30 Minute Dumbbell Full Body Athlete LIVE Workout

Say it. Happy Saturday. Camera's right here, baby. Welcome, everybody. I'm Amy from Body Fit by Amy. Let's see who's here. Lori is here. So good to see you. Ready for the workout. Tiffany is getting ready to start the challenge with her mom. Yay. Dolores, Teresa, Charlotte. Hey, T. Mariah is here. Amanda. Oh, please be careful with that. Hey, Marissa. First live. Katherine. Hi, Lori. I'm so glad to see you. I can't wait to. Hey, Dulcie. Charlotte is here. Paula, I know you haven't been to it live in forever. Welcome, everybody. This is week one of Athlete, and we are closing it out with this live workout, which is dumbbell full body Athlete. I have just Maya here today. Kai is with a friend, but we are going to be working for 30 minutes only using our dumbbells. So if you don't have dumbbells, use a kettlebell, use bands, use water bottles, use your own body. Whatever you need to move with me today. Let's get it done. Hey, Alyssa and Aloysia and Lori and Amy. Hello. Hello. Tamika. Hi. Tierra is here. Laura, Julia. So many friends. All right, can you say happy Saturday? Happy Saturday. Can you say have a good workout? Have a good workout. Okay. Okay. Go wave to the camera and go with daddy. Oh, yeah. Don't forget your yogurt because we brought our breakfast in the gym today. Hey, Christina and Mallory. Christina and Mallory are here today. Oh, my gosh. Amy. We all need Maya's energy. Natalie is here in Chile, but beautiful. Minnesota. Welcome. Welcome, team. All right, so I'm gonna get set up here. Make sure you have your water, your dumbbells. So if you did Monday's Total Body Athlete, we're gonna have a similar format, so we're gonna have some longer sets where we get strength, endurance, power, core, agility, and mobility. And we will be doing it. No repeat stretch style. So get excited. Alyssa's already tired just watching Maya. I know. Aren't we all? Hey, Sandra is here. Okay, so make sure you have your equipment. Leanne from Alberta, Canada, I'm so glad that you are here. I'm looking forward to another great workout as well. All right, so we're gonna be getting all of those things. If you remember Monday's workout, we did it where we started with a strength back to basics, another strength back to basics. And then we put them together so like that for muscle endurance, power, core, agility, mobility. And if you're wondering where cardio is in there, it's all gonna feel like cardio. All right, so make sure you have some space. Grab a sip of water especially. Remember, we want to pre hydrate. Oh, my water bottle is a little bit full. All right, so I'm gonna get set up here. Angela is also here in Chile, Minnesota. All right, team, so if you're able to hang out at the end of the workout, we're going to talk for a few minutes. I will remind you that today is the last day that we have our really great deal for the Bodyfit Athletic Club. A hundred dollars off the yearly price. This is the last day. So you want to get in on it. At the end of the workout, we'll answer some questions. You can put in your questions, save them till the end of the workout, and then we'll chat for a few minutes. All right, let's go ahead and start moving your body. Shake everything out. Let everything go from the. Oh, man. I know I'm feeling tight. You start that one too. Roll those shoulders. Thank you. All right. Oh, let's get up that tension and that tightness. We'll get our bodies warmed up and ready to go. Take them one and then the other. Really challenge yourself on the mobility in the warm up as well, because that is where we can take it body weight and just really stretch everything out. All right, let's get some little knee pulls into your chest. Right through here, right? Yep. And then you can roll it out here to here. Good. And then let's take that to a little side lunge. Step it through. Open up those arms. Sit into your hip side to side. And then let's hold it here. Reach one back, one down. Reach one back, one down. You can reach up in between if you want. Yes. Team Paula is here. Good to see you. Two more. Let's get those eyes wise. And t's so straight up for I, out for your Y, out for your T. So you can go thumbs if that's helpful. You can do a little bit of a hinge and come up on the T if that's better. But shoulder mobility and movement all the way through. Let's get one more I, Y, and T. Right through here. Tap those feet back. You can reach those arms if you want. Right through here. Two more. Hold it here. All right, so we're here. Reach over a little bit of balance. If you need to grab a wall, grab a chair, grab the couch if you're able. Drop that knee down and drop that hand down. If that's not right for you, you just stay up top. That's okay. And then take that arm up. Reach under and up. Oh, I filmed a lower body and core for you yesterday, and I am feeling it today. Go ahead, walk it back to that plank if that's good for you. If not, stay up top. Switch those legs. All right, right here. Bring it up. Stretch it over. Stay here. If you need to balance, if you need to. Hand down. If you can. Drop that knee, open up the hips. Yes. Take that top arm reach and up. Yes. And if you are able, take it to that plank. Otherwise, take it to knees or stay up top. And let's just get a little child's pose this time. Up to plank. Child's pose. Up to plank, or up to all fours. Whatever is best for you. One more. Good. From