35 Minute LIVE Dumbbell Power Sculpt Workout

Happy Saturday. Wave to the people. Good morning, everybody. Welcome, welcome. Let's see who is here. Amy is here. Just got back in the park. Charlotte. Jenny just is here. Yay. I think I saw Faye. My kids are here. As you can tell, Elozia's here. Awesome. Yes. Let's do this. Yes. Good morning, Angela. Happy Saturday. All right, today we are doing dumbbell power sculpt. So you just need your dumbbells. Ah. Lots of people. Maybe have some cold weather. We got some warm. Okay. All right. Give me those bands. All right, guys. Say bye. Say bye. Okay. Always a party. Okay. Say bye. Bye. Hey, Shaquante is here. Alyssa, you can get up afterwards. Okay. Here, take it, take it, take it. Okay, watch the camera, watch the camera. Oh, here we go. Here we go. Laura is here. Alyssa is here. Here. Maya, here is your puzzle. There we go. Always a party. Natalie in Minnesota. Carrie and Jeff are here. Yay. Mallory is gonna do it later. Simone is here. Yes. Ellie. Tammy. Hi. It has been a while. Chelsea, Shannon. I missed you. Oh, yes. Before having a night out. Get it in. I love it. All right, team. Welcome, everybody. So fun to see all of you here. So fun to see so many of my body fit. Athletic clubbers. If you're interested in that, we're going to talk about it at the end. As always, we will do this workout, and then we will get a Q A afterwards. So Andrea is here. Cold and rainy Pennsylvania, ready to go. New clothes. 92 in Vegas, where Alyssa is here. That's the week we've had. Oh, man. I love it. Jean. Hi. Welcome. Tamika is here. Wanda. I love it. I love it. I love to see all of your names. Ava is here. Oh, no. Not feeling very well. But that's okay. Do what you can. Be where you are today. Jocelyn. Hey. Good morning. Oh, man. This is my favorite part of the week because I get to connect with all of you here and do this live workout. Anything could happen. Yadira is here in Florida. I hope I said that right. Brittany, going for a family walk. Gonna do it tomorrow. Dixie is here. India. Yes. Excellent. Dotsy. Hi. Happy Saturday. Hello, Maria. Wanda. I love it. Okay, so dumbbell power sculpture, just like it sounds. We are gonna get strength, we are gonna get power. We're gonna get some sculpting. It's gonna be a good time. It's gonna be one of those where we start back to basic, and then we get a little spicy with it. Right. Andrea is here. Excellent. Welcome, welcome. So make sure you have space to move. Make sure you have your water, and let's get this foam roller out of the way so I don't trip on it and make sure that you be where you are today. You know what I always say, if you showed up today, you. So as long as you are moving, that is what counts. I'm going to give you lots of different options. You can always stay with our back to basics, but I want you to work to your level. Jolene is here. Liz. Excellent. Rachel is in Belgium. Time change. Oh, it's. Yep. It's nighttime there. You can do it tomorrow. Excellent. Amir is here. I love it. All right, team, so give yourself some space. Let's get ready to start warming up. You can just start moving your body. Whatever you need to do to get the blood flowing. Kelly in Santa Barbara, just a little bit north of me. Excellent. All right, I want to fix my mic pack here. Start rolling those shoulders. Oh, there we go. All right, Roll your shoulders. I think we are good to go. Timer's going Try to shake out all of that stress from the week. Maybe it's the end of your work week. One at a time. Anytime I do these warm ups, I always real how tight I'm feeling. Right. I need to do this throughout my day. All right, take them out nice and wide. Big stretch right here. Big step to the side. Hopefully, so many of you are doing April absolution. That is our April challenge. We're getting a lot of core. A lot of us finished that first week. Would love to know, especially in the end, how you felt about it. Lots of core work this month. Yes. Jacqueline made it just in time. Excellent. We're gonna swing it here and breathe. Then let's get a little squat with a hip roll right here. Take it down. Hip roll. You don't have to get super high or super low. We're just getting it warm. Here we go. And then I just want you to take it to that hinge. Hands behind the head to open up the chest, and just hinge it here so you're from the hips, just like this. Slight bend in the knees. Then let's run those hands down the front. Take them down, reach it up. Right. We feel how tight we are through the back, through the hamstrings. That's why we want to do this slowly. One more. How about from here? If it's good for you, let's walk it out to that inchworm. If you need to, you can take it to the knees. If you can walk it all the way out. If you need to, you can just stay Upright. Keep that going. Adjust some things here because it is warm. Y' all keep it going. One more. Let's take it out from here. We're gonna hold it here. Just settle into that. Feel that core. Let's just take it forward and back. Warming up those shoulders and that core forward on your toes and back. Then press up to that down, dog. Take it back to center. Press up. Down, dog. Back to center. Breathe into it. Yes. And walk those hands back. Bring it up top. Let's tap and reach right here. Hey, Brittany is here. Happy Saturday to you. Big reach to the top all the way through. And let's hold this one right here. You know it. If you can walk that front leg out away from your body. Take that hand down. If you need to stay upright, you can take that arm up. Drop that knee right, right through here. And then take that top arm. Reach it under, Take it up. Reach it under. Take it up. Yes. Step it through. Other side. Take it back. Drop it down. Reach up. Drop that knee. Take that top arm. Reach under and up. Under and up. All right, step it in. Round it up. Let's tap and reach across. All right, team Yvette's gonna do it later. Having some breakfast. That sounds amazing. Keep it going. Right there. Keep stretching over. Here we go. Over your head. Brittany with her