30 Minute Kettlebell Metcon Workout - LIVE with Amy

Happy Saturday, everybody. Welcome, welcome. Just me today. The kids are with a friend because guess what? We have a very special guest joining me today. He is getting everything set up and then he's gonna join me for the workout. But welcome, everybody. Hello, Lori. Happy Saturday. Amanda is here. Sandra in Kentucky sand. Sunny but windy. That's not too bad. Lynn is here. Snowed in again in Iowa. Lynn, I'm so glad that we could help you get warm today. Linda is here. Paula, you made it to a live again. Tamika and Terrence, always good to see you. Love the picture of me and my Aw. Thank you so much. Jenny in Sweden just had her dinner, but she's gonna power through. Paula in Albuquerque. Elizabeth is here. David is here. Arlene, Amanda. Hey. Happy Saturday, everybody. Elia D. Is here. Carrie and Jeff. Kelly. Olivia is here. Amy is here. Dana. Dana, good to see you. Welcome, welcome, everybody. So it is kettlebell Metcon today. We did dumbbell metcon last week, so it's going to be a similar format of that 40 seconds and then 30 seconds with repeating. Hey, Laura is here. Carrie in Chicago. So Stacey in Connecticut. Faye is here. Welcome, welcome, everybody. Amanda. All right, team, so we are gonna get it done. Oh, Amy's got our kids. Jensen and Amelia. Hi, guys. Welcome, welcome. I wish my kids were here. So I had a little skin surgery on my back. Don't worry, guys, I'm okay. If you followed any of my journey last year I had the same thing. Just some melanoma taken off, but I'm okay, I promise. But I do have stitches in my back, so I am not able to recover really lift anything right now or do upper body. So I have my favorite workout partner who is also, you know, running everything behind the scenes. Kurt helping me today. So he's going to join me in just a minute. Do I need to go ahead and start the warm up and then you're jumping in. Okay? Okay. Okay. Leah is here. Snowed in again. Also. Jenny. Hello. Gus and Candace are ready. So good to see you. Gus and Candace, Tiara. Two lives in a row. Let's go. Let's do it. Claire is going gonna do this tomorrow. Oh. Olivia has Gigi and Tony. Hi, guys. Stephanie is here. Fazia is here. All right, so we're gonna get started. Make sure that you have your kettlebells close by. We got the big guys coming out today because Kurt's going to be using them. So we'll get some upper, we'll get some lower. We're gonna keep it moving in that metcon. So I'M gonna give you options, as I always do, listen to your body, and above all, have a good day time. All right, Jacqueline just did last week's live an hour ago because it fit in her schedule. I'm so glad you jumped in to say hello. Hi, Jackie. All right. Okay, so let's go ahead and start getting our bodies moving. Kurt's gonna warm up with us in just a second. Lisa. Hey. Thank you so much, Lisa. It's gonna be fun to have Kurt today. Kim. Oh, I'm so glad you like the workouts. All right, so I'm gonna keep my movement pretty limited. Kurt's getting the timer, the music, everything going, just the levels, everything that he always does. So I'm not really gonna do it. But you're gonna take those big arms, right? Roll those shoulders. Yes, team. Getting warm. Feels good to move. It's gonna be very hard for me. I do have some soreness, some pain, so that will help remind me that I shouldn't be doing things, but. All right, so take it one arm at a time if you can. Just like that. That feels okay. Just gotta feel if it's pulling Megan in Utah. And let's take it back. Here we go. Here he is, guys. Curtis, here. Can you roll those shoulders? Yes. I'm gonna take him to the front. This is, like, the worst thing you're just gonna be telling me. I'm just gonna be telling him other side. I mean, to me, that feels like the best thing. Somebody in the athletic club said the words, Amy is always right, and I was like, oh, you should tell Kurt that. Right. Hey, Jennifer is here. Natalie in Minnesota. Snow at the moment. All right, so can you take it out wide? I'm gonna take my arms out, but little shift. Yeah, you can step into it. Oh, watch those kettlebells. Oh, yes, Faye, you understand. I know I had a really hard time sleeping because I couldn't really lay on my back because it was sore, but laying on my side kind of pulled it. So I don't do well when I can't move. Okay, just take it side to side. Open up the hips. Also, I do have to do my. My dermatologist said this. I have to do a lot of things with my arms. I got to pick up kids. I'm going to be careful with that. So, you know, there's a lot of life things that are going to get in the way, so I got to be careful with exercise. Can you take that flat back down and round it up? You know what to do. You've edited These a thousand times. Right? Good. And then let's take it. Let's get a squat and roll that hip. I can do lower body, thankfully, so I can get off balance. Real life. I know, it's true. I'm usually filming in the morning, and Kurt will usually get his in the afternoon. We'll trade off the kids. Thank you, Kim. Tamika says hi. Okay, and then how about hands behind the head, take it to that hinge, and then big reach up, pull down. Like, pull down. Yeah, there you go. Guess what, guys? I did not really prep Kurt for what he's doing today. It's all gonna be. It's gonna be a surprise. I've asked several times because for our filmed workouts, we have a whole spreadsheet now. I put all the intervals, all the exercises for lives. Sometimes I'll write it on my board. Sometimes