30-Minute Workout LIVE Holiday HIIT Kickoff Party

Foreign. I'm back. I have missed you. If you're here, say hello. Destiny is here. Hi. So good to see you and so happy to have you back. Doing the workouts and then our show up and keep moving group. Diane is here. Can't join today but wanted to know that you're so grateful for the workouts. Oh, I'm so grateful for you. Thank you. Diane, if you're here, say hi. I love seeing your names and faces pop up. We are going to be getting it done today in a 30 minute workout. Yes. Making sure that's what we have the timer set for. Hey. Elozie is here. Yvonne is here. Oh, so good to see so many friends. So if you're just joining for the first time, we used to do this all the time. Chatty. It's 7pm in Sweden. Hello. Hello. Courtney is here. Welcome. I'm so glad that you're here for a live as well. Alexandria. Ah, yes. Oh, Happy Saturday, Alexander. Sorry. Arlene is here. Welcome, welcome. Gene is here. All right, everybody. So we're getting it done today. I was saying we used to do this every Saturday for about three years. Kirsty is here. Laura. So many of our body fit athletic clubbers. Oh, yes. Oh, sorry, that came out of nowhere. Team. I don't know, maybe it's the. Maybe it's the time of year. Maybe I'm getting some of the school germs. Amanda. Hello. Hello. Camille is here. I'm here. So good to see you. Julie. Teresa from snowy Prague. Sandy from snowy Nebraska. I know Gene has some cold temps up there in New Hampshire. Hi, Amy. Welcome. Merry Christmas. Oh, yes. This is a Christmas gift to you. And guess what? We're gonna do some more of this. We used to do it every Saturday. We took a long break with a few here or there throughout the summer. It's because life gets busy. Saturdays get busy, especially as my kids get older. But I do love hanging out with you. I do love interacting with you and I do love doing a live workout with you. Bingo is coming to say hello. All right, buddy. My kids are all. We're having some meltdowns inside. So they're not here. But they may come say hi later. So, Denise, Tanisha. Hi. Melinda. Hello. Hello, everybody. Bingo. Everybody's saying hi to you. You say hi. Yeah. Hello in Israel. We've been thinking about you. Let's see. Yep. Destiny is saying hi to you. All right, everybody. So we're going to go ahead and get it done. Jennifer in Cleveland. Hello. Hello. I'll keep saying hi. But. But let's get ready. Make sure that you have some weights. Listen, we're going to be moving our bodies today. If you've ever done a party workout, we're going to have a circuit where we're going to go with a cardio, a strength, a mobility, and then a choose your own adventure where you get to pick out of those ones what you want to finish your circuit with. So we're going to get that done. I'll be using some kettlebells and dumbbells today, maybe even throwing a mini band. But. But listen, if you just want to keep it body weight, that is an option as well. If you want to use one or the other or both, between your kettlebells and your dumbbells, as long as you are moving, that is all that we care about. Bingo. You're getting lots of compliments over here. Yes. Alyssa, we all need this holiday boost. Mel in Washington, Marion in Argentina. You guys, this is making me so, so happy. What a fun time. All right, so go ahead and spread out me. Make sure you have some space. Make sure you have your water. Let's go ahead and get warmed up here. So, all right, we're just gonna march it here. Roll those shoulders. We're gonna get it going. All right, everybody. So the name of the game today is just to move. And isn't that what we're doing with holiday hit? Right. If you're doing our holiday hit challenge, and I hope that you are, it's a free challenge for everybody. Bingo is really has a lot to say over there. It is all about moving through these next five weeks. We have one week down through into the new year. We're gonna move to make sure we show up and keep moving, but also enjoy the holiday season. It is not about staying on track or trying to make sure that we don't gain weight during the holidays or that we're, you know, sacrificing everything to keep moving. All we're doing is moving for our own sake. So we feel good to relieve the stress from the busy holiday season. Go, Bingo, go. All right, let's take it flat back down and round it up. So that's what we got going on for holiday hit. It's already been a fun week. I know a lot of you are doing it with me. Dawn is here. Megan, Happy Saturday. Good to see all of you. Let's hold our hands right here, like already out of breath just from talking. Roll through your back here to here, and