35 Minute LIVE March Madness Workout

Happy Saturday. Hello, everybody. Let's say hi to people. Henry is here. Lori is here. Fazia is here. Sherry is here. Welcome, welcome. Sabrina, Kayla, Jamie, Angelo. Yes. Yes. Okay, guess what? You can change back into jammies when you go inside. Dulcie is here. All right. Linda is here. Okay, stand up. All right, can you guys wave to the camera and then get ready to go? Daddy. Welcome. It is gonna be a fun workout today. Romaine and Elena and Alyssa. Okay, go with daddy. Go with daddy. Okay, Jess is here. It's freezing in Ohio. She is ready to get moving. Rachel. Hi, everybody. All right, so today we are doing March Madness. Marlene, Olivia, Lee and Chelsea. Hi, everybody. Gonna do this on Monday in New York. Windy, Minnesota. Natalie is joining us. Sammy, Carissa, Angela. Yay. All right, so Kaylee is here. First time chat. Catching a live Mary Beth, Abel. Awesome team. Okay, so today we are doing March Madness. So if you are here in the US and if you are a basketball fan, it is the NCAA tournament. So that is college basketball. Even if you don't love it, it's gonna be a fun basketball workout. Oh, yep. You got puppy. Okay. All right. Had to make sure we got all the stuffed animals. Hey, welcome. All right, Team Greece, Ontario, Canada. Okay, so today, here's what this looks like. We're gonna have a basketball inspired workout again, even if you're not a fan of the sport or watching it. Although if you're in the U.S. really fun March Madness so far. Lots of upsets, lots of underdog teams coming through. Super fun to watch. Oh, so it's going to be themed. We're going to use weights a little bit, but you can keep it body weight if you want. We're just going to get moving. It's going to be a good time. All right. Ryan is going to do it tomorrow. Jessica in North Carolina, Tamika is here. Uruguay, South America. I'm impassion day. So working, but we'll try to do it tomorrow. Yes, basketball fan. All right, Ingrid in New Jersey. Carrie is hoping for some shuffles. You know it, Carrie. All right, so let's go ahead and get started. Clear your space. Maybe your children brought out the stability ball. You need to get it out of the way. And let's get ready for our workout. Make sure that you have water close by as well because you are going to need it. Hold on, let me set my. My timer. All right, team, so getting it all ready to go. Okay, so Norway training for a championship next year. Excellent. Welcome, Laura. Welcome. Maya in New York. Hey, bac family. So I am representing my team today, the Body Fit Athletic Club. I'm going to talk more about that at the end. Remember, if you're able to hang out, you can go ahead and get moving if to you're able. If you're able to hang out. We will have a little Q and A at the end, so we will be hanging for a few more minutes, so join us if you can. So go ahead and march. Julie in Israel. Kristaland first live in a couple of weeks. Amazing. All right, so we're gonna go about 35 minutes today. We'll be going through some moves and then we will repeat them. It's gonna be a good time. And of course, I'm gonna give you tons and and tons of options so you do what is best for you, work to your level, challenge yourself in a way that is good for you. We're gonna get it done. We're gonna have a good time. Yes. We are going to use some kettlebells and some dumbbells just for fun. But of course, you can keep this just body weight as well. So stretch it out. Super tight in my shoulders today. I need these stretches. We all do. Right, let's keep it right here. Let's just reach and reach. Shifting into that side lunge if that's good for you. Touching the ground if that's good for you. And then let's take it here. Flat back down, Round it up. One more just like this and we'll hold it down. Roll those shoulders all the way through. Walk those feet and reach it up. Reach it down. Yes. Elizabeth able to join alive. Kiddos are entertained. Amazing. All right, so let's inchworm it out. If that is good for you, walk that out. Warming up through the back, through the spine, and of course, getting that core ready to go all the way here. Hold it here. If you can press up to that down dog. Get that stretch back to center. Get that stretch back to center. Breathing into it. One more and walk it all the way back. Let's reach and tap it back right here. Here we go. Take it up. Opening up and through. And then let's hold it here. So if you can take it all the way down, you can walk that top knee away just a bit. Reach it up. Drop that knee and then take that top arm. Reach through a little rotation. One more and then walk it in right here. Other side. Drop it down. If you can walk that front foot away. Drop that knee and take it in and reach it up. Take it in, reach it up. Step it in right here. Round it up. Ha. Let's tap it out and reach. All right, so we have one long circuit that we're gonna go through. Several different moves. Body weight, some incorporating some weights, some guard down on that. A lot are standing. Some will have high impact because, let's face it, it is a high impact sport if you've ever watched any basketball or played any basketball. But again, I will give you low impact options. So on some of these speed and agility drills, don't force it. If that is not right for you, just move your body. Take the low impact option. We're gonna cross it right here. Just lifting it up, trying to keep that chest open. Basketball was my favorite sport growing up. I played a lot of sports, but I really loved basketball. Thought I might play college, but I didn't. But look, here I am working in athletics, right? Stretch it