30 Minute No Repeat Bodyweight Workout - LIVE with Amy

Happy Saturday. We're going to a birthday party today. Happy Saturday, everybody. Welcome, welcome. This is your Saturday live workout. Today we are doing a no repeat body weight workout. So you don't need any equipment. Hopefully you can find some energy like this. Hey, let's say hi to Janice. Wait. Oh, careful. Okay. And Paula, Sheila is here. Oh, hey. Sheila has snow. Do you guys know what snow is? Yes, they just haven't. They just don't get to see it very often. Hello, everybody. All right, good, good. Tammy is here. Heather is here. Paula, Ellie, Elizabeth, Alyssa, Amanda. Hey, everybody. Bye, guys. Always crazy in here. Aloysia is here. Welcome. Welcome, everybody. All right, so body weight today. Need any equipment? We're going to keep that good fun. No repeat format we've had all month. So we're two weeks in. Halfway there. Hey, Mary Ellen is here. Laura is here. All right, team. So no equipment, no repeat. That we did last week's live with the dumbbell and we did your very first workout. So we'll go that lower body, that upper body, that core, we'll get some cardio mobility and then usually we finish with a swing. But we got something fun today. All right. Andrea is here. Oh, it's snowing in Kentucky. Katie hasn't been in the live in a long time, but I'm so glad you're here. Caitlin and Olivia are here. Susanna, Julio is here. Hello. Hello, everybody. All right, so we're going to be working in those circuits. No repeat. Except when we get right side, left side, so it doesn't count. But no repeats. Hey, Tamika. Hi. So good to see you here. All right, so we will get a quick warm up and then we will jump in. You don't need any equipment and as always, I will give you lots of different options. Remember, be where you are today. The most important thing is that you show up and keep moving. Ah. Jess says it's snowing in Ohio as well. Hey, Random. So let's get it done. Go ahead and make sure you have some space. Oh my goodness. Where is my water? I'm gonna have to have Kurt bring me my water. Oh, Linda says it's a 30 degree drop in temp overnight. Freezing rain. Oh, I'm so glad that you are here. I will not complain about what we think is cold here in LA, which is like 50. All right, team, so give yourself some space. Go ahead and grab a sip of water. I don't seem to have my water but you know, I like to get a little pre hydration. So quick sip of water and just Start moving your body. Everybody just get ready. All right, so we'll start with just a little march. Amy is here with her husband. Yes. Excellent. Natalie in Minnesota, Amy in Virginia. I'm Amy from Virginia. Hey. All right. Shelly is here. Light jacket in North Texas. But everybody thinks it's freezing. All right, so just start getting those muscles warm, and you can just roll those shoulders. Let's see if we can get our temperatures up, get our brains and our bodies ready to go. Right through here. So we'll go little shoulder roll just like this. Christine is here. Oh, Christine's son is having a birthday party today. Happy birthday, buddy. All right, let's take some big arm swings here. There we go. I wonder if Kurt heard me then. I need my water bottle. I'm just gonna have to keep reminding him if you guys don't know. He gets me all set up. Can you bring me my water bottle? There he is. There he is. All right, roll those hips, step out into a side lunge. Roll it and step it out. I think it's on the counter. Here we go. Hey. Jody is just stopping in to say hi. Travel day for us. I'll be doing this one tomorrow. Safe travels, Jody. Let's take it right through here. Just sh to side and little reach. Yes. Feeling that stretch. So we're keeping it body weight today because I know we did a heavy, if you're following the calendar, heavy upper body yesterday with weights. Let's go flat back down and round it up. Right through here. Flat and up. You keep going. My hero. Thank you. Thank you. Keep going. All right, let's tap it back right through here. Open up those hips. Little stretch. Try to get low in the lunge if that feels good for you. Balance. Hold it here. So you're here, team if you can. Let's just do a little rotation if that's right for you. If you need a little balance, hold on and then take that hand down. Walk that foot out. And then world's greatest stretch. We're going to drop the knee and reach through just like this. You guys know it. Reach up. Good. Step up and out of that. Same thing. Other side. So step back and let's reach it over. Andrea said she misses Kai's dino jammies today. My son has the same one. Oh, I love it. Target for the win, right? Usually