30 Minute Dumbbell MetCon Workout - LIVE with Amy

Happy Saturday. Hello, everybody. Hi, Lori. Hi, Claire. Hi, Marissa. Hi, Charlotte. Paula. Katie. Dulcie is here. Oh, Amanda is here. Kelly. Hello, everybody. Welcome, welcome, welcome. Are you reading? I have a reader now, so you can say hi. Today we are doing Dumbbell metcon. I got some ninjas. Show a ninja move. Show a ninja move. Okay. All right. This is why we work out, right? So we can still pick up our 7 year olds. All right, team, we're gonna have a good time today working with dumbbells. Okay, you wanna. You want to go with daddy? Yeah. Oh, you're gonna do a ninja move. Okay. All right. All right, team. So all you need today is dumbbells. If you don't have dumbbells, you can use whatever you got or keep it body weight. So say bye. Say bye. Hey, Dixie, Sandra, Carrie and Jeff. Dotsy, Emma, Carrie, Sherry, Mariah. Hello, everybody. Dawn is here. Welcome. Welcome, kids. We're back today. A little loud, right? All right, everybody. So Dumbbell Metcon. We just kicked off our first week of metcon. You guys crushed it. Thank you so much for working hard this week. I hope you had a good time with this week's workouts. Marissa, Amy. Amy from Virginia. Alyssa. Hello. Hello, everybody. Thank you. Alyssa. Wishing a happy birthday to Kai and Kurt. Kai was a week ago, if you remember. I was getting ready to head to the birthday party. Kurt was this past week. They are a week apart. Always fun for me. Tiara is here. Yes. Break between sports. I'm so glad that you are here. Holly, Gus and Candace on a snowy Saturday in Oregon. Gus and Candace. I was just in Oregon. I was just in Portland for work this week and it was rainy and cold, but thankfully not snowy. All right, Nikki is here. Mel in Washington. All right, team, so we're going to get it done. As you know, all this month we're doing workouts in the metcon format. Most of what we do is metabolic conditioning, metabolic resistance training. Jody House to herself today. Amazing team. Tamika and Terence are here. Hello. Hello. So we're gonna be moving quickly. We're gonna have some compound movements. We're gonna get that heart rate up. It's gonna go fast. We're gonna have a great time today. Ginger is ready to sweat. Let's go ahead and get started. Make sure that you have your space. Make sure you have some dumbbells. If you have a couple of options, keep them close by. Make sure you have your water. All right, we'll go ahead and start moving our bodies here. Let's get warm. Especially if you're like Gus and Candace. You. You got a snowy day, Gene. Also snowy New Hampshire. Yes. Dixie is probably cold where you are too. Cassie. Elsa. Excellent team. All right, so dumbbells today, kettlebells next week. And then because we have five workouts, five Saturdays, five weeks of metcon, we're actually gonna have a mini band live. So that will be coming up. But don't worry if you don't have a minivan. I'm gonna be giving you options to take it to a dumbbell or kettlebell. But just why not? Somebody asked that a few weeks ago if we'd ever had a mini band live. We have, but they don't come up very often. So taking it here. Open out wide. Right through here. Amy is important. No snow. Mel, snow is melting in Vancouver. Excellent. Right through here. Side to side. Reach up through here. Yes. Finally here for a live. Oh, Sherry is leaving for Jamaica on Monday. It's gonna be warm there. Let's take it right here. Flat back down and round it up. So you know the drill. As you guys know, or if you don't know, if you're just joining this month's workouts, our theme is metcon. As I've said, a lot of what we do is metcon. Metabolic conditioning, metabolic resistance training. So not only are we strengthening, toning, sculpting our muscles. Walking in right here. Round it up. Let's take it to a little squat and a hinge. So make them different. Squat and hinge right through here. So we are keeping our heart rate up while we are strengthening and toning our muscles. Alyssa, we should have a tabata lab. You are right. We have done that before, but we right through here. Could do it again, right? Oh, jazz has 65 and sunny in North Carolina. Heather 85 in South Texas. Amazing. And hold it right here, team. Hands here. Round through that back. Standing. Cat, cow. Right through here. And let's walk it out to that inchworm. Why not? We haven't done that in a little while. Inchworm it out, Inchworm it back. Really great warm up move. Probably one of my favorites because we can warm up through the spine, get the upper body working, get the core working. Remember, if that's not right for you, you can keep it a little higher. Just do the hinge. Foreign. Let's do one more. We'll stay down there. Right here. Just take a little forward and back on those toes. Core warming up. Little down dog. Maybe just hold it here. Pedal those feet and take it back here. One big step. World's greatest stretch. So you can drop that knee down if you want. Take that hand up. Up to you. Olivia is stoked she's here. Kids are gonna join in. Hey, in SoCal, where it's been too cold and rainy, right? I totally agree, Olivia. It has been too cold for us here in Southern California. I know we can't