35 Minute LIVE Kettlebell Power Sculpt Workout I Absolution Day #12

Happy Saturday. Yay. I hope that you saw our strong poses. Hey, Lori is here. Finally making a live. Teresa, Jennifer, your first live. Mary Ellen Catherine is here. Jess, Adina is here. Okay. Hey guys, come here, come here, come here. Can you say hi if Nora's watching? Say hi, Nora. Hi, Nora. What are you watching? What are you watching, Nora? She's watching eyes. That's our cousin. We hope that she is watching. Hey, Chelsea is here. Happy Easter weekend to everyone who is celebrating. We are going to get it done today with a live kettlebell power sculpt. Caitlyn is here. Here with Jackson, Aubrey and Olivia. Can you guys say hey to Jackson, Aubrey and Olivia? Hi, Audrey and Olivia. I know it sounds like we have some friends, some sisters that are Audrey and Olivia. So that's who they're thinking of. Hey, Courtney is here. Welcome. Welcome, everybody. Ashley is here. All right, so you know the drill. Shaquante is here. Okay, you know the drill. Say we're gonna do 35 minutes. Hey, Tammy is here. Tiffany, Mel, everybody is here. All right, 35 minutes of kettle bell power sculpt. It's going to be a good time. Michaela with her mom last live before I leave for school. Oh, that makes my mama heart hurt, but proud of you. All right, team, so we're going to send these crazies away. Hey, can you wave bye to everybody? Say have a good workout. Okay. Okay. Say have a good workout by Maya. Put on her full outfit for you all today. No jammies. Hey, Emily's here. Ashley first live. Oh, my goodness. All right, Alyssa is here. Emily and Sharita. Excellent. Hey, everybody. Okay, so you know the drill if you have been here before. But in case you are new, welcome. We're gonna get a 35 minute workout today is kettlebell power sculpt. If you joined. Last week we had dumbbell power sculpt. So similar format but different exercises using a kettlebell. If you don't have a kettlebell, you can use a dumbbell or you can just move your body. Keep it body weight. Charlotte is here. Carolina's here first live. Angela. Hello. Body is gonna do it later at a track meet. Oh. Oh, my goodness. All right. So of course I will give you lots of different options. I'm gonna talk you through it after the live as usual, we'll have a quick Q A if you have any questions. We'll talk about a little bit about what's coming up in these next two weeks of AB Solution D. Oh, let's see. Charlotte is dropping in to say hi from the Sofa. Yeah, you can just watch. Thanks for saying hi. All right, team. So make sure that you have some water. Make sure that you have some space. And make sure you have those kettlebells or dumbbells, whatever you are going to use today. All right? All that talking got my mouth dry. All right, so let's start with a warm up. Here we go. Go ahead and just start moving your body. Whatever you need to do to get everything ready to go. Roll those shoulders. I woke up feeling so tight and sore today. I filmed a couple workouts yesterday, so that's probably why. But I know I'm going to feel better at the end of this workout. Probably within the first few minutes. In fact, I already feel better. Let's see. Open those arms up and let's go one at a time to the back. Ha. That is where I feel super sore in my shoulders. Get excited about some workouts coming up in the next couple weeks. Take those arms out. Oh, Charlotte is still under the weather, so sorry about that. Hey, Jessica. First live. Lori is here. Karina and Holland. Kayla has already worked out, but we'll make this up tomorrow. Excellent. Let's take it here. Nice and wide. And just reach, reach. Sit deep into those hips. I know I need that mobility here. Good. Let's hold it here. Get low if you can reach. Reach up. Big stretch. Other side. Take it here. Reach up. Yes. Walk those feet in. Let's take it flat down and round it up. Flat back down. Round it up and hold it here. Roll those shoulders. Carmen is here. Hello, everybody. And walk it in. Let's squat it down. One squat, one hinge. Make them look different. So sit low with those hips and then hinge it here. Yes, Take it down. And here we'll get one more like this. And then I want you, if you can, to sit low in that squat. Try to shift side to side. Little hip opener if you can get even lower. Right. Oh, little shift and bring it up. Reach up, reach down. Of course, you can stay here if it is better for you or join us with a little inchworm. Walk out. You can drop to the knees if you need to or stay on those toes. Feel that stretch. Walk it back, bring it up, walk it out. Oh, yes. And walk it back. Let's get one more. We're gonna hang out here. Take it forward and back. Forward and back. Loretta made it. Excellent. And then let's press up. Down, dog, back to center. Down, dog, back to center. Right through here. And walk it all the way back. Slowly bring it up. Tap it back Right here. Big reach to the top. Open up the hips as we drop it low. And let's hold it here so you can just keep that nice, good hip opener if you're able. We'll put that hand down, walk that front foot away. So we talked about that Yesterday in the BodyFit Athletic Club. We. What I mean by that is if you can shift that