30-Minute Dumbbell ABSolution Workout - LIVE with Amy!

Wait for the red. Happy Saturday. Woo. Look at all those people here. Hello, everybody. Hi, Mary Ellen. Okay, it is a happy Saturday over here. We've all been up since early o'. Clock. Maya already had a soccer game and we are ready for Happy Saturday. Hey, Lori. Hey, Linda. Sandra is here. Happy Agnes is here. Kelly is going to be missing out, but she'll do it later. Lauren, Marielle. And I am so glad to see you. Courtney. Paula made it to alive again. Okay. All right. All right. Good dancing. Laurie, good to see you. Jen from rainy Georgia. Jessica. Hoppy Saturday. Hoppy Saturday. Like a bunny. Can you hop like a bunny? Hop like a bunny. Okay. Okay. Can you guys go with Daddy and say bye to everybody? Have a good weekend to everybody. Okay. See you next Saturday, Candace. And ready for the Absolution live. Oh, careful, careful. You okay? Unless you come to our house. Okay. Kai's inviting everybody over for Easter to our house. Come on over, guys. Just kidding, Lisa. Susanna. Laura is here. Tamika is here. Mel in Washington. Hello. Hello, everybody. So today we are doing Dumbbell Absolution live. It is our absolution month. Natalie has some sun finally in Minnesota. Jennifer finally making it to a live. Since the kiddos don't have any events. I feel you. We had an event early this morning with Maya's soccer game. Dre is here. You made it. Excellent. Excellent. Julie, I'm happy that you're here. Alyssa, Paula, I also wish I had their energy mobility. Don't we all? All right, team. So happy weekend. Happy Easter to all who celebrate. We are getting it done today with our dumbbells. If you don't have dumbbells, you can use whatever you have got. We are going to use that absolution format. If you did work out one which absolution with weight. Hey, Diana's here. Jessica is here. David, Melissa. It is a similar format. So we'll go back to basics. Round, real round one. Excuse me. And then we will do an absolution round where we add a little bit more core. So let's go ahead and get to it. You can just start moving your body. Just march, jog, whatever you need to do to shake it out. And let's get those heart rates up. Let's get our muscles warm. Let's get everything ready to move. Roll those shoulders. So, guys, I am still in a little bit of recovery mode with my second skin surgery. You may see my bandage popping out, but I'm feeling good and ready to move. So I may just go a little bit lighter, but I'm Totally fine to do everything now. Stitches are out. Everything is healing. Reminder to go get your skin checks. Yay. Chloe is with Max, who is nine and they are in Texas. Hey, Jen. Oh, Jenny, I'm so sorry you're not feeling good, but you can do this later. Yep. Melissa P. Is here. Stretch it out right through here. All right, team, maybe you can get that other. Thank you. Let's just take it side to side. So hopefully, if you're joining, there is still time to join us on the Absolution challenge. Even if you are just joining for the first time. Let's take it flat back down and round it up. We just started this week. We have a core focus all month long. It's a super fun month. Take it right here. Roll those shoulders. Yes. So get excited about Absolution Week 2 because it is coming up. Take it right here. Let's do a little squat and then roll the hip. You don't have to get super low. This is more about just getting. Adina, you are back. So good to see you. So happy to see you, Idina. Thanks for being here. Roll it through. So I'm gonna give you lots of options as normal, let's hinge it down and reach it up just like this. So, of course, listen to your body, work to your fitness level. Don't worry about keeping up with me or anybody else. This is your workout. I'm going to remind you to be where you are today, starting with this. Inchworm it out if you can. If that's not right for you, you stay up top or you walk it out to your knees. Let's just do a few inch worms. Slowly roll it up. Take your time. You can always go to here. That works too. Just warming up through the back of the body, through the spine. This last one, let's hold it out a little forward and back on those toes, into those shoulders. Warming everything up if you can. One big step up. Drop that back knee to lean into it. If that's not right for you, you keep it up top. Take that arm up right through here. Yes, team. And then switch your sides. Other side. Right here. Reach it up. Drop that knee. A little stretch back to that plank. Let's just do. If you're up for a few little rotations, you can drop that knee if you need to, or take it here just to open up from each side. Yes. There we go. And breathe. Walk those hands back slowly. Roll it up. All right. See? Let's tap and