30-Minute Kettlebell Ladder - LIVE with Amy

Foreign. Just me today, but that's all right. I'm gonna bring the energy of my kids. Lynn is here. Loved yesterday's workout. In case you missed it, my friend Elise is there. She'll make you laugh, I promise. Sandra is here from Kentucky. David is here. Paula is here. Welcome. Welcome, everybody. If you're here, say hello. Today we are getting it done with a 30 minute kettlebell ladder workout. So for our fresh challenge, we have a different format for every day of the month. And today is ladder. So you may remember ladder for some other formats back in. I guess we did some in the summer and maybe in the fall. So we really fun format. It goes really fast and there's a little counting involved, but we're gonna have a good time. Jessica is here. Happy Saturday. Hey. In Chicago, my favorite city. Laura is here. Melinda is here. Shelly. Welcome, everybody. So good to see you here. Alyssa is here. Holly. And happy super bowl weekend. I don't know if we have any Chiefs or Eagles fans. Did I get that right? I really have not paid attention this year, but it's gonna be a fun game one way or the other. Hey, Paula. So good to see you. It has been a while since you have done a live welcome. Melinda is here. All right, team. So the way the ladder works is we go up and down in time, so but with compound movement. So I'll talk you through it as we go. Elizabeth is here. Elozia. Hello. Hello. Happy Saturday to you. And as well. So quiet without the kids. Right? So one child had a very rough night, is very sick. Let's just say we were all up all night and there was a lot of laundry and cleaning involved. I'll just leave it at that. But. So the kids are on the couch. Hopefully. Fingers crossed. Nobody else gets sick, but one child is not feeling good. So they're not here today. Trust me, you did not want them running around. Kirsty is here. Amanda is here. Alyssa. Linda. Lynn says go cheese. Tamika. Happy early Valentine's Day to you too. Mackenzie already did another workout, but that's all right. Thanks for saying hi. All right, so we're gonna go ahead and get started. Keep saying hi because I love to see your names and faces. Kettlebells are what we're using today. If you don't have a kettlebell, obviously use a dumbbell or whatever you have available to you. We're just here to move our bodies. All right, I'm gonna talk you through the format, but let's go ahead and start moving. March it through. Whatever you need to do to get everything feeling good. Ash is here. Oh. Two boys, seven and five, with strep throat. Oh, I'm so sorry. I'm gonna get this in before they wake up for naps. Oh, good. I'm glad that they're getting a nap. Oh, that's so hard. Charlotte is here. Julia. Hi. Welcome, everybody. Lacey says my kids just got over that. Yeah. Hopefully he's okay. Rough, Rough night. It's always hard when your kids are sick, right, Marinella? This is my first time here. I don't know if I said that right, but I hope so. I'm so glad that you are here. Let's take it with our eyes wise and t's little shoulder mobility. So straight up. Out with that Y out with that T if you want to add a little hinge with it. Anyway, fitness is here to move. Oh, Jess has a sick kiddo too. Tis the season. Lisa. Cindy. I'm so glad to see you, Cindy. Thanks for being here today. I Y n t shoulder mobility. Little hinge if you want. Did you see Kurt reach it down and bring it up. So let's just take it to that little hinge. Slight bend. Stretch through your back hinge. And here. Yes. Reach right through here. Let's go side to side. Open up those arms. Side lunge. So this ladder format is fun. It moves quickly. We are gonna get it done. So the way the ladder works is we have a compound movement. So let's say a lunge in a row, because that's what we're going to start with. Take it here a little side to side. You start with one and one. You think of them as two separate movements. Lunge and row. Let's take it here. Roll through the hip. Little squat. Candace and Gus are here. So good to see you. Jamie Faye is here. Tatiana. Yes. Good to see you. So 1 and 1. Then we go up the ladder. 