30-Minute Kettlebell ABSolution Workout - LIVE with Amy!

Two. Happy Saturday. Hello, everybody. Kelly is here. Marilyn is here. Honey. Agnes, Lori. Hello. Hello. Janice is here. Tamika and Terrence. Okay, thank you. Mariah is here. Tangela. Sandra in Kentucky. Arlene is here. Jose, Faith. Hello, everybody. Welcome, welcome. If you are new here to only the first two minutes are this crazy and loud. All right, guys, can you say bye? Can you say, have a good workout? Hey, go with daddy. Say, have a good workout. Okay, go with daddy. Go with daddy. Go. Go make the birthday cards. All right, so I already took this away from him once, and then he got it back out. Kids. All right, See? Welcome, welcome. Thank you for dealing with the craziness. If you're new here, Leslie from Kentucky. Allison is here. Carrie, Ellie. Hello, everybody. Linda, Paula. Just in time when we're getting set up in here because it's Saturday. Kurt is doing all of the technical side of things. Getting my sound going, getting the camera going. He'll come back in to start the timer in the music. But we got to have the kids in here. It's a little crazy. So welcome to my life. Thank you. I know, Faye, I was just thinking face as the kids are growing. Was just thinking about when we first started these live workouts in 2020, and they were little tiny, right? Happened so fast. Mary Ellen is here. Sandy in Nebraska. Melissa, Natalie in Minnesota. Oh, no. Recovering from an injury. Be where you are today. Take your time. Do those modifications if you need to. All right, so today, got to wear my need more kettlebell shirt. Rachel is here. Melinda is here. We are doing kettlebell Absolution. So 30 minute workout. If you were here last week or if you did, hey, amy is here. Stacy, 95 in Connecticut. What is going on? Bring on summer. I love it because we were like 65 here in Los Angeles. What's happening? All right, Chelsea, first live. I'm so glad to see you here, Chelsea. All right, so if you were here last week or did our very first workout of absolution, we are going to do a back to basics round, lower, upper and core, and then we will take it to an absolution round. I think you are going to like it. It is a fun format. It goes fast, and we're gonna get it done and have a good time. So make sure you have some space. Make sure you have your water. Let's go ahead and start moving. Elizabeth is here, y'. All. I filmed a workout for you on Thursday and yesterday and the Thursday workout, which is your Monday work. So sore. So get excited about that one. So I'm still Feeling it today. All right. Rolling through those shoulders. Finally starting to feel like I have some good range of motion in my. Julie. Hello, Julie. And friend Amy. Good to see you. Starting to get some range of motion. If you have been following. I had a couple little skin surgeries. I'm still a little bandaged up today, but stitches are out. I'm able to move again. I'm still going to be careful with everything, but so I'll probably go a little bit lighter. I'm here. Is here. Hello, hello. Right through here. Tiara. So glad to see you. Excellent, excellent. Livia in Massachusetts. Welcome, everybody. Take it right through here. And then let's just step into it so nice and wide, those pants that I have to keep pulling up, but they're good. Thank you. Thank you. And then hold it here. Let's just reach. Stretch through that back again. If you're like me. If the. I really need to warm up. That's why I had that foam roller out earlier. If you have a roller, I don't do them as often. I have one foam roller workout I should do more, but it's a great warm up as well as a recovery tool. So again, I don't put it in a lot because not everybody has one. And you know, I'm always trying to keep these workouts short. But foam rolling can really help get your body prepared for a workout. Let's take it here. Roll those shoulders. Mel in Washington, Alyssa is here. Oh, good. Thank you everybody for liking my pink leggings. Thought it'd be fun to do today. Walk it in right here. And let's take a standing cat cow. So this is where I'm feeling super tight after that workout is in my low back. So we did some oblique work rounding through. And from here, let's take it down. I want you to pedal those feet right through here. Warm up through those hamstrings. If your hands can't go to the ground, that's okay. Keep them on your legs. And if you want, let's walk it back to that high plank. If that's not right for you, take it to the knees or stay up top. High plank, little forward and back. Let's get that core warmed up because we're going to be using it this entire workout. Open up to the side. If you need to drop that knee, drop that knee. Let's get a little rotation through the spine. Back to center. Right through here. One more each side. Foreign. It's more about the rotation, it's less about the strength work right now. So Just get the movement