30 Minute Full Body No Repeat Dumbbell Workout - LIVE with Amy!

Happy Saturday, everybody. Okay, thank you. Seriously? Seriously. Happy Saturday, every. Okay. Okay. All right. Welcome to your Saturday live. This is no repeat dumbbell today. As always, please don't chew dry erase marker. Thank you. Thank you. Welcome, team. Let's say hi to people. Hey, Kate. Hey, Mariah. Alexandra is here. Janine. Lori is here. Happy Saturday. Sandra, Linda. Olivia. Hello. Hello, Aloysia. Welcome, everybody. No repeat dumbbell today. Sandra is also. So several of you are sore from the calendar workout yesterday. Great. All right, guys, can you say bye to everybody? Have a good workout. Okay, go with daddy. Whoa. Okay, go with daddy. Say bye. Say bye. Say bye. All right. Okay. Okay. Bye. Bye. Bye. Say, have a good workout. Say have a good workout. Hopefully we can all have this energy. Here we go. Here we go. Real life team. All right, team. So, you know, that is always the craziest of craziness of our Saturday lives because Kurt is in here getting me ready. That. That's the part that gets cut out of the edited videos. Welcome, everybody. Oh, hey. Gigi is with Olivia today. Jocelyn is here. Alyssa. Angela. Hello. Hello. Yeah, Angela is right. Flaunting it way too early. Maya, come on. Hey, Lindsay. Jessica is here. All right, team, so no repeat dumbbell today. So make sure you have those dumbbells. This is gonna look similar in format to our Monday workout if you did the very first workout of our no repeat challenge that we just started this week. And so we will have three long circuits, lower body, upper or so the circuits will have lower upper core, a cardio mobility, and then we will move on. Hey, Jonathan is here. Yes. Leah is here. Paula is here. Cassie. Excellent. I love seeing all of your names and faces that they're there. Alyssa says we'll be crying soon too. Hopefully in a good way. Right? Not the toddler. Toddler meltdown cry. All right, so let's go ahead and start warming up. Go ahead and give yourself some space. Let's march it here. Kim is here. First time catching a live workout. Welcome, welcome. Oh, Alyssa says my cat heard your kid crying and ran to check on her. So sweet. She's fine. Alexandra was a day behind. Didn't get in yesterday's. Apparently you're. You should be glad because your glutes aren't so, so glad you're here. Alexandra, go ahead and bring those arms forward. Let's loosen up after a long week. Hopefully it was a good week. Hopefully everybody was rocking out. Week one of your no repeat challenge. No repeat November. If you're able to hang out at the end, I would love to chat with you, we'll have a quick q A. I want to hear how everybody's feeling about no repeat November. And we'll talk a little bit about what is coming up. Crystal, first time on the live as well. Welcome. Let's go ahead and take it out nice and wide. Let's start with just a little windmill. Ah. Stretch through those hamstrings, open up those arms. Right, here we go. And then just shift it to a little bit of that side lunge, right, shift into those hips, open, then up through the hips, up through the back. Oh, here comes some kiddos. They tried to sneak back in, but daddy got him. Let's go. Flat that back down. Melissa is here, also sore from yesterday. Natalie is here before playing in a concert this afternoon. Amazing. Cherise, first time here. Let's take it here. Just roll through your back. Bring those shoulders forward. Press out gently. All right, team, let's go ahead. Walk those feet in. Hands behind the head. Let's do a squat and let's do a hinge right through here. So make sure make them look different. Drop the hips, hinge right through here. Take it down. And here, two more just like that. Melinda, also first time. Love hearing from all of you. Tiara, I'm so glad to see you here. I know it's been a tough week for you, but I'm so glad that you are here moving your body. Been thinking about you. Let's take it right here, hands down right here. Pedal those feet if you need to. Hands can be right here. And then if you are able, we're gonna walk it back. So watch me first walk it back to that high plank. Take those feet wide, walk it in. Big reach up. If that's not right for you, I just want you to open in a little lunge or step back right and then all the way up. But if you can, let's walk it back. Really great mobility. Warm up to come all the way up and down. And let's get one more if you can. We're gonna take it down and hold it in that high plank. That's not right for you. Drop it to the knees or take your hands on the wall. Let's take it right through here and let's press up. Down, dog. Especially if you got some sore hamstrings from y Warming it