30 Minute Bodyweight Full Body Core Workout - LIVE with Amy

Happy Saturday. Don't forget to subscribe, okay? Okay. Welcome, everybody. Kai has an announcement to make. Please subscribe to get my Mama down to a million subscribers. Get to a million subscribers. Please subscribe. We've been talking about that this morning. Welcome, everybody. Today we are doing a live five full body core workout, all body weight. So you don't need any equipment. No equipment, no equipment. All body weight. We're gonna get strength and cardio, and we're gonna have a special focus on your core. So everything that we do, upper, lower, cardio is gonna get your core. Hey. Okay. Bye, guys. Welcome. Welcome. For some reason, my feed is not coming up on my monitor. All right, team. So we're gonna get it done. Say bye, everybody. Today with all body weight. We're gonna get started in just a minute, so make sure you have some space, but that is all you need. You don't need any equipment. We're gonna get strength, we're gonna get cardio, we're gonna get upper, lower, but everything is gonna work the course. Sorry, team, trying to say hi to you, but I. My feed is not showing up. But hello, hello to everybody. Welcome, welcome. We're gonna get it done. And of course, if you have time. There we go. Alozia is here. Sarah is here. Christine, Stacy. Everybody is glad you are feeling better, buddy. Right. Kat can't join right now. Oh, but Cameron wanted to say hi to Cameron. Cameron is three. Hi, Cameron. Dixie. Hello. Mary Ellen in Arizona. Carmela, Laura, Elizabeth, Paula, Sherry, David. Thank you. Janine, Sandra is here. Ashby's the leg lady. We're gonna work those legs today. Arlene, Janice, so many of our regulars. Alyssa, Jean, Jessica in Chile, New Hampshire. You and Jean both, right. Kelly from Michigan, Amy is here. Hello. Hello, everybody. If I missed you, say hello again. We are going to get it done. Let's see. I'm gonna. I don't want to say it wrong to Sanaya and Brittany. I just came to say hi. Oh, postnatal workouts, excellent. Carrie is here. Thank you, everybody. Yes, Kai is feeling better. Sorry, my fan is blowing on me because I know I'm gonna get warm, but it's getting in me, in my eyes. Dulcie is here today. Hey, Dulcie. I'm so happy to see you. Holly is here. Chastity, Heather, Linda. Welcome, everybody. So, so good to see all of your names and your faces. And we are going to get it done. So go ahead, give yourself some space. Let's go ahead and just start moving our bodies. We got a 30 minute workout today. Melissa's arms are sore from yesterday's workout. Right. I know. If you did that upper body strength and conditioning, let's see. I don't know who that was. It said love the chaos. Keeping it real, right? Chaos is my life right now with a six year old and a four year old and just life in general. I know so many of you can relate. Keep it moving. Too many things blowing on me. But that's all right. Shake out those arms. Right through here. Catherine is here. Melanie in Washington D in Toronto. Welcome, everybody. Yeah, miraculously, nobody else in the family got sick. It was just Kai last week. But we were very lucky. He had a rough few days, but we were really lucky that the rest of us stayed healthy. So just reach through here. Mel also has noodle arms. Yes. Love it, Love it. Well, we're gonna get it done today with all body weight. Let's take it flat back down and round it up. So I think you're gonna like it. I, of course, am going to give you a lot of options. So right through here. Hold it here. Roll those shoulders. As I always do and as I always remind you, be where you are today. Work to your level. Challenge yourself, but in a way that is good for you. Let's squat it down and hinge here. Right through here. Sit low and then hinge. Remember, drive those hips to the back. Drop those hips to the ground. So make them different right here. We have one more week of our fresh challenge, of our February challenge. Let's get one more. Hold that squat down and if you can, just little open of those hips, right? You can either just kind of shift your weight or pick up those feet and then walk those feet in. Let's hinge it hands down right here, either on the top of your legs or all the way on the ground. Pedal in those feet. Sierra jumping in to say hello. Step back into that high plank if that's good for you. Otherwise, take it to those knees. Totally fine. Hey, Diego and Melissa are joining. Let's take it up to that down dog and then down to that child's pose. If down dog is not right for you, you just go child's pose to all fours. But if you can, down dog and child's pose. So we get that stretch, we also get that core working because the core is going to work hard in this workout. Right through here, one more. Hold that child's pose and then hold that down dog, little petal. Right through here. If you can step one foot up. If that's not right for you, you can Take it up and do a little hinge stretch from here. But if you can reach it up, take it under, reach it up and under right through here. And then switch your legs. You can go back to that plank or you can come from the top right through. If you need to drop the knee down, you can reach it up, reach it under. Yes. And here. And step it in. Round it up. All right, team, let's tap it out and reach right through here. Okay, Mel's gonna do this tomorrow. TR is going to basketball. Let's reach it over