reach. Diana. Oh, man. You also had something removed. Glad you're getting body checks and sunscreen. Yes, I'm with you, Diane. Listen, be talking about it even more next month, which is melanoma awareness week. Awareness month. Month. But don't wait till you see something suspicious. Suspicious to get your skin checked. It's recommended that everybody get their skin checked yearly. If you're me and Diane, we're gonna go more often. So if you missed it, I've had some small melanoma spots removed just recently on my back, but I've had a few in the past, so extra careful. Get your skin checks, wear your sunscreen. All right. Valerie is here in Jamaica. Amazing. Okay, team, so we're gonna start back. Two basics, round one, Lower upper and core. We may add a few little compound movements. You know how I roll. But start with two dumbbells, heavy to medium. If you want to just go one, you can. But if you can, we're gonna try to do a racked squat. So racked, meaning those dumbbells are here. If that feels like too much, you can take it to just one. I might actually do this if it's pulling on my shoulder. I'm going to see how we go. So we're going to start with that. And then we'll take it to some upper and then some core. So rack those weights at your shoulders if you can. Core engage. Zip it up. Strong foundation. 40 seconds. Take off. Here we go. Stacy joining from Connecticut. So you'll notice when we rack those dumbbells, the weight distribution is a little different. Right. Even if we just have one having the weight in the front, our core has to engage a little bit more. Right. We also have a little bit of upper body working. And you probably feel that heart rate a little more. Right? Drive it up. We got 10 seconds. Getting low. Back to basics. Slow and controlled. And breathe. Three, two, one. And relax. All right, team. So basic bent over row. You know I love it. We're gonna start with this core engage hinge here. Let's take it up through here. And down. Squeezing those shoulder blades. Nice flat back. Zip up your core. Here we go. And here. Pull those elbows in. Now, if this feels like a lot of pressure on your lower back, you can stagger or you can take it to all fours and alternate. Maybe this is better for you, right? Right through there. Whatever is good for you. A vet in New York. Honey, Good to see you. Pull the weights towards your hips. Classic row. We love it. Squeeze it in. It's tempting to come up here, like I was about to do, but I want you to stay low breathe. 3, 2, 1. All right, team, then let's go down onto your back with your weight. Now, if you need to modify, especially if you're in my pregnancy or early postnatal doctor crowd, you can just take it to a little bridge lift if you were able. I want you to hold that weight up to stabilize. And just little leg lower. Here we go. Take off. So down and squeeze. So I really want you to think about pulling the inner thighs together and the feet together and really connecting with the core. So we're not just here, right? We're really tilting that pelvis in, Tack that rib cage down, bring the hips and ribs together, lift up on that pelvic floor so you have that strong foundation. You don't have to be pressed into the floor super tight. We're gonna have a little natural curve, but you don't want a big arch, right? So pulling everything in weight at the top to counterbalance, it's going to come into play in just a minute. Breathe. Three, two, one. All right, team, so back up onto your feet. Let's do it all again. Absolution round. Let's add a little bit more. So both weights or one weight? Watch me. We're gonna squat it down. We're gonna cross that knee. If you can go two, you're really gonna feel that heart rate as well. Let's do it. Here we go. But you're gonna feel it either way. Sit low, come up and cross. Your goal is to keep those weights in place, right? Even if you just got one, I want you to use your core to create the cross, right? It's not this with my arms, it's my core. Squat it low, nice and tight. Cross so we get that rotation through our core. And sit low in the squat so we keep those legs working. Don't forget about the legs. I know. And breathe. Three, two, one. And relax. All right, team, so to add a little core to our row, you know what we're gonna do? We're gonna take it back, but we're gonna go every other one. So we're gonna go row at the top, walk it back. Row and row at the bottom. Walk it in. So join me. We're doing both. Good form on all of it. In 3, 2, 1. Hinge it here. So row. Set them down, walk it back. Row right and left. Walking in wide. Get set, row. Try to stay low the whole time. If you can. Walk it back, walk it in. Row from here. If you need to, take it to one if that feels better for your hands where you Are. I