Kai has his dinosaur jammies on. We have two pairs of each of those target ones. Drop it down right here because he loves them so much. Super soft. They have Christmas ones too, by the way. Breathe. And then from Here, if you can walk it back to that high plank, stretch it back into that child's pose. So either knees or toes, Pop it up through here. Take it back, pop it up, take it back. Little stretch into getting that core fired up. Right through here. Walk those hands back slowly. Round it up. Let's tap it out and read. Oh, good. Christine, I'm so glad your. Your son heard it. I hope you have a good birth party today. All right, let's reach it over. I gotta fix my ponytail. You keep going. All right, so in case you missed it all body week today and all, no repeat. So we're gonna get it done. We'll go lower, then upper, then core, then a little mobility with some cardio. And then we got a little surprise at the end. Hamstrings up right through here. There we go. Now I got that. All right, take it here. Take those arms up, and then cross it here. A little crossbody, elbow to knee. Feeling that core and the little stretch through those hamstrings right here. You don't have to get it up super high, but up to you. All right, team, let me adjust my fan here. Even though we're talking about it being cold. All right, so we are starting with some lower body. So watch me here. You go ahead and shake it out. Grab water if you need it. We're gonna start with a lunge into a deadlift. So watch me here. Lunge, and you can either just do a hinge right, or you can do that one legged deadlift. So lunge into deadlift. Whatever works for you. If you want to add a little upper body, we're going to take those thumbs up, and we're gonna go here, and then we're gonna go here. If that's too much for you, you need that balance. Just keep it lower body. Here we go. 3, 2, 1. 40 seconds. Lunge and then deadlift. Take it up. So it's a raise. Trying to get the shoulders and our back working too. When we get in that deadlift, it's more like a reverse fly. When we go in the lunge, it's more like a shoulder raise. I know it won't feel like much because you don't have the dumbbells, but just the mobility is super important, and it plays with our balance, Right? So legs and core work harder when we're moving those arms out away from our body. Right, because we have to really stabilize. And here, keep it going. Let's get one more. And breathe. Shake it out. All right, that front leg is probably feeling it same thing, other side. So again, lunge, and then either one legged deadlift or just take it to that kickstand and take it to the hinge core. Engage. Three, two, one. Here we go. So start with just your lunge and your deadlift. If you want, add that upper here. And remember, you can also just go kickstand. You're still going to get that hinge that we love. Right? Breathe. Keep everything pulled in in the center. Right through here and up, down. Here we go. Let's get one more. Why not? And breathe. Shake that out. All right, so warming up through the legs. Let's get a little bit of upper body. All right, team, so we are taking it to a little push up. And then we're adding a shoulder tap. So either knees or toes. And then tap your shoulders two times. Here we go. So just your regular push up hand and hand. You can also do this from your knees, just all fours. Or if you need to take it on an incline, countertop, back of a couch, even your wall. You do what is best for you. Just want to remember elbows at 45 degree angles. I'm gonna go push up from my knees and then I'm taking it to the high plank for the shoulder tap. Here, here. Let's just get these push ups out of the way, right? Let's get them done. One more here to here. Stretch it back. Yes, team, since you're here, let's take it over on to your back. We're getting a little bit of core here. All right, team, so you know this is your dead bug, but we're gonna go a little cross push. So other leg out. Push. 3, 2, 1. Switch it. Here we go. 3, 2, 1, switch. So when I say push, you're pushing your hand into the leg while the leg pushes back into the hand. If you can, lift the shoulders like a little bicycle. And if you can, removing those arms for mobility. 3, 2, 1. If that is not right for you, you can keep your upper body down and just get the little push. I promise you'll feel that. Keep it going. 3, 2, 1. And reach. 