40 Minute Dumbbell Legs, Arms, & Abs Sculpt At Home Workout II ABSOLUTION DAY #16

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell legs, arms and abs sculpt workout. This is day 16 of your absolution challenge. This is also a great workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level and be where you are today. Just like the name sounds, we're going to be using our dumbbells today to work the entire body. We'll get legs, we'll get arms, we'll get abs, and we will keep your heart rate up for cardio. All right, you ready? Let's do it. Go ahead and just start moving your body. Whatever you need to do to get that energy up, to get the blood flowing, shaking everything out. Try to just clear your mind. Whatever it is that might be weighing heavy on you today. Maybe you're feeling stressed from work, maybe you've got stuff going on with your family, maybe you've got a long to do list. Whatever it is, let it go. All right? Just be here with me today. Roll those shoulders. You are here. You are strong, you are capable, and we're gonna get it done today. As always, I'm gonna give you different options. So whether you are newer to fitness or whether you're just feeling low energy today or whether you're ready to really go for it, you will have options within this workout. Let's take it one arm to the back. Really open up. Think range of motion and then take it to the front. Let's take it back and then to the front. Yes. Let's open up those arms wide and we'll add a little side lunge into it. All right, so we're getting quick warm up, just mobility, getting our body's core temperature up when we work best, and really getting everything moving and ready to work today. Let's hold it here, just side to side. Open up the hips. Trying to get a little lower in a way that's good for you if you want to reach one arm up, one arm down. So the way it works today, we really just have four quick circuits and we're gonna start with the legs, then we're gonna go to the arms, then we're gonna put some things together. We're gonna start with the abs, then we'll add to it. So everything. Let's take it flat back down is gonna build. So you have your back to basics round and then you put them together. Used to do a lot of workouts like this. I love this format where you have the option, hold it here. Roll those shoulders. Two, two. Just keep it back to basics. You know, I do that a lot. And then we build. We're gonna make it a compound move. So I will give you those options as we go. Walk your feet in, little standing. Cat, cow, just like this. And breathe. Everything is going to be 40 or 30 second intervals. It's gonna go quick. And again, we'll start with legs and arms if you can. Team, let's squat it right here and roll the hip. We'll start with leg, then we'll take it to some abs. All right, Getting it done. Keeping your heart rate up, keeping moving. I'm going to encourage you to go heavy, maybe going a little lighter if you need to when we get to those compound movements. But use what you got. I have a few different options for dumbbells. I'm going to see how it goes right through here. All right, so we're going to hinge it down and then bring it up. Big stretch. Just get that little hinge right down the front of your leg. Remember, your hinge pattern is driving the hips to the back, right? And here and down. You can keep it right there. Or if you are able, I want you to step back to that high plank or take it back to your knees. We want to get that core fired up and ready to go. We're just going to go child's pose up. Two knees or child's pose up. Decor. Right through here. Take it back. And here, you can keep that. Or if you want, you can take it down. Dog. Really lift. Big stretch, back to center. Almost done here. And one more right through. I want you to take a big step forward and then other side. Stay low, open up those hips and slowly round it up. All right, team, so reach across, get that stretch. All right, so 40 seconds of work, 20 seconds of rest. And then as we get down to the mat, we will get 30 seconds of work, 15 seconds of rest. Getting it done today. Quick circuits, sculpt. Don't worry, we're not doing a ton of pulses or holds like that ISO Total body core from last week. You haven't tried it? Tried it. It's a burner, but we are gonna get it done. All right, team, so we're gonna grab those dumbbells. We're gonna start with a three point lunge. What do I mean by that? I mean that we're going to lunge back, we're going to take it to curtsy, we're going to take it back to center, and then we're going to step it up. So I'm going to show you that right here. Show you your first two moves. Again, going heavy, if you can. I'm gonna have my mediums close by, but I'm gonna start with these 15s, so three point lunge. Watch me here. You're gonna step back on those train tracks, lunge, cross it over, cross it back in, and step it up. You can also just do a little tap back. Keep it a little higher. Or you can keep it stationary. Grab those weights, get ready to join me here. If you