out. All right, team. So shake everything out. Go ahead and get ready. You got your very first move. Our first one, we got 40 seconds of work, followed by 20 seconds of rest. We're gonna take it with just a little shuffle or a double step. Here we go. So body weight, you got double step, moving laterally, or take it shuffle, right, shuffle. Whoo. To the side. You can take those hands out like we used to do in basketball practice, right? Ha. Ashley, who's currently playing basketball. And we'll do it later. Awesome. So again, that double step works, too. You can pump those arms however you want. 10 seconds. Just getting that heart pumping for that first move. Three, two, and one. Breathe. All right, team. So our very next move, I want you to grab either a kettlebell or a dumbbell. Doesn't matter. In fact, we can get. Let's go dumbbell. Either one. We're gonna do a squat and a press. Think of it like a free throw. We're dropping it down, we're pressing it up. Just like you're dribbling that ball. Three, two, one. Here we go. Squat and press. Squat and press. So basketball players do this move all day long. You can have two dumbbells or one heavy kettlebell. And if that's better for you, especially when you think of them at the free throw line, down and up, or even when they catch the ball up. So this movement, getting the power from the legs and then power from the arms at the top is what they do. Take it down and up. We have five seconds breathing through it. Three, two, one. Excellent. Good. Set that weight down. Out of the way. Back to a little bit of body weight. So catch your breath. We got quick feet. You have two options. You can just take it here. You can just pedal those feet and move those arms, or you can take it here. Join me here. Here we go. Quick feet, man. If you did basketball practice as a kid or a teenager, you remember this drill, right? So we've got our agility going again. You can just pedal without the impact if you want. You can add a little burpee to it. So quick feet, quick feet. Drop it down, bring it up, right? Totally up to you. Quick be quick feet. Drop it down, bring it up. Who remembers coach with the whistle, right? And every time they blew the whistle, you had to drop it down. Up to you. Or you can just tap it down, bring it up. Let's go. Three, two, one. And breathe. Good work, team. Let's grab a sip of water after that, keeping it moving, going down the line. All right, so here's what we got. Foreign. We're gonna take it to a layup. So if you've ever seen a layup. Dribble, dribble, dribble. Bringing it up, right? I want you to have one weight. You can go light dumbbell or lighter kettlebell. I'm gonna go light right here. So you're gonna lunge it back, bring it through, lunge it back, bring it through. You can tap it up, you can just tap it back if that's better for you too, here. All the way up and through. So it's essentially a curl and a press. If you'd rather have two hands, you can go here and up. All right, so it's like we're dribbling in. We're going up for the layup. We don't have to jump with it unless you want. I'd rather get a little bit of strength work out of it, but let's get it done. 3, 2, 1. 40 seconds. Take it down, all the way up. So lunge up with the knee if you can. Down and up. Down and up. Again, you're thinking dribble and up. If you want to just keep it body weight and add that little jump at the top, you can. Or think lunge, curl, press. Yes. Down, up, and through. A little bit of balance. If that balance is not good for you, you just tap it in, right? Yes, you can. Five seconds. Four, three, two, one. And breathe. Let's get the same thing. Other side. So again, if you want to keep it speed and agility, you need to go body weight. Bring it up, bring it up. Or if you want to keep it more of the strength, just think lunge, curl, press. Yes. Yes. Let's get it done. Core is engaged. Keep that chest open and proud. In three, in two, in one. Here we go. Down curl, Press here. Up, up. With or without that knee. Or again, if you're feeling good about it. Think about that layup. Little jump at the top. Up to you. Either of those is fine. Any of those is fine, I should say. Whoo. Lay up and breathe all the way through. Driving up through that heel, get low, then it's like you're bringing the ball across your body, right? And up. Breathe. 3, 2, 1. Catch your breath. All right, team, so we got one more thing up top, then we're doing a little bit of core at the ground. So let's take it with one dumbbell or one kettlebell. I'm gonna switch to my heavier kettlebell. Now we got our shuffle pass, so watch me double step. I'm gonna turn and pass as if I'm passing to my teammate. Right? Double step, push. All right, if you got that heavy kettlebell, just be very controlled with it. You don't have to pass super far. You can take it double step or shuffle, pass. Little pivot, turn into it. Core engaged. Let's get it done. 3, 2, 1. Shuffle, pass, shuffle, pass. Double step, pass, double step, pass. Yes. Breathe, shuffle. Oh, man. I picked the heavy kettlebell. Not sure why I did that, but that's okay. We'll take it again if your body weight. There we go. Yes. Three, two, one, and breathe. Let's have some water. Bring it down to the mat with one weight, medium to light or heavy, whatever you got. All right, team, so if you need to modify, you can keep this standing, and we're going to hand it off here, right? Otherwise, we're taking it down for core. Watch me here. We're starting seated. You've got your one weight. You're handing it off as if you're doing those ball handling drills right underneath. If you'd rather, you just hand off something invisible, right? So bring it down with me handing off that weight. Little half back. Think of it as almost like a seated Russian twist, but let's get it done. Open up those shoulders. Little stretch. We're passing it underneath the legs. 3, 2, 1. 