knee out just a bit, only if it feels good for you. You can even drop the back knee down if you need to. You'll get a little extra hip opener, but whatever is best for you. Take that top arm up, drop that knee down and up. I realize I always show this from the side. Sometimes it's helpful from the front. Reach under and up and again. You can stay up or you can drop that knee. Let's switch our sides. So other side. So we drop down like a lunge. But once we're here again, if you can open up that leg just a bit. See the space that we've created. Drop it down. Jody first. Live in a while. So glad that you're here. Reach it up and under. Here we go. And step it in. Round it out. Tap and reach across. Here we go. All right, cardio portion of our warm up. Here's where I tell you what we are gonna do today. So power sculpt, as I explained, if you were here last week, could have called it power pulse, but didn't want to scare anybody off. Take it over your head. So here's how it works. We have back to basics for 40 seconds. We have another back to basics for 40 seconds. Then we put them together, but in a power sculpt round. So that will be one move goes to a power, the other move is going to do usually a pulse. A lot of times that's going to be a pulse for three, not pulsing for like 30 seconds at a time, but where you can pulse. Get a little sculpting and then you get that power. It'll make sense once we get there. And then on some of them, most of them, we will switch it. Okay. Our first circuit, I'm going to tell you, is the longer one because we're going to have right side, left side. But once we get through that, they are going to move quickly. Okay. So, you know, I like to front load it. I like to call that. So that way we get the long one done first. So I'm just gonna have you stay here with those little tap outs right here. Watch me. I'm gonna grab that kettlebell. So heavy, medium to heavy kettlebell we're gonna do a lunge in a row, and then we're going to put them together. We'll add a little high pull. All right, so we're starting with just our regular lunge. You're here. You're just dropping it down. This is going to pull. We're gonna have to use that core. Then we'll take it to a staggered row. Then we put them together. I'll talk you through it. Go ahead and grab one. Heavy to medium kettlebell train track stance. Core engage. 40 seconds. Here we go. Drop it down and up. So you have options here. If you would rather hold the kettlebell center, you can keep it here. We're keeping it stationary. If you have it on that one side again, it's gonna pull you just a bit. So that core has to work harder, making sure we're not here. We're here. Yes. Breathe. Push up through that heel. Good work, team. We're gonna take it all on this side. Side. 10 seconds. Everything lifted. 3, 2, 1. Set that weight down. Shake it out. All right, so keep that same foot forward. We're gonna stagger it so you're here. So it's just a little hinge. Pull that elbow up to a row. Squeezing the shoulder blade. Yes. You're gonna keep that front leg working. That's by design. Let's zip up that core. Hinge it here. Row. 40 seconds. Right here, up and down. If at any point you need to take it two feet, hinge, that works too. But if we keep this stagger, we keep that core working right flat back, heavy, just like this. Squeeze in the shoulder blade. So you're bringing that kettlebell right about to the hip, but then you're keeping that elbow in close and squeezing in your back, not out to the side and not lifting up. We're staying hinged, so we keep it in the back. We got five, four, three, two, one. Shake it out. All right, team, get excited. Here's where the power comes in. So we're starting. We're gonna pulse in the legs. So watch me here. You're gonna take it low. You're gonna pulse. 3, 2, 1. Then we've got row. Then we got high pull. So that high pull is here. If you want to catch it at the top like I just did, you can. If that feels like too much, then I just want you to do pulse. 3, 2, 1, and then power row. Not pulling it here, but power row if you can. Power row. Power high pull. Let's get it done. 40 seconds. In three, two, lunge pulse for three. Here we go. Three, two, one, power. Row high. Pull. Take it down. Three, two, one, Power. Row high. Pull. So we got our sculpt on that lunge. Power. Row high. Pull. Yes. Three, two, one, power. And up. Keep it going. Stay with me. You've got 15 seconds. Power. Three, two, one. Breathe. Yes. Three, two, one. Last one. And up. All right, drop it down. Same side. Last move. Here we go. We're gonna take. Keep. Keep that kettlebell out to the side where it's not gonna bother you, but we're gonna do a jump. Power legs. Pulse in the row for three. Jump or power it up. Whatever works for you. Here we go. So lunge, jump, hinge, pulse for three with your row. Jump or power. Whatever power version of that lunge you want. You can just go up and down. Pulse. 