complain compared to everywhere else, but right through here and step it up right here. Round it up slowly, and let's tap it out and reach. Here we go, team. Yes. Nikki can feel her shoulders from yesterday. Good, good. Natalie in Minnesota, already warmed up from a treadmill walk. I love it. India working out from Kansas. Guys, this makes me so happy. I love seeing where all of you are from and working out from. Let's bring those hamstrings up. All right, so we're gonna move quickly today. Everything has two rounds. Some things are right side, left side. Some things are just single. We're gonna keep it moving, keep our hearts right up. Some things will be more back to basic, and some things will be more compound. So either way, we're gonna keep our heart rates up, keep our muscles working. I'll try to cue you on what we want for weights, but as always, you do you. This is your workout. Be where you are today. Step it out right here. All right, team, so I'm gonna have Both my heavies, my 15s close by, and one medium. Our first move is going to be a squat and a press, but a single sided. So I'm gonna go 10 with this. So let me show you really quick. We got two moves that are right side, left side. I'm gonna squat, rotational press. If you only have a heavier, this feels better for you. Two hands, rotational on one side. Then we're gonna turn to this side. We're gonna do a hinge, three rows. So like a kickstand deadlift. And up three rows and up. All right, let's start with that squat and that press. Here we go. Oh, I should say we got 40 seconds of work, 20 seconds of rest right through here. And up again if you want two hands, if that feels better for you. And up. Take it down hand up. Here we go. So if you'll notice that one side as we push and rotate, even though we're feeling both legs, we're getting a little more of a push from that right side. Three, two, one. Catch your breath. Set that weight down. We're gonna take it to a hinge and row. So whatever side you're pressing from, let's take it here. So kickstand, row Kickstand deadlift. Three strong rows, then all the way up. Get set. Three, two, one. Kickstand. Row for three, two, one. All the way up. Take it down. Three, two, one. All the way up. So we get a little bit of that deadlift. Three, six strong rows. My weights are freezing and I feel super heavy because I haven't had a real workout since Monday. Team. Because I was traveling. And up. See if we can get two more times through. Five seconds. Yes. Three, two, one. Set those down. Bend your knees to do it. Catch your breath. Now we're gonna do all that. The other side. So we got our squat and our press. One hand or two. Then we'll get that other side. Feel that heart rate? I know I do. Let's get it up again. 3, 2, 1. Down. And up. Yes, you can breathe. Ha. Press. So again. Really feeling that rotation. Push out of that foot. So as we go down into that squat, as we push up, a little bit of power from that leg. That's rotating. Pressing right through here. Here we go. Feeling it. And press. Remember, you can always take it two hands if needed. And up. 5, 4, 3, 2, and 1. Set it down. Got a quick second to breathe. We're going other side. Bend your knees to pick up those weights. Kickstand and a row. Setting up on those train tracks. Shoulders pulled back, weight in that front heel. Let's do it. Kickstand row. Three, two, one. All the way up. Slow and controlled, right? You can go slower than me. You can go quicker. Whatever feels best for you, but nice and strong. Hand up. Breathe. Yes. All the way up. We got 10 seconds. See if we can get two more. Ha. Three, two, one. Catch your breath. Set it down. All right, team, guess what? We're doing it one more time. This time, 30 seconds only with each. We're gonna start with that press. Which day we did, we do it. Here we go. 30 seconds down. Press and reach. Rotate. Low power, high. Little twist core. Lots of glute. Only 30. Keep it moving. I know that heart rate's up, so if you need to modify, slow it down, take it between two hands, do what's best for you. It's gonna feel like one long set because we didn't get a break between our two rounds. That's it, team. Get set. Here we go. Three, two, one. We won't get as many, but let's go for it. Shoulders back, core engaged. Heavier weights if you got them. Let's do it. Hinge. Three, two, one. Drive up strong. So really focusing all through the back of the body. And if you have heavier than me, I got my 15s here. You may be going a little slower. That's okay. Even if you don't have heavier, you're going at your pace. Can we get one more? All the way through. 