2 and 2. So two lunges, two rows, three and three. We go all the way up to four. Then we bring it back down, and then we're gonna have a little fun bonus round of every move. So don't worry too much about it. You are gonna like it. Let's go flat back down and round it up again. If you've never done a ladder before, fun format, There is a little bit of counting. And so what I do want to tell you is that you can totally do it at your own pace. Take it here. Roll those shoulders. If you are faster than me, that's okay. As long as you have good form. If you're slower than me. Totally fine too. It might be because you're going heavier than me, but you can go at your own pace. If you don't feel like counting, you just switch when I switch, right? Let's walk it out to that high plank if that's good for you. Otherwise, take it to your knees here. And let's just step. World's greatest stretch. If you can step from the plank and just alternate. Open up through the back. Right through here, right here. Reach. Step it back here. Reach. Keep it moving. You can have one knee on the ground. Core is working too. Reach. Let's take it here a little forward and back into that core. Press up to that down, dog. You can just hang out here. Pedal of your feet and slowly walk your hands back or walk your feet forward. Round it up right here. All right, Seven, reach across. Okay, so we are gonna get it done with the ladder. So again, you start with one exercise. You do each one time compound exercise. Then you take it up to 2 and 2, 3 and 3, 4 and 4 back down. Then little bonus burn. Hey, Melissa is here. Let's get a little hamstrings. So I'll talk you through it. Again, it goes by quickly. A lot of you actually have said you love this format because we don't have to worry about timed intervals. But there is an end in sight, right? Versus when I give you a flow. And it feels like I'm just gonna go on forever. All right, little hamstring stretch. Kick it. And then we're gonna grab a medium or heavy kettlebell. All right, team, go ahead and shake it out. So medium to heavy kettlebell. Watch me here. We're gonna take it with a lunge and a row. So stationary lunge, I think is best. If you want to step into it, you can, or you can keep it just basic split squat. So here's what we got. We go one and then at the bottom of the lunge and one all the way up. Then we go two lunges. Bottom of the lunge, two all the way up to four. What's tricky about this one is that we are going to do the row at the bottom, but there's still two separate motions. All right, so join me here. 1 and 1, 2 and 2 up the 4, and then back down. Good burn, but it's gonna be over fast. Core engage. Shoulders back in three, two, one. So lunge it down. Row for one, all the way back up. Now let's get two. So two lunges. Drop the knee again, you can step into it if you want hang down? We got two rows, flat back, all the way up. Three lunges. We got three, two. Again. Go at your own pace. Hold it down. Flat back. Three, two. Good. All the way up. Now we're at four at the top. See, I told you It'd go fast. 4, 3, 2. Take it here. Hinge it. 4, 3, 2. Yes, back up. Now we're back down to 3. 3, 2, 1. Here we go. 3, strong growth. Stay in that hinge. Pull into your back. All the way up. Last two, two, and then one, two. Shoulders back, hinge it. Two, burn. And then one and one. One row, one, lunge. Oh. One row, lunch. Shake it out. All right, see super quick. We're gonna stay with that same leg forward. And we have a 30 second, let's call it fresh round because it's our fresh challenge. So 30 seconds. This time we are going to step into it. So 30 seconds, reverse lunge row at your own pace. 30 seconds. Only little finisher for that leg and that back. Really think about your core and your back, because I know that leg is burning in. Three, into shoulders back. Thirty seconds, step into it. Down row and up. You can keep it stationary too, if that's better for you. But this is just one and one the entire time. Flat. Drive it up. Two separate motions. But we're not going up a ladder. So everything we do is going to have your ladder round and then we'll call it the fresh round. We got three, two, one, burn. Right? Shake it out. Haha. Maui's gonna do this later. She loves ladder workouts. So good to hear. I always love hearing from you to know what formats you like. Yes. Glute and back burn. That is right, Laura. And heart rate. Who's feeling that? I know I am. All right, so let's get it done on the other side. I know, I know, but you can do it. Other side, other side of your back, other side of your lower body. Lunge row. 1, 2, 3, 4. 3, 2, 1. End of 30 seconds. Let's do it. Get yourself set. Shoulders back, core zipped. Here we go. Lunge row all the way up. Remember, this is stationary, so you gotta hinge forward. Oh, I already messed it up. That was two and two. You were probably on it. Here we go. Let's go. Three, straight up and tall. And then at the bottom, take it to that hinge. Three, two, one. Now we got four. Are you with me? Just jump in because I messed it up. Live workout. 