I'm just winging it. All right, take it right here. Walk it out to that inch where I'm going to let you do it. So if you're able, walk it out. If not, just keep that hinge here with me and then walk it back. So just a few of those. Just a warm up through the spine, through your back. Jenny and I are color matching. Yes. I love it. And just get one more inchworm and we'll have you hang out out there, if that is okay for you. Otherwise, take it to your knees and just take it down dog. Yes. Really try to lift up in those and then back. So just a few down dog to plank. And don't worry, you don't have to be perfect. You know, I never am. Even though this is a perfect down dog, baby. Good job. Drive it up right through there. And we'll get one more just to stretch out through that back. We can hear our kids in the background. They're just that loud. Okay, back to plank and bring it up into that world's greatest stretch. Yeah, there you go. And then open it up. We do have somebody watching the kids. Guess what, guys? It's your other favorite workout partner, Elise. Elise is hanging with the kids. And go ahead and switch that. And then next week we might switch it. Kurt might watch the kids. Elise might be in the workout, so get excited about that. Good. Go ahead and bring it up. Walk it back. Let's do that little tap and reach across. Paula says I gotta keep her. I do, I do. He's pretty great. Listen. She says, I wish I could get my hubby to work out with me. He's only doing this because I can't work Out. He prefers his workouts on his own reach over. I mean, it's fine. Necessity, right? This is our. This is our work. So we kind of have to do it. All right, bring those heels up, little hamstring curls. You can cross the arms in front, and then take those knees across. How are you feeling? You're feeling ready? Okay, take it to your knees. Yeah. You guys, we are always like. I'm like, oh, what should I do in the workout today? And Kurt's like, so stretching, and then stretch it out right through here. All right, so similar format as last week. 40 seconds on, 20 seconds off, and then your second round is 30 seconds. So we're going to keep it moving, keep that heart rate up. You will have moves that often are right side, left side. So we will do one One exercise right, then the other exercise right, then left. You get the draw. All right, so grab your heavy to medium kettlebell, whatever that is for you. All right, so we're gonna rack the kettlebell, if you can. If that doesn't feel good for you, you can do two hands, goblet, or you can keep it low. The side that you're racked, you're gonna lunge it back, so think of a reverse lunge. But if that feels like too much balance, you can also keep it stationary or again, body weight, like me. Whatever you need. So we got 40 seconds. Racked kettlebell here. Stepping back, get low, Drive it up. Starting in three, two, one. Here we go. Take it down. So you're here. So thinking with that rack, watch how it plays with your balance. You gotta really engage your core. Your upper body is working to stabilize. Remember that rack. You've got your thumb on the collarbone, and think of that kettlebell just kind of being tucked in the elbow. It's supported by that, so it shouldn't be all on the wrist. It's a little higher. You can go a little slower than Kurt if you need to slow it down. Remember, you're stepping back on those train tracks. Hopefully, you're feeling your heart rate get up just a bit. I'm not even working out and my shoes coming untied. 10 seconds. Right through here. You need to have that hand out for a little balance. That helps. 3, 2, 1. So whatever side you got erect on, take it down. Here you're just gonna do a row and a pulse. So think up pulse and down. Up pulse and down. You can breathe for a second. I want you to hinge even a little bit more. So bend that back knee. Nice flat back. Let's get it done in three, two, one. So we're up. Pulse. Then let it drop so up. So almost like that one and a half. You drop your chest even a little bit more. Yep, there you go. Keeping those hips and shoulders square. Full range of motion on that full one. And then little pulse at the top. There you go. It's not 100 pounds. He's got. What is that, the 26 right now. You do? Yes, he does. But he also edits them. And he also hears me talk all day long so he can do some of his own workouts. We get it. Last one. Good. Relax. So switch your sides, catch your breath. If you need a little break from holding it, you're going to switch that other hand. And we're back to the racked lunge. But you're taking it on the other side. So stepping back, other side. Racked. Nice and tight. Core engaged. Upper body engaged. Here we go. Stepping it back. And remember, think of stepping back. Hip distance apart, train tracks. Take your time. Drive through that front heel. Remember, it's tucked through here. If that doesn't feel good, you can do that goblet grip. You can take it low or you can take it body weight with me. Drive it through. I know I really want. Can't help it work out. I can't. I know I gotta be moving. It doesn't feel natural for me just to coach. And three and two. Last one and breathe. All right, set it down if you need a breather. Now we got that other side with the row. So your other stagger, hinge at the hips. Wrap that core. If you need that other arm out. You can. So even drop a little lower here. Little pulse. And drop it down. Up, little pulse. Join it. Here we go. Squeezing in the shoulder blades, bringing