40 seconds. So we got here. Here. Yes. 20 pounds is gonna feel heavy. Yes. This is definitely a workout where you may want to use a little lighter, right? And breathe. Yes. You can burn if you want to go back even further. Take it here. Yeah, I've got my 10 pound dumbbell, but you may even want lighter. And breathe if you want to just keep it seated. This works too. Boom. Deep core. Pull it in. 3, 2, and 1. Yes, team. Little stretch right there. Let's take it to a plank. All right, so you have two options. You're gonna come up on that bear plank, you're gonna walk it back. If you're modifying, I want you to take it bird dog, or you can keep it standing, but you're here. Walk it back, walk it in. Or here, run it back, run it in, drop it down here, run it back, run it in. Right? So a little agility while we get that core working. Walk it back, walk it in. Or run it back. Or bird dog. 40 seconds. In three, in two, in one. Here we go. Walk it back, walk it in. You can keep the knees up, or you can go down in between. Whatever is better for you, or run it back. Running in. I actually want you to keep the run and not a jump back. Jump in. Because I want you to have that agility. Right? One, two, one, two. You got it. Keep it going. Run it back, run it in, run it back, run it in, or walk it back, walk it in. We got 5, 4, 3, 2, 1. Stretch. Yes. Team up onto your feet. Here's what you got. We're gonna go with one heavy. Catch your breath. One heavy weight. I'm going kettlebell. I think you can, too. And we're gonna hand it off. It's a ball handling drill, so anybody who did basketball practice, Hand it off, Hand it off. We're gonna take those toes out in that plie, and we're handing it off. We sometimes do this in our kettlebell workouts, right? So kettlebell or dumbbell or no weight, whatever is good for you. One. Here we go. Hand it off, Hand it off. Hand it off. Yes. Little burn, right? Burn, burn. Yes. You can breathe into it all the way through. So you can take your time with it. Little more of a plie or speed it up. A little more of a pulse. 10 seconds. Get it done. Yes. Yes. 3, 2, 1. And breathe. All right, so since we're here just because. Let's keep that transverse. I'm going to switch to one dumbbell. Watch me here. So you got your weight in the center transverse. We're gonna pivot towards the hip. Bring it up and shoot it. So pivot. Bring it up and shoot. We'll get each side, so watch me. Here's your body weight version. Pivot, pivot. So in basketball, we have this pivot move, right? You're allowed to move one foot while one foot is stationary. Take that weight, if you want, want or just body weight. Pivot and bring it up. 3, 2, 1. So it's that transverse, squat, then a press. Transverse in a press. We're here. I know those legs were just working hard. This last little segment is a little bit of a leg burner, but you're gonna love it. Breathe. Pivot and up and up. Yes, up and down. Pivot and shoot. Five, four, three, two, one. And breathe. We're gonna do that other side. Catch your breath. Let's take it to that other side. Core, engage. Pivot. Back weight goes towards your hip, so you get a little bit of that core. And then we're pressing it up like you're shooting. Three, two, one. Here we go. Pivot and up. Pivot. Transverse, up. If that is not good for your knees, you just take squat and up. You don't even have to step into it. You can just take it with that squat and press. If that turns out it's not feeling good, take it out and breathe. Maybe your glory days are behind you. Now we're all about functional fitness, right? And here, I think that's me, right? Take it out. 10 seconds. Pivot and shoot. Pivot and shoot. Breathe. 3, 2, 1. All right, team, so let's get two heavies or one kettlebell. We're gonna take it. We're gonna take a break from those basketball moves and just get our row and come up out of it. All right, let's get it done. Roll those shoulders back. If you have a kettlebell, you're altering. If you got two dumbbells, you're here. H. All the way up just so we can get a little more back. We're getting a lot of push, right, with a lot of these moves. So we're adding some pull all the way. Yes. Down, breathe, and up. Squeeze in those shoulder blades again. If you've got your kettlebell, you're just doing that, handing it off. Yes. Michaela's gonna start from the beginning. Excellent. Last one right here. Breathe. And yes. Good work, team. All right, here is a fun one. We're gonna dribble the ball. Speaking of those muscles that we just worked, kettlebell or dumbbell, it is up to. Up to you. I'm gonna go light dumbbell. All right, so our medium dumbbell. Watch me here. We're gonna dribble. So notice how basketball players dribble underneath their legs, right? So we're gonna keep it in that curtsy. You can step into it if you want, but your curtsy dribble with the Row. Dribble through your legs. Dribble with a row. Dribble through your legs. You can do it. Let's get it done. Three, two, curtsy. If that's good for you. Down and row. Dribble through your legs and row. Dribble through your legs and row. Yes. We put those back to back on purpose. Here to here, up and breathe. So it's. If you're dribbling down the court, dribble here, Dribble. Right. Just keep it in that curtsy. Lunge if you can. If that's too much, you just hand it off without the lunge. They can feel biceps popping. Yes, biceps. And back with this row