3, 2, 1. Drive it up. Strong. Yes, team. Hey, Alozia's here. That's all right. You can jump in. Start from the beginning. Two more. Press and rotate. Look at that clock. We are already 10 minutes in. Press and rotate. Here we go. Take it down and up. Nice. Yes. Yes. Right, Breathe. Because we just did the row that way, it's a little bit confusing. You can take it to two. You do you. What do you got? Team, finish it out strong, because then we get a breather. Take it here. Press it up. 5, 4, 3, 2, and 1. Yes. Last time. Here we go. Bend your knees to pick up those heavies. Kickstand three rows. See if we can get at least four. Core engaged. Shoulders back. Here we go. Three, two. Elbows up. Remember, you're getting low in that hinge. So soft. Knees, nice flat back. Right, flat. All the way from the tailbone to the top of the head. No arching or rounding. Squeeze in the shoulder blades. Can we get one more? Yes, you can. And feeling that. Grab a sip of water. Becky. First workout in four weeks. Feels so good to come home. I'm so glad, Becky. So glad that you're here. It's my first real workout like this all week. All right, team, catch your breath. Give yourself a second. All right, so we are going to take it to round two. Guess what? We're gonna be on the mat, so we're gonna feel it. We are gonna start with a little press. Breathe into high. A bridge. So we're gonna take it here. Press and bridge. Right through here. Then we're gonna take it slow. Bicycle, where we rotate. 3, 2, 1, and back. Then we're gonna go close grip. Then we're gonna go scissors. So it's gonna go by fast. 40 and 30. Let's get it done. So regular press, bridge, bicycle, close grip, and then scissors. Lots of core. Let's do it. Here we go. Take it up and in, down and out. If you want to just do the press instead of the bridge, that's okay. Right through here. So heavy on the upper, heavy on the core. But I still want you to be thinking about that lower body. Right through here. It's gonna feel like a long time to be on the mat, but we're gonna get it done quickly. In between, we're gonna Get a little mobility. So I really want you to use that time to get a stretch and get that mobility work, because you know me, I'm always trying to put it in. Right. We got 5, 4, 3, 2, 1. Weights down by your side. I want you to do a big snow angel with those arms, right? Get that mobility work. If the. The bicycle is not right for you, I just want you to do a little march from here, or you can take it to a little dead bug. Watch me. We're gonna go elbow, elbow, elbow, and then switch. Join me. Here we go. Cross, cross, cross, and switch. 3. You don't have to actually touch, but I want you to think of that rotation. Slowing down. Controlled. Left, right, left. Can you do it while keeping your lower body glued to the floor? Right, so we're not here. We're. Yes. Controlled. 3, 2, 1. Controlled. 3, 2, one. Yes. 3, 2, one. Hug it in right here. All right. Close grip. So we get those triceps. You might want to go a little lighter. You might be fine. All right, Right through here. Hey, Paula. Jumping. Say hello. Gonna do it in a couple of hours. Elbows in bridge. Three, two, one. Oh, that's harder. Breathe. Elbows in nice and deep. Tight. If you need to take them a little wider, that's okay. But we're aiming to get triceps. And breathe. Yes. Second round. We're gonna mix it up a bit, so get excited. We're keeping it all right here. Yes. And breathe up strong. Yes. 10 seconds. Right through here. 5, 4, 3, 2, 1. Nice and strong. All right. Big snow angels with your arms, right? Mobility. All right, so we're gonna go scissors. Let's keep that right through here. Right through here. Big arms. If that's not right for you, keep the feet down. One foot down, and take it through your mobility. Here we go. Reach around back to center. Reach around back to center. So your center can be here or your center can be low. If you want a little more of that lower core work, take them at that 45 degrees. You need a little less. Take it here. Think as we talked about. Pull those inner thighs together as you bring those heels in. That's going to really activate that lower deep core squeeze. Inner thighs. 5, 4, 3, 2, 1, team. So grab those heavies again. We're gonna start at the top. We are gonna alternate. We're gonna keep the bridge. We're gonna alternate one at a time just to make it a little different. Then instead of our core on our back, we're taking it to a plank. So we'll do a cross climber. Let's do it. 30 seconds. Bridge up. Here we go. One and then the other. Feel what that does to your core. Right after this, we're gonna take it to a plank position and think of what. What would your bicycle be be from there? We're going to take those knees across to a cross climber, right? So we're just taking our core from our back to our plank just for a little variety, right? And breathe. 5, 4, 3, 2, 1. Turn it over here. All right, so you can keep the bicycle on your back. You can take this to a bird dog, or you can cross it. Let's do it for 30 seconds, then we're back on our back in 3, 2, 1. You can go here, just across, or you can run it to really get that metcon. Yes, you can. Hip, square, and breathe. Yes, team. Yes. I know. I feel it, too. We got five seconds to go. Four, three, two, one. Stretch it back. Yes, team. All right, same idea. Bridge stays up. Alternate close grip. Then we will take it across in our plank. Elbows in, everything up. Strong. Alternate right here. I know a lot of switching, but you can do it. That's our mobility in action when we do these. You know, I try to keep it simple so it's not a ton of up and down or moving or dropping the weights, picking them back up. But when we do that, that is because we get extra mobility, right? Turning from front to back, that is