know. Breathe. Walk it in. Get set. Bring it up. Flat back. 5, 4, 3, 2, and 1. Yes, team, back to our core. All right, here is what we got. Hi, Melinda. This time, team, you can do exactly what we just did. Remember, modification to the bridge. You can just do it here, or you're gonna do a little crunch and then lower. Slow and controlled. Bring everything in tight. Tilt that pelvis in. Take a second to get set up. In 3, 2, 1. It's a little crunch. Tuck that chin slowly. Lower. Squeeze it in at the top. Crunch. You can keep it even just this slow or a little more fluid, but make sure you're staying connected. I want you to push into the weight. Weight should be right above your chest. If you'd rather just keep it here, that works, too. Especially if you feel like you're pulling with that neck squeeze. And right here. And down. 5, 4, 3, 2, and 1. Yes. Team, up onto your feet. Grab a sip of water. We are making our way through this workout. Hello. Team MAGA saying hello from New Jersey. All right, so that's what we're looking at. Give yourself a second to just readjust. Maybe shake out those arms and legs. We're gonna do round two. We're gonna start with a little lunge. I know we've had a lot of lunges lately, but we're gonna take this one nice and wide to start. So I really want a wide lunge more in that front leg. So a little more of that hip flexor stretch. We don't normally do that. We're gonna have our weights by our side. When we add on, we're gonna add a shoulder press to make it offset. You're going to feel the difference in your core. Then we're gonna get a little biceps, and then we'll get a little plank version. So go ahead and join me here. Nice and wide. One foot forward, one foot back. I want you to wrap that core. Shoulders back. Let's take it for 40 seconds. Wide lunge. Here we go. Drop it down. Bring it up. So not so different, except that that foot is a few inches back. Right. Usually we're aiming for that 90, 90, unless we're close. But we're going long, so we get that hip flexor. And then you also feel that you're gonna feel it a little more in that front leg. Yes, you can breathe. Push up and through. Yes, team. I know it's different. Remember, you can tap back for a modification if you want. We got five, four, three, two, one. Shake it out. Good. Set up. For that other side. All right, so remember, hip distance apart, core engaged, shoulders back. Let's do it. Take it down, bring it up. Yes. And up. So a little more into that front leg. See, I'm a little bit of a hinge, a little bit of extra hamstring. Breathe. Yes. Boom. You got this, team. All the way through. 5, 4, 3, 2, 1. All right, so hang on to those weights. Let's get a little bicep core, curl, curl. We're gonna alternate. So we're gonna go one and one and then two. Nice and strong. So everything pulled in. Core engaged in three, two, one. Here we go. We got right left together. If that feels too light for you, go do it. Stagger if you want. One and then the other, and then one and two and breathe. Strong. Really working my way back up to some upper body strength. It's been about a month since I had my first skin surgery, so I've been either not doing anything or doing bands or super lightweights in between. Let's get one more all the way through. Yes, team. All right, come into a front plank position. Let's just go on those elbows. Let's just hold for this one. All right, we're gonna take. Tilt that pelvis, wrap that core. Everything is nice and tight. We're here. Find that good position. Hold it here. So, little plank checklist. What are your elbows and shoulders doing? If you feel those shoulders rotating inward, I want you to open up that chest. Think of a straight line from the back of your head, top of your head, all the way down to that tailbone. What is happening in your cool floor? Tilt that pelvis, zip up, lift up on that pelvic floor. So it should feel like a little lift. Not this, but not this, right? Little gentle lift, and then again, lock out those glutes, those quads, those hamstrings. Everything in nice and tight in that lower body, you're still breathing, but you're solid. 3, 2, 1. We don't often just hold a plank, right? Did you feel that? I did. Okay, so. All right, are we back? Are we back? All right, team, so if you can hear me, we're gonna put right foot forward into a lunge, and we're gonna have our left hand have the dumbbell. So two options. You can lunge it down and press at the bottom to really feel that core, or you can do the press at the top and then lunge it. Either way, you're gonna get that offset lunge. Try to keep it nice and wide. Press at the top and the bottom, if you can. Zip it up. Shoulders back. Here we go. So lunge and press. Right? Feel the difference? You need to take this arm out. Yes, team. Again, another option is to press at the top if that feels like too much balance, but if you can one up as you go down. Feel it. Elbow tucked in. Tight core engage. Really think about. We have a tendency to want to arch, right? So zip it up. 10 seconds. Stay low. Really makes you not think about the lunge. Right? 