35 Minute LIVE Dumbbell Full Body Burn

Happy Saturday. Happy Saturday, everybody. Can you say hi to Amanda and Lisa and Lori? Kai is doing his kickboxing today. Hello, Shelly. Megan, I said say hi to people. Yep. Good kickboxing. Good ninja kick. Can you say hi? Hi to the camera? Okay. Amanda is here. Here. Excited for the first live. All right, team, there's a screen covering my comments. Kurt, producer baby daddy. Hi. All right, so Eli is here. Welcome, everybody. As you know, if you've been to one before. Hey, Dulcie is here. Always chaos with my children in the beginning. But don't worry, they don't stay for the workout. All right, can you guys get ready to go with Daddy and you say bye. We're gonna do dumbbell full body burn today. And I'm excited. Aaron is here. Whitney, Elaine, Jess, ready for the burn. Okay. Okay. Hey, somebody left their babies. Hold on. Here we go. Here we go. Here we go. All right, all right, all right, all right. So welcome, everybody. Jocelyn is here. Angela. Happy Saturday. Elozia, dot C. Good morning, everybody. Or afternoon, whatever it is, for you. Whitney is here. And Dixie says hi to Kai and Maya. Emily, everybody loves Maya's jammies. Right? On Saturdays, we never get out of pajamas. Over here. Hey, Olivia. Robin is here. Excellent. Whitney, Diane. All right, Dan. Yeah, do as much as you can. Betsy is excited to work out today. Hey, Betsy. All right, team. So Dumbbell full body burn, as the name suggests, we will get a little burn. If you were here last week for body weight burner, similar format where we're gonna. We're gonna isolate. We're not gonna do any crazy compound movements, or many, I should say. But we are gonna build as we go. So we'll be adding on, no intervals. Don't worry about the clock. I'll worry about the clock. We're gonna get it done. Janice is here. Angela, Sandra, Cora. Yay. Janice made it to the live. Megan is here. Yes, the shelves did shrink. We cut them down. You know what it is, Delsey? It's that when we edit the videos and we put the timer. We were covering stuff, so, yeah, we're minimizing in here, right? Jean is ready for some fire. Megan is here. Jeanette in New York City. Katie, second live. Lisa, Happy Saturday. Oh, love seeing all of your names and your faces show up. If the faces show up. As you know, if you've been to a live before, but if you don't, at the end of every live, we will cool it down. And then I will grab my computer and we will have a little chat. So if you want to hang out for 10 minutes or so. If you have any questions, that's the time to ask them. And otherwise you can just say hello. Always fun to talk with you all then, hey, let's see. Natalie in Minnesota warmed up with a treadmill. Isabelle is here. Jacqueline, Angelo, Jennifer did the quiet cardio. I'm so glad you liked it, Alexander. Yeah, or many compound modes. You never know, right? Hey, Chelsea from the BAC Fazia is here. Allison is excited to work out. Hey, awesome team. Megan says her kids are not cooperating, but I can't wait to do this later today. Listen, I get it. I hear you. All right, so here we go. Make sure that you have your dumbbells. Or if you don't have dumbbells, kettlebells will work as well. Again, I'll give you lots of options, as always. And make sure you have water and space to. To move. All right, team Alice. Angela's still feeling Fridays working, I hear. Yeah. All right. Yes, Allison. Dad on lunch duty. Yep, yep. Here too. Dad is on all things duty here. Producing the live, watching the kids, making the brunch. All of it. Okay, so make sure you have some space. Let's go ahead and start with a warm up. You can just march it, jog it, whatever is good for you. Let's shake everything out from the week. Ah. Whatever it is you need to release, release it. We are here together today to move our bodies and to feel good. That is all that matters. So let it all go team. Right. Hey, Tamika, Jamie is here. Jenny is gonna do it tomorrow. Oh, yay, Jill. Well, Jill didn't realize there would be a live so did a workout earlier. You can do a double. Yeah. See how you feel. Listen to your body. Good morning, Maria in Greece. Ha. Mallory got her 4 year old daughter to work out. Excellent. Hey, honey is here. All right, open them out wide. Yeah. There we go. So take those legs out, big stretch into it, right? Ah. So remember, this warm up has a lot of a lot of purposes, right? So. So first and foremost, we're getting our bodies warm and we're getting prepped. So we call it movement prep. A dynamic warm up. So take it here. Stretch, stretch. I know a lot of you may be a little tighter sore from yesterday's workout. I know I am. And then let's walk those feet in. We're gonna do that squat and then that hinge so it looks like this. Drop the hips and then drop in the waist. Feel that stretch right down and up and down. The other reason we like to do that warm up. Let's squat it. Roll the hips. Allison says her kids are being little workout blockers right now. I hear you. Do it later. Say hi to the kids and Avery for me. Ah, excellent. Carry is loving the calendar. Ashley is here in San Diego with her little guy. I love it. All right, so then reach it down and reach it up all the way through. You can keep it here or inchworm it out to that high plank. Get that core fired up and ready to go. Inchworm is such a good warm up to really get that spine. Spine, the back of the legs, the upper body, the core, everything ready to go. And let's get one more right here. Take it right here. And then we're gonna press up, down, dog and back. If that's not good for