3, 2, 1. Yes. Up. Oh, burn. I know. Let's keep it going. Up and down. 15 seconds. Breathe. I told you this first round is a doozy. But then it's gonna go quick. Last one up. Yes. And breathe. Shake it out. All right, team. Lots of legs, lots of back. Oh, I need water after that one before we get that other side. Don't worry. We're gonna get a windmill in between just to give ourselves a second, give our legs and back a little break. All right, either side, because we're doing them both. Low, windmill or high. If you're low, you're here. This hand is up. You're hinging. It's a little hinge. We go down, we get those obliques, we get shoulder mobility. If you're high, windmill. You're taking it here. Take it down. I'm gonna start high, but I might go low. Here we go. All we have is 30 seconds. Take it down there. Is my shoulder acting up? I might have to take it low, which is okay. Either way, let's take slow and controlled. Caitlin says you got me good. I know that was a tough one. That's why I put it up top so we can get it out of the way. Five seconds right here. Three, two, one. And. And relax. Same thing. Other side. Low. Windmill high. Turn your feet. And then we got that other round of lunges and rows, but you can do it. So take it up or keep it low. 30 seconds. Here we go. And up. Remember, we're trying to keep that arm straight so we get that windmill right. And up. Take it low if you need to. Honey is here. Welcome. Ten seconds. Whoo. We got three, two, one. Catch your breath. All right, team, let's get it done. On the other side, four things. Two rounds. Back to basic. We've got your regular lunge, your regular row. Then we've got our pulse lunge row, high pull. Then we've got our power lunge and our pulse row. All right, now that you know what you're doing, we can get through it quickly, right? So let's get it done. Get set up in that lunge position. Remember that we're train tracks. We're not tight rope. Right? We're dropping that knee down. We're zipping up that core. Shoulders back. Kettlebell can be wherever you need it to be. On that one side, it's going to force that core to work. Here we go. In 3, 2, 1. Drop it down and up. Yes, down and up. Really think about your stability through the center, not letting that weight pull, pull you to the side. And the control is in that front leg, right? Down and up. Just your regular lunge. Back to basics. There is that stability for me. Keep it going. Ten seconds. And breathe. Yes. Three, two, one. And relax. So stay right where you are. We've got that row. We're gonna hinge it at the hips. We're gonna pull it up strong. Core is engaged. Yes. We're gonna keep that front leg working. I know it's taking a little bit of a beating in this round, but you can do it. Let's get it done. Zip it up. 3, 2, 1, row. Up and down. Flat back. This is what is why I wanted you to use your heavy kettlebell, because we're isolating. You can take it lighter if you need to on this next round. Let's keep it here. Bring it up to that hip. Squeeze. My back is flat. What we're really being aware of is not rounding here. Keep those eyes out in front. And that hinge up and down. Squeeze. These muscles work so hard in everything we do. All down our back on our spine. So we want to make sure that they are strong and mobile. You got three, two, one, and relax. All right, team, watch me one time. You get a little extended breather right here. We're gonna pulse it. 3, 2, pulse to the ground. Hinge it. Power row, power high, pull. I like to grab at the top, so I know I can stop it here. But it's up to you. Let's get it done. Then we will switch it, and we'll add a little power lunge pulse with just the row. Are you with me? Let's get it done. I told you. Hardest part is the beginning of this workout. Then we move through it in three, two, one. Pulse your lunge. Three, two, one, hinge, power, row, high pull. Three, two, one, power. Roach, high pull. Keep it going. Three, two, one, row. Pie full. Heather is here, just off of a flight. And up. She's playing it back from the beginning. So she'll hear this in about 15 minutes. Yes. Take it. 3, 2, 1, power, row, and up. Last one. Yes. And up. Heather is one of our BAC members. Relax. She's a flight attendant. We always love hearing about her travels. All right, team, so getting your power from the lunge this time. Either a little lunge jump and then a pulse row or power lunge. You don't have to jump it. Totally up to you. Be where you are today. Here we go. Lunge, hinge, pulse. 3, 2, 1. Lunge, jump, power lunge. Whatever you need it to be. Then pulse it up. Power, hinge, Three, two, one. Up. Three, two legs. Think about that back. Think about that core. I know. Cause it's working hard. It's hard because you're working hard. Believe me. Last one. Right through here. We got time for one more. Ah. Three, two, one. Ah. Shake it out, team. Look at that. We are working our way down through this workout, right? Ha. That was, like, almost half the workout. But don't worry, guys. We're gonna get a lot. Okay? Catch your breath. I think we need a little core break. Let's take it down on our back. Why not after all of that? And let's get a little stretch through our legs. All right, team, so we are here on your back. Modification is just a little stretch and a stretch and a bridge. Whatever you need to do for you. Otherwise, we're gonna take it here. We're gonna get our slow and controlled scissors. Open it up. Open. Right through here. Okay, I want that chest