35 Minute LIVE BodyFit by Amy Dumbbell Power Circuit Workout

Oh, Happy Saturday. Hello, everybody. Okay, can you guys say hi, Lori. Hi, Sandra. Lizette is here from Pennsylvania. Okay, you want to show them your shirt? Show them. Look right here. Look right here. And be strong like Louisa. Yay. Okay. Yes. We love them. Hey, Dolores. Linda here. All right, today we are doing Dumbbell power circuit. Get excited. Okay, can you guys get ready to go with Daddy? Can you wave? Yep. Go wave to the camera and say bye. Okay. Yeah, Bye. Okay. Okay, that's good. Okay. Okay, everybody go with daddy. Bye. Good news. Yes. Mallo says yay. The kids are back. They weren't here the last two weeks. Hey. Jess is going to be doing this tomorrow. Going for a hike. Enjoy. Carrie and Jeff in South Carolina are here. Oh, okay. Thank you. Love you. Bye. Okay, Alozia is here. Laura is here. Hey, everybody. Thank you so much for joining. Oh, we have New Jersey represented. Sarah is here. Happy Saturday. All right, team, so welcome. Kim in Buffalo, New York, Carrie in Austria. Oh, I love it, Jess. I know. I love Maya's shirt, too. She loves Louisa. All right, so beautiful day for Katie, for a lot of us also here in Los Angeles. Today we are doing a live 35 minute dumbbell power circuit. Get excited about it. We're going to be using our dumbbells. If you don't have dumbbells, just use whatever you've got. We're gonna have three circuits of three moves. We will have a strength round followed by a power round. So in that power round, if you want to stick with the strength move, you can. You always have that option. Of course, you know, I will give you lots of different options. Kayla's gonna do it tomorrow. Tamika is here. Yay. Angela is here. Oh, yes. It's hard to see the light with this, this specific camera that we use. But we have a new logo. Bodyfit by Amy. Jen, I'm so happy you can make a live to Heather. So Joanna in Florida. Karina. Yay. Going to do it tomorrow. Harsh. In India. All right, so, yes, you may have noticed things look a little different around here. We painted the wall again. It's white. And we have our new logo. We're going through a little bit of a rebranding. I know it's a little hard to see the blue, but get excited. In a few weeks, we'll have a brand new website. We also have lots of new apparel with the new logo. So check out the website. Rachel is here. Heather in Florida. Ruby loves the background. Emily and Ryan. Oh, Emily's taking the day off. Good for you. Good for you, but Ryan is here. All right, so give yourself some space. Make sure your weights are close by. I'm. I am back to working out mostly, but I am still recovering from my skin surgeries on my leg and my shoulder. Everybody see your dermatologist. Get your skin checked. But. So I'll be taking it a little easy, especially on things where I go over my head. I just got my stitches out about a week ago, so I'm just being a little careful with this. I feel really good. I filmed some workouts yesterday, but I'm going to be a little careful, so I will cue you when I'm doing that and show you. I may just drop out with some of the weight. All right, so let's go ahead and get started. We're going to get everything going here. Make sure that you have space. Ah, thanks, everybody. Thanks for the. For compliments on the new logo. All right, so let's go ahead and start moving our bodies. You can march it, you can jog it, whatever you need to do. It's a little trash here. Probably from my kiddos. Who knows? All right, so march it. Thank you. Lori's asking, how am I feeling? Where are the babies? You just missed them. You go back to the beginning of the workout. They are here being super loud and saying hi to you. Oh, thanks. Hey, Robin, Scotty, Caitlin here with the kiddos again. Hello. Big, deep breath in and out. One more, and let's open it out right here. So stretching those arms out wide here to here, opening up the knees and the hips. I'm going to drop my arms out on this, but you keep going. And then let's hold it here, stationary. Just reach and reach. You can take one arm up if you want, or keep it low. Just opening up those hips right here. 3, 2, 1. Let's bring it in. Let's squat it. And then let's hinge it. So sometimes we call that a good morning squat. And then hinge just like this, right? Take it low, take it down one more. And then let's do a squat and a little hip roll. So here, roll it through right here. You don't have to get super low on these squats. I know we got some squats coming. Hey, Charlotte is here. And Fazia. I am so glad. Carla. Hello. And then let's just hinge it, reach it down. So reach up, reach down the front of the legs, taking it here. And then, of course, if you want, you're gonna walk it up to that inchworm. Feel that core firing up. Walk it Back all the way up. You keep going with that. If you want, you can stay right here and just reach it up or take it out with the inchworm. It's up to you. Let's get one more. Hold it back right here. Press up. Down, dog. If you want, you can tap those knees or tap those toes. We won't stay here very long, but lifting the hips, press those heels down. Last one right here. Walk those hands back. Let's tap it out right here. Yay. Jacqueline made it just in time. Ivana and Croatia gonna do it when you put the baby down. Y Jean. Hello. Let's reach those arms up and then hold it here. If you can take that hand all the way down. Take that hand up. We're gonna reach under and up. You can keep it small like me, or you can extend it all the way up, up to you, and then drop that back knee. Take it down and up. Open the hips. Yes. And then switch your side. So other leg goes back, other arm goes down, if that's good for you. Otherwise, keep it right up. And then