that elbow up. So remember when we get here, big squeeze. Elbows coming up, but also in. I can't really contract in my back right now, but thinking about pulling in as well as up, letting it drop. And breathe. How's your heart rate? Good. All right, because our 32nd round, remember, we're going to move a little quicker. We're going to do these exact same exercises so you don't have to remember anything new, but we're gonna get it done. Five seconds. Right through here. Three, two, one. Breathe. Catch your breath. If you need a sip of water. Go for it. Yeah. Give your hands a little bit of a break. Now we're gonna go 30 seconds. All right, we're gonna try to do these back to back. I can't remember if we did this last week or if we did like a 15 second rest. But we're gonna try to do them back to back. So we're gonna get into the next one pretty quickly. Racked lunge, Then your row. Pulse, racks, lunge, real pulse. And then this round is over. So give yourself a second. We're gonna wrap that core again with that racks, tuck it in. You can bring that elbow in or out, whatever feels better for you. In 3, 2, 1. Let's do it. 30 seconds. Just because we're faster in time doesn't mean you have to rush the movement. And again, you can have it goblet, you can have it down, you can take it stationary if that lunge feels better. The idea with racking is that we get that core engaged, right? Weights a little higher. Everything works up top a little bit more. But we're primarily pushing through that front heel. Three, two, one. Go ahead and bring it down. Wrap that core flat back. Here we go. Up and pulse. Let it drop. Up pulse. No break. No break at all yet. Because you're doing it and not me. I mean, why not? Also, I designed these so you could just kind of get into it. So you still feel that front leg a little bit, I think, right? And then. Yes. It's metcon, right? That's the idea. Hey, Dixie. Popping in to say hi. She's gonna do this tomorrow. 3, 2, 1. We'll give you a second to drop it down. Give your hand a little rest. You're like, I don't need it. I don't need it. All right, so other side. Racket here. Zip up that core. Here we go. Lunge it down. Drive up and through. Think about your core. Stabilizing that weight is likely to try to pull you one way. This is what we call anti core work. So anti flexion. You're trying to avoid moving to one side using your core. There we go. Breathe. Five seconds. It's only 30 seconds. Going bye. Fast and relax. Go ahead and stagger in here. Core engage. Flat back. Here we go. Up pulse. Relax. Up pulse. Not really relaxed, but let it go all the way down. Squeeze. Really being aware of this low back, right. Pulling everything in. Nice work. How you feeling, baby? Good. I mean, I'm gonna give the cues either way. Three, two, one. Drop that weight. Stretch those arms out. Maybe get a few little hamstring curls and shake out your arms. Let's grab some water and then how about a swing? Why not? Look at that. We're halfway through this workout. Grab some water. I'm going to take a sip of water, even though I'm not doing much. All right, Faye says you're gonna do the pots too. Did you bring the dishwasher in to the gym? We both do dishes. I'm just gonna point that out. All right, so let's start with our deadlift. For the swing, I'm just gonna go through the motions, but wrapping that core shoulders back, you're just gonna bring that kettlebell right in the center. If you have dumbbells, one dumbbell or two to the side. Let's just get that hinge pattern just to get a feel for hinging. Remember hinging, we're driving those hips to the back. If you're shutting the car door with your booty. As we come up, we're locking out straight up and down in that. Almost like a standing plank, right? Not hyper extending or arching our back, keeping those shoulders pulled back the entire time. We got three, two, and one. So give your back a little stretch. Stretch right through there. All right, you can keep that. Remember, that is a great option if you want to stick with the deadlift. Otherwise, let's take it to a swing. You're gonna prep it back. Remember, you're gonna drive it up. All right, you gotta angle a little bit. There we go. Pull those shoulder blades back. Soft bend in the knees. Get a little lower with it, and then power it up. 30 seconds. Here we go. Let it drop. Ryan from the Scottish borders. So when I was getting trained in my kettlebell training, the instructor would stop your back right at the top. That's what I used to do with clients. Right. So you'd always know this is your stopping point. You're not hyperextending. And also like this, right? So lock out the glutes, lock out the back. That kind of gives you that cue. There you go. We got three, two, one, swing, and relax. All right, if you didn't get water, get water. Otherwise, meet me on the mat. We'll meet Kurt on the mat. He's gonna go down on his back. We're gonna get one heavy kettlebell, Something that you can press with. With. We're gonna get some upper and some core. I think you can go 26. That's what I would do. Yeah, I think you could do the other one, but, you know. All right, down on your back. So we are here. You're gonna have it in that right hand. Bring your feet up in that tabletop. Yep, right through there. So here. And we're gonna start with just that press. And then if you feel good, about it, you're going to take your opposite leg out and everything comes to up and in. But that doesn't feel right for you. You can keep your feet