3, 2, 1. One more each side. Yes, team. And breathe. All right, up onto your feet. Let's get a little cardio mobility. After that, let's get a little tap and reach. Reach up, Tap and reach. Reach up. 40 seconds. Here we go. So tap behind, reach behind, reach up. Slow and controlled. And then if you want more of the cardio, make it a little more of a skater. But I still want arms up, arms down to get the mobility through the upper body as well. So tap behind. It doesn't have to be super low unless you want it to be. If you want more of that leg work, get down there. There we go. Yes. Breathe. Keep it going. 5, 4, 3, 2, 1. Catch your breath. All right, so in our first, no repeat workout and in our live last week, we closed everything out with a swing, right? Different versions of a swing. Today, just for fun, because I love them and I know you love them, we're gonna do different versions of mountain climbers. Now, you can always keep it standing if that's better for you. And you can always walk it instead of run it. But let's take it with just your regular mountain climber. 40 seconds through here. If you need to go standing here, here you can. Core, upper, lower. All together, 40 seconds. You gotta break coming. Here we go. So remember, you can just tap it in straight into your chest or you can run it in either way, pelvis tucked. Good core engagement. Not here, not here. Right shoulders, right above those elbows and wrists. And remember, I would much rather you go slow, but get the knees towards your chest than just trying to go fast. But keep those knees back. Right? If you're standing, same thing. Drive the knees up towards the chest. Core engaged, breathing through it. We got 5, 4, 3, 2, stretch. So hang on that stretch for just a second. Stretch your back, stretch your shoulders, stretch your wrist, and then go ahead and bring it back up. Let's grab a sip of water. I know. So get excited. There's not that many circuits, but we'll just get some different versions of mountain climbers because why not? We love them. We get full body, we get cardio. Always challenging, right? All right, team, we are back to the top. Another upper or another lower, where we have right side, left side. So watch me. You're gonna take it with a one legged squat into a side lunge. So this one or staggered squat up on that toe, sit low, side lunge, shift your weight. So it's going here to here, right to left or left to right. Whatever it is for you, push through that heel. Shift your weight to the side. Stay low with it. Core engage. We might add some upper as we go, but let's do it here we go down and here, right here and here. Get low. Yes. Jess is warm. Me too. Right, so left leg to right leg or free you. It might be right leg to left leg. Remember, on that side lunge, we do want to get a little hinge forward. Take it here if you want. Squeeze it in, squeeze it out. Chest fly, back, fly. If you want to add a little upper breathe here. Three, two, one. Shake it out. Right, Both legs again. Not a crazy burn with. Since we're going one side to the other, but you feel that heart rate. Same thing here. Remember, inside leg is up. Sit low, Shift your weight, Shift your weight. We'll add that. Open it out in a minute. Here we go. Down. And here, get a feel for the lower body. Low to low. Here's what I also don't want is just this, right? Still get down there. Still get down there. Drive through the heel, push out of the heel, shift your weight. Yes, you can. Here we go. Squeeze, squeeze. So switch it up out here. In here. Shoulders and back. Chest, shoulders, core is working the entire time. Low, low, left turn right. One more. Ah, Shake it out. Right. All right, team. So take it all the way down. If you can't go all the way down, I want you to take this onto the wall. But here's what we get. We're gonna do a little baby cobra push up. We're gonna go 3, 2, 1. And then stretch for your back. So it's little pulses. What I don't want you to do is lift with your back. I want you to actually push through those triceps. Just barely coming up. And then we got a superman. Here we go. Pulse, pulse. Elbows are in nice and tight. Then lift the arms and the legs. So you got pulse, pulse, pulse. Arms and legs. If you need to modify, you can also just be from here. Drop it down. And then bird dog right here. So little pulse from the elbows. Keep them in close to your body and reach. Keep it going. Post. Do you feel those tries? Back and squeeze. Pulse, pulse and lift. Yes, you can. Elbows and breathe. One more and lift. Stretch it back. Yes, team. All right, team, onto your side. So we got right side, left side with our core right through here. We're taking it here. So we're going to lift up and then lift up. So we got side crunch, little lift. If you need to. You can make it even smaller. Just one knee or two or straight legs, then lift into that