then slowly round it up. Let's roll those hips and Then we're going to add a little squat. I tell you what, I really love my fabletics holiday outfit. Somebody called it Christmas pajamas workout outfit, but it doesn't move as well as a lot of them. It's a little thicker. I actually might wear it as my Christmas pajamas. Who knows? Right through here. And then let's hold that squat down. You can just do a little shift side to side. Open up those hips. You can even take your hands down if that feels good for you. And then slowly roll it up. Give yourself a little space. We're going to hinge it. Reach up, hinge it down, drive those hips to the back. And then if you want, we'll add a little inchworm right through here. One more. Keep the hinge or inchworm it out. Let's just do a couple of these inch worms and walk it back all the way up. Walk it out right through here. You can also go to those knees and then bring it up. Warming up through the back. And let's get one more. We're gonna hold it out here. You can be on the knees as well. Let's take one big step forward. Reach up. World's greatest stretch. And then let's switch it. Let's do that a couple times. Step forward, reach up. And back. Forward. Hand up. Yes. And back. Go ahead. Walk those hands back. Bring it all the way up. Here we go, team. All right, Tap it out and reach. Let's see if we can get both timers going here because we're going to be working in circuits. We have 40 seconds of work followed by 20 seconds of rest. And again. Hey, Paula is here. You will have options of cardio strength, mobility, and then we will take it. Choose your own adventure. Always a good time. Some of that cardio might be some cardio cardio like we had this week, but I promise it won't be as complicated. I love you guys for showing up for that and I hope you had a lot of fun with it, but I know there's a lot of parts right. Take it right through here and let's stretch it here. All right. Speaking of, let's warm up. Well, now we're warm. Let's start with a little cardio. You can just take it with those knees or if you want, you can do rocking around the Christmas tree, right? Because why not make it a little holiday themed? We got 40 seconds. Knees for cardio or twist and knees. You can jump with it. You can keep it grounded. You do you be where you are today. Let's do it. Friends Right here. Knees right there. Again, you can add a little jump or you can take it party right through there. We've been listening to a lot of holiday music in our house. I don't know about you getting in the spirit if you want to get a little low with it. Either way, you'll get a little extra legs here. Ten seconds. Yes. Three, two, one. And relax. All right, team, I want you to grab a heavy set of dumbbells. So, as you probably have guessed, going to be some combo moves. We don't have a ton of time to get these strength moves in, so we're going to take it paa, squat, toes out, plie, squat and hinge ro all the way up. So it's sort of a half squat, half hinge, which we love, right? So we get a little bit of extra glutes and hamstrings as well. Watch me. One more time. Squat to hinge, flat back row, all the way up in 3, 2, 1. 40 seconds, down and up. Take your time with it. We want lower body, we want upper body. We really want to pull those elbows up and squeeze in the back. We just did a foreign feedback in the Bodyfit Athletic Club on our rows. And I want to remind you, you do not have to pull those elbows up super high. I want you to think about pulling the weights towards your hip bones. I heard you. Keep putting the weights in your back pocket. And just think about bringing the elbows up, just squeezing the shoulder blades. You don't have to get super high past your body. 3, 2, 1. And relax. All right, bend your knees to set those weights down. Now let's take it to some mobility. How about we go to that world's greatest stretch? You can either do it from the top. Switching. Or the bottom or the. Or from the plank. Join me. Here we go. Mobility. World's greatest stretch. You're gonna reach up and here. If you can't get to the floor, I just want you to step back, open up the hip, get a little stretch over right here. But if you can get all the way down, open, in and up. So it's a hip opener, but also through the back. Remember, you can also take it from the plank. We're here. Big reach. And here. Ten seconds. Right? There we go. Three, two, one. Boom. All right, team, how are we feeling? This is it. Round four. Choose your own adventure. Your pick. You can do a little cardio. Cardio. You can just do your knees. You can do that sumo squat and row. That's what I'm gonna