to sit back. Pigeon pose. Other side. Actively pushing this right hip towards the ground. So I'm opening up this right hip. As they open up this outer glute again, you can walk it down to the forearms. If that feels good for you. Just breathing into anywhere that feels tight or sticky for you today. Stretching it out, knowing that you just did something good for your body, your mind, your heart, all those things. Right? So good. I hope you're proud of yourself for moving today. Awesome work. From here, you're actually just going to push back onto your booty. We're going to stretch out the back one more time with some eagle arms. So you're going to come to a nice, comfortable seated position, whatever that looks like for you. You're going to take your right arm out at a 90 degree bend. Left arm is going to thread underneath. Palms are going to come to touch. Elbows go away from the body. Fingertips lift up towards the ceiling. Think about just pulling the shoulder blades apart again, releasing all that tension in the traps in the neck. That gets so tight. Nice. From here, just gently unwind. Let's take our left hand, plant it to the mat. Right arm gives a big side body sweep stretch, and we're going to switch it out other side. So this time, left arm comes out 90 degree bend. Right arm threads underneath. Palms to touch. Elbows go away. Fingertips go up again, spreading those shoulder blades apart, releasing all that tension. Hold it here. Gently unwind. Right palm goes to the mat, left arm goes up, big side body stretch back to center and you are done. That is your 30 minute full body superset workout. Thanks so much for joining us. We hope you enjoyed it and we hope you come back and check out more workouts because we loved sweating with you. Have a great day.