need to go body weight, that's an option, too. And again, if you just need to tap it or keep it stationary, we want to get a little offset. We want to get into that hip. We want to make that core work. It's core month here, right? Grab your weights. Right foot forward, left foot stepping back. Or my right, your left. Whatever works for you. Here we go. So take it back, cross it over, take it back in, and step it up. Slow and controlled. I want you to be low the entire time you're back there. And then stand straight up. So drop the back knee, cross it over, take it back and up. If that is not right for your knees, you can just do a regular lunge. Love for you to hang out for a bit at the bottom. Get that sculpt. Take it here and up. We've got 10 seconds. Shoulders back, core engage. Especially as you cross over. That's where that core kicks in. One more down. Cross here and up. Get ready for that other side. If your hands need a little break, make sure you bend your knees to set those down. My heart rate right. When we go heavy, we really get that heart pumping. Let's take it here. Lunge, Cross over, cross over and back. Not bringing it in between like I just did. Here we go. Other side. Let's do it. Take it here. Cross it over. Back to center and step it up. Take it low. Cross here. Trying to get as low as you can. And again using your core, especially right here, right? That is when we feel it. Using that front leg, drive into that heel. Remember, you're going to let yourself hinge a little bit forward. Not all the way, but not trying to stay straight up. We want that hinge to keep those legs working right. And get the glutes and hamstrings right here. One more down here and up. All right, team. So heavy to medium, here's what we got. We are going reverse fly, so you can bend the elbows a little bit if you need to, and then Lat sweep. Remember, the sweep is just a little pull. If that feels like too much, you can take it to a row. But try to go for the fly and the sweep. Zip up that core, hinge it. Here we go. So reverse fly, last sweep. So, again, this is why we want to go a little lighter. Watch me. We're out wide. And then little lift. Pull with those lat muscles right through here. Squeeze in your back. Just about to here. You don't have to get super high. Just get those lat muscles pulling in. Fly and sweep. Wide and close. Keep that hinge. I know. And on the fly, if you need to bend the elbows a little bit, that's okay, too. Make it a wide row. Three, two, and one. All right, team, catch your breath. Here is what we got. We are putting them together. If that is not where you are today, this is your workout. You do you. You can just do the lunge. You can just do the fly, but we're gonna split it up. Watch me. We're going to lunge and fly. We're going to curtsy and sweep. Yes. I know it feels like a lot for your brain to think about. That's too much. You just pick one lunge, reverse, fly, curtsy, and sweep. We will get 30 seconds each side. Don't worry. Not the full 40. Try to pick maybe those medium dumbbells. Whatever you did on the upper, let's do it. Here we go. Lunge, fly, curtsy, and sweep. Step it up. Lunge, fly, curtsy. Sweet. Step it up. Yes, team. And up here, 10 seconds. Don't think too hard on it. We just want control. We want those muscles working. Last one. And here. Shake it up. Get ready for that other side. All right. I want good form, so if that means you only get a few, that's okay. We're not rushing it. We're doing the same thing. Other side. Lunge, reverse, fly, curtsy, and sweeps. Go up in that upper body. Let's get it done. 3, 2, 1. 30 seconds. Lunge, fly, curtsy, sweep. Step it up. Lunge, hinge, fly, curtsy it over. So notice you're staying low towards that front knee the entire time. Lunge, reverse, fly, curtsy, sweep. Yes, team. This is where the sculpting comes in. One more here. Fly, curtsy, sweep, burn. That's all that. Oh, team. All right, down on your back. Let's get a little core to finish out this circuit. We're going to start with a little reverse crunch. I'm gonna give you some options, especially if you're in my prenatal, early, postnatal crowd, you can take it to a little pelvic tilt or a little bridge. Then we're gonna do a pullover. Then we're gonna put them together. But if you can, we're gonna go reverse crunch. What I want you to think about, tilt the pelvis, wrap the core. Little lift. Not using your back, but using your core. We're gonna have that weight close by, so have it right here. Hands underneath. Your hips are by your sides. In three. In two. You got 30 seconds. Here we go. It's a little lift and hold slowly down. So I really want a lot of control, right? Relax your upper body. Pull everything in. Tilt the pelvis, little tuck. Wrap that core. Hip bones. Imagine those magnets bringing your hip bones together. Squeeze in those inner thighs. Hold at the top, but when you hold, you're using that core to do it, right? Three, two, one. Now we're gonna grab that weight. We're gonna do a pullover. So one weight, two hands. Barbie arms, Right? So slight bend, but our movement is from the shoulders, upper back, and shoulders. Tuck the pelvis. Keep the core engaged. In 3, 2, 1. 