30-Minute MetCon Party Workout - LIVE with Amy

Foreign. Welcome. Welcome. If you are here, say hello. I am flying solo today because Kurt is with the kids at the soccer game. So my monitor is down. So I'm gonna see if I can pull you up on my phone and see who is here. So if you are here, if you can hear me, say hello. I've done this before completely on my own, but it is a little bit different. So let's see if you are here. It is our metcon live workout party. Yes. Now I see you. I'm right. I'm right. Laurie is so excited. Oh, your favorite challenge. Absolution. We're going to talk about that. Jennifer is here. Lynn. Kelly, Jean in Georgia. So Sandra in Kentucky. Let's go. Dolores. Hi. Hi. Bodyfit Athletic Club. Amanda. Jb. Sherry in Florida. Kelly in Michigan. Lozia. Happy Saturday. Anna in the Netherlands at 7pm yes. Dulcie, ready to party. Jay in Kansas. Erica is here. Elizabeth. Kelly, Suzanne. First time from Spain. Excellent. So, so good to see all of you. Thank you for confirming that you are here and that you can hear me. It's so much easier when I have Kurt to do all the things, watch the kids, but also run the technical side. So we're gonna get it done today. Today is our medcon party workout. If you've never done a party workout, it is exactly like it sounds. It's a party. We will have rounds where we will get cardio, we will get strength, we will, we will get mobility, we'll get core, and then we'll have a choose your own adventure. Despite what Elise said last week of, oh, does that mean I can choose to stop? It means that you choose one of those cardio, strength, mobility, core, and you do it for the last round. It's fun. We're going to use all of our equipment. Use whatever you've got. I'm going to give you lots of options and we're going to work through it. Paula is here. Jody, New Mexico. Faith. Hello. Hello. Feeling the heat from your earlier workout. So proud of you. Linda Jones. Jody is here. Dixie, here for the party. Yes. Mel in Washington. Melinda. Angela, Snowy Saturday from St. Paul. Oh, you guys are still getting it. Mary Beth, Jody. Hello. Hello. Yes. One woman show. Alyssa. You are correct. Laura is here. Livia. Hello. Hello. In Canada, Nigel. Caitlyn. Hello. Leslie. Jean. Wow. I can really get through them all. Candace and Gus are ready to party. Awesome. Jocelyn is here. Megan. My two year old just said I'm strong like Amy. Oh, my gosh. Megan and Melissa in Utah. I love that so much. She Is strong, and so are you. Mama. Marissa, Betsy, everybody. All right, here we go. Julie is here. Lee. All right, team. So I'm gonna get us started again. I'll be checking in here. Kurt will be here. The soccer game just ended, but we're gonna get it going. Whatever equipment you have, we're gonna start body. We're gonna take it to dumbbells. We'll take it to Kettlebell. If you got a mini band, we may throw some in. We'll just see how it goes. I'm without my monitor, so we'll just see. Just kidding. I have another timer to make sure we stay at 30 minutes. All right, so I'm gonna get the timer going. Sorry, it's gonna be a party without music today, but if you want to crank up your own music, go for it. But we are going to get it done. Arlene is here. Yes. Ivana's gonna do it later. And listen, if you have time, we are gonna do a Q and A after this workout. I know we haven't done it the last couple weeks because of my daughter's soccer schedule, but we are going to do a Q and A. And I'm going to tell you all about Absolution, which is our next challenge. April. Absolution is back for the third year in a row. It is so much fun. We'll be starting on Monday, so we're going to talk about that. All right, I'm going to get the timer going. Here we go. Don't go anywhere. There we go. There we go. Teagan. All right, Yvette is here. All right. All right. Oh, Yvette, Sorry. You have a fracture. All right, team, Timer is going. Let's get it done. And we'll start with a little march. All right, team. So, as you know, if you've been following my journey, I had a little skin surgery. Second one on my back. Please don't get alarmed. By this bandage that is looks like it's coming off, but it's not. Roll those shoulders. I just am having a bad reaction. My skin is really reacting to actual band aids. So I've got some gauze and some tape, but I know it looks bad. I don't have current here to fix it, so take it one at a time. I'm going to keep my movement with my upper body pretty light in terms of weights. I'm just over a week out, so. So I'm going to keep it pretty light. I'll get you going, but of course, you go heavy if you can, and full range of motion. But know if I'm going a little bit light on this side. That is why. Let's roll those hips right through here. Just didn't want anybody to be alarmed, because I know from the back it does look like my bandage is coming off. But here we go, right through here. Let's just take it side to side. You can open up those arms if you want. I'm gonna keep it small right through here. Y' all metcon five weeks of fun. I am so proud of all of you. Even if you did just a few of the workouts, or maybe this is your first day joining. So proud. Just shift your weight here to here. It was not an easy month. It was challenging. It was fun. We tried some new things, and I'm so proud of everybody who joined. Take it down right here. And round it up. Take it down and around. Let's get two more. You can take those arms out if you want. And hold it here. Roll those shoulders forward. Yes, Team. And let's just tap it back right here. Tap and reach. I'll go this side. Right through here again. Both arms, opening it up. Breathe. Let's hold this one here. You can keep it here if you want. Just a little rotation if that's good for you. If that's not, you just stay here. But here to here, just like this and take it down right here if you can. You can drop that knee completely, or you can be up, reach, big stretch through here. You may see this stretch later on in your workout, so switch it up because we are getting that mobility. Take it back. Hold it here. Little rotation through the spine. And then if it feels good for you, take it here. Walk that foot out and take it here. I'm going to keep it down, but it