5, 4, 3, 2, 1. Team. All right, let's do it again. Other side. Nice and wide. All right, so we're here again. If you can, at the bottom of the lunge, press it up to feel that core have to kick in. This is your absolution round. If that's too much, press to the top. Rack it here. Nice and wide. Here we go. Yes. I know it's hard when we're doing two different motions to figure out when to breathe. That's when I say you can make that exhale a little longer. Breathe at the top. Expand, drive up through that front leg again. You can always be here. And then press. Keep that elbow in. I know it's heavy for that one side. Take it to two hands if you need to. There's that heart rate, at least for me. Offset lunge. Three, two, one, Boom. All right, team, so here is what we got. We are going to add a little plie to our biceps. I know. Not fair, but this is how we get our core. We're gonna rotate down, curl to the center. Twist, curl to the center. So wrap that core in. You're just turning your shoulders. Not in those hips and knees. Feet stay, toes out. Rotate, curl to the center, zip up that core. You got this, team. In three, two, one. Plie, curl, and up. I know. Feel that rotation in your core. A lot of core stabilization work is what we're doing when we're adding on in this absolution round. We're not flexing or extending or rotating. Well, we are rotating our spine, I should say. Yes. But if you need to, you can go one at a time. Right? And up. But it's more stabilizing than anything else. Right. Which is core work that we need in addition. And relax. All right, team, so in to that plank. So we're here. You can stay on those knees if you need to, and you're just going to do a reach and a reach. Otherwise, we're going to reach up and reach up, and then we'll do the same thing with our legs. So absolution Round for the plank. Reach and reach. Lift and lift. Zip up that core. Lift it up. You got 40 seconds. In three, two, one. Here we go. So reach long, reach long. Lift the leg, lift the leg. So if you're on your knees, you can do the same thing here. Lift and lift. Take it here. Breathe. Boom. Yes, team. Now watch. As I get tired, I'm tempted to slide back into my shoulders. I'm gonna bring my shoulders and my hips forward. Feel the difference? If you just shift forward just a bit in your hips. If you just need to hold this plank, that works too. But feel the difference. As we get tired, we slide back. But if you slide forward, you're gonna feel that core a little bit more. More. Breathe. Yes, team. Stretch it back. Sorry, we went a little long on that one. All right, but good news. We are almost there. Grab a sip of water. We're gonna get it done. All right, so heavy weights, if you got them. We are taking it to our classic deadlift. We love it here. Bring it up. Then we'll take it down with the chest press and a bridge. We're going to keep that. Those glutes working as well. And then we'll finish out with a version of a dead bug. But let's take it here. Core engaged. Zip up the core weights in the front. Remember, it's a hinge here, and then up and squeeze. Shoulders back, core lifted. Let's do it. 40 seconds. Right up through here. Hinge it forward and up. Yes. Yes, you can. As you come up, really connect. Yes. You're squeezing your glutes and your hamstrings at the top, but I want you to close that core and lift up on your pelvic floor. Breathe. Squeeze. Drive those hips to the back. Yes, team. 5, 4, 3, 2, 1. Relax. You can keep those heavies. I'm gonna go a little lighter. We're gonna do a chest press where we bring our arms in to tighten up those triceps. And we're gonna have a bridge with it. So you can either be lifted in the bridge the whole time, or you can go up and down. But tilt that pelvis in. Core engage. Start with your press. Here we go. Press. Turn them in, turn them out and down. You can start with just that and then add that bridge. I want you to bring those heels in close and lift right through here. Up and in, down and out. Bring them in. This is really the first time I've been able to to be on my back like this for a bridge healing. Squeeze, lift, and down. You got 5, 4, 3, 2, 1. Take your hands out. Big stretch. All right, team, so we're gonna stay here for a little dead bug. You can either just do a little tap, tap, or you can do a reach and a reach. Either way, tilt everything in, zip up that core. We got three. We got two, one. Here we go. Take it out