right through here. All right, so here's what we got. We got some longer muscle endurance sets today, but I think you're gonna like it. We're gonna be working all body weight. We're gonna be adding on. So a lot of upper and lower today, which of course is slightly easier to do when we're not dealing with compound movements with weights. Right. So we're just keeping it body weight so we can add those arms in. But of course, you always have the option with everything that we do to just keep it one or the other. Right. If you need a break from the legs, take it upper body. You need a break from the upper, take it lower body or something feels too awkward or not right for you, you can do it. You do you remember it is your workout. So you do you. Jennifer is here. Just got back from Kauai. Try to catch up. Oh, love it. Only been there once, but beautiful. Hope you had a great time. Carla is here. Laura's gonna do this in 30 minutes. Can't wait to do my Amy. Ah, I love it. As we say in this house, I love it. I'll see you in 30 minutes. All right, team, so we're gonna start with a basic compound movement. But again, remember, with weights, it's just gonna feel like more mobility. Remember, we're working our core in the entire time. So we're gonna wrap that core and zip up in that core and we're gonna plie. We're gonna do a pull down. So I want you to really think push and pull with that upper body. If that's not right for you, you just keep it with the plie or you just keep it with the pull down. But we're gonna get low to high, so really pull and then push with the arms. Squeeze up through that core. We're gonna add on as we go. Let's get it done in three, two, one. Here we go. Squeeze it down, drive it up. Just think of this as an extension of your warm up. Pull Those shoulder blades in. Pull those elbows down. Right? Squeeze. Really think about bringing the elbows towards your side. You're not just going through the motions, right? You're really squeezing and activating that upper body. So I want you to be super intentional about your arms. See what happens when you actually think about pulling and pushing. And then same thing with your lower body. Squeeze up and through. Drop it low. Up and in. Activate the course. And up. Now we're feeling it, right? Katie's gonna do it tomorrow because it's tea time in the uk. As you get tired, still think about that upper body. Really squeeze tight. Push strong. Squeeze. Two more. Yes. Team, I want you to hold it right here. Yes, you can. So hold it down. We're gonna lift those heels. Yes. Core engaged. Right, Four, three, two. Take it here. We're gonna push and pull. Push and pull. Squeeze in your back and then hold it here. You're gonna pulse those elbows in. Pulse in the legs. Squeeze. Yes. You can stay low. We got four, three, two. Take it up right here. One side. Pull in side obliques. Right? I want you to take this arm out. I know they're tired, but that's what we want, right? It's endurance. Breathe. Squeeze. Still getting the pull down here. Still squeezing in the oblique. Keeping this arm straight and tight. Yes. Burn, Right, Four obliques. Three, two. Take it out right here. Other side. Here we go. Arm straight. Squeeze it in. Pull down with the upper. This leg is working. Obliques. Core is here, right? Yes. Breathe all the way in. Nice and tight with this arm. What's it doing? If I were to come and touch your arm, it would not go anywhere because it's so tight. Yes. Squeeze. We got four, three, two. All together now. Watch me. Pull down. Squeeze it in. Push up. Pull down. Squeeze it in. Right? Little bit of balance. Pull down and up. Squeeze out. In. Squeeze out in who? Yes, we got four. Don't think too hard on it. Three, two, one more. Ha. Shake it out. Do we feel it? Yes. The answer is yes. Right, so that's what we're looking like. Did I mention we're not doing intervals? So don't worry. It doesn't even matter on the live, right? Because you can't can see that clock. You can see the running clock, but you don't have our timer clock that we have in our edited workouts. Right. Grab a sip of water. But that's what we're looking at, where we're gonna build as we go. Not so different from your Monday workout, hopefully. You feel that heart rate right? All right, let's get it done. Shake that out. How does that feel, team? Right. We got some legs, we got some upper. Do you? Yes, Mary Ellen. Feeling her shoulders and back. That's what I want to hear. Right. Who says that you need weights? Well, I do. I love using weights for upper body especially, but we can get that using just our body weight with repetition, with specificity, with intentionality, all of that and everything working together. Together. Meet me on the mat. All right, team. So if you are someone that push ups. But wait, there's more and more. Melissa. That is right. All right, so push ups are not right for you. I'm going to give you some options. I would love for you to do a child's pose and then come up to a bird dog. So that is your modification. Always works. Get that stretch, come up to a bird dog. Otherwise we're going to start with a regular set of push ups. You know, we don't do this very often, but they are so good for our upper body. We're not going to stay here very long because I know our upper is sore or is feeling that. But we're going to get the core working. So regular set of push ups, we're going to bring those elbows