reach it under. Open. Breathe right here. And then drop the knee. Take it down and up. Good. Step it in right here. Round it up. Tap and reach across, huh? Yes. Robin and Scotty in Alberta. Welcome, welcome. Take it over your head right here. I'm gonna keep it a little lower with this one. I actually, like I said, I feel pretty good. If you're just joining late, I'm still recovering from some skin surgery. I had a couple melanomas removed, one on my leg a couple weeks ago, on my shoulder a couple weeks ago. So I'm being a little careful. I'll be extra careful when I'm and lifting the weight over my head. I did some workouts yesterday. I'm feeling pretty good. I am cleared to work out, but obviously still healing. So it's hard, though, because I feel good. I still have some tenderness. It's a little bit sore, but I feel like I could do everything. But it's that thing of just because I can doesn't mean I should. Right? As I remind you all, something we talk a lot about in pregnancy, something we talk a lot about if you have an injury, you're recovering. Still got to listen to your body, but also listen to your common sense. Right? Stretching it out right here. All right, so I'm gonna have you all start with just some hamstring curls. You just keep it going right here. If you want to keep it with mobility, Just take it here if you want to have a little More cardio. You can add that jump. You can also add those arms up. Watch me. So if you miss it, we have three circuits, three moves. Upper, lower, core. We go through them two times. We start with a strength round. 40 seconds. Then we go to our power round, which is only 30 seconds. I'm going to talk you through all of it and give you lots of options. So we are starting with your lunge. All right? So basic lunge. It can be whatever you want. We're gonna reverse it and down. If you want to tap it, you can do that too. And then we're gonna take it to our row. All right? So go ahead and grab those weights. You can also do this with body weight if you want, especially when we get to that power round. Otherwise, we're gonna take it here. One foot forward, one foot back. We got 40 seconds, right? 40 seconds left. Zip up that core. Shoulders back. In three, two, one. Here we go. Lunge it down and bring it up. Take it down and up. You got this, right? Modification. Of course, you can just tap it back, or if you feel better with your balance and you want to keep it that stationary, lunge or split squat, totally up to you. Take it here. Only going 40 seconds. Then we get a little break. 10 seconds to go. You can probably go heavy on this one, but it's up to you and where you are. Again, you'll still get the work even if you just do body weight and relax. Good. All right. If your hands do need a break, you can always set your weights down in between. Just make sure that you're using good form, that you're bending your knees, that you're not just rounding in that back to do it. All right, go ahead and pick them back up. Let's get the same thing. Other side. We're gonna take it back in 3, 2, 1. Lunge it. I know I usually show lunges from this side because I want you to see dropping the knee, you can let your chest come forward just a bit. Not rounding in the back, but letting it drop forward will give you a little bit more in that front leg. Right. But I also want to show you from the front, because watch how wide my stance is. It's not here. That's where we feel up balance. It's here. Train tracks, we say not tightrope. 10 seconds. Shaquante. Can't join the workout, but go team. Thank you. You can always do it later. 3, 2, 1. Relax. Bend your knees. Drop those weights if you need to. We are going into our regular row. It's 40 seconds. So if you need to, you can do a row and then a hinge. Come up out of it. Otherwise, we'll just keep it a row. Go ahead and grab those weights. Roll those shoulders back. Hinge it here. 3, 2, 1. Row and up. Squeezing in the shoulder blades. So I'm hinged with two feet. You can also stagger your feet, or if you need to, you can always put a knee on the bench or both knees on the floor, pulling the elbows up and the shoulder blades in. So bringing those elbows in tight, that's where we're going to keep it. All right, again, if your back needs a break, come up out of it, hinge back into it, Squeeze in those shoulder blades. Here we go. Breathe into it. Our first set. 3, 2, 1. Relax. So weights to the side. You're gonna hang on to one of them. We're gonna come down on to your back. So one weight, if you want. Up top. If you're modifying, especially prenatal post and early post, you're gonna take it to that bridge. Otherwise, let's bring those feet up. We're gonna lower the leg one at a time. In three, two, one. Here we go. So lower. So I want you to hold the weight right above your chest, all right, so we're pushing into that weight so we get a little bit of extra core work. Think of those hips coming towards each other, ribs coming towards each other, navel to spine. If you're feeling that back, watch me. I want you to tilt that pelvis in, right? Even if you're not, it's a little pelvic tilt to keep everything engaged. We're just going right here. Breathe. 10 seconds. You don't have to go as low as me. You can keep it there if that's better for you. Push into the weight. Keep breathing. Three, two, one. Excellent work, team. Back up on to your feet. All right, so here is what we got. I'm gonna show you with no weight, you can add weight. We're going into our power round. It's only 30 seconds. We got right side, left side. We're gonna lift up in the back for 15. Lift up in the front for 15. Join me here in three, two, one. Here we go. I'm going no weight, but you can, of course, have those weights if you want. I'm just being a little easier on my leg. So it's power. Drive it up, heel to glute. Keep it there if you want, or if you want to try it to the front. Drive it up, drive it up. You're bringing the knee towards your chest. I know that is not easy on that back leg too. So if that is too, too much for you, you just keep the back. Three, two, one. Shake it out. Burn. Right? Catch your breath. We're gonna do the same thing. 