3, 2. Take it low, hinge it. 4, flat back. Pull that Elbow up. Squeeze in the shoulder blades. Bring it up. Now we got three. Take your time. Three. The goal is not to rush, right? We want good form. Hinge it. 3. Full range of motion the entire time. Bring it up. Two. Yes. Hinge it. Two. Say get up. One and one. One. Hinge all the way up. Shake it out. 30 second burn or fresh round? Fresh. Fresh. Keeping it fresh this time. If you want to step into it, you can, but let's get it done then These lunges and rows are done for the day, and we're 10 minutes into this workout. Yes. Here we go. In 3, 2, 1. Lunge. 30 seconds only, but still slow and controlled at your own pace. You can keep it stationary if you'd rather breathe. And up. Yes, team. Nice flat back. So especially as we're tired, really paying attention to what that low back is doing. Not letting it round. Keeping it moving. 10 seconds. Feeling low energy today. Must be that lack of sleep. One more and relax. Set that way down. Let's grab a sip of water, team. All right, Catch your breath. Shake it up. How about we get a little bit of core down on your back? So that's what it looks like again. It's gonna go fast. We're gonna have a good time doing it. Ah, Dixie. Hello. Hello. Doing this tomorrow, but turn us on. Destiny also gonna do it tomorrow. Oh, Happy birthday to her 13th. Her daughter is 13 today, so come down on to your back. Since we're feeling those glutes, a little stretch through here. Here. All right, team, Scissors and a crunch. All right, so think of it as a bicycle. Scissors. Here's what we got. We're gonna go up one, down one. Then we've got two and two. Drop two and right. So both sides will get a little break in between. If it's too much for your neck, keep it down. Just do the lower. It's too much for the lower. Keep it high or just do the upper so you do you. It's going to be a long core sequence, but we'll get it done fast. If you need to modify, take it to a standing position. Yes, shelly. Using her 26 pound kettlebell. All right, team, so flex the foot. Let's take it wide. I'm starting. Crossing right to left leg. Here we go. One and one. Slow and controlled. Two. I want you to really think about zipping. Lower that leg. 2. You decide how far you want to go. Down right through here. Three, two. It's a little cross. Take it down. If you want to keep those shoulders up, you can, but I promise you're gonna feel the burn no matter what as you bring that leg in. Oh, we got four. As you bring the leg in, I want you to really think about bringing those inner thighs together. Take it down. 4. And guess what? There's no fresh round on this one. We're just going each side up and down from four back down to three. Right here. What is your core doing? Make sure everything is. Tilt that pelvis, drop the leg, pull those inner thighs and heels together to really activate that deep core. Two, two, drop it. One and one. One and one. Right here and down. Hug those knees in. Yes, you can. All right, so remember, your modification is doing all of this from a standing position. You'd also take it to a bridge or just body out of it if you want to keep the leg higher. Let's do same thing. Other side. So find the split position. Your core is tired. Tilt that pelvis in. Lift everything up. Arm out, cross it. One, lower. One. Heels and inners together. Two slow heels together. Inner thighs. Feel the difference bringing those together. Second side is harder. Yes. Burn four. I don't have too many of these four. Three. Stay the course. Muscle endurance. You can do it. Three of them. Keep Sam. Oh, no. There it is. Thank you, Christy. I'm not sure what happened, but something. When I laid on it, usually I put it on the side. Thank you for that. It's back on. All right, can you hear me now? Let me know. All right, one second. Okay. All right, let me know if you can hear me now. Otherwise, we're taking it to a swing. Let's see if I can show you with movements. Thank you, Kirsty. Hopefully you can hear me now. Otherwise, we're gonna get that swing. Go ahead and bring it here. Start with a little deadlift. Bring it up. Hinge it down. Up. Thank you. All right, good. Everybody can hear me. Starting with that deadlift. Warming up with that hinge. And breathe. I think that was my microphone telling me this is