at a 45 degree angle. We're going to lower and lift. You can be on your toes, you can be on your knees with me here, you can be on your knees here or you can go child's pose to bird dog. But join me right here. We're not getting very many lift up in that core. Core. Zip it up. We're here. Elbows in. 3, 2, 1. Or elbows out, I should say. Now, you know me, I have a previous shoulder injury and a full push up on my toes is not an option for me. So I. Or right now I'm gonna work my way up too. But I like to stay on my knees. I want you to do whatever gives you the best form. So Sherry's got a silent workout. Maybe you like that. Sorry about that. Right through here. Remember those arms that are 45 degree angle. We're almost done with push ups, so hang with me. You got four, three, two, one. I want everybody to stretch it back in the child's pose. Don't worry. That is all for push ups, right? We're not going to keep adding on from there, but here's what we want, team. We're gonna take it up to a plank, but let's go on our elbows. If you need to be knees and elbows, you can do that too. But we're gonna take it here. We're gonna get that core working. So right through here. Join me on the mat. If you need to be on your knees, you can or knees here. But I want you to zip up the core and feel it through here. Yes, you can. Right through here. Lift up and in. All the way through. And then let's lift one leg at a time. So right leg up and hold. 3, 2, 1. Switch it. Left leg up and hold. 3, 2, one. Switch it even if you're on your knees. Up and hold. 3, 2, 1. Right through here. Left leg. 3, 2, 1. One more each side. Right, 3, 2, 1. Squeeze in the glutes. Left, 3, 2, 1. Stretch it up wherever you are. So either a little baby cobra or child's pose. Now, we're gonna do the same with our upper body. Don't worry, we're not gonna put them together, but watch me. We're gonna lift out right through here, and then we're gonna lift out, and then we're gonna lift up. So start here again, wherever you need to be for your plank. We're gonna lift that elbow up to the side, bring it up in the plank in 3, 2, 1. Here we go. Right arm lift. 3, 2. Squeeze in the back. Back to center. Left arm lift. 3, 2. What I want is not this, it's not a twist. I want you to squeeze in the back. Squeeze in that upper right. Yes, you can. Keep those hips and shoulders square. Left, right, there's that core. One more each side. Lift that elbow up on the right. Hold it nice and tight. Switch it to the left. 3, 2, 1. Let's keep it at that because we're gonna get that forward raise later. Stretch right through there. That's it. Come up on your feet. Wanted to sneak in some push ups, but I wanted to get them done early so we get them out of the way. All right, let's give our upper body a break. Let's keep that core working, all right? Sarah says, holy sweat, I love it. All right, so regular lunge. You know it, you love it. Here's what we got. We're gonna start with the lunge, if you can, and you've got the balance to do it. You're either gonna hinge forward here or you're gonna hinge forward here. So lunge to one legged deadlift or just a forward hinge. Let's get it done. Core engage. Core on fire. Right, shoulders back. Three, two, one. So lunge it down, bring it up. You can either hinge here or one leg lunge. It down. Drive up and through. Hinge. Yes. Right. Take it here so that core is really coming into play when you hinge it forward. Either way, even if you're not lifting that leg, you still got to use your core right here. Take it down and up. Take it down. Drive up through that heel so your heel has the control. If you need a little extra balance, be close to that wall. Down and up. Yes, you can. All right, team, let's add on. Watch me lunge. Hinge. Cross it over. Curtsy. Back to center. Hinge. You do you. If that's not right for you, you can just keep it forward and keep the hinge right. Curtsy and hinge. Hinge. Keep it moving. Yes. Burn. But what I want you to think about is the core. Right through here, right. Then curtsy. Core and hinge. Now, we wish that our upper body was burning, right? Because now our legs and our glutes are burning. One more curtsy and hinge. Little stretch right through here, but stay on that side. All right, we're right here. We're gonna keep it here. We're gonna lunge and hinge. I want you to go out wide with those arms, so I want you to think of it almost like a little helicopter, right? So we got it right here. Watch me one time. Lunge and hinge. Right? So even if you're hinging with your foot down, big squeeze in those back muscles. We're gonna get it done right through here. Here we go. Open up wide. Squeeze, squeeze. Hinge. Let's just keep the regular. And hinge. Yes, you can. Open, squeeze again. Really think intentional with that upper body, squeezing those back muscles just like we did with this one, right? Squeeze. Back and shoulders. Right through here. Yes. We got two. One more. All right, team, I want you to cross it over to that curtsy. Right through here, all right? We're gonna get low in the curtsy, and it's an isometric, all right? I want you to think of it as reverse fly. Thumbs are forward. Squeeze, squeeze. Lower body's not moving. Just stay hinge. Right. You can do it. Breathe. Four, three, two. I want you to turn those thumbs up right through here. So palms forward. Up. Squeeze. Yes. And breathe. Four, three, two. Hold it here. Watch