30 seconds on the other side. Let me show you one more time. You're here. Bring it up. And then you're pushing up the front. Ideally, you drive that knee to your chest, but even if you just get that foot off the ground, that's where the power comes in. In. Do what is best for you. With or without the weights, we're gonna feel that heart rate, right? Let's get it done in 3, 2. 15 seconds of each power up. Power up. Up to you. You can have those weights too. Always an option. Core engaged. Yes. Burn. I know, Faye. Here we go. Drive it in. That one's harder. Drive it up. There's always one that feels a little less coordinated, right? Power. 3, 2, 1. Ha. Water if you need it. So after these power rounds, we get a little bit longer of a break, a little bit more of that rest ratio. Here's what we got, team. We got 30 seconds each side with our row. We're gonna go one row and then high pull or one row and snatch. If you're not comfortable with the snatch, I want you to just do the high pull. 30 seconds. 3, 2, 1. Here we go. Row, High pull. Looks like this. Up or here. And snatch here. If you're not familiar with your snatch, you just take it. High pull. That works too. Yes. 5, 4, 3, 2, 1. Breathe. All right, Doing same thing. Other side. You can stagger it like this. Your feet can be parallel. One row, one high pull, which is elbow coming up to here. Or row, snatch. Remember, on the snatch, you're pulling up close to the front of your body, and then a little power coming up off of your feet to get it up. Let's get it done in three, two, one. Here we go. We got row or high pull. Row. Bring it up. Yes. Or snatch. Take it here. I'm gonna be careful on that high pull. Take it up. Yes. You can breathe, huh? Five seconds to go. You can always just keep the row. Remember, last one. And relax. Yes. Power round. Getting it done. All right, team, let's take it down. Here's what we got. Adding some power to that leg. Lower. If you're modifying, I just want you to add a little press to that bridge. Otherwise, press and twist. Power. Press and twist. You're going to the opposite side of the knee. Core is engaged. You got the power as you come up, but we're still slow in the core. In three, two, one. Here we go. Press and twist. Up, up. We're here. Yes. So we're getting that chest work again. Make sure you're pushing into that weight to get extra chest and shoulders while we get that core. I don't want you to rush the core. We're not powering through it this way. The power is slow. Power, right? Here we go. We got four, three, two, and one. Relax. Here is what is fun about this workout. After every circuit, strength round, power round, we have a power bonus move. That is right, team. We have three bonus moves today, but the good news is they are only 30 seconds. They're not a full minute. Watch me here. This is where we put it all together. All right? You can grab some water if you need it. Here's what we got. One dumbbell lunge. Row, high, puller, snatch. Switch your arms. Lunge, row, high, puller, snatch. All right, so we are putting it together. Not the core, but the upper and lower. You're gonna lunge it down. Row it here, high, polar snatch. Actually, we're gonna go a little longer on this first one because we got two sides. Let's go. 45 seconds. Because you can do it. Zip up that core, grab that weight. Three, two, one. Here we go. Lunge and row. High polar snatched with your arms. Lunge and row. High puller, snatch. Core engage. Down. Yes. Down, Up. You got it. Take it. Down or lunge. Row, high, pull. 15 seconds. I like to make that sound on my snatch. Or high pull. Right. And up. One more each way. Let's finish it out. Last one. Yes. Breathe. Now we get some water. Breathe. That is what it looks like. Team. First round was our longest round, all right? Because we had a lot of right side, left side. It's not that bad, I promise, as we go. We're almost halfway through this workout, all right? So catch your breath. Little cardio mobility. Tap it out right here. Right? Pull and pull. Ah. Shake it out. If you want more of that cardio, take it here. If you just want mobility, I want you to really open. Open up the arms stretch and bring them forward. Open them up, bring them forward. Heels to heels. You take it here. I'm going to talk you through our next round. I'm going to give you a little more talking through all of them while you stay here. We got our regular squat, all right? We got goblet squat right here. You're gonna hold one weight. You keep Doing cardio. But watch me. We got it here. When we get to our power, similar to what we did with the lunge here, squat, knee, all right, you can cross it, or you can just bring it up, but you're popping off of one leg. You don't have to jump it. You can actually just come up on your toes. So we'll get a little power squat again. We'll take the weight out of it. Then we got a curl and a press. You know what? You love it. Curl, pressure, press. Second round will be our power. Clean and press. Then we got a plank. I'll talk you through it. Go ahead and grab one heavy weight. We're gonna hold it at the center in that goblet, if you can. Or down low. Starting in three, two, one. Here we go. 40 seconds, strength round. Take it low, drive it up. So if you're holding that goblet, you can probably go a little heavier. And I want you to keep