you, you just drop to the knees. Take it. Cat, cow. Right here. Here to here. We're just trying to release. Releasing that back. Oh, Lenny is here with Lenny's sister. Yes. One more, and then walk it all the way back. Reach and tap it back. All right, so full body burn. Using your dumbbells. As I said. Not gonna be a lot of crazy compound moves. It's more isolations where we'll stick to either upper or lower. Probably always adding in some core. Let's hold it here. Let's drop it down. Reach it up. Walk that foot away. Drop those knees. Ha. Open up that hip. Feel that. Take that top arm. Reach under, Reach up. Under and up. My heart rate is already up. I hope I'm not the only one. Take it back. Let's see. Gary says yesterday was killer, but in a good way. Way. Dixie. Oh, if you're talking about my abs, thank you. It's a new outfit from Fabletics. I'm liking it. Right, Reach under, reach up, down and up. Rotation. One more. Step it in and round it up. All right, let's tap and reach across. You keep it here. Faye is ready. Forgot to turn my air on, guys. You know, it is gonna get hot in here. Take it over. All right, so dumbbell, full body fire. Let's get excited. We're gonna build it. So we'll start with a base. We'll add on. We'll make it burn. You always have options. You can always stay with the very first thing that we're doing, or I will give you those options. Right? Pull those arms down. So do what's good for you, right? Work to your level B, where you are today. Right here. Stretch it out. All right, let's get it done. Grab some heavy weights or start with Lower body. Start with a little lunge sequence. So we're gonna start with just stepping back into our regular lunge, right? Okay. So we can keep that. Whatever works for you. If you need to tap it back, that's good too. If you're able to get low, then get low. All right? Keep the weight in that front heel. Roll those shoulders back. Zip up that core. Starting in three, two, one. Here we go. Drop it down. Press it up low and push through that front heel. So remember, on that lunge, 90 degrees, both legs come because we're going to mix it up. So we're starting with that traditional lunge. Here we go. Take it here and breathe. Take it here and breathe. Drive it up through that front one. Oh, my weights are cold today. Who else is doing that? Four more and up. Drop it low. Three, two, one more. Now we're gonna switch it to that close lunge, so watch me here. That knee comes right here. It's a little bit trickier, so it's a little bit of a half deadlift. So if that is weird for you at all, you can take it to the kickstand. That works too. But if you can, I want you to think of it as a little half deadlift and a close lunge. Right. That knee is right by that front heel. But again, I know that's a little tricky for some of us, so totally fine. If you need to to kickstand, deadlift instead. Four more right here. Four, yes. Core engaged. 3. We are going a little bit forward with that chest. That's always a little bit part of the lunge. One more. Now we put them together. Watch me. We're going close. We're going back. We're going up. Just like that. Here we go. Close, back and up. Keep it going. You can do it. Close, back and up. As you come up, really pull up in that core. And up. I know. Burn. You can do it. Down, down and up. Three more. Here we go. Hopefully that heart rate is up. Yes. Last two. Just like this. One more. Take it all the way down. Right here. You can do it. Hold it here. Join me. Tap it in. We're going close and back. Close and back. Yes, you can stay with me. One more and up. Right, let's see. Drop them down. Shake them out if you need to. Cora, Carla. Excellent team. Who felt that? I know I did. All right, so we're getting all that. Other side. Little mobility first. Just tap it out right here. Arms and legs. All right, so now you know what to expect. We have the regular lunge Keep it simple. We have that close lunge. I know that close stagger is a little bit weird. Do the best you can. Then we put them together, and then we tap it in and out. All right? Remember, that tap in and out at the end is only four. It's gonna be quick. Bend your knees, grab those weights. Let's get that other side. Remember, the nice thing about this format is it's gonna go fast without those intervals. So shoulders back, core, engage. Regular lunge. Here we go. Zip up that core. Drive up through that front heel. I know nobody likes to start a workout with a lunge, right? Except for me. Am I the only one? Watch my legs. We want to make sure that we're on that train track, right? The common mistake a lot of people make with lunges is it's like they're on a tightrope, right? Their feet are here. We want think train tracks. So nice and wide as you step back. Yes. Jess and Heather D. Dixie. All feeling the burn. Two more like this, Alexandra. Everybody had the same thought. Just the emojis. Here we go. Close stagger. Bring it up close and up. Right. Your chest is going forward. Amir is here and feeling the burn. So again, as I said, with every lunge, it is okay to let your chest drop forward, especially this close one. I know we have that specific forward leaning lunge, but this one, totally fine right here, right? Four more. Four. Three. Yes, you can. Two. Last one. Let's put them together. Watch me one time. We're going close and back and up. I forgot. Join me. Close, back and up. You don't have to drop your knee all the way to the ground. I tend to get a little lower just to make sure that I'm getting down there. And up. Four More like that. Close back