kids. Hi. Hi to Brittany and family. I love saying hi. So you guys can always put extra names in there for me to do shout outs usually before and after the workout. It's a little tough during the workout. Lori is here. Yes. Bring them here. Take them up. Tamika is doing the April workout and did an older 10 minute kickboxing. I love it. Let's take it here. I love when you guys unearthed some old videos from when. When I started, which was, guys, eight years ago. Let's take it right here. Little stretch. All right, so here is what we got. We got back to basics for our first round round. All right, so you know what? You love it. It'll be something simple that you probably know. I'm going to talk you through it. Let's take it. Step out or full jacks. Whatever is good for you today. I'm gonna keep it here. So we'll have 40 seconds of a back to basics, 40 seconds of another back to basics. Then we will put them together in our power sculpt round. Sometimes that will have two rounds and it will be switching it up. Sometimes just one. You'll love it. Once we get there, we'll add a little power. We'll add a little Pulse. So power and pulse. Power and sculpt around. So I called it power sculpt instead of power pulse. Didn't want anybody to be freaking out about the pulses. All right, so step, touch right here. Watch me. We're gonna grab one or two dumbbells, and we're gonna start with that squat. So you can do just your regular squat weights by your side. You can rack them. You can hold one goblet right in the center. It is up to you, but go ahead and grab that weight. Core is engaged. Sitting low in that goblet. Squat or regular squat? Whatever you got. Make sure everything is lifted. Shoulders back. We're sitting low for 40 seconds, starting in three, two, one. Here we go. Take it down and bring it up. So back to basics is where we focus on that form, right? This is where you can probably use your heaviest weights, especially if it's something lower. Body like this. Drop it down, bring it up. Lift up, Squeezing in the glutes. Also connecting with that pelvic floor, right? Not arching the back of the top, but everything coming up. And then. Hey, honey, is here. Breathe. We got five seconds. Not so bad, right? Three, two, one. And relax. All right. You can set the weights down if you need to. I know sometimes we're holding super heavy. It's hard on our grip. And then we're gonna pick them back up. Watch me here. It's your basic bicep curl. So pick a weight that's good for you with this. Go ahead and grab them. Core engaged. Bicep curl in three, two, one. Here we go. Up and down. You know, I like to sometimes put one foot back just to protect my back. Sometimes when we're curling from here, we get a little arch, but it's totally up to you. Whatever helps you keep that core engaged. You can go regular curl or hammer curl. Doesn't matter to me. Yes, breathe. Good. Right there. Everything's engaged. Slow and controlled. Be aware of where those shoulders are. Pull them away from the ears. Core in. Yes. We got three, two, one. Relax. All right, team, so stretch it out. Here is that power sculpture round. We're gonna go 40 seconds two different ways. Watch me here. You can keep the curl if that's better for you, if you know how to do it clean, which is basically just your power version of a curl. A little bit of a hinge, a little bit of power through those legs. We're gonna clean it. There's our power. Here's our sculpt. We're gonna pulse. 3, 2, 1. Bring it up. And down. Watch me one more time. We're gonna clean it. We're gonna pulse. 3, 2, 1, 1. If you'd rather just do a regular curl and a regular squat, that is totally fine. Join me here. Let's get it done. Clean. Pulse that squat. Power and sculpt. Take it up. Pulse and down. Here we go. Clean and pulse. If you're feeling good about it, you can clean into that squat. And up here's that heart rate getting up there, right? And breathe. Take it up. 10 seconds. Yes, you can. Lady is here. And relax. Set those weights down in front. Now we are gonna switch gears. We are going to post that curl at the bottom. We're gonna get a squat jump up to you. If you want to do the jump, I want you to make sure that those weights are in a place that they're not going to be in the way. Right. So we're here. Watch me. We're gonna get down super low. We're gonna pulse that curl. Three, two, one. Drop them down. Power it up. You don't have to jump. You can just come all the way up on those toes. And either way, make sure that the weights are not in there in your way. If they are, you just hang on to those weights. You bring it up. You can do this, the squat jump with the weights if you feel okay with it, but might be better just to put them out a little bit in front of you. Watch where your feet are, and jump it. Does that make sense? Pulse at the bottom with the curl. Squat jump. So we got our pulse, we got our power in. Three. Get low. Two, one. Here we go. Pulse. Drop them down. Power it up. We got our sculpt. We got our power pose. Yes. Enough. You can also just pulse and power up from the squat. Totally up to you. Boom. And up. I know. Oh. The hardest part is being down in that squat, right? Bring it up. Get low. Five seconds to go. What you got, Team Amber? Let's have some water after that one. That is what it is looking like today, team. Right? Just four rounds of 40 seconds, but we felt it. Back to basics. Back to basics. Power sculpt. Power sculpt. All right, so catch your breath. Make sure you get some water, even if you're not feeling thirsty. All right, moving on. All right, team, so here's what we got. We've got our curtsy lunges. I'm not gonna grab my weights yet. But while you're breathing, curtsy and curtsy. Then we've got just your regular shoulder press. You can go lighter if you need to. I probably will. Or go one dumbbell. Then we're gonna take it to a snatch or a high pull. I'll give you that option. And then we're gonna pulse the curtsy. All right, Catch your breath, grab those weights, whatever you got for that curtsy. We're taking it