it close to your body when you're out here, we can pull in that back. So let's keep it close to keep that core engaged if you want. Drop it down right here if that's better for you. Right? Take it here. Drive it up, zip it up. Yes. 10 seconds. Wherever you are, remember, I want you to be where you are today. That's gonna look different for all of us. Last two. One more. Yes. Relax. Curl and press. You can go hammer, curl, or you can take it out here. Watch me here. Here. I'm gonna bow out of the press, at least with one arm. Or you can go hammer. But remember, we'll go hammer once we take it to the clean. So let's get it done. Zip up that core. You can stagger to protect your back, or if you feel good, right here. In three, two, one. Here we go. Up and up. In and down. So if you're going out like this, I want you to wrap those elbows in. We call this often called the Arnold press. Bring them in and down. Watch me. No, wait. And out. Bring them in and down. Core is engaged the entire time. Katie's gonna do this tomorrow. Tomorrow did. No equipment, no repeat. That was a fun one, too, right? Ah, Alexis loves this. Good. Me too. I'm so glad to hear it. Up and down. Bring it up. Dig it up. Last one. Right here. Up. I'm just doing one on purpose. Relax. Good work, team. All right, weights down to the side. We're coming to an elbow plank. We're just gonna hold it. We'll add a little bit more of movement if we go as we go. If you're modifying, I want you elbows, tap back, one leg at a time. Let's bring it here in three, two, one. You're holding. We're gonna start with the hold. I want you to take that little plank checklist. Glutes and legs and core and back are all nice and tight, but we're still breathing. I'm doing a little tilt of my pelvis. Not here, not here, but tuck it up and under, bringing the hips and ribs together. Let's do a little hip drop here to here. Slow and controlled. If you're modifying on the knees, I want you to cross. Take it here. Cross, take it here. Just like that. 10 seconds. A little less breathe strength. We got 3, 2, 1. And relax. Bring it up. We got power round. No weight on that squat, Remember, we're gonna drive one knee up and then the other. You decide how much impact you want. Let's get it done. 30 seconds here. Drive it up here. You can do this without the jump. You're here. Here. We just want power and a little bit of speed if you got it. 15 seconds to go. Let's get it done. Get low. Yes. That must be my power sound similar to my kickboxing sound, right? Three, two, one, breathe. Jaylyn is gonna do it tomorrow. Oh, I'm so glad. Help this new mama's confidence. That makes me so happy. Catch your breath, team. All right, you know what we're doing, right? We got our clean and our press. Looks like this. You get a little bit of power. Clean press. You can add a little push on the press too. Watch me. Clean, push, press. But it is up to you. I don't want you to get your back into it. Grab Those weights in 3, 2, 1. 30 seconds. And down, up. You don't have to do the power. You can keep it. Just your regular curl and press. You're gonna feel the weight a little bit more on the regular curl and press. You're gonna feel the power and the heart rate on the clean. Impress. So it's up to you, huh? I'm just gonna do one right here. Take it up. One more right here. Three, two, one. Yes, team. All right, we are back to that plank. This workout is going fast, right? Are we gonna have time for that last round? I think we will. All right, we're into our plank. Our plank. If you are doing the power version. Watch me. We're gonna do a little pike jump. Lift the hips. Pike, lift the hips if you need to. You can. You can walk it up or Just do the little dolphin plank knees if you can. Ready? Here we go. Take it up and back. Or dolphin if you're modifying. I still want you just to reach back. Reach back. Stay on those knees. Take it here if you can. Take it up if you want a little extra obliques when you're down. Drop that hip. Drop that hip. Pike, take it back and drop. Pike, Take it back and drop. 5, 4, 3, 2, 1. Relax. There's that heart rate. All right, team, so you probably guessed what our bonus move is on this circuit, because we love this move. We're gonna do a clean, into a squat, into a do a press. Watch me right here. Curl or clean. Squat with it racked. Power up with the press. Grab those weights. If you're not comfortable with the clean or you just don't want to do it, just do the curl. 30 seconds. Let's get it done. In three, two, one. Here we go. Clean squat, power press. Drop them back down. If you're feeling. Feeling good about it, you can clean right into that squat. Right? There we go. I'm just doing. Doing one, but you can do two. Take it up low. Remember, curl and squat is fine, too. You're still gonna get that high heart rate and that power last. 3, 2, 1. Yes. Water set them down. We're gonna have to work to get this last circuit in in time, but I think we can do it. Catch your breath, team. All right, here is what we got. I want you to take it. Big sweeps of the arms, cardio, mobility. If you just want mobility. I just want you to cross behind. Big arms to open up the. The chest and the. And the biceps. Tap behind. If you want more of that skater, take it there. Watch me here. Our first round, we got side lunge. We're taking it here and through here and through. When we get to power, you know it, we're gonna keep it similar. Tap. Instead of driving the knee up, we're just going to Tap it in 15 seconds. Here, tap, here tap. If you did that, no, repeat. You saw it, right? We love it. All right, then we are taking it to a halo tricep. So over the head in the halo. Then we've gotten a mountain climber. Then we have one more bonus. Let's get it