and up. Last three. Check yourself on that posture. I can feel myself wanting to lean a little bit. Shoulders parallel and up. Last one. Like this. Close back and up. Take it down right here. Find that low lunge. Tap it in close for four. Here we go. Four and back. Three, two, and one. Ah. Set those weights down, right? Catch your breath. Shake it out. Grab a sip of water. Come right back to this movement. I know, team. I'm feeling it too. Listen to me talk. That heart rate is up and my muscles are feeling it. So take it here. You can tap. You can tap up to you. If you want more cardio, pick up the pace. If you want more mobility, take it here. You stay there and watch me here. If you need a real rest, take a real rest. All right, you can go heavy on this. I'm gonna try my 15s. We'll see how it goes. All right, team, so we're starting with a wide row. Here's what we got. We're gonna have our arms crossed just a bit. We're gonna go one and then the other. Then we're gonna add on as we go, and we'll add some coming up out of that hinge to it, all right? So grab your weights. Heavy if you can. Probably what you did on those legs. I just went a little lighter on that. Zip up that core. Shoulders back. Hinge it here. Ready? Here we go. So it's a little bit of a cross, right? If you feel like you're gonna bang those hands at all, just keep them right here. So we're here. Take it here. Breathe. Yes. Fire is on already. That's what we want. One and then the other. Wide row. Breathe. Yes, you can. We got eight. Squeeze in those shoulder blades. Yes. Four, three, two, one. Bring it up right here. Watch me here. Let's take them in close. Oh, here we can. Ah. Take it up here. We can. Here we go. Yes, you can. Looking at Carrie's Comet. So regular row, but we're alternating. Still keeping that hinge. Yes. And breathe. Take it up and squeeze. Up and squeeze. Yes. Eight, squeeze. Seven, six. Flat back. Five, four, three, two, one. Bring it up. All right, team, so watch me here. Last round. We're gonna get a break for that. Back in between. I'm going one and one and two all the way up, then close. One and one and two all the way up. Get set up. Join me. I want big squeeze in the back muscles. Big squeezes. You come up in the glutes and hamstrings. Rest your back for just a second. Hinge it here. 3, 2, 1. Wide 1 and 1 and 2, then all the way up. Hinge it. Turn Those palms in. 1 and 1 and 2. Squeeze all the way up. Take it back down. Wide together and up. Palms in. Squeeze. Squeeze together. And up. Yes, you can take it here. Wide. Squeeze. And up in. Squeeze all the way up. We got two more. One more each way. And up. Last one here. Here and up. Yes. So a different kind of burn. Right? Shake it out right here. Ha. So we didn't need to do any pulses for that because probably you felt it. Especially if you are going heavy. Let's go ahead and take it down right here. So core if you can. If you need to stay on those knees, I want you to sit back. And then if you can pop it up to down, dog. Sit back. Pop it up to down, dog. If you need to stay on these, just take it. Child's pose. Two up. Right here. So I want the big stretch to the back. Also those hamstrings. Child's pose. Down dog. Three, two, one. Here we go. It's mobility, but we'll get our heart rates up, right? Take it back. Take it up. You can do it. Sit back. Big stretch for those back muscles. Big stretch for the shoulders and all the way through the hamstrings. Push it up again. Totally fine. If you need more of that stretch or you need to stay on your knees, just take it. Child's pose. You can even hold it. Or come. Come up to all fours. Quadruped. Here we go. Stretch. I know. There's that back. Breathe. Sit back. Push it up. Two more. Get that core working. Last one. Here we go. Hold it here. Down dog. If you can pedal those feet. Breathe. Four, three, two. Stretch it back. All right, team, Lots. While we're here, let's take it down into that plank position. How about a little. A little core, Right? Let's come into that front plank. I know we were just there. So shake out your wrist. Come up, Get a little stretch through those quads. Kind of forgotten about our legs, right? How bad they were hurting in that first circuit. Look at that. We're almost halfway done with this workout. So on your elbows. You're here. You're up on your knees. You're gonna lift. You're gonna do a bear plank from here. Walk it back, walk it in. Holding the bear plank on your elbows. I know that's a little different than what we normally do, but really lift from the core. Paula is here late. Here we go. Three, two, one. Here we go. Lift it up. Walk it back, walk it back. Walk it in, walk it in. If you can keep those knees off the ground. Modification. You're just gonna tap it back, Tap it back. That works too. Tap it back, tap it back. If you can stay lifted. Back, back, in and in. Switch. So your hips are going to be a little higher in the bear. And then drop it back regular. But I want the movement coming from the core. Four, right? Four more. Four and in. Really lift from the center. Three. Alternate your lead leg. Two. One more. If you need a break, take a break. But if you can walk those feet back and dip those hips your side as if you're trying to get the hips towards the floor. The you need to bend the knees to do it. You can. Otherwise, stay up top if you're modifying, cross it over. Cross it over with that back leg. Keep one knee on the ground. Take it here. You can do it. We got eight. And up. Seven, six, five. Core burn. Four, three, lift from the center. Think about what you're