down, you can take it to a bridge. Whatever is good for you. All right, so get in that position. Core is engaged. Tilt that pelvis. Wrap everything in. Start with just the one sided press. Here we go. So down and up. So feel how that weight's gonna pull you if that's too heavy. I know some of us just have one heavy kettlebell. Just take it between two hands. That's also an option. If this feels okay, take that opposite leg out. Slow it down just a little. So feel how when you slow it down, you have to control it more in that core. Right. That's what we want. We want to have to have that core control and not be able to use momentum. Pull it in. Yes. Five seconds. Breathe. Three, two, one. Relax. So set that kettlebell to the side. Roll over on that side, whatever side you were lifting on. And we're going to come up into a side plank. Yep. Without the weight, don't worry. So you don't have to go up there yet, but you're already here. So lifting up into that side plank. Let's take that top arm up. Holding it here. We're going to start here. We'll add on as we go. So if you need to drop that knee, show us. You can drop your knees. Yes. Or you can be all the way up, but you're lifting from here. If it's bothering your shoulder, try tilting that arm up a little bit. Remove it in and out. And then if you want, you can reach under and then open it up. Yes. Reach under and up. There we go. And up. Oh, yay. Veronica is addicted to the new daily videos on my weights. I love it. Great addiction to have. We got three, two, one, and relax. All right, we're gonna get all of that on the other side for 40 seconds. So, yep, stretch it over. So kettlebell in the opposite hand. Starting with just the press and totally fine to just stay with the press. Give yourself a breather for a second. He's ready, he's ready. Here we go. All right, so press it up and in. Down and out. Taking your time. Kurt has perfect form. Remember, you're bringing in at a little bit of an angle. Not straight, straight out and not straight in. Split the difference. 45. And then if you want, take that opposite leg out. So maybe you have them both down. Take that other one down. And then everything comes in. There you go. Slow and controlled. Really think that right here is controlling the movement. Even though we're moving through our arm and our leg, the control is right here in your core. Yes. Breathe. Hey, Dave and Dulcie. Dulcie, I meant to tell you yesterday that Dave should join in. Maybe I did tell you because Kurt was gonna be here. Good to see you guys here and relax. Sorry, I was talking to Dulcie. You had an extra 5.5seconds. Dave gets it. All right, let's take it. Roll over into that side plank. If a side plank is not good for you, listen, you can just get a stretch break. You can hold for a few seconds at a time. That's an option. Sometimes people can lift and lower. You could also do singles, where you drop all the way down, let the weight, and actually drop down and rest and then come up so you can do singles. Sometimes that takes a little pressure off the shoulder if that is you. Let's reach under and up if you want, because that's what we're doing on the other side. Slow and controlled. There you go. Yes. Breathe. 10 seconds to go. You got three, two, one. And relax. All right, team, how about that 32nd round? We're gonna get it done quickly, so we'll. Yeah, right. So get that other side. All right, so we got 30 seconds back. Back to one. You decide if you want just the press. If you want to take the leg out again, if you needed to have. Have it between two hands. Always an option. You're gonna get that close grip too. But 30 seconds. Take. Oh, sorry, love. Here we go. Press. Take it up and down. I think you want the opposite. Yeah, so everything out. So feel how that pulls, right? So the leg pulls you one way, the weight pulls you this way. You gotta really stabilize in the core. And again, if that's not right for you, you're still gonna get the core work just by having the weight on one side. You can take it to a bridge too, if you want. We got 5, 4, 3, 2, 1. Relax. Roll. 3, 2, 1, relax. Roll over onto that side. You pick what you need for this side play. Come up into it when you can. Holding it here. If you want to get that rotation, you can. If you want to lift and lower. If you want to take a stretch break, you can as well. So staying lifted, so hopefully your core is on fire. I'm. I'm really kind of sad that I can't do this one, because I love, love these core rounds where we get a little upper as well. There you go. We got three, two, One. Breathe for a second. Switch to that other side. We're gonna get it done quickly. Eight minutes to go. What is happening to my time? My goodness. All right, Right. Exactly. All right, so bring it up. Get set. Wrap in that core. Start with just your press. If you want the other leg out, bring it in. Let's do it. Here we go. Slow and controlled. So really think about that control on the way down too. Think about all that core control as the weight's coming down. It's kind of pulling you. You're gonna really connect through here. Really lift, tilt that pelvis. Everything up and in. Yes. I think I'm gonna hear about this later. You're gonna be tired, and I'm gonna be refreshed. 