done. Grab those weights. It's an alternating side lunge, so we don't have to worry about right and left until we get to power. Roll those shoulders back. Core engage. Give yourself a second to catch your breath. We're gonna get this in in three, two, one. Here we Go. Take it down, bring it up. Take it down and up. Use this strength round to settle your breath, right? I know we're really feeling it. We're going fast when we get to those power moves, right, take it here. Drive those hips back. Remember, if you want to keep it stationary, you're still going to get that work, right, maybe even more. Hips back. It's a little hinge at our hips and shift of the weight side to side. Breathe it in. Five seconds. Yes, you can. Three, two, one. Relax. All right, one dumbbell. Try to go heavy. If you can, you can. I'm going to be a little careful on this, but I'm going to get you started. Halo. We go around our head. Elbows in, Triceps at the top, then around, then we come back. Elbows, triceps. I want it super slow and controlled. Use the core. Let's get it done. 3, 2, 1. Halo. Around @ the back, triceps. Take it back around. So we get core, shoulders, and a lot of triceps in the back of our arms right up. This is why it's a little easier with one dumbbell, but try to go heavy if you can. Again, pushing in to the weight is going to activate that core. Get the shoulders and chest working harder, so keep it going. Keep that core zipped. Here we go. Here, Take it up, take it down. Right here. Elbows in. Let's get one more right here. Through. Yes. And relax. All right, we got 40 seconds. Mountain climber, if you're modifying, I want you to do a standing climber right here, either with or without the jump. If you can join me here. Lift it up. 3, 2, 1. Here we go. Bring them in. Remember, I would much rather you keep it controlled and slower than feel out of the control right here. I don't really care about speed. I want you to get your heart rate up, and I want you to get that core engage so you can run it but with control. We're about at that halfway point. If you want to cross those knees, you can remember, you can tap them in, too, or again, standing, especially if you're one of my pregnant prenatal. Up to you, but let's get it done. Five seconds. Core engage. Hips are stable. Three, two, one, power round. Let's get it done. All right, team, so you know what I said about side lunge. We got 15 seconds each side. Just tap it in, tap it in. With or without the weights, it's up to you. In 3, 2. 15. Side lunge, tap, push. So you're pushing out of that hip Right? And then tap, tap. You can have weights, too, if you want. That's going to increase it. 5, 4, 3, 2, 1. Right into that other side. Ready? Here we go. Down tap. So you can pump the arms, if that helps. Or again, you can hold those weights. Get it in. Yes. 5, 4, 3, 2, 1. Yes. Put this in the. No equipment, no repeat yesterday. And really just loved it. So hopefully you loved it, too. Enough to do it two days in a row if you did it. All right, team. Team. We got our Halo tricep. We got something fun. Watch me. You're actually going to keep it in front of your body. It's a slam. It's a slam. I want you to do side to side as if you had a medicine ball. And you were slamming. You were slamming. You can keep the weight close to your body as I'm gonna do, or take it Rainbow up to you. 30 seconds. Slam it. Here we go. Slam. Over your head, but still controlled. Or here. I'm keeping it close, but you can take it here. I know it doesn't look like the Halo, but I promise it's a power version. We're just getting it in, getting it done. Let's finish it out. 10 seconds. You got this slam. Tap and tap is if. As if it's a medicine ball. We got three, two, one. All right, team, guess what? I messed up. That climber was supposed to be your power version, but we're gonna do taps on your first version. I mixed it up. No worries. Let's just do the power version again. Let's get that climber. 30 seconds. 3, 2, 1. Here we go. If you feel like getting fancy with it, you can do four climbers and then a push up. Four climbers and a push up. Remember, I'm going cross. You can go cross or regular. You can keep it standing if you want. Sorry about that, team. I had it written down as plank, slash, climber. I want you right into plank climber. Five seconds. Get it done. We got four, three, two, one, and relax. Ah, look at that clock. Grab some water. We got just enough time for a bonus move. I know what you're thinking. We already did two bonus moves, Amy, but yes, we're gonna get it one more time. We're gonna get it all in with this round. You got your weight. We're gonna go side lunge with our slam. Watch. Slam over slam. Pop it down, pop it back. Climber. Four, three, two, one. Pop it up. So slam, side lunge, slam, side lunge, climber. If you don't want to do the climber down in the plank, you just bring it up right here for four. Makes sense? I think so. One minutes. Let's get it done just like a regular bonus. Make sure your weights are out of the way. Don't trip on anything. In three, two, one. Here we go. Rainbow slam. Take it down, pop it back, run it. Four, three, two, one. Pop it up. All the way up. It's at your own pace. Down and up. Whoo. I know. You're like one more mountain climber. You know I love a mountain climber, right? You can also keep it here, close. Here, run it. Four, three, two. 30 seconds down. So close. Finish this workout strong. So much power using our dumbbells. Breathe. What do you have in these last 10? You got it all. Let's finish it strong. Take it here. Run it. 4, 3, 2, 1. Done. Sit back in to the child's pose. Valerie says, haha. Let's do that power move again, right? Three power versions of that mountain climber. Sit back. Reach