and back opener, and I want that hamstring stretch. So we're trying to get a stretch stretch as well. Don't worry, we're gonna have one back to basics, one power version of this move. Join me down here. If you're not here already, zip up that core. Remember, we're gonna bring those hips and ribs together. Navel, the spine. Lift up on that pelvic floor. Strong foundation. In three, two, one. Here we go. Pulse for two. Bring it out. So this is just your little scissors pulse that we normally do. Breathe. And yes, big stretch. You can keep those legs up higher if that's better for you. And drop one as you go, or drop them both, pull one in, then you get a little more core right here, right? Yes. Breathe. Ah. Good work, team. 10 seconds. Oh. 5, 4, 3, 2, 1. Relax. All right, you can keep it right there. Again, if you're modifying, I just want keep everything down and then take it to a bridge. If you want to add that power, we're coming up with a wide starfish. Either here, power, or all the way up. Whatever is good for you. I don't want you to pull with your back. I want you to use that core. In three, two, one. Here we go. Power. Slowly down. There we go. Power. And down. Deep core. Big inhale, exhale, pull. So I'm not using my back, right? I'm using that deep core as I come in. Breathe. You don't have to come all the way up if it's better for you. You can still get that power from here up. Yes, you can. There is only 10 more seconds, then we're back up on our feet. And breathe. Five to go. Flex the foot to get more of that core. Last one. And relax. Bring it up. All right, back to that kettlebell. How about we get a swing, guys? It feels time for a swing. Swing. Grab your heaviest weight if you got it. Modification if you need. It is just a deadlift. Just like this. Totally fine. Takes the power out of it, but you get the same set of muscles. If you're able and you're comfortable with the swing, we're gonna power it back. We're gonna drive it up. We got 30 seconds. Lock out of the top. Lift up on that core. Press your feet into the ground. Let's get it done in 3. Into. Prep it back. Power. Here we go. Take it up. Driving it up. Notice my arms are not getting super high. I like to keep it below chest level. Up to eye level is fine, but I don't want you to arch in the back, and I don't want you to use your arms. So power up with the legs. Shaquante knew it was coming. Yeah, you know me so well. Breathe. Yes. We got four, three, two, one. And relax. Pedal here. Yes, team, catch your breath. All right, so medium to heavy kettlebell. We're taking to a squat. We're taking to a curl. And press, all right? So it will go by much quicker because we don't have a right side and a left side. So let's get this done right here. Goblet, squat, kettlebell up top. Trying to get as low as you can. Drive up through those heels. If you want, you can keep that kettlebell low. Then we're gonna take it to a curl and a press. Then, of course, we'll clean and press, and we'll get some squat jumps. Are you with me? I know you are. Grab that weight goblet position if you can. Core engage. Zip it up. Let's drop it. Here we go. Drop it in the squat. I mean, drop it like it's hot. Drop it like a squat, not drop the weight now, because I'm a little bit tired. My body wants to go here, right? But I'm gonna keep that chest open. Drop it low. Bring it up. Yes. Take it down and bring it up. 20 seconds to go. Halfway there. And up. Get low weight in the heels. Notice that my toes are forward, but my knees go out a little bit as I come up. That is totally fine. In the squat position, we got 3, 2, 1. Relax. Give your hands a break. Little stretch. So this is curl and press. If want you. If you got a lighter kettlebell and you want to curl and press one side, I'll cue you when there's that halfway point. You got a heavier. Take it here. Curl, press. Down and down. Core engaged. Grab that weight. Let's get it done. Ready? Here we go. Curl, press. Back to basics. Curl and press. Karina's saying hi and watching. Did you. Yesterday's live. We have a live once a month in the Body Fit athletic club. That's where I get to try out new things. So it's fun to do that one because you guys are my guinea pigs, right? And you give me lots of great feedback, which is so helpful. Take it up. Up. Elbows in. Five seconds to go. Last one. Done. Yes. Team, give your hands a break. All right, so here's what we got. Let's start with our leg pulse. So we're gonna keep it low. We're gonna pulse. 3, 2, pulse with the legs. That's your sculpt. Then clean and press. So your clean is a little power move. And press it up. If you're not comfortable with that, then you just pulse the legs. Curl and press. If you can do the clean, you're essentially just switching it from the top of the kettlebell to the sides. It's a power move. You'll still get those biceps. You'll feel the power. Let's get it done. Power sculpt. Here we go. Here's your sculpt pulse. Three, two, one. Clean and press. Three in that pulse. Power and up. If you want, you can even make a little push. Press all the way through. Usually makes the most sense to clean and press all in one motion. Drop it low. Up and up. Here we go. And breathe. Five seconds. What do you got, team? Low in those hips, in the heels. Yes. Breathe. Give your hands a break. All right, last one for this. See how much shorter this feels. We don't have a right side and a left side. All right, team, so kettlebell low. Either jump or power squat like we did with the lunge. Then grab it. Pulse. 