in. And then from here, if you can take one foot forward, let's try to drop that back knee. Dixie is here. Hello. Take it up right here. All the way through. Reach. And then we'll switch our side. So opening up that hip, back to the plank. Other side. Drop the knee so you can get that extra hip flexor stretch. Walk that top foot out, and then reach and down, all the way through, up. And then take your feet back. You can do a couple little down dogs if that feels good for you. Or a couple child poses. Child's poses. What is better for you? Down dog to plank or child's pose? And go ahead and walk your hands back. Bring it all the way up slowly. And let's tap and reach across. All right. Tipper in New York with her mom. Yes. Team. Love, kettlebell Saturdays. Me too. Reach it over. I gotta tighten the ponytail, guys. Keep reaching. And then take it to those hamstrings. You know what to do, right? Too much hair. It's gonna move, especially when we get to those kettlebell swings. And bring those knees up. Do a little rotation if you want. That's better. And stretch it here. Oh, sore. But it's gonna feel good to move today. All right, team, so lower body, upper body, core, Back to basics. Then absolution round. I don those dumbbells. I need the kettlebell. All right, so we are going to start with a forward lunge. If a forward lunge is not right for you, forward lunge like this. I want you to try to bring the kettlebell here. So I do want you to hinge forward just a bit and then drive out of it. It is more challenging than a reverse or a stationary lunge. So if you need to take it stationary or reverse like that, or just keep it here, that is an option too. All right, but if you can step it forward, bring that kettlebell to the side. Core is already working. Right. And then pull into it. All right, team, let's get it done. Forward lunge, 40 seconds. We'll stay all on this side. My right foot forward. Maybe your left. Here we go. And drive out of it. Not super fast. I don't want you to rush this. I actually want you to hang out at the bottom for just a second or two and then drive up through the heel. Now, we're already working the core by having that weight on one side, right? So we call this anti flexion, right? We're trying not to lean into it. Here we go. Breathe. Drive it up. We got 10 seconds. You're stepping forward on those train tracks. So still hip distance apart. Yes. Team, let's get one more and relax. Give your hands a little break if you need it. Heart is getting up, babe. Why do I suddenly forget left and right? Don't worry about it. As long as you switch in between. I feel the same way. All right, so take it. Other foot. Whichever one you didn't do, take that one forward. Here we go. Lunge it down, drive it up right here. And again. Take your time. Hold at the bottom for account, then step back. You're still dropping that back knee. Even though we're lunging forward, it's not here, right? It's not a hinge. We're still getting low in the lunge. And drive it up but forward into that heel. Yes. Whoo. Getting it done today. We got five seconds, team. Can we get one more? Breathe and relax. All right, team, so shake it out. All right, we're gonna take it to a regular bicep curl. Core engage. You don't have to do anything fancy with it. Just hold on the outside of the bell. And we're curling right here. Up and down. Right here. So what I want you to think about is that posture. What is happening with your shoulders? What is happening with your pelvis? Remember, we want to stack the rib cage right over the pelvis, and then think about that core lifting. You've got that strong, stable foundation. Everything is supported here. So even though our movement is here, here, all of our support is here. So zip up the core. Wrap it in nice. Good posture. Up and down. Oh, Karina. First workout in this year. Oh, my goodness. Broken shoulder. Glad you're feeling better. Three, two, one, and relax. Ha. There's that. Hurry, right? All right, bring it down to a plank position. No kettlebell needed. We are going to start on our elbows. We're just holding. And little tap of the knees. So just here. So join me down here. We got 40 seconds. If you need to just come up to the knees, that works too, but otherwise, bring it up and hold. All right, so you're good. Strong elbow plank position. I want you to zip up in the core, little tuck of the pelvis, tighten up the legs and the glutes, and then little taps of the knees and down. I don't want you to think about your legs doing the work. I want you to think about your core and lift. Right? Pull everything in. Feel the difference when you really think about what is working. Right. And breathe. Down and here. Yes, you can. Up. Ah. We got five, four, three, two, and one. Oh, team. All right, so here's what we got, team. I think you're gonna like this absolution round. We're actually gonna put our lower and our upper together. If you've ever done a gunslinger curl, you know this. But we're gonna take it. Gunslinger. Watch me. Which means we're just slinging it here. Core is working, and then we're in that lunge, right? So we have to stop the movement with our core sling and catch right here and then in the lunge. So we're adding that lunge to that curl. If that is not right for you, watch me here. You can just hold it here and just do a lunge and a curl, all right? But if you can, we got 40 seconds, right? 