5, 4, 3, 2, 1. Ah, good. Roll over to the side, Samantha. Samantha thinks that she might be over training because she's seeing her. You're using the same work weights as her. Go ahead and come into that space sides like Samantha. You are strong. Listen, Kurt's going. Let's. Let's just be honest. Kurt's going lighter than he would because, you know, he doesn't want to get caught. Yeah, he's on camera. We. I tell you guys this, right? I go a little lighter on camera sometimes too often. So, you know, you don't want to be stuck in, even though that's real life. Right. So you're definitely going lighter than I think you would. Depending on what the bonus one is, maybe we'll bring up the big guy. I think we're gonna bring it up for your swing. Our 50 pound kettlebell. Three, two, one. Good. Stretch it over. Come up. Grab a sip of water. Oh, my goodness. Look at that time. We got so many more things to do. Grab a sip of water and then grab that 50 pound kettlebell. We're gonna do a swing. Guys, listen, I love this. This was a gift from some clients a few years ago. I actually love swinging this, but I. But you never see me do it on camera, and there's a reason. All right, so if you want to go with that deadlift, you can remember, you can just do that hinge with the weights in front. If the swing is right for you, hinge it back, drive it up, lock it out, let it drop. I'm gonna step back here. Shoulders back, core engaged. Hinge. You're gonna prep it. We got 30 seconds. Let's do it. Drive it up and let it drop. Yes. So you can even drop your chest a little bit more, keeping your shoulders back. And again, imagine that. I'm Right here. Stopping you at the top and reminding you to lock out in those legs. There we go. Remind you to lock out in those glutes, but you can only do that if it's your husband. There we go. Breathe up. Let it drop. Core engage. I know, Amy, it is going so fast. We have 4, 3, 2, 1, and relax. Grab some water. All right, so I think we're gonna do a quick speed round. Grab some water, and then grab maybe either your 35. 5, or you're 26. All right, so we got upper body pull, we got upper body push. So let's do some of those smaller accessory muscles. Grab one of them. We are going to take it to a squat. Let's curl at the bottom, let's press at the top. All right, we're gonna get it done. We're gonna keep this quick. 40 seconds to start squat. Curl at the bottom, press at the top. Here we go. Drop it down. Curl, Drive it up. Drop it down. Curl. Drive it up. Take your time. Really get low. Hang out in that low goblet squat to get that curl in. Yes. Samantha says, sorry, Kurt. I feel like that 50 pound is my fault. No, I was gonna make him do it anyway. I just thought it would come out right. Yeah, yeah. You don't even know what the bonus move is, don't you? Don't know if I know what the bonus move is. That's what I'm worried about. We got three, two, one. Yes. Relax. All right, so you know, I haven't given you any plank. I shouldn't have done that. But get a lighter one. Get the 26. You're gonna come into the bear plank, okay? You're gonna pull it through. I'm not gonna come up, but you're gonna hear. Pull it through. Pull it through. Pop it back, pop it in. Pull through, Pull through, Pop it back, pop it in. We got 40 seconds, so bear plank, pull through. If you want to stay on your knees, totally fine. But we'll go ahead and lift up and then pull through, Reach under. Yep. Reach under and then pop back. Pop in. Reach under, reach under, pop back, pop in. If you want to, you can walk it back. Kurt's gonna get. Oh, okay. Well, he's too hardcore, so walk it back. Yep. And walk it in. So with this bear plank, it's tricky, but you do want to try to keep those hips down a little bit. Yes. Reach under. Reach. Good. How about one more? Pop it out. Pop it in. Yes. All right, breathe for a second. We're gonna do both of those again. 30 seconds on that bear plank. We're gonna add a little. A little push up if you want. It is optional. All right, so we got 30 seconds. Squat, cor, curl and press. Squat at the bottom. Take your time holding it down here. Curl and then lots of power coming up. Let's do it for 30. Here we go. Down, curl and press. Drive it all the way. Oh. All right. You know what? We're excited about the new gym. Everything. But especially because we're gonna have higher ceilings. We can actually touch the ceiling. You guys probably can't tell, but new gym is really close, guys. We're getting the floors done, we're getting some paint. Oh, we hope. We will be in there very, very soon. You got three, two, one. And relax. All right, team, so let's take it to that bear plank. If you want. When you pop it out, you can add a little push up. Totally up to you. You can go knees or toes. But it is optional. It's like a burpee, right? No, you don't have to come up. All right, so bear plank, pull through, walk it back or pop it back. Optional push up. Let's do it. 30 seconds. Pop it back. Yes. Pop it in. Reach, reach, pop it back. Excellent. You guys can actually see a real push up now. I have like multiple excuses, even though my goal this year is to develop that mobility in my shoulder. Yes. Five seconds. Can you get one more? Yes, you can. Relax. Stretch it back. All right, Catch your breath. We're running out of time here. Here's what we're gonna do. Bonus move is actually not gonna going to be that bad. We are going to have a 30 second swing and a 30 second mountain climber. Probably my two favorite moves ever. Let's just do that. Let's keep it simple. Nothing crazy because we're running out of time. So we'll start with your swing. Give yourself a second to catch your breath because we want perfect form for this. Yes. 50. Shoulders back. I know you're tired. Roll it back. Get connected