and breathe here. So this is also core stabilization. Even though we're moving through our arms and legs, we're stabilizing with the spine. Remember, our core's main job is to stabilize your spine. That's what it does. So as you extend the leg, as you extend the arm, I want you to really lengthen and then pull in with that decor. Lift up on that pelvic floor. Close the core. Inhale, exhale, Close the core. Three, two, one. Hug it in. All right, team, so let's take it back to the top. Here's what we got for our deadlift. We are going to take it one leg at a time. Not right side, left side. But we're gonna alternate. So you actually have to shift your weight in between, which is gonna really play with your balance. So I want it strong through the back of that leg. If that's not right for you, you do the kickstand. Bring it up. You do the kickstand. Bring it up. All right, but if you can, shoulders back, one leg goes up. Then as you come back up, you switch it. Let's get it done. In three, two, one. Here we go. So one leg deadlift all the way up. Switch your legs. Lots of core feel. Not only is that core working on that one leg, which we're used to, but when we have to shift side to side, little bit of extra right. I'm feeling it. Remember, you can also do kickstand. Kickstand. Drive it up. I love a kickstand. Deadlift. And up. Yes, team. Drive up through those glutes. Yes, you can. Three, two. We got two. We got one. Finish it. Boom. All right, team, this time we're down on our back. We're gonna go to that press again. I want you to add. You can keep the bridge if you want, or you can add a little everything up. Tap them down. Bent leg, tap, lift up, reach. Little glute or a little lower? Ab lift, if you can. Lower crunch, I should say. Or just keep it regular. Let's get it done. In three, two, one. Here we go. So we're pressing up and in. Little tap. So if right here, you want to do a little reverse crunch. Slow and controlled. And here. Yes. You can breathe. And up. So as I talked to you guys about, there's really no such thing as lower abs. You can have the lower part of your abs, but they're not separate. They all move together. But often we talk about movements like this as lower AB or a lower crunch. Tap. Yes. 5, 4, 3, 2, 1. And relax. All right, team, we're gonna stay here for that dead bug. You know it. You love it. We're gonna do that push. So opposite hand to opposite leg. It's gonna push in 3, 2, 1. Then we switch. 3, 2, 1. If you want to keep that core burning and lift the shoulders a bit, you can. If that's not right for you, I want you just to do one leg at a time. One foot on the ground. Let's get it done. Lift it up. Zip up in the core in 3, 2, 1. Opposite leg, push towards each other. 3, 2, 1. And switch. 3, 2. Really think about that leg pushing back to the hand. Hand pushing against an opposing forces right. Resistance fight. Boom. Breathe. Feel it extend through the leg and the arm. You got a team burn. I know. There we go. Keep it moving for three, for two, for one. Yes, team. All right, up onto your feet. Grab a sip of water. We're gonna go one heavy to medium dumbbell. I know, I know. We're done with our circuits, but I think we got time for a bonus move. Watch me here. Remember that swing into a triceps, so you're going through through the legs, swing it up, triceps behind your head for three, and then swing. That core is working the entire time. We got three, two, one for triceps and then swing. We're going 30 seconds, right. 30 seconds left. You can take those toes out if you want, or you can take a regular squat stance. Totally up to you, but we got 30 and 30. Team, zip it up. Ah. Courtney's gotta go for an egg hunt. Have fun. Let's finish it out with this bonus. I know. You'll get the bonus later, Courtney. Let's do it in 3, 2, 1. 30 seconds. It's a swing. Take it up. Triceps for 3, 2, 1. If the swing is not right for you, you can do a squat and press three. Boom. Two, one. That would look like this. Squat curl. Press triceps. Three, two. You can also do two hands if you want. I might have to do that on my second swing, huh? Three, two. There's your first 30. Switch your sides. Here we go. Swing it up. Breathe. 2. Boom. Take it down. 3. Use this hand here or Two hands right through here. Just taking it here is that shoulder, that back, that side of my back is feeling that pull. Being where I am today, right? That's what I would tell you. And then bonus on your bonus, walk it back, climber, for 30 seconds. You can do it. I know. I tricked you. I tricked you. You can take it standing too, if you want. Step that weight down. But if you can, what's an absolution without a plank? Bonus. Keep it going. Finish it out. Join me for these last 15 finish. Tricked you. I know, but we needed it, right? 