those hands forward. I don't want to stretch too much, but really reach forward. Sit back into that child's pose. You can scoop one arm under if you want a little stretch. Then other side, y'. All. That was fun, right? Bring it up on all fours. Roll through. If you caught Elise in my workout this week, she said, I think we have different versions of what fun is. So you can come up on those knees, get a little stretchy. That hip flexor, if that's comfortable for you, or even one foot forward, if that's not comfortable for you, then you just bring it on up to standing. Little hip flexor, open it up. Thanks for hanging with me. Fun format and good news, guys. You got more of that coming this month. Little announcement, Lex. Next Saturday, I'm gonna be gone. So we will have a premiere workout. Get excited. It is body weight power circuit, so similar format. It'll go fast. Let's bring it up. Stretch those arms to the back. And we have a special guest star, so make sure you tune in. It's going to be a premiere. It will be released early that morning. And if you are on my email list, you will get it. Stretch it back, take it across, roll through. So premiere workout coming up for you. And take it here across. I can't really take that, but I'm gonna roll my wrist right here. Huh? How do we feel, team? So remember, let's get that hip hamstring. Open it up right here. I'm gonna hang out for a few minutes. If you have any questions. Let me know. We'll chat. We'll have a quick chat. Always fun to say hi after these live workouts. If you are not doing the March challenge, our momentum challenge, I want you to join us. All you got to do is be on the email list and you will get the workout calendars, the week, weekly calendars with links. But there is still time to join us in the Body Fit athletic Club. We're having so much fun in there. We're doing a mindful eating challenge around nutrition, and you get a ton of extras with me and with Vivian, our Body Fit dietitian. So if you want that personalized help on your journey, if you want to be that accountability through the group, join us over there. Let's get one big, deep breath in and out. You did it. That was your dumbbell power circuit. Great job, everybody. Let's get some water after that one. Yes, Caitlin. I'm with you, sweaty mess. Oh, Caitlyn. Hi, Jackson. Hi, Jackson. Jackson wants to meet me in real life. I would love that. Jackson, maybe you could play with my son Kai. Oh, all right. I guess post surgery Amy is hardcore. Kurt says you heard him. Post surgery Amy. Hardcore. Listen, y', all, here is what I've learned. I've been very careful. I had my leg almost a month ago. I had my shoulder almost two weeks ago, and I had very limited activity. Whoo. And that was really hard for me. One, because I felt like I was getting behind in work. But if you notice, if you did some of the workouts this week, I had Elise, my friend, who is a comedian. She's lots of laughs. Make sure you do that cardio and abs workout. She's coming up again later this month. I had Kurt, my husband, who you guys all love. He's always behind the camera, but sometimes I make him be in front of the camera. So it's really fun. I'm working out with friends also. I just learned that our body needs that rest and that I need to work out. I finally was able to do semi real workouts yesterday, and it felt so good. Again, I'm being extra careful, but I'm realizing how much I miss being active when I can't do as much and how much I need it. All right, I'm gonna grab my computer. Jordan loved the format and the moves. I am so glad. That makes me so happy. Laura's heart rate is high. Mine too. I feel you. Sandra says a good, sweaty one. Thank you, everybody, for joining me today. All right, Lori loved the format and the leg and ab moves were Awesome. I like the bonus moves also. Good. Just thought it would be something fun. You know, we usually save that bonus move till the end. Thought it could be fun to have one at the end of every circuit a little bit shorter. Right? Thank you, Katie. Katie says good job taking care of your body. I appreciate that it is hard for me to slow down, but I had to. Right? And that's what we do. We have to listen to our body and listen to our doctors. Mallory says, does Elise know how popular she is in the Athletic Club? Listen, I have been sharing lots of the comments about Elise and Kurt with them because Elise was a new guest. Kurt, obviously you all have seen seen in a lot of workouts. You know, I've had my friend Jacqueline before Jacqueline, who is about to have her second baby. So I'll have some prenatal workouts coming up with her soon. But and David and Jeannie, my other friends who have been parts of the workouts before. I know you all love when I have special guests. It's super fun for me too to work out with friends. Obviously we couldn't do it for a long time with the pandemic, but we're getting back more into that because it is always fun to have guests stars when we can Lize that says thanks for always keeping pregnant mamas in mind. Wondering when I should modify. I'm currently 18 weeks pregnant, so you're probably right about at that point. Usually it is when you start. I generally say second trimester, but it's more when your belly starts to pop. That is when we have that extra what we call intra abdominal pressure which pushes out on our abdominal wall down on our pelvic floor. That's when we really want to be careful with the core. You still want to work your core, but you want to be more specific about what you're doing. So watch my I have a video that talks through the different modifications, but also you can visit all the prenatal core and those will show you some things you can modify. But generally speaking, you can