40 seconds left. Let's do it. Sling it. Catch it with your core. Drop it down in the lunge, back to center. Take it here. Let me show you one more option. You can keep that lower hand on it. You can still get the sling. So you get that core action, and then drop it down. Yes. I knew it. Dixie. Dixie loves a gunslinger. We all do, right? So just think, take it across. Catch it. Wild west here. Zip it up. Catch arms, core, and then you're supporting with your core right here. You know what? I think we should do a full minute on this because we're doing right and left, and we're doing upper and lower. So let's get it done. Breathe. Just a little bit longer. We got only 10 more seconds. And breathe. Catch it one more right here. Yes. And relax. Set it down. Give yourself a little breather. All right, team. Love it. Right? So again, twisting, you get some power. Catch it. You're catching with that arm, but you're also tightening out in that core. And then go down in the lunge. All right? So you really have to stabilize. It's a stabilizing core exercise. Again, if that's too much, hold it right here or hold it here and sling it. Let's do it. Here we go. Take it up. And here, sling it. And down. Drive up through that front heel. And here, catch it. And if you don't feel stable on the turn, just. Just like that, right? You can just keep it here. You can do that curl and lunge. You don't have to turn into it. Never fails that. If I mentioned balance or stability, I'm gonna look a little off balance. That's okay. That's on purpose. Not really, but just showing you I am just like you. We don't have to be perfect. We just have to aim for good form. And we just have to show up. 5, 4, 3, 2, 1. Boom. Yes, team. All right, so take that kettlebell down in front. We're gonna go back to that plank, but we're gonna do that little reach right from the elbows. So I want you here. So make sure you have at least an arm's distance. You're going here to here. Now, if you want, when you reach, you can tap that opposite knee down. If that doesn't feel good for you, you stay on your knees completely, or you just hold the plank. Let's do it. Here we go. So find the good plank position. Tuck the pelvis, lock out in that core. Legs, glutes, tap. Start with your reach and tap. And if you feel good with that, then if you're tapping, left arm, drop the right knee. Right arm, drop the left knee. Feel that. Who burn? Stay lifted. Think about zipping up in the core. Squeeze in the legs and the glutes here. Yes. It's like my kettlebell is moving away from me. So little extra obliques, lots of core. We got 5, 4, 3, 2, 1. Relax. Ha. Look at that. Team, we are almost half way through. All right, let's take it. Why not? We finished that circuit. How about we go to a swing, guys? And we will prep with a deadlift. So heavy kettlebell if you got it, or dumbbell if that's what you're working with. We're gonna go to our swing. I'm gonna swing it this way. All right, shoulders back. Core engage. Let's start with our deadlift. So you're just hinging and bringing it up. Soft bend in the knees. Kettlebell goes right down between the feet. Drive the hips back, come up, lock it out. Let's prep with that in three, two, one. Here we go. Take it up and drop it down. Mariah says, I hope you're happy, Dixie, with two minutes of slingers, right? You know, Dixie is Mariah. You like them too. I know you do. We all secretly do. It's those exercises that we love and hate, right? Those are the good ones. Love, hate, relationship. Love them because they're fun. Hate them because they're challenging. Breathe. Let's get one more up and relax. All right, team, so shake it out. Give your hands a break. Give your back a break. You can keep just that if you're done. A swing. If you're comfortable with a swing. Remember, we're gonna power it back and then drive it up using the back of your body, not lifting with your arms. Lock it on the top, Let it drop, lock out of the top. All right, no arms. They're just along for the ride. Core, glutes, hamstrings, let's take it in the center. Deadlift or swing? Prep it. Three, two, one, power. Let it drop. So I like to make that big breath audible because it reminds me to lock out on the breath. It reminds me to zip up the core lift on that pelvic floor when I squeeze my glutes, my hamstrings, my back. Push into your feet, and it reminds me to stop the motion. Remember, it's not. We're not arching the