30 Minute Kettlebell HIIT Workout - LIVE with Amy

Here we go. Happy Saturday. Welcome, everybody. Happy Saturday. Surprise. Somebody is pouting. Can you say hi? Mariah is here. Jenny is here. Sabine, Janice. Hello. Hello. Amanda. Anna. Lara is here. Linda. Sandra. Hello, everybody. Gus. Candace and Gus. So good to see you. Mary Beth is here. Holly Christmas is here. Excellent, Tammy. Team Rudolph getting it in. All right, today we are going to get a 30 minute kettlebell hit workout. So get excited. It's going to be similar to last week's dumbbell hit. So we're gonna have a good time. We're going to be building on exercises. If you don't have a kettlebell, use your dumbbell or whatever you've got. Hey. Okay. Can you. Can you? All right. Hey, Carmela is here. All right. Go with daddy, please. Woo. About to have to cancel Christmas over here. Go with daddy. Okay, Say bye. Say bye. Can you say bye? Bye. See you next time. Okay. All right. Thank you. Thank you. Lots going on over here. As usual. Lots of big feelings. So someone was pouting or crying almost all morning, but I know a lot of you can relate. All right, team, so Kettlebell hit today. 30 minutes, getting it done. If you have a few options for kettlebells, keep them close by. Otherwise you can use your dumbbells or just use whatever you've got. Victoria is here. Sherry from rainy Northern California. I think we are supposed to get some of that rain today in Southern California, which is odd for us. Cassie is ready. Dee is ready to go. Jessica, first time making it live. Julie, Janice again. Team Comet. Team Dasher. Where's my team Dasher? I know you is. Greetings from New Hampshire. It must be cold there. Mel from Washington. All right, team, so we're gonna be getting it done in 30 minutes. If you're wondering, we're doing a little reindeer challenge for the holiday hit challenge, which everybody can join in. So that's why you see team comment. Team Dasher, Team Rudolph. Team Prancer. Team Prancer, I think is. Is not in the lead, but team Dasher is catching team Rudolph, so. All right, so we're gonna get it done. Make sure you have some space spread out and let's go ahead and start getting our bodies warm. All right, March. Oh, there you go. You got a team Prancer saying, giving you a shout out. Hey, Lindsay from South Carolina, Second live. Jody, first time live. Angela, you're here. Paula is supposed to get snow in New Mexico. Hey. Catherine is saying hi. Children are underfoot. We understand. Hopefully get back to this at nap time. Hey, Alyssa, Katie, Heather. Yay. Made it To a Saturday. Let's open up right here. There's Laura for a team Prancer. Take it out. Why? Can you set the other timer? Stretch it out right through here. All right, team. So if you were here last week, we're gonna do a similar format. If you were not, that's okay. We're. But we had fun with it. So take it out right here. Here's how it's gonna work. And today, because we've got kettlebell and we're adding in some kettlebell swings, it's actually going to be no repeat. So get excited. Let's roll through our backs. Right through here. Flat back down and round it up. So here's what we got today. We are starting with a back to basics for 45 seconds. We will add on to that back to basics for 30 seconds for a little hit version. Right, so just something to get your heart rate up, compound movement. I'll give you options with all of it. Right through here. Walk those feet in. Let's take a big squat down. Hands up, hands down. Extend it up in that hinge. Back down to the squat. Back up. Keep that going, Destiny. Hello. Hello. Stopping by to say hi. Team Rudolph. Team Body fit. Yes. Excellent. So good to see you, Destiny. Extend it up right through here. All the way. All right, so keep it going. So then after that 30 minute hit, we will take that second exercises. It's gonna make sense once we get there, I promise. And we'll go back to basics with exercise number two for 45 seconds. Hold it here. Pedal those feet. And then we will end with a 30 second hit. All right, so some things will be right side, left side, it'll be a little different. Don't worry. Slowly roll it up. It is gonna make sense as we go. Tap it back right here. Reach. So we will get it done. And again, no repeat today because we're also going to put some kettlebell swings in between and we're gonna have fun with it. So open up that hip. Hold it here. Big stretch over. And if you're able, take it down to that world's greatest stretch. Reach through, drop the knee all the way up. Right through here. Step back up out of it. Open up the other side. Stretch it over. Yes. Take it down. Reach up if that's good for you. Under as you drop the knee and really get that rotation to turn your chest in if you can. From here, take it back, do that high plank. If that's not right for you, take it to the knees and just take a little forward and Back, toes to heels. And let's press back down, dog. Back to center again. If that's not right for you, you can stay on all fours and roll it through. One more right here and walk those hands back. Bring it up right here. All right, so tap and reach across. Here we go. So we are getting it done in 30 minutes. I think we're gonna have a good time. I think it's gonna go by quickly again. 