18: 37-Mins Lower Body ISO HIIT Leg Workout at Home

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your lower body ISO hit workout. In this workout, we're gonna work your entire lower body. Legs, glutes, hips, inner outer thighs. Mix in some core, and we're gonna adding in some isometric exercises, some back to basic strength and some hit. Don't worry. I know that sounds like a lot, but I'm gonna give you lots of different options to work to your fitness level. All right, you ready? Let's do it. All right, let's go ahead and start. Just by getting warm, moving our body, just march or jog, pump those arms. You can even roll those shoulders. We're not working that upper body today, but we do want to get loose. We want to get the blood flowing, we want to get the core temperature up, and we want to get ready to move. This warm up is about getting mobility and working in those movement patterns that we're going to be adding weight to. Right? So we want to be doing it with body weight first to get our bodies ready. Let's go ahead and roll through those hips. Open them up right through here. As always, I'm going to give you lots of different options in this workout to work to your level. What's great about this, let's add a little side lunge. Step it out. You can add some arms if you want. What's great about this workout is we're working in three rounds. Three rounds of 30 seconds back to back to back. Although a few times will be setting our weights down for our last round, so we'll have a couple seconds in between. But we're starting with back to basic strength, so you can always stay just with back to basics. Take those arms up, and then let's hinge it down. So if that is where you need to be today, you can keep it there. Our second 30 seconds is going to be a version of an isometric hold. Isometric just means that we're not lengthening or shortening the muscle, right, but we are contracting. Let's hold this right through here. Let's work round through our back, flat, back down, and then round it up. Looks like this. So in that isometric, we're not just going to do a straight hold. Don't worry. You know me, I like to make it fun. So we'll add a few little things here there to make it a little different. And then our last 30 seconds. Sometimes we'll set our weights down. Let's take our hands here. Standing cat, cow. Because our last round is our hit Round. So that's our higher intensity interval for 30 seconds. So sometimes we'll add a little higher impact, sometimes you won't. But again, you will have options. Let's take it back right here. So tap it back, opening up the hips. You can take it into a low lunge if you want, or you can just open those hips, drive those arms up to stretch out through the back. So back to basic strength for 30 seconds. Isometric with a twist for 30 seconds and hit for 30 seconds. Let's take it right here, if you can. We're going to take it all the way down. World's greatest stretch. Open up that hip in the front. You can reach it up through here. Can either just hold this or take it a little rotation in through the back. So we'll get some lower body. But of course, we're going to be adding in some core as well towards the ends of our circuits. Let's go ahead and switch that. You can either switch from that high plank or the lunge again. You're here. You can hold it or you can reach through with or without dropping that knee up to you. So I'm going to remind you in this workout, this is your workout. You do you find what works for you. If you're able to step into that high plank, go for it. Otherwise, knees, and let's just take it little child's pose. Stretch and then up into that high plank position. Warming up the core, stretching through the back. So be where you are today. That's what's where you are in in your fitness journey and also just where you are today. Stretch it back and up. Let's get one more. And either walk those hands back or walk your feet up. I like to stay here. Petal up those hamstrings for just a bit. This is where I always re tie my shoes just to make sure. And slowly roll it up through your back. All right, team, so hopefully that heart rate is up, but let's stretch across right through here. You can tap out those legs. We're going to start with our very basic lunge. Now, I'm working with dumbbells and kettlebells and an optional mini band. Today, you use whatever you have available to you. You can keep this entire workout body weight if that's what's best for you. You have options of dumbbell or kettlebell. I'll show you what I'm using, but you can use something else. Maybe you want to go heavier or lighter, depending on what you have. And again, there will be a few times where we set those weights down so we can get that hit. Stretch it out right through here. All right, team, so watch me. First round, I'm gonna go with a heavy kettlebell, but you do you. We're gonna step back. Our first 30 seconds is a reverse lunge. So stepping back on those train tracks again. Again, you can have two dumbbells, one kettlebell. Then we're gonna hold isometric lunge, but we're gonna lift that heel in the back. So little lift. Then we're gonna set that weight down, and we're gonna do a little knee drive. That's our hit. You can keep it here or you can add a little jump. So grab that