back. It's not all the way through. We stop it, lock it out, let it drop, lock, drop. Yes, team. Three, two, one. And then let it swing a few times and relax your back. Pedal those feet. How are we doing, team? Grab a sip of water. Dixie says sorry, not sorry. All right, team, shake it out. Look at that. Our time is going fast and we love it. All right, let's take it to everybody's favorite goblet squat. But what we're gonna do, we're hold that kettlebell center. We're gonna do a squat into a curtsy. Squat into a curtsy. We're gonna start with that for lower. Then we are going to take it to a row for upper, and then we will take it down on our back for some core. So join me here holding it in the center. I want you to really feel that core engage with that kettlebell. Right through here. Elbows in tight. Goblet squat to curtsy. Let's do it. Take it down, bring it up and curtsy so you can come all the way out of it. Mariah says, I would love a minute of swings. I would, too. It gets to be a lot on the back, so that's why I tend to stick to those 30 second intervals occasionally. 40. But just because if somebody's not like you and me, Mariah, and loves a swing, it could be a bit much, but I Love the swings. 10 seconds. Core is already working hard, right? We're feeling it. Faye says, is there a minute of sleep offer? No, not till at the end of this. 12 more minutes and relax. I was feeling that, y'. All. All right, so here's what we got. We're gonna take it to just an alternating play or alternating row. So here, pull it up, and then we're gonna switch our arms. So I just want out and out. I don't want you to twist with it. I just want you to get that row flat back. We got 40 seconds. Zip up that core, that squat, and curtsy. Got my heart rate up? Zip it up, hinge it here, and let's row it in. Three, arm out, two, one. So you're here, here, right? Yes. Flat back. Pull it in. So I'm rotating in. Yes. It's a little bit of a trick, right? Because we feel it. Here we go. We feel it in those legs. Yeah. Tricked you. Keep it going. You need to come up out of it, come back down into it. Here we go. Right through here. Breathe. Burn. Yes. Ha. Three, two, one. And relax. Join me on your back, team. All right, we're gonna hold that kettlebell high. Oh, felt. Ha. Probably because I got that in. Right through here. All right, team, so I want to do some little taps while you do a press. Tap, press, tap, press. We're going to keep it nice and smooth. Small little tuck of the pelvis. In 3, 2, 1. Start with your taps, then tap and press. If that is not right for you, you just do the press. You could even do a bridge or here, Right through here. But if you can, what I want you to think about on those taps, Tilt that pelvis. Wrap everything in. This knot in the back of my shirt is really getting in the way of my good core engagement. Tilt it in. Little taps. You can also just do a march from the ground. And press. And press. Yes. 5, 4, 3, 2, 1. Yes, team. Roll to the side. Back up on to your feet. Don't worry. Pile of my stitches are out. It's not that. It's. This knot was giving me a little arch in the back, and I'm sore there. All right, team, so here's what we got. We are gonna do a squat into a curtsy, but we're gonna rack it. All right, so we're here. So squat into curtsy. We're gonna keep it all on one side for 30, and then we'll switch it. So I want you to hold it here nice and tight. Zip up that core, and we're taking it one side for 30, other side for 30. Rack, squat, and curtsy. If that's not right for you, then you hold it in the center. If you can, rack it at that collarbone, tuck it in that elbow. Here we go. Squat into curtsy. Only 30 seconds. You do you. Maybe it's just the squat. Maybe it's holding the kettlebell in the center, goblet style. Maybe it's body weight. That works too. Over halfway there. 10 seconds to go. Get down there. Drive it back. 5, 4, 3, 2, and 1. Give yourself a little breather. Harder than it looks. Right? So holding it here, really wrap that core. Keep it here, Keep it balanced. Bring it up. Other side. Let's do it. So squat into curtsy. Absolution round. Let's get that core working harder. It's our absolution month. We are halfway through. And down. Slow and controlled. I'm right there with you. I'm feeling it burn. And here. 5, 4, 3, 2, 1. Yes, team. All right, you can keep exactly what we just did with that row. Switch your hands, or we're gonna take it to a bear plank. So we're here. Watch me here. I'm lifting it up row. Switch my sides row. If that's not right for you, you can do regular plank. You can do all fours or take it standing. 