mobility in action. Getting down to the floor and up, that is mobility work. So remember that. 5, 4, 3, 2, 1. All right, team. So weights out of the way. Here's what this looks like. We're gonna cross it through and open. Cross it through and open. If that's not right for you, bird dog, or scissors, or take it standing, you can do a little toy soldier kick. Hey, Mary. Aaron is starting late. Deanna's saying hello. Let's get it done. Genie just finished yesterday. He's gonna do it tomorrow. Let's do it. Here we go. Cross through, reach. Take it here. Cross through, reach. Take it here. Yes, team, reach. And here. Open up strong. You don't have to go the same paces. Me just upper lots of core. Yes, you can. And breathe. Three, two, one. And relax. Breathe, team. All right. Look at that clock. This last round is going to be a little shorter, so get excited. All right, team, so medium weights. We got it. We're gonna alternate. We got a lunge and a curl, right? We're here. We're alternating. Second time through, we're gonna take it out. We got lunge and curtsy, but in the middle. Breathe into it. In the middle, huh? Right through here, we're gonna take it to a plank and a pull through. All right? So lunge and curl. Plank, Pull through, curtsy and curl. Let's get it done. Second time through, we're gonna mix it up, all right? We only got three this time, so we can get it done. Shoulders back, core, engage. Step back on those train traps. Lunge and curl right through here. Here we go. Down and up. So it's going to get your heart rate up either way. And up. Yes. Take your time. Press through. Yes, you can. Shoulders back, chest open. Ha. And breathe. Airplane. I don't know if you guys can hear that over my microphone. Breathe. We got 5, 4, 3, 2, 1. Down into that plank, you're gonna pull that weight through. I'm gonna take it on my elbows, team, so I really have to lift, but it's totally up to you if you want to be on your knees here. If that's where you are, take it there or up on the hands, but join me. 3, 2, 1. Reach through. Pull it here. Reach through. Pull it here. Core and upper. Yes, team. Right here. Yes. There we go. You got five. Hip, square, four, Three, two, one. All right, team, now we're gonna curtsy and curl. Let's keep it hammer. Pull it out right here. So you're gonna squeeze in the back as you come up, right? So, hammer, squeeze, curtsy, right and left. Let's do it. Breathe for a second. I'm about to cheat you out of that rest. I'm not gonna do it. Shoulders back for three, two, one. Curtsy and hammer, Curl up and squeeze. Back down, curtsy and hammer, curl. Squeeze in those back muscles. And up and out. Back down, squeeze. If that is not good for your back or your shoulders, sometimes that external rotation, I feel that too. Just do the curtsy and curl right through here. Strong arms, strong legs. 5, 4, 3, 2, 1. Relax. Right through here. All right, team, so here's what we've got. We're gonna mix up our order those three moves. We're gonna do our plank, pull through. We're gonna add a little jack to it. Then we're gonna get a curtsy and curl, regular lunge. All on the right for 30. All on the left for 30. We're gonna do it back to back. So let's get excited. We got 30 seconds. 30 seconds. Plank. Pull through. Jack with the feet or tap it out. All right, let's do it. So again, we're mixing up our order, so we get a little breather for those legs, but they're gonna. We're gonna push them hard. All right? So down here on your knees is fine. On your toes, on your hands or your elbows. Pull it through and jack. So start it on one side. Three, two, one. Here we go. 30 seconds, Jack. Right through here. Pull it through, Jack. Pull it through. And Jack. Ha. Reach. 10 seconds. Stay with me. We got five, four, three, two, and one. Up on your feet, team. All right, so 30 and 30. We can do this. You're going curl and curtsy all on one side. So I want us to feel that leg. You can hinge forward just a bit to really get that burn. 30 seconds on the right, 30 seconds on the left. Upper body stays the same. Let's make those arms work. Make that leg work. Regular lunge to curtsy. Curl and curl in three, two, one. Lunge it back. Curtsy. Lunge it back, curtsy. I'm just doing regular curl on this, and then I'm going to switch to my hammer here. Burn. Yes, you can. And down and breathe. Yes, you can. 5, 4, 3, 2, 1. Keep it going. Other side. Let's do it. Hammer, curl, lunge, and curtsy. Right here. Who. That's a lot of biceps. Hips right. Your arms are strong. Right through here and here. Yes. Five seconds. Make it burn. Right here. Three, two, one. Relax. Set them down, team. Ha. Stretch it out. Catch your breath. Right through here. Yes. Yes. All right, team, I think we got time for a bonus move. Let's get it done. All right, heavy or medium, but we are going to do a supinated reverse fly. So working our back, but our palms are forward, so you may want to go a little lighter. You need to bend a little bit. You can. Here's what we got, team. We're gonna go low, side lunge, side lunge, center fly, pop back, pop up, drive out of it. Side lunge, side lunge, center fly. So here, here. Not coming up out of it. I want you to use the back, use the