up through here and breathe. And if you can tap one leg in a little half pigeon stretch, right? This is for those sore glutes. If we got them. Other side, half pigeon. That's not right for you. Again, you can Take it to a child's pose. Stay on your knees. Take it on the wall. One more. Go ahead. Walk those hands back slowly. Round it up. Let's have it out. And reach. Oh, I gotta get that energy up. I don't know about you. I'm feeling slow moving today. So let's get the energy going. Let's get ready to move. I am so glad that you were here with me. Keep it going. Stunting. Another timer over your head, right through here. And let's take it with some hamstrings. Start with just a little pull down at the top. Open through the chest, through the back. Then cross the arms in the front. There we go. Knees across, little twist if you can. All right, so if you missed it, if you weren't here in the beginning. Similar format to your. No, repeat with weights from Monday. We have lower body, we have upper body, we have core. We have some cardio mobility. We'll finish with a swing even though it's dumbbells today. We got some fun variations on swings today, so get excited. Little stretch right through here. All right, so we're gonna grab those heavy dumbbells if you can, because we're starting with lower body right through here. So one heavy dumbbell, we're gonna hold it here. All right, so we have got our staggered squat. So if you can, it's one legged right through here, right? So you're sitting low and then you're gonna step it into a lunge. Same side. So staggered one leg. So stagger just a little bit like this. You can be a little more parallel or here. Then sit low in that lunge. So staggered squat to lunge. If that is not right for you, you just take it to a regular lunge. You can have one dumbbell in the center. That's what I'm gonna do. Or two dumbbells. Whatever is best for you. Let's zip up that core. Shoulders back. Three, two, one. Here we go. So staggered, squat and lunge. Same leg is moving. Hey, Christina's here. Todd and Kristen. Yes. So glad that you found us too. So again, staggered. You're up on that toe. If you don't feel good about that, again, totally fine. Regular squat, regular lunge. But if you can, we're putting all the weight in that stationary leg, right? Take it down. Who burn? Yes. I think we got time for one more. Yes. Relax. Shake it out. We're gonna do the same thing. Other side. So we're gonna keep those legs working. Catch your breath. So staggered squat again, up on that toe. This leg is doing more of the work. Sit low in the squat. Sit down in the lunge. Bring it up to here. Three, two, one. Here we go. Take it down. Take it down right here. And breathe staggered. And drop it low. Chest stays open. So what we want to be aware of is that we're not rounding those shoulders. Chest open, core engaged. Drive through that heel. That's staying on the ground, right? You don't have to go the same pace as me. You do the pace that's good for you. Be where you are today. I think that's what my shirt says today. 5, 4, 3, 2, and 1. Shake it out. All right, team, so once you have some medium, two heavy dumbbells, go ahead, grab these weights here. Shake it up. So watch me, team. We're gonna go wide row here. Bring it up and upright row. All right, so we got wide row and upright row. Because of that upright row, you might want to go a little lighter than your normal row, but we're still gonna squeeze in the back. I got my heart rate up. All right, team, shoulders back, soft knees. Flat back, wide row. Upright here and here. Yes. Row. Wide row. Upright row. So we're here. Elbows go wide. Squeeze in the back. Come up out of that hinge. Bring those elbows up. What we're not doing is squeezing, lifting those shoulders. Just bring the elbows up parallel with the shoulders. You don't have to get much higher than that. Wide row up, upright. Keep it going. Squeeze. Core stays engaged. Yes. We're sneaking on a little deadlift. Little hinge. Here we go. Three, two, one. And relax. There's your upper body. Let's take it down for some core. All right, team, so a couple of options here. If this is not right for you, then I want you to take it with just a bridge. You can just take the bridge here for core. You can do little toe taps, or you can toe tap with a little pullover. Join me here. 40 seconds. Here we go. So toe tap, pullover. So, yes, I'm sneaking in a little extra upper body, but if that's not right for you, you're still going to get the extra work holding the weight with the counterbalance. I want you to really think about tilting that pelvis in, wrapping that core, and making sure you're breathing. And breathe right through here. Slow and controlled. Yes, team. Deep core and a little bit of upper back and shoulders. Since that. That's what we just worked, right? 