is up to you. You can even drop through that knee. Walk it in right here. Round it up. Let's do a little hinge. Right and up. Pull it through, hinge. Yes, team. And then take it down right here. If it's good for you, walk back to that high plank position. If that's not right for you, drop to the knees. Totally fine. And you can go child's pose to plank, or you can go down dog or any version of that. I'm actually gonna just hang out in the plank. Do a little forward and back. But if you want child's pose to all fours. Feel that core kick in. Or plank or down dog. Just getting that little stretch right through here. And walk your hands back or walk your feet in, whatever feels good for you. And round it up. Take your time. Coming up. Tap and reach across. All right, team, so we're gonna get right into it. So again, we have quick circuits, four moves, and then your fifth move. This is no repeat, by the way, except for the one that you pick for. Choose your own adventure. Your fifth move is whatever you want it to be. You pick from the ones we did before. The cardio, the strength, the mobility, the core. Totally up to you. We're gonna keep it moving, moving the whole time. I'll try to mix it up, but I'll pick the one that's easiest on my back. All right, so we are starting with body weight. Are we still good? Are you still with me? I think so. All right. Carmela is just saying hi. All right, team, so shake it out right here. You can get those little kicks. And we're gonna start with some body weight cardio. All right, so old favorite, we're gonna cross our knees, cross our knees side to side. You got 40 seconds. Let's do it. Take it here, take it here. So I'm keeping it small with my upper body, but you certainly can bring those arms up. I want to get that cross. We're gonna get into absolution early today. Go ahead and get that core involved. If you want more of a jump, you can do that too. Up to you. Whatever is best for you. Keeping it low impact, taking it a little higher, keeping it smaller range of motion if you need to. For me. Or really getting the movement out of it. Yes, team, you got it. We got five seconds to go. Three, two, one. And relax. That strength is going to be some lower body, because guess what? Our core is going to get a little upper body. So with our strength, we got 20 seconds of each. Watch me. You're gonna go here, cross over, take it back and up. So lunge to curtsy. If you want to keep it tap and not go as low, that works too. Here we go. 20. Lunge, cross, curtsy, lunge, and up. So you're here. You're staying low for that cross. Little hinge forward, drive through that heel. Take it up. One more. Yes. Switch your legs right here. So lunge, cross here and up. Core engaged, especially as you cross and up. Strength, but also keeping that heart rate up. Right hand up, down and breathe. Shake it out. Since we were just talking about it, let's make that mobility, that world's greatest stretch. So you can take it from the top or you can take it from the plank. Take it down, reach it up, step up into it or step into it from the Plank. So you're going to alternate your sides. World's greatest stress mobility. Here we go. Down reach, and up. Other side. Down reach. You can also take it from the plank if you'd rather have some core. But guess what? We got more core coming, so if you want to stay up top, that works too. Down reach, and up. Right here. Take it up and breathe. 10 seconds. Can you get one more each way? Oh, that feels good, right? And you can probably tell I put that after the lunge on purpose. Good. Relax. So you get that mobility, but you keep those legs working. All right, now we're on to our core. We're gonna stay in that plank position, but we're gonna do a little shoulder taps. Shoulder taps. You can also do this from your knees, but what I want you to do is have to stabilize with. Stabilize with your upper while we work that core. Here we go. Take it here. Take it here. So it looks like this, right? Cross and cross. What is that doing? It's making us have to stabilize while we're on one side, taking the arms across. It's not this movement that's working your arms. It's having to hold all of your upper body on that one side. So keep that core engaged. Stabilize. Push your hands into the mat, whether you're on your knees or your toes. Up to you right through here. Yes. Team, we got 5, 4, 3, 2, and breathe. This is it. Choose your own adventure. What do you need in this moment? You can do your knees for cardio. You can do that little lunge crossover for strength. You can do world's greatest stretch for mobility. You can do shoulder tap, plank for core. But let's get it done. Last round, I'm gonna go lunge. Here we go. Cross. So I'll tell you, at that halfway point, you can do that cardio. You can do upper and core. You can do mobility. I bet a lot of you picked world's greatest stretch, right? Because that's a good one. Stay low. Down. Cross. Other side. If you're on your lower, switch it. Take it down. Cross here and up. Yes, team, one more. Finish it out and relax. Grab a sip of water. Team, we're gonna get into that next round using your dumbbells, all right? So tap it out right here. First thing, I want one medium to light dumbbell for your cardio. That's what I'm starting with. Shuffle, shuffle, push. Shuffle, shuffle, push. You can also make it a double step. That's your cardio. If you want to get a little bit more core, you can Push and rotate. But I don't want it to be too heavy because I don't want you to round in the back. Grab your dumbbell. 40 seconds. Let's get right into it. Here we go. Shuffle and push. Shuffle and push. Now, if the weight is not right for you, shuffle. You can do a little reach across, right? Or just push it out again if you want that core rotate. Low impact is just your double step, right? 15 seconds. Pick up your pace if you can. If that feels good for you, quick feet, but in a way that's good for you. Be where you are today. 