working. Yes. Stretch. Right, team, there we go. All right, bring it up. Catch your breath. Sip of water if you need it. How about we go back to some upper body? Look at that. Team, we are over halfway through with this workout. Are we gonna get it all in? We're gonna see. All right, so let's take it here. We got some weights, heavy weights for your lower body. I'm gonna go tens. I'm really feeling it today, but it is up to you. All right, we're gonna start with a step out squat. All right? We're adding it there. Then we'll take it to a side lunge. Then we'll put them together. Very similar to what we did with our lunge sequence. We're going squat in three, two, one. Step it out. Right here, here. And up. Super simple. If you would rather have one dumbbell right in the center, you can. If that goblet feels a little better, go a little heavier. Up to you. And breathe. Step it out. Yes, you can. And breathe. Let's take it side lunge, right here. Take it down. Push it up. Only your side here to here. If you have your two dumbbells here, push it up. You may be going slower than me, especially if you have something heavier. That's okay. Get it done. Breathe. Yes. Lisa, remember to breathe. Two more. And up. All right, let's put them together. We're going. Step out. Squat. Step outside. Everything in. Here we go. Squat. Stay low, side and up. Here's the trick. Right, Squat, both knees bend, then side. You're going one knee bent, right? Take it squat, side and up. Two dumbbells here. Squat, side and up. Yes, you can squat. A little bit of brain work, right? Right. Keep it going. Squat, side and up. Yes, Good. Take it down right here. Side lunge. Here to here. You can do it. I know it's a little bit weird, but you're staying low the whole time. Side to squat, side to squat. Four more. Four, yes. Three, two. Last one. Yes. And burn. I know. Shake it out. Hi. Give your hands a break. Breathe. Right, Shake. A little stretch right here. Little kicks up. Stretch it out. There's that heart rate, right? 3, 2, 1. All right, same thing. Other side. All right, guys, watch me first. Remember, the biggest thing is making sure the difference between the squat, both Knees bent. The side lunge, only this knee bent. And then when we put them together, you gotta really think. Shift the weight back to center. Shift the weight back to center. All right, grab them here. Core engagement, Just your step out. Squat. Three, two, one. Here we go. And up. So two dumbbells on either side, if you want. Or again, one dumbbell right here. Yes. And up. Get it done. And up. Breathe. Yeah, you can. You're doing it good. Side lunge. Take it down. And up. Or two dumbbells push out of it. You can do it. A lot of moving leg work today, right? So stepping in and out. Four, three. Yes. Two. One more. Let's put them together right here. So squat, shift your weight side, all the way up. Give yourself just a second to hang out in that side lunge. Then push it up right here. Squat, side. And up. Yeah, you can. You're doing it. And up. You also just have one dumbbell here. Squat, side, up. Three more. Yes. Up. Last two. Take your time. No rushing this movement. Shift the weight. Push out of that hip. And up. Here we go. Hold it down. Squat to side. Stay low. Squat center. Shift the weight. Center, shift your weight. Push out of that hip. Yes, you can. Four, three. Yes. Two. One more. Ah, yes. Catch your breath. Ah. Don't worry, Linda, you can join in now for our last 11 minutes, or you can start from the beginning. This workout stays up, so don't worry. You can do it at any time. Y', all, I'm so out of breath feeling that burn. Let's get it with some water. All right. We are so close. Let's take it one heavy dumbbell. All right, team, let's stay right here. Let's get it done. Watch me here. I'm gonna take it one dumbbell in the center. It's gonna be a chop to shoulder. We're gonna start small, then we're gonna add a press to it. All right? So little turn of the knees and the hips to get the core. If that's too much for you, then you just keep one dumbbell in the center. If you're not twisting. But go ahead, bring it up. Two hands looks like this. 3, 2, 1. One side here to here. Little pivot. And breathe. Yes, you can. Let's get that upper body firing. Yes. Breathe. And up. So biceps and shoulders. Good. Let's add a press. Here we go. So chop, chop, press. And down. Chop, chop, press. You can make it a little push press where we get a little power, right? It's up to you or very controlled. Yes. Check Chop, chop. Press. Take it here. Here. Yes. Two more. Watch me here. One arm. If that's too much, keep that opposite hand. But we're adding the biceps here. Here. Yes. Use that power. And up. Keep it. Two hands if that's better for you. Three, two. Last one. Two hands right here. Pulse. Shoulder. Just here. Right. Four more than little ones. Three, four, two, one. Pulse it up. Pulse, pulse, slow. Core. Four, three, two, one. Tap it out right here. Ha. Switch to that other hand. Stretch that arm back. Right. All right, so same thing, other side. We start with two hands. We hand off for the one handed press. Then we try to make it that cross, cross, curl. Listen, I would rather you stay heavy, so don't be, don't. If you're thinking of dropping down so you can get that curl with one arm, don't do it. Stay heavy with it and just add a little help on the end. All right, so two hands right here. 3, 2, 1. Other side. Twist and twist. So biceps are working. Your hand that you're gonna hand off to is underneath on the dumbbell, right? Core to shoulder, hip to