5, 4, 3, 2, 1. Go ahead and set that weight down. We got some lower, we got some upper. We Got some core. Let's get a little bit of cardio mobility. How about that hamstring curl and reach like we just did? 30 seconds of this cardio mobility. Shake it out. Shake out those hamstrings, those glutes, and of course, the chest and back. Here we go. 30 seconds and breathe right through here. If you need more mobility, keep it low impact. If you want more cardio, by all means, take it up your workout. Be where you are today. If you can even see that, because it's tied, right? Yes, team, breathe. 10 seconds to go. It's cardio, but it's mobility. You pick your intensity. 5, 4, 3, 2, and 1. Catch your breath, team. All right, so medium to heavy weights. We are going to start with a deadlift. Then we're going to take it to a skier swing. You might be somebody who always picks a kettlebell for kettlebell swing. Even if you have that, I want you to try the skier with me. All right, so let's start with our deadlift. Let's have our dumbbells down by our sides, though, and we're gonna go deadlift here. It's a hinge and bring it up. So start here. It's the last move of the circuit. I think it's going to end with a type of a swing. Shoulders packed, which means pulling it back, core zipped. She's not here or here. Soft bend in the knees. Bring it up. Weights right by your side, right by your knees. All right. You are totally fine to stick with just that. If you want to try the skier swing with me, hinge it here. You're gonna prep it, and then your swing motion looks just like your kettlebell swing, except looks like a skier. Right, let's go ahead and get that done. We got 30 seconds of a swing or a deadlift. Here we go. 3, 2, 1. Drive it up. So remember, you are not lifting with those arms. Arms are along for the right. You're powering up through the back of the body. Lock out the glutes, lock out the knees, knees, hips, core back. And drive it up. Drive it up. Yes, team, 10 seconds. Everything's working good. Again, try not to lift with those arms. 5, 4, 3, 2, 1. And relax. Pedal those feet, roll those shoulders. Hang. All right, team, quick sip of water. Go ahead and grab a sip of water. Nice work, team. How do we feel? Shake it out, everybody. Good. All right, so breathe for just a second. We're gonna hang out with those heavy weights, go back to our lower body. Here's what we got. We Got right side, left side. Again, we're going to stationary side lunge. Step out of it. One stationary, one moving. If you want to keep them all stationary, that works too. But you can think of it as, like, a little pulse and then step out of it. All on one side and then the other. Then we'll take it to some upper. So heavy to medium weights. Go ahead and grab these here. Zip up that core. Let's start. Nice and wide. Shoulders back. Here we go. 40 seconds. One stationary. Step it in. Same side, one stationary. Really focus on shifting that weight. It's not just a little soft bend in the knees. I want you to really get low. Shift your weight to the side. Remember, on that side lunge, we want to really push through and shift our weight to the side. Shift. Push out of it. Drive those hips to the back so it's a little bit of a hinge. Right hand up, down. Breathe. And up. Five seconds. Jess gets you on the heart rate. Me too. Can you hear it in my voice? Last one. And breathe. All right, team. Hi. Catch your breath. Yep, I feel it too, huh? Let's take it to that other side. Nice and wide. Remember, shift your weight. Hinge at the waist, bend at the knee. Push out of it, then step out of it. Here we go. Take off stationary and moving. Stationary. Move through it. Yes. And breathe. And up. You got a team. And up. Yes. Down. And up. Yes. Five seconds to go. Shift that weight into the hip. Can you get one more? All the way through? Let's do it. And relax. Yes. Team, hang on. All right, so we're staying here. Let's hang out with those dumbbells, if we can. We're gonna go curl, press, press, and down. You're alternating your press, but together with your curls. Zip up that core. Align those ribs over the hips, over the knees. Shoulders back. Catch your breath. Curl, alternating press. 