side. Plank. Drop the knee if you need to. Here we go. Up and lift. So both sides of the obliques. Kind of the idea, like we did with our lower body, where we have right side and then left side obliques are doing the work. And up if you can get those straight legs. Up and up. Yes, team. And breathe. Lots of core obliques. It's a little tricky to switch, but that's half the battle. Right, last one. Relax. Sometimes we gotta work those brains right, make them think right to left. Really good for strengthening our brain with just those. Listening to a podcast this week, guys, and looking at all of the research that's out there on brain health, exercise is the number one thing you can do. Here we go. Take it up, take it up, bring it up. Lots of other things, of course, but just saying, don't underestimate the impact of movement on your body. Brain health, we talk about it all the time with physical health, but brain health makes a huge difference as well, especially being protective as we age. And up. Yes. 3, 2, 1, and up. There we go. Stretch it out. All right, team, so little cardio mobility. Bring it up top. Here's what we got again with the switching. Speaking of brains, we're going behind, behind, front, and front. Don't let that get in your head. Just go for it. Here we go. Back and back and up. Big arms. So we really open it up to open up the shoulders and the chest in the back, right? And then think inner thighs, inner thighs, outer, outer, right. Yes. Breathe. Take it here. Yes. 5, 4, 3, 2, 1. And breathe. Shake it out. All right, team, how about those mountain climbers? All right, this time, you know it. Let's take it across. So if you're standing here to here, if you're in the mountain climber, you're crossing here to here. Join me. Go ahead and tilt that pelvis. Wrap everything in nice and tight, but breathing through it. Here we go. So you can just tap them, or again, you can run them. But I want you to keep controlled right here to here. You can go quick, too. But again, I don't want you to sacrifice that engagement for range of motion, because we really get more out of getting those knees across and in. To keep everything working hard, push up through those hands. Push through your hands all the way up to the shoulders. So lower body, upper body, core. 10 seconds. Stay with me for 5, 4, 3, 2, and stretch up onto your feet. Look at that, team. 10 minutes to go. All right, let's take it down to the mat. All right, so lower body. We're gonna keep it one side and then the other, but we're going bridge. So you're gonna lift up, lift down, out, and in. So let me show you this side. Up, down, out, and in. So keeping that leg off the ground to keep the core engaged. Outer thigh, inner thigh, and then really drive up through hamstrings and glutes. Glutes. If you start to cramp or that feels too much for you just take it to a regular bridge, and you can go out and in with your legs. But if you can, right leg in tight, left leg out long. Tilt the pelvis, zip up the core. Hands can be by your side. We're really going to burn out that glute here while we stabilize other side. Here we go. Up and down, out and in. Squeeze. Things I want you to think about, again, core engagement, because especially as that leg goes out away from your body, you're gonna feel how that throws your core. So trying to keep that pelvis tucked. Hips to ribs. Really think about driving through the heel, because we have a tendency to want to push up on the toe, right, Drive through that heel. Glutes and hamstrings, outer, inner up, core working the whole time. If you need to put your hands on your hips, that'll help. Three, two, one. Stretch it out. Ah. All right, team, let's go ahead and get that other side. Bring that left one in close. So remember, try not to just let it drop down. Really keep it a little bit above the ground as you go. Out and in. To keep the core engaged. Keep that hip flexor and quad working. Tilt the pelvis in, hands on the hips to help drive it up. Here we go. Up and down. Out and in. Lift and out. Controlled. Lots of mobility work today, if you haven't already figured it out. Lots of mobility and lots of moving in different directions. That is on purpose, because we don't get that as much with working with weights. We do right, but easier to do with body weight to keep controlled. And we need it. We need to be moving in all different directions because that's what we do in life. Up and down, out, and in. 3, 2, 1. Relax. Let those knees drop. All right, team, so let's skip right to core. We'll get upper body in a minute, but let's take it here. And let's get a little scissors if