shoulder. Here we go. Add that press right here. Cross shoulder. Press, yes. Cross shoulder. Think about the power in this movement, especially on that press. Here we go. Cross and up. Yes, you can breathe. Two more. Last one. Good. One hand. If you can. Cross shoulder. Press, Cross shoulder. It's a different kind of curl if you need to. Here, here. Press. Yes. Four more. Four and up. Three and up. Two. One. More. Little pulses. Two hands, hip, shoulder. Small movement. Think biceps and core. Four, three, two. Good. Take it up right here. Up. Small. Breathe. Think about that core. If you're starting to feel here, pull it in. Four more. Four, three, two. Yes. Shake it out right here. Yes. All right, so just like we did with that down dog plank, let's get a little core work while we stretch out those arms. So watch me here. I'm going to show you all from the front. Make sure those dumbbells are out of the way. Don't have a mess like me. All right, so on your knees or on your toes. Here's what you're gonna do. You're gonna walk those hands out. Walk your hands in. So we're getting a stretch through the chest and shoulder and bicep. We're also making it tougher for your core. Core. I want everybody to start on the knees. Zip up that core, have your hands here and then we'll take it to the toes. Here we go. 4, 3, 2, stretch. Use your core to bring it back in 4, 3, 2. And here. Take it to toes if you can. 4, 3, 2. Stretch. Yes, and use your core. 4, 3, 2. If you need to split the difference once you get out there, drop a knee. 4, 3. Bring it back up. That's an option, too. Out, out, out. Knee in. In, in, up. Keep it going. Out, out. Feel that stretch. Yes. Yes, you can. It's called an extended plank. In, in, in. One more, take it out. In, in, in. Find your comfortable position here. We're gonna twist and back. If twisting is not good for you, take those knees back. Modification. Just back, but if you can twist it, lean into it, you're getting a hip stretch, you're getting core. Twist, twist. Four more. Four. Yes, you can. Three, two, one. Yes. Relax, team. All right. We are so close. Look at that. Four minutes. Ah. What are we gonna do? I had three more things planned. I guess we're not getting them in. All right, team, let's give our upper body a little bit of a break, kind of. How about we get some deadlifts into some swings? Go heavy if you can. Ski your swings if you want, but let's start. Shoulders back. Hinge it. Here we go. Take it down. And up. Take it down. We're gonna get one more quick upper, lower body, one more quick upper and core, and then maybe a bonus. Who knows? Take it up. Squeeze. And up. Squeeze. You can keep it right here if you want, or let's get set up for a swing. So keep those deadlifts if that's what's best for you today. Hinge it here if you can do that skier swing or one dumbbell swing in the center. Let's get it done. In three, two, one. Power it up. So remember, those weights are staying low, not going over the head, not going chest level. You can always do one dumbbell or one kettlebell in the center, too. Bring it up. Squeeze all the way through. You got eight. Seven. Lock it out. Six, five, four. Three, two, one. Swing and relax. Pedal those feet. All right, team, grab some medium dumbbells. Medium, not your heaviest. Bring it down. We got core and upper body. Sorry. We gotta rush to get it in. Elbows in. Close grip press. We're gonna add some tries as we go. We're gonna keep the core working. Watch me here. Here we go. We're going up and out, so it's a little counter intuitive. Usually we have everything coming in, everything coming out, but as those weights are coming up, we're pushing those feet out. Modification is one leg at a time, one leg on the ground, right and breathe. Now let's add some triceps. You're gonna push it out. Triceps up and down. Bring it back in. Push it up and out. Triceps. And down. Push it up and out. Triceps. Everything goes up. Yes, you can push it up. Triceps. And down. Four more. Up and out. Triceps lower. Everything up. Three. Yes. Last two. Right here. Two. One more. Push. Up and out. Triceps down. Legs lower. Hold it here. Here. We're gonna pulse as we bicycle. Elbows down. Lift those shoulders if you can. 8, 7, 6, 5, 4, 3, 2. Yes. Bring it up, team. We still gotta fit in a bonus move. I know. Let's get those weights out of the way. Here we go. Here we go. We're gonna take it to a skater. You can keep a skater the whole time. Or we're gonna pulse. 3, 2, 1. Pulse. 3, 2, 1. Center. Drop it back. Jack it for two. Bring it up. Are we ready? One minute. Let's get it done. Here we go. Pulse. Three, two. Burn. Take it. Three, two. Keep that. We're center. Take it out. Two jacks. Take it up. Three, two, low. I know. We had to jump right into this. Not fair, right? It's my time. This is what happens when we don't have intervals, right? We run out of time. 3, 2, 1. Pop it back. Jack for two. Get that core on fire. Yes. 3, 2, 1. 