too many abs, Amy. Good. Relax it down. Shake it out. All right, so you can keep that deadlift or take it to a swing if you're familiar with the swing. If you want to try it. It's a hinge. Power it up. Let it drop. Let's do it again. Core engage. Shoulders back. Three, two. Let's swing it. Thank you, everybody. Sorry about that. Occasionally I roll on it. I didn't think that I was, but down on my back. Power up. Lock it out. Let it drop. Bring it up. Let it drop. 30 seconds. No ladder for our swing. You got 10 to go. Keep those shoulder blades pulled in, but remember, your arms aren't working. Power up with the lower body. We got three, two, one, and relax. All right, team, catch your breath. Quick sip of water. Thank you. Thank you. I think we're good. All right, this next one's gonna be a doozy, but we're gonna have fun with it. All right, one medium kettlebell. Think curls and presses. And watch me here. It's a three parter, but you can do it. We got one curl at the bottom, one press at the top. We got two squats, two curls at the bottom, two presses at the top. All right? It's gonna be a heart rate push, but look at that clock. We are almost there. So let's get it all in. Let's get some biceps, let's get some shoulders, and let's get some legs. You pick your stance on that squat. If you want to take toes out, you can. Otherwise, kettlebell in that position. Goblet squat. Three, two, one. Take it down. So one squat, hold at the bottom. One curl out of the squat, one press. Now we got two. If that doesn't feel good to you, you pick. You could just do the curl and the press, two presses, three squats. Or you could just do the squat and the curl. Just do the squat and the press. You do you. It's your workout right here. Three, right? Tricked you on this one. Made you stay low. Take it up. Press three, two, one for four. Here we go. Slow and controlled. Four. Three, two. Hold it down right here. Four, Three, two. Bring it up. Press for four. Amy's popping in to say hi. Yes, hello. Back down to three. Here we go. Three. I know that heart rate's up, so slow it down. Hold it here. Three, two, one. Drive it up. Boom. Three. Elbows in, core engage especially as we get tired for two. Squat two. Hold it down. Curl two. Press it up, Press two. One more. One, one, and one. Give everything a little break. Little stretch out through there. We're gonna do 30 second fresh round squat curl press. All right, Curl at the bottom. Come up out of the press. Get some power on that press. You can do it. We're gonna keep it just like this. In 3, 2, 1. Here we go. 30 seconds and up. Still think of them as separate motions, but you can get a little more power as you come up on that press. Chest open, shoulders back. As you get tired. I don't want it to see here. Pull it here and press right. Squat curl. Drive up through your heels. Your lower body Is giving you the power. Boom. I know. One more and breathe, Right? Shake it out. Water if you need it. Yes. Legs. Let's do it. All right, team, we're gonna stay right here with this one. Let's take it to a side lunge. We're going to keep that lower body working and that upper body. Side lunge. Halo, triceps, two and two. Halo, triceps. We're only going to three because we got to get both sides in. So take it here with me. We're getting core, we're getting lower, we're getting upper right here. Side lunge. Little twist. Step out of it. Halo, halo. Triceps for two. Two. No halo yet. Just one halo at each. Two triceps. Got it. We got three. Three, two. Hip to shoulder. It's almost like a little chop, right? Take it here. Three, two. Now we're going back down. Let's skip four. Why not two, one, Halo. Two, one. Take it. One Halo and tricep. Breathe. Hang out right there. Let's just get right into it, because look at that clock. It's ticking. We got 30 seconds. Side lunge, halo, triceps. Get it done in three, two, one. Here we go. Side lunge, halo, triceps. Take it here. Slow and controlled. Really sit into the hip. Take it across. If the halo is tripping you up, watch me. Just here, press tries. Burn. Yes. Burn one more. Ha ha. And up. Shake it out. Yes, team. Paula, is it your birthday? Happy birthday, Paula. Somehow I missed that. Lisa says, wow. Jessica says, whoa. I agree. Guys, let's get it in. Let's get that other side. We can do it, right? Burn out those triceps. Get those hips moving side to side. We had our regular lunge. We had our squat. Let's get some lateral movement. All right, you know what to do. Side lunge, halo. Press only going up to three and back down. Your halo only happens once, and then you go into those tries. Let's get it done. Finish it out. Look at that clock. 