3, 2, 1. So curl. Let's start with those palms turned in, and then we'll take it. Hammer halfway, Press. And down. Take it. Curl, press. Yes, you can. Let's get one more. With them turned in, let's take a hammer. Keep those palms here. Keep them in. And down. Up, Breathe. So what you got to really be aware of is staying stationary. Last one. When with that hold, right? That's the hard part. Every that. Right, team, down on two. You're back. Here's what I want. Both dumbbells on one side. We're going to do a pull plank. Pull through. So we're gonna take it here. You're gonna reach through, pull One over and then the other, then back to center. Reach through, pull. So you're getting a little bit of that movement for that deep core and obliques, but you're having to pull the weight. If the weight is not right for you, just reach. If you want to stay on your knees, stay on your knees. Join me here. Zip up that core high plank. Make sure those shoulders are right above the elbows, right above the wrist. Here we go. Pull through two times. Other side, reach. Feel the difference in your core as you go to one hand and as you move the weight. Right. Making sure that what you're not doing is shifting back into those hips. Right? Keep those hips low. Lock out in your legs, in your glutes, in your core, in your back, but making sure that you're breathing through it. It. Right, Tilt that pelvis up, navel to spine, reaching under, and then take it across. Two times. 5, 4, 3, 2, and 1. Shake it out. Yes, team. All right, since we are here, let's shift that to the other side. Little cardio mobility. We're gonna go child's pose. Power forward, down dog. Power forward. So sit back. If that's not right for you, you just go child's pose to Cat Cow. Here we go. Child's pose. Power up to your plank. Down dog power, plank. So you get your stretch on your child's pose. You get your core and cardio on that plank. Stretch on the down, dog, corn, cardio up. Really think power tight in those abs. Sit back, power up. You can go a lot slower than me if you need to. Remember, if you need more of that stretch, hang out in that stretch, then come to that plank. Hang out on that stretch, then come to that plank. Whatever you need. I know. Shoulders and back and core. 3, 2, 1. All right, team, so here's what we got. If you want, you stay with that deadlift. If you want, you stay with your double skier swing. If you want to try something one heavy dumbbell, you're gonna have it on the outside. I want you to watch me first. Only try this if you're comfortable with it. It. It's going to look like a kickstand deadlift. The bent knee towards the back. You have your dumbbell. You're going to power it up here to here. So one side. It's a kickstand swing, right? Something new. Try it if you want. If it doesn't feel right, go back to what you know. We got 30 seconds. Each side kickstand, shoulder width apart. Weight on the outside. Hinge it, prep it. 3, 2, 1, power. Again, you can keep a regular deadlift, or another option is just a kickstand deadlift right here. But if you can power it up in the swing. Drive it up. Yep. Might have made more sense on the other side. Who knows? Yes. 10 seconds. Drive it up. 3, 2, 1. Swing. And relax. Yes. Stretch out both of those legs. Little different, right? I don't know. Maybe next time we'll try it on the outside. Ha. Let's get the same thing. Other side. So, again, if that feels weird to you, if you feel like you get more power with two feet forward, go for it there. Otherwise, essentially. Essentially the same thing the kickstand hinge does or deadlift is that front leg is taking more power. So really driving it up. So kickstand deadlift, regular deadlift, Skier swing or kickstand swing, hinge it here. 3, 2, 1. Power. Power. Remember, you are not lifting with your arms. Drive up through the legs, but you really got to think through that front heel and power through that pelvis. Right. Glutes, core, hamstrings. Drive it up. I know it's new and different, but you're doing it. 3, 2, 1. And relax. All right. Yes. You really need to focus on your heel. You're exactly right. Alexandra. Get a little stretch through that. Everybody grab a sip of water. You need a little hamstring stretch. Alyssa said felt kind of weird. Jessica said different. But good. Good. Let's talk about it more at the end. It's a different kind of swing. It's challenging. It takes. Especially if your muscle memory is used to one thing. It's different. Right. So don't worry if that felt weird for you. It's weird for me too, because our muscle memory is used to something completely different. All right, one more round. Can we do it? Dixie's hopping on to say hello. Let's go ahead and grab those weights. We are gonna get a traveling plie to curtsy, so watch me. We're going slide, slide, curtsy, back to center. Double plie, double plie, Move with it. Curtsy. If that doesn't feel right for you, you don't have to have the space for space for it. You can go plie to curtsy, alternating. Let's get 40 seconds. Last round, last circuit. Starting with lower