3, 2, 1. And breathe. All right, team, so let's take it to medium to heavy dumbbell. I'm gonna go a little lighter, but we're gonna take it to hinge row all the way up. I'm probably gonna keep it the hinge, but it's up to you. Right through here. Join me. So, hinge row and up. We're getting both, so try to go heavier on this. Again, I'm going a little lighter. I'm actually going to take the row out because that's not great for my stitches right now. I'm just going to do my hinge. That's always an option. Core engaged. Pull those shoulders back. You can get that row. You can do one side right down here and up. Remember, you do not have to get super low about mid calf. And bring it up. Down and squeeze. Last one. And breathe. Yes. Team, set those weights to the side. All right, we got our mobility now. We're gonna get that 90, 90. Now, listen, you need to keep this standing. You can go here, but if you are able mobility, roll it through. You can have your hands here or not. Join me on the mat if you can. Here we go. So it's just opening up the hips. We're using the core. And watch me. You can go one and then the other if you have the mobility to do them at the same time. Feel how your core is working, too. You can also again, have your hands to the back or the front. And again, if that's not right for you, just take it standing. We're all pretty tight through here. Stand standing. Just rolling through your hips. How's that feel? I know. Breathe. Three, two, one. And relax. All right, so let's stay down here for core. All right, guys, I'm not gonna do the upper body on this, but you can. You're gonna go over and. And over. So you've got little twist to the side. Press twist to the side. Think about bringing it in A circle down by the hip, and then here to here. So join me there for core in 3, 2, 1. Press up and over. Up and over. If this is not right for you, I want you just to sit or stand and just do that. Press right. You can still kind of pull towards that hip. Elbow to the hip core engage. If the weight is not right for you, I just want you to do the lower right. Not everybody has that rotation, so you can just get the movement. So many options on this. As long as you are pulling in with that core, engaging in that deep core, I don't care if you're standing, seated, leaning back, and twisting, whatever is good for you. You got 5, 4, 3, 2, 1. Yes, team. All right, you pick. Do you want that core, you want that 90? 90. Do you want that shuffle and push, or do you want that deadlift and row? Up to you. I'm gonna do shuffle and push with no weight, but it is our last 40 seconds. Figure out what you're doing. Join me. One weight, two weights, no weights. Up to you. Let's get it done. Choose your own adventure. Here we go. Shuffle, shuffle. So if you're in that shuffle with me, I want you to. Whether you're stepping or doing a shuffle, I want you to be low in that athletic stance. If you're doing your deadlift and your row, I want you to really focus on as you come up out of it, contracting all the through the back. Right? 10 seconds to go. If you're doing that 90, 90, I bet those hips are feeling good. We got 5, 4, 3, 2, 1, and relax. Grab a sip of water, team. You know what? How about we get a kettlebell swing? So kettlebell or one dumbbell or whatever you have available to you. Nope, nope, nope. I know. Old habits. All right, so we just did that deadlift. If you need to stick with the deadlift and I do, then we're going to stick here. If you were able to swing, you're gonna prep it, power it up, let it drop. Power it up, let it drop. Okay, we got 30 seconds only. I'm gonna be good and not swing with you guys today, even though I want to, because I think it's going to be too much pull here. So I'm gonna stick with the deadlift. You do you. Is your workout kettlebell swing? If you're comfortable with it and you know it. Deadlift or just get a stretch break up to you. We got 30 seconds. Wrap that core, shoulders back. In three, two, two, one. Here we go. Are you doing the swing Are you doing the deadlift? If you're swinging, power up, lock out, let it drop. Lock out, let it drop. Remember, you're locking. Here, wrap that core. Your arms are not lifting, but you are squeezing in the back and those armpits. I know it feels weird. Sounds weird, but you got it. Let it drop. Power up, let it drop. If you're doing the deadlift with me, just squeeze. Squeeze at the top. And squeeze. Three, two, one. And relax. Yes, team, grab a sip of water, hang on to a kettlebell. We are moving through. I'm gonna check in, make sure you guys are still with me, Right? Right. Jenny is on vacation with the Littles. I know. Skiing and snowboarding. Have a great day. Time, all right. Excellent, team. Good. All right, so you can still see me, all right. With your kettlebell. I'm gonna go with my lighter kettlebell. Today you go light or medium? Whatever is good for you. But we are going to start with some cardio. So watch me here. It's your skater, right? I want you to tap it down. Tap it down. I love this. For a cardio move, maybe you do too. So many options. You can just cross behind, cross behind, get in that transverse plane. You can actually do that. Hop on one leg. Really stick the landing. If you can touch down, go for it. Otherwise, join me for the skater in three, two, one. Let's do it. Here we go. So I want you to get low, and we've got the kettlebell in the center as a point. But if that feels like you're leaning in your back to do that. Keep it high, Keep it high. This works too, right? If you're getting low, I want you to get low in your legs, not in the back, Right? It really drives me crazy. I've seen some fitness people who do a skater like this. What's happening there? This, right? No, this. This. Get low. Wherever you are. Watch your back wall. 10 seconds to go. Skater, skater. We got three, two, one, and breathe. Oh, that got me, guys. Maybe you, too. All right, team, so grab that kettlebell. Here's what we got for strength. We got a curl, we got a press. We got a side lunge, curl, press. Join me. Here we go. Curl, press. I'm gonna take my press out of it, but here. But curl, inside, lunge. If you want. Curl, press, drop it. Clean to curl. Totally optional, but if you want to drop it here. You know it. Curl, press, huh? Yes. Press, Bring it here. Ten seconds, slow and controlled. Boom. Up and here. Three, two, one. And relax. Ah. Nice work, team. That was Your strength. All