3, 2, 1. Pop it back. It's your jack for two. I think we got time for one more. All the way through. Three, two, one, skater. Three, two, one. Take it back. Jack for two. Two, one. Pop it up. Yes. All right. It was like 58 seconds. Seconds. But we'll take it. Catch your breath. Breathe into that. Thank you for being here today. For hanging with me through that craziness. Right? Ha. Shake it out. Hopefully you're feeling everything. We did get it all in those last two sets. Our swings, our deadlift swings, and our press tries a little shorter than maybe they would have been. But that's okay, right? You're probably grateful for that. Take it over. Except for the fact that we got no breaks in between. Right? Stretch. Pull that upper arm if you can. Little bend another side. Let's let that heart rate come down. Ah. That was not easy. But you did it, huh? Remember, if it was hard, it was because you were working hard. You were challenging yourself. Faye is just gonna lie on the floor. I killed you. That's okay. One foot here. Lean into it. Yes, Jess. Ha. I'm feeling it too. I'm sure you can hear it in my voice. My muscles are hurting. Ha. In the good kind of hurt, right? Take it here. Sit back. Dixie, love the bonus. Good. I love to hear it. Whoo. Ah. Megan loved the burn. Thank you, Lori. Let's take those knees out. Stretch it out right here. Ah. Dulce is feeling the endorphins. Shelly says hardest workout in a while. Total burn. Mara has 151. Heart rate still going. Yes. Team. In the athletic Club yesterday, we were talking about hurt training. H I R T. High intensity resistance training. That is what we are doing here, right? Aaron feels the heart rate and the burn on the arms, so it is hit training with strength. Right? That's pretty much all of our workouts. But hurt is sort of the new trendy term. But we're getting it done here, right? So we can get the toning, the sculpting, the strengthening, and we get that heart pumping, huh? Dulce, I love that you mentioned the endorphins, because that is it, right? Feeling good, feeling energized, Boosting our mood. I know when I'm, you know, annoyed with the world or stressed about something or, you know, losing patience with my kids, I need a workout. Right? Take the thumbs to the back. If you have a wall, put it on the wall. If not, just stretch them back like this. And if you can, one foot out and up in a quad, if you want, you can dip it right here. Tilt that hip forward. Always feel better after we move our bodies. Right. Other side. Ah. It's okay. Mountain climber is great if you don't have room for something. Listen, I know we're all working in different spaces, and some of us have a lot more room than I. I do. Some of you have less. Do what is best for you. If you're moving, that is all that matters. Right? Let's roll through those wrists and elbows and shoulders. Thank you for being here today. February Fire. Indeed. Heather, it is not too late to join the February Fire challenge. Make sure that you're on the email list. You will get the links to the workouts, we have a playlist, and of course, we have a lot going on in the athletic club with February Fire. I'm going to you tell gonna talk about that in a little bit. Brittany, beast mode. Yes. All of us. One big deep breath in and out. You did it. That was your dumbbell full body burn workout. Great job, everybody. Who's feeling it? I know I am. All right, I'm gonna get some water. I'm gonna grab my computer. Let me know if you have any questions, I will answer them. Fire. Indeed. All right, guys, let me grab this. Thank you. Let's take it right here. Oh, Alexandra caught up on the hurt live. Yes. We were talking about it in depth yesterday between writing report cards. Ready to focus again. Ah, thank you to Alexandra and all of our teachers. Heroes. Right. Especially now. All right, let's see. So Olivia has a question. When I do lunges, my knees sometimes hurt. Like I have to crack it. Is there a good stretch? So if it's comfortable for you, Olivia, you can try this little hip flexor stretch on your knees here. Sometimes being on the knees is not comfortable for people, but if you can lean into it and pull that toe up in the back, you're going to feel that stretch through there. Also, that quad stretch we just did, usually it's because a lot of us are tight through that hip flexor and quad and tight hamstrings as well. Also, just kind of that stretch we do in the beginning where we drop it down like this. If you're able to get low, that's really helpful. If you're not able to get low, just kind of tilting it forward and moving through, kind of lock it out through the back. So sometimes that is what it is, is it's just super tight. I feel that a lot, too. Also, challenge yourself to get a little lower even. I think our tendency, if we feel any. Any pain, even the good kind of pain, is to stop or to stay higher. But if you can get a little lower, you'll work through that stretch a little bit. So try that. See if that helps. Tamika, do you have a video for doing lunges for beginners? I struggle a bit with dropping the leg down. My knee begins to hurt. Yes, I do have a very old video, but I'm about to put up a new new one. That is how to do a lunch. The best thing I can tell you, but there is one how to do a lunge called Amy's instructional is. Again, the. One of the biggest mistakes we make is people are on what we call a tightrope, right? Like, your feet are here. But we want train tracks. So if I was standing on train tracks, one foot on one side of the track, one foot on the other. Not here, but not here. Somewhere in the middle. Weight is evenly distributed. But when we go down, we're going to try to work more through that front leg. That front leg is doing more of the work. But you do want to push through that toe in the back. But the reason we cue that front Leg, because it's doing more of the work is we tend to sometimes push off of the back. Right. Watch the difference. Pushing off the back when really right. It's in that front leg. So you can always do that modification of just that little tap back. But the lower you can get, the more you're going to recruit the other muscles, the hamstrings, the glutes, everything