body, shoulders back, core zipped. Nice and steady. In three, two. Let's start here. Here we go. Take it for two. Plie, cross behind, curtsy. Push it up right here. It's gonna be slow. Yes. And Bleah said that took a lot of balance. Right. Always working the balance because we need it. And also core right down. Hi. Alexandra said she knew a curtsy was coming. You know me so well. Let's get one more. 5, 4, 3, 2, 1. Not timed out perfectly. Down on your back. Team, let's take it here. Here we go. All right, so we have a fly into triceps. So we're going out with the fly. We're going into triceps. If that is not right for you, you can just pick one or you can split the difference and a close grip press. Close grip press. Elbows in, straight up. You're gonna get all the same muscles. If you can fly into. Try. Tilt that pelvis. You can be in the bridge. You can have feet up for core, whatever is good for you. Fly try. In three, two, one. Here we go. Upper body wide for that fly. Bend in the elbows for triceps. If you don't feel comfortable going in the triceps. I get it again. You can do that close grip press or just the close grip press. Breathe. If you want to add a little toe tap, you can if you want some extra core, but it is your upper body round, so I want you to stay focused. Breathe. Yes. Take it here. Whoo. Upper. So strong. Three, two, one, and relax. Stretch it out right here. All right, team, so nice and wide. I want a slight bend in the knees. Take those arms up. I want to get the stretch. We're going to tap on the inside of the leg, so inner thighs. Then we'll get some outer. Take it right here. Big stretch, heels down, slight bend, deep core. So tilt that pelvis. If that's not right for you, I just want you to tap the inside of the knee. You can take the crunch in or out. 3, 2, 1. Here we go. Big stretch. Slowly down. Really resist it on the way down. And pull in that deep core right here and breathe. So inner thighs as we come up. Right here to here. Yes. Again, if you need to modify it, you can do a little crunch with a knee or you can tap either without the crunch. Keep it going. Strong core. My core is tired. 5, 4, 3, 2, 1. All right, team, go ahead and come up on to your feet. We got a little inner. Now let's get some outers. So we're gonna take it side step kick. Side step kick. Cardio mobility. So I don't care if that kick gets high. I just want the hip opener and to get those outer thighs. Side step can be a shuffle or a full squat or just step it up to you. 30 seconds. Cardio mobility. Three, two, one. Here we go. Side step kick, Side stepper squat kick. In and up again. Low impact. You can just step lift whatever you need for this workout. You can even add some power if you like that kickboxing kick. And breathe. And up. We have five, four, three, two and one. Shake it out. Catch your breath, grab a sip of water. All right, team, we're back to that swing really quick. All right. You could do either of those first two swings if you want even more of a challenge. We're gonna go two dumbbells on our kickstand right here to here. Let's see how that feels. If that doesn't feel right for you. If you feel like you can get more power from your two footed skier swing, go with that. That there's not really a more advanced. This is a different type of swing. But sometimes you can go heavier and get more power with your traditional skier swing. If you want, kickstand it here. Two dumbbells. You can just do kickstand, deadlift or power it up with me. 30 seconds each side. Really drive into that heel. Lean into that hinge. Here we go. 3, 2, 1, power. Let it drop. So that back leg is really just for balance. So I, I really want you to think that it's like a one legged deadlift or one legged kickstand where you lean into that front leg and you get that power. Both sides of your glutes and hips are working, but you gotta rely on that front leg to bring it up. We got three, two, one. Swing and relax. A little bit different, right? Let's get same thing. Other side. We are so close, team. Let's get it done. Shoulders back, core engage. Two feet or kickstand. Three, two, one. Here we go. Power it up. Drive it up. Remember, you're still keeping those arms low. I don't want them ever higher than chest level. Chest to eye level. Drive through that front heel. I know we're tired, so use that core, Use those glasses, those glutes, use that front leg. This is it, team. Let's get it done. Yes. You got it. 5, 4, 3, 2, 1. And relax. Yes, team. No big deal. One leg kickstand. All right, team, we got Justin. One minute. Watch me here. Join me down on the mat if you can. Let's go. Row and row from your knees or your toes. One leg lunge and curl. Step it back. Row