me squeeze. Take it down. So watch my lower body. Lunge it up. Hinge it forward. Lunge it up. Squeeze. Hinge it forward. You can do it. Hang with me. I know. I'm feeling it too. And breathe. We got four core. Three, two. Last one. Ah. Breathe. Right. Shake it out. I know I know, right? All right, before we get to that other side, hands right here. A little cross for core. No squat, cross. Just think standing. Crunch. So we're giving our legs a little break. We're keeping our chest open. Little. Little stretch. Then we're gonna get that other side. Yes, you can breathe. Nice, team. Four more. Four, three, two, one. How about some water? Because we haven't done it in a bit. Sorry, team. All right, get into that other side. Let's get it done. Can I even remember what we did before? Yes, I can. All right, so remember, we did lunge and hinge. So other leg is working. If you need to give that leg a little stretch, go for a grab onto a wall. Whatever you need to do. Other leg is doing the work. Lunge and hinge, either forward hinge or one leg. Then we add that curtsy. Then we're gonna add some upper, but we're gonna switch up our upper as we're here. Then we'll get a breather on the mat. Don't worry. All right, team, right through here. Zip up that core. Shoulders back. Lunge and hinge. Here we go. Take it. Lunge and hinge. Remember, you can keep that back toe on the ground. Totally fine. If you're feeling it, take it here. Another option is to have a place to give yourself a little bit of balance, right? Either the wall, chair, something like that. You can even use the floor, but just make sure you don't round. Right. Lunge and hinge. Keeping that back flat here. Let's go two more. Then we're adding that curtsy, see? Yes. All right, keep that, but add a curtsy. So we're going regular lunge and hinge. Curtsy, Lunge and hinge. Yes, you can take it down. Hinge either with the leg on the ground or not curtsy. You can also do the hinge from here. Yes, you can. Ah, breathe. Curtsy. That's where that core comes in, right? I told you. Core working all the time. Down and up. Last one like this. All right, team, so watch me. With me here, we're gonna switch our arms here to here. So I want you to watch that first. Up by the ear, past the hip. So not just here. I really want you to work on mobility by the ear, past the hip, as far back as you can, but at least to here. Just squeeze in the back. All right, here's what it looks like, right? So we got our lunge, we got our hinge. Balance, lunge. I know that balance might be a little. A little tougher. Than going out wide because we get a little help with that. Breathe. I want you to switch your arms right through here. So what does that mean? Right? No, you know what I mean, right? Other arm going up. Other arm going to the back. I don't know if I did it, but that's okay. Breathe, breathe. Squeeze. One more. All right. Cross it in that curtsy. Oh, why does this one hurt so much more? Right, we're going both up, both back. Stay right here. Stay low and switch up by the ears. Up to the ceiling. And here, right here. So lunge it. And what's wrong with me today? Lunge high and hinge. Yes. I'm keep you in curtsy for a reason. Because it's more balance, right? More core squeeze, shoulders reach. Intentional with those arms. We got four. And back. Three, two, one more every. Shake it out. How about a little stretch through here? Ah, I know. Guess what? We are getting there. Maybe Kurt can come check my feed again. Ha. Grab a sip of water. Team, meet me down on the mat. Let's get it done. So close. Right, Burner in the legs, burner in the arms. Put them all together. Come down on your back. Team, hug those knees in. All right, first thing, we're gonna get a little glutes and hamstrings stretch. So I want you to cross it over. You're gonna get that glute stretch, right? You're gonna bring it up right here. Here. Hands behind the head. Watch me. Lower. We're gonna lift. Everything comes in, so we're building in that stretch. If that is not right for you, you can keep it here and just do a crunch, or you can just get the stretch totally up to you. You can just do the lower, you can just do the upper. You can just do the stretch, but let it. Let's extend it up. Feel that good stretch. Lower it down. Big exhale and lift. Lower it down. Decor. Exhale and lift. If you want to try to bring your elbows up to your foot and your knee, that works too. Slow and controlled. Really get that stretch. So really think about bringing that straight leg in. We got four more. Four right through here. Yes. Three, two. Last one. Stretch it out. All right, team, cross it to the other side. Ah. Feel that stretch. We got eight from here, I want you to really think about the core and really think about bringing that straight leg up. Pressing that top knee down so you get the built in stretch. Let's get it done in three, two, decor. Here we go. Remember, you can just get the stretch. If you need to modify you can just get the upper option for you. As I'm getting tired again, make sure you press that knee down to get that mobility. You know me. I'm always trying to build in the mobility. We got four and up. We got three. Bring it in. Excuse me. Two. One more. Yes. Breathe. Let those knees drop to the side. All right, team, I want you to slowly roll it up. All right, here's what we got. If this is not right for you, if it's too much on your shoulders, I