here, walk those hands back. Stay in that hinge position. Little petal of your feet. Right through here. Drop it in the squat. Hinge it up if you can. That's not right. Keep it here. Drop it in the squat hinge. Yes. One more. Slowly roll it all the way up. All right, Tap it out and reach. Paul is. Yes. Happy Thanksgiving to all our Canadian friends. Reach across through here and take it over your head. So here is what we've got, team. Again, if you did Total Body Athlete, we will have a similar format just using dumbbells. Today, we're going to get it done with long circuits, but we will get everything an athlete needs. Strength, endurance, power, core, agility, and mobility. Tamika is here. So once we get through that circuit, it's done. No, repeat. Cross those arms in front, and we will be moving on to your next circuit. All right, it's gonna be a fun one. I'm gonna give you lots of options like usual. Remind you to be where you are today and know that if you showed up today, you are successful. Stretch it through here. Yes, team. All right, so go ahead. Water if you need it. Grab a set of weights. Let's see. Let's see. All right, team, I think you can do it here. Go heavy. Watch me. Right here, we got a double whammy. So we're starting with our strength. You're doing a plie squat and then a sumo deadlift. So watch me here. Dropping the hips in the squat. Drop in the hinge. So soft. Bend in the knees. Deadlift. All right, you can have your weights in front the entire time here. The entire time. But just make it a squat and a hinge. Join me here. 40 seconds down. And hinge. If that feels like too many parts, you just pick one. You can just do the squat, especially since that is what many of us are Used to. Right. Can also go right through here. I like to kind of turn my dumbbells right here. Yes, Deborah. It's gonna do it later today. Right here. 10 seconds. Tamika, I'm so glad you made it. Last one. Yes, team. Give your hands a little break if you need it. Did you feel that in the back of your legs? Right. That sumo deadlift? We really feel right through there. All right, now we're gonna take it to our regular row. We're here just pulling it up and in. All right, so as you are down in that, make sure you have that nice flat back. Bend your knees. Hinge it here. Pull them up right here. Up and down. 40 seconds. So if you need to go a little lighter, you can. I got my 15s feeling it already. If you need to stagger, that might be a little better. Or put one knee on a bench or take it to all fours. The most important thing from this movement is that we have a flat back and that you're in that hinge position, that you're not trying to row from here. Right. That you let that chest drop, but keep your back flat. 10 seconds. Squeeze. Pull those elbows in and up. Shoulder blades in and up. Three, two, one. All right. Hands get a break if you need them, especially if you got those heavies. All right, watch me here. Muscle endurance. We're actually going to go a full minute on this because you can do it. We're gonna do that plie. We're gonna do that hinge and row. Back to center. Plie, hinge, and row. That's not right for you. Again, you just pick one. If you want to. Just do the hinge and row. If you want to, just do the plie. If you want to take it to just a regular squat or regular deadlift, that works too. Grab these here. You have a full minute because this is muscle endurance and cardio endurance. Let's get it done. Three, Roll those shoulders back. Two. Zip up the core. One. Here we go. Plie. Hinge, row. Come up out of it. Slow and controlled. Even though we're thinking endurance, remember, it's muscular endurance. It's also cardio endurance. Drop that chest. Pull the elbows up. Slight bend in the knees. Even in the hinge, we drop in the hips, and then we drive the hips back. Right? And up a little easier to show you from the side. Halfway there, Squeezing those glutes right through the center. Connect with that pelvic floor. Down and up. Yes. Ah. Breathe. And up. Five, four, three, two, one. Ha. Nice work, team. All Right, Set. One dumbbell in the center. All right, team, so this is our power round. I'm going to give you a couple seconds to recover, a few more seconds to recover. Here's what we got. Four, power. So I'm gonna drop it down in that plie. If you can pop it back or walk it back. Row, row. Pop it up, pop it up. So we got power, we got cardio, we got endurance, we got strength, we got it all in. If that is too much for you or that's not right for you, I just want you to drop down in that plie row from the ground and then power it up without the weights. Does that make sense? All right, we're Back to our 42nd interval. Pop it back for the plank row if you can. Pop it up. Toes out. Plie. Drive it up or just drop it low. 3, 2, 1. 