do. Or you can do that World's greatest stretch. Let's get it done for 40 seconds. I'm gonna go strength again. Feels good to lift these heavy weights. In 3, 2, 1. So this choose your own adventure is all about being where you are today. Maybe you need a little extra mobility for the weekend. Maybe your muscles are a little sore from yesterday's body weight workout or whatever you did yesterday. Maybe you're really loving the cardio. You're having fun. I can see you guys rocking around the tree, and maybe you're like me. You just want to lift heavy on this round. Feel strong. Yes. Team. 10 seconds to go. And breathe. We got 3, 2, and 1. Relax. Bend your knees. Catch your breath. Team. All right, in between these circuits, how about we get a little swing, and we'll start with a little deadlift. So one heavy kettlebell if you got it, or one heavy dumbbell or two dumbbells. You have lots of options. We're going to start with a deadlift. Only 30 seconds. We're gonna hinge it here. Drive our hips to the back. Kettlebell or weights? Weights close to the front of the legs or kettlebell in the center. Stand up straight. This is our prep work for our swing, but it also is what you can do in place of the swing. If you'd rather just get the strength without the power, the swing is not right for you. Just do the deadlift. Let's get it done. 30 seconds. Wrap that core. Shoulders back, hinge. Bring it up. Deadlift. And here, squeeze it up. Remember, that hinge is not a fold forward. It's driving the hips to the back as if you're shutting the door. Shutting the car door with your booty. Right? Keeping those shoulders packed so we're not rounding at the bottom. Right? We don't want that. We want to be here. Bring it up. Yes. We got five, four, three, two, one. Bend your knees. Shake it out. You can keep just that, or you know the drill if you've done these workouts before. If not, you have the option. You can keep the deadlift for another 30 seconds. You can take it to the swing if you're comfortable with the swing, if you've done it, or if you want to try it. We're gonna hinge. Power it up using the back of the body. Lock it out, let it drop. You pick. 30 seconds. Shoulders back, core wrapped. Let's take it. Three, two, one. Power. Let it drop. So remembering that your swing is not a squat, it's a hinge, and it's power. And then Lock it out and then let it drop. What does that mean? That means that we're letting it drop right through here, and we're not lifting it with our arms. We're letting our lower body power it up. We're pushing in. We're locking out at the top, and then we react. Lock out, Let it drop. Power up. Let it drop. Three, two, one. Swing and relax. Pedal those feet. Catch your breath, team. Let's grab a sip of water. Look at that. We're a third of the way through. How we feeling? I hope good. Angela likes my workout here. Thank you. Michelle is enjoying our cardio. Cardio or cardio? Cardio, however you want to look at it. All right, team, shake it out. Right here. We're gonna get it done with round two. All right, Again, we're gonna start with an option for some cardio that you have the option to take it party, right? So you're either gonna do that squat up and back. You can even think of it as a little shuffle, right? Or you can take it to a little slide. It's up to you. Then we're gonna grab those weights. We're gonna do a lunge and a bicep curl. All right? We'll alternate our lunge to keep it moving, and then we'll take it down for some mobility. Go ahead and roll those shoulders. Shake everything out. Here we go. Step it, step it. It's cardio. It's cardio. Or slide. Slide back and back. You can also, if you don't want to go on the diagonal, you can just step it side to side or a little shuffle or slide. I kind of like the diagonal. Like, you're moving up and back, but you do you your workout. Just have fun with it. Whether that's regular cardio or a little party. Yes. Evie, jumping in to say hi. Good to see you. 5, 4, 3, 2, 1. All right, team, let's take it to a lunge and a bicep curl. So I'm gonna take it with with my dumbbells. If you have a kettle bell, you can take it with a kettle bell and just curl on one side. We're going to step back, train tracks. Lunge and curl. Curl at the bottom. Come about of it. I actually want you to hold that lunge at the bottom to curl. Stay low, get grounded. If that's not right for you, you can just do the curl or just tap back, curl. And here, let's get it done. Roll those shoulders back in three, two, one. Here we go. Lunge biceps. Step it up. Right here. Lunge, biceps. Yes, you can. Here we go. Down. Boom. Get low. Curl it up nice and strong. Here