want you to do a little hinge stretch, and I want you to push back with triceps. You can still get that intentionality again, that specificity. You could grab some dumbbells if you want, but you could just get upper body if you can. Here's what we got. We're gonna bring those feet in. Reverse bridge, reverse plank. We're gonna go halfway down for triceps. We're gonna push up for glutes and hamstrings. So I want upper body from here, lower body and core, core from here. All right, Your core is working the entire time. We're gonna add on as we go. We are almost there. Here we go. In three, two. Fingertips towards you. Here we go. Halfway down. Push up strong. Push up strong. If you can, try to get those elbows to the mat. Push up. Lift. Yes. Back of the arms and up. Yes. Yes, you can. Triceps and shoulders, and then lots of glutes and hamstrings. Thank you. Oh, look at that clock. Yes. Breathe. Thank you. Holy burn is right. Dixie says legs are on fire. I think now it's probably both. Drop it down and up if you want a challenge, team. Here and lift. Right through here. Right, triceps, little kick. I have to adjust my hands when I do that, so it's totally up to you if you want to leave it out. Or here and just kick it up. Right forward, then that is it. Risk it. A break. Down, Up. Yes. Two more. Ah. Burn. Last one. Stretch it out from here, team. I know. All right, turn it over into that plank position. Right through here. Those arms. I know. Right here, team. All right, up on those elbows. Let's get a little inner and outer. So watch me. I'm crossing it over. Inner. Take it out. Outer. Cross it over inner. Out. Outer. Join me here. Squeeze those inner thighs together, then press out outer thighs. Squeeze. Zip up the core out. If that's not right for you, you can just get a little leg cross. Right? Do a big circle from all fours right through here. Squeeze. Press out. Core is Working the entire time. Squeeze and out. Whoo. Squeeze. Four more right here. Four and up. Three, two, and one. Relax it down. Look at that clock, team. All right, up onto your feet. Do you remain? Do you remain? Do you remember? Can't talk because I'm reading words too. At one point, we did a one arm burpee and a one leg burpee. We're gonna try it. That's our bonus move. Forget the clock. Don't worry about it. You have options. If you don't want to go all the way down to the burpee, I want you to just alternate your lunge, bring it up. Kind of like we did. Alternate your lunge, bring it up. All right, let's get it done. We're gonna go one arm, two on the right, two on the left. We're gonna go one leg, two on the right, two on the left. It is not very many at all. I want you to watch me. Let's do what's hurting the most. Let's do lower body first. So here we go. If you can. Right leg on the ground here. Pop it back, pop it in, bring it up. Two times with that right leg working, two times with that left. Let's get legs first. If you want to do regular burpee. If you want to just do a lunge. Whatever you do, you. Here we go. Three, two. Right leg down, left leg up, pop it back, pop it in, drive it up. You can hop it at the top if you want. And up. Switch your legs. Pop it back. Left side, hand up. Other side down, back and up. Yes, team. Breathe. One arm. It's a little trickier. It's a brain thing. So watch me here. Left to the back. Pop it back, pop it in, jump it up. If your brain doesn't like that, your body doesn't like that. Keep two hands. You can do it however you want. But let's get it done. Two right arm, two left arm. Then we are done in three, two, one. Right arm. Take it down, pop it back. Hand up. Take it down, pop it back. Switch your arms right here. Down hand, up, down. You did it. Yes. Team Alyssa, Alicia is going to catch up later as soon as the kids go down for their naps. Wet everywhere. I know. Event just did yesterday's upper body and core. Yes. Save this one. You don't want to do it. Amber joining late. So sorry about that. Guess what? But you can still do the workout, y'. All. You know how I said sometimes I don't love body weight workouts because I worry we're not getting enough done. My goal is always to prove myself wrong. I think we did it right. Everything was working, especially our core. But we got upper, we got lower, we got lots of cardio, we got lots of good burn. Sometimes I surprise myself. Let's take it right here. Stretch over. If you have time to hang out for a few minutes, we'll do a quick Q A. We will talk about our last week of fresh, and I want to give you a little sneak peek about what is coming next month. Our next challenge, you're gonna be really excited about. Dixie says that bonus was scary, but I loved it, girl. You. You've done it before. I know you have. Reach those hands back. Candace and Gus. Yes. Have workout thighs. I assume that means they are burning. Mine too. I also have workout thighs and arms and core. Right. Speaking of, tilt it forward here. Hand on the wall if you got it, or to the back. Tilt that hip forward if you're able. Bring it up or prop it up on something, but just lean forward to get that hip flexor. But if you can also lift up for that quad, push your foot into your hand or into the ground. Oh, man. Y' all stretch it out. Let's get other side. Right through here. Amanda, awesome workout. What a burner. You could do the bonus. Of course you could. Excellent. Listen, team, I've been talking about