you. That's not right for you to keep one foot down, but if you can keep them off. Core engaged. Here we go. Pulling in to get that stretch. Hands either on the back of the calf or the thigh, not right on the joint. Flex that foot so we get the stretch while we also really get that core working. If you can tell we're still getting those hip flexors that should be really feeling it from that bridge. If you want, take it to a corner. Cross, little scissors, bicycle cross. Still keep the foot flexed. Remember, you can keep the leg and the upper body down if that's better for you. Three, two, one. And relax. Yes, team. All right, so last little upper body through here. It's also going to be core, and it's also going to work that bridge. So fingertips in if you can. Halfway down, Push up through the core. Then use the arms and the legs. Push all the way up. Halfway down. Push it up. All right, so I want you to really activate the back of the arms. Open up the chest. But then when you get to the top, really drive through the heels so we get a little bonus lower body. Here we go. Take it down. Push it up. Lower. Halfway if you want. It's a little tricky, but go all the way down on those elbows. Push it up. Lower yourself down. Push up. Fingertips stay in here. Feel that? Right? Take it here. Up and up. If that's not right for you, you can also just push up and through. Right here. Down. Push up and through. 10 seconds. Hand up. Take it down and up. Relax, Stretch it. All right, team. Little cardio mobility after that. How about hands behind the head here. Squat. Reach it out. Squat, reach and touch. You don't have to get super low. Just kick it forward. Sit low in that squat. Here we go. Down and up. Cardio mobility. We don't have to be moving quickly, but move through that squat. Breathe. Yes and yes. Keep breathing. Drive up through the heels, and then flex that foot. Stretching through the legs, opening up arms and chest. Ha. Look at that clock. I love it. 3, 2, 1. Yes, team. All right, how about a little lateral mountain climber? Here's what we got. So if you're standing, it's just here to here. If you're down here, I want you to think of that bear plank. So up off your knees. Tap, tap, tap, tap. Drive up through the hands to get the core engaged. I mean, get the arms engaged. Zip up that core. You're going out to the side to open up the hips. Lateral mountain climber as your last one. Right here. Tap, tap. Last move of this circuit. Tap it out. Yes, you can. Side to side. Breathe. If you're starting to feel it too much, drop those knees in between. Pop it up. Tap. Pop it up. Tap. You can always go there or again. Just get that lateral movement again. Mobility as well as keeping that brain working. Here we go. Three, two, one. Stretch it back. All right, team, up onto your feet. Quick sip of water. Hey, Tiara is here. Carrie, gonna do it tomorrow or go back to the beginning? No worries. All right, team, I think we had just enough time for a bonus move. We did a bunch of mountain climbers, so how about we don't do that, but here's what we got. We're gonna do a little plie pulse. So three, two, one, pop it back. You're bringing a row and a row. Three, two, one, pop it back. Row and row. If you don't want to go back to that plank. Three, two, one. Row and row. We don't have weights, but I want you to pull that elbow up. Squeeze in the bag. Yes. Core burner. You know, if we don't have weights, we're gonna really work that core. One minute, team. Let's get it done. So pulse that plie and then plank if you can row and row in three, in two. Let's get it done for one minute. Here we go. Pulse, pulse, pulse. Pop it back. Row, row. Pop it in. Stay low. Pulse, pulse, pulse. To the ground. And then really stabilizing your core from here. It's not about speed. Drop it low, pop it back. Squeeze, squeeze. Take it in. Yes. Breathe. Keep it going low. Yes, Team, you can walk it back too. Remember, row. Really squeezing those back muscles. Whose legs are burning. I know mine are. We're close. Finish it out with me. Stay down there. Keep those heels down. I know they want to come up, but I really want you to press into them. Get low. I think I'm moving back on my mat. That's okay. We got time for one more. 3, 2, 1. Pop it back. Row and row. Stretch it back. Wherever you are. Join me down on the mat. Yes, team. Faye doesn't know what hurts more. Core burner all the way through. So hang out in that child's pose if that's good for you, and if you're able, come up on all fours, on your knees. Cat, Cow. If that's not right for you, I want you to take it standing. Hands on the knees, or hands on a couch, a