pulling it. We got 10 seconds. And breathe. Three, two, one. Yes. Let's get it done. Other side. All right, little secret, guys. Second round is quicker. I know. I said we're gonna do these all again. It's gonna be quick. Here we go. Curtsy. Dribble. Hand it off. Dribble. Your dribble is your row, so pull those shoulder blades in. Hand it off under the legs if that's not too much for you. Here we go. Curtsy. Hand it off. Breathe. Yes. Yes. Carrie says you can do it. Coming at the right time. I know you can. It do. Can do it. Listen, if you just want to take it to a row, hand it off in front row, you can do that, too. Doesn't matter to me. You're here and you're moving. Breathe. Yes. 10 seconds. Oh, there's my balance. Right. Let's do it. Breathe. Three, two, one. Relax. All right, team, since we got our kettlebells out, if you got them, one last move. Let's take it to a swing. If you've never done a swing before, I want you to take it to just your deadlift, just like this. Otherwise, we're gonna swing it. It's live team. Oh, sorry about that. All right. Allergies in full force here in California. We're gonna swing it. We've got 30 seconds, then we do it all again in a lightning round. It's over time. Hinge it here. Prep it. Three, two, swing or deadlift. Drive it up. So these muscles. We call these your posterior chain muscles. All up through the. Through the back of your body. So. So important for any athlete, especially basketball players, they need that power to come from their legs. Yes, Natalie, this is a granny shot, right? Anybody who did those granny shots for foul shots, granny throw. We got three, two, one, and one. Relax. All right, guys, quick sip of water. Here's what we got. It Is over time. We have tied it up. Thank you to everybody who said bless you. We have tied it up. We're going through it all again. A few things we're going to combine, so get excited about that. First thing, we're gonna take that shuffle and that press to that shuffle, squat and press. So you're gonna shuffle, pass it to your teammate, shuffle, get the ball back and shoot it. All right, 40 seconds. Some of these are going to be half time, some of these are going to be full time, but putting them together. So watch me one time. Shuffle, pass, shuffle. Get the ball back, squat and press. If you don't want to do all that, just do the squat and press. 40 seconds, starting in three, two, one. Here we go. Shuffle, pass, shuffle. Squat and press. Back here. Shuffle, pass, shuffle. Grab the ball, squat and press. Shuffle, pass, shuffle and up. Shuffle, pass. Shoot it. Make it pass, jump shot. Shuffle, pass, jump shot. You got time for one more shot. Clock is ticking. You did it. All right, team, so catch your breath. We got our quick feet, right? So quick feet, when I blow the whistle, you can tap it down. When I say burpee, let me take it all the way down. So instead of the whistle, I'm gonna say down or burpee. Up to you. Quick feet or quick petal, tap down, all the way down. Whatever works for you. Here we go. Quick feet, down and down. Burpee if you want back up off your floor. Quick feet. Yes, you can turn it, too. Let's turn it down. Back to center. Down. Burpee if you want. Breathe. Quick feet. Turn it, tap it down. Yes. Five, four, down. Three, two, breathe. Guys, this workout is almost over. I promise. Here's what we got. Just as I felt like a bonus move. I know, right? All right, so we got 20 seconds. 20 seconds with our layups. Dribble it with the lunge, curl and press. You can take it nice and slow. You can add a little power. If you'd rather. You can take it to a snatch with that knee up to you. If that's right for you. 20 seconds. 20 seconds. Lunge, curl, press. It's a layup. Here we go. Lunge, curl, press. With or without the knee. Lunge, curl, press. Or here or here? Lay up. Yes, you can. Going half the time, right and left. You got 3, 2, 1. Turn it. Switch your sides. Lunge, curl and press. Or all the way through. Here we go. Lunge, curl, press. Lunge and up. Lunge and up. Power hand up and up. Up to you. Whatever is good for you. Be where you are today. 3, 2, 1. Catch your breath. Yes, team. All right, down into that core work. Here's what we got this time. We are down onto your back, right? So you're gonna hand it off here, hand it off here. If that is too awkward, I just want you to touch the hand. Touch the hand with the. The bicycle. If you're modifying, especially prenatal early post, keep it standing or keep it seated. Here we go. With or without the weight handing off bicycle. Three, two, one. Here we go. Take it here and back. Here and back. Yes. Again. If the weight feels too weird, just tap the hand underneath. Tap the hand underneath. Again. It's ball handling, right? Breathe. Yes. There we go. Halfway there. Little more. Don't worry. 15 seconds. You got 5, 4, 3, 2, 1. Breathe. Up into a plank, team. All right, so you got it. Watch me here. We're gonna go out, out and in. Walk it back. Out, out and in. Walk it in. If you'd rather take this move standing. Out, out, in, in, out, out. In, in. You know that agility drill. 