and row. Other leg, lunge and curl. If you feel like adding a press to that, you can. One minute to go. Then we cool it down. You can also do this from your knees. You can also do just a lunge and curl. Let's get it done. Zip up that curl core in three, two, one. Here we go. Row, double row. Step one, leg up, bring it in. Lunge and curl. Step it back. Row and row. Other side. If you want to add that press, you can row and a row. Step it in and down. Lots of balance. Yes, you can step it up. Think about that core over everything else. Yes, yes. We got time, I think, to get through this side and then the other. One more time. Here we go. Row, row, lunge, curl. Oh, and press. Oh, man. Got a little crazy on that last one, but we did it. Shake it out, team. 30 minutes and a couple minutes of a cool down. All right, we'll get a quick little stretch and then again, if you have time to hang out, we'll chat for a bit. I'll see if anybody has any questions. Roll those shoulders back. So one thing we love about no repeat is most often they really keep your heart rate up. Right. I like to think all my workouts do that hinge into that hamstring. If you want, rotate through that arm. But because we're moving quickly, circuits are nice too. A lot of what we're going to do this month is going to feel like a circuit, but with no repeat. Other side. And a lot of it will just feel like it just goes and goes and goes and then it's done before you know it. Right. Hinge it back. Yes. Jessica. Great job, team. Hi, Kim. That was great. Thank you for showing up. Don't forget team. Of course, remember that when you step subscribe to this channel, that helps me out tremendously. So please subscribe. Please like the video, please leave me a comment and of course share the channel with others. Trying to reach more people, get more people showing up and moving their bodies. Ah, especially as we go into the holidays. Remember, we gotta just keep moving. Other side. Right through here. Reach those hands back. Grab if you can. I'm going to talk about this more in just a minute, but if you don't know already, the Body Fit by Amy app is available on both the Apple Store and the Google Store. So for Apple and Android, would love to have you check it out. There are some free things on it for everybody. And of course, that is now where the Body Fit Athletic Club takes place. So we have our very own platform. You can access this through the app or also through our website. So we're getting off of Facebook. If you're someone who doesn't like Facebook or wants your own dedicated space for the athletic club. That is where we are. So check that out. I'll talk more about it in just a minute, but you can get that body fit by Amy at Go ahead and download it. Please rate us. Give us a review. All of that helps me out. All right, team, let's get one big, deep breath in and out. You did it. That was your. No repeat dumbbell workout. Great job, everybody. All right, team, I'm gonna grab my computer. All right, if you have questions, let me know. Also, I would love to hear from you about that swing variation. Trying new things for you. I know some of you already commented it's a little weird, it's a little different, but would love to hear from you. Gus says they're really taxing in a new twist on the swing. Nice job, Gus. I'm so glad to see you here. Melinda loves all the workouts. All right, Todd and Kristen. So the app is completely free to download, so make sure you get it again. There are some free things on there for everybody. And then the if you want to join the athletic club, that is a membership, but there are several options. There's a monthly, there's a weekly, or there's a monthly, there's a bi, yearly, and there's a yearly. And I think we still have a discount, right, Kurt? Yeah, discount. 1, 2, 3, 4. 1, 2, 3, four gives you half off your first month if you just want to try it. So. But there is stuff on there for everybody. So, Olivia, will you be posting links to the live on the app? Yes. We're figuring out it's not always. Always easy to hyperlink, but, yes, I will be doing that as well. So let's see. Alexandra, love the last swing. We really need to focus on the core, right? Yes. I'm so glad. All right, Olivia, question. Whenever I do a curtsy, I feel a strain on the exterior of the lower part of my leg. Is this a form issue? So it's possible that you might be leaning too much. So when we do the curtsy, we are shifting into that hip, but we don't want to let this knee drop. Right. So if you think about your hips and your knees still staying square, but you're crossing behind. So if this is what you're talking about through here, it's possible that you're leaning a little