side to side in three, two, one. Here we go. Take it down and bring it up. We're gonna alternate. Back to basics. If this curtsy is not right for you, you can just tap back. Remember, keep the weight in the front heel. Or you can take it regular lunge. It's up to you. This is fine. What is up with my balance today? I gotta slow down and concentrate. Get low, bring it up, get low, bring it up. Yes. 10 seconds, slow and controlled. We got three, two, one, boom. All right, give your hands a little break. So I'm gonna take it to one dumbbell here to here. Because of my shoulders, you are welcome to take it to that regular press. Bring it in, regular press, bring it in. Whatever is good for you. Let's get it done in three, two, one. Here we go. Take it up and down. So either way, again, you can put that foot back. Core engaged if you need to. If you have both up and out, bring them in. Get a little extra chest. Right, but we're lifting in here. We're not arching. And we're getting that full range of motion, right. We're up and down, up and down. 10 seconds. We got five, four, three, two, and breathe. Give your hands a break while you watch me with this. So we're doing either a high pull, pull into a curtsy, or you can do a snatch. So watch me on these. We're gonna do 40 seconds on the right, 40 seconds on the left. We're only doing this round. We're not going to switch with the upper. All right, so we're taking it here. Watch me. You can go high pull, pulse for three on the curtsy, drop it down, or snatch, bring it all the way up, pulse for three. That's a lot. A lot of core. That's what we're talking about this month. If that is not right for you, you can snatch it and bring it back down on that pulse, or you can keep it high pull. Let's get it done. 3, 2, 1. Here we go. High pull, pulse, curtsy, back to center, or snatch pulse, curtsy. It's a lot of balance. I know, right snatch pulse. Want to split the difference? Do that snatch and then bring it down on the curtsy pulse, right Take it up. Boom. Yes, you can. High pull is fine, too. I know that's a lot. You got five seconds. Three, two, one. Boom. And relax. It's a lot to think about, right, And a lot of balance, so really take your time with it. Even though we've got that power with the snatch or the high pull, I want you to give yourself a second, then cross over into that curtsy. Let's get it done. Other side in 3, 2, 1. Here we go. High puller, snatch, curtsy. Pulse for three. Back down three. High puller, snatch, Curtsy, pulse for three. You can keep that snatch up for the curtsy or you can rack it. You're still gonna get the core either way, so think high power, low sculpt. Right eye pull is good. Bring it up. 10 seconds. Can we get two more balance? There's my core. Last one. Three, two, one. Boom. All right, team, so we're not gonna pulse the shoulders. What we are gonna do is just get a little cardio mobility or cardio power. You decide. What do you need in this moment? Do you want cardio power skater or cardio mobility Rainbow? Let's get it done. All we got is 30 seconds, and then we'll grab some water. In three, two, one. No weights. So power is that skater right here to here mobility? Of course, you can get a mix of both. You're still going to get that heart rate up. You can still get the power and still get that big movement for mobility, right? 10 seconds. What do you got? Stay with me because we're going to the mat. We got three, two, one, and breathe water. Do it. Huh? I get two waters in here, guys. Catch your breath. All right, so we're taking it down. I'm gonna grab one heavier weight, all right, because we're gonna work with a row and a plank. So we're gonna take it here. Team, watch me first while you're getting water, while you're catching your breath. After those. Those power moves, we're gonna stay on our knees, all right, just so we can really activate the core and we're here to here or actually stay in place in the core. So we're just doing our row. This is our back to basics. I really want you to focus on that good form alternating. Then we go to a plank. If you need to stay on your knees in a bird dog, we're going to take it there. Then we're going to put them together, adding some power. We'll have a plank jack in a row, row pulse. Then we'll have a Power row and a plank. Hip dip. All right, it's gonna make sense once we get there, so here we go, guys. You can have two heavy dumbbells just alternating here, or you can have one in the center, but stay on those knees. Core engage in three, two, one. Here we go. I want you to use the fact that you're pulling from the floor, breathe. To really hone in on that form. If it's better for you to have two, have two up to you right here and breathe. Right, squeeze. Core is still engaged and lifted. I want you to lift up in that core, push into those toes. But again, we're staying on the knees on purpose. We're going to get a lot of planks, so no need to overdo it. Right here. 10 seconds. Strong in your back, pulling that elbow right by your side. We got three, two, one, and done. Relax. Weights to the side. Stretch it out back right here. All right, guys, we're coming on an elbow plank. If you need to modify, especially if you are pregnancy second or third trimester, you're gonna take it bird dog from the elbows. It's challenging, but you got it. Let's join here in 3, 2, 1. 