kettlebell or dumbbell. Right foot forward, left foot back. Let's go ahead and get it done. Here we go. So lunging it low and stepping it up. Now, you can, of course, make this a forward lunge. If that feels better for you, you can keep it stationary just like this, or you can do a little tap back. But this is your back to basics. You can stay here the whole time if that's right for you. Or in about five seconds, we're gonna hold it down. Three, two. Hold it here. So you're trying to drop that knee. I want you to think about staying forward just a bit. Core engage. You can either just hold it or lift that heel in the front. That doesn't feel good for your knees. Just hold or keep it with that lunge. Don't worry, because we're not here very long. I want you to think about that core. What is happening with your chest and shoulders, Making sure not we're not rolling it forward. Staying low for five more seconds. Then we're setting that weight down in 3, 2, 1. Set the weight out of the way, and then let's get 30 seconds of that knee drive. Remember, you can either tap it, lunge it, jump it, or no jump it. 30 seconds. Here we go. So this does not have to be super fast. Hit does not mean fast, and it does not have to mean jumping, right? You're still going to get that high intensity for your heart rate, for your muscles, no matter what you're doing. This is gonna be a burner team. I know. 10 seconds. What do you got? Hang with me for 5, 4, 3, 2, breathe. It's gonna be a high heart rate workout too. So again, you do you. If you need more of a breather in between these circuits, we're gonna get at least about 30 seconds, because we're gonna need that recovery. Right? Maybe you're like me, you're feeling that heart rate, you're feeling that leg burn. But when we take it to there, we're getting that 30 seconds to recover and go back into it. But if you need more, you just hit pause. Oh, other leg. You can do it. Team, let's take it right through here. We're gonna step back into that reverse lunge in three, two, one. Take your time. Back to basics here and drive it up here and drive it up. Drop it low and up. Core engaged. Chest open. I know your brain is already thinking about what's coming up, but remember, it's only 30 seconds. Seconds. We love these short intervals. Let's take it down and hold. So hold it here. I want you to find that good balance. Train tracks, hip distance apart. Chest open. If you want, lift that heel. All right? If you got two dumbbells, it's going to help you stay a little more balanced. If you got just one, really engage that core, right? We're trying not to pull anti flexion, anti rotation to make that core work harder. Trying to stay low. I know it's tempting. You don't have to lift that heel unless you want a little variety. 3, 2, 1. Set that kettlebell out of the way. Give yourself a second. We're gonna drive it up. So remember, the goal is a little bit of movement, a little higher intensity for our heart rate, but keeping that burn for the leg. In three, two, one. Here we go. You can either just be here or drop it low, power it up. Whatever is best for where you are today. All right, Feeling that burn. Don't worry, this workout's gonna go quickly because we only have 30 second intervals. And we got five, four, three, two, breathe. Grab some water, team. I know, I know. Right there is that heart rate. Even if you're not tracking it, you're feeling it, right? Grab that water, shake out those legs. Whatever you need to do. Maybe it's hamstring curls. Maybe it's driving them up. Maybe it's just giving yourself that real rest. We're gonna grab some dumbbells coming into a side lunge. All right, team, clear that space again. This is another time that you can keep it. Dumbbells or kettlebells, whatever you want for you. We're gonna alternate on this. So side lunge. We're just doing a little shift right to left. I want you to actually shift your weight into that hip. Then we're gonna go all on the right. We're gonna do a 15 second hold. Guess what these are. Quick. And then a 15 second hold, pop off or knee drive, whatever it looks like for you. If it's just stepping into it, then we shift here. 15 seconds. Grab those weights. Join me here. Shifting your weight in three, two, one. Here we go. Side lunge. Step up and through. So we're alternating so it won't be the same kind of burn. Don't worry. Got that lunge seat sequence out of the way. You know, I like to front load our workouts so we get those hard things up top, keep our body working. Start off with a bang, right? Shift your weight right through here. Five seconds. Three, two, one. I want you to take it right here. Hold. You got 15 seconds only hold whatever that is for you. If you need to drop these weights, you can shift your weight into that hip. Keep those shoulders back. Keep that core engaged. We got three, two, one. Here we go. Tap it in. Here's your hit. Or drive it up, drive it up, whatever you got. Team, it's only 10 more seconds. Here we go. This round is gonna feel so fast compared to to that other one. Take it over here. Here we go. Anytime we have right side, left side, it's going to feel longer. But don't worry, team, we're just right here. Shift your weight. Shoulders back, chest open and proud. Core engaged. And get ready. Let's pop it off