3, 2, 1. All the way up. All right, so I want you to grab low in that squat. So when you grab that weight here, pulse, and then lots of power going up. So we get power on the jump, we get power in the press, we get sculpt in the curl. Make sense? Let's do it. 3, 2, 1. Power squat. Get low curl. 3, 2, 1. 1. Impress. All the way back down. Power squat, pulse all the way up. Take your time. I don't want you to rush grabbing that weight at the bottom. Right. I just want you to stay low. Yes. And up. Burn all the way up. Harder than it looks to pulse from that low squat, then get that power coming up. Last one, pulse. And up. Water, team. Yes. Breathe. Catch your breath. Shake it out. How we doing, team? I know. I'm feeling it. Whoo. All right, how about we get some core? Yeah, let's do it. We're gonna take it into a plank position. I want you to have that kettlebell on the side and lay it down. We're gonna pull it, so we're gonna pull it like this. If you don't have a floor that that's good for. I just want you. You can just move it like we normally would or just go no way. If you can. We're gonna drag it. We. We want to keep that drag high. Plank if you can. If you need to be on knees, you can. We're just gonna pull across, right? Pull across. Let's get it done. Lift it up in three, two, one. Here we go. Drive. And here. Pull it across. Let it drop. Pull it across. You can have it up and then drag it low. Whatever is good. I don't want anybody to feel like they're gonna smash their fingers. So you can just do that reach like we do with dumbbells, or you can really get that drag. Don't worry about the hips. I want you to think about the hips and the core. Engage. But they're gonna move a little bit because you're reaching, and that's okay. Keep it moving. Here we go. Pull it through. Oh, and here. Pull it through. Yes. Drag it. Five, six seconds to go. Three, two, one. And relax. Yes, team. All right, let's keep it here. We're gonna tap it out with our core. So we're on our elbows. We're gonna cross it up. No, sorry. Tap it out, tap it out. Tap it up, tap it up. So we got outer thighs, outer thighs, glutes, all with the. The core on the elbows. Three, two, one. Here we go. Tap and tap. Lift. Up and up. Tap and tap. Up and up. If you're modifying, I just want you to tap from the knees, and then little donkey kick from the elbows, right? Tap and tap. Lift and lift if you can. We're here. Tap. Really squeeze in the glutes and the outer thighs. Outer. Inner. Outer. Inner glutes and glutes. Five seconds. Up and breathe. Stretch it out. All right, team, let's put them together. All we got is one power round. All right, Even though we have three on this one, let's zip it up. So here we go. I want you to pull for two, pull for two. Take it down on those elbows. Jack for two, Take it back up. Yes. We're sneaking in a little bit of chest and shoulders with that plank press. You knew I was gonna do it. 40 seconds is all we need. Then we got one more thing up top. Here we go, team. Take it up. In three, two, one. Here we go. Pull. You can be on your knees the entire time if you need to. Down on those elbows. Double jack. Take it up. Pull through. Pull through. Take it down. Double jack. Take it up. If you think about it, Switch your lead arm. Right, left, right, left, left, right, left, right. Taking it down on the jacks, and then take it up. Pull through. Five seconds. Pull through. Take it down, Jack. Take it out. Take it up. Yes. All right, team, how about a swing up top? Sorry, I like two more things up top. One more round, and our swing. Let's get it done. Take it right here. Find that good position. Remember, you can just do a hinge deadlift if that's good for you. If we can power back, we got 30 seconds. We're gonna push this time here, but we can do it. Take it here. Prep it back. 3, 4, 2, 1. Drive it up all the way through. Really push those feet into the floor. Remember, I tell you to squeeze those armpits. That's going to activate the back of those lats, those muscles down your spine, and help you keep those arms down. Right? Drive it up. We got eight, seven, little over, but you can do it. Seven, six, five, four, three, two, one. And relax. All right, team, for the sake of time, in this last round, we're gonna Go one. Back to basics. One power round. Watch me here. Medium kettlebell. We got it here. We're going. Twist into the side lunge, halo. Triceps. Twist into the side lunge halo. Triceps at the top. Finish it around. So you gotta hang out for the for a second and really get that tricep press at the top. Let's get it done. Zip that core in three, two, one. Here we go. Side lunge, halo. Triceps at the top. Finish the halo. Drop it down. Side lunge, halo. Take it up. If that feels too confusing, you can take it to just the side lunge or just the side lunge in the halo or just the triceps. Whatever is best for where you are today. Take it here, take it here. Yes. Low five seconds. Let's get one more in right here. Boom. Shake it out. All right, team, here we go. We're gonna take it. Double pulse. Pulse. 