40 seconds. Ready? Here we go. So bear, plank, out, out. In, in, out, out. In, in. Pop it back. Regular plank. Out, out. In, in, Pop it in. I am going quick for agility, but you do the pace that is good for you. We just want to get those hip flexors, that quick feet, whatever is quick for where you are today. Let's keep it going. Out, out, in, Take it back. Out, out. In, in. Take it in. 10 seconds. Take it back. 3, 2, 1. Stretch. Yes. Team up on your feet. Let's hand it off. Here's what we got. Only 20 seconds. Seconds with that kettlebell. Hand off. Breathe. Core, is it? Watch me here. You're here. You're here. 20 seconds is all we need. In three, two, one. Join me. Breathe. Hand off that kettlebell. The little hinge. Little plie. Yes, I know. I got you right into it. Some of you are probably taking your time getting up off the floor. We got four, three, two, one, and relax. All right, one. Wait. 20 seconds each side. We got that. Pivot. Pivot and shoot. Pivot and shoot. Remember, you're bringing it to your hip sweep, so you get that twist. If you want to take it more of that side, lunge and shoot. You can. Or keep it with the Transverse squat. Breathe. 20 seconds each side. Here we go. Here. And shoot. Pivot. Protect the ball. At your hip and up. At your hip and up. Yes, you can. And up. I've got a 10 pound right here. I've been alternating 10 and 15 in my kettlebells. Breathe. Catch your breath. Our 26. And whoo. Eight. 17. How come I can never remember? All right, team, let's get it done. Other side. 20 seconds. Protect the ball. Transverse squatter, side lunge. In 3, 2, 1. Take it here and shoot. Yes, and shoot. Yes. Breathe. Yes, you can. And up. You got five, four, three, two, one. Catch your breath. All right, team, so we've got that dribble. I'm gonna switch it to my kettlebell. Up to you again. 20 seconds each side. We're not going to do that. Hinge and row. We don't need it because we got this curtsy. Dribble. Dribble through the legs. Dribble. Dribble through the legs. It is your handoff row. If you would rather just keep one row on one side. Whatever is good for you. You. 20 seconds. Here we go. Curtsy dribble. Hand off. Dribble, hand off. I told you this was the overtime lightning round, right? We decreased our time, but we decreased our rest. Yes. 5, 4, 3, 2. Boom. Get set up. Other side. Remember, if you just want to do the row, you. If that is better for you, let's get it done. Otherwise, curtsy, dribble. Hand it off. Dribble, dribble. Through the legs. And here through the legs. Yes. I never quite mastered going through the legs in a game. I get to do all the time in practice, right? So impressive when they do it. Three, two, one. Yes, team. All right, let's get that swing in. Why not with that kettlebell? So, remember, you can just take it to a hinge. You can power it up with a swing again, like Natalie said, let's call it your granny shot. Right? Let's get it done. You don't see that much in March Madness, but in little league, you most certainly do. I know I did. Roll those shoulders back. Core engaged. Let's get it done. With this swing. Hinge it. Three, two, one, power. Breathe. Yes. You can keep it going all the way through. Drive it up. Press those feet into the floor. The floor. Locking out. Squeeze underneath the arms. The arms are not lifting, but you're squeezing in the back. We got three, two, one, and relax. Ah. Pedal those feet. I know. Team, our time is running out, but we're still gonna get a bonus move in. Here's what we got. I want you to set up a weight on each each side of your space. Whatever you got. You don't have much space. Put them in the center. We're gonna play a game. This is the last 30 seconds of the game, you're gonna shuffle to that weight if you can. You're gonna pop it back, pop it up. You're gonna take it to a snatch all the way through. Shuffle, pop it back, pop it up. Snatch. That is your winning dunk. All right, all we need is 30 seconds. Let's get it done. In three, two, one. Here we go. Shuffle. If you want to take the pop back out of it, you just shuffle and do the snatch. So you can take the pop out, up and snatch or pop back, burpee, breathe, and up. Keep it going. Pop it back if you want. And I'm so close. Breathe. Let's get one more. Yes. Breathe. Tap it out. You did it. You won the game in overtime with that last snatch, which was a dunk. So, yes, you are breathing throughout every movement. Often we're talking about breathing on the exertion. It's a little different with these quick agility moves, but you do want to make sure you're breathing. I'll talk about that more in the Q A if you can. Hang out. All right, Bring those arms up. Stretch it to the side. Danielle says her team is out msu, but gladly do the workout. I know. Mine, too, and Kurt's. Mine was Virginia Tech. They had a really good showing, won the ACC championship and then lost in their first round. But now I'm pulling for Duke, who they beat. Breathe. Kurt's team is Michigan. I also love Gonzaga. They didn't look very good. You're not a fan, and these teams mean nothing to you. That's okay. Basketball is still a really fun sport and a fun workout. So, of course, this workout will stay up on the channel. You can come back to it. It might even feel a little less crazy because you know what to do. Roll those shoulders. Breathe. You can even notice what my headband was doing. Can you still hear me? I did not realize my headband was all the way. Hopefully, that doesn't. My microphone is in my headband, so hopefully that meant you could still hear me. That is the sign of a good workout team and also a workout where we're doing a lot of crazy moves. Listen, all that matters is is that you showed up, that you moved your body. A lot of those were crazy, crazy agility moves, athletic moves, but you did it. No matter what it looks like, you know me. I just want you to stay safe and keep moving. If you have a hand to put on a wall. Otherwise, just stretch it back. If you're able to get that quad. Otherwise, just tilt it here. Oh, no. Jenny missed the live again. I'm so sorry. I. I know so many of my international body fitters, the US Just had their time change two weeks ago. So I know for some of you that is