40 seconds, row from bear plank. If you can wrap it in core engage. Lift those knees. Here we go. One, and then the other. Yes. I'm gonna get a little movement in my hips, but I'm trying to keep my hips as square as I can be. So when I move, there's gentle movement, but my core stays stable. Here we go. Mallory's doing yesterday's workout. It's gonna do this later. So bear plank. You're just a little hover. If you need to come down in between, you can. Here and down. Right through here. Stay engaged. Five, four, three, two, one. And relax. Yes, team, catch your breath. Down on your back. All right, let's see if I can do it with this knot in my back. Here's what we got. I'm going to show you with no weight first. All right, team, tilt the pelvis in. If you can bicycle and press. Bicycle and press. All right, so I want that strong press motion. That bicycle is bothering my back, so I'm gonna stay with the bridge. But if you can here, here, join me for 40 seconds. Absolution round. Yes. We're getting chest and shoulders and triceps. Keep those elbows in, but also a lot of core. Here we go. So here and up. Here and up. Or you can do that little tap we did before, or you can go with me and take it to the bridge. Up to you. You do you be where you are today. But I want that strong press for upper and then getting that core working. Core working the entire time, even if you're in the bridge like me, right? Keep it going hot. Ten seconds. Look at that clock, team. Five minutes to go. What are we gonna do? Full breathe. Three, two, one. Ha. All right, team, up onto your feet. You know what time it is? Time for another Swing. Let's grab a sip of water. I don't think we've done enough of that. Let's take it to a swing. Why not? All right, team, so again, you can keep just the deadlift if that is what is right for you today. You just take it here to here. If you want to do the swing with me. Just 30 seconds. Sorry, Mariah. We'll keep it to 30. Power it up. Lock it out of the top. Let it drop. I really want you to think about your core on this round. Lifting through the center. Wrap everything in. Pushing those feet. Lock up those glutes and hamstrings and back. But really think about what your core is doing. Absolution round with your swing. Hinge it here. Dead lift your swing. Prep it. Three, two, one. Power. Here we go. Drive it up. Lock it out. Core engage. Zip up that core. You got that strong foundation, but as you lock out at the top, pull that core in. Zip it up. Lift up on that pelvic floor. Drop power. Lock it out. Let it drop. Lock it out. Power it up. Use the breath to know what. When to zip it up. Yes. Drive it up. Yes, you can. All the way through. Three, two, one. Sorry, guys, we went a little longer. You're welcome. Mariah, paddle those feet and breathe. Face as that move is flying my stomach and perfected my thighs. An ace move. Yes, I agree. All right, team, you know what? We had a little bonus circuit, but we're just gonna make it a bonus move, right? Because we got three minutes to go. Here's what we got, team. Medium to heavy kettlebell. We are going to take it side lunge. You can either bring it up and press or side lunge clean. Press. Your clean is just a little. A little toss to yourself. But if you're not comfortable with that, you can do upright row, or you can just do a press. Let's get one minute here. We may have a little bonus core, too. Let's see what we got. All right, one minute to go. Side lunge to raise or side lunge. Clean and press. Here we go. Sit deep side lunge. Shift the weight. Bring it up. Bring it up. Nice and strong. So we got lower body, upper and core. Yes, you can. Up. So close, team. Take it down, take it up. Burn. Get low. I'm here. Since this is flying by, you know, that's how I roll. That is my goal, to make it feel challenging in the moment, but make you look up at that clock and be like, we are almost done. There we go. Down, up. Right here. 15 seconds. Shift your weight. Drop in the hips, not in your back. I know you're tired, but really pay attention. Keep those shoulders pulled back, chest open when you're low. One more each side down. Breathe. You got it. And relax. All right, team, so breathe into it. Here are your options. Choose your own adventures. Not a party workout, but I'm gonna give you options. You can do one more 30 second swing or you can do a 30 second mountain climber with me. You know, I love a climber down on the mat or standing or swing. Really hard. Choice for me because these are two of my most favorite exercises. Exercises. But I'm gonna go with the core because it's absolution. But you can get your core on your swing as well. Join me for either mountain climber or swing. Last 30 seconds. Find your good form. Catch your breath. This is it, team. Here we go. Drive them in or drive it up with that swing power through. You can cross on that climber too. Remember, I'm less concerned with speed and I want that core engagement. So drive the knees to your chest. Keep that little tuck of the pelvis. Keep those elbows and shoulders right above your wrist. Are you feeling it? Shift forward a little bit if you need to. Huh? We have five, four, three, two, and one. Stretch it