3, 2, 1. Take it low and up. 3, 2, 1. Low and up. So pulse, and then your power is shooting out of that leg. Let's do it. So pulse in the tries. Power in the legs. Sculpt, power sculpt. Let's get it done. 3, 2, 1. Triceps. 3, 2, 1. Get low. Power up. Bring it around. 3, 2, 1. Low power. 3, 2, 1. Yes. 3, 2, 1. Burn tries. You can do it. 3, 2, 1. Power from those legs. Yes. 10 seconds to go. Oh, triceps. I know. Last one. Burn. Yes. Relax. Of course, I did have an entire round of that plan, right, where we're gonna pulse and power, but instead of that, we. We modified, right? All right. I think we have time for a bonus move. Just enough time for a bonus move. Here's what we got, team. We're gonna take it with that swing. You're gonna swing it for 3, 2, 1. Then I want you to let the swing swing. Relax. Drop it. If you can pop it back, run it. Three, two, one. Pop it up. Then you got to give yourself time to get set back up. Power it up. 3, 2, 1. If that is not right for you, you can swing it. You can do your run up top, or you can deadlift. And either or. One minute to go. Clock is ticking. Bonus move. Here we go. Set up three. Bring it up. Three, two, one. Let that swing relax. Get your good form. Pop it back. Run it cross. Mountain climber. 2, 1. You can tap it too. Bring it up. Get set up. Power. 3, 2, 1. Swing and relax. Remember, if you need to stand. 3, 2, 1. Get it done. Here we go. Halfway Power. Power. I don't want anybody cheating your form on either, so take your time. It's not as quick as our regular bonus moves because we got to get into and out of that swing, but finish strong. 3, 2, 1. Swing and relax, climber, wherever you are. Can we get one more all the way through? Whatever you got for you. Let's finish it out. Here we go. Yes. 3, 2, 1. Burn. Catch your breath, team. Just barely got that in right. Grab a sip of water. Shake it out. Oh, man. If that first round hadn't taken half of our workout. Right, but we snuck in a lot on that, right? Not only did we get that row, we snuck in that high pull all through our legs. Give yourself a few seconds to just let that heart rate come down. We'll get some quick stretches, mobility, flexibility, and then if you want to hang out, we can chat for a few minutes. Face says heart pumping. Knee two. All right, right here, let's shake it out. Let's get some little hamstring scoops just like this. One at a time. A little active recovery. Scoop it through all the way. Flat back. Take it here, and then let's hold this one here, hinge it back, reach. So from this position, team, let's take that arm, reach to the back to get that opener, and then switch. Becky says she's glad she took another recovery day yesterday because she feels great and strong today. I'm so glad. Other side. Let's hinge it, find it here, and then reach. Emily doubled up with the live from last week. Oh, my goodness. That's a lot. She says they paired well. Yeah, Very similar, right? But hello. Couch is right. We did it. Yes. Jess, roll those shoulders as you press in gently on the inside of the legs. Oh, we're here to here, so. Ah. Walk your feet in. I'm gonna grab my computer, round it up through here. Take one arm across to drop that shoulder. Roll through. So in a second, Kurt's gonna bring me my computer. I will answer any questions that you have. We can hang out for a few minutes, not too long. Again, it's a holiday weekend for a lot of us. Open it up, and we. Whoo. I'm sure a lot of people have family time just on the weekends in general, but it is a good time. Take that hand to the back if you can. If you have a wall, put it on. Otherwise, just fingertips to the back. And you can either stay here, tilt that hip forward, or grab one foot up. This is the time of the week when I get to chat with you. Quickly. If you're looking for more chatting with me or with Vivian, our body fit dietitian, you want to join us in the athletic club? We have live events and Q&As every single week. So that is where you want to be. Other side, Fingertips to the back. Answer as much as I can, as thoroughly as I can. But in the BAC is where we can really get into it. We like to really dive deep into hot topics and answer the most common questions and any questions that come up, that is the place to be. Whoo. Hopefully you are feeling good. I know many of you have finished week two of April Absolution. We are halfway through. I hope your core is feeling strong. I hope you are feeling strong, and I hope you are proud of yourself, because I am proud of you. Make sure you get some more. More stretching on your own. Let's take it here. A little standing cat cow. Really try to release in that back, especially that low lumbar spine. Mel said she is sweating still all the way through. Natalie is spent. Also did a workout right before you guys superstars. One big deep breath in and Ow. You did it. That was your kettlebell power sculpt workout. Great job, everybody. Whoo. Tired, y'. All. All right, I'm gonna grab my computer. We're gonna chat for a few minutes. I'm so glad