do a lot of what you're doing. You do want to watch your heart rate, make sure that you're not getting your heart rate so high that you can't talk. We call it the talk test. So if you feel like you can't have a conversation, you're probably breathing a little too heavy. You want to take it down a notch. But other than that, you can keep doing what you're doing. Just really work on that ta breathing. I have videos on this to make sure that you are engaging and that you're supported when you're doing things, especially heavy lifting or high impact. But otherwise, do what feels good for you. All right, let's see. Alyssa's been sick all week. I'm so sorry. I'm so glad you stopped by to say hi. But yes, definitely feel better. Andrea. Adriana said the March workouts have been great so far. I'm so glad. Yay. All right, Betsy, lots of laughs this week. I know. Lori, what exercises can I do to strengthen my back and my butt? How many days do I take a rest day? So if you follow my calendar, which again, you can get just by being on the email list, if you look in the description, just make sure that you sign up for the emails. You're not going to get spammed with a ton of emails. You just get one a week. That gives you the workout links and the monthly calendar. If you're following the calendar, it gives you a good schedule. Right? So we have active recovery days. We have some cardio days in between our strength days. We have active recovery on day four, which is usually your yoga, Pilates. And then this Saturday workout is an optional workout. And I don't schedule anything on day day seven. But that is up to you if you want to keep moving, get some active recovery. So generally speaking, I like to take at least one full rest day, but everybody's a little bit different. Some people like to keep the routine. For a lot of us, it's getting movement in for our mental health. The biggest thing, I think, is to make sure that you're getting breaks from the high impact and from the heavy weights. So spacing those out with something in between for your glutes, those squats and lunges are your best bet, but making sure that you're getting super low, that you're pushing through your heels. Also a hip bridge. And if you don't have mini bands yet, get some mini loop bands. Those are great for glutes as well. Lower back, I mean, back is our rows and things like that, but also your Superman's things like that. I do have specific workouts for that, but in terms of knowing when to take a rest day, I would say follow the sketch. Let's see. Laura says it was so much fun with Kurt and Elise. Always fun with you. Thank you, Laura. Listen, I know it's fun with other people. I'm not offended by that. I love to have other people. Just the energy is different. It's just so fun to work out with a friend. Let's see. Robin Is asking, what is the difference between hips and glutes? So your glutes, in terms of the actual muscle. And we have gluteus mass, minimus, gluteus maximus are probably what we would say the butt muscle. Right. Your hips are more. We have abductors, sort of outer thighs. And usually when we're talking about hip, we're talking about your hip joint. It's a ball and socket joint. It moves in all different directions. So we talk about, like, oh, targeting your hips and hip exercises, but that's more referring to the joint. Your glutes are the muscles that wrap around that. And there's a. A ton of muscles. I don't want to get too much into the anatomy and bore you, but there's a lot of muscles that wrap around from your core to your glutes to your back, connecting to the hamstrings. But hip is more the joint, glute is more the. The muscle. But we also have abductors, which are your outer thighs. All right. Ah. Jean says, I never thought I'd be happy about three bonus moves, but here we are. Right? You got it done. Thank you for joining. Charlotte says third active time, had mini band yoga this morning, went for a walk. Excellent. I love that. And look, the great thing about that, Charlotte. Charlotte is making my point. They're all different, Right. She got mini band yoga, which did have resistance and strength, but also flexibility. A walk is lower impact and cardio. And then you had this, which was more strength than cardio. So it is fine to do that. Just listen to your body. Charlotte is, you know, has been working out for years because I know her because she's in the athletic club. I know that you will listen to your body and take a break when you need to. But again, making my point that all of those things are different. You didn't do three long workouts of heavy, heavy, you know, impact or strength. Yay, Lenny and your sister today. Welcome. Angela says taking a day off is an option. Angela. Yes. Yes, it is. But look, Angela is also a good example. Again, I know her. She's in the community that she works out every day. But you make sure you get some Pilates, some active recovery, some stretching, that it's not the same thing every day. But for you, it's about the routine. And you've had a very consistent routine for years. Right. All right. Katie says it's so fun to do these workouts live with everyone. Yes. That is why we started to do it. If you follow me for a while, you Know, I had a lot of workouts for a lot of years before I ever did live, even when YouTube released it as an option. But during the, you know, the early days of the pandemic, really, like summer, I think we started in June of 2020. There was a lot going on in the world and especially in the US and we started doing them as fundraisers and raising for a different organization every month. We probably should get back to that. But then we just realized we needed this, right? We needed this community. We needed to hang out with