45 seconds. Back to basics. 30 second hit. Some 30 second swings in between. Be over before we know it. And we will be starting the Saturday. Feeling good. I know it's early for some of us, it's late for some of us, but we're getting it done. Cross right through here. Take those hands up. Now I'm feeling energized. I've been dragging a little bit today, but now I'm feeling ready to go. Cross it right here. Yes. All right, let's get it done. Grab a sip of water. And we're gonna start with a heavy to medium kettlebell, because we are starting with a good old fashioned side lunge, so whatever you got. I'm actually gonna go heavier and have my medium close by. So side lunge, we're gonna alternate. We're going to the right, step through to the left. Now, if you want to keep it stationary, that's an option too. Let's get it done. 45. Here we go. Right here. So I'm keeping the kettlebell low. You may even want to hand it off one side and then the other. Or keep it right here in the center. Sometimes you want to rack it here. That works too. But when we add on, we're going to take it to here. So keep it low for this one. Go a little heavier again if you need to. Stationary works too. Just shift that weight. Remember, the side lunge, it's both a squat and a hinge. So hinge, drive those hips to the back. Drive up out of that side. Step it through. 5, 4, 3, 2, and 1. All right, so now we're adding on to that. 30 seconds to get a little hit. I'm gonna go with my medium kettlebell. We're gonna go down by the hip. Halo around your head. Down halo. Now the halo comes around. If that doesn't feel right for you, you can just do a little press in the center. Let's get 30 seconds in. Three, two, one. To the hip. Side lunge, halo. Oh, my kettlebells are cold today. I know I can't complain, but it's been cold here for us. Waking up in the 30s and 40s. So these kettlebells, these cast iron kettlebells are free right now. I know those of you guys in those cold, cold areas have no sympathy for me. I get it right through here. 3, 2, 1. Give your hands a break. All right, so that got the heart rate up. We got a little hit. 45 seconds. Back to basics. What we're gonna get is a halo stop in the back. Triceps, bring it around, then you reverse your direction. Halo, triceps ringing around again. If that doesn't feel right for you, just do a press. Here we go. Halo, tricep extension. Bring it back around. Slow and controlled. Halo, tricep and then back around. Sometimes we don't feel as comfortable getting around the head. So again, you can just do the press or you can just do the triceps. Whatever feels best to you. But keep those elbows in tight. Extend up and through to get the back of the arms. Core engaged. I like to stagger my feet, but you do you remember your workout? Be where you are today. Elbows in, take it around. Yes, Elbows in and around. Last one. And relax. All right. Give those hands a break. So now we're keeping the triceps. Do you see the trend here? Triceps knee. Triceps knee again. If that's not right for you, you do. Press and knee. 30 seconds. Hit. Let's get those triceps burning. Let's get a little knee for core and cardio. Here we go. Triceps, knee. Hopefully your arms are burning on your minor. Breathe. Bring it in. Think about that core. You don't have to go super fast. You're gonna get the hit either way. Oh, man. 10 seconds. Here we go. Ha. 5, 4, 3, 2, 1. Burn. Shake that out. How about we close out this circuit with a 30 second swing? So we're gonna all start with the deadlift to get a feel for it and get our body in those hinge motion movement patterns. Grab your heavy kettlebell if you got it. If you've never done a swing before, the swing is not right for you. You can keep it with the deadlift, but let's have everybody start with that deadlift. Shoulders back, core engage. Drive those hips back, come up and squeeze. So start with this. We're just getting a few reps, and then you can keep this. But this gets our body into that hinge pattern. Soft knees, drive it up and through. Connect with the glutes, hamstrings, core back. All right? So you can keep it right there. If you're Comfortable with the swing. We're gonna let it drop. Power it up using the back of the legs. Lock it out at the top. Everything nice and tight. Let it drop. 30 seconds. Right through here. Core engage. Prep it. Three, two, swing it. Here we go. Let it drop. So I like to make the sound effects really audible. Breath will help you lock out, will help you connect with that core. Just like that. Locking out at the top. So lock out those knees and those glutes and that core. Your hips, your back. Squeeze in the