back. Yes. Alicia, going to catch up on this later. Good to see you stretch back. Child's pose. Few deep breaths into that. Just sink back into your hips. Mariah says hard pass on the climber. Yeah. If you got a choice between a swing and a climber, I'm guessing a lot of you picked the swing. I'm telling you, I would too. But for all my climber peeps out of there, we had to do it. So from here, come up and roll. Cat, cow. Again, this is where I'm feeling super tight. We'll be doing this a lot this weekend, so on Monday you have an ISO total body core coming up. So get excited about that. That's the one that made me so sore. We got lots of holds, so if you can team, take it into that pigeon stretch. If that's not right for you, you can take it right here into that 90, 90 if you want to take it into the pigeon. So Monday's workout is a lot of fun. Everything is super short intervals, 15 or 20 seconds. But we go from dynamic moving through the movement to isometric holding the movement. I think you're gonna like it. It's one that has a lot of parts. But again, it goes fast breathe into to that swing your legs around Other side. You smashed it, Faye. So again, you can be 90. 90. You want to stretch the hips here or sitting off the edge of a chair or into that pigeon. Whatever feels good for you. All right, team, leaning into that. So if you have time to hang out, we'll do a quick little Q A. Not gonna hang up very long, but because it's Saturday, we got things to do, right? All of us bring it center. Yes. Katie and Elizabeth, thank you for doing the climbers. Melanie says if I have to choose between a swing and a climber, I'm gonna do a bird dog. I love it. That is perfect because that is another version of a climber, right? So lean into this here. If you can, try to straighten that back and hinge forward. See how that feels, Right? And then round into it and get all the way down. So we get more hips this way. But if we want that back stretch out of it, we want to try to be straight as we hinge. And then you can release into it. Yes, team, Take it right through here. So in a minute, I'll grab my computer. The computer. If you have any quick questions, we'll talk for just a few minutes. We are halfway through Absolution. You guys are crushing it. Thank you. Thank you for showing up. Continuing to show up. Please don't forget to subscribe to the YouTube channel. Don't forget to like these videos. Leave me comments. All of that helps me also share the videos. If you want to share links on your social media, tell your friends all that will just help spread the body fit. Love it. Helps me get out there, helps the channel continue to grow. But most importantly, it hopefully gets more people moving. So thank you. Thank you. Oh, Melissa is shaking. Susanna did the climber. Linda needed the climber. I love it. Dixie did the swings. All right, team, go ahead and get some more stretching on your own. If you want to hang out with me, you can stretch while we chat. But let's get one big, deep breath in and out. Thank you so much for being here today. You did it. That was your kettlebell Absolution workout. Great job, everybody. All right, teams, thank you. Thank you. I'm here. Thank you. Faye, Katie, great workout. I'm gonna grab a sip of water. If you have any quick questions for me. I'll grab my computer. We'll take just a couple minutes. Next week, team, we got lots of fun new workouts. So we have our ISO total body core. I just told you about that on Monday. Don't be scared by it. Get excited about it because it is another one. We had this a couple weeks ago where it was another ISO workout where we do all the circuits and we get to just over 30 minutes. And then if you want to hang out for longer, there is a bonus circuit that's about, I don't know, seven or eight minutes. Kurt will probably tell me it's longer than that, but so if you want, if you need a 30 minute workout, I give you a cutoff time, say that's it. But if you want to hang out for the bonus circuit, if you want to go a little longer and get the stretch at it, and you have an option for that. So it's a really fun workout and you have options within that. Thank you, Allison. To the climber. Thanks, Candace. Thank you, Melinda. Mary Ellen, thank you for being here. So, team, if you have any questions, ask me right now. I am going to sit on my foam roller and roll some things out while we're doing this. If you have a roller and you want to join me, you get a little bonus. We're gonna start just with a little hip right here. All right, team, so two weeks down of absolution, we got two to go. Fun workouts coming up. Arlene has to go back to cooking. Good luck to you. I love it. I love it. All right. Oh. So I'm just gonna get that low back just a bit nice and gentle. So fun workouts coming up next week. Your active recovery. Get excited is a true active recovery. We're on the mat the entire time. It's pilates