3, 2, 1. Side lunge. Step into it. Weight to the hip if you can. Halo, triceps. Take it here for two side lunges here. Halo. Two tries. We got three. Three, two, one, Halo. Three, two, back down. Here we go. Two, one, two, one. Right here. One and one. Give your hands a break, but get ready. Let's go right into it. We can do this. 30 seconds. Fresh round. Side lunge, halo, triceps, side lunge. Dixie. Celebrating the big five. Five. Happy birthday, Dixie. Ha. Boom. Right through here. Around. Yes. Can you get One more burn. Yeah. Shake it out, team. Oh, man. Our arms are gonna feel it tomorrow. Yesterday, I filmed a lower body for you, and my lower body's feeling it. But now my arms. All right, team, back to that swing. I know. Let's keep that lower body working because we are almost to our cool down. So let's take it here. We're gonna take it. Deadlift or swing, whatever is best for you. 30 seconds only. Wrap it up. Shoulders back. Hinge it. You got 30. Three. Two, deadlifter, swing up to you. Power it up. Lock it out. Let it drop. Yes. All the way through. Breathe, breathe. Zip up that core. Lock out at the top. Remember, you're not hyperextending. It's not an arch. Pull those shoulder blades in, squeezing your armpits. But don't lift with those arms. I know. So many things to think about. 5, 4, 3, 2, 1. And relax. Pedal. Hi, Jenny. Just got home from a surprise birthday party. Excellent. Yeah, that sounds like you need some recovery. Get some rest. You can do this tomorrow. All right, team, look at that clock. All right, set that weight to the side. Here's what we got. Take it to your mat. We're gonna get one last little upper body push and a whole lot of core. I'm gonna give you lots of options, so you be where you are today and do what is best for you. We're here. All right, on your elbows. We're going plank jack or step out. Up and down, plank press. Then we got two. Then we're up for two. All right, so it's your jack or legs out. Up for two. If you need to modify, stay on the knees and then just do bird dog. Catherine. Of course. Of course you chose the one with all the lunges. I've been on a lunge kick lately. Cath, it's all right. You got this one. You're really good at a plank press. Let's get it done. All right, one jack. Or you can just hold the plank. Whatever is better for you. Or tap it out. Up the ladder, down the ladder. Let's just go to three. On your elbows. Let's get it done in three, two, one. Plank jack or hold it. Plank press. And down. Two jacks. Two, two plank presses. Left, right, left, right, right, left, right, left. Let's go to 3, 2, 1. Right, left, left, right, right, left. Let's go back down for 2, 2, 1. I think it's left, right? I'm not sure. Then right, left. One more. You pick. Right, left, right, left, stretch. Oh, so fast. Right, stretch, it back. But you know what? Because I think we gotta save time for a bonus move, and I think that bonus move has to be our swing. How about that? Nothing crazy, because this entire workout was crazy. All right, we're gonna take it to a swing, right? That almost went too fast for our core. But that's all right. We got it. Let's take it to a swing. Last 30 seconds, then we're cooling it down. Let's take it right here. Shoulder blades back. Deadlift or swing? Whatever is better for you. Let's get it done. Feel like I haven't stopped talking all day. Shoulders back. 30 seconds. Zip up that core. Strong swing. You got it. Prep it. 3, 2, 1. Power up. Let it drop. If deadlift is better for you, go for it. But let's take it all the way home. And breathe. And breathe. Yes, team. Ha. Take it up. Let it drop. Jennifer is starting from the beginning. Shoulder blades in 5, 4, 3, 2, 1. And relax. Pedal those feet right where you are. Whatever you need to do to get that ham string stretch. You did it. You guys, I had a different bonus move plan, but don't worry, you're gonna see it in a workout somewhere else. Walk those feet in. Stretch your back. It was gonna take time to explain, and we just wanted to get done with it, right? So again, fun format. Time goes by quickly because the ladders do take a long time, but they don't feel like they take a long time. Right? Go ahead. Slowly roll your shoulders up. Let's stretch it up right here. Over to one side. Ah, big stretch. Let me know in the comments. Do you like ladders? We're gonna