with that core core. 30 second swing hinge. Get set up. Prep it in 3, 2, 1. Power it up. Lock it out of the top. Yes. Driving it up. Thinking about pushing those feet into the floor. Gripping with that upper body, but not lifting right. Squeeze in the armpits, squeeze in the back, but don't lift with those arms. Driving it up. Let that chest drop. Zip up in that core. 10 seconds. Had a different bonus move in mind, but I'm gonna save it cuz it's a good one. Three, two, one. And relax. Pedal your feet, catch your breath. You don't have to go right into it, but just to get a little extra core again, because that last plank was the only plank we've done the whole. This whole workout. What? This back stuff is gonna really inhibit my planks. All right? So come into your good plank position. Totally fine. If you want to keep it standing, climber, that's what I'm gonna do. Or if you want to take it to a bird dog, you do. You be where you are today. Last 30. Let's do it. Bring them in. So just like Kurt is doing, think about driving the knees to the chest. I'm not worried about how fast you're going, but I want the knees coming into the chest to get that core engagement again. You could do it standing with me if that is where you need to be today. That's certainly where I need to be today. You got five seconds to go. Then we are done with this workout. We got three, two, one. Stretch it back. Stretch. So hang out in that child's pose. Sit back. There you go. Catch your breath. How you feel? I feel good. Good. We were gonna do actually hang out down there. Hang out, hang out. Oh, oh, okay, okay, okay. Kurt's gonna get us into our cool down music. Always doing everything. Grab a sip of water, team. You can hang out on that mat. We're gonna get a quick stretch. We are going to do a Q and A, see if Kurt wants to hang out with me. If you have any questions for Kurt, he's gonna hate that I did that, but sometimes you do, right? Yeah. So we'll get a quick stretch. Then we got time for a Q A. If anybody has any fitness questions or any questions for us. Betsy, traveling this weekend, did body weight this morning. Is gonna do this when she gets home on Monday. Yes. All right, so stretch it back is. Hang out in that child's pose, and then let's wrap one arm under, you know, like that. Yeah. And you can actually lean into that to get that shoulder stretch. Great job. Is right, Fay. Paula says. I thought this was the bonus move. It was. It was. Listen, I had something else in mind that involved a side lunge and a halo, and it just felt like too much. Right. We were. We were rushing. Go ahead and switch other sides. Side. When we do that. Right side, left side. And when we do those two rounds, it goes by quick. Right. Elizabeth is training for a half marathon and still getting these workouts. Good for you, Elizabeth. So let's take it. Can you get into that pigeon or that 90, 90 to get a little hip stretch. So 90, 90. Yes. And then if you're able, you can turn all the way into pigeon, but whatever. So Kurt's doing a perfect example of if you can't get all the way into pigeon. Not saying you can't, but this is. You get. You get more of a stretch this way of that competition, that 90, 90. If you turn into it, you still get that hip stretch. Or you can be here. Or again, you can be sitting at the edge of a chair. Go ahead, swing those legs around this way. And again, if you want to get into pigeon. Oh, we need to vacuum over here. I'm usually right in the middle. I can't see. But now that we can see the sides. Hey, Mariah. Just hopping in to start. Yep. Definitely see some dog hair, some dust, and there's two people in here. Take it in the center. When you're ready, just let those knees drop. Whatever feels best for you. Let your head and neck relax into that. A few deep breaths. Amanda says bonus was awesome. You and Carter are so cute together. Oh, thanks. Thanks. I do have to get. So I got about two weeks of recovery on this one. Well, so they say. But then I have to get another one very close to this one. So also in my back. If you guys remember, last year, I had shoulder and leg, so there are different parts. So we may have a few guest stars here or there. Ah, let's take our arms out into the front, but we've really shot out. All of. All of Metcon is filmed. You guys, we worked really hard, both of us, but, you know, I was mostly me working really hard to get all of the March workouts filmed before this surgery yesterday. So up until yesterday morning, before I went to the doctor, I was filming. So reach them up, up and take them over. So all of Metcon is filmed and ready for you guys. And if you've been paying attention, you know what's coming up next is absolution. So get. It's gonna be so good. We hope that we're in the new space. Reach your arms to the back this time. Grab if you can. Oh, yes. I can't really do that, but I'm just gonna go here. Oh. Tamika says, would you consider doing more live workouts with Amy and with. With me? Would you consider it? Yeah. You know, talk to my agent. Oh. Oh, okay. Yeah. Let's see if I can afford you. Yeah. Gus says this is a great week of Metcon. I'm so glad. Thank you, Jenny. All right, let's get one big deep breath in and out. You did it. You did it. We did it. We did it. That was your kettlebell metcon. Great job, everybody. Yes. Everybody who worked out. Everybody who worked out. Listen, I was being where I am today. Thanks, love. Okay, so, yes, give me a computer. We are gonna hang out. You get some water because