and yoga inspired core. So you're going to get a lot of flexibility and mobility from the mat for your back, for your core, for your hips, for your shoulders. But we're also going to get a lot of core work, so get excited about that one. Thank you, Rachel. Thank you, Agnes. Let's see. Allison says. Amy, I've seen people do kettlebell swings and keep their elbows tucked in at their sides. Any thoughts? Yes. So there are various types of kettlebell swings. What I tend to stick to is more of the traditional Russian kettlebell swing. That's where kettlebell training originated. That's what my training. It is. There is a lot of people caught the American kettlebell swing where you see people. People go over their head. I do not like that swing. I think most many fitness professionals don't like it. And here's why. It's very hard to teach through a video. It's very hard to teach in person. It's very hard to have perfect form and the overhead swing too. You get A little shoulder mobility, you get a little more power. But to me it is risk versus benefit. And you do not get enough benefit going pulling over the head to risk arching your back, pulling in your shoulders, or worst case scenario, having that kettlebell flip, losing your form, right? So that's why I don't do it. I don't like it. A lot of fitness professionals would say the same. But then within that, I think what you're talking about is that sometimes people keep them in really tight, right? So the more traditional kettlebell swing, I always do cue you to keep it here and say about chest level or below, right? But when you're going a whole lot heavier, and I'll show you I'm not going to go super heavy, but I'll go with this 35. If you're going a whole lot heavier and you're really using back loaded, you can get the same motion. I think what you're probably talking about is a lot of people swing like this, right? And that is a perfect, perfectly fine swing as well. I want you to get a little more range of motion without arching at the back. But what that does is when people are swinging really, really heavy, it keeps it all back loaded, it keeps it all posterior chain. You're not able to use your arms and it keeps you from lifting, right? So that is a perfectly fine way to swing as well. And when I'm, when I am working out on my own, I don't do it often in videos. If I'm going a lot higher, heavier, I do keep it a little lower. But the point is, guys, you can get a good swing just going here. As long as your lower body is doing the right thing, you can get a good swing a little higher. But what we don't want to do is go any higher than that. Chest to eye level, Right? Right through here. I think this makes a lot of sense. When I say hinge to plank, right to standing plank, that tends to be super, super helpful in terms of visuals. But certainly some people get really low and pull it back pretty far and they just go here perfectly fine as well. If one feels more comfortable to you, especially if you're going a little heavier, then I say you can keep those elbows in. The idea is that we keep shoulders packed like we talk about, and sometimes you'll hear me that cue. Imagine you're squeezing something underneath your armpits like, like you're squeezing an orange or a piece of fruit, right? Just to make sure you're not again lifting. Because the biggest mistake we see with kettlebell swings. And it's, I mean, it's understandable because we do a lot of squats, right Is people do squat and a raise, right? Squat raise, that's not a swing. Your swing should not be using your arms. You should be back loaded and using your lower body. So hopefully that makes sense. Both are perfectly fine. Whatever feels more comfortable for you. And if you are going heavier, you may be needing to keep those a little lower. So let's see, let's see. MARY Allen I had hand surgery. I feel like I need some extra pegging on my hand. Suggestion for gloves, extra padding. I think you probably meant I would say go to two. You can go to any sports store or even like a Target or a Walmart and I would just try them on. I would say they do make some that are, that have full fingers. That might feel a little weird to you, but I don't know if that would be better for your hands. But honestly, just some that have the grips through the palm are probably best. But you may want to try them on. And if you're in that section with the weights, pick up some weights and just see. But you can find a good pair. They're not very expensive. Expensive. But I think that would be really helpful for you. Mary Ellen let's see, let's see. Thank you, Katie. Let's see. Oh, my goodness. Your program is the only one I can get into and stay consistent. That is what it is about. I love it. Team. Look, we could get really into details of this is how you need to work out for this or this is how you need to work out for these results or this is what you need to