right, so your mobility. Here's what I want you to start with. Child's pose. Reach under. Back to center. Reach under, back to center. If you want your back to center to be a little bit of core and upper, go for it. But otherwise it's a child's pose. Reach under. You decide how much you want to rotate to really get through that upper body, that T spine, and your arms, back, and shoulders. Here we go. Child's pose. Reach up to all fours. Reach. And you can hang out down here for a couple seconds if you need it. Again, if you want to come up to that plank. Here to plank. Yes. Team to plank. I know. Reach and open. Keep it going. I want you to engage your core as you come up on the hands. Either way, whether or not you're just coming up on all fours or all the way up into that high plank. Take it there. Child's pose. Reach. Sit back into the hips. And here. Slow it down if you need to. 3, 2, 1. And relax. All right, team, down onto your back. With or without your kettlebell. Up top. This is a little tough for me, so I'm not gonna stay here very long. But you're just holding it here. One leg at a time. Everything pulls in. If you're feeling fancy and spicy, you can add a little chest press to it so we get a little extra upper, but it's totally up to you. All right, team, join me here in three, two, one. Lower the leg. Press. Pull everything in. I've been giving you that cue lately to really think about pulling your inner thighs together, because it really gets that deep core. If you want, as you pull them in, press as you lower, press. If that is not right for you, you can just do a bridge, or you can just do the press with the legs. Totally up to you. Keep it going. Wrap everything in with or without the weight. Even if you're just holding the kettlebell here or here. That's going to engage everything here. 5, 4. Pull it in. 3, 2, 1. And relax. All right, team, so there you have it. You have your skater cardio. You have your curl press, side, lunge. That's what I'm gonna go for. You have your reach under child's pose, or you have your scissors. With or without the press? Choose your own adventure for this last round. What do you got, team? 40 seconds. Let's do it. So curl with or without the press? Side lunge, Curl, press. Remember, if you want to drop it down, if you got your skater, remember, side to side, lateral movement. Get Low if you can. You don't have to actually touch the kettlebell, but giving you somewhere to reach, because what does that do? Gets that core right. Reach under. Child's pose. Right through there. Or your leg lower. Keep it moving. Hi, Curtis here. Checking on everything. I don't know what happened. I tried, baby. 5, 4, 3, 2, and 1. As long as you guys can see me, right? But I like if I can see your comments, catch your breath. Guess what? I think we got time for another swing. Let's do it. So whatever you got, swing or deadlift, kettlebell or dumbbell, or you can just take a little stretch, break. Totally up to you, but let's get into that swing. Remember, if you're swinging, drive it up, lock it out, let it drop. Arms are along for the ride. All your work is coming through here. Connect to the core. Lift up on the pelvic floor. Deadlift. Same idea, just without the swing. Let's get it done. In three, two, one. Here we go. Bring it down. Take it up and down. Connect with the core at the top and. And don't stop it short. Sometimes, especially with the deadlift, I can feel myself wanting to step start. Stop here and let it drop. I want to come all the way up. Not hyper extending, but straight up and down. And then here, squeeze. And here we got 5, 4, 3, 2, 1. Relax. Everybody grab a sip of water. If you got it well, you should have it. All right. We are so close. All right, last round, we're gonna make it short. If you have a mini band, grab it. Otherwise, use whatever you have got. We're gonna start with it above your knees. We're gonna make this one a little bit extended accelerated, but you're gonna like it. So above your knees, we got our jumping jacks right here to here. I'm gonna do it with no upper body, but low impact is here. High impact is here. Soft bend in the knees. You can also just do a regular jumping jack. Listen, no band required. For this last round. We're gonna mix things up, but let's get it done. Wrap that core, shoulders back, with or without your band. In three, two, one. Here we go. I'm gonna go here. If you've got it, take those hands up, right? If you're low impact, take it here, take it here. We're gonna get those glutes working, right? So we're combining a lot of things here. We're getting our cardio, but obviously we're getting those legs too. If you want to make it a little power, you can Take it here too. A little more of a squat. So many options. Yes. Team, we got 10 seconds. What do you got? Hang with me. Burn. Yes. 5, 4, 3, 2, and 1. Catch your breath, team. All right, so we got some strength. Listen, if you want to keep it on your legs, you can bring it down to the ankles. If you got your upper, step out, step out. Still can't see it. So elbows up, triceps, but also your back is working, and you're stepping out side to side again. If you don't have this, I want you to step out with your dumbbells with a tricep kickback. Let's get it done. 3, 2, 1. Here we go. And here and here. I know. Elbows in, so I'm gonna bring mine in a little bit. Push and push here to here. Yes. Hips and glutes. I know. Breathe. Yes, team. Get it done. Up to you. Really aim for those tries if you got it. Or kick back for triceps. Burn. You got 5, 4, 3, 2, 1. Take it off, team. I know, I know. All right, so we're gonna get core and mobility together because we're running out of time. If you can on into that high plank, we got that side plank. Rotation, T rotation. There's your mobility and your core if you need to stay on the knees the entire time. Let's get it done. Core and mobility in 3, 2, 1. Here we go. Big reach, back to center, big retro. Or here? Back to center on your knees works fine too. We just want that big opener for chest, shoulders, back, arms, as well as our hips. And then obviously, that core is working. That deep core, those obliques, all of it. Keep it going, team. Yes. We got