armpits, but don't lift with those arms. That's going to help keep your back engaged. Really pull those shoulders back. Yes, team. Three, two, one. Swing and relax. Amy's saying hi. How to do another workout today. That's okay. Grab a quick sip of water. So good to see you. Ash is gonna do it tonight. Spending time with family. Oh, I'm so glad. Have so much fun. Thank you for stopping by to say hi. Quick sip, team. All right, so moving through this workout. Look at that. Ten minutes down. So now we are going to take it to a bent over row. So one foot forward, one foot back. We're going to stagger it. Flat back. We're going to start with that row for 45. Then 30 seconds, we're gonna add the lunge and row. If you want, you can step into it or you just keep it here. All right, so this is gonna be one of those right side, left side. Let's start with the row flat back. Here we go. Bring it up. Now, what I love with the kettlebell row is try to get all the way to the ground if you can. If you can do that without rounding in your back, that's going to help you really pull. So we want our back muscles to do the work so you can be staggered. If this feels better for you, that works too. Breathe. Yes. Right here. Fifteen seconds. Squeeze, squeeze. Pull that elbow up, Kettlebell towards the hip, towards the rib cage. 5, 4, 3, 2, 1. Let it rest. Now we're gonna keep that foot forward. Lunge and row. Keep it down. Core engaged. You can step into it or you can do stationary. Here we go. 3, 2, 2, 1. 30 seconds. So you can be here to here, but you're keeping that chest low, keeping that back flat. You can keep stationary, drive up through the front or step it in. Up to you who burn. Yes. Bay. No bingo. Wings here, people. Party dress. Ready? Yes. Going into those holiday parties, strong and confident. 5, 4, 3, 2, 1. Burn. Right, there's that heart rate. All right, we're Gonna keep with that lunge, but I want you to hold that kettlebell here racked so the core is engaged. And just a regular reverse lunge. Hold it here. Same leg, back and up. I know. It's back to basics. We're gonna feel it, right? Breathe. Ha. Yes, team. So you notice whatever that second move is really gets that burn. And breathe. Yes. Here we go. All the way through. Five seconds. We got four, three, two, one. All right, team, so let's get a little hit with that. We're gonna go add a curl to it. So you have two options. You can keep two hands here, cross it down, curl it up, or if you're feeling good about it, if you can get that gunslinger curl without the turn. Down and up. Right? And up. Let's get it done. If you feel like getting fancy, cross over into that curtsy lunge. But it is up to you. Two hands or one lunge and curl. 30 seconds and up. So two hands or one. Drive it up and catch it. Curtsy if that feels good for you. I know that's a lot of things to add, so keep it in a way that feels good and doable for you. Heart rate's getting up. Leg is burning. I know. Yes, you can. 5, 4, 3, 2, 1. Burn. Shake it out. All right, team, so before we get that other side, remember what leg was forward? So I had my left hand doing the row, my right leg doing the lunge. Remember that because before we get that other side, we're gonna get a little core in between just to give everything a little breather. Right, Join me down on the matt. Breathe. Let's take it done right here. So with or without your kettlebell, we're going to use it to counterbalance, and we're going to start with a little leg lower, and then we're going to add on as we go. All right? So leg lower. Here, join me. Tilt that pelvis. If you're modifying, I want you to take it to a bridge if you need to, for prenatal early poster doctor. Otherwise, we'll keep going. It's gonna be one long set. Thirty seconds at a time. Here we go. One leg at a time. Tilt that pelvis. Core engage. You can push into that kettlebell, right? Yes, you can. Boom all the way through. So it's a little modified set that is going to look similar to our other sets before we get that other lunge, but it's continuous. So here we go. Keep that going. Add a press. Close grip. Press. Yes, you can breathe. Don't forget about that core. Tilt that pelvis and wrap everything through the center. You don't have to go fast with this. In fact, we don't want you to. Elbows in. So we're getting triceps and chest. I know those triceps are already tired. All right, drop the legs, just the press. You got it, team. Whose triceps are burning? Mine are. Try to keep those elbows a little wider. Maybe we'll recruit more of those chest muscles. Boom. And breathe. 10 seconds. It's harder when we don't get those 15 second breaks in between. Right, hold it at the top. Knees in, tap them down. Right here. Last one. You don't have to do the press. We're going to give it a rest. We're going back to core for 30. Little lift. Knees come in. Here's what you can add, is little crunch. Tap it down. Just lift the shoulders, but using the core to do it. Oh, man. Burn hand. Breathe. Yes. Three, two, one. On your feet, team. I know, I felt that too. Wanted to give you a little core break. So we got a little breather for the back and the legs, but we went back to back to back to back. Right? 