need to do. But at the end of the day, the best workout for you is what you can be consistent with and what you can enjoy or at least not hate. Right? So that is what I am about. I want to help you get to all the goals that you have and your healthiest, happiest self. But I want to keep you showing up and keep you moving for the long term. Thank you. Thank you. I appreciate that. Faye My son just joined the gym. He's 16, determined to lift the heaviest weights. What's the best status for younger people? Should it be low weight, high rep, or is he okay to go for whatever you can? So the best thing would be just progressive overload. At that age, it's totally fine to lift heavier. And a lot of times, you know, I don't know if he's into sports, but a lot of times, sorry, guys, I'm going to roll my back a lot of times. That's what sports training plans will do. But the key would be not to start at the heaviest weight. So what I would say, and hopefully, depending on what he's doing, maybe, hopefully he's working out with friends or people who could help spot if he's doing things like a bench press or if he's doing barbell work, things like that. When you're starting, it's also super helpful to start with machines if you have that option, because you have that built in spotter, it's a little safer, helps you keep that form. But I would say start at a weight that he can do maybe 10 to 15 reps, and then as he gets really comfortable with form, as he gets stronger, then to progressively go heavier. You know, for a lot of people, they can move up every three to four weeks, sometimes sooner. So maybe he's doing, you know, three to four weeks at this weight and then he goes up in five pound increments, something like that. But to do it progressively and slowly and not rush it. What tends to happen is, and I've seen this happen a lot with men and boys is they go and they want to lift as heavy as they can. They're super, super sore, they don't want to go back or they have to take a week off or they get an injury. So starting slow at the lower weight, higher rep, but then progressing. And if he wants to continue to get stronger, to be going heavier, where he's more in that 6 to 8 rep range, but in a way that he can do it safely. So if he's just starting out, tell him he doesn't have to start out super light, but he should start out at something that's comfortable, that he can do about 10 or 15 reps, and then as he gets stronger to go a little heavier for less reps. So that would be my suggestion. And again, if you can start out, machines can be really great to help you get master good form and build up some strength and then to go to barbells, dumbbells, things like that. So hopefully that's helpful. Good luck to him. Keep us posted, Faye. All right, team, couple more questions and then I gotta run. All right, Elizabeth, great workout. Started a little late. Feeling the heart rate and sweet sweat everywhere. Yes, Elizabeth, I'm so glad, Tamika. We had a great Easter weekend. Thank you so much. I hope you all did as well with your families, with your friends. Yes. Okay, good, Faye. Big sportsman. Excellent. Gradual progress then with friends. Yeah. And. And just Tell him I know it's hard, but tell him that you want to start slower because you don't want to risk an injury. Especially if you're someone playing sports. Any of us. Right. Because an injury just puts you out for a long time. So. So you want to start slow to avoid injury and to build up the strength gradually. And also so you're just not so sore that you don't want to go back or that you have to take extra time off. So yeah. But good luck to him. Keep us posted. So Melanie, love the single weight workout this week. I'm so, so glad. That was a fun one. You'll see more of that. Great workout. Thank you. Thank you, Sandra. All right, team, if anybody has any other quick questions, put them in the chat. Otherwise we're going to sign up from here. Big announcement. No live workout next week but there will be a new workout. So I have pre recorded body weight ab solution but I'm unable to do the live next weekend. So there will be a workout waiting for you and it will be here a little earlier for you, those of you that like to work out earlier. And then we will will return the following weekend for our Absolution party. So get excited about that. Thank you all so much. Again, make sure you subscribe, make sure you hit those likes and comment and share the videos. And we still are running the code Absolution. If you want to get $10 off your first three months in the Body Fit Athletic Club, we now have options. We have all of our content and our community within the Bodyfit by Amy app, but we also have our Facebook group back for those of you that prefer that. So join us in the Athletic club if you can and join me for week three of absolution. Thank you so much everybody. I will see you next week. Have a good one.