30 seconds, right above the chest. So what I want you to think about, yes, our arms and our upper back and shoulders are working, right? But what's happening with that core as we come up, it's really helping us close the core. Remember, I always talk about that rib cage. Tack that rib cage down right here. Big inhale, expand, exhale. Close the core. Five seconds. Three, two, one. And relax. All right, team, so we're putting them together. You can either close the core with that bridge with the pullover, or you can do a crunch here with or without the little lift of your shoulders. If that feels okay on your head and your neck, I want you to take it here. Here we go. Take it back. Pull over. Drop those feet. Everything in. Hold for a count. Take it back slow. Everything in. I know. Upper back and shoulders. And so much core. Nice and tight. So controlled. We're not going for speed. 10 seconds. What do you got, team? Here and here. Here. Last one. And relax. Up onto your feet. Take your time getting up. Grab a sip of water. All right, team, so that's what it looks like. We have an upper and a lower, or I should say legs and arms. Then we got some abs, sculpting, putting things together. Starting back with those heavies, if you got them. All right, team, so here's what we got. We are going to take it to a sumo squat. You want to shake everything out with a little hamstrings. You can sumo squat weights here. Squat it and then sumo deadlift. So it's a hinge. So watch me here. It's a little bit tricky. Squat down, dropping the hips and then deadlift. Hinge at the hips, drive the hips back. You're going to feel a lot of inner thighs, a lot of glutes, a lot of booty, a lot of legs. We're going to start with that. Then we got an upright row and a curl. Then we will put them together. All right, team. So right here, weights in front, squat it, take it down, bring it up, and then hinge it in the deadlift. Shoulders pulled back. If it helps you to rest the weights here, you can. And then take it here. So squat, drop the hips, deadlift, drop the chest, but keep those shoulders pulled back here and here. Heavy weights, if you got them. Use those legs, use those glutes, use those hamstrings right here and up. Yes, team. And breathe. All right, catch your breath. I'm gonna go to something a little bit lighter for this two parter. Again, we are going upright row. Elbows come up. It's not this right to the back, it's here. Just stop them. Short level back, shoulders. Then we're going curl out. So I want you to think like this. This type of a bicep curl. If that feels weird to you at all, you do a regular curl. But row and curl. Watch me here. We got a row, we got curl. All right, let's get it done. 40 seconds, just your arms upright, row plus curl out. In 3, 2, 1. Take it up, curl it out. And here. Elbows come up, curl stick, core stays engaged. Then curl away from your body, then back in. Keep those shoulders pulled back. Nice wide stance. If you feel like you need to, you can stagger it. That works too. And here, take it up. Lift in that pelvic floor. Zip up that core. Nice and strong. Yes. We got five, four, three, two and one. Yes, team. All right, you know what's coming. Here's what we're gonna do. 30 seconds each. We are going to split it up. So we are going to do the sumo squat and the row. Then our next round, we're going to do the sumo deadlift and the curl. All right? So sumo squat and row. We got 30 seconds. Then sumo deadlift and curl. Don't think too hard on it. I'm trying to make it easier on your brain. Bend those lunges. Let's get it done for 30. Sumo squat and upright row Here we go. Take it down low. Take it up. Pull it up. Yes, team, down low and up. Down. Squeeze, lift. Ha. Yes, you can, team. All the way up. Breathe. Down and up. Last one. And breathe for a second. But hang on to those weights if you can. You got 15 seconds to breathe. Watch me. One time. Sumo deadlift. It's a hinge. Come all the way up, curl out. So finish your hinge before you go out. Here we go. So Sumo deadlift, Bring it up. Squeeze. Bicep, curl out. Sumo deadlift. Hinge, squeeze again. If this feels too weird, you can just do a regular curl. This one. Something a little different for those biceps, arms and shoulders. Right? Take a hinge. Bring it up. One more. Yes, Team, down on your side. We're coming into a side plank. So we got 30 seconds, right? 