switching up when the live is because not everybody has changed the time. Not everybody does change the time. So I'm so sorry, Jenny, but you're here now. Hang out for the Q A. Sherry is a St. Peter's fan. Oh, my gosh. Sherry. St. Peter's amazing. Amazing. I love a good underdog story. St. Peter's is a lower ranking team, but they are killing it. I would love to see them go even further. Breathe. Linda is always going to be good at grandma shots. Maybe that's why I love swings. I know, right? Huh? All right. Oh, sweat is running everywhere for Romaine. Fantastic. Oh. Kaylee's four year old calls me your workout friend, Amy. Yes. I love that. I love when you guys tell me that your kids or other people in your house know me by name. Let's take those hands right here. Breathe into it. Well, hello to your 4 year old. I'm so glad you got to hang out with your workout friend, Amy. I love it if they're here. If your 4 year old is here, tell me. Tell me the name. I'll say hi. High. Stretch it out. Roll through those wrists. Hang out if you can. Guys, we'll chat for a few minutes, talk through a bunch of different things. I know there are a few questions that came up, so hang out if you can. One big deep breath in and out. You did it. That was your March Madness workout. Great job, everybody. Whoo. That was crazy town. I know. I knew it would be, but it was fun. Kayla is sweating bullets. Oh. Going to have a massage. That sounds awesome. Kristalyn, kids and hubby are outside. So you got quiet and uninterrupted. That sounds dreamy. I love it. Mary beth used a 35 pound kettlebell. Amazing. Carissa is back working you out again. Robin first live. Annie from Greece. Hey, Mason. Hi. Hi. From your workout friend, Amy. Oh, my goodness. K. Hudson was at the Virginia Tech game last Friday. It was so sad because they've played so well this last little bit of their season. Oh, I know. But you saw Wisconsin and Purdue. Now the cheer for St. Peter's I know. No, you're not a basketball fan. Look up St Peter's they are really that Cinderella story that we love. Okay, so Kurt is going to get me my computer, I think. Let's see. So, yes, There we go. Question. Is there A best time to do stretches. Is there an ideal number of times a day to do stretches? So Molly, the best time to stretch, obviously stretches feel good and are good for us at any point during the day. But your deep, deep stretches, the best time is after a workout when your muscles are warm. So if you're going to get some stretching throughout the rest of the day, I do recommend, you know, doing a little March rolling through the shoulders, getting the blood flow and getting the body warm. You can get a little deeper in the stretch. That's why we don't stretch really in the beginning of workouts we get more of that dynamic mobility work because stretching is most effective and safest when your muscles are warm. I definitely think you can do stretches throughout the day, especially if you are someone who sits at a desk or is on your phone, which a lot of us are, or drives a car, all of those things. We need those stretches. But I also would think more about mobility work of just getting that movement and then getting into your stretches. I have some videos that will help with that. Elizabeth's four year old loves to join when we do Spider man jumps, AKA burpees. Yes. I love it. Maya, see you in the bac. So Body Fit Athletic Club, y'. All, I'm gonna talk about this more in just a minute, but we have fun stuff coming up in April. If you haven't joined us in the Athletic club, April is April Absolution. We are bringing it back. It is our most popular, second most popular program program that we did last year, four weeks where we will get full body. We'll get strength, cardio, mobility, everything we need. But we have an extra focus on core and on abs. So join us for that. Lori loved the workout is on Team Bodyfit by Amy and we won. So true. Do I take a protein smoothie after a lot of times? I do. It's more of a convenience thing. Like it's quick for me. I don't think you necessarily need a protein shake if you're able to just get a little bit of protein and carbs post workout. The idea is that we're feeding our muscles, we're replenishing those glycogen storages and feeding that protein back into our muscles. But I do. I often make a shake with a little bit of plant based protein. A frozen banana. I always throw a big handful of spinach into it and some almond milk. Make sure if you're making some smoothies that you add your greens to it because you don't taste them. So it Is a great way to get, you know, all those health benefits of greens, spinach, kale, all of that power greens. Let's see. Angela love cardio party. Yes, there will be more of that if you missed it on Tuesday. This week we had a cardio party workout. It was where we had a lot of drinks, traditional cardio moves, but I gave you the option to take it to a party move. Sometimes that was dancing, sometimes that was power. Check it out. It was really, really fun. So yes, I will be doing more of that little experiment to see if you guys liked it. And apparently a lot of people did. Burn back your fur. Joe and Brianna and the kids loved it. Yes. Good work team. Family affair. I love it. Teresa love basketball. Inspired workout. Yay. Amanda and her daughter join this workout. Lori's asking, should I eat before or after a workout? Look, that's a little bit of a matter of preference. I am always a fan of getting something in your system before a workout, especially if you're someone who works out early in the morning. However, a lot of people are totally fine working out on an empty