30 seconds. 30 seconds. 30 seconds. 30 Seconds. Shake it out. Water if you need it. We're going back to here. So staggered, row, row and lunge. Regular lunge, lunge and gunslinger. Or lunge and curl. Curtsy if you want it. Let's get it done. Starting with that row. Flat back, core engaged. Shoulders packed, as in their pullback. So when you hinge, it's gonna feel like you're arching, but you're not. It's nice and flat. You can take that other arm out if that helps. 3, 2, 1. Here we go. Bring it up. Drop it down. Remember, aiming towards the mat. If you can't get all the way down there, especially if you end up rounding, just let it stretch out. Feel that stretch at the bottom and then use your back to pull it back up. Hopefully that makes sense. Instead of keeping it up here and recruiting more of those biceps, we're gonna drop it here, right and down. Right here. Yes, you can. 15 seconds. Squeeze. But look at that. We are two thirds of the way done with this workout. 5, 4, 3, 2, 1. Set it down and relax. All right, so lunge and row. You have two options. You can just drop the knee, bring it up. Your chest stays low the whole time, or you can step into it. Whatever is best for you. My arms are feeling it today, guys. Let's get it done. Here we go. And up. So stationary Just down and up. Or step it in. Whatever is best for where you are today. And yes. Flat back. Keep it going. Burn. 10 seconds. Breathe. 3, 4, 2, 1. Give yourself a break. All right, so regular lunge, back to basics. But I want you to hold it here. So we keep that core in tight. We keep the arms in tight. You can reverse into it. You can keep it stationary. 45. Here we go. Right through here. Just step back into it right here so you can feel those arms working. Keep it close to your body to engage the core if you need to. Stationary lunge works, too. And breathe. Pull those shoulders back. Pull those elbows back. That's going to help you pull the elbows back. That's going to lift that chest. Right through here. Yes, you can. And breathe. 10 seconds. Yes. 5, 4, 3, 2. And breathe. All right, what are we adding on to that? Let's get it done. It is that curl. So you can do two handed. You can do gunslinger. You can switch to the curtsy if you want, but we got 30 seconds. Make that leg burn. I know. Almost there. Here we go. Lunge and curl. And up. Right here. Or two hands. You want a curtsy? Take it in the curtsy. Cross it over, Bring it up. Cross it over. Arms and legs. Yes. Breathe. Ha. Yes. Three, two, one. And relax. All right, team, catch your breath. Shake it out quick. Sip water. Feel that hit. Speaking of hit, let's take it to our swing. Why not? All right, team, so let's get that heavy if you got it. Jennifer's gonna do this this afternoon. All right, team, so again, you can start getting a feel for that hinge, body weight or kettlebell. And let's jump in with the swing. All right, shoulders back. Wrap that core. You can do the deadlift or. It feels good for you. It's where you are today. Let's get that swing. Shoulders back. Prep it. Three, two, one. Zip it up. What do I mean by that? I mean connect with the core as you lock out in the legs and the glutes connect with the core. That's going to protect your back. Somebody asked in the athletic club, should you feel your back? Your back is working. It is all up through the back of the body, but it shouldn't be painful. Your legs and glutes should be leading the way. When you connect with the core, that's going to help you protect that back. We got three, two, one, Swing. And relax, team. Pedal. Yes. All right, everybody, let's take it down to a plank position. I want you to have that row or that kettlebell right on the side. Here's what we got, team. Now, I want you to watch this. And if this is not right for you, then I want you to use either a lighter dumbbell. I'm going to use my lighter kettlebell. So this is my 13 pounds, 6 kilograms. But you can use a dumbbell, or you can just use body weight. We're taking it to that high place plank. You're gonna cross it back to the center. Same arm, Bring it back in, cross it back to the center. So notice I'm just going back and up. So, upper body and core, it's 45 seconds. If that is not right for you, you stay on your knees and just move forward and back or just do body weight. All right, join me in the plank. Or on your knees for three, two, one. Here we go. Take that kettlebell back to the center, back to that high plank. Same arm, back and here. Find that good plank position. I don't want you to rush it here to here. So think of that beast right here to here. This is your body weight version. If you can move the kettlebell, take it forward, take it back, take it up. It's a little bit tricky, so do what's best for you. You can also just do the plank right? Huh? Here. And relax. I know. That felt like hit, right? That didn't feel like back to basics. Here's what we got, team. Here's our version of hit it. We're gonna take it in that high plank. Pop it up, curl it up, walk it, or pop it back. If that's not right for you, you stay on your knees or take it up top in a squat. Let's get it done. 3, 2, 1. 