bench, and just roll through that back. So trying to really keep it stable in your core so you're not pushing back into those. Those hips, right? You're rounding it up, you're rolling it through. And again, we all get pretty tight through here. So focusing on that lower lumbar spine and here. All right, team, so let's take it to a pigeon. If this works for you, your pigeon stretches here. If that's not good for you, you can just do a 90, 90. Or you can cross here, either sitting on the edge of a chair or the couch or on the floor. But if you're able. Pigeon. Oh, Sarah Hardcore added some weights. Yes. I thought some of you might do that with that row, but I'm surprised, especially at the end of the workout when we just pull up with that retraction. With that contraction in our back muscles, we still feel it, right? Scapular retraction, but contracting the muscles roll through those legs to the other side. So we're gonna wrap it up here. If you have time, hang out. We'll get a quick Q A. We'll reflect a little bit on, no repeat since we're halfway through. When we'll talk about what is coming up. Go ahead and bring it center. Take those knees out. Ah. Hey, Adrien, just. You're right. That was a sneaky burpee. You know, I don't like to call it that, but. Ah, go ahead and take those arms out in front. You can stay seated if you want. Or bring it up. Chin to the chest. All the way up and over to the side. Little stretch. Other side, arms to the back. Thank you so much for being here today. As always, don't forget to subscribe. Don't forget to like this video. Leave me a comment. Share with your friends. Couple rolls through here. Let your head drop to the side. While we're doing that, take that opposite arm and press those fingertips down. Especially with these body weight workouts, we get a lot of that forearm, the wrist, head, neck, and shoulders. So great stretch that you can do throughout your day. Other side, let's say your head drop. Fingertips here. And of course, please get some more stretching on your own. Some some more mobility work. I have a ton of active recovery and short stretching videos as well. Thank you for being in here. Hang out if you can. One big deep breath in and out. You did it. That was your no repeat body weight workout. Great job, everybody. Nice team. Hey, Yasmine is here with kids Jonathan and and Gigi. Hello, Jonathan and Gigi. Hope you guys are having a great weekend. All right, everybody grab some water. You can stay and get a quick little stretch if you want. Otherwise, you can find a place to sit if you want to hang out. Kurt's gonna bring me my computer. If you have any questions, put them in the chat right now. Thank you so much. Heather saved it to her favorites. Oh, I'm so, so glad that you liked it. Thank you, Janice. Thank you, Laura. So, team, a couple quick announcements and then we'll take some questions. Most of you guys have probably already seen this, but the Body Fit by Amy app just launched. Nothing is changing about the YouTube channel. You still have all these workouts and your calendars here for free. But now get the app. There are lots of little freebies and then things that you can purchase as well. That is now where the Body Fit Athletic Club club is taking place. So that is our new home. So no more Facebook. You can join us on the Athletic Club. We have our very own platform and in a couple weeks, holiday hit is going to be starting. It is our most popular challenge. This is the third year in a row. We did it. We've did it. We did it. I can't talk. We've done it. This is our third holiday hit challenge. It's going to start the Monday after Thanksgiving, Thanksgiving here in the US and we have so much fun doing it. And a lot is going to take place on the app as well. So go to your Apple Store or Google Play so It's available for iOS and Android and get the Body Fit by Amy app. Don't forget to also give us a good little rating there if you can. But remember, everything else on the YouTube channel will stay the same. But I know a lot of you have been wanting to join the Athletic Club and haven't been able to because of Facebook. Now you can. Hey, Melanie from Washington is here. Also Nyla from Washington. Amazing. Oh, Amy has loved the workouts this week targeting all those parts. I want to work. Yes, team. Oh, Katie, love the plie pulses to sneaky burpee. Oh, I'm so glad. Good, good. All right, Melanie, did Andy do the workout with you today? I hope so. When I talk to these people because I know they're to going, it's because of the athletic club. So that is the best part about it, I would say is that I get to know you, you get