stomach. I am not one of those people. I usually feel deep dehydrated really quickly. I usually feel low blood sugar, start to feel a little dizzy, maybe a little nauseous. If that is you, you absolutely need to eat before a workout. Doesn't have to be much, but you know, a banana and a spoonful of peanut butter, something small. You know, some people even say, oh, I just eat half a banana just to get something in your system. So when that blood sugar drops in a workout which is designed to do you feel okay. So it's more a matter of preference. Some people are told totally fine, work out an empty stomach, but a lot of people are not. So see what works for you. I'm gonna scroll back and make sure I don't miss any questions. Let's see, stretches. Got that one. Amy missed it last week but didn't make the same mistake. Oh, I'm so glad. I'm so sorry about the crazy time change that we do in the U.S. hopefully it's going away. It seems to be, but who knows when. I think it's next year. Oh, yay. Elena says my two year old son is learning English with you. He's repeating everything you say. Oh, that makes me so happy. Amazing. Thanks, Dulcie for joining. Okay, so erectocele. So that is a form of prolapse that strong. I don't want to say your name wrong, so I would say visit my postnatal Workouts, definitely something that you should talk to your doctor and a pelvic floor physical therapist with. But it is a form of prolapse that a lot of people get after having babies. I don't know if that's you, but the postnatal workouts, especially the ones geared towards diastasis recti, which is that ab separation, will help with that. You want to be super careful on anything that is putting pressure down on your pelvic floor. So squats with heavy weights, things that are pushing down, and really work on pulling everything in and up. So your deep core work bridges, things like that. But definitely talk to a pelvic floor physical therapist if you can, because that's a specific type of prolapse that needs a little extra work. Don't be afraid of it. You certainly can get workouts and you just have to be specific about what you do. Chelsea, first intense workout ever. Being sick. It felt great. Yes, you did mobility and low impact during the week to get the heart pumping. Yay. Romaine loved the cardio party and doesn't really like cardio. Yes, that's what I like to hear. Oh, yay. Lori's gonna is excited about April. Yes. Absolution. Sherry uses extended warm ups before tennis matches. Yes. Really, it's all about mobility. Let's see. Tamika, should I buy kettlebells and dumbbells or it is okay to buy one or the other? Listen, you know, I love both, but I also know that, you know, it's not in everybody's budget and everybody doesn't have as much space. So you certainly can get by with one or the other. I think in some ways dumbbells are a little more versatile. You can use them a little differently. But kettlebells, you're going to feel the difference in the shift in gravity, the way your body reacts to the bell, which is really compact. So I think they're great. My advice is if you can swing it, if it is in your budget, then I would get one of each. I would try to get at least one kettlebell and think about doubling your weight. So if you have two 10 pound dumbbells, I would go for maybe an 18 or 20 pound kettlebell or a 15, something like that. Heavier on the kettlebell than the weights, but you can get by with just one. Listen, you know, I give lots of options and I have a lot of workouts that that are both, so. Oh, yes. Thank you, Julie. So in the Body Fit Athletic Club, you guys, that is where Vivian, who is our Body Fit dietitian, she and I get deeper into these questions that come up. The questions that you ask me right now, do you do a protein shake? I'm going to give you a quick two minute answer. In the Athletic Club we have lives every week. Vivian goes live on Tuesdays, I go live on Wednesdays and we cover these topics so bit and Vivian did a live a few weeks ago where she talked for 20 or 30 minutes about protein powders, about do we need them, who needs them, when to use them, what the different types of protein powders mean. She also did a great blog on the Body Fit by Amy website that everybody can see. So you can check that out as well if you just go to my website bodyfitbyami.com, search for protein powders. However, if you are looking for more of those answers to your questions for more guidance, the Athletic Club is where we really get into those questions. That's where we're really going to break it down. We also do live Q&As with that so you can ask your questions, you can get guidance for your personal journey from us in addition to it just being a really supportive community. So I would love for you to join us. Check out all the information should be in your description below. But Absolution is going to be a really fun month. Let's see Lori, what kind of exercise can I do for my back when it is sore? So I think the question is one that's a topic we are going to talk about in the Athletic Club next week. But the question is why is your back sore? Is it an injury? Is it lack of core strength? Is it environmentally or work related? As in it's sore because you're sitting at your desk or you're driving a lot for work or something like that. So if that is the case then you need to address those issues. So sometimes it's more core specific work. If it is sore because you did kettlebell swings and you did a tough workout and you did deadlifts, then I think any of that active recovery, any of the mobility workouts that I have on the channel are really good for that. I think the main