40 seconds. So you're either holding your plank or again, bird dog from the elbows. Those knees are underneath your hips. But you're here, you're here. Such a great modification to drop to or just dropping to the knees if you need to. Otherwise, we're here. I want you to go through that little plank checklist. Where is your core? Are those hips together? Without rotating in with your knees, are you tacking down that rib cage together, tilting in the pelvis just a bit? Not here, but where? Your pelvis, ribs, hips to ribs, Pulling everything in. Are you tight in those legs and those glutes? And are you breathing? Not holding your breath? Three, two, one, stretch. All right, team, so watch me one time. I'm gonna go to my heavier weight right here, so I'm gonna be high plank. I'm gonna plank. Jack for two. There's my power. I'm gonna pulse for three. Plank. Jack for two, pulse for three. We're gonna start right there. If you need to stay on those knees and tap back instead of the jack and still get that pulse. You can still get the power. Yes. Yes. Let's do it. Strong plank. Lift it up and hold. In 3, 2, 1, power. Jack out for 2. Post that row for 3. Take it out for 2, post that row for 3. Another option is tap and tap. You don't have to jump. Other side yes, you can. Out and out or tapping back, tap back, tap back. 3, 2, 1. Tap back, tap back, or plank jack. You got 10 seconds. Breathe. Can you get one more to even it up? Yes. And breathe. Relax. Right. Harder than you would think it would be. The harder part. Is that. Is that pulse Right? Holding that up. All right, here is switching it. Stay on your knees if you need to. If you need to. We're gonna go power row. Power row. You're gonna cross it over. Cross it over. If you're able. Watch me here. Power row. Power row. We're gonna go down to the elbows. Hip, dip, hip dip. Back up. So, yes, we're sneaking in a little plank press. Going down to those elbows to drop the hip. Drop the hip, then back up. Yes, yes. Three, two, one. Here we go. Strong plank. Power row. Pull it up. Strong power row. Down on the elbows. Drop the hip. Drop the hip. Bring it up. Power row. Power row. Drop the elbows, hip. So it helps me to think. I'm coming up. I'm going right and left. I'm going down. Right, left, and I'm going side. Right, left, and left. Come back up. Right, left. Other side. Left and right. Down. Left, right. Drop the hip. Left, right. Come up. Left, right. Don't think too hard on that. I know. And breathe. Take it down. Five seconds. Can you get one more? Power row. Power row. Take it down. Hip and hip. Relax. Who is feeling your core and your back? I hope that's all of us. Right? All right, bring it up, team. Quick sip of water. Boom. Yes. Look at that. 12 minutes to go. We are covering it all. All right, so we are back up onto our feet. All right, guys, so we're starting with a deadlift. Here's what I want to say to you. I think you can go heavy on that deadlift. Then we're going triceps over our head. Press into tries. All right, you might want to go a little lighter. Then we're going to put them together with a swing into triceps. That's where you might have to split the difference. Go a little bit in between. I'm going to give you some options as we go, but starting out with that deadlift, back to basics, you can probably go a little heavier, so join me over here. Just as that felt like a bonus move, I know this is one of those workouts where everything kind of feels like a bonus move once we get to that power round. All right, grab those weights. Remember that deadlift? We're gonna roll those shoulders, back weights. Stay right close to the front of your legs, and we're bringing it up. All right, Core engage. If you need to take it light or no weight, that works. Two shoulders back. Really pin everything back. Core engaged. Lifted deadlift in three, two, one. Here we go. Slow and controlled. No power here. Well, there is power, but it's not a power move per se. We just really want to focus. Get that stretch. Slight bend in the knees. Squeeze it at the top. Take it low. Squeeze it at the top. Yes, you can. And up. Yes. Low to high. Breathe. Bring it up. 10 seconds to go. Keep those shoulder blades back, weights close to your body, but eyes out in front. Can we get one more right here? And up. Relax. Bend your knees and set those weights down. It's a little bit for your brain to have to go from the power to the back to basics, right? All right, so we got either one dumbbell or two. I'm gonna go with one, but you can go with two. We're going up triceps and bring it down. Or one dumbbell up, triceps behind the head. Here we go in 3, 2, 1. 40 seconds. Up. Over and down. You can be here too, but again, watching that back. So here. Up. Elbows. If you got two dumbbells, go for it, but a little tougher, right? Unless you got light ones, and then you're okay. Just keep those elbows in. What I mean by that is not out here, right? Keep them in. Up. Yes, you can. Boom. Ten seconds. That shoulder. Breathe up. Elbows in last. Three, two, one. And relax. Yes, team. All right, so here we go. We're gonna take it to a swing, so you may. You may want to go to your lighter or one heavy in the center. So watch me here. We've got a swing into a tricep pulse. So here we go. We're gonna hinge in here. Watch me. We're gonna swing it. Bring it up. Pulse. 3, 2, 1. Drop it down. Swing up pulse. 3, 2, 1. What you may want to do is have one dumbbell in the center swing. 3, 2, 1. The main thing I want is for you to feel secure and stable with that. So that doesn't work for you. You just take it with a swing. We'll get the triceps later, all right? Do what's best for you. Regular swing or swinging triceps. Let's get it done. Core engage. 3, 2, 1. Hinge it. Here we go. Swing it. 3, 2, 2, 1. Take it down. Swing it. 3, 2,. I know you got it. Breathe. Bring them in again. If that feels weird to you, you just take it to the swing, ski or swing. You're still gonna feel those tries, right? I know I do. But if you can bring it up. Pulse behind your head. Don't worry. This is one that we're only doing one. Breathe. Three, two, one. Burn in the tries. Five seconds to go. Last one. Yes. And breathe. Set that down. Shake it out. I know. Also because we got a little bit of tries and chest with that plank. Press up and down, right? All right, team, so we're not doing the opposite of that. What we are going to do before we take everything down to the mat is get one more swing. So this is up to you. You can do ski or swing like we just did. You can do one in the center. You can even grab a kettlebell if you've got it. But since it's a power workout, swing is my favorite power move. You got it. Let's get it done. So I'm gonna go a little Heavier with my 15s. We're