shoulders, and then we pop it back. All right? You don't want to do the pop back. You just keep side lunge, side lunge, fly. One minute to go. Let's get it done. In three, two, one. Here we go. Side lunge, side lunge, lunge. Stay low, reverse fly. Pop it back, pop it in, back up. Here we go. Side, get low, side, get low, center, reverse. Pop it back or walk it back. Pop it up. I'm going to show you from the side Pulse or a little low one Right here. Down. Pop it back, pop it in. Drive it up. Side, side, in those hips, flat back squeeze. Pop it back, pop it in. Drive it up. We got 15 seconds. Side, side, fly. Pop it back, pop it in. One more. Side, side, reverse, fly. Squeeze in your back. Pop it back, pop it in. Drive it up. You did it, team. Set those weights to the side. Breathe. Yes. Laura is feeling her heart rate. I hope so. Me too. I wanted to say set it up. We were kind of heavy legs in the beginning. High heart rate, long set on the mat of upper and core. Right. Take them out right here. And then combo. Get it done. Hopefully that's what you felt. Right through here. Stretch it up. Big stretch all the way over. Get excited, team, because the next couple weeks, we might have some guest stars coming in for these live workouts. So I'm not gonna tell you. I'm gonna have to show up to find out. Boom is right. Faye Mariah says holy crap. Amy. Hi. Christelle joining from Scotland. So glad my legs as reside have resigned. Actually, I was thinking maybe we went a little lighter on the legs because we had that whole circuit lower body, but I get or down on the mat. I guess we had a bridge in that too, so lots of booty. Becky says, I thought I was gonna feel super weak, but I wasn't. My endurance definitely took a hit being away. Yep, that's usually how it happens. Our endurance goes a little bit quicker. But all in all, team, even if you take time off for whatever reason, whether that is an injury or an illness or travel or just life, right, we don't lose all of our progress. I promise. I want to encourage you to stay consistent for a lot of reasons, but do not think that if you have to take a break for whatever reason that you're starting from scratch. Right, Becky? I felt the same way. I've only had about a week off because not even that, but I did feel feel pretty weak in the beginning, especially with those overhead presses. But as I got going, I felt a lot better. So sometimes it's just getting our body back into it. Now that's not very much time. I know, but I still felt it. But no, that. That's how it works. Our bodies are amazing, and they're gonna hang on. Yes. Dixie says, I think I need a snow angel in the snow to cool down. Dixie, do that and send me a picture, please, if you want. Team, we're gonna take it down to a pigeon. I know a lot of us love pigeon. Not everybody does if you want, you can take it 9090 or you can just stay standing across that leg over whatever stretch you want. Andrea says, guess I'm not mopping today. My arms are jelly. Yeah, you're welcome. I'm giving you permission. You don't have to mop today. So a little hip stretch through there that we all need. If you're able to hang out for a few minutes, I got time to chat today. Last week I didn't because of 7 year old birthday party, but we can hang out for a minute. I'm gonna tell you a little bit about what is coming up the rest of the month. Four more weeks of metcon. So it's almost like we're just starting. Yes, Gene. Heart rate fast and fun. That's what we wanted. I know sometimes when we have those repeating circuits, the workouts don't go as fast, but I feel like this one did. I hope you did too. Take it right here. Let's stretch out those wrists. Sheila was dreading it a little, but I loved it. I'm so glad. I know we often feel that, right getting into it, especially in the morning or afternoon, whatever, evening, whatever it is for you, but sometimes we're not feeling up to it. But remember, once we get moving, we almost always feel better. So remember that. All right, we're gonna hang out and chat for a minute. If you got time, let's get one big deep breath in. And out. You did it. That was your dumbbell metcon workout. Great job, everybody. All right, Team Nikki, thank you for being here. Laura, thank you for being here. If you want to hang for a bit, if you have any questions, I will try to answer them. Going to tell you a little bit about what to expect the rest of the month. Also going to tell you a little bit about what is happening in the Body Fit Athletic Club. Our sale. Is our sale still. Still active? Yes. Yes. So our sale is still active. If you want to use the code METCON, you can get 20% off any of our memberships. I'm going to talk to you about what's going on in there. That's where you get all the extra, right? Also, if you want to watch these workouts not on YouTube. Love it when you watch them on YouTube. But you can watch them in the Body Fit by Amy app if you're in the Athletic Club. So let's talk about that. Jody, I'm so glad that you can make it. Yes, I do have new shoes from Adidas, so if you're curious, I can't tell you too much. But about what I was doing traveling to Portland this week. I was on set with Adidas. As soon as everything