30 seconds left, then we're taking it to a plank row. I'm going to give you some options. And then you probably guessed it, we're gonna do that row in to side plank, right and left. So go ahead and join me here on your elbow. If you need that knee here you can. We are just going to lift and lower for 30 seconds. In 3, 2, 1. Here we go. Up and down. If you need that knee, you're here, right? Take it up and here, all the way up. Zip up that core. Remember, stay lifted. Keep that chest open. You can have this hand here for balance, but what we don't want is to be leaning over into it, right? Chest open, core zipped. Lift and lower. We got 5, 4, 3, 2, and 1. Take it to the other side. Let's go ahead and get right into it. Go ahead and get set up. Remember, if you need to rotate that hand or move that shoulder one way or the other so you don't feel it too much in the shoulder. Use the knee if you want. In three, two, one. Here we go. Lift it up and down. Bring it up and down. Lift right here. Yes, you can, team. Stay zipped. Tuck that rib cage down. Zip up the core. Hips coming together. All those things that we talked about with all of our core, right? Big core. Focus these next few exercises. Three, well this whole month, right? Two, one, and relax. All right, team, so let's take it to a plank row. You have a few options. You can take it here on your knees one at a time, or you can come up into that high plank, alternating one at a time. You do you. We got 30 seconds. Tuck that pelvis. Wrap everything in strong. High plank position. Let's do it. Row. Elbow up. If that is not right for you. I just want you to hold the plank or just do bring those arms up. That works too. You can do it without the weight. Or again, kind of an in between is to drop the knee in between right here. Right. So you get a little extra balance if the plank row is challenging. Breathe. Yes. Three, two, one. And relax. Here is how we're gonna put them together. We're gonna stay in that side plank. Lighter weight if you got it. We're gonna lift. We're gonna pull that elbow in here to here. If that is not right for you, I want you to turn into it and do a row and then drop it down. But if you can lift and pull, elbow comes right by the side. That's why we're going a little bit lighter. Let's get it done. We got 30 seconds each side, then side planks are done. Here we go. Bring it up. Lower it down. Lift and pull. And down. If you need that knee or if you need to take a body weight, just squeeze in the back and lower. Pull with the back and arms, lift with the core. Breathe. And down. I know. Yes, team. And relax. Let's take it to that other side. Swing those legs around. Let's take it here. Take it here. Lift it up and down. Breathe. Lift and lower again. If you need that knee or you need to keep it body weight, that works. Or both. Yes. Breathe. We have five, four, three, two, and one. Nice, team. Up onto your feet. Got a mess of dumbbells here. Grab a sip of water. We're going into circuit number three. All right, team, so we're taking it to a side lunge. Alternating here is the trick. We're going to go heavy if we can. Normally, we do a side lunge like this. We step out, we step in, we step out, we step in. Or we keep it stationary, which you are more than welcome to do either of those. What we are going to do is we're going to slide towards the way we step out. So side lunge, slide, Side lunge, slide. It is hard to do. If that doesn't feel right for you, you keep the regular way or whatever way your body wants to do it. But we got 40 seconds, right? 40 seconds left. Try to go heavy if you can. Then we're gonna add a little upper. All right, Join me here. Shoulders back, core zipped. Side lunge alternating with that slide. Let's do it. Step out. Slide it in. It's not as bad here. When we add the upper, it gets a little more challenging. So that's where we'll get that option. Right here. Boom. Take it down. Push out of it as you slide that outside leg in. So we get a lot of outer thigh and hips, inner thigh, outer thigh, and hips. Again, if that feels like too much, you can just keep it stationary right through here. Right down and up. Three, two, one. Oh, I did it wrong. And relax. See, there's my muscle memory. All right, we're gonna grab our weights. We're gonna do a. A shoulder press. We're gonna go out. We're gonna go in, in, out, and in. So grab those two lighter weights. Probably are medium, not or heavy if you got them. Whatever it is for you, let's get it done. 40 seconds. Press out and in. I'll give you an option to alternate. I might need it because I'm still a little bit recovering. Let's take it here. Bring them up. Three, two, one. Press it up. Wrap it in, take it out. Core engage again. Just like those. Everything we're doing with the upper body before, I want you to really think about this here. You can stagger if you want to if you need to. Up and up. Bring them in. Up and up. Take them out. That works too. Boom. Take it out. Burn. Strong arms and shoulders. We got three, two, one. Oh, man. Team. All right, so shake it out. Here is what we got. I want you to try it, and if it doesn't feel right for you, you have another option. We're gonna slide it and press it. Side lunge, slide and press. Just straight up press. Let's keep them in. You can also go one dumbbell. If that's not right for you, step it out. Press. Step it out and press. I'm gonna try with two. I might have to go to one. All right, we got 30 seconds. In three, two, one. Here we go. And press. Yes. You can sit deep. Drive out of it as you slide. Use that