just going 30 seconds, just a swing, then we're taking it down. We might get a little mobility in between. All right, team, grab it here. Let's get that swing done. 30 seconds. Core engaged. Down on the mat after this. Hinge it. You can also just do your deadlift if that's better for you. In three, two, one. Swing. Here we go. Power it up. Yes. Breathe. Remember, you can also be one dumbbell in the center or one kettlebell. It's up to you. And breathe. Power up. Alyssa says, I knew I smelled a swing come. Just Dixie said. Yep. Nope. She probably meant about those triceps. I know that was a tough one. And up. We got three, two, one. And relax. Pedal those feet. Yes, team, grab a sip of water. We are on the mat. Let's get it done. Yes. All right, breathe into it. A little cardio mobility to shake out those hamstrings. Little stretch, big arms. You can take it here. You can take it here. Breathe. Go a little quicker. If you want more of that cardio, it is up to you. While you're doing that, watch me. Down on the mat. So close, team. Okay, so we're down. We're gonna get a little bit of upper body, a little bit of core. We're taking it here. We got our regular chest prep. Feet can be here or in a bridge or just down. Whatever is good for you. Then we're going. Little scissors, right? Then we're gonna get a little power up and a little pulse. It'll go quick if you're modifying. I want you to keep it in that bridge, and I'll give you. Give you options. Go ahead and join me down here. We've got your regular chest press to start, so grab your weights that are right for that. They're bigger muscles. They're strong. You can do it. Remember, you can add that bridge to it, especially if you're one of my pregnant mamas. Or you can have feet up in tabletop or down. Let's get it done. We are so close. In 3, 2, 1. Press it up and down here to here. You can keep it just that regular chest press. If you want to get fancy, you can turn those weights in at the top, but it's up to you. We already got a lot of triceps, so it's whatever you want to be. Whether you're in the bridge or you got tabletop, I want you to really tilt your pelvis. Tilt those hips towards you. We tend to get a little arch, so really use your core to pull everything in and down, right? Keep it going. Breathe. Yes, you can. We got three, two, one. Drop them down right here. Little stretch right here. So if you're modifying, you're just gonna do a little kick like this, without the core. You'll still get the core, but not in that way, if you're able. Touch, touch. So think big stretch. Starfish and scissors. Big arms to get the stretch and to get the hamstring stretch. Let's get it done. 3, 2, 1, up. Breathe. Just keeping it moving. If that's not right for you again, just do a tap. Just do a tap. Yes, you can. Big stretch, lots of core. We are so close. I know, team. Breathe. Yes. Up, up. Good. Five, four, three, two, one. Relax it down. Let's get this done fast. We gotta make sure we have time. Time for a bonus move, right? Yep. You heard me. All right, team, grab those weights. Feet up. So if you're modifying, you're just gonna go one at a time with a bridge. Otherwise, we're here, guys. You're gonna go. Power up. Pulse that leg for three. Power up. Pulse the leg for three. Let's get it done. Ready? Here we go. Power press. Pulse the core. And down. Power press. Yes, you can. Power press and up power. If that's not right for you, you just get a regular press and a bridge. Or regular press and scissors. Yes. Burn sculpting. We got it. We got three, two, one. Relax it down. Yes, team. All right, here we go. Go ahead and turn it over. We're gonna stay down. Here's what we got. One, Dumbbell. We are in that high plank. We're gonna reach it under. Stand your knees if you need to reach it under. Whoo. To the center, pop it up. Curl it to the center, pop it back. So take it side, pull through, pull through, center, pop it up. Make sure you move it back to the center before you do that. Pop up. Yes. Yes. Let's get it done. In three, two, one. Here we go. Core, under, under, center, pop. And here, of course, if you want breathe, you can walk it in and walk it back to the knees. That works too. Cross under, under, pop it up. And here. Yes, you can move it center on that last one. And pop so close back to the center. Pop it up to your chest. What do we got, team? 10 seconds to go. Stay with me. Wherever you are is where you need to be. In 33, into center, pop it up. And d, have a seat right where you are. Sit. Let those knees drop out. Had something different in mind originally for the bonus move, but we'll save it for another day. It was going to take too much explanation, so we switched it up on the fly. Let's take one foot out. Let's get a little seated hamstring stretch. If that's right for you, you can also sit on the edge of a chair or a bench, lean over into it here and breathe. Right? I know. Feel that too. Take those arms up if that works. Ha. Fae feels invigorated. Is this overtime? Yep, pretty much. I think I said that in our March madness, right? It was over time because we went over other side. Lean into it. Whatever is best for you. Again, you can sit on the edge of a chair or couch if that's better. You can fold it over here. I feel more awake than I did a few hours ago. I don't know about you. Take those knees out. Ah. Always get the energy just from being with you guys in real life. Virtually, of course. But again, always remind myself when I'm feeling tired, when I'm feeling low energy, getting moving, always, always, always makes me feel better. Holy sweat fest. Yes. Hey, Ian. That's Jenny's orders. Hey, Ian. I've seen some fun pictures of you in the snow in the bodyfit Athletic club. Roll through. So, guys, if you notice when I'm calling out athletic lovers, because we're in the athletic club, we get to know each other a little better. That's the best part about it. I know it's not for everybody, but if you have the option to join us in there, that is where I can get to know you and be a part of your personal