it. We're gonna get it done. I got my timer here and my timer here. Rotate. Yes. You got it. Open up wide. We got five, four, three, two, one. All right, team, so you pick. Do you want cardio, do you want strength, or do you want mobility and core? Whatever it is, I'm gonna take it here, and I'm gonna go back to those jacks. So up to you, team. Step out, press out. If you want to step to the back, that's an option too. You got jacks or you got t rotation, plank. Here we go. One minute. All right, we can do it. Keep it going. I guess I'm on a little bit of a delay here. Ah, yes. All right. Choose your own adventure. Let's get it done, team. Take it out. Take it in. What do you got? Low impact. Or here to here. If you want to mix it up. Step it back there. Get those glutes working. Oh, we did it. Higher, didn't we? Take it out. Ten seconds to go. Breathe. Three, two, one. And relax. Yes, team. All right, so for our bonus move, we're gonna do one minute of straight burpees. April Fools. Yes. I just realized I haven't played any April Fool's jokes on you guys. That was a good one. Some of you almost panicked, right? For a bonus move, we're just gonna get one more swing, guys, because we're running out of time. So you pick swing, deadlift, whatever it is for you, or make up your own bonus move. Anything goes. We're gonna go 30 seconds. Seconds only. I'm gonna go back to a deadlift, and then we are cooling it down. Team, thank you for hanging with me for this party workout. Let's wrap that core. Shoulders back. 30 seconds. Swing or deadlift. Here we go. Bring it up and down, especially if you're doing that swing. But either way, I know our heart rates are up. We're at the end of 30 minutes of working out, so really focus on your breath, focus on your posture, Think about what your core is doing, and let's finish it out. 10 seconds. And breathe. Yes. We got five, four, three, two, and one. Yes, team. You did it. Thank you for hanging with me. We did it. We did it. We didn't have a monitor, but I'm not sure. I mean, Kurt's here. It's still not working, so that might just be our connection there. But we got it done with just me, right? Let's take it right here. Let's get a little hamstring stretch. Shift your hips to the back. Remember, we're gonna get a couple minutes of stretching. I'll grab my computer, and we will do a Q A. So if you have questions, just hang on to them. You can put them in in a minute. Say the same thing. Other side. And we will chat for a minute, and then I'm gonna tell you all about absolution, which starts on Monday. So hips to the back and breathe. Yes, team. Right through here. Taking it here. Rounding it up. Take those arms to the front. I can't really do it, but you do it. And chin to the chest. Stretch here. Leaning into that. Reach those arms to the back. Just point them up if you can. Grab them and lift. You did it. I'm so proud of all of you. If you can, let's get a little quad stretch. If you can't, pull it up there. Just hang on the wall. Tilt that hip Forward. Thank you so much for being here. Team Dixie. Yes. Faye. I just forgot how to jump. Look at that team. You guys responded real fast to my April Fool. Switch your sides. Take it here. Bring on the burpee. Dixie says face. Says what? Alyssa says. Omg. And Jean knew that I was doing an April Fools yes. Gus and Candace, we partied hard this month. Partied Hardy. Thank you, Livia. Let's stretch it out one more time right through here. And then hang out with me. If you can walk them in, round it up. We can get some more stretching while we chat, but let's get one big deep breath in. And out. You did it. That was your metcon party workout. Great job, everybody. And great job for finishing five weeks of metcon. Again, if this is your first time joining or you join later in the month, we do monthly challenges is every month. Sometimes they're a little bit longer, like metcon was five weeks. April Absolution that's coming up is four weeks. Our summer series is a three month series, but each month is individual. We do it all and you can do it all for free here on the YouTube channel. Make sure you're subscribed to the YouTube channel and make sure that you are signed up to get my emails. We promise we won't spam you with a lot of emails, but you do get a weekly email, one at the beginning of the month that gives you that monthly calendar. And then every week you will get the links early. You'll get them on Sunday, they go live early in the morning on Monday. We're kind of in the middle of the night, but I know we're all in different time zones. So you can get those links early. You can create a playlist, you can preview the workout as I know a lot of you do, just to see if you're gonna like it. I love when you do that. I also love when you just. Just wait for the element of surprise. Right? You're already there. You're gonna do it. So you can join our our challenges completely for free. If you really want to get a little bit more out of it, not just a little, a lot, join the Body Fit Athletic Club. We are doing a code this month. It is code Absolution. You can get $10 off the monthly for three months in a row. So you can just do one month, check it out, but then you will still get that $10 off in the next two months. So I cannot stress how much fun we have in the club and how much extra support you get there. Vivian and I are there answering your questions. We have a post every week where you can post your questions and we answer. We also both go live every week. We do live streams. We cover hot topics. This month in Absolution, I'm going to be talking all about core, right? How to truly engage your core, how to breathe, your posture, your alignment, your pelvic floor, your deep core. All those things. I'm going to be breaking down in depth in the Body Fit athletic club, and that's just going to complement all of your absolution workouts. In addition, Vivian, our dietitian, is also going to be going live every week. She's going to be talking about our abs. Really made in the kitchen. She's going to be talking about lean protein. What does that mean? Do we really need lean? What does that mean? She's also going to be talking about different types of sugar, which