here. Up and down. Take it up and down. Yes, you can, team. You can just tap it it in if that's better for you. But let's get that heart rate up. Little hit, whatever that is for you. Last one. Boom. Right? We like those 15 second intervals, right? Still getting that heart rate up. Getting it done. Team. Catch your breath, roll your shoulders. We're taking it down to the mat. All right, let's get a little bit of core. We're going to be doing some versions of some dead bugs if you need to keep it standing. Or I'll give you a bridge option. That's an option as well. So here we go, team. Down on your back. Oh, doesn't that feel nice? All right, we got our regular dead bug. Safe for most people. If it bothers you back, you can do or you can do a little bridge with those arms and up. In your second or third trimester of pregnancy, you might want to do the bridge as well. But here we go. We're going to start with a regular dead bug. Bring them up. Here we go. Alternate arms and legs. You're extending out if you can, but we're not flexing or extending at the spine, right? We're taking the Arms and legs out to make the core have to stabilize. So really think about that deep core, that internal transverse abdominis, Wrapping that core in, tucking that pelvis. Five seconds, and then we're gonna hold one side. So that's all we got right through here. You pick a side, hold it out. You can even lift the. Flex that foot. It's only 15, so I want you to hold it here nice and tight. Again, wrap that core. You can be here, you can be here. Everything pulled in three, two, one. Switch your sides. You're here. Little lift if you want. Try not to have that knee too far in. How about 90 degrees? Feel the difference? Again, wrap that core. Everything tucked. When we go to our hit, we're just taking it to a bicycle. So join me here for 30 here to here. If that's not right for you, take it here or with a bridge, alternating knees. So we're not worried about heart rate on this, even though it's the higher intensity interval of this move. Hopefully this good core burn was a nice little break for your legs, because then we're back at it. We got 5, 4, 3, 2, 1. Hug those knees in. Relax your back. Slowly come up onto your feet, team. We're gonna get on some kettlebell swings. All right, so this round, go ahead and bring it up. It's just. Just its own. As you know, I like to put those swings at the end of circuits or in between. We're going to start with the deadlift. So one heavy kettle bell. I'm going to go with this 35. You can go heavier, especially if you've done a swing before, but we're going to start with just your deadlift. So just driving the hips to the back, standing up straight. So it's just that hinge movement. Then if you've done the swing before, you're comfortable with the swing, we'll take it to that. So again, wrap that core. Shoulders back. Core engaged. Let's start with that deadlift. Hinge those hips to the back. Here we go. Stand up straight. Connect with the core. Lock out in the glutes and hamstrings. Squeeze. So this is our version of our hinge, except we've got some bridges at the end, but we're not going to do a whole lot of extra deadlifts in addition to this, and we're not going to do an ISO deadlift. Doesn't always work. But we are going to do a hit version of this deadlift, which is your power, which is your swing. We got three, two, one. Relax all right, you can keep it right there, especially if you're a beginner or you need to take that nice and slow version of the deadlift if you want to add the power. If you're comfortable to switch swing. We're going to drive it up, let it drop, lock it out at the top. Wrap that core, lock out glutes and hamstrings. Let it drop. Arms are not lifting, just along for the ride. Here we go. Shoulders back. Core engaged. Hinge it low. Prep it back. Three, two. Deadlift or swing. Here we go. Use your breath. That's going to help you get that power as you come up. It's also be going to to help cue you to get that rhythm to know when to lock it out. Drop, drop. Keeping those armpits squeezing. I know it sounds weird, but that's going to activate your lats. Drop in the chest, but don't round in the back. We got 5, 4, 3, 2, 1. And relax. Pedal those feet right through here. All right, team, quick sip of water again. Kettlebell out of the way. We're on to circuit two. I know. Would you believe that was the whole first circuit? I know. It's gonna be a little different today because each move has three variations. Again, you can always keep it back to basics. You do you. All right, let's take it back. So we're going to start with a paa squat. I'm going to go two heavy dumbbells here. Cuz I like to rest my weights on the top of my legs in this paa Pa or sumo legs out. We're going to do a little ISO slide. So you can either just hold it or you can slide those heels together. That's why you can have that kettle bell or two dumbbells here, but you may want them here. That's going to really activate those inner thighs. Then we're going to set those weight weights down. We're gonna do a little pop in. I really want you to think about bringing those heels together. Low impact or jumping. But bring the heels together for inner thighs. Heavy weights if you got them. Join me right here. Shoulders back. Regular