5, 4, 3, 2, 1. Stretch it back. Yes, team. Sit back into that child's pose. You did it. Thank you for hanging with me. I'm not gonna lie. I was tired coming into this workout today, and I was feeling it because it's been a while since I've done real weights, but felt good. Come up on all fours. Roll through that cat. Cow. My legs are burning. I don't know about yours. Thank you for hanging with me. With bonus. On your bonus, take one arm under for that child's pose and sit back. If you are able to hang out for a few minutes, we'll chat for a few minutes. If you have specific questions, lean into that and I'll tell you a little bit about what is coming up. Reach, Sit back. Yes, team. And since we're here, if you want, take it to that pigeon stretch. Some of us love it, some of us hate it. You always have the option. I'm gonna turn this way so you can see to just do that little 9090 or sit on the edge of the chair or just take it back to a child's pose. That works too. But if you can lean into that hip, get that nice, good stretch, hip back, hip flexor, you can come up a little bit and we get more of that hip flexor stretch in the back turn, try to square your hips into the mat. Thank you so much for joining me today on this Saturday of what is a holiday weekend for a lot of us. Lean into that, and if it feels good, come up out of it. All right, team, take the knees out. Little stretch over into here. And I just want you to relax in your back. So we are on to week two of absolution. We got some fun workouts coming up. Hopefully you felt good with week one. If you are just joining, you can always jump in. And also, we extended our code, the code absolution. If you want to get in on the $10 off the Body Fit Athletic Club, you would get $10 off for three months for the monthly membership. It's a good deal. It's a good time to join us because we were really talking in depth about core engagement, core activation, all the those things. Posture, alignment, breathing. All of those things that make a big difference when it comes to actually seeing results in our core. And by that I mean getting that core strength, that function, of course, that definition as well. Vivian's talking about abs in the kitchen because that is something that comes up a lot. Abs are made in the kitchen. So you want to join us in there? Let's get one big, deep breath in and out. You did it. Excuse me. Swallowed some dust on that. You did it. That was your dumbbell Absolution live workout. Great job. Everybody grab a sip of water. You can join me. You can keep getting some stretches if you have time to hang out. I know probably a lot of you have holiday plans or weekend plan, but if you are able, we'll chat for a minute. Oh, thank you. All right, anybody have any questions? Paula says egg hunt sounds like a bonus move. I agree. I'm sure I got a couple in my future this weekend as well. All right, team. Thank you, Chastity. Happy Easter to you. Happy Easter to all who celebrate. All right, team, so let's see. So next week, we are starting strong with a single weight strength workout on Monday, which is going to be a fun one. It's a lot of holding, just like we did, holding the dumbbell, holding the kettlebell in one side to get that offset, to get that balance work again, that core stability. So I think you're going to like it. Then if you like the. The dumbbell ladder. We have a kettlebell ladder coming up, but of course, you can always do the dumbbell. Use that instead. And then we got some mini band mobility and we got a fun body weight where Kurt is my assistant doing all the hard stuff. So get excited about that, all right? And if anybody has any questions, any, let me know right now. Otherwise, I'm going to tell you a little bit about what we're doing in the Athletic club. So these things that I keep reminding you of, I just did an Instagram reel and a YouTube short. You can see it on here. My top three tips for amazing abs. I'm going to keep talking about it. Those things that I'm talking about with breathing, posture, alignment, pressure management, all of those things that have a big effect on how we train our core core, how we see that strength and that function and really see the changes. Thank you, Melissa. Thanks for being here. We're going to be really covering in depth in the Body Fit athletic club. So if you are someone who just feels like, oh, I can never get my core strong, or I never see definition, or I never know if I'm really, really activating my core or engaging my entire core, so many of us do what we talk about, which is what work those superficial muscles. So your outside muscles, your rectus abdominis, a lot of what we do. Not that anybody is doing it that way, but even if you're slow and you have good form, you may not be engaging your deep core. Same with a plank. But figuring out how to really feel and activate your deep core, your pelvic floor, engage those obliques, the low back muscles that are also part of our core, getting everything working together, that is our goal, and that is what we're really breaking down in depth in the athletic club. We're also going to talk about the differences between core stabilization, like I talked about today, and actual ab exercises. What's better? What do you need more of? Shannon, I've been thinking about you. Oh, my goodness. 