I think is a question that a lot of us have. And then we also just do open Q&As. We do office hours, which is on zoom, where we can see your face and talk face to face and so much more, especially if you're looking for the nutrition side, because we have the method nutrition plan. And again, you have access to not only me, but also Vivian, our dietitian. So check that out if that is something that is right for you. Dixie says metcon is awesome. Betsy, great workout. My party hair tie fell out. So much party. My hair tie fell. I was picturing, like, a big party bow. I. I love it. Betsy, amazing. I got Laura for a moment with the burpee party. All right, Jennifer, thank you. Excited for Absolution. Lots of you love to choose your own adventure. Everybody, you guys can sit and chat for a minute if you want. Everybody has a lovehate relationship with burpees, right? Maybe some of you just have a hate one, but I have a loved one. Listen, if you don't love them, you don't have to do them. You are. There are so many options. What I do want you to get is all of those motions we get in the burpee, right? A squat, a hinge, a walk back, a plank, a reach, right? All of the very functional movement patterns that go along in the burpee. As long as you're getting them in your other parts of your workout, that's fine. If you hate burpees, like, really hate them, you don't ever have to to do them. Yep, I said it. That's not an April Fool's joke. But if you can find a variation that works for you or you can push through and do them. We don't do them super often in workouts or we do variations, pop backs, things like that. But really, really functional for strength and cardio and time efficient. All right. So, Mary Beth. Oh, I'm so glad you're the. You understand about the band aids. I don't know why. My skin is really, really irritated. It's really painful and not fun. But glad I'm not the only one. Dixie. So happy to be focusing on core. Regular reminding about breathing. Yes. Kat and Sophia joined today. Is that Sophia? Yeah. Thank you so much. Melanie says Vivian is awesome. Our dietitian. Love how she makes nutrition make sense. That is Vivian in a nutshell. Also, she's our sassy dietitian. We call her sassy and classy. So she's going to bring the science, but she's also going to make it fun and funny and add a little sass. So Tamika came late. Oh, thank you. Hi, Denise. Hi. I miss you. Oh, yes. All right. Lots of people talking about how much they love Vivian. Julie is dealing with tennis elbows. So struggling. Yeah. So you may have to take a little break from weights for a little while while. I know that's annoying. Tennis elbow is just tendonitis of the elbow. It's kind of like we call it runner's knee. It doesn't necessarily mean it happens from tennis, but I would definitely say make sure you're getting some mobility exercises and some stretching, but you may have to take a little break and modify a bit with the weighted stuff. Just for a short amount of time, not forever. But Kay says I want to take a second. Thank you. Oh, I'm so glad I benefited from your faithfulness. That makes me so happy. Thank you. Thank you, everybody. All right. Yes. So if you have any questions, I'm going to scroll back through. Also, guys, I do have a workout. So one of our Body Fit Athletic clubbers, Jennifer, I don't know if she's on. I think she might be on today. Gave me an idea last year to do a. It's called bonus workout with weights or a bonus workout. Dumbbells, kettlebells. If you want a workout that. That feels like all bonus move, but it's super fun. That was my April Fool's Day workout from last year. And thankfully, Jennifer in the athletic club gave me the idea. It was such a great idea. So if you want to check that out, if you're looking for something fun to do tomorrow, maybe I'll post it on my Instagram and in the groups. But that was a fun one to do. It actually isn't as crazy as it seems, but she had that idea of like, I feel like an April Fool's workout could be all bonus moves. I thought about doing it today and had it not been the metcon closing party, maybe we would have but more fun just to get our party workout. But check that one out. Bonus workout. All bonus moves. Oh, Jen, my achy shoulder. Love the child's pose. Shoulder stretch. Yes, team. That is such a good one. If you can work that in anytime. We do do a child's pose. I know, I know. Sometimes I cue you to do it, but not always work that in. It's so good for your shoulder. And also to get a little bit of that spinal rotation while you're lengthening through your back. Yes. Ready to party. Excellent. Marissa says, I would love to hate the bonus move work. All right. Thank you. When he loved the metcon challenge, Dulcie, the BAC is true. Truly a dream team. Very excited to be part of the community. Dulce, one of our original members, Dixie, to a lot of you on here are some of our OG members have been in it. This is going on year three, right? So it's just a really great community. And listen guys, a lot of you joined during absolution. That happened last year and the year before because a lot of us want to focus on core, right? A lot of you just want to join for the month and then you end up staying. Or maybe you don't. Maybe you just come and get the information for the core. But it is a great option. And just to remind you, the athletic club is now on the Body Fit by Amy app. So you can also access your workouts for the challenge. If you want to do your workouts without the ads, without having to go to YouTube or deal with any of that, you can also still do the workouts on YouTube. Both are great. So you have that option. But then you also have a library of content from things that Vivian and have done in the past. So Vivian, through January and February or February and March, I guess she did a whole weight loss series. You guys know we don't focus on weight loss. We don't want that to be your focus, especially if it's going to be stressful or triggering for you in any way. But we certainly know that as a goal for many of you. So if that is something that you're interested in. Vivian has tons and tons of videos where she has talked through different things that come up question