40 seconds, take it back. Power. So remember, your power is not just on those pop ups or those jumps. Your power is also in that right row, right strong row. Pop it in, pop it up. Halfway there. Yes, you can. I know. Breathe down. Hey, Jenny. I see your name, but I can't read enough. I'm out of breath. Five, four, three, two. Finish it out. And one. Ha. How about some water after that one? All right, team, we're taking it down to core. Yes, we are strong. Laura. Jenny is taking it easy with no weight. She's gonna do this later. All right, let's take it down for a little bit of core. Right, so we're gonna go back to that plank. Notice how everything is building on itself, even though it's no repeat. So let's take it to that plank and let's do a little pull through. So we're coming through. Remember this up to you. You can lift it. If that's not right for you, you stay on the knees, you pull it through, or you just reach under. Reach under. You actually don't have to use weight at all. Pick what is best for you. We got 40 seconds. Bring that core in. So remember, hips together, ribs together, navel to spine, tuck that pelvis. Let's get in here in three, two, one. I see you, Dixie, popping in to say hi. Now, on this, I want you to really make sure that you're not sitting back into this, right? Getting those hips up in the air. Try to keep those shoulders right above the elbows and the wrist. And again, think about tucking that pelvis. Breathe. Here, here. Yes. Right. 10 seconds. Stay lifted, stay strong. 5, 4, 3, 2, 1. Alrighty, team, here we go. All Right. We're keeping it in this hinge pattern for agility. All right? So watch me here. We're gonna take it down. One leg, pop it out, pop it in. One leg, pop it out, pop it in. Looks like this. So one legged deadlift, you can take it. Kickstand. Two here, pop out, pop in, kickstander. One leg hinge, and out again. Same movement pattern, same muscle groups, but now we're getting agility, all right? So if you're not jumping, tap out, tap in, tap out, tap in. We just want quick feet. We want that agility, want that balance. We want that switch for our brains and our bodies. 40 seconds, get set up. Here we go. Hinge, pop it out, pop it in, hinge out. In is quick. Then get set up. Down, out, in. Remember, you can do kickstand, out in kickstand, right? Balance, breathe, set up, no weights, agility, cardio, endurance, strength, everything we're adding on, right? You got 5, 4, 3, 2, 1. And breathe. All right, team, how about some mobility? All right, so we're here. Take it here. We're gonna take it down, reach it out, reach it up. All right? That's all we got. And then we're getting a breather. All right? So, hinge, arms go out, come up. Arms go up. Mobility in that hinge pattern. Mobility through our back. Last 40 seconds. Look at that. We're halfway through this workout. Here we go. Three, two, one. Out. And up. There we go. Out, up. Now, you see where that first one had to be? 35 minutes to get all these moving parts. Out, up. Get it done. And breathe. Hey, Attila. Oh, I'm so glad you like the workouts. Feeling great. Ah, sports machine. Highest compliment. Thank you. We're all sports machines. We are all athletes. 5, 4, 3, 2, 1. 1. Water. Yes. Team. Look at that. That is your whole first circuit. We got one more to go with some things at the end. All right, here we go, team. Go ahead and shake it out. Make sure you have some space. We're gonna start with our regular lunge. We're gonna get some variety. We go, we have a squat and a hinge. Now we gotta get that lunge pattern. We're gonna start splitting. 20 seconds, right and left. I would love for you to keep it stationary. If you want to reverse into it or take it forward, that is an option, too. Grab those weights. 20 seconds, right? Here we go. Drop it down, bring it up. I'm gonna challenge myself to touch my weights to the ground, so that's going to give me a Little bit of that forward hinge. A little bit as well. That's okay. But it's really going to get me lower, which is better for my knees. Just giving me more support through the hamstrings and the glutes. Yes, bae. We are all sports machines. Up and in. Core engaged. Down. Oh, man. Relax. All right, I guess we gotta get 40 seconds each side, because that's what I did, right? Here we go. 3, 2, 1. When I'm talking and I don't look at the clock, that's what happens. All right, Sorry, team. Not sorry. 40 seconds on the other side. Let's zip up that core. Just a regular lunge. Let's do it. Roll those shoulders back. Zip up that core. Take it down. So remember, you can do just a stationary lunge. Remember, you're wide in those train tracks. If you'd rather, you can step reverse into it or forward. And if you want, you can challenge yourself, like me, to touch those weights to the ground. Notice I'm turning my weights up, so you may not be able to grip that way depending on your weights. But if you can get here. Yes. Again, it's going to be a little bit like that hinge with the plie. You're getting both, right? Take your time. Shoulders back, all the way up. 10 seconds. And breathe. Yes. Whoo. 5, 4, 3, 2, 1. Shake those legs out. Grab those weights. All right, team, let's keep it simple. Curl into a press. So we got up, up, down, and down. We're gonna zip up that core. You can alternate if you need to. Shoulders back, stagger. Here we go. Up, up. I'm bringing them in and out. So I'm coming in. Rotate out, bring it in, take it down. What that's getting is a little bit one of that shoulder mobility work that we love because the shoulder joints move in all different directions. But also a little more chest. Right chest. Shoulders with that push. Biceps, arms with that pull. Keep it going. Up, up, and breathe. Up and out. Three, two, and one. Yes. Give your hands a little break if you need it. All right, team, here is what we got for muscle endurance. We're going to alternate that lunge. We're gonna step it down. Curl, press, step it down, curl, press. All right, whatever rhythm works for you. Remember, we have a full minute, so really take your