to connect with me. With Vivian, our Body Fit dietitian. You have our nutrition plan, we do live streams, we connect with you and we get to know you and we can help you on your personal journey. All right, team, let's see. Good nilma from India would love to hear more about core engagement during warm ups workout and cools. Great. Yes. So if you, if you want to. I do need to do more of that. It's usually just a time thing. Just trying to get you in and out. You know, I'm all about time efficiency, but please check out my core engagement videos, how to engage your core and also all of my pre and postnatal. Talk about that a lot, especially postnatal. So those are good refreshers too. Even if you've never had a baby or even if it's been years since pregnancies, those are really great as well. But excuse me, you're right. I could talk about that a little more as I do in my core videos or in pre and post natal, so. All right, Team Teresa, thank you so much for joining. Caitlin says if one of my hip flexors hurts, should I stretch it and push through or pause and let it heal? So that's really tricky. And as you know, you know, I say anytime it comes to, when it comes to pain, I'm not a doctor, and that's a question for a healthcare provider. But since a lot of times it's muscle soreness or a little tweak here and there, what I say is if it's in the, if it's in the middle of an exercise, sometimes it's hard to know if it is painful from that burning that you get right from the actual workout. Pain from stress, intentional stress on your muscles, on your body. But if it is that acute, sharp pain, I would definitely take a break. You know, hip flexors can cramp up pretty easily. And a lot of the reason for that is because we sense we spend so much of our life sitting, sitting in the car, sitting in our computers, looking at our phone. So the more you can stretch those hip flexors throughout your day. So. So getting up from that seated position, your quad stretches are great. Hip flexor stretches, leaning it forward here, kneeling position, that kind of stuff. Your pigeon, all of that even just on both knees here, if that feels okay for you. The more you can stretch your hip flexors throughout your day, the better they're going to feel in the workout because they tend to just stay really tight because we're in that flexed position really often. So don't push through that acute pain. But stretching more throughout and before and after workouts will definitely help during the workout. So thank you, Tiffany. Tiffany and her mom loved the workout. I love it. Linda says thank you for the reminder to push through my heels. I have trouble with this and feel like it helps my core. Yes, we all have trouble with that. Our quads want to take over anytime we're in that position, like a squat position or things like that. So we really want to keep. Try to keep the weight in the heels not so far back that you're going to be off balance, which would be hard to do, but so that we recruit those glutes, those hamstrings, and, yes, that core. Tamika, just enjoyed your IG story with you guys joining in the dance off. Yes. Hey. Oh, Elijah, Amina and Noah just had birthdays. Happy birthday, guys. Thank you for sharing that, Tamika. Yeah. If you're on Instagram. Check out my dancing video. I'm trying to become a TikTok stars and thankfully I have friends and their partners and kids that will help. So it's pretty funny. Marissa, thank you. Loving the no repeats. Oh yes. Melanie Holiday, psa. If you're getting ready to make your gift list, weights are a great option. Also, Amy has great options. Yes. So that's what I wanted to tell you guys. So. So we obviously have tons of options in the body Fit by Amy store. If you're looking for apparel or if you're looking to give a hint to somebody in your life with something you may like, we're going to have new options as well, including stickers, maybe some sweat towels. But we have tank tops, we have T shirts, we have hoodies, which I love. They're super soft and really comfy. Also we have toddler shirts and baby onesies. Many of you asked. We're working on getting pet clothing, but lots of great options. If you're thinking about starting that holiday gift shopping or hinting to the loved ones in your life, great gifts. Also, we have gift cards to the Body Fit Athletic Club. All right, team, does anybody have any other questions? Oh, Andrea asked me how to join the live office hours. So in the Body Fit Athlete Athletic Club. Let's see. Yes. So really quick, Amy has a question. Facebook group. So the Athletic Club Facebook group will be. We will still have the free show