plie squat or sumo squat in 3, 2, 1. I think you're gonna like this round. It's gonna go by faster than that first one, I promise. Right here and here. Yes, you can drop it down, squeeze up through the inner thighs. But remember they're also connecting to that pelvic floor. Little lift as you connect with the glutes. We got five more seconds. Back to basics. Moving through. You can Keep it here. Or you can join me with this hold. So isometric hold. You can just hold it here. If you want to get those inner thighs working, drag those heels together. It does not have to be a big movement. Just take it side to side. Here we go. Think about bringing the heels together. You don't have to come all the way up. I want you to stay down for that ISO. But really think inner thighs, glutes, deep, low core. 5, 4, 3, 2, 1. Set those weights down. All right, team, give yourself a second. We're gonna pop it in. Either bringing those heels together with a jump and then out or drag it in quickly for a little bit of hit. 30 seconds. Here we go. And here. And boom. I know. A little different than when we're just doing a basic jump squat, right? We're really trying to bring those down together. Even if you're low impact. Squeeze, squeeze. Feel the difference. Inners and glutes and heart rate. I know. And breathe. Yes, team. 5, 4, 3, 2. Hit. Tap it out, team. You may even want to tap them out a little bit out front. All right, how about a little curtsy? I know. One more time. Right and left. But you're gonna like it. We're gonna take it. Just alternating right and left like we did with our side lunge. Then we got our right side. We're gonna tap it in. So here's your ISO. You can hold it or tap it in. Then we got our left side. Tap it in. Then we're setting our weights down. Good old fashioned skater here. Right side to side. So join me here. Heavy weights, whatever you got. I'm gonna stick with dumbbells. We're gonna alternate that curtsy lunge. Then right side tapping left side. Tap in, skater. Here we go. Drop it down. Step it through. Drop it down. Keeping the chest open, crossing that leg behind. But it doesn't have to be super far, but we're really activating those outer thighs. We got inner thighs with our plie. If you want to just tap back, you can tap back too. Yes, you can breathe. Drive it up. Take it right here. I want you to hold it down. Find that ISO on that right side. Try to get low. You can keep it here or you can tap it in. Take it. Tap it in. Yes, team. Tap it in. And breathe. So we're low. 30 seconds each. I know this one's a little longer. You can stay up top if you need to, but try to get low. Either holding or tap or tap. 3, 2, 1. Step through it. Other side. Find that ISO. Find your balance first, right? Get low, tap it in. Bringing that back foot in. I know, I feel it, too. What's happening with your core? Keep it engaged. Yes, you can. This feels like hit in itself. I know, but I still hold. Little tap in five seconds is all we need. Four, three, two, one. I know. Table. Set those weights down. We still gotta get a little hit, right? Let's do it. You can step, tap behind, you can jump it. You can keep it low, you can take it high. Join me for 30 hit. Here we go. Now. I know, like me, your heart rate may be way up from those lunges. So it's totally fine if you want to keep it low. Impact. If you want to get lower for more of a burn. If you want to keep it a little higher here or even lower here. Yes, into those hips, side to side. Outer thighs, we got inner thighs with that plie. We got three, two, one. Grab some water. So a little quicker. Not as much right side, left side, but a little right. Grab that water. All right, team, give yourself a second. Catch that breath, right? I know. Heart rate is high. Join me down on the mat. Remember, we want to get those heart rates up during that hit interval, but we want that recovery time, too. Recovery is part of the process. Rest in is a part of hit. Join me down here, team, into a plank position. Here's what we got. Our regular plank, but we're going to add some movement, so we're holding here, if you can. We're going to drive the knees in. Little pike. Little knees are isometric. We're going to get 30 seconds each side with a side plank. Our hit is going to be a climber. If you need to do any of that standing up top, you can. If you need to do any of that on your knees, this can be your knee pike. This can be your side plank. You pick what's best for you. We got 30, 30, 30. I know it feels longer, but we got some variety. So join me here. Little stretch for your back. Big inhale to expand. Exhale. Let's lift into that plank. This is our back to basic strength. Let's add some movement. Drive the knee to the chest. Lift the hips. So what we're doing here, we're creating the space with the pike. You might find this more comfortable here, but when we're on our elbows, we have to make the space right. So that really forces us to lift through the center. That's why I Love this move. 3, 2, 1. Join me on your side. Lift it up and hold. You can be on the knee here if you. It's just ISO. We're not doing anything crazy. We're just holding. So you can bring all the way up if you want. So plank is the isometric that we hear about the most, right? Isometric again, meaning the muscle is not lengthening or shortening, but it is contracting. We got all through the core. We got that lower oblique. We want to open up in the chest for 3, 2, 1. Give yourself one a second. Slide it over. Let's get same thing. Other side. So we're here, team. Find that good positioning. You can start in the knee if you want. 30 seconds, side plank lift. So on the knee, or all the way here. Again, just holding, but we're zipped up here. Chest is open. Try to bring that hand up if you can. Staying lifted, Driving up through the side, right? Right through there. 