you guys liked it. It's a fun format. We might put it on the schedule in the coming months. As you know, sometimes the lives are also a time that. Thank you. That we try some formats out, see what we might want to put on the regular schedule. So I love hearing how you felt about it. All right. Someone is asking snr watch a blooper reel. Listen, we have so many bloopers. A lot of them involve my children. Because what you see in the beginning of the live is pretty much anytime time we film something, the kids are in here. We try to have them play the quiet game so I can just get the intro out. And then Kurt gets me all set up with the camera and the microphone and all of that. And it is challenging with a three year old and a six year old. So we have lots of those bloopers and lots of just me that like all over messing up what I'm saying. Anyway, let's see. Janine says I haven't lost more than two pounds in the last month, but my clothes are fitting so much better. Oh, I'm so glad. Don't worry about the scale, people. I know it's important to a lot of you, but Try to let it go. It is not a good indicator of where you are in your journey. You are getting lean, you are developing that strong muscle fiber just like Janine is saying. You are changing your body from the inside out. And I'm so glad you are feeling good. All right, let's get to some questions if we got it. Oh, okay. Let's see. Janine is asking, I've noticed you don't do a lot of old fashioned crunches. Is there a reason for that? Yeah. So, you know, if you look at a lot of my older videos, you might see more of them. We talked about this in Athletic Club yesterday. Fitness is always changing. The research is always changing. We're always learning new things. You know, people are doing studies and scientists are looking at what the muscle is actually doing and what we have learned. It was kind of like many, many years ago, it was all about the sit up. Right? This is what we did, maybe 80s and 90s. I wasn't teaching then, I was a kid, but that was a big thing. And then we got into the isolated crunches because we realized that the this was maybe using more momentum and more back. What we realized about the crunch, the crunch is not a bad exercise, but we want the entire core to be working in synergy. That is what we have been talking about in Absolution all month, especially in the Athletic club. So we want to be activating more. So we're doing more of, let's say a dead bug, something like that. We're doing more of the Pilates type moves or this type moves where we're engaging the crunch movement, but we're also making all of those other muscles working as well. Crunches are fine if you really slow them down and think about the way you're activating that deep core, that pelvic floor, those obliques, but they're not as dynamic as other exercises. So again, if you go to some of my old videos, you'll see a lot of this and then we add a reverse and then add on. I just now we just to be more time efficient, don't do as many isolations and we think more about that dynamic core in different ways. We can get them. Yes, people love them because it is a way that you can really feel that burn. But that is fine as long as you are also activating the rest of the core. And we can usually get that through different types of movement. So hopefully that was a long explanation to that. But anyway, I feel like I'm leaning forward a lot when I squat. I'm sticking my booty back. I have short legs and a long torso. Not sure if that matters. I have short legs, too. I think what I would say film a video of yourself or watch yourself in the mirror. You can lean forward, which is fine. What I don't want to see is that round in the back or that excessive arch in the back. So if it's so, check and make sure that you're not here or that you're not here. If you're leaning forward and your back is pretty straight, like this is, this is our goblet squat motion, right? This is a fine place to be. We certainly don't want you to be straight up and down when you're squatting or lunging. In fact, especially in something like a lunge, we can get a little bit more into that front, front leg if we hinge just a bit, not much. So check yourself on a video or in the mirror and just see what your back is doing. I wouldn't worry so much about the torso, but making sure that you're here a good way. A good cue for that is chest open. If you feel like you're rounding forward or you're here and that neck is up, you might be arching a little bit. So core engage. Don't think so much about sticking your booty back, but just think that you're dropping it here. These knees can be over those toes. That was another thing that has changed with research over the years. For many years, we said don't let your knees go over your toes because people were leaning too far, far, too far forward in their squats and lunges. Now we know that that is perfectly fine. In fact, sometimes that helps us strengthen. You don't want to overdo it. You don't want those heels coming up. But worry less about that and think about what your core is doing, doing your back position and are you in those heels and you're activating those quads, hamstrings and