up and keep moving Facebook group, which is a great support group if you're not in the Athletic Club. A lot of people use both. Really, really amazing people. You know, we have Laura, we have Janice. A bunch of you were here today. So if the Athletic Club is not right for you, and that's totally fine, it's not everybody it is right for. Although I can tell you we have a great time in there. But you can also join that group that will stay on Facebook. And yes, you can also join the app even if you're not in the athletic Club. The app is completely free to download and there are some free things on there from me, from Vivian, some workouts, things like that. But we'll be offering more free things during high holiday hit. So make sure that you have the app downloaded for that. So free to download. Get it on your phone. Then you're ready. You can explore and see everything that is on there. So thank you. Mary Ellen, thanks for coming. Shelly's asking for the crop hoodie. Yes. Excellent. Do it. I haven't gotten a crop hoodie yet, but every time I see Vivian wearing it or any of you wearing it, I always want one so that I'm gonna ask for that for Christmas too. So. All right, team, let's see. Hello from Russia. All right, team. All right, so we got two more weeks of no repeat. You guys, this has been a really fun challenge. It's been fun for me to, you know, we love circuits and we love repetition. That's something I'm talking about in the athletic club this week. Why we need repetition in our workouts and how we can get it with no repeats. But after that, in two weeks, again, Monday after Thanksgiving, we start holiday hit 3.0. It's a five week challenge. It gets us from after Thanksgiving into the new year. Our goal is to just keep moving through the holidays, but we have tons of fun stuff coming up for that. So make sure that you are subscribed to the YouTube channel. Make sure that you are signed up for my email list so you get all the information. That's where also you get your weekly and monthly workout calendars. You'll get the links early if you're on that. So make sure you're on that and make sure that you're following me on Instagram and Facebook and all the places if you have it. So you can see fun stuff like me dancing to Meghan Trainor. But make sure you've got all of that so you don't miss a beat with Holidayhit. It's super, super fun. And also over on my Instagram and Facebook, I am doing a a giveaway for a free month in the Athletic Club as well as a water bottle, the Bodyfit baby water bottle. So make sure you find that it's super simple. You just got to make sure you're subscribed to the YouTube channel, following me on Instagram and like the post. So Elizabeth says, thank you. I've been working out with you for two years since I've had my son. Oh, you make working out fun. I want to come back day after day. Oh, my goodness. That is the best compliment you could give me. I always say this. I love helping you guys reach your goals, whatever those may be. But the most fun thing for me to see is when you start to enjoy working out and when you start to miss it, when you look forward to it, all of those things that makes me so happy, that is my goal. Yes, it's great to see all those other changes, physical or otherwise. But when you start to really love working out and appreciate, appreciate your body and how you feel through movement, that is everything to me. So thank you. Thank you, Elizabeth. Kate needs motivation. So busy. Highly recommend you check out the Athletic Club. I we just pulled our members guys and I will leave you with this in the Athletic Club. And we asked what was the number one thing they got out of the membership. And the number one thing was consistency in their workouts. They people said, I've never been able to follow a program before, but with this I can. The number two thing was a better relationship with food, which is what we are about. We're not about dieting or restricting. We say nutrition by addition. Vivian, our Body Fit dietitian, is amazing and really is going to help you learn to love food and also get all those delicious, nutritious things into your body. So join us for that, guys. Thank you so much. To more weeks of no repeat. Then it's a holiday hit. The next two weeks are going to be fun. We're going to mix it up in some different ways and I'm excited for you guys to try it. Make sure you leave me comments so I know how you feel about a workout. Even if you're like, that was super hard, I didn't love it. Amy, that's okay too. Have a great weekend, everybody and I will see you for the workouts next week. See ya. Have a good one.