time. It's about getting that heart rate up, but it's also endurance in your muscles. If you feel more comfortable just doing the full curl and the press at the top and then the lunge, go for it. Otherwise, let's make it fluid. Here we go. In three, two, one. Alternate. And I'm gonna take it. Hammer this time, take it down. Hammer is just keeping them in, right? Here we go. Up, up. Drop it. Down, up, up. So core engaged the entire time. Step back on those train tracks. Power up. Power up. Yes. Down. Power up. Power up. Take it up and up. Yes, team. Feeling it. Arms and legs and core to stabilize, right? Up, up. 5, 4, 3, 2, 1. Ha. Don't throw your weights like that. All right, team, you know what it is? It is power, right? How about a snatch? We love a snatch. Sorry. How about a clean and a press? That's what I meant. Snatch was coming later. So your power is here. Down and up, and then clean. So clean. And then power out of that lunge into that press. If that is not right for you, you can take it. One dumbbell. You can take it. No dumbbells. But let's get that power for 40 seconds. You don't have to do the clean. You can just keep it a curl, which would mean you're doing what we just did. I know you're tired, but let's get through it because core is coming. We got it in 5, 4, 3, 2, 1. Clean up. Yes. Breathe. We often do this clean into the squat. The lunge power adds a different level of challenge, right? I'm gonna say difficulty, but not difficulty challenge, which is what we want. Remember that saying, if it doesn't challenge you, if it doesn't change you, right? We want it. We want that little bit of discomfort. We want to feel how strong we are when it's hard. Power. Five seconds. Breathe and relax. I know, team, take it down on the mat. All right, it's up to you. We're gonna get a little bit of core. Stretch your back right here. If you want, we're gonna add a little bit of triceps to it. I'm gonna go one dumbbell between two hands. I'll go with my heavier one, or you can have two. All right, so we're gonna lower those legs down for two, up for two. All right? You can go straight legs. You can tap with bent legs. You can go with or without the triceps. That doesn't feel right for you. You can also do a close grip press to get tries. Chest and shoulders. Three, two. Here we go. And up. So make sure that you feel secure if you're doing the triceps. Sometimes depending on the grip, doesn't always feel right because we're holding it over our head. So remember, you can get the same set of muscles. Bringing those elbows straight down and up, right? Close grip press will also really activate those triceps. So you do what feels best and most secure for you. I want you to feel stable. I want you to feel confident. I want you to be a challenge. But not in a way, huh? That doesn't feel good. 3, 2, 1, and relax. All right, team, up onto your feet. What do we got? Agility. Move these weights out of the way. How about a good old skater? Jack? So we're going two, one, and jack. Right up and jack. You can also take it low impact. Tap, tap, and step it out right through there. What do you got? 40 seconds. Agility. Let's get it done. Look at that clock. We are so close. In three, two, one. Skater, skater, Jack. Yes, Skater, skater. Side, side. Breathe. Keep it moving. Remember, you can tap it and go out to here. That works too. Tap, tap out, or really hop it. Agility. Quick feet. Yes. Ten seconds to go. Mobility's coming. Breathe. Reach. Two, one. Yes. All right, team, here's what we got for our mobility. We're gonna take it low, reach those thumbs to the back. Reach it up. World's greatest stretch. Switch your legs, so I want you to hinge it first. Reach, reach, reach. Join me here. Right here. So take it back, hinge and reach. Take. Take it low if you can. Reach up to the sky. If that's not right for you, I just want you to stay right here. Step back, reach and bring it up. Up to you. Take it down. Reach. World's greatest stretch. Obviously. You guys know this one, My favorite mobility moves. 10 seconds to water. Look at that, team. Breathe. One more. Yes. Grab some water. Yes, team. All right, breathe in to that. All right, here's what we got. We're gonna take it down for a little bit of core. With or without your weights, it's up to you. We're gonna have two bonus moves that get everything in. All right, so we're taking it here. We got a core bonus move. We got a standing upper and lower bonus move. We're gonna get it all in. All right, watch me here. So if you want, you're gonna go bicycle and bicycle. Then take that foot down, and it is that half. Get up where you're just lifting from the elbow. Do you really want to get it all the way up there? You can take it here. All right, so we got 40. No, 30 seconds each side. Let's get it done. All right, team. So if you want, you can just keep it bicycle, or if you're modifying that core. Just take it to a bridge and a press. All right, so bicycle press. Bicycle press half, get up, whatever that means for you. 30 seconds, this side. Then we'll switch our sides in 3, 2, 1. So bicycle, bicycle, get set up, foot down, reach it up. All the way up if you want. Breathe. Bicycle, bicycle, take it up. Halfway. Here we go. 10 seconds. I know it's going fast. Up every. Can you get that bicycle in? One more time. Let's finish out. Ah, yes. Other side. So real quick to refresh that get up. When you bring it down the hip, hand, that has the