30 seconds. Pop it up, baby. Curl. Walk it or pop it back. Walk it up or pop it up. Curl. Pop it back here. Remember, you can jump or you can walk. You're still getting a lot of mobility and a lot of heart rate, right? Breathe. Burn. There's that core and those legs. I know. Hi. 3, 2, 1. And relax. All right, team, guess what we got back to basics. We're gonna take it with a goblet squat. Let's get those legs burning one last time. You can go regular. You can go light. You can go baby kettlebell if you want. Let's get it done. Here we go. Drop it down, bring it up. Take it down, hand up. I know legs are feeling it, but my arms are feeling it, too. I hope so. Hold that kettlebell close, right? Wherever you are, whatever kettlebell you're using, remember, pull Those elbows back, and that's going to help you keep it close. That's going to help you keep your upper and core engaged. We are so close. Team, breathe. Ha. All the way through. Sit low. Drive it up. Three, two, one. And relax. All right, team, last hit. Let's take it with a cling and a press. So watch me. You can do it with or without that squat. I know we're tired. It's a clean, it's a press, so you're tossing it to yourself. It's a little hinge. If you want to add on. You can do squat and press, or you can just hinge it to clean impress. If the clean doesn't feel good for you, just do a core, a curl. Here we go. 30 seconds. Clean, press or curl and press. Curl, press. Take it up, take it down. Or another option, clean squat, press. All the way back down. Clean, squat, press. Almost there. I know. Breathe. Last one. Burn. Shake it out, everybody. All right, I think we got one more swing in us. Right? Let's get it done. Catch your breath after that. One more swing. If you want to mix it up and do a handoff swing, I'm gonna go to there if you want some variety. Otherwise, keep a two arm swing. Heavy kettlebell if you got it. Deadlift works too, but wrap that core, shoulders back. Prep it. Three, two, two, one. Here we go. I know you're tired, so really focus on that form. Shoulders back. Squeeze in the armpits, connect with the core. Lock out in the hips and the knees, glutes and hamstrings and pelvic floor contracting at the top. Then let it drop. Let it drop. Power lock out, let it drop. Those are your three stages. Breathe. Keep it going for three, two, one. Swing and relax. Set it to the side. Quick sip of water. You know what, guys? You know what? I think we got time for a bonus move, right? Quick sip right here. You know what? We've done a lot of arms and legs. How about we get a bonus core? Here are your options. You can take it cardio up top, or you can take it from a plank. We're going plank jack for four. We're going climber for four. We're going pike for four. Here's what it looks like from your plank. We're going out for four. We're going climber for four. We're going pike for four. If you want, you can start on those elbows for the plank jack and then come up to the plank press up to you. Or you can keep it up the whole time. If you'd rather stay up on those feet, get it done. Here we go, team. One minute. All core, all cardio. Here we go. We got jack for four. On your feet are in the plank. We got climber. 4, 3, 2, 1. We got pike. Little lift you can walk it into. Remember, all of these can also be just a tap right here. Here. I'm gonna take it down. 4, 3, 2, 1. I'm gonna take it up. Climber. 4, 3, 2. I'm gonna take a pike 4, 3. Halfway there. Yes. Take it back down. You got jack. Take it up. Climber, you can cross it, too, if you want. You got pike, four, three, two. So close. Four, three. Wherever you are, finish it out. Four, three, two. Yes. Pike, four, three, two, and breathe. Step back into that child's pose. Oh, man, y'. All. That one got me. Hang out in that child's pose for a minute. Let those arms and legs and back and core everything. Relax. Come up onto all fours. Roll through. How do we feel? Cassie says those lunges and curls got me. They got me two right through here. Good. Cross it here. So a little bit of a difference in last week. Last week, so we had two rounds of everything where we mixed it up, right? So pigeon if you want, or 9090, or sit on the edge of the chair. Get that hip stretch. So often when we went to our second back to basics, it was a compound movement like. Like a curl and a press. And then you would take that second move, right? This time we stuck with that second move that you added on for the hit. And it was in your last three rounds, right? So a little bit more