each other. It's always fun for me to feel like I love teaching classes. As you know, I'm in the home fitness world, but I taught classes for years and years and years in a gym setting, in a group setting, outdoor boot camps, things like that. I love that as well. I love the community aspect of fitness. So that is why we do them. And please make sure, as I always remind you, that you're subscribed to the YouTube channel, turn on those notifications. That way you know what our live schedule is is. And again, also be on the email list and follow me on social media. We do lives most Saturdays, but they're usually, you know, this year there's been about one a month where we've had to modify either us being out of town or something comes up. So there's. And when we do that, we release a premiere workout, something new, fun for you to do, but that's why make sure you're subscribed. Also, subscribing is the best way you can help me out as a creator here on YouTube. YouTube. So please do that. All right. Angela said, yesterday, I woke up earlier than usual. I got your Friday workout in before work gave me the energy I needed. Yes, I know not everybody likes to work out in the morning. I'm one of those people that doesn't like getting up for it, even though probably because I have to get up with my children, but. But we always feel better after, right? You always feel better after a workout. So remember that even if you just get five minutes, you're going to get that energy. And I have a bunch of 5 and 10 minute workouts just for that reason. So Melissa has a question. I can't hold a plank on my elbows. Does that mean I need to strengthen my arms or abs or both? So, Melissa, I wonder, are you able to hold it on your hands? Sometimes it's just a matter of what. Some people think holding on the hands is easier, some people think it's harder. We get a little more core Activation on our elbows, we need a little more shoulders and upper body stability. When we're in the high plank, I do a variation of both. As you know, it might mean shifting your position. So I often cue people to have your hands parallel. Sometimes when we put our hands this way, we internally rotate our shoulders, and that can put a little pressure on your shoulders. So if it is that it is painful or uncomfortable for you, you might want to shift your hand position. I say this one, but you can certainly do this if that feels better for you. It also might just mean that you need to strengthen your core. I don't think it's. It's usually not upper body strength, it's core strength. What I love and what I do, especially with my postnatal clients, after people have babies or with beginners, I love what I call plank singles. They're actually really challenging. I put them in regular workouts as well. But where you start on your elbows here, use your core to lift to your knees. Start with just that. But what you're making sure is that you're not pushing from your elbows. You're really lifting from your core to here. And then as you get stronger, then you add the toes to that. Use your core to lift to your knees. Use your core to lift your toes. Hold for just a couple seconds, Drop back down to the knees, drop back down to the hips. That. I mean, just doing that right now is really challenging for me. It's a great way for everybody to really hone in on those planks, because a lot of time with planks, we just jump right in. Our upper body is helping our glutes, our hips, all of those things are helping to really engage your core. Those plank singles, I should do another video on it because I have some, but it is such a great way to really isolate the plank. So check that out. All right, team, let me scroll back, make sure I didn't miss any question. All right, Elissa, will you be doing any live Bowflex workouts? Yes. So I haven't seen them in emails. Yes. So I was just taking the time off because of my skin surgery, and it was just easier to just take them completely off than to try to bring somebody else in or to modify. So they've been extremely flexible with me, which is great. So, yes, I will. Will be probably mid month, so make sure you're on their emails and also that you're subscribed to their channel. They do have other live workouts as well, and you can do any of my old ones, but I will be back to that hopefully soon, probably mid month. But was just in the meantime waiting for everything to heal. And as you know, with my own workouts, I was able to bring in guest stars and things like that and film a little bit ahead of time. But with the live ones, as you noticed, last week, Kurt did the live with me and before that we didn't have one. We had a premiere. Right. So. All right, team, thank you so, so much for joining me today. I always love working out with you all. Melissa says Elise was a big hit. I always thought her name was Dory. Right? That's her name on Instagram. Raising Dory, right? No, that is her. Her dog. She is the sweetest little dog, Dory. And you'll, if you follow her on Instagram, you'll see lots of fun pictures of her. Yes. So there you have it, team. Thank you for joining. I hope to see you soon. Remember, next week there will be no live workout, but there will be a premier workout, body weight power with a special guest. It's a fun one as well. Similar format. I think you will love it. And again, see, still time to join us in the athletic club. Use the code momentum for half off the first month if you just want to try it. We're just getting into the momentum challenge there, the mindful eating challenge. You get recipes, you get live, you get Q and A. There's so many fun things happening. It's an awesome community. So join us there. Have a great weekend, everybody. Thank you so much for joining.