glutes. Hopefully that helps. Lots of highs here. All right, here we go. Okay, I want to see other questions. Caitlin. I'm having an achy type pain in my left hip flexors. Any stretches, recommendations, Exercises to do or avoid sitting? So great stretches are those quad stretches. You can also do them down on your side, pulling it here. Tilt that hip forward. A little cue. Tilt the hip forward and then you can kind of push your foot into your hand. You can also do it from a prone position here. Another great one is if you have a soft floor that you can kneel on, taking it here. Right. So leaning into that hip flexor or that standing quad stretch that we. That we did also, you can put that foot back up on a chair or the couch, something like that. Lean into that hip flexor. That can help. And then I would just be aware, you know, when we're doing a lot of squats and lunges and we're in that hinge position, when we're doing a lot of knee raises, things like that that we've been doing with doing a lot of core, we just need a little extra of those stretches through the hip flexors. Hope that helps. Awesome. Tammy. Not scale. Victory. Did high windmills with my 20. Amazing. So proud of you. That is not easy. All right, Becky's going for a run. Good for you, Beck. I know. I'm so glad. So if you noticed earlier, Becky was saying that she took a couple rest days in a row. This is why rest is so important. Again, something we talk about all the time in the athletic club. I know a lot of times we're afraid to take days off, but sometimes that means that we get that recovery. Recovery is such a big part of the process, especially in terms of our muscle and muscle fiber and muscle development. So you need that recovery, and you want to. When you do that, like Becky's saying she has more energy to get through that workout. You can give more in that. We've all been in those workouts where we're like, oh, I just. I'm just feeling kind of run down. You'll get the energy, but you can't really give it everything that you've got. So rest is so important. Whether that comes in the form of active recovery, which is fine. Taking a walk, a light jog, an active recovery video, that also counts as rest. But giving yourself breaks from the heavy stuff and the high impact is super important to the process. Thanks for making that point, Beck. All right, Looks like Mel might be going through a for a run, too. Deborah in the uk in her garden. Yes. Hey, Deborah. All right, let's see what else we got. Let's see. Blue, for example. A fly in the gym. Sometimes I just leave that stuff in the videos, but there are definitely been times. One time we had a moth and. And we had to cut in a video. I try not to cut unless we absolutely have to, but there was a fly in a video that got left in that I was just trying to get the entire time. One time there was a moth, and I was like, so we had to refilm that. But yes, those would be. Those would Be fun ones. All right, let's see. Michaela's gonna join us in the bac. So excited. We can't wait to get to know you. That's the best part, team, is that I can get to know you on a more personal level, that we get to know each other and we support each other. We know what's going on in each other's lives, so we can encourage one another. We can share our stories. That's what we love about it. All right, Deborah has. Hi, buddy. Okay, come here, come here, come here. Oh, this is my cue that it's almost time to sign off. We have a new family member. This is Bingo. Okay. Mommy, Daddy, and Bingo and Maya, and that's our whole family. So we weren't planning on getting a dog, as many of you know. We had to say goodbye to our dog in December, that we'd had a long time. But this little puppy came into our lives, and this is Bingo. That's right, she did. So now it is in our families. So I thought Bingo might want to come say hi. Okay. Can you. And he's poopy and peeing everywhere, and he's biting. He is in the chewing phase. And as Maya said, he's poopy and peeing everywhere. So, Bingo. Okay, take him with you. Let's see if he'll go with you. Okay. Okay. Oh, he might just want to run. You can let him run around the gym a little bit. Okay, team, so I'm going to see if there are any other questions really quick. Okay? Okay. He'll follow you. Say, come on, Bingo. Come on. Go, go, go, go, go, go. Oh, he just loves me. Okay. He just loves to chew me. Go, go, go, go, go, go, Bingo, go. Okay, Maya, come get him, Kai. Come get him. Go, go, go, go. Oh, no. He just peed on my mat. All right, Pupp. All right, team. So I think we got most of the questions. Linda hiked seven miles yesterday. Oh. Oh, my goodness. I'm so proud of you. All right, team. Thank you so, so much for joining. Next week is the body weight version of Power Sculpt. That should be fun. How do we get some power with no weights? I'm gonna show you two more weeks of absolution. Fun stuff coming up after that, but we are gonna hit it hard. Oh, Mallory. And Annalina says, so cute. Oh, Gonna do it after the eggs are died. We did that yesterday. Hey, Dolores is here. All right. Happy Easter and Passover and Ramadan to. To all who celebrate. And we will see you next week. Have a great weekend, everybody. It.