weight, that knee comes in, other hand goes out. Bent elbow. You're rolling it up to the elbow for the core. Or if you want, push through this leg and lift with the core and upper body, if that makes sense. That's too confusing for you. Just keep the bicycle. Let's get it done. 30 seconds. Other side. In three, two, one. Right here. Bicycle, bicycle, bring that foot down. You can go halfway. That works too slowly. Down. No weights is also fine. And just the bicycle or a bridge, also fine. Right here. Take it up. Breathe in. And I didn't go all the way up. That's okay. That was kind of cheating. Not really. It's modifying, right? And up. Yes, team. Ha. Up onto your feet. I think we got time for that snatch. All right, team, I told you I was gonna get those snatches in because it's one of my favorite power moves. All right, you got that weight. You don't have to do a snatch. You can do a high pull, or you can do no weight. Watch me here. We're gonna take it either high pull or snatch. And then we're gonna go quick feet out. So make sure that that is out of your way when you do that. Let's just go out and in, out and in so we don't risk getting in the front. All right, so high pull. You can also do it without the weight or snatch. Out, in, out, in. If you want to get down that squat, go for it. Otherwise, we got one minute, team. Let's get it done. In three, two, one. High pull or snatch? High puller, snatch. Jump it or walk it out. In, out, in. Bring it up. Yes. Remember, that snatch comes close to your body. Power it up. Out, in, out, in. So we're getting that agility, right? Right through there. High puller, snatch. High puller, snatch. Out. And. Oh, watch that weight. Don't let it roll. Out and in. Here we go. Up, up. Take it out. Out. In, out. In, set. It up. So close. Take it up, take it up. Out. In, out. In, set. All the way through. Whatever you got. Last 10 seconds. Stay with me. You are an athlete. Don't let your brain talk you out a minute. And breathe out. In, out, and done. Shake it out. All right, team. Whoo. Let that heart rate come down. Little shakes. Yes. Ah. In my brain. We had time for a full circuit on that last one, but obviously we did not. Grab some water. That's why we said split it into two bonus moves, because we love a good bonus. Right? Catch your breath. All right, team. Shake it out. Weights out of the way. Let's reach those arms to the back. If you still need to tap, take them here. That's okay. That's okay. Thumbs back. Grab them if you can. If you can't, no big deal. And then little hinge. Remember that little hinge, right? You can also just reach up. Hands on the legs are on the floor. Pedal those feet all the way through. Let your head and neck relax. Slowly roll it up. Let's go. Go one foot forward. Yes. Faye, double bonus. Dixie, I know you love those cleans and snatches. Always fun to feel powerful. It's in you. Even if you're modifying, even if you aren't doing the full snatch, you're still getting power. One way or the other, it is. What is power for you, right? What is a challenge for you? We are all different. All on our own journeys, as you always hear me say. So don't compare your journey to anybody else's. We are here just to improve for ourselves, to get stronger, to get fitter, to have more endurance, to have a stronger, more functional core, to have agility, to have mobility. All of it. To endure the power, to endure. Other side. Ah. All right, Deanna, I see your question. I'm gonna get to it in just a second. If you can, team. Fingertips to the back. If you can put it on a wall. And if you can get one leg up, get a little quad stretch. We just covered this in a Q a in the BodyFit Athletic Club. If you are not able to get that leg up, just drop that toe down. Or if you have a chair, a couch, a bed, something like that that you can tilt that hip forward. That's a great way to also get that hip stretch and quad stretch. Join us in the Athletic Club. We do live Q and A's every week. So Vivian goes live on Tuesdays with a nutrition topic. I go live on Wednesdays with a fitness topic. Let's get the same thing. Other Side, So we cover a topic and then we also take your questions. And then also on Wednesday Fridays, we go live for open Q&As. Also office hours, which is on zoom. So we get to see each other's faces and connect that way. And then also form feedback, where it's all about fitness form. I break things down for you. I take your questions, you can submit your videos, your pictures, all of it. All right, team, let's get one big, deep breath in. Right through here. Thank you for being here today. And out. You did it. That was your dumbbell full body athlete workout. Great job, everybody. Yay, Emily. I'm so glad. First live workout since May. Emily, I know why. Because you've been in that pool all summer. I love it, but I'm glad to see you back. Laura is here. Aaron Sweaty in cold New York today. Oh, I'm so glad that you could join us. Alicia's chopping in to say hi. All right, team, so Kurt's gonna bring me my computer while we're waiting. Deanna had a question about lower back pain when it comes to doing a row. So I have a few options for you. So quite often we just do a bend over row here, right? I know that that can if one check your form. So film yourself with your phone, your, your camera or in the mirror and just see. Because what happens a lot is when we add that weight, we end up with a little round there, right? And