we go. Sit low. Steady yourself in that heel. I know. Remember, on that lunge, it's okay to hinge forward just a bit. In fact, we want you to be a little bit forward so you're not straight up and down. What we don't want is for you to round those shoulders. Right. Five, four, three, two, one. And relax. Yes, team, let's take it down into a plank position. I'm going to give you a few options. Hey, from Miami. Doing videos on the lunch break. Hello. Hello. All right, team, so you have two options. You can do child's pose to cat, cow, or you can take it to that down dog. Drive the knee in, little pigeon. You can either actually bring it all the way down and stretch, or you can just bring the knee in you. If you'd also rather just hold a pigeon, maybe you just did the stretch today. That is an option, but we're gonna get it done. 40 seconds, mobility. 3, 2, 1. So we're going down, dog. Bring that knee in cross if you want. Stretch it back up, down, dog, and here. Remember, you have options. You can also do child's pose to cat, cat, cow. That feels good, too, right? We need it. I know. Sweet. Cat, cow. Keep it going. Yes. We are sneaking in some core. That was intentional. Bring it up. And here we got 5, 4, 3, 2, 1. And relax. This is it, team. Your last round. Choose your own adventure. 2. Do you want to do cardio slides? I'm gonna do that. Do you want to do a lunge and a bicep curl? You can take it that. Do you want your down dog and your pigeon or cat, cow, child's pose. Up to you. Last 40 seconds. Choose your own adventure. It's a party in 3, 2, 1. Here we go. Last 40. Slide, slide, or squat? Squat. You can also bring those hands up if you want. Maybe you want to really get fancy with your party. Right through here. Side, side. Remember, you're doing that lunge. Hang out at the bottom, then curl. There we go. Lunge, hang out, down, dog to pigeon. Just get that mobility. Whatever feels good to you. Yes. Breathe. 5, 4, 3, 2, 1. All right, team, how about we go to another swing? Catch your breath from that. Especially if you're doing the cardio like me or really any of it's up. Hope you're feeling it. I know I am. All right, team, so let's a take. Take it back to a swing. You can take it with just the deadlift, if that is a better option for you. If you want to go with the swing, remember, you can do one dumbbell, one kettlebell, or two dumbbells. Up to you. Let's hinge it right here. Let's wrap that core, and let's get it done. Shoulders back in 3, 2, 1. 30 seconds. Here we go. Power it. Drive it up. Let it drop. Let it drop. Right. And up. Jingle bell, swing. Right. If you've done any of my past holiday hit workouts where we have a lot of themed exercise, I'm gonna post some of them for you guys again. And we'll do this again as we head into the new year. Drive it up, let it drop. Drive it up, let it drop. 10 seconds. Powerful swing or deadlift. Up to you. We got 5, 4, 3, 2, 1. Swing, and relax. Pedal your feet. Yes, team. Quick sip of water. Let's get it done on that. Turn it around. Destiny's heart rate is up. So is mine. I'm so glad you're right there with me. All right, team, so let's take it to our next move. Make sure you got a little bit of space, right? All right, so holiday theme. No matter what, you can either just do an ice skater, right, or take it party. A little bit of disco slide, right? Ice skater, speed skater, like we've done before. Take it there. That is your cardio. Join me in three, two, one. Here we go. Skater side to side. Also really getting that lower body. So really push out of that hip or disco skater right through here. You decide your speed. Maybe you're going a little quicker. Maybe you're getting low with it. You'd rather get more of that curtsy lunge you do you. It's your workout. Whoo. Breathe. I can hear my disco music. Back from our move challenge, you were here for that? We have fun. Yes, team. 5, 4, 3, 2, and breathe. Meet me on the mat, team. All right, so one kettlebell, if you got it, or two heavy dumbbells. So I'm gonna go with my heavy kettlebell because we're gonna go a close press, so our elbows are in either way, either with your kettlebell straight up or with your dumbbell. So we get chest, shoulders, and lots of triceps. Carter, Hazel, and Noah. Hello. Hello. All right, team, so. Oh, I'm glad I picked the heavy one. Here's what we got. You can just do the press. If you want to add a little bit of a toe tap or a bicycle for your core, you can do that as well. Join me here. Here we go. Straight up, press and down. Elbows in. Core is engaged either way, but if you want to add a little bit of extra core, keep it controlled especially. Oh, I got my heavy one, but I'm sticking with it. I'm wishing that I had my lighter one, but I'm gonna go with it. I'm gonna slow it down. Take your time. Elbows in, team. Right through here. So elbows staying close is really going to activate those triceps, the back of the arms, while we keep the core engaged. Either way, whether you're bicycle or toe taps or down, that core is in tight. 