of a burn, whatever that was. Often it was legs, but in that first round, it was the triceps, right? Take it here. So a little extra burn because it was no repeat because we didn't have a second circuit coming. We'll see what happens next week. For body weight hit. It's gonna be a little more challenging from a programming standpoint because we got no weights, but we're gonna make it fun, I promise. Let's take it right through here. Knees out. Right here. How is everybody feeling? Yes. Feeling tired. Cherry says great workout. Face says I fell for the fake bonus, too. Too. Who's saying that? You thought the swing. Mariah thought the swing was the bonus move, and then I threw you into that plank. I know. I looked at the clock, and I thought it could be. But you know what? We got it in. Let's take those arms out in front. Just find a comfortable position. Fake bonus Moves. You heard it here first. Breathe up. Mary Beth did the body weight before this. Oh, man, you are tired, I'm sure. Good work. Ah. Let's reach those hands behind with the thumbs again. You can get a little hinge. Try to keep that back flat. Grab behind if you can. If you're able to hang out for a couple minutes, I'll answer any questions you might have. Talk through what's coming up in holiday hit reach it over right through here. Oh, man. All right, you find whatever stretch you need right now. I'm gonna take those feet out in front. If you want a little hamstring stretch, Lori. Yes. Puts me on the nice list. Lori's on the nice list. Oh, my goodness. Just hearing a lot of that. My kids keep asking every single thing that they do. Does that. Am I still on the nice list? Breathe into it. All right, team, let's get one big, deep breath in and out. You did it. That was your kettlebell hit workout. Great job, everybody. Julie, thank you for being here. She loved it. Dawn kicked my butt. Took today. That's what I like to hear, but in a good way. But we did it. Rita. That is right. Amanda is feeling this one. Elizabeth. Wowza. Sweat pouring. I'm so glad. Gus and Candace, I'm so proud of you. Jessica is warm now. I know. Me too. Those kettlebells were feeling cold in the beginning, but they're not. All right. Hang out if you can. I love seeing you. Mary and Vic. Yes. Oh, I'm so glad. Virtual workout together. Hey, Mary and Vic. All right, team. So we are two weeks in to holiday hit. If you're just joining for the first time today, it is not too late to join our holiday hit challenge. You can join for free. We're just following the workouts on the YouTube. Check all the links in the description below. You can join us. The email list that you will get tomorrow. Send you your your monthly calendar but also your weekly links. So make sure you are on that and make sure you download the free body Fit by Amy app. We're offering a lot of freebies this month and there are some free things on there for you. And then that's also the home of the Body Fit athletic club. Excuse me. So if you are looking for that more support, if you need more of that guidance, especially on the nutritional nutrition side because that's where you get to hang out with Vivian, who is our body fit registered dietitian nutritionist. That is where you want to be. We are a family there. We're a whole body Fit family. But the Athletic Club is where we get to get a little more personal. We get to know you, you get to talk to me and to Vivian. We do live streams. We DO Q&As. We do office hours. So if you're looking for that, especially heading into the new year, don't wait. Start now. Our goal with Holiday Hit is to just keep, keep moving during the holiday season and use our movement as stress relief, as self care. We're not worried about hitting all of our major goals. It's a busy time, It's a busy season, but join us for that. All right, G like this format. She's a sweaty mess, but that's okay. Linda. So much sweat, but feeling great. It's been a gray and rainy week here in Middle Tennessee. Amazing. Dawn says I was praying the kids would run back in during the bonus to save us. Never works out that way, right, Anna? First time live, but really motivating. Jenny has to get heavier dumbbells. Almost threw one out the window. Yep, it's time. And you know what, Christmas is coming. On that note, guys, make sure you check out the links too. I do have a link and a code for these TRX dumbbells. The code is Bodyfit by Amy I. You get 10% off if you use my link in that code. So if you're looking to get heavier kettlebells, these hex dumbbells, which are really high quality, I really love the hex version with that or the T Rex suspension trainer or any of their other equipment, you can click on my link and use that code. Also have a link for the gorilla mats. It is Amy 10. You can get 10. 