that's common again, what a lot of us sit at a desk for work or we're looking at our phones or we're driving. We're doing a lot of these things that pull us forward. So focus on your core and also make sure that that back is pulled on. I always tell people, if it feels like you're arching a little bit here, like, almost like you're sticking your chest out. Then when you soften your knees and you bend, it's nice and flat, right? So that's the first thing. The other option would be to put. Grab something here to put your knee on a chair. Well, the first option after that would be to stagger. That's why I give you that option for that staggered step. Now, when you stagger, you still want to make sure you're in that flat back and you want to make sure that that foot is out to the side, that you're not staggering. Staggering here and being off balance that it's out to the side just a little bit staggered. And then here. Then another option would be to put the knee here. You can do that with one or two. If you needed to switch it up just at the halfway point, turn yourself around. And then the last option, which I really love this one, is to take it down to all fours, because when you're in this all fours position, it's much easier to keep that flat back, right. You can feel everything. You can get in alignment. You can bring those hips forward, and you're much more likely to be here. Right. Than to round in the back. Because when you round from this position, you can tell. So if you need to. That's the easiest one, I think, is just to go right down to the mat to all fours if you have something to rest your knee on or stagger your feet. Also an option. But also just continuing to work on pulling that core in is. Is really helpful because that's what it is. We all get tight and sometimes weak in those low backs, and that can be related to core. And we feel a little round in there, which causes a little pain. So take it to all fours if you can, if you need to, or stagger or knee on the bench. All right, let's see. Hey, thanks, Dulce. Oh, so many people. First slide. I love it. To be chica. And who else said it was their first live? Marissa. Amazing. Paula really needed that one. One of my new favorite formats. Yes. So we're gonna do it next Saturday again for Kettlebell Full body athlete. All right, Amy, first live is a Body Fit athletic club member. I'm so glad that you joined too. Yes. It is such a great community. Thank you, Elsa, for joining. All right, if you have any questions, Llama went to sleep because it's night. Yeah. I don't know where you are, but if you're in a different time zone, it might be late for you. But I love how all of you continue to join or at least hop in to say hi, even if it's too late for you to do the workout. Remember that all these live workouts stay up on the channel. You can do them at any time. Tamika. Hi. Oh, love the video that Vivian and I did for the athlete challenge. It's Also on the YouTube channel, if you want to check it out. We did a video where we were passing sports equipment back and forth, so we passed the basketball to each other. She threw a pitch, and I was batting. We should get a blooper reel up sometime because there were lots of fun bloopers from that one. Okay, so Julia's asking lives in the bac. What time do those take place? So we vary the lie and same thing in the Athletic Club. We do these live Q&As and lives where we cover hot Topics. That's where you can connect with Vivian and me in real time. But we do vary the times. And just like these live workouts, we leave them up so once they're there, they're there and you can watch them later. We also send you emails with the links, so if you miss something, you can go back to it. So if you can't make it live, you can still get the information. We also ask you to submit questions ahead of time if for some reason you can't make it live. And we vary the times because we know people are in different time zones. So I'm in Pacific time, so we list our times in the group in Pacific, but you can catch it at any time. So one week I'll go live at 9 on one day and noon on another day in the next week out, and Vivian will go at 4 or 7 or something. We try to mix it up so that way people can catch it when they're in different time zones. But again, you can watch them later. All right, let's see. Let's see. Paula says on the same line, any tips to not have low back with kettlebell swings? Same thing. A lot of it is core strength. And I would also say start with that deadlift and really make sure that's why I always give the deadlift as the modification. Really make sure that you have perfect form on that deadlift, that that low back is pulled in. And then start light and even start with no weight as you drive those hips back and power it up just to get comfortable with that hinge. And then once you feel comfortable with the deadlift and just the hinge power move, then adding that weight in. Marissa, great question. How do you know when you should increase the weight weight you're using? Well, what I always say is I tried to give you a lot of different types of workouts. You know, today was a great example on those strength moves. Maybe you could go a little bit heavier when it's just back to basics. Oh, I'm just doing a squat or a hinge. I can do that with my heavier weights. But then when I add the press into it, then when I add the curl, the row, whatever it is, then