5, 4, 3, 2, 1. Right. All right, team, let's take it back to a standing position. This mobility is actually going to get some lower body as well, so a little bit of mobility. It's that side lunge. I want you to reach and reach, side reach and reach. So you can stay low with it to really get that opening and also get the hips, glutes, hamstrings working. Or you can step into it if you want a little extra cardio. Up to you. 40 seconds. Mobility in three, two, one. Here we go. Reach. You can step in and out. Reach, opening up in the chest as you sit to the side, opening up in the hips again if you want. You want a little more? Stay low, stay low. You're shifting side to side again. Hip opener, but also lots of work, right? So everything we're doing pretty much is getting. Accomplishing a few things, right? We're getting strength, we're getting mobility right through here. We got 5, 4, 3, 2, 1. Shake it out, team. All right, this is it. Let's take it. We've got it. Your pick. Choose your own adventure. All right, you got your disco skater or speed skater. If you want to have a little fun with that cardio. You've got your press, close grip, press for upper body, and a little bit of core if you want to add it, or that side lunge. I'm gonna go side lunge. Let's do it. 40 seconds. Second breathe. Right through here. Yes. Right through here. Yes, team. Boom. Reach it up again. If you want to stay low, reach and open. Step in and out. Yes, team. Ha. And breathe. Five, four, three, two, one. All right, guys, let's get it. One more swing. Jingle bell, swing, whatever you got. Deadlift or swing, it's up to you. It's the last one. We got one more circuit. Let's take it right here. So should shoulder blades back, you can come up out of the deadlift. Keep it there. Or swing it. We got 30 seconds. Let's do it. Power up. Three, two. Let it drop. Up and back. Drive it up, let it drop. Yes. Here we go, team. Lots of power, lots of core. Locking out at the top. Squeezing those glutes and hammies. Yes, you can. We got 5, 4, 3, 2, 1, and relax. Pedal your feet, team. Heart rate is up. Can we get one more round? I know we can. We're moving fast. That is the fun of these live workouts. We love it. Let's start with a little cardio. We're gonna go star jack. So you have an option. You can either go star and down, star and down, or you can really take it up, get low in between. So it's not just jump, jump, jump, jump. It's up, get low for your legs. Up, get low for your legs. 40 seconds, then we got some strength, then we got some mobility. We are finishing it out strong team. Hang with me. In three, two, one. Here we go. Star and down. I bet Carter and Hazel can do this really well with their mom. Megan. Show me. Right here. Remember, you don't have to jump. Just out and in, star and in. If you want to have fun with it, you can make it party. I know. You can also do every other one, right? Up, jump, and then up. 10 seconds, right? Who's feeling their legs? I know I am. And here. Bring it up and down. Three, two, one. Power. Yes. This is a cardio week. All right, team, so. But let's keep it going. Here's what we got. We got a goblet, squat, and a press. I'm gonna give you some options. You can just do the squat. You can keep the goblet squat here, sit low and press, or you can come all the way through. We got clean, squat, and press. Hang with me. Let's do it. 40 seconds. Here we go. Clean squat, press. Yes. Team, take it up. Boom. Take it up. Breathe. Yes. If you're just doing the squat in the press, totally fine. Get low and drive it up. Get low, drive it up. Up to you. 10 seconds. Clean Squat Press. Boom. Clean Squat Press. 5, 4, 3, 2, breathe. Meet me on the mat, team. All right, you're on all fours or you're in a plank position. We're just going to do that T rotation. So you can either be on your knees, alternate big stretch, back to all fours, or a little more core. Add that plank. Rotate back to center. Let's get it done. Meet me on the mat. Zip up that core. Lift up on that pelvic floor. This is It. Here we go. And down. Yes, team. Open it up. And down. Big reach. And back. Bring it up. Back to center. Core engage. Even if you're on those knees, I want you to really think about lifting from that lower oblique, zipping up the core right here. Up. And here. And breathe. 