do more of them in the future, but I do have some full body ladders with weights, dumbbells, and kettlebells. Another kettlebell ladder. Another dumbbell ladder. So check those out. Let me know if you'd like to see more. Yes. Jessica says, dang. Great workout. I am so glad. Reach behind. And Jessica's hardcore. I know her from the show up and keep moving group. You guys, if you haven't already, join our free Facebook group, Show up and keep moving body for baby. Show up and keep moving. And if you really want to get in the community and also connect with myself and with Vivian, our Body fit dietitian, join us in the Body Fit athletic club. But either way, you can connect with body fitters all around the world. Let's take one arm here. Roll it through. Kelly says, I always want the lives to be longer. Kelly, that is the biggest compliment you could ever give me when you want your workout to be long any longer? Yes. Thank you. Thank you. You just made my day. I didn't get any sleep. I got a sick child. It's gonna be a long day, and you just made it. Thank you. Thank you. Huh? So more ladders in your future, but we got two more weeks of fresh. So, guys, if you can tilt your hip forward, you can have your hand on the wall or just reach it back. And if you're able to bring that quad stretch up. Otherwise, just tilt the hip forward to open up that hip flexor. So if you're able to hang out for a couple minutes, I'm gonna grab my computer if anybody has any questions. Two more weeks alive. We're gonna keep it moving. We got some splits coming up this week. Upper body and lower body on your day three and your day five, but also other fun things coming up. Switch your sides. Yes. Now Michelle is gonna go on a fun walk. 40 degrees in Wisconsin. Heat wave for you, cold for us. Gus and Candace like ladders. I love it. Laura loves them too. Yes. I'm trying to find ways to get more creative with them, because you want the moves to be pretty basic so it's not a whole lot of crazy things that you're doing back to back to back. Right? So we'll find some better combos. Cindy, my thighs are trembling. Good sign. Thank you. Thank you. All right, team, roll those wrists. Shake it out through here. Roll those elbows. Of course. Leave me a comment. Like this video. Don't forget to subscribe. Thank you so much for being here with me today. We're starting off my morning right. Let's get one big, deep breath in and out. You did it. That was your kettle bell ladder workout. Great job, everybody. Let's grab some water, team. I'll grab a computer. Melissa likes the ladders. Yes. Love to hear from you. As you know, this month with the fresh calendar, we're trying to have something fresh and new every day. And remember, you do get repetition that way, because we're doing a lot of similar movements but mixing up our formats. So let me know if there's. I know lots of people love Tabata. Lots of people love pyramids. But I always love hearing from you if there is a format that you like. Let's see. I can bring it up on my phone, probably, but I think Kurt is gonna bring me a computer. There we go. All right, team, thank you for moving with me. I really am feeling better. It was real, real tired this morning. All right. Megan says I love the format it went super quick. Marianella says she loved it. Paula loves ladder form format moves really fast. Let's see, let's see. Did I get that? All right, all right, all right. Kurt's gonna be my computer, but if you have any questions, let me know in the comments. Here. If you want to have a seat with me, we can get a few more stretches as well. Alozia says we did it. Great workout. Thank you for being here. Elizabeth loves ladders. That was so good, Jennifer. I love this format. I have a chest cold, and I took yesterday off, and I felt guilty. Do not feel guilty. You know, I'm gonna say that this one was tough, but I was careful and went a little lighter. Tired, but feeling better than when I started. That is what we want, right? So listen, do not feel guilty for taking days off. I know that is something that we do to ourselves. We often feel bad or feel like we have to push through. If your body is telling you to take a break, take a break and listen. Sometimes, even whether it's a cold or you're just achy or you're tired, we gotta listen to our bodies. All right? Remember, I always say that five minute rule. If you feel like it's just fatigue or you feel like you're just stressed, give yourself five minutes of the warmup or five minutes