10 off. That link is in there too. So if you're looking for equipment, make sure you check the descriptions of my workouts or my website first because I have links and discounts for you. It's a great time to get yourself a little Christmas gift or give a hint to somebody else in your life. We also have gift cards for the Body Fit Athletic Club and for the app, so join us there. All right, so Don has a question. I feel comfortable with a snow snatch, but I don't do a little hop like you do. When I bring the kettlebell up, how do I perfect that? So the hop is not necessarily necessary? The hop isn't necessary, but it does help with a little momentum. So when we're talking about a snatch. So if you're wondering what she's talking about this. So I think you're talking about the clean, right? And then when we do a snatch. It's a little bit trickier with the kettlebell, so I don't do it as often, but. But when we do the snatch with a dumbbell, I do that a lot more often. I tend to get a little hop. It's okay if you don't get that. And often if you're using something lighter, you don't need it, right? So here's an example. If you've got something here, you don't need it, you can still get the power. The idea is that you're getting the power and you're getting a little bit of a hinge, right? So you're loading from your. Your hips. I tend to get a little hop just because it helps me get out of that hinge. But you don't have to. As long as you feel like you have good form, you're not feeling pressure in your back. Now, as you get heavier, go heavier with your weights, you might find you need it. So if I try to do the clean without that little hop, for me, with this heavy, which is my 26 pound, it would. I would feel a little pressure in my lower back, right? Because I'd have to kind of pull a little bit. So that's what we want to avoid, is this, right? We want it to be here giving you the power. So when we do those cleans and those snatches, they're power moves where you're using power from your entire posterior chain, kinetic chain, which is basically the chain of your body movements, right, to bring it up. So if you feel like by not adding the jump, you're feeling a little pressure, you're feeling like you have to pull from your back, that's where you may want to add a little baby hop. But if that doesn't feel natural to you, that's fine. Because when I'm here, I can get that power without jumping. But if I'm going heavier, I need the little jump. And the same thing with a snatch. If I'm here, I can do it, pull it close to my body, I can still get that power. But if I'm going heavier, I want to add a little jump. But you don't have to. I certainly don't want anybody to feel like they have to get a big jump like that. It's essentially just whatever gives you that power, that snatch, that clean. So as long as it feels good for you, you feel like you can use your core to connect. You feel like you're not having to pull with your back, then you don't need to. The Jump. Hopefully that makes sense. Thank you for that question. That's a great question. Yay, Tammy. One more point for team Rudolph. Sandra, who else is sweaty? All of us. All of us. Amy's gonna get this done later. All right, so Jennifer had a question. My hip flexors hurt when I do squats. How should I fix that? So hip flexors are pretty tight muscles in general, but because we do a lot of this, right, sitting in our chairs, sitting at our computers, sitting in our cars, so they tend to get pretty tight because they are in this position a lot. So when we add load to that in a squat, sometimes we feel that a little bit more. So getting some stretches is your best bet. And it might mean that you need a little bit more mobility work in your warmup. You might need to add some things in. So we do those stretches like that world's greatest stretch or when we tap back. What you could add is maybe a little bit more, if you're comfortable going down, stretching through here. So anything that will elongate that. Also your quad stretches that we do, tilting it here, putting propping it up on a chair. You can also do a lying quad stretch, which would get that hip flexor right here and really tilt that hip forward. You can even push your foot into it. Another option is if you have a foam roller to be rolling right over the top of that, you kind of have to be on your elbows in a plank position. It's a little bit weird, but you can get it. So you most likely just need more flexibility. Those muscles are already a little tight on most of us. And then when we add load to that, we feel that a little bit more. So little more mobility work. Even just a couple minutes before you start the warm up of those hip flexors and then some stretching too. All right, so this mat, Stacy, I'm not sure which one it is on on the Gorilla Mats website. It's a few years old. It's almost four years old. They last. They're really durable. They are thicker and heavier, but a lot of people I know put them underneath, like their living room rug or they put them in their garage. Whatever it is. It's the extra large. Gorilla mat has several options that are extra large