you might need to go a little lighter. Or we do those longer muscle endurance sets where it's 30 seconds lunge, 30 seconds crossover lunge, 30 seconds curtsy, you know, whatever it is, those muscle endurance. So I try to give you a Lot of variety. But the answer to the question is if you feel like you're lifting something, I mean, just listen to how your body feels. If it feels too easy, it probably is. If you feel like you get to the end of a set, whether that's the end of, you know, a 40 second interval or you're doing 10 or 2012 or 15, whatever it is, if you get to the end of that set and you feel like you could do 10 more, it's definitely too late. If you're in a set and you do three or four and you can't keep going, it's probably a little too heavy. You want something in between. So let's say we have a 40 second interval. I want you. By the time you get to that 30 second mark, things are starting to feel challenging. And by the time you get to the end, you could keep going, but it would be hard to do right again. You don't have to be over exerting yourself the entire time, but it should feel challenging. It should not feel like you could keep going for another 30 seconds or 60 seconds. Hopefully that makes sense. What I always tell people is go ahead and get those weights. Start with them. You can always drop down because you'll have the lighter ones, but you will surprise yourself that you are stronger than you think. So, Jessica, best of the week with my poor legs. I know. Mine too. Too. Yay. Teresa, this workout was exactly what you needed. I'm so glad. Ah, Susie, I audibly asked again with the lunges. I know. I'm sure you were not the only one. I love when you guys tell me that you that you talk back to me. Lori loves this format. Yes. Lori, you are so consistent. I'm so proud of you. Deanna, do you have any videos that focus on strength in the low back in particular? So I have a core for low back. So if you check that out also, I think all of those core workouts especially I have one coming out that's a core and deep core and pelvic floor. Those will really help. I do have some upper body workouts that have variations of rows that might be good ways to get it, but I would say say also really focusing on mobility. Deanna. So I have a great workout. It's 30 minutes that's called back core and hip mobility or hip core and back mobility. I can't remember. But that would be a really great one that gets that core strength, that gets that mobility and also is going to work the back in a gentle way. So I would check that One out. It's a mobility workout. Back, core and hip mobility. Check that out. Hey, Charlotte. Trying the 5k kilogram, I was fine. I was surprised as I'm just coming back after a cold. I was expecting to have to drop. So great example, thank you for that, Charlotte. Is that you may surprise yourself. Charlotte's coming back after some illnesses and was thinking she would probably have to go a little lighter. And look, there she is lifting with the heavies. So. Oh, yes. And also thank you, Charlotte. I have a great. I have some great lower back stretching as well. So that mobility one as well. But there's one that stretches for low back, so check those out. All right, team. So as I mentioned before, this is the first week of Athlete, so we have some big things coming up for Body Fit by Amy that in case you miss it. I've been talking about it and we're going to put out more information, but I've been talking about it on Instagram. If you're on my email list, you've gotten some emails about it. But coming up in the next few weeks, the Body Fit Athletic Club, which is our membership service, which again is where you get all of the extras. That's where not only do you get your workout calendar, but you get bonus workouts, you get substitution workouts. That's where you get the method nutrition guide. That is where you get those lives and those Q and A's and you get access to Vivian and me. Vivian, our Body Fit registered dietitian nutritionist where we can help you on your journey personally and you get this amazing community. Right? So we have tons of things going on over there. We have been on Facebook since we began because it had the best, best. It was the best platform for everything that we needed. But we've been wanting to move that for a while and it is coming in the next few weeks. We will be migrating off of Facebook onto our own platform through our website. So it will be its own thing. You won't have to deal with Facebook. I know several of you have written to me over the years saying you want to join but you don't have a Facebook account or you're trying to move away from Facebook. Listen, we get it. So we'll be moving on to our, our own platform for that. We're moving in a couple of weeks because of that. This is the last week that we are offering the deal that we've offered for a While, which is $100 off your yearly membership. That puts your yearly membership at 199, at US$199. And I will tell you that is the cost if you were to see a personal trainer in person or a registered dietitian in person. That's the cost of one session. So you're getting a whole year for that. So this is the last day I would love for you to join us on. Make sure that we put it in the comments. You can also just go right to my website. The code is body fit100. So please join us. If you don't have a Facebook account and you want to start your membership a