of something. You usually feel better and want to continue. But if you don't totally find it, take a break. So, Jennifer, make sure that you give yourself grace, especially when you are sick. All right, let's see. Julie loves these types of workouts. Yes. Charlotte. That was great, though. I've learned to only go up to three on the lunge moves. Yeah. And that's the thing. I love that when you know your body and you know that you want to take a little more time. And again, you might be going slower than me because you're going heavier than me. Right. If I was doing all of this with my 35 count kettlebell, I would be going much slower. Right. So you have to do what's best for you. This is why I don't do a ton of workouts. Like, obviously, we have AM wraps and we have supersets, and we have some things where we do count reps and things like the ladder. But typically we do timed because everybody is working in a different way. Our bodies are different, our fitness levels are different. We're lifting different sets of weights. Right. All right. So Allison says anxiety was slowing me down this morning. Thanks for helping me work it out. Yes, you and me both. I Definitely feel you on that, Allison. I'm so glad. Remember, exercise can be such a great stress reliever. It can really help you manage that anxiety. It certainly is. For me, it is something, you know, certainly there are lots of other things you can do. But when I wake up and I have those days and I'm just really feeling it, move your body sometimes, it really can help get that energy out and help clarity, calm your body. So Lacey wants to know, what are your thoughts on pre workout drinks? Do they really help with endurance and muscle recovery? Is it worth the money? All right, so this is something that we talk about a lot in the Body Fit Athletic Club with Vivian, our Body Fit dietitian. In terms of supplements, in terms of things like pre workout, Vivian always says, and I say this too, food first, supplement second. We truly believe that everything you need you can get from your food. However, if you want to try something and it is within your budget, sometimes things can be super helpful. Kurt, I'm going to call him out. He takes a pre workout. The brand is Naked Nutrition, which is a brand that both Vivian and I really like and trust because everything is pretty clean, third party tested things that you want to look for when it comes to supplements. So he does a drink that he mixes with some water and a little bit of Gatorade, the G2, the low sugar, and it helps him work out. I personally don't do that. For some people, it's coffee. For some people, it's just getting water in. For some people, it's managing, you know, it's nutrition, timing, making sure that you eat enough before or after. Certainly hydration and fueling is important when it comes to muscle recovery, but you don't necessarily need to spend the money. If it's something that you want to try and it's within your budget, I would just make sure that you're getting something good. Naked Nutrition is a brand that we do really like. So I don't personally take it. I don't really think it's necessary. But for some people, they notice a big difference. If that is you, I will say with pre workout, you want to be really, really careful because some of them are really high in caffeine and some of them are really high in sugar. So just make sure you know what you're getting. I would look for something with very low sugar and not a ton of caffeine, especially if you're someone like me who's sensitive to caffeine. So make sure you know what you're getting. I don't personally Think it's necessary, but some people find that it can be really helpful. So let's see. Beth says, hi. I love the ladder. I got so confused with the side lunge but kept moving. Listen, I was confusing myself with that. Jennifer, can I do your workouts without shoes? I'm trying to be courteous to my downstairs neighbors. Absolutely. As long as it feels okay with you and your body. This is also a question that comes up a lot. There is no reason, especially with strength training, unless it is hurting your joints. You can absolutely do workouts with shoes, without shoes or with shoes. Some people always work out with no shoes. I'm not a big fan of working out outside or in a public place where maybe you could get injured without shoes. But certainly if you're in your own home and it feels okay for your feet, then that's fine. Be careful of impact, things that are higher