about this with my one on one coaching clients, my body fit elite clients, of how we talk about what we can and can't do. Right. Even if you did something different on the bonus, you did the bonus. Even if you had modifications through this workout, you did the workout. So I know. I call them modifications, which is great. I just want to make sure you know that there are options for you, but really, it's all in how you do the work. Workout for you. So not picking on you, Amanda. I'm so proud of you either way. But let's all work on how we phrase it and say I did the bonus. Even if your bonus looked different, Amanda did the bonus on one arm and one leg. Amazing. But if you didn't, you still did the bonus. I love it. Thank you for that, Amanda. Good segue into what I've been wanting to remind you of. If you do it differently, you still did it right. If you took a modification, that's just a different option. If your body looks different than mine, mine looks different than yours. When we're doing something, totally fine, you're here. You showed up. That is what matters. So keep that in mind. Shake it out. Let's Get a little wrist stretch. Roll through those wrists. Always a good idea, especially in a body weight workout. But also all those other things that we do all day long on our hands. Typing, phones, driving. Stretch it out right through here. All right, guys, I'm gonna grab a computer or my phone and I'm gonna chat with you. If you have any questions, let me know. Yes. Heather says the title of the workout was appropriate. Amber loves this color. Available on the website. Guys, show up and keep moving. That is what is it is about. Yes, team. Lori did the bonus. I love it. I love it. Thank you, Dora. All right, let's get one big deep breath in and out. You did it. That was your full body core body weight workout. Great job, everybody. All right, team, if you have time to hang, grab a sip of water. Water. You can sit on the mat with me. Get a few extra stretches as we go. Why not you get some of those stretches on the mat. Child's pose. Cat, cow, whatever you need to do. Pigeon. In fact, I'm gonna go into a pigeon right now if you want to join me. All right. All right, team. So getting it done. I'm gonna look at it right here. I think Kurt is bringing me. Thank you so much for being here. So like I said, we are getting it done in our last week of fresh, which is coming up. Right. If you want to switch it to that other pigeon, I'm gonna grab my computer here. Thank you. Thank you. All right, team. Melissa says, I wasn't sure I could do the one arm burpee, but it wasn't perfect, but I did it. You did it? Yeah. You know, I think the one arm is harder for my brain, but when you actually do it, it's easier than the one leg on the body. I don't know if you agree with me, but it's something about my brain being like, oh, no, we're only on one arm. And then you're like, oh, this isn't terrible. So. Ah, yes, Dixie. Wish it was longer. I need more. Girl. You can always do it again. Or also a good time to remind you that I have all those ten minute quick hits. If you want to get something extra, remember, there's a whole playlist of 10 minute workouts. A lot of them are full body. They really pack a punch. So if you want something extra, check that out. Let's see. All right, Carmela. Oh, no, no. You sprained your ankle and your knee two weeks ago. I was able to modify. Thanks so much. Oh, Carmel, I'm so sorry. I forgot that you were still modifying. But I'm so glad that you were able to still do it. Let's see. Stacy says favorite legging apparel brand for petite fame. I'm five two. Most everything I know is I. I know Lulu offers insane links. Any others you like. So I would say here's what I have been loving. I am also on the shorter side. I'm 5 5. But what I love is the brands that offer what they call the 7 8, 78 length because that ends up being a full length legging on me. So I know Fabletics, which you know, I wear a lot of. They have that. I'm trying to think of the other brands I wear Buff Bunny, they have that. Let's see, there was another one. Recently I just discovered a new brand called called Story S T O R I and they have those options. You'll see me wearing them in the Monday video and they were kind of a good length for me. The other thing that I do a lot that maybe you guys notice, maybe you don't, is that I turn them up. Right. Because I also have this issue where the leggings tend to bunch up at the bottom. So sometimes I just tuck them under. Right. So now you guys are going to be looking for that. You're going to see that I do it with a lot of leggings and but I had the same problem with shorter legs. But yes, Lululemon, which again is a little pricier of a brand. But I will say that they last a really long time. I have Lululemon that I wore through both of my pregnancies. So that is like seven years, right? They last a long time. And they do have different inseam links. So when you go into their store, their website, they have 21, 23, 25, 28. So that can be really helpful in finding a fit that is really is right for you. But look for brands that have seven eights. A lot of them have that. Now I know Fabletics does and that tends to be a good full length legging for me. So hopefully that is helpful. Let's see. All right, Dixie is going to add a bonus burn. I love it. Alozia, thank you so much. This one was hard. Yes, but you