is out, I will share it with you. Really amazing week and got some new kicks. So yeah, breaking them in a little bit, but it was a good week. All right, team Melanie. Oh my goodness. That bonus move. Tiara. Yes. This is the warm up week and now we're really gonna go for it. All right, team. So does anybody have have any questions? Let's see. Amy has a question. Oh, he says Carol Kelly had fun. I'm so glad. What advice do you have about breathing while working out? I breathe out on the contraction, but sometimes I feel a little light headed. All right, team. So Amy, I'm so glad you asked. I'm going to give you the short answer. What I will tell you is that is one of our topics in the Body Fit Athletic Club. So we, if you guys don't know, one of the perks of being in the Athletic Club, which is on the BodyFit by Amy app, so it's a private community, is that both Vivian, our Body Fit registered dietitian and I go live every week, sometimes twice a week. So she does nutrition Tuesday, I do workout Wednesday, and then we alternate our Fridays. We do a live ask me anything and we also do office hours, which is on zoom where we really connect with each other. Then we have some other fun things on Friday. So within that, we cover hot topics, we cover some of the most common questions or if something's trending in the news. Vivian has been doing a weight loss series. As you guys know, it's not something that we push. It's not something that we want you to focus on. But we know that a lot of you have that as a goal and we want to help you do it in a healthy and sustainable way. So all last month and this month, Vivian is doing a weight loss series covering different hot topics topics and different things that may come up in your weight loss journey. When you join the Athletic Club, you get access to all of the past lives because they're all recorded and you can join in on them. So just a little plug for that. But Amy, here is what I'll say. We're going to cover that later in the month in Athletic Club. But you are correct on breathing on the contraction. So when we are working out, if you can usually think inhale to expand, right. We talk about this exhale to contract and when the, the exertion, we say exhale on the exertion. Right? So it's a bicep curl. This is the exertion, inhale, release. If it's a squat, this is the exertion. Now, what I want you to think about is we do want to have a strong base. So a lot of times I talk about zip up your core. That is not holding our breath. That is connecting with the core. So when we inhale during a move, especially something like a squat that's under load, we don't want to just let everything go, right? Because we don't want that extra pressure on our pelvic floor. But we also don't want to be gripping or squeezing. So you want to have a strong, stable base, which is in your course. Remember, we talked about tilting the hips forward, bringing everything in, lifting up through that pelvic floor, nice and tight, but you can still breathe and talk through it. And then when we are doing something, exhale on the exertion. Now, probably what's happening, Amy, is you might be overdoing it a little bit. Don't overthink it. That's something I say all the time in the athletic club when it comes to form, that just breathe normally. Making sure you're breathing is the most important thing, that you're not holding your breath. But if you can generally think, like, let's say we're doing this move today, right? But today was a little tricky, right? Because we did a lunge and we curled here. So your contraction is here, but then your contraction is here. So don't overthink it. Just make sure you have a rhythm with your breathing, that you're connecting with your core. It's much more important on things like core work, right? Where we're here and we're thinking, but. But again, we're doing a move like this. When do you breathe, right? Establish a rhythm. Breathe out on the exertion, if you can, if it makes sense, in that rhythm. And don't breathe so hard that I think that's probably what's causing you to feel a little lightheaded sometimes. We really think. Because on a lot of our core work, we do that. Or you see people lifting really heavy, right? So don't feel like you have to exhale completely, Completely, like get everything out. There are some specific times we do that in core work and pelvic floor work, but you might be breathing out a little too much, and it's causing you to feel a little lightheaded. So I would say just relax a little bit on it, establish a rhythm, and go from there. Hopefully that helps. I'm Going to talk more about it in the athletic club. Thank you, Charlotte, for joining. Oh, oh, Amy. That's right. Amy. I'm sorry, you are in the. In the bac. All right. So I am glad that you will be joining for that. Carrie, can you explain the transition between the 90. 