intensity or higher impact, especially if you're used to having a lot of support or especially if you have something like high arches or flat feet. I have flat feet, so cardio for me without shoes is not that comfortable. But for strength training, it actually can be really beneficial if you want to try it because we really want to make sure that we're strengthening everything throughout our feet, our muscles, our joints, our tendons in our feet as well. So yes, you totally can. Nothing wrong with that. As long as it feels okay for your body. Yep. Charlotte saying she always does it. Dixie, my father, who's 81, does the gym every day. Uses a post workout recovery called tag. It's for sore muscles. Have you heard of it? I have it. Dixie, that might be a great question to ask Vivian in the Body Fit Athletic Club. So again, one of the perks of the athletic club is the that you do get to ask those questions. We have, we have live streams every week. We have Q&As and we have places where you could ask questions directly to myself and Vivian and then we go live on video where we can talk about them in depth. So I don't know that brand. A lot of people do BCAAs for recovery branch chain amino acids. It is something that you can get from your food. So if you're getting adequate protein, then you probably are getting enough B bcaas. But for some people, especially high level athletes, they find that effective to have that. It's usually in the form of a powder. And again, Naked nutrition makes a brand of that as well. So, Amanda, what happened to our recovery workout on Thursday? Right. I know if you guys are following the Counter. You know that Thursday is active recovery and this week it was boxing and bar. So there really wasn't a ton of recovery, but it was different. Right. So hopefully you can get some more on your own. Listen, next week on Thursday, you have a true active recovery. It's called active recovery, mobility and flexibility. It's a flow. You're gonna love it. It's gonna feel really good. So let's see. Thanks. Melanie from Washington. Great workout. Heidi, sending love and gratitude to you as well. Hey, all right. Yes. Charlotte says Dixie and Amanda, I did the hip core and back mobility. That was a good one. I should bring that one back. Right? So remember that you can always find another recovery workout. I love when you guys can follow the calendar because I design it in a very specific way. But if you know that you need something different, you know, I have all those playlists. If you're looking for Pilates or yoga or active recovery, find a different workout. But I appreciate everybody who me sent sticks it out and wants to do the calendar workout because it's good to have that variety. Right? All right, team Sandra. Love the letters. Thank you so much for being here today. If anybody has any other questions, put them in the chat. We have two more weeks of fresh. So remember, if you are not on the email list, get on that email list. There is a link in the description below or in any of my videos. That is where you get those workouts early. So especially if you're in a different time zone, we send out the email on Sundays and you can get the links early. Otherwise they're released the night before the morning of and they're on that playlist. But you also get your monthly calendar and those emails as well. And also we have a brand new snack guide. So if you haven't gotten that yet, you want to get on the emails. Vivian made a whole new free snack, healthy snack guide for all of you. Michaela, good to see you. She loved boxing bar. So good. Ryan is going to be doing this tomorrow. Thank you so, so much. All right, team. So Jonathan saying, how are you ready for the Super Bowl? Yeah, you know, I don't really have a team that I'm rooting for, but I do always like to watch. I'm a big fan of sports and obviously. Right. The commercials are always fun. So Melanie is torn between wanting more ladder workouts and wanting to see what else you have up your your sleeve. Listen, you know that I'm always going to try to come up with new and different things for you while making sure that you get progressive overload and that you're getting stronger and also enjoying the workouts and wanting to come back. That's my main goal. Consistency for you, keeping you moving for the long term. Yes. Dixie's gonna do it tomorrow. Best says go Eagles. All right, team, have a great rest of your weekend, and. And I will see you next week for week three of fresh.