bit that way. And I would say then just to not go as far this way and take it here and just drop it down and press into it. So hopefully that helps. It also might just Be a mobility issue. Maybe you need need to take it a little higher, not drop down as low. The app is just Bodyfit by Amy. It's the BodyFit by Amy app, so check it out. I'll try to post a link as well. All right, Melinda, thank you for being here. Great job, team. Thanks for being here, Dixie. All right. Yay. Oh, it's Kristen. Todd is your cheerleader. Well, good job, Todd. Everybody needs a cheerleader, right? Let's see. Hamstring has been really tight from a boot camp I've been doing. I told my husband I was doing your workout today because Amy has never heard me. Oh, I'm so glad. Listen, sometimes it is just when your body does something new. We get really sore from new things. But, you know, I'm always going to warm you up and cool you down and give you options. So I'm so glad to hear that. If you have a roller, roll out that hamstring. All right. Susanna, love the swings. All right. Alexandra. Actually like the swing variation for dumbbells. Sometimes I find it tough to keep my feet in close to not hit my legs with the dumbbells. So the one dumbbell in the kickstand solved that problem. Yeah. And also you can always, if you have one heavy dumbbell, do that in the center. And you know, in most workouts, I usually give you the option of the kettlebell. I think many of us, myself included, prefer the kettlebell swings. So that's always an option. But it is a nice variation. I think it would be a little trickier to do. I've tried it to do the kickstand swing with a kettlebell, so it's probably more of a dumbbell variation. Mel is here, did a speed work 2 miler. Excellent, but able to get in the last 20 minutes of the live. I love it. Mel, you are a superstar. Chelsea, love the double plank pull through. Oh, I'm so glad. It is a nice little extra challenge. You know what the big thing is, is the pull through, but it's also that you have an extra second or two where you're holding completely with one hand. That's where the challenge is. Right. Melissa has a question. With the heavies, I was using my 20s. I wasn't sure where to grab them. My hand slipped to the back of the dumbbell. Is that good form? Couldn't hold it in the middle. Listen, as long as you have a good grip, it is totally fine. You often see me sometimes, especially with my heavies. So here's my 15s sometimes I'll do that. So let's say I'm doing like a one legged deadlift if this is what you're talking about, where I'm holding them here because it is harder to stay here and sometimes on something like a deadlift, I want to be able to touch the ground and here, if you're talking about the swings right through here, that is totally fine. As long as it doesn't feel like the weight distribution is pulling on your back or causing strain somewhere. As long as you have a good grip, you're not going to drop them. It doesn't really matter where you hold them. Right. But that's going to happen. When you have heavy ones, sometimes it's hard to keep them in that parallel position. So if it's slipping to the back but you still feel like you have a good grip and it's not causing extra strain, then you're totally fine. I think that's pretty common. So thank you. Melissa Aaron Love the swings. Mel like the kickstand swing. Amy thank you. Almost two years following the exercise schedule. Best shape if ever. My hubby might be joining soon and we would love to have him. As you know, we have a lot of spouses and partners that, that join on the side and I love to hear about that. It's a fun thing to do together. Mel buys and tries with your 20s. Amazing. Excellent job. Dawn has a short shore sore. I can't talk sore shoulder joint for a year. Is it on the use of weights even if it's slightly, is it okay to use the weights even if it's slightly painful? That's more of a question for your doctor. I'm not sure if you've been diagnosed with something. If it's just some general soreness, I would highly recommend doing some physical therapy because sometimes that can be super, super helpful and they can really look at your range of motion and look, look where you experience the pain and tell you, oh, sometimes the recommendation is okay, be, go a little lighter when you're going over your head but when you're down you can go heavier. Things like that. In general, we say try to avoid the pain. If it's just soreness, that's a little different than the acute pain. Obviously I'm not a doctor, I'm not a physical therapist but I would try to get into some physical therapy just so they can age you on that and you can build up that strength