thing is if you're back in Superstore I would avoid anything weighted so you wouldn't want to go right into another category. Kettlebell or dumbbell workout. I would stick with the low impact cardio or active recovery. I have a video that's lower back stretches. I have a core workout video that is core exercises for lower back. So yeah. So Laura, you're saying it's from working out. Yeah, get some active recovery, get some mobility. Pilates and yoga are excellent. So any of that. But the main thing I would say is if it's super small sore, I would avoid weighted workouts the next day. That's a sign that your body has worked hard and needs to be healing. But you certainly can getting moving also, just taking a walk is excellent. Alyssa saying, if you can afford the Bowflex SelectTech kettlebell, it's awesome because you get several options of weight in one kettlebell. It doesn't take up a bunch of space. I would agree. It's a little pricier. You guys know I do Bowflex live workouts. I don't even know where we stashed it because we move it out of the way. But it, it is a great option. It is pricier, but you're getting eight all the way from £8 to £40 that you just adjust with a dial. So that is a great option if you can swing it. See what I did there, Right? All right, team. So Yvette says time went by so fast in this workout. I feel like it too. I had. It felt a little rushed to me because it was going by so fast. Right. I had planned for two sets. I did plan for the second round to be shorter, but by the time we got to that second round, I was like, oh, man, we're almost done with this workout. Let's rush to get it all in. So it's always a good thing when the workout goes fast. So I'm always glad to hear that. All right. Does anybody have any other questions? Let me know. I do want to let you guys know. First of all, please subscribe. Subscribe to my channel. That helps me out so much. When you subscribe, you can turn on the little bell, turn on the notifications and you will get notifications when a live workout is coming up, when new workouts are released. But even if you don't do that, just make sure you hit that subscribe button. That helps me out, helps me keep be able to keep making these workouts for you. Also do that because not every Saturday do I have a live workout. And I'm actually not doing a live workout next Saturday. But there will be a live release. Not a live release, sorry, a release. A new release workout that's going to be super fun with some surprises. So be on the lookout for that. Make sure that you are on the email list and you will get those links and make sure that you follow me on social media. I will be releasing the Link to that show up and keep Moving group and the Body Fit Athletic Club group as well. So. So it will be live next Saturday. It will be released early. Not live. I'm sorry. I'm sorry. Not live. It will be released as in live release. You know, we say this video goes live at that time. I will not be live. But there will be a new video next Saturday for you, so be on the lookout for that. Make sure that you're subscribed. Follow me at Bodyfit by Amy everywhere else, and you'll have all the information that you need to know. It was going to be a really fun workout, so get excited about it. All right, team, thank you so much for. Oh, let's see. Let's see. Whitney has a question. I can look it up on form feedback. Let me scroll up, Whitney. I don't want to miss it. Oh, oh, there we go. Whitney, last question. I'm really struggling to keep my butt down when high planking. I'm also struggling to keep my shoulders over my hands. I feel like I'm not strong enough to do the correct form. So, Whitney, a few options. Do it. Make sure, you know, film a video of yourself or take a picture and just see. It might be that you feel that even more. But what I want you to think about, you know how I always say pelvic tilt, hips to ribs, is pulling everything in. So ribs are coming towards the hips, hips are coming to the ribs, and then everything is coming together. I think that will help. So that helps. When we're here, we say little pelvic tilt, but sometimes when we're here, we say hips to ribs. It's going to bring you in a little bit. So I think if you visualize those things, the other thing that I would say is you can always. If it's just a plank, you know, today we were doing in, in, out, out, which is a little tough from the elbows, but if it's any other plank, you can move it to the elbows. Sometimes that helps because then you can take it to those plank singles. Otherwise, I think every time you set up, I would start in that quadruped on your knees. I would walk it back one at a time, and then I would shift yourself forward just a bit. Feel how that feels. And if you need to break in between because you feel like you're starting to use that, lose that form, take a second, readjust, walk it back, just get into it a little slower, and I think that will help. Otherwise, take a video or a picture of yourself in the bac. You can post it. Informed feedback. We're just on that page and I can comment on it, but I think. I think most likely it's probably not as bad as you think. But just think pulling everything in more and take your time getting into that plank position. Okay. Asking about an April Fool's workout. It's Friday. Who knows what's coming? Make sure that you are subscribed so you don't miss it and on the email list. All right, team, thank you so much. I will see you this week in these workouts. No live next week, but super fun workouts this week. And April Absolution coming up. So get excited. All right, team, Have a great weekend, everybody.