10 seconds. Lift up through that hip, above that shoulder for three, two, one. Relax. All right, team, we've got our climber for our hit. You can either be on those hands, driving those knees in here, running them, or take it standing if you want. Go ahead, join me here. Here. 30 seconds. Hit. Zip up that core. Three, two, one. Here we go. You can drive the knees in to the chest or cross them. Maybe we'll add that little cross so we get more of those obliques, more of that rotation. Up to you, making sure, especially as we're tired, that we're not shifting back. We're staying above those shoulders, driving through. We got 10 seconds. Seconds to go. And then guess what, team? Our last round, little bonus round. We're using our bands or body weight. Three, two, one. Big stretch. Yes, team. Stretch it back. Bring it up. All right, team, let's come up. On to your feet. Take your time coming up. How about another swing? You know, I like to put a couple swings in a workout. So I'm gonna grab my heavy kettlebell again. You can do kettlebell. You can do dumbbell. You can also keep this just with a deadlift. I want you to give yourself a second to get set. Let that heart rate come down, shake it out. Maybe do a couple practice hinges, because that's what we're going for. You're gonna feel that core because it was just working hard. So either way, you're just doing your deadlift. Stand up or take it to that swing. Lots of power. Join me here, team. And then we're on to our last circuit. Little bonus circuit. Shoulders back, core wrapped. Hinge it here. If you're swinging. Prep it with me. Three, two, Power. Drive it up, let it drop. So we do want to let that chest drop, but not rounding in the back. So keep those eyes up. That kettlebell is coming chest level or below. Not over the head, not too high across the eyes. Keep it low. If it's going high, you probably want to try heavier. Drive it up, let it drop. Use your breath. Lock it out. Push into those feet. Three, two, one, swing and relax. Let that kettlebell drop. Pedal your feet. Get a little stretch through there. Catch your breath. Put your weights away. Team. Now, a lot of times I do these workouts, and I can keep them in around 25 to 30 minutes. I know that's why a lot of you guys are here. Grab some water if you need it, but if you're short on time, you can only do 30 minutes. You can be done. Get some stretching, get some water. We covered it. If you want a little bonus circuit with the bands, hang with me. All right, team, it's going to be a shorter one, and we're going to put some things together. So if you have a band, if you don't, no big deal. I'm going to start with my thicker one. For the standing, I'll go to my elastic one as we go down. We're starting here. Above the knees. Watch me here. We're getting a monster squat. What does that mean? That means that we're moving at the diagonal. You can decide. Maybe you want to step back, make it a little star. Maybe you want to step forward. Maybe you want both. But join me here. Grab that band, bring it up above your knees. Then we'll have a little hold with some pulses. Then we'll have a little side shuffle. So grab that band. If you don't have the band, you're just moving with me. Monster squat. 3, 2, 1. So open it up diagonal. You can think of it as. Or you can go forward. Whatever feels better. I'm going to try to take it like a star, right? Or an X. But we call it monster squat because we often do the monster walk. Right, but let's call it an X. Right through here. You don't have to get super low, but we're pushing out, and we're going at the diagonal. If that's not right for you, just keep a regular squat. But this is going to get that hip mobility as well as that string. That's your back to basics. If you can hold it down here with me. I know, guys. I know they're tired. Can you get low? I know we want to be here. Let's Be here. Can we push those knees out? Push those knees out. Yes, you can. I know. I feel it too. If you need to come up a little higher, that's okay. But keep that chest open. Push the knees. We got a shuffle coming, with or without your band. Hold it and push for 5, 4, 3, 2. Here we go. Side step. Start here. Here's your hit. Let's go for it. Shuffle and out. Shuffle. Whoo. Right through here, team. Breathe. Yes. Burn. 10 seconds. What do you got, team? 5, 4, 3, 2, 1. Take it off. Join me on the mat, guys. So I'm gonna take it right through here. One more. Getting those glutes, getting those outer thighs. Let's put this above our knees one more time, and we're going to start down on the mat, so join me here. We've got that bridge. We only got one team, so make it good. We're up and out. All right, then we're going to take it to an isometric. You can keep the band