90. I feel Lucy Goosey. Listen, loosey goosey is better than tidy, right? So the 90, 90. What's tricky is a lot of times we talk about it as a mobility move. And you see, you know, you probably see really flexible people online going here to here. Right. Which you can. I'm not very good at that. Right. So what I would say say is have some stability, right, with your hands. And you can also do one and then the other. So you can go here and then here. It does not have to be. Right. Super fluid. What I would say is one hand in the front, one hand in the back. Take it nice and slow. Right. Think one at a time and then the other one follows. I think that'll help you feel a little bit more stability. Also connect with your core. Core not super tight, but have your hands. You can even have both hands behind if that feels better for a lot of people. That's a better option. Don't feel like you have to do that. Oh, gosh. Right. I don't think I usually do that, but if I do, I actually prefer it with. I'm moving forward, guys. I actually prefer it with a little bit of stability. So stability with your hands, good posture, core connected. And then think of it as one and then the other instead of feeling like it has to be fluid. Right. Hopefully that helps. I'm sure it is great, Carrie. Don't worry about it. But again, loose is feeling better than tight. Yay, Paula, this is your first live crazy. I'm so glad that you're here, Paula. Long time athletic clubber. Thank you, Elozia, for being here. Excellent tea. All right, Aaron. Snowing here in New York, but hot in here. Here. Excellent. Excellent. Okay, Carol, just what I needed. I'm so glad, Amy. Hope you guys do something fun and get yummy food while you're in Portland. You know, I stayed at the Jupiter Next hotel, so I ate at the Doug Fir, which is right next door. It was delicious. I didn't really get out and explore that much because you know what I was most excited about for a work trip? Sleeping in a hotel room and enjoying the quiet. I'm sure all you parents can relate, but I hope to come back to Portland because I love it there. There. Okay, so Brenna my knee pops when I bend it. Squats and lunges. Is it a technique issue in my body? Same thing happens to my hip when I lower my legs, laying on my back. Okay, great question. Very common question. You're probably not going to be able to hear it, but my knees pop every time I squat. You probably can't hear that. I try to get my microphone, probably not, but my microphone is right here. But since I was a kid, right. I remember, you know, doing like dance class and. And hearing them pop. If, generally speaking, if you've. Your joints are popping and you don't have any pain, it's really okay. It's not something to worry about. If you do experience some pain, that is where we may need to work on a little bit of mobility. And sometimes that is just those hip mobility things that we do. Think of all of your stretching, but also that mobility work, that 90, 90 that we just did. But if you're not feeling pain, don't stress about it. I know it can be alarming. Generally. It's just we get these little air pockets in our joints, and that is the release, right? That's the sound that it makes. My knees have popped for as long as I can remember. I don't feel it on a lunge. I do feel it on a squat. A lot of people, people feel it on a leg or hear it on a leg lower for their hips. So don't worry about it if it's not painful. However, we can always all get more work with that mobility. Also, all those things we talk about that are good for our joints, you know, collagen can. A collagen supplement can be really helpful. Making sure that we're hydrating, making sure our nutrition is in check. Right. All of those things are helpful as well. But if it's not painful, don't worry about it. Great question, though, Jessica. How much is too much exercise? I've been doing multiple of your workouts throughout the day, so it's a tough question. You know, I designed these workouts to be pretty short. We just talked about over training in the athletic club. It is a very real thing. If you are feeling like you are so exhausted and that you're not getting the most out of those workouts or you're not maintaining good form, you're probably doing a little too much. If you're feeling like you can't stay hydrated, this is a sign. You know, you're feeling like you're drinking a ton of water, but you never feel like you're satiated. Right. You still feel dehydrated. That could be a sign that your body is over training. If you're just feeling like you can't recover from this fatigue. If you feel okay, I would say multiple workouts, depending on what that means. Because I have a lot of workouts that are shorter. I just wouldn't overdo it. And I would make sure you're getting variety. I wouldn't do tons and tons of high intensity, high impact cardio back to back to back, or super heavy weights back to back to back. That's why we designed the calendar where we have those breaks from your weighted workouts, from your height hit workouts, we get some mobility. So making sure you're getting variety, making sure you're not doing too much for most people in that 20 to 30 to 45 to 60 minutes a day is a good thing to aim for. Certainly some people space out their workouts and they do a little longer. But things like we're doing where we really keep that heart rate up, where we do have some higher intensity things, I just would be careful not to overdo it. Do it. So there's not really a number because everybody is different in