large. I'm trying to think. But they have some smaller options and they have some larger options. I like the extra large large. So it's the extra large. I'm not sure which one. Let's see. Sabine says. Any suggestions for people who have a physical job? I often feel too tired physically to do the workout, but I do want to do them. So I so feel that. Oh, Sandra is here from Kentucky. Hello. Hello. Okay, so Sapien, I would say here's the thing. I also have a physical job. I feel you on that. I would remind yourself that you get the energy from the workout. People always say, well, I just don't have energy to work out. And I always say, but you get the energy from the workout. That's why I always give you that five minute rule. Tell yourself, even when you're not feeling motivated or you're not feeling too tired or you're not feeling, or you're feeling too tired to work out, I'm just going to get five minutes. When you go through those five minutes and whatever that is, maybe that's the warm up. You know, my warm ups are anywhere between three and five minutes. So just doing the warm up, see how you feel. You might feel really energized, most people do. And you want to keep going or tell yourself, I'm just going to get five minutes of some movement in front of the tv. See how that goes. Then you may want to do more. Now if you don't feel, if you have a very physical job and you don't feel better than honor that and give your body some rest. If you have a super physical job, you might be someone who only needs a couple days a week a some weighted stuff and the rest could be mobility or active recovery or maybe you need 10 minute workouts. Everybody's a little bit different. You certainly don't want to overdo it. If you have a really, really physical job. You know, maybe you work, I don't know, there's lots of really physical jobs like mine, right? So. So you may not need as much as you think. You may need more rest because your job is physical. But I would encourage you to think more about mobility, to think about getting the strength but not feeling like you need to get all of the hit or that you, you have to get 30 or 40 minute workouts, maybe you're good with 10. So give yourself permission to do a little less. Maybe that's less days. Maybe you're working out on your days off. You know, I have clients who are nurses and they work three long shifts and they don't work out on those days because they're on their feet. And then on the other days they really get, you know, specific about getting some strength, getting some mobility. So give yourself permission to do a little less. See how that feels. But also you remember that even when you're feeling super Tired. Sometimes when you start the workout, you get the energy to keep going. Hopefully that helps. All right, so. Hey, Lori is here. Hello. Hello. Sandra said, I love the workout. It went by so fast. No time to even think. Yep, I love that. Okay, Jelly bean. I'd love to know what the kettlebells weigh. So mine, the. The great thing about the TRX kettlebells, guys, I would say is that they will give you both the kilograms and the weights. You know, I'm here in the US so we use pounds. So this is a 12 kilogram, 26.4 pound. That's the one that I use for my swings and some of the lower body. This one I use pretty often for other stuff. 8 kg, 17.6 pounds. This is my baby. 16 kg, 13 pounds. They have all different types. But it's nice because you, you get both because I know a lot of you are looking for kilograms. Probably everybody who's not in the U.S. right, so. And the same thing with their dumbbells. So that's what I work, work with often if I'm working out on my own, not on camera. I have a 30 pound kettlebell that I'll swing, sometimes even a 50. I have an 18 and 20 pound kettlebell and a 25 pound kettlebell that I work out with a lot too. But I try to keep it consistent because these all look the same. Same in the workouts and because I'm filming sometimes multiple times in a day, I don't go as heavy as maybe I would in a regular workout. But I encourage you to. All right, team, thank you so, so much. Jenny's getting in the shower. It's getting late in Sweden. Good to see you. All right, team, check out all the links in the description below. Again, make sure that you're on the email list so you can get the email we're sending out. Lots of free information there too, but you'll know what's coming up. Make sure you're following me on social media. BodyFitby Amy. Make sure you are subscribed to this YouTube channel that helps me out so much. So please subscribe like the videos comment and join us on the BodyFit by Amy app. Completely free to download so many free things this month. Live streams coming up this month as well and lots of other freebies. Check it out and if you're in interested able, join us in the Body Fit Athletic Club. You won't regret it, I promise. Thank you so much everybody. Have a great weekend. Bye. Hey, hey, hey, hey.