did it. So, so proud of you. Amber says what's your opinion on Pinterest challenges? Something like do 55 squats in a day. Not sure if that may if that makes sense. My sister in law is doing something like this. I feel it's not sustainable. I have some thoughts. And Amber, since you're in the Bodyfit Athletic Club, you, you know, myself and Vivian as well, how we feel about these things. So you can just see my face right now, right? Listen, I am, I am of the opinion that anything that gets somebody moving, if they weren't previously moving before or gets them moving more, is a good thing. So I don't like to, you know, be super down on challenges like that because I certainly have friends and I know people that they need something like that to get them moving. I will say the ones that have you doing something every single day and a lot of it, there's also those push up challenges, squat challenges, that is not sustainable. And I wouldn't say that's a great, great option for your body. So those squat challenges tend to be, you know, you start with this, you start with this, then you add on, you add on. But every single day of that, that's a lot on your knees. Now listen, do we. On our calendar, we would have a Monday strength day where you're doing squats with heavy weights. We would do a cardio day where you do some body weight squats. We would do a mobility day where you get some squats in a stretching. Yeah, you get squats every day in your everyday life. Sitting on the toilet, sitting on a chair. Right. But doing them in that repetitive fashion, not super sustainable. And you're not getting a lot of variety for your body. So what I would say is better if you're gonna do something like that, and I've done challenges like this before, is to do something where it's something different every day. Maybe Monday is one thing, Tuesday is another thing. Maybe it's squats, then push ups, then planks, then lunges, then, then jumping jacks. Something like that, where you're alternating what you're doing. I think those, you know, those little calendars or those challenges can be super trendy and people get really excited about it. Again, if it gets you moving, I'm all for it. But you're right, not sustainable and not great for your body. And what are you going to do after that? 30 days is up or whatever it is, 10 days, 30 days, then you're going to want to not do that for a long time because you just had 30 straight days of some squats. Right. So I think variety is so much better for you. But if it gets somebody moving who wasn't moving before, I'm all about it. Right. Hopefully that makes sense. All right, let's see. Janine says, I tried the one arm burpee. It was a Big fail. But I worked my abs by laughing. Perfect. I love it. Let's see. Gene liked the hamstring. Let me go back, let me go back. Oh, hey. Lucas and Iris with Lauren are here. Hi guys. Thanks for joining Gene. Like the hamstring stretch curl thing, sneaky core balance, Right. I think you mean when we. This one. Right, right. You know me, I'm always trying to get that sneaky mobility and sneaky balance in. Janice opted for bicycles as her bonus move. Listen, great. I love it, I love it. Janice is so super fit. You know what works for you. Thank you so much. Amy Dolce. Thank you for being here. Amy, worked out. Do you miss working out during the week? Well, listen, I am glad that you are back. Alyssa says, I always thought you were tall. I am not tall, but thank you. It is the wonder of the camera. Right? Thank you for that. No, I'm five, five short legs. So I really relate, sympathize with all the short legged ladies out there that sometimes finding pants in the right length is a challenge. Right. All right, so let's see. Charity says, surprisingly I didn't find the bonus more challenging for my heart rate. Now I feel like I'm done. Yeah. So this, this is the thing. You know, we were taking it a little bit slower because we were doing two on one side, two on the other and because we wanted more of that core focus. But when you're going heart rate. Yeah. If you can, can get quicker, great. But doing the balance challenge to it gave us a little extra course. So I love that you did that. Great idea. Great way to close out the week. Thank you, Arlene. Heading to a birthday party. Me too. I'm going to a five year old birthday party. I don't know about you, Arlene, but have fun. Yes. Great way to close out week three in fresh. Let's see. I'm so glad that you figured it out. Sharon, you could watch me on the phone. Cindy, you messed it up. That's all right. You can do this tomorrow. But I'm glad to see you here. Hi, Cindy. David is here. Mary Ellen, I subbed in pop ups for the bonus. Also super challenging. Great job, Mary Ellen. Let's see. Charity, can you build muscle while losing weight? Yes. And it's like all answers to questions questions when it comes to weight loss, it is super nuanced. Right. So if you're, you know, you've probably heard this but nutrition is the biggest part of your weight loss journey. And when you are cutting calories, if you're restricting too much, you will be burning tissue through your muscles. So you do want to make sure that if you're doing that, that you're getting enough calories and enough food and fuel to be building muscle. Right. So that's why we never want to restrict too much. But you certainly can look at the quality of your diet. I think that's more