you worked hard. Oh, all right. So Jenny is asking. Oh, thank you. Thank you. Yeah, there we go. And you can sit with me. If you want to keep stretching, I would encourage it while we're chatting because that was a quick stretch, trying to get you in and out. All right. Oh, look, Gus says he really likes your razor straight side planks. Yes, he's been working out on that. Okay, so Jenny, her almost 10, 10 year old, wants to know what's the best strength training for him. His goal is to be healthy and strong. Great goal, buddy. That is the goal. Listen, at 10 or almost 10, I'm so glad that you are wanting to be healthy and strong. And I know that you learned that from your mama. But here's what I would say. I would keep doing body weight. We don't really want to get. Because you're still growing. We don't want to be adding a lot of extra weight. We want to keep it body weight. So probably, probably the things that you do if you have gym class or physical education class. I don't know what it's like in Finland, Jenny, you can tell me. But. But those things that you're doing any of the body weight workouts or just doing the workouts with your mom and just keeping it body weight, you could use something, you know, like soup cans or water bottles or something. But because your bones specifically are still growing at that age, we don't want to overload them too much with heavy, heavy weights. But body weight is great. So all the body weight workouts on my channel, there's also some kids workouts, you know, with my kiddos and some of my nephews and nieces. But I think you could do any of the body weight words workouts like the ones we did, the one we had yesterday. Your mom can pick some out for you. But body weight is great. But avoid the weights until you get a little bit older because you're still growing. Just want to be aware of those growth plates. So great question. Flexible and mobile too. Yes, definitely. That mobility work is. I mean, kids are always more mobile than we are, especially if you see like toddlers, you know, or even kids. Our kids can both, like sit in that goblet squat for hours. It's because they don't have years of doing this right? Sitting at the desk, sitting in school. So staying mobile, keeping moving, and don't spend too much time in front of the tv, that. That's what I would say. That's what our kids would prefer to do. All right, thank you all. Melanie says we're adorable. Thanks, guys. A Jennifer says thanks for being here so our dear Amy can recover safely. Of course. Thanks. Got you. Yep. You do. Oh, I mean, mostly people are just saying thank you to you. High five to Amy, Kurt, and our whole team. David, first live. Welcome. Welcome. All right, Natalie, great question for TRX tricep press. Should hands handles be touching or should hands be shoulder width apart so that tricep press, we don't need to bring it out. She knows. She knows. So I like shoulder width apart because then that keeps you from internal. Same thing we talk about with our planks, right where we. If you can't. If you hold a plank like this, that's totally fine if it feels comfortable for you. But I try to recommend this because sometimes we internally rotate those shoulders and when we were doing the things we just talked about, right. Driving on our phone, our computers, those shoulders are going to rotate anyway. So I like shoulder distance apart and just doing that tricep press from here. It's a little tricky to keep it that way. And again, what happens is our muscle memory sometimes wants to go to the chest press because those muscles are bigger and stronger. So I think just keeping them out in front of they can come in a little bit. But I don't want you to come all the way in because again, we might pull those shoulders a little bit trying to keep it open and keep it in the triceps. So hopefully that helps. Nadalie. It's kind of also one of those things, I think, especially on the trx, finding what is most comfortable for you. And if that's in a little bit, that's okay. Just be aware of your shoulders. Thank you. Paula. Dana, thank you so much. Thank you for working hard to make Matt con. Yes. Listen, it was fun to get ahead. That's always our joke amongst our small but mighty team and our staff meetings with Vivian and Mariana. We always say on Wednesday that we're ahead and on Thursday we're behind. So we actually feel like we are ahead in workouts. We are ahead. For now, we're ahead by a little bit. By a little bit. So that was helpful. We got a little derailed by the fact That I traveled last week for work. But it was good to have to get ahead because there's a lot of other things on my comp computer that I need to focus on. So that's my plan for the next couple weeks. So, Jenny, how can I tell if I'm doing the hinge correctly? I usually feel like I end up in more of a squat. So very common, Right? So with that hinge, the cue that I use a lot is thanks to. I can't remember someone in the Athletic Club. Angela, in the Athletic Club driving your hips back as if you're trying to shut the car door. Door. Right? So if you were squatting, you wouldn't be able to shut the car door or if someone were pulling your hips back. Right, just like that. So if you really think hips to the back, that really helps. Soft bend in the knees, but not so much that you're dropping down. Now, there are forms of hinges and deadlifts where we do get a little more of that bend. But the trick is what is. What is your chest and upper body doing? Yes, when