in the back of the leg. So it takes the pressure off the knees. So the lower we get, the better we get with lunges and the easier it is on our knees. So train tracks, drop it low. And the other thing, guys, that I think is a cue we don't use a lot, but I'm putting this in my. My new video coming up is to make sure that you do lean forward a little bit. We tend to think that we have to be straight up and down, but then we lean back a little and that's where we feel in that back leg. You can let your chest come forward. Yes, we have that very specific. It's been in a few videos lately. Forward leaning lunge, which is kind of simulating a little bit of a deadlift. But you can let your body come forward a little bit. That is going to help keep it in that front leg and keep the pressure out of that back leg. All right, let's see. Lori says today, mark six months, no seizures for you. Oh, yay. Celebrated with doing this workouts. Congrats, Lori with epilepsy. So proud of you. I know that. Oh, that must feel so good. So glad we could celebrate with you. Cheryl is getting better and feeling great. Carrie says once I started using train tracks, my form totally changed. Yeah, it's one of those cues we probably don't do enough, but really think that you're wider. Wider this way than you think you need to be and also wider this way. Right. When you. When you're at the top of a lunge in that regular lunge, not the close one we did today, but you are going to feel like you're a little bit straddling too far. But then when you drop it low, that's where we get those 90 degrees. Let's see. Oh, let's see. Hi. From Sweden, Denise. Yes. Super fun. Always good to get the lunges and the squats out of the way. Right. First workout in weights with four weeks. Oh, I'm so glad. I'm so glad that you're back on track after being sick. Mallory's gonna do this later. Charlotte, you're here. Did the first round body weight Totally, totally. I alternated in both lunge rounds. Is that okay? Totally, yes. What to do with that wide. Oh, that wide stretch plank when the mat is narrow. So I would say then to start your hands on the mat and then walk out over the mat and then just be aware coming in and in. Or if, if it's okay on whatever flooring you have, I would walk yourself to the end of your mat and have. Have your hands off of the mat. Or you can turn your mat long ways where you're walking across the mat and your feet are on the floor, if that makes sense. But yeah, you just have to. You just have to be careful that you're not, you know, tripping with your hands. Yay. Caitlin is putting the baby down and then it's on. Yes. I missed a question. I'm going to scroll back up top. Yes. Angela, thank you. Thank you for spreading the body fit word. Yes, you all. That helps me out so much. Of course. Please don't forget to subscribe if you are not already subscribed to the YouTube channel. That helps me out when you turn on those notifications. You will get the notifications to know when we have these live workouts. It is most Saturdays, but not next Saturday. So big announcement. I should have said it in the workout. Next Saturday, we won't be live, but there is a premiere workout and trust me, you are going to love it. So. So get excited. It will be a fun themed workout. So get excited for the premiere workout. We will release it the night before and it may or may not be in your email tomorrow. We'll see if we get it done in time. So. All right, team, let's see. I feel like there's one other one Katie is asking. Only work a muscle group out every other day. What are your thoughts? Okay, so these are things. These are things that we talk about a lot in the athletic club. So if you are, you know, yes, I'm going to answer that. But if you're looking for more in depth, like more information on a lot of these questions, that's where we cover it. I cover it from the fitness side. Vivian covers it from the nutrition side. So if you're doing some sort of a split, if you have to. Time for that. Yes. But most people don't have time for that. So I often do full body in my calendars three days a week. And then we get a cardio specific day, a mobility specific day. And it is totally fine if you want to alternate like that. But when you're doing that kind of A split. You really overload the muscles and you really have to have a lot of time to do it. So as you know, I try to keep things really time efficient and get it all in also. And then that way we get the cardio as well. Yes. Question for you. Shouldn't you tell them about next week's workout they show up with? Oh, yes. Okay. All right. I guess I don't have to be so ambiguous about it. So. And it's on the calendar. So next week's workout, which will be a premiere on Saturday, is a partner workout. I'll be doing it with Kurt. Listen, you do not have to have a partner to do it, but if you have a friend to do the workout with, if you have a spouse, spouse, if you have a child that wants to join in, we are going to be doing fun things with two people. But there certainly will be options if it's just you. So don't feel like you have to have someone, but it will be a fun one to do with a partner. I know a lot of you do work out with your spouse or with a friend or maybe you work out with a friend virtually and all of these things. Listen, if you have somebody bring them. If not, no big deal. But it is going to be fun. And Kurt will be in the workout. You all know he loves to be behind the camera, but he's going to be in front of the camera and he's way stronger than me, so we're going to see how that