of something to look at, that you're getting more fiber and high nutrient dense foods. Your fruits, your vegetables, your green leafy veggies, your lean proteins, your whole grains, things like that. Looking at the quality of your diet is better than restricting calories. But if you're losing weight and you're just, just the goal is just weight loss, you can lose muscle, but you just want to make sure that you're getting enough food to keep that muscle, you're getting enough protein, and that you're doing the right things in your workout, that you're really strengthening as well. So we see this more when people are just, you know, going on a restrictive diet or they're just doing, you know, cardio, but not getting strength, not getting any protein. Sometimes they see that. But you absolutely can do both. You can build muscle, you can look, lose weight. You just want to make sure that you're eating enough and that you're working out in the right way. So these are things that we talk about all the time in the Body Fit Athletic Club. In fact, Vivian, our Body Fit dietitian, who's in the Athletic club answering your questions, we both do live streams every week where we answer your questions. She's been talking about this a lot, Right? So as you guys know, as a whole, we don't really focus on weight loss. We don't want that to be your main goal. But we know from you guys, from the messages we get from you, from talking to you, that that is a goal for a lot of people and we want to support that. But we want you to do that in a way that's healthy and sustainable. So Vivian has been talking a lot about that this month about different things when it comes to weight loss, how to do that in a sustainable way, how to have a healthy mindset around it so it doesn't consume your life. She's going to be continuing that in March, which I do want to tell you guys. Our March challenge that will be starting the week after next is going to be metcon. So get excited. High energy, fun, metcon Metabolic conditioning, keeping your heart rate up, metabolic resistance training, those MRT workouts, pretty much what we do in most of our Workouts is metcon, but we're going to make it a focus in March so we can keep that energy up, keep the momentum going, keep you moving. A lot of fun new workouts coming your way. So get excited about that. But Vivian is going to be continuing to talk about that. So if you have more questions, highly recommend, recommend that you join us in the Body Fit Athletic Club. There is a monthly option if you just want to join. You also get access to our previous live streams. They all stay up on the channel on the platform. We're now on the Body Fit by Amy app. So completely private community. Lots of athletic clubs club members here today and they can be the first to tell you that if you have those questions, that is the place to bring them because we're going to talk about it a lot more. Thanks, Mary Ellen, for being here. Here, let's see. Thank you, Lori, Shelley. Charity and I first started working out but only did weights, good diet plus. Oh, you're saying when made me lose weight pretty fast. It's best for my body for sure. Yes. You got to do both. Right. Amber said I told Vivian in her tough love life that I got the workout part down, but the nutrition part is, is the struggle. I think that's a lot of people, right? Yes. Especially since yesterday I worked out I totally could have some ice. Right. It's more about the mindset team and we talk so much about that in the Athletic club is that, you know, it's having that healthy mindset, not having a this for that. Like Amber saying, I worked out so I can have ice cream. It's more I worked out you can have ice cream. You don't have to work out to earn it. You can have ice cream. But we're also going to make sure that, that you are thinking about all the other good things that you're going to get in your diet and that we're not making ice cream, something bad and we're not making, oh, I ate the ice cream, I have to work out. Oh, I worked out so I can have the ice cream. Right. You see that cycle? That is what we're breaking in the athletic club is those things that our brain tells us, those things that we've learned from years of diet culture. We're getting away from that and finding a way to make your nutrition and your fitness sustainable and healthy and feel good for you. We want you to be doing this because it feels good and you feel good about yourself, not because you feel bad, you feel guilty, you feel shame. Let's get rid of all that. Let's just show up for ourselves in all the ways that we do in our fitness journey, our health journey, our nutrition journey. Show up for ourselves and feel good about it. That is what we are about. Yes. All right, team. Thank you Sarah for recommending me to your runner friends. I love it. All right, team, so if you're looking for more information on the Bodyfit Athletic Club, you can find it in the description here or@bodyfitbyamy.com join us there. Also if you're looking for one on one coaching body fit elite, check that out as well. More to come next week for metcon and we are going to finish out our fresh challenge this week. You guys have total totally rocked it out. I have loved doing fresh with you and we're going to keep it going for metcon. Thank you so much for being here everybody. Have a great weekend and I will see you soon. Bye everybody.