10 seconds. Can you get through each side? One more time. Three, two, one. Stretch it back. On your feet, team. One last round. Choose your own adventure. You can do those star jacks. You're a superstar if you're doing them. You can do clean squat and press. That's what I'm doing. Or you can keep it with that T rotation. Let's finish it out. Choose your own adventure. Three, two, one. Here. Go. We. We go. Drive it up. Yes. We got clean, deep squat power. So lots of power on this move. Breathe. Yes. Breathe. Yes, team. There we go. All the way through. Ten seconds. Up. Three, two, one. Oh, team. Yes. You did it. Grab a sip of water. You know what? Looking at that clock, we got just enough time for a bonus move. Yes. Here's what you got. One weight. If you want to have that minivan because I promised it, you can have it here, too. Above your knees. One weight in the front. Here's what we got. We're going side squat, side squat, snatch and snatch. That's all we got. All right. Side to side and snatch. If the snatch is not right for you, upright row. Let's keep it simple. One minute in three, two, one. Here we go. Side and side, get set. Snatch or upright row? Either one. Step it out. Side get low, get set. Snatch. So much fun. Guess what we're not doing Going down in a plank. We got side, we got side. Get set. Power it up. Power it up. Totally fine. If that snatch is not right for you, bring it up Row. Bring it up. Row. So close. 15 seconds, team. Breathe. Take it up, take it up. 5, 4, 3, 2. Finish it out wherever you are. Yes, team. Oh, my goodness, you guys. I am feeling it all over. Maybe you are too high. Shake it out. Mel knew there was going to be a bonus move. Probably most of you did. Usually you can count on a live workout and a Monday workout to have a bonus move. But you never know when I might throw them in there. Give yourself a little time. If you're like me and that heart rate is way up. I'm at 160. Don't worry about what mine is compared to yours. Our heart rate zones are going to be different based on so many factors. Age, weight, height, fitness level, gender. So don't Go by mine. Yours is specific to you, but let's bring that heart rate down. Hey, Heather. In Philadelphia, Yvette is late to the party but waiting for it live and then she's gonna, ah, she got a sneak peek of the bonus move. Then you're gonna go back to it. Get a little stretch right through here, team. So if you need to grab onto the wall, you can. Arlene, love the bonus move. Yeah, kind of fun you a lot of times we're going up and down right where we're doing some sort of a pop up just to get a little extra core, you know, I love it but sometimes it's fun to keep it all up or all down. Little stretch right here. So after this team, I can hang out for a few quick questions and then we have a really busy day of catching up. We've had a super fun week over here. Maybe you've seen seen a little bit in my stories. We're gonna put your hand back here, take it right here. But we've had Vivian, our employee, our co worker, our Body Fit registered dietitian, nutrition, but she also wears a lot of hats here at BodyFit by Amy Graphic Design Marketing, my co leader in the BodyFit Athletic Club. But she was in town this week and it was so fun to have her. We got so much Planning done for 2020, 24. I cannot wait to share things with you all as we develop them. So many things beyond just the workouts that you're seeing here. New things in the Body Fit Athletic Club, new programs, new options for free right here on the YouTube channel, new things in the app, new ways to connect with us. And especially going into the new year, we want to be a part of your journey. We want to help you cut through all the New Year's noise and all the advertising. You're going to get targeted with all the things that are going to tell you that you need to be smaller or you need to take up less space or you need to be a certain size or you need to eat a certain way. We want to be part of the team to tell you, listen, this is your body, this is your journey. Let's help you find your happiest, healthy self in a way that's sustainable, that's enjoyable. Let's do it. So get excited about that. But all of that to say, I have haven't done a lot of workouts this week so this felt really good and also challenging. And we got a lot of catching up to do today. So if you have some questions you can put them in the chat. Roll those hips and please continue to stretch on your own if you want, if you have time, because we all need more. Make sure you check out those mobility workouts. Ah, thank you, team. One