here. You can put it at your feet for an isometric bicycle. Pulse through here. Pulsing it in. Pulse it in. Pressing it in. Then we're flipping it over. A little plank jack to close it out. I know it's not flat. Here we go. Up and out. Up and out. So last big push for that booty. I know it's tired, especially after those banded squats. If you want to add some weight to this, you can. I'm not gonna. But you can. Right through here. Up and out, team. Yes. Burn. You know what? I think we can make that ISO. Just hold it at the top. Right through here. Hold it here. Let's get 30 seconds. I know I snuck that in on you, but don't worry. Then we're just getting back to basics. And hit with that core pulse. Yes. If you just want to hold, work on that mobility. Stretch out through those hip flexors, wrap that core. If you want to pulse it out, you can. We got 10 seconds. Three, two, one. Booty. All right, guys, if you have the band, let's take it to your feet. Let's give ourselves a second. So we're bringing it in. We're going to pulse for 15. So strength and ISO right your whole holding this, but then you're pulsing the knee in. Pulsing here, same thing. Other side. Then we got a plank jack, so go ahead and join me here. It's 15 seconds each side. Not bad. Band of the feet, if you got it. Pelvis lift. Get set in 3, 2, 1. Pulse. If that's not right for you, I Want you to hang out in that bridge or keep one foot on the ground and drive that knee in small pulses, connecting through here. Think just as much about pulling this in. And switch. Here we go. So the isometric is here in this extended leg. That's creating your tension. Then you're doing a little cross pulse for core and rotation and bringing that knee in for extra core and hip flexor. Three, move that band right above your ankles, between your ankles and your knees. If you got it. Join me here. If you're modifying, just tap to the side if you can. Join me here. We got 30 seconds. Last move. We're gonna do a little step out or a little jump. It's your hit. Three for a second. Stretch your back. I'm gonna give you five more seconds because I need them. In three, two, Bandit. Plank jump, Jack. Here we go. Out in. Yes, you can. This is it, team. Hang with me. If you need to tap it, you can. I know you're feeling a lot of things. We're feeling the glutes, we're feeling those legs. Those quads are tired. You're feeling that core. So if you need to alternate to maintain that form, maybe you're going low impact. Maybe you just need to hold. That works too. But let's finish strong for 5, 4, 3, 2, 1. Stretch, team. When I was first programming this workout. Bring it up. Roll through that cat Cow. I wasn't sure if we have enough ISO, enough burn, or if we'd have enough hit, but I think we did it right. I'm feeling it. You let me know in the comments how you're feeling. Let's take that band off. Let's hang out right here. Don't worry, there's not a bonus swing. There's not a bonus move. If you want to get that swing on your own after this, go for it. Let me know in the comments if you did it. Let's get a little hip stretch after that. So you can either cross it here, sit in a chair, or cross it here. Press that top knee down, open up that chest. You can bring that lower leg in. Yes, team. Lots of hips, lots of glutes, outer thighs. Let me know in the comments either way how you felt after this workout. Did you like this format? I know it's a lot of burn, especially up top. It's a lot of high heart rate. But you know me, I'm always trying to get it all in so we can get you in and out. Press that top knee down, bring that foot in. Yes, team. We're Gonna keep this stretch pretty short. So please make sure that you get some stretching on your own, that you hydrate, and again, that you leave me a comment. Leave me a. Like, don't forget to subscribe to the YouTube channel, guys. We're getting close to that million. I would love to have you be a part of that. Please subscribe. That helps me reach more people. That helps me be able to keep making these workouts, workouts for you. So please subscribe. And of course, check us out in the Body Fit athletic club on the Body Fit by Amy app if you want all of these workouts plus more access to me, access to our registered dietitian, live streams, Q&As, exclusive live workouts, and more, that is the place to be. Swing those legs behind you. Child's pose. Get that nice, good stretch. Thank you for being here, team. I know it's not hard to show up every day. Listen, I get it. It's hard for me, too. I know it's not easy. Did I say hard? It's. It is hard. It's not easy. Roll through. I know you're busy. You have lives, you have jobs, you have families, but you're prioritizing movement. You're prioritizing yourself. Roll back onto those feet. Carefully. Take your time. Even if it's just 30 minutes, even if it's just five or 10. Making that time to move your body because you know that you were better for it. Not only are you going to be stronger, you're gonna have more endurance, you're gonna be healthier, but you're gonna feel better. And that's what we're about here. Thank you for being here with me today. Get some more stretching on your own. Let's get one big, deep breath in and out. You did it. That was your lower body ISO hit workout. Great job, everybody.