38 and a half weeks pregnant. You are so glad. Close. Shannon, so, so excited for you. Listen, and I know you know how to modify, so I am not worried about you at all. But I'm so excited that you are still moving. Gus and Candace, another asymmetric absolution adventure on Monday. Sounds fun. Yes. Ooh, that's a good name for workout. Thank you, Gus and Candice. Asymmetric abs. Ooh. All right. We do have later in the month, unilateral lower body and unilateral upper body, which is the same thing, right? Which is working the opposite of bilateral. So instead of two legs, one leg, one arm, doing things a little more isolated again to engage the core. So, Mary Ellen, I'm so glad that you are back. Always, always good to see you. And yes, Happy Easter. Happy passover to everyone who celebrate. Alicia. Yes. Oh, my goodness. Yes. Party workout from last year. Absolution. Ah, great. That's coming up at the end of the month. So anyway, team, that is what we've got. So you still do have the option to use the code absolution to get $10 off. Those of you that are here, that are in the athletic club will tell you it is such a fun, amazing community. And you also, if you are someone who needs that nutrition support, because that is something I'm asked about a lot. That is where you get to connect with Vivian, our Body Fit registered dietitian. She's amazing. She is an all foods fit dietitian. It is nutrition by addition, not restriction. We are not about counting calories or macros or cutting things out. We're about intensity, enjoying food, healing your relationship, Food with which many of us have a disorder, relationship with food. It is not your fault. It's how we all grew up, right? And it is healing that, finding ways to enjoy food, but also get all those nutritious things that our bodies need, our bodies crave and fuel us for our workouts. So the meth and nutrition plan is part of your membership in the Athletic Club if you want to join. All right, Tamika has a question. When I'm doing lunges, I felt a little pain in my might, my right knee. Does that mean I'm doing it wrong? I still have trouble letting that knee drop closer to the floor. It does not mean you're doing it wrong, Tamika. That's super common. It may mean because, and I'm going to guess if it was when we added that press, we are putting you intentionally a little off balance. So it may be that you just leaned a little bit one way or the other other. But I wouldn't worry about it. You also may just need to work on that mobility and flexibility. So if you can get those quad and hip flexor stretches, if you can put your foot up on a chair or if you can get here and kind of push and release. We just talked about this in the Athletic Club. PNF stretching, where you can push the foot into your hand and then also, like, push against each other, kind of like that dead bug. And then release and feel that stretch. Get a little deeper, push against it, and then release. Feel it get a little deeper. So push for about 10 seconds and then hold the stretch for about 30. You're going to feel that may help. It may just be some tightness, but chances are you're not doing it wrong. But if you did feel a little bit off balance when we were adding that balance, that offset work, that extra core, then you may need to just slow it down or just take it to a regular lunge. Yes. All right. Adina, I'm so glad to see you back. I'm sorry that you had to take time off, but hope all is well. So. All right. Melanie agrees that Vivian is awesome. All right, team, so we got a busy weekend. You got a busy weekend. We all are busy. Have a great weekend again. Happy Easter and pass over to all who celebrate. Join us in the Athletic Club if you can get in on that code. Also, several of you have asked me recently about Body Fit Elite about one on one coaching. If you have any questions but if you can always reach out to me info bodyfit by amy.com or check out the website for Body Fit Elite. That is where you get one on one coaching with me. I would love to see you there. Thank you so so much everybody. Week two starts on Monday day. Let's do it. I will see you then. Have a great weekend everybody.