hand on your heart, one hand in the center. Close your eyes. And I just want you to take a minute and say thank you, body. Thank you for showing up for me today. Thank you for showing up for me every day. Say it out loud. I know it's silly. I know you feel a little cheesy doing it. But this is a part of our holiday hit challenge, this thankfulness. We're thankful for so many things this time of year. Let's be thankful for our bodies. So thank you, body, for showing up for for me today and every day. Let's get one big deep breath in and out. You did it. That was your holiday hit. Kickoff party workout. Great job, everybody. Oh, thank you so much for being here with me today again. If you have any quick questions, we're going to put them in the chat. I can hang out for a few minutes and then I have to go meet with a Body Fit Elite client. We are going to be releasing more about when we have openings in Body Fit Elite. That is where you get to work with Vivian and I. One on one for one on one coaching. And within that you also get a Body Fit Athletic Club membership. But all of that will be coming in the new year. Right now we're focused on holiday hit. We have four more weeks and as we get closer to the end of the year and we get to those holidays, I'm going to give you some more options and we're going to have some shorter workouts. Obviously the whole month is in that 25 to 35 minute range. There's one workout coming up this week that's 40, but you have a bonus round, a bonus circuit so you can make it a little shorter if you need to. So don't come at me for that one. But it is going to be a fun week and we have so many fun workouts coming up this whole month. But when we get to that week or two, by the end of the year, we're going to have some short things. And remember, if you're on that email list, make sure you are on that the email list because you're going to get your weekly calendar. In addition to those links, we're sending you the weekly calendar that's usually reserved for the Body Fit Athletic Club. That is where you get bonus burns. You get an extra 10 minute workout that you could either add on or you could do instead. Maybe you've got a really busy day and you want to do something but you don't have time for the full 30 minute workout. You can do that bonus burn. It's usually something similar in the strength of the cardio or mobility, whatever we're doing that day. Gus and Candace. Yes, they are plum tuckered out. I love it. Melanie. Yes. The app is on Android and Apple Gene. Wonderful way to cap off week one of holiday hit. Yes, I agree. That was so much fun. Thank you, Karina. Thank you, Jean for being here. Jamie, everybody. Love seeing you. So, so many fun things happening for the rest of the month with holiday hit. Arlene, can you please share an approximate date early mid, late January for elite openings? Yes, it will be somewhat early, if not the end of the year. We have several people, as you guys know, we opened it up a couple months ago. We only have a certain amount of spots for that because it is very time consuming and we want to make sure that it can be very personalized and customized to you. So it will either be towards the last week of the month because we know for some people that may be a Christmas gift or holiday gift that you may want to ask for. But we probably have those openings to start beginning of January. So Raphael says I have a Samsung smartwatch. My phone doesn't accept Apple watches. Okay. Yeah, you still listen, our app is also we have a web version so you can get it on there as well if you're joining through that as well. Thank you, Kirsty. Thank you, Alyssa. Excellent. Excellent. Oh, good. I think it's going fast, but I think Megan said that she got pictures of the kiddos. I hope so. Jenny loves doing mountain climbers. My wrist hurt when I'm doing them. I want to know how I can modify, but I don't feel like the standing version is enough. Yes, there are other ways to do them. Hi. You want to come say hi? Here's my little mini in all of her pink today. We're having a little hard time this morning, but can you say hi? Can you say hi? Body Fit by Maya so here's an option for you, Jenny. Yes, I know the standing sometimes isn't enough or you don't feel your core. If you have anything that you can do on an incline, maybe that's a bench like this. Maybe it's even the couch. Maybe it's a countertop. Anything that you can do an incline where you can maybe grab on the sides and sit of having that super flexed risk. Something like that could be an option. Oh, thank you, Maya. Another option would be, and you've probably heard this one before, to