goes. But I'm going to make it challenging for him, so get excited. So if you want to see Kurt in a workout, you better tune in next Saturday. We're actually going to be gone. Otherwise it would be really fun to do live. Although I don't know how we would do it. We would have have to hire a babysitter. All right, let's see. What else did I miss? Heather loves the new ways of movement. Yes, Chelsea, that is what I like to do. She says, love how you took everyday moves and tweaked them just enough to make them feel different. That is what I want to do. Right. I'm always about giving you that variety, finding new ways to do the things that we do. Yes. Dulce and Dave excited about the partner workout. Yep. Dave, I want to see you there. All right, team. A lot of Body Fit athletic club spouses tend to join in. So that is always fun. But again, if it's just you, I'm going to give you options. It's going to be a fun workout. All Right, team? Yes. Angela, you could bring your kitty, you could bring your cat. They may not be as into the workout, but yes, you can totally just do it. You and just laugh at us. Along the way, Debbie was interrupted by her 16 year old. I get it. Right. I guess it never changes, right? No matter how old they get, the teenagers still interrupt the workouts. Jess. Yes. Convince your husband to join. All right, team Fazia loves these challenges. Whole workout. Good work, Carissa. Looks forward to doing the workouts after I get home from teaching first graders. Again, Carissa, thank you, thank you, man. So, so grateful for the teachers in our lives. True, true heroes. Right, Robin, you did it with no break. So I could get the chance. I couldn't get the chance to get lazy. Right? I mean it was purely that the clock was ticking and I realized that we weren't going to be able to get it all in. Some times that happens. I'm kind of famous for taking workouts longer than than I think that they're going to be. All right, team. So let's see. Emir. Loved all the info on the athletic club this week. All right, team. Oh, Katie, thank you for posting on social. Yes. The more you can do to, the more you can do to spread the body fit word. That helps us out as well. So not too late to join the athletic club if you want to get more of that information. We're just talking about power training. We're doing a plant forward eating challenge. Just ways to add more plants to our diet. It doesn't mean going vegan or vegetarian. Although if that is something that you've been interested in. Vivian is breaking it all down, really getting in depth on what it means, the benefits and most specifically how to add more plants into your diet, which is what we all need. But we have a really fun challenge going on with that in the athletic club club. And on the fitness side, again, we're breaking down hurt workouts, power workouts, micro workouts. We're talking through it all and all so many of these people who join regularly are in the club. It's such a fun, fun group. So join us if you can. We still have the special fire to get half of the first month and body fit 100 to get $100 off the year. Otherwise, make sure you are on the email list so you get the workout links. The email comes out on Sunday and you get lots of other great information. Oh, Brittany started doing the workouts after I gave birth to my first child two years ago. Now five weeks pregnant. Congratulations, Brittany. Wondering when I Should start modifying my exercising so you don't have to do anything right now if you feel okay. Most of the modifications, I do have a whole video on the channel if you search for it, called Modification for Pregnancy. For exercise and pregnancy, most of them come in the second and third trimester. The biggest thing now is to listen to your body. We do want to monitor our heart rate and not get that heart rate too high that we feel like we can't carry on a conversation. We call that the talk test. Making sure you can still talk, you can still challenge yourself, especially in this first trimester if you're feeling okay. A lot of us didn't feel great in the first trimester, but if you're feeling okay, you can keep doing the things that you're doing in your first trimester. Of course, as long as your doctor says that is okay. Ask your doctor, talk to them about what is specific to you. But if they have cleared you for exercise, you can keep doing most of the things. Modifications come in the second and third trimester. And of course, check out my pregnancy ebook, Pregnancy Guide to Fitness. I have it up on my website. There's a beginner and an intermediate. You can probably do the intermediate advanced version and check out all of my other prenatal workouts. But I do have a full video that breaks down what you need to be doing with those modifications, particularly when it comes to the core in second and third trimester. I think I missed it. I remember briefly seeing up top. Somebody said it was their first workout after having a baby 10 weeks ago. So congrats to you, whoever that was. Thank you for being here. All right, team, Tierra says thankful for a late basketball game so you can join in. Oh, I'm so glad. All right, team, thank you so, so much for being here today. Remember, no live workout next week, but there will be a new fun workout. Bring a friend, a partner, a spouse. It will be a partner workout. We will have a good time. It will be themed. As you know, I love a good theme. All right, team, thank you so, so much. Thank you, Gene, for being here. Have a great weekend, everybody, and I will see you next time.