common questions in your weight loss journey. So we are there to support you in any journey you have. If you saw my promo, I just said it. Look, I know that we want ab definition. I know people talk about wanting, you know, to lose the belly fat, to lose the pooch. And yes, I want to help you get there, but I'm all. But the way we get there is what we're going to focus on is having a strong, functional core. Let's less pain, better posture, better movement, and really knowing how to engage your core. If you're someone who feels like you do a ton of core exercises but you never really see or feel the work, then come to the BAC and join this absolution challenge because we're going to talk through what it is. I have some elite clients right now that it's been a game changer for them to really be focusing on how to engage the core, how to breathe properly, assessment, especially if you're someone who has been through pregnancies, right. And everything gets off. If you've been through an injury, if you're someone who sits at a desk or drives in a car a lot, all of those things affect how we engage our core and workouts. And we're going to be talking about that. So any other questions? Mama A loves the workouts. Appreciate the modifications. Thank you. Oh, I know. Metcon. One of my favorite parts of metcom is Tabata Wednesday. Will there be more days in future challenges? Yes, we're thinking about that for the summer challenge for sure. We have something really special coming up in May. That's another reason that you may want to. May. Pardon the fun. You may want to join now if you want to get absolution and get that $10 off in May because we have a super fun challenge coming up for that. And then we go right into our Summer Fit series. So if you remember, last year we did the three part series, Sweat, shred, skirt, sculpt. This year we have something even more fun planned, but it will be. Each month will be different, but we will have three parts of it to keep you moving throughout the summer. Not summer for everybody, but for a lot of us. Right. So now is the time if you want to use that code, absolution, to get $10 off. We're only offering it through the weekend, so join us now for that. Let's see. Anna says, I'm curious how absolutely can help with a stronger pelvic floor. I can answer that because they're all connected. Your pelvic floor is a part of your abdominal unit. So here's what we got, team. You got your diaphragm up top. We just talked about breathing in the Athletic Club and what your diaphragm does with that. Your pelvic floor is at the bottom. Your pelvic floor is supporting your core, supporting all your internal organs. And part of your pelvic floor's job is, is to assist with breathing and contracting and helping you engage that deep core. So I think that is something that has been missing for a long time in core exercise. Certainly when I started training or teaching classes, we talked about abs, we talked about ab exercises, we talked about core, but not necessarily in the way that we talk about core strength from the inside out. And then in prenatal and postnatal or if you had, you know, any pelvic floor dysfunction, we about talked, we talked about the pelvic floor, we talked about Kegels, but now what we know, we have to talk about them as a unit. Everything is working together. So you have your rectus abdominis, the outside of your core, the superficial muscles. You have your internal and external obliques. You have your multiple diet, your spine, your lower back, all of your back muscles. You have your deep core, your TAs, your transverse abdominis, and you have that pelvic floor, not to mention that your hips and your glutes are a part of that as well. So the reason absolution is going to help is we're going to be focused on all the parts of the core working together. We can't think of them as separate. That's why when somebody says this is an upper ab exercise, this is a lower abs, that's really not true because they're all working together. But what happens is a lot of times we do things and we're only working those superficial muscles, or we're over gripping with our obliques and not engaging our pelvic floor, or we're over gripping with our pelvic floor, and that's affecting our core engagement, right? So we want it all to be working together in synergy as a unit. So if you are someone who has pelvic floor dysfunction, or even if you have been through pregnancies and you just feel like your core is not working as optimally as it should, join us in the Athletic Club. The other thing that we're doing in the Athletic Club, guys, this month is we now have channels. We have a body fit for mom's channel. And within that and ab solution, I'm going to be talking through modifications. So if you're Pregnant or postpartum, you have the option there to also do our pregnancy program or our postnatal workouts. And within that, I'm going to give you lots of other guidance for my bodyfit moms with regards to core. We're going to be talking about it in the main community in general, but also if you need a little more specific as a mom, I want you to join me there as well. So hopefully that helps. But you can't separate. They're different sets of muscles, but they're all part of the core and they all have to be working together. So let's see. All right, all right. Going back, going back. Dixie says if anyone's on the fence, the BAC is the best decision I've ever made. One of the best decisions. You will get hooked. Amy, Vivian, Curt are awesome group is positive and supportive. Yes. Yes. Oh, Crystal says thank you for the favorite cardio confession. I go back to it if I'm not feeling the posted workout. I love that. Crystal, it's not a confession. I love that. Listen, a lot of our athletic clubbers and bodyfitters have told us they keep a favorites list. So if you don't know, if you, you know, if you're subscribed to the channel, you have a Gmail account or a Google account, you can create your own playlist. So a lot of people, when they do a workout like your favorite cardio and they love it, they, they put it on that playlist and that way if something comes up, let's say you're not a kickboxing person, a lot of