journey. I can give you guidance and support on that. You also get direct access to Vivian, our body fit dietitian. And we have the method nutrition plan, which all of these people can tell you is not a diet. It is a way to help build a balanced plate, to get portions in check, to enjoy all the foods that you love, but also feel like you're getting the nutrition in. So we'd love to have you join us there if you can. Take it over. Hey, Melannie is here. I thought you would love those snatches to curtsy. Mel also in the athletic club and posts lots of amazing videos, which I love because I love getting to see other people doing my workouts. Let's flip it over into a child's pose. Sit back into that stretch. Bring it up. Roll through. Cat, cow. Just give yourself a few of those at your own pace. Really try to release in the back. Most of us get kind of stuck right here. I know I do. So really trying to get that mobility. Breathe. Roll back onto your feet. Paddle, and then let's slowly roll it up one vertebra at a time. Take your time. Yes. Hey, Jen is here with Hunter, Ellen, Addison. Oh, seven and five. I love it. Thanks, Jen and Hunter and Ellen, Addison, thank you for being here. Olivia. Thank you, Lainey. Lainey's still modifying after an injury, but still. Still sweaty. Right? All right, team, let's get one big, deep breath in and out. You did it. That was your dumbbell power sculpt workout. Great job, everybody. All right. Thank you, Shaquante. I'm so happy that you are a part of the group as well. All right, team, so I'm going to be taking your questions. I'm going to hang out for a few minutes. Minutes. Let me clean up this space just a bit. So hang out if you can. If you have any questions, I'll try to answer them as best I can in whatever time I have. This is a fun time that we get to get kind of casual with it. Don't do what I just did. Guys, did you see me? What I always warn you not to do? When you're picking up your weights, you're putting them up and down. All right, team, so let's see. Sabrina, one week. Done. I love it. All right, let's see. I think I can bring this up. Oh, thank you, husband. All right, Olivia has a question. If we do absolution, will we get your abs? Listen, everybody's abs are different. I know mine are different than they were Years ago. But we can get that strength. We can get that function. So, yes, we will get that core strength. We will work on that function. We will work on connecting to your entire core. That is what we are talking about, right? How can we get it all working together? So we protect our back, we support our spine, and yes, we are aiming to get that definition, that toning, that sculpting, that lean look that so many of us want, but also just feeling good through our core and through our back. Yes, I'm here. Hey, Charlie. That's a chat. Jess's little boy in between soccer tournaments. Joe says, that was crazy. I hope that's a good crazy. Andrea says, can you describe the cat cow? I think I'm doing it right, but it looks weird. Dixie says, hi, Kurt. Kurt says, hi. All right, so listen, often we say that, oh, it just looks funny when I do it, or it doesn't look like you. Or I think that anytime I do a yoga class, I'm like, I don't look like that. Right? So don't worry so much about what it looks like. But I totally understand. You want to make sure that you are doing it correctly. Here's what I would say about the cat cow is this quadruped position, which means quad ped. Right, Tripod. Quad ped. Four points. So you want those hands directly beneath your shoulders. So not sitting back here and not too forward here. We want your knees right beneath your hips. So again, not sitting back here and not too far forward here. So if you think about those four points and then your toes here, you can add a little pressure pushing into your toes, your knees, and your hands. Just gently add. And then I like to think inhale and exhale. So inhale as you come up with that arch. Exhale, pull everything in. So you really. A true cat cow would be a full, like, round of the spine up, round of the spine down. Now, a lot of us don't have that mobility or that flexibility, which is okay. And then maybe there are some times, especially if you're in pregnancy or early postpartum, that we don't want to have that much hyperextension or flexion, and that's okay. The most important thing is to think all the way down through your spine. So that's why I like to connect it to the breath. Inhale, let everything release. You can also release that pelvic floor, release those hips, and exhale. So I'm not super flexible with that. And again, I get a little stuck in this lower lumbar spine. I Think that's everybody. So I like to just. Just really concentrate that I'm feeling it there, not just here to here. Sometimes we keep it just in our shoulders, but really try to think about the hips and connecting to the core. So hopefully that helps. I think the thing to think about is staying nice and stable in your hands and knees. A lot of people tend to move with their shoulders. You want those to stay completely stable, and you want the movement through the torso, through the spine. So it helps to just really get yourself centered and stable in the arms and the knees, arms and legs, and then move through your spine, connect it to the breath. Amy says my calves are tight. After every run, she's marathon training. Any top tips for stretches or strengthening to help? For this, I have another month to go. Super common. Because running is so much in those casts, right? So some tips, I would say, Amy. One we tend to just get. I tend to loop calves in with the hamstrings, and we do these type of, you know, hamstring stretches, so you can certainly get that. But when we're running, we do want to get even more. So something you can do. If you have a little step. I don't even have something to show you, but say a step in your house or something that you can hang your calf off of. I wish I had something to show you, but it's under there. But you know what I mean, right? So hang