take a set of dumbbells if holding like this works just like that. And then a third option, which actually I tell a lot of people for planks. Maya, can I use your blanket for a minute? Just. Okay. All right. Well, is you can fold up. Thank you. You can fold up a towel. You don't need something like this, but a hand towel. Because essentially what is happening when it's tough on our wrist. Mine's doing some mini band. When it's tough on our wrist is we're getting into that hyperextension, hyperflexion. So if you can put your wrist a little bit here so it's not as much into that flexion, that extension just like this. If you can see my hands where you're. It's kind of just underneath the palm of your hand, that can be really helpful for a lot of people. And then as you get stronger and you develop some of that flexibility, you can take a little less of a towel. And then eventually it does get better over time. So. Hi, Paula, everybody is saying hi to you. Susan in Phoenix, Arlene says hi, Princess Maya. Yes. All right. Any other questions? Allison is excited for holiday. It's h. It's going to get all those through the holidays. I know. It certainly does for me. And again, remember, it's not about staying on track or not falling off the wagon. It's just about moving. It's about sustaining the things that make us feel good. Our self care habits. We were talking about this in the athletic club. Vivian and I also did bit little a the live this week in the show up and keep moving group. If you're not in the athletic club and you're on Facebook, you can join us in the Facebook show up and keep moving group. All these links are in your description below. But we'll be doing more live events there. Q and A's. And also we have our triple hit challenge where we're focusing on hydration, getting half of our body weight in ounces. If you don't know your body weight, don't get on the scale. Scale. It's not worth it. Just make a guess. Just aim to get more hydration in your life. More water. We're focusing on hydration. That's our h. Intentional movement. So it can be these workouts, but it can also be ice skating with your family or shoveling snow or taking a walk or having a dance party or cleaning your house for guests to come over. Any of those things. Intentional movement, we want that. And then the T is thankfulness. So being thankful for our body, for wellness, our for our mobility, for our health. Yes. All right, team, so any other questions that I missed? Kurt, do you see them? If you can scroll through and see otherwise. Team, thank you so much for joining me today. I love connecting with you live. And again, we are going to be having more of these live workouts. A couple towards the end of the month and the beginning of the year. And let's see, see. Oh, Don has shoulder tension this week. How do I know what's normal pain and what's caused from improper form? That's a really tough one. First of all, I have to say, anybody with pain, if you have pain that's not getting better with rest or with stretching, make sure that you do talk to your healthcare provider. However, a lot of us get shoulder tension because of the things that we do all day long. Right. Sitting at our computer, looking at our phones, driving. So those shoulder mobility exercises that we do, opening up on the wall, things like that, we're going to have those snow angels on the floor. I'm going to be doing more 10 minute mobility workouts. So we have a mobility series. All of that can be super helpful. But I think if you're feeling pain in a workout or after stretching, a little bit of rest. And also, you know, slow it down. That's always my advice with form. If you're not sure about form, slow it down. Take a video of yourself or do it in the the mirror. Things like that can be really helpful. You may see that you're holding a little tension one place or the other or just take it. Lighter weights or just body weights. So Melanie, more body sit workouts? Yes, they're coming. Melanie says I needed a shoulder friendly workout. Did not expect it. Kick my butt so much. Yes. So body sit. I made a series of seated workouts there on the 10 minute range. They do actually focus a lot on that upper body. So we should do some that are not as that are more mobility based. So thank you for that, Mel. That will be coming in soon. All right, team, so many fun things coming up for this month of holiday hit. Thank you for joining us. Make sure you're on the email list that you're staying connected with us on social media and through the emails, through the groups and I will see you all next time. Have a great weekend, everybody. Hey, Livia.