little bit later in the next few weeks, we can do that as well. All right, so several you of you have said I want to get in on this deal, but I don't have Facebook, so I won't be able to join until you have the new platform, which again is coming very, very soon. But we can push your start date. That is always an option. So we'll love to have you join us for that. The code is BodyFit100. Thank you, Kurt, for putting that in. We'll make sure that we put the link in as well. But again, that is where you get that extra support of these workouts on YouTube are going to be here for you. If you're on my email address, you're going to get your workout calendars. But we are trying to provide a space where we can provide that extra support, where we can get to know you all better, where you can have that nutrition support. That's why we brought Vivian in. And as you guys know who are in the bac, she is right in alignment with me. We have very similar, what should I say? Ethos. We have very similar thoughts on what it means to be healthy, that it does not mean restricting yourself, that it does not mean killing yourself for hours and hours in the gym or only eating spinach and tuna. We want you to learn to love food. We want you to learn to have a healthy relationship with food, which, let's be honest, a lot of us don't. Right, because we grew up with this diet culture and we want you to learn to love working out. And we don't think that happens in a sustainable way if it is too much, too too fast, if it's over restrictive, if it's overextending. So we're going to help you do it in a healthy and sustainable way. We deal in shifting mindsets and I think a lot of the Athletic Club members could attest to that right now. So we'd love to have you join us if you have any Questions? Put them in right now. Again, the deal ends today. Melissa, thank you. So excited. BAC is the best journey. The club was the best decision decision ever. Yes. So, Deanna, if you're already a BAC member. Yes. If you want to upgrade to that, if you're a monthly, otherwise you will keep the rate that you came in at. That's the other thing is that if you get this rate, then it's your rate forever. So that would be the reason to do it. So yes, you should be fine. Deanna, I think you're a yearly. If you're a monthly, then you would want to upgrade today to get that. So. So join us for that. Melissa is such a great example of the mindset shift. I have loved watching your journey. Melissa, such a strong mama who just shows up daily for herself, for her kids, for her family. Yes. Paula too. BAC is the absolute best. Definitely helped my mindset. So join us in there. And again, we're going to be getting off Facebook, so that's exciting. Oh, and the other big thing that I keep forgetting to make to mention is that shortly after that we will be launching the Body Fit by Amy app. So you will also have access to the athletic club on the app as well as through the website and tons of other fun things on the Body Fit by Amy app. I want to stress that nothing is changing about the YouTube channel. You will still have these workouts. You will still have a lot of information for free. I want to continue to put that out there for you and work out with all of the you. But we also are launching the app, so so many exciting things coming. So get excited, join us. Make sure you're subscribed to the YouTube channel, make sure you're on the email list and join us in the athletic club if you can. All right, Dulcie is saying ditto Melissa and Paula, best investment in yourself. I love it. Thank you guys so much. So, such great active members who just bring their positivity to the group every single day. I love it. I love it. All right, does anybody have any other questions for me? Put them in the chat. Otherwise I look forward to seeing you for week two of athlete. You all are crushing it. I'm so proud of you. We've got some more fun workouts coming up. I hope after just a week you have convinced yourself that you are an athlete because we are, we are all athletes and we're going to keep, keep showing up and keep moving together. Yes. Thank you, Charlotte. Yes, thank you, Charlotte, for pointing that out. So a lot of times people say, you know, because I have a prenatal or postnatal community. Oh, is it just for moms? No. Is it just for people in their 20s or 30s? No. Is it for people in menopause getting that support as well? Yes. We have a lot of women in the group are either in perimenopause or menopause. Menopause. Post menopause. So we've talked a lot about that, Vivian, and I've covered the nutrition and the fitness side of that, and you'll get a lot of support on that as well. Thank you. Thank you. All right, Week two was amazing. Good job, Susie. Oh, Tamika was asking on the renovation of the new studio. It's going. We got some things installed yesterday and the roof is on and we are hopeful that there'll be more construction on on it this week. We were waiting on some things for fire code and for permits, and that's coming through. So our hope is to be in the new studio very soon. I will make a big deal about it, especially our first live workout, which all of you will be invited to. So thank you so much. Yes, Laura, have a great day. Athletes. I will see you on Monday for athlete week two. Let's get ready to hit it hard. I'm so proud of you and thank you so much for joining me today. Have a great weekend, everybody.