your steps, let your cast hang. Imagine my feet are on the step. That can help. Also pushing against a wall and really pushing down. So I'll show you from here. Just pushing that heel back. But while you're also pushing into the wall, that can really help. The other thing to think of, Amy, is that make sure you're stretching the opposite, which is your tibialis right down the front. So with that, you kind of have to come a little bit forward and make sure you're getting that ankle mobility. So rolling through a tip that we've talked about in the athletic club is writing the ABCs with your ankles, right? Try it. It's tough, but that way you get that ankle mobility to allow for that flexibility in the calves. Natalie says holding dumbbell over my head during the snatch curtsy. Should I be pointing forward or back? Palm towards the head or side? Listen, it doesn't really matter. I want you to have hold what gives you the most shoulder stability. So a lot of times, because the snatch comes up, a typical snatch, your palm would be forward. If you can maintain that, keep it there. But if that makes you Feel like you're out here, especially when you're doing a curtsy. Feel free to turn it in a little bit. Whatever gives you that good shoulder mobility where you're not going to be letting it drop or getting into your back. But typically the snatch would be keeping it facing forward. But if you have to rotate a little bit to stay in place, that works, too. All right. Oh, yes. Foam rolling, too. Thank you. Thank you, Mel, for that reminder. If you have a roller, Amy, and this goes for everybody. Calves right, just like this. Also, quads, hamstrings, all of it. Oh, I need to do more rolling videos. I have one Fun. But I should do more, right? Because a lot of us have them and don't really know how to use them, but they can be super helpful, huh? Speaking of, I'll just be right here, guys, while I scroll through your questions. All right, let's see. Deepak says, I'm taking 2100 kcals. I want to reduce 10 kg, 20 mile cycling. Okay? So how many days will this take me to achieve the target? So this is a really tricky thing, and actually we're going to be talking about it this month in our newsletter. Vivian and I, who is our dietitian, we've been talking a lot about weight loss and about how we want to approach that, because as most of you know, we want to support you on any goal that you have, but we don't want that to be your main focus. We're all about being strong, being healthy, being fit, improving our health and all those other ways. However, there's not really a magic formula. And listen, I know a lot of times, and I was trained this way years ago when I first became a trainer in my education of doing that sort of like math problem of if you take in this many and you burn this many and you do this, it should take, you know, at losing about one to two pounds a week, it should take about that. It's not an exact science, and it can get really in our heads, which is why we don't discourage you from being too worried about that. Totally fine to have those goals, but if we get too into the numbers, our body reacts to that stress, right? And sometimes that can stall things like weight loss or our progress. What I have found to be really beneficial, and this is all we talk about in there, or most of what we talk about in the athletic club, is shifting your mindset to being healthy, being strong, wanting to have fitness goals like this much cycling or this much strength training or whatever it is. And often the Weight loss comes with that or the inches lost. That's the other thing I tell people, is that the scale is not a good indicator of your progress because it can be changed based on a lot of different things. So join us in the Athletic club if you can, because we talk about all of this specifically, but it's not an exact science where I can tell you if you're doing X, Y, and Z and eating this much and doing this much workout, it should take this long. It's really, really hard. Hard. Most of you know, weight loss in general is really tough, and we're talking a lot about why that is, why our bodies are fighting on it, why our bodies want to be at a certain weight, and why we're moving away just as an industry, I think, in general, but especially in fitness, to making that the goal. So hopefully that helps. But I know that's not a great answer, because we want the quick fix, right? We want to be told, do this and this and this and this will happen. And that's not always how it works in fitness. So let's see. What other questions do we have? Let's see. Oh, no. Amy broke your index finger. I'm sorry. Modifying because of your knee. That's okay. All right, so Alyssa has a question about side planks. A lot of the time, I feel when doing side plank stuff, I end up feeling it more on my outer thigh. The leg that's closer to. To the floor. Should I be feeling it there? So with that and did you guys notice we didn't do any side planks in this workout? I love side planks. Okay. So it might be depending on where your feet are. Okay. So often people will say, oh, I'm feeling side planks more on my shoulder. And it's a little shift of where their elbow is or rotating their thumb, things like that. But it might be where your feet are. I often call cross one leg over. If you're doing that, make sure that your hips stay square, your torso stays upright. But sometimes we push a little more in that lower leg. That also can happen if your feet are stacked. This is also a common form of side plank. This is actually why I don't do this, because that top leg can sometimes put some pressure on that lower leg, including your outer thigh or your knee. So if this is you, I would switch to here. Then what I would make sure is everything from when you come up into that side plank to holding it, that you're thinking about that lower oblique. Think about the core in general, but think about the Oblique. So instead of pushing from your legs and your elbow to come up, lift with your core. Feel the difference when