we do a squat, we come a little bit forward, but when we do a hinge, we're here. So what can be helpful is if you actually use a wall behind you and give yourself that space. Okay, I'm touching it. Versus if I were to squat, I'm not. So you can use that. You can also use if you have one of the thicker bands and attach it to something to get a feel for that pull. Sometimes that can be really helpful. But mostly just think just practice in front of the mirror or record yourself on your phone of just that hinge here and here. And you can even try it completely straight leg. I don't do that straight leg deadlift a lot because it can put a lot of pressure on those knees. And a lot of us don't have that flexibility. We want to keep us off in. But you can try really straightening out and see if that helps you to get in a little bit more of that hinge. The other thing, and I just broke this down in the Athletic Club. In the Athletic Club Club, we do form feedback Friday once a month. And we did break down the deadlift specifically is that you don't have to bring those weights all the way down to the floor. Right. Just past the knees or mid calf or in the center if you've got the kettlebell. Sometimes we think we have to get lower and that makes us bend a little more. But really just thinking right about here and then driving it up, connecting with the core at the top, hips, the back, and drive it up. So that is probably the easiest way to describe. But again, in the athletic club, we break things down even more. So if you're looking to join us in there, we would love that. Thank you. Dave and Dulcie heading to the hockey game now. We got to go to Florida so we can go to a hockey game with them. All right, so Paula, great question. Jenny, my 10 year old wants to use lightweights. Yeah, listen. And nothing would happen if they're using those really, really light weights. But as a general rule before kids to get to be teenagers, you know, sort of that middle school, high school age, we just want to be aware of growth plates and not overloading the muscles too much with weight. Certainly you see kids in gym class doing pull ups and push ups and things that would be really taxing on their body, which is great. But as a rule, just kind of keeping the weights either light or no weights. Body weight is really your best bet at that age. Couple more years, then they can jump in. So. Thanks, Tamika. Jenny says she's gonna work her way through the parking lot. Helping people. I love it. Helping people close their car doors. I love it. It really does make me think of when you have like your hands full of groceries and you're doing, doing like, okay, I got it. Okay. Trying to push it. Right. Or you've got a kid in one hand and a bag in the other and. Yep. Right. Think of that. Shut the car door. Right. All right. Do we have any other questions? I feel like I missed something up here, but let's see. Oh, Colin says Michelle loves your workouts. She's getting back in shape after three babies in five years. Col, Colin and Michelle, Amazing. So great. I'm so glad that you are able to get moving with us. All right, team, so anything else before we head out? Oh, yes. Thank you. Tamika and Melannie, be sure to like this video on the way out. And please, if you haven't subscribed already, make sure that you subscribe all of these things. Help us be able to keep making the free workouts and share the videos. If you like to work out, share it on your social media, tell your friends about us, all of those things to get more people coming over to Body Fit and getting moving with us. So Samantha says when swinging a kettlebell, if you go heavier, should the swing be slower? I find I'm slower than you, but not sure if that's okay. So you don't want to. The swing is going to Be slower because of the weight, right? That especially on the way down, it's going to take a little more time. Let's just do a little demonstration, Kurt, but you yourself should not be thinking about it going slower, which I think that's what you're saying is that it appears slower because you've got the heavy weight. So watch. If Kurt does the 50, there's going to be a little more lag time at the top, a little more hang time. Right? Just like that. Relax. And then watch. If he does this 17, he's going to keep the same form, but it's going to go a lot quicker, right? Because, like, right feels so light for you because it's lighter for him, it's going to go quicker. So that is going to happen naturally. And to me, Samantha, that says that you have good form, that you're really locking out at the top because you shouldn't be controlling it on the way down. Lock, lock, little lag time, then it drops. So, yes, if you're going heavier, it's going to appear slower, but your form stays the same. So great question. All right, team, thank you so, so much. Thank you, Laura. Thank you, Sandra. All right, everybody, we are gonna head out now. Go have some breakfast, some brunch, really? Join in for week three of metcon. Make sure you're on the email list. Join us in the athletic club. I know a whole lot of you joined. We just did a big sale and I'm so excited to have so many new members. We have so much fun in there. But join us for that week three of metcon, the lives. The next couple weeks should be fun again. Elise should be here next week, I believe, and we're gonna have a great time. So thank you all so much. Have a great rest of your day. Thank you, Kurt, for helping me today. Have a great weekend, everybody.