slowly. Another option is to always. An option that you always have is to drop the weight and just go through the motions. For whatever we're doing or if it's something like we did that curl and that press, you could just do a small little press, something like that. So, you know, pain is really tricky. I don't really, you know, trainers don't, shouldn't really deal in the business of pain. That's more of a question for your healthcare provider. But soreness is super common and sometimes it helps to work through it. But when it is a joint and a bone issue, I definitely defer to your healthcare provider. Let's see. All right, Ash. Family's recovering from a stomach bug. Oh, that's the worst. I'm sorry. Getting back into my exercise routine has given me some energy. Yes. I'm so glad. Take it easy because I'm sure you're running low on, on fuel there if you've had stomach bug. But so glad that you were back, Leah. I've been doing the calendar since April. Yes. The strongest I've ever been. The workouts in your positivity totally changed my mindset. Oh, that makes me so happy, Leah. Thank you. Thank you. Thank you. Excellent. All right, team. If anybody has any other questions, let me know. Otherwise, get the bodyfit by Amy app. Again, there are lots of of freebies on there for you all. And then that is where the athletic club, which is our membership site, takes place in the Athletic Club. If you're not familiar, a lot of our athletic clubbers are on the live. Today we have an amazing group. That is where we really get to know you. That is where I can say, oh, Tiara, I'm thinking about you, or oh, Mel did it. Mel's getting a new puppy. I know that because we have the group and that is where I can help you more on your personal journey. And we also have Vivian, who is our full time body fit dietitian, registered dietitian, nutritionist. We have the method nutrition plan, which is not a diet. It is not super strict, it is flexible, but it gives you some structure. We are all about changing mindsets and keeping it positive. Right? So it is a group where we celebrate when you can eat a cookie without shame, without feeling bad about it. Where if you miss a workout, you know that you're honoring your body because you needed that rest or you know that you'll get right back to it. So we're all about changing hearts and minds and also bodies. But I think most of these athletic clubbers would say that it's been really good for their mindset, but also it's been really good for consistency. So we would love to have you join. We still have the code 1234. You do have to go through the website to use a discount code. So please go through the website to join the athletic club and then you can access it through the app. You'll get all that information. Yes, Mary Ellen, Alexandra, all of our bac ers who are in here. So let's see, how many days should I do weight workouts? So, you know, my schedule is pretty similar every month where we do strength based workouts. They're not always weights, but often they are on days one, three and five. And then this bonus day, we call this live, a bonus day on six. So that's intentional. So that you have sort of a cardio recovery day on day two. You have an active recovery day on day four. Prioritize your strength days over everything else because especially if you're doing my workouts, you're going to get that cardio as well. You're going to get that mobility. But the short answer is as long as you're getting variety and you're not doing the same thing back to back days, like you're not doing high impact cardio many, many days in a row and you're not doing super, super heavy weights many days in a row, and as long as your body is recovering well and you're feeling okay doing it, then it is okay. This is the. Is it okay to work out every day? It is okay to work out every day. It is okay to do strength training every day. But you want to get variety. So if you're doing some splits like lower body, upper body, things like that, that's a great way to do weights every day. But if you're following my calendar, you know I do a lot of full body and then we split like this week, upper body, body and lower body. So. All right, Sandra, thank you. Love the kickstand swings. Loved the variety. Excellent. All right, team, thank you so, so much for joining me today. We will be back live next week, week two of no, repeat November. You guys are rocking it out so far. I love when you tag me on Instagram or Facebook and I can see how hard you're working and I love when you show up here on Live, make sure you're commenting and leaving me Messages here on YouTube as well. Love to hear from you. Have a great weekend, everybody, and I will see you soon.