you're thinking, okay, I gotta lift from here, I gotta lift from here. Okay, I'm really visualizing thinking about this muscle doing the work instead of the leg. And then beyond that, if you're still, still feeling it too much, I would drop to the knee. Then we can really isolate it here. That is a modification. But you may feel it more in your abs. If you don't have those legs, chances are your legs, which are big, strong muscles. Right. On all of us, there are stronger muscles. They are compensating and doing more of the work. For your obliques and your core, that's super common. So if you need to drop the knee for a while to really get that corner core firing and doing the work, but also really thinking about the muscle. We just talked about this in the athletic club, the mind body connection. And the research is fascinating that when you actually think about the muscle that you're working, you will feel it more. So try that. Let's see. Oh, so this shirt is on my website, Lori. Thank you. BodyFit by Amy.com we have all different colors. This one show up and keep moving. We have be where you are today. We have our new logo, Body Fit by Amy. We have old logos, we have hats, all of that. So check it out. We also have hoodies and sweatshirts. So if you want any Bodyfit by Amy gear or if you want some of the sayings, I'm gonna add more. I know you guys have given me lots of funny things that you think I should put on a T shirt. Like, I think we have time for a bonus move, right? But yes, this one, show up and keep moving is available on the website bodyfitbyamy.com all right, let's see. Let me scroll back and make sure I didn't miss anything. Okay, Jill. Sorry about that. I have 7 and 15 pound dumbbells. 15 feels like a bit much, but I did a few. Keep it at a few as I get stronger and just do the majority of seven. Or focus on the 15, 15s. Yeah. So this is a question that comes up a lot where it's like, oh, I have sevens, I have 15s. Ten would probably be perfect for you. Probably even 12. I do think, keep working with the 15s. Do a few. Keep that other one close by. Switch to the sevens when you need to. My general advice with this is go heavy. As long as you can maintain good form. Keep your other Dumbbells close by. I know it's hard because nobody wants to switch in the middle of a set, but certainly you can. But I think we often surprise ourselves, and we overload our muscles to push through, getting to that point where we can do the 15s the entire time by starting heavy. So start heavy. Do as many as you can. When you start to feel like you're fatiguing too fast or you're losing form, then switch down to those sevens. I think you'll be doing all 15s before you know it. But, yes, great question. Thank you for that. Let me scroll up and make sure. Natalie says my adjustable dumbbell is biggish on the triceps. When I hold between two hands, my elbows aren't. Should I force them inwards? You know, I. So I have adjustable dumbbells, too, when I do my Bowflex workouts. So I would say you can also hold on. Natalie. Let me show you. Let me grab. So probably you have something that looks like this. This gets a little tricky to keep the elbows in, so I would just make sure you're not out. You just want to try to point them forward. If that feels too awkward, the other option would be to grab it here between two. Right. So this is what I usually do. Let me do kneeling here, straight up. Little tricky when we're doing something like the swing, you know, that we did in between the two. But you can always switch your grip from the outside to the inside if that's an option for you. Hopefully that helps. All right, let's see. Scrolling back. Oh, Charlotte's asking on the lying down. Toy soldier kicks. How straight should my legs be? I think you mean. Do you mean in the. Like the scissors? Right. This as best you can. So certainly I don't want you to feel like you have to lock the knee as straight as you can make it. You'll get that hamstring stretch out of it, but the movement is through the core. So I don't want you to be here because unless you need to be. That obviously is a modification, but I want you to get the flexibility out of it. But notice my knee is not completely straight, and if it is, I have a hard time maintaining that form. Then it becomes more about the stretch. We want to keep it in the core, so as straight, straight as you can without it being uncomfortable. So you get the stretch, and then also you have that long lever versus here, which means that it's going to be a little more challenging for your core. So hopefully that helps. Charlotte. Okay. Trying to See if I missed anything else, if I missed something added again right now. Otherwise, we're going to sign off off here. Thank you all so, so much. All right. Yes. I near was foam rolling while she was doing this. I love it. All right, Team Lori. How to use powder collagen. Vivian did a blog on this. A lot of people put it in their coffee. I put it into my smoothies. It's one of those things that not necessary. It's not in everybody's budget. So don't feel like you need to spend all your money on it. But if you want to add it, there is some research that it can be helpful. So for things like joint health, skin, hair, nails, all of that. So Vivian just talked about this and we have a blog on it as well. We're hopefully going to put something on the YouTube channel as well. But yeah, easy to just put it. It's flavorless usually, so you can put it in your smoothies and your coffee. Some people mix it into oatmeal, but, you know, you can use it or not use it. Not a big deal either way. All right, team, thank you so much for joining. We're going into week two absolution. Make sure you are subscribed to the YouTube channel. Make sure that you're on my email list because that's where you get those links early. You'll get them tomorrow night. And make sure that you let me know what you thought of this video. I appreciate when you do that, when you. You leave me comments. Thank you all so much. Have a great weekend, everybody.