people will say, then I just go back to a cardio workout that I love, like your favorite cardio or you're away for, you know, the week and you don't have access to your kettlebells, but it's a kettlebell workout, you find a body weight workout that you loved or mini band, something like that. So that's a great way to do it. Guys. Create those playlists for yourself so you have your favorites and you're like, oh, I know, know this workout is going to make me feel good. Also an option, let's say it's a 35 minute workout, but you only have 20 minutes for the day. Find some 20 minute ones you love or you have a little bit of extra time, add a 10 minute extra workout, quick hit something like that. That is a great way to do it. I love that. Crystal, not a confession, but I love where you're coming from. All right, let's see. Sandra loved this workout. Went by so super fast. I agree. Oh, thank you, Ellen. Paula says, I've seen a lot of trainers exercising barefoot. Was wondering your thoughts. I'm thinking it's a personal preference since I have flat feet. Yes, great question, Paula. So generally speaking, especially if you're working out indoors, there is nothing wrong with working out barefoot as long as it is okay with your feet. So a lot of people tell me they do the workouts barefoot. I do want you to be extra careful, especially. Especially if you're lifting heavy weights and lifting kettlebells. But it actually is good to do at least some of your workouts barefoot. I usually do it with active recovery, mobility, bar, Pilates, yoga. Because we do also want to strengthen everything in our feet. Our bones, our joints, our tendons, our muscles. Right. So a lot of times our shoes, these are Adidas, they have a little bit of flexibility. But our shoes have gotten really support supportive over the years. And if you're someone who has flat feet. I have flat feet, too, Paula. Or someone who has a high arch, you may need that support in your workouts. I'm one of those people, especially when it comes to cardio and strength. But if you are able to work out barefoot, there's nothing wrong with it if that is preferred. I know a lot of you will say, well, I work out at home on my carpet or on my mat. I feel better barefoot. Some people don't like it. Some people are like, I'm always afraid I'm going to drop a dumbbell on my toe. Please don't do that. But you, if you want to try it, you may want to do it gradually. All right? So you may want to start with a short workout, or you may want to do half the workout with your shoes on, half with it off. You can't really just. If you're someone who's used to all the support, I don't want you to just all of a sudden toss the shoes and go right into it. You want to do it gradually to get your feet used to it. This is the same reason some people can do barefoot running. I could never do that, especially outside. Outside again, because I have flat feet. But for some people, it feels really good. It terrifies me when I see people outside because I'm like, you're gonna step on class, but anyway. But that's why they do make shoes that are, you know, those toe shoes or that have more of a flexible sole. I do recommend that, you know, you get more support for things for like cardio or being outside or high Impact, but for your strength and your mobility also, all of that, actually, it's really great if your feet feel good with it. All right, so big recommendation. Do some things with your shoes off, especially active recovery. Some things that are a little lower impact. So you can strengthen everything in your feet, in your ankles and your joints. But if you're thinking you want to try your regular workouts barefoot, just do it gradually. Start slow, take your time slowly. See how it feels for you. Great question, Paula. Thank you, Lucy. Is it possible to include a stretch workout link below in all of your videos? Most of my videos have an extended cool down, but that's a great point. Maybe I'll start linking to my stretch playlist because I do have a whole playlist that is stretching videos, so maybe I'll put that in the description as well. But if you do scroll down, I don't know if it's in the live workouts, but in most of my other, other workouts, if you scroll down, it does say extended warmup and extended cool down if you want a little extra. But thank you for that, Lucy. Faye says, I don't wear shoes, but I do wear really good Nike socks that have a grip great in between. Right. A lot of those grippy socks. Sometimes you see them in, like, bar classes. That's a great way to have a little bit of support but also be barefoot and more comfortable. So let's see. Tamika's wondering if I'm enjoying the peace and quiet with Kurt gone. It's too quiet. Listen, they're back. I can hear them in there. But this morning they had to leave earlier and I actually got a lot of work done in the short amount of time that they were gone because it was quiet and I could just sit at my computer and concentrate. So. But I miss them when. When I'm not around them. Right? But it was kind of quiet when we started this workout. All right, team, speaking of, I'm gonna go in and see them and hear how the soccer game went. Thank you so, so much for being here. Join me next week. We start Absolution on Monday. It is such a fun month. I want all of you to join. Remember, you can join for free. Just make sure you're subscribed here on the YouTube channel. Make sure you're on that email list. But if you're looking to take it to the next level, if you want to really know how to engage your core and how your core affects everything that we do in every way that we move and make sure you're doing correctly, join us in the Body Fit Athletic Club. And if you're looking for that one on one support, you can check out Body Fit Elite. But either way, join us for absolution starting on Monday. I'm so excited to be doing it for year three with you. Here they go. Here they come. Okay. All right, team. Is Daddy coming out to turn me off? I don't know. Okay, all right, all right, all right, then I gotta turn it off. Thank you so much for being here. Can you say bye to everybody? Bye, everybody. Have a great weekend. Okay? They see you, they see you.