what works for them and their body. But pay attention to how you feel. And if you can think having some days that are more of your active recovery, some days that you're not doing any weight, some dates that days that you're not doing any high intense or high impact, listen to your body. So really we talked about it in depth in the athletic club, but it's a really tough question because everybody's bit, a little, little bit different. Also just paying attention to how you feel. I was definitely a chronic over exerciser in college and it was part of a disordered pattern of, you know, I was similar in sort of the way I was cycling my nutrition and it was not healthy. So if it's feeling like it's obsessive, it's. If it's consuming your brain. I'm not saying it is, but I know that's where I was. Then take a step back and think, you know, are you feeling good when you're working out? Are you feeling like it's working for you and you're not totally exhausted? Certainly fine to get a few workouts in a day. A lot of people do, but not overdoing it. So. Okay. Amy, My toes pop a lot on the things that you can't sneak up on anyone. Ah, that's funny. You can't because they hear you coming. Deanna, can you explain how to reduce arm and shoulder pain when opening up on the side of your hands. The T rotation. Okay, so I think you're talking about this, Deanna. Right. Okay. So what I would say is, if you're feeling it in that lower arm and shoulder is one, you don't have to come up. You can still get a little bit of that hip rotation. You also could, you know, today we were crossing three through. You also could take it to that elbow plank. That might help a little bit if you're talking about the lower shoulder. But I would say slow it down. First and foremost, we have that 30 second interval. So I was going kind of fast, but slow it down where you feel stable through here, and then you open up slow through here. So that would be my first advice. Slow it down. Second, if it's the rotation at the top, you don't have to go as high. High. You could also just come here. Right. Or you could also just lift to here. It might be that external rotation as you come here. Yes. Or making sure that you're staying right above this shoulder. This is the other thing that happens when we move. Sometimes we get a little off. Right. One way or the other. So making sure that you're opening up and you're still in that straight line, Slow it down, reduce your range of. Of motion. Take it to the elbows if needed, and really paying attention to how your core is feeling. So you get the support from here, so you don't have to have the support from there. Hopefully that's helpful. Okay, let's see. Amy needs new dumbbells. How heavy should I go? So also, tough question. That's very individualized. If you've been lifting tens, I would say you could probably jump to. To 15s. 12s or 15s. It depends on what you're feeling. I think it's always a good idea to have a few options. So I would say you can probably go up in that 2 to 5 pound range in kilograms. Somebody tell me what that would be. Half of that. Right. So hopefully that is helpful. But I always encourage people, if you can go to Target or go to a sports store and actually lift them, do a few rounds of something something or a few reps of something, See how it feels. But when in doubt, go heavier because you can always drop down to your other weights. All right, one more. Let's see, let's see. I'm gonna try to scroll through, and then we're gonna wrap this up. Yes. Sherry does a lot of other things, running and playing tennis. That's Great. And you can get the 10 minute ones. Gus says even my titanium knees click. Great, right? I bet those titanium knees feel pretty good, right? All right. Yes. And thank you, Lori. Also, mobility for your shoulders, those eyes, Y's and T's that we do all of those things in a very controlled setting, not in a plank. Are also going to help with that. With the shoulder pain, reminding me that I need to do a workout on shoulder mobility and stretches. Those snow angels we were doing on the ground. The ground. Those arm slides, you can also do them on the wall. All of that will also help with shoulder mobility. Right. Okay, let's see. I think we got a team. Thank you so, so much for joining today. Tamika's asking, how's the construction on the new gym? We are getting close, guys. We got drywall, we got some paint. We're doing the floors this week. It is getting really close. I'll try to remember to post an update on my stories here and also on Instagram, but get excited. It's we hope to be in there next month. Fingers crossed. You guys will be the first to know. Thank you so much for joining me today. Join the lives the rest of the month, make sure that you're signed up to get those emails so you get your workouts. Still time to use the code metcon to get 20 off any of the athletic club memberships. Remembering that next month. Month, little spoiler. We're bringing back Absolution April Absolution. So it might be a good time to join. So you're already in because we're really going to break down work in the core. All right, team, thank you so much. Have a great rest of your day and I'll see you soon.