core and up. Take it low to high. You're gonna have to hang out there for a second and then push. Yes, you can. 10 seconds. You need to drop it to one. You can. Oh, take it here. Three, two, one. This is hard to do. Right down onto your back. Team. All right, we are going to get a little upper and lower. Let's just keep it going. We're gonna take it to a chest fly into triceps. So watch me here. Medium to have your weights fly and try. If that is not right for you, you can go chest press to try, or you can just take one dumbbell straight up triceps right here. Then we're gonna rest those weights, we're gonna get a little bridge, and then we're gonna put them all together, and we'll get some core. All right, team, so let's take it here. Core engaged. Out at the top. Let's fly. Here we go. Open out wide like you're hugging a tree. And then bend from the elbows. Triceps, Take it out. A little tip. Move those shoulders a little bit back before you start the triceps. And then the triceps are just bending from the elbow. Not that. Pull over. Right. Not shoulders going forward. Forward and back, but opening out wide. And then bend at the elbows. Extend it up, keep it moving out. And tries. Yes, you can burn. Yes. 5, 4, 3, 2, 1. And relax. All right, team, so rest those weights right on the top of your legs. If that is not right for you, you can just do this body weight lift up and down. Remember, we're aiming to squeeze in the glutes and hamstrings, but we're also tucking that core and we're also getting that hip flexor stretch at the top with or without weights. Bridge lift. Here we go. Up and down. It's been a little while because of my skin surgeries on my back since I've been able to do this, like, really lay on my back. Feel good. Up. Squeeze in those glutes. Yes, team. Really lift. Push into those heels. Hamstrings, glutes, core, back, everything working. 10 seconds and breathe. 5, 4, 3, 2, 1. Yes, team. Stretch it up right here. If you want little scissors. I always love to do this one after just a couple, just to get that little stretch right and that core. All right, team, so you know what to do. We're going to start at the top with the bridge with the fly. Open out. Bring it up. Triceps. You decide if you want to just hold the bridge or if you want to go out and in with it or if you want to just get one or the other. Let's take it at the top. 30 seconds. Here we go. Take it out. And here. Take it out. Squeeze here. Boom. Yes, team. Lower and lift the hips if you can. Or just keep them up. That's an option, too. Fly and try. Can be moving and isometric bridge out and down. Oh, why don't we put bridges in your ISO workout? Let's get one more. All the way through. There's your time, but let's finish it out and relax. Stretch that out again. Get those little, little scissors. Just a couple. It's not on your schedule. But you got it just to get a little stretch. All right, team, so flip over into that plank position. We got 30, 30 and 30. We're going high plank for inner thighs. Tap it through, tap it through. If you want, you can open it up, but we want to get those inner thighs. Then low plank, outer thighs. Squeeze and squeeze. Then we're gonna have a way to put them together. Water. All right, let's get it done. High plank, cross through for inners. In 3, 2, 1. 30 seconds, just tap. You can tap it in. If you're modifying Bird Dog. Right through here. Tap. If you want to rotate, you can. You can keep a bent leg. You don't have to get it straight unless you want that extra mobility. Right through here. Yes, team. Inner thighs and core. We got a lot of lower and upper right, or we got a lot of upper and core in those first two rounds here. Three, two, one, stretch. All right, team, we're going to outer thighs. If you're modifying one knee down and other leg out to the side. Otherwise, elbow plank, squeeze and squeeze. Lift it up. In three, two, one. Here we go. You can modify by being on the knees, but I want you to maintain that good plank position. Really tuck the pelvis, lock out the quads and the glutes. Everything's really tight in that core. And then lift up in the center. Squeeze out, in, out, in. You got this, team. Keep everything pulled in. Tilt it up, bring it in. We got five, four, three, two, and one. Yes, team. All right, so you pick. You can either keep it all high, inner, outer, outer, or if you want to add a little extra arms to finish it out. You can go inner, inner. Take it down. Outer, outer. Take it up. Don't you love it when I sneak in a plank press? 30 seconds is all we need. Inner, inner, outer, outer plank working the entire time. We got upper, we got lower, we got core. Almost. Could be a bonus move. Let's do it. Here we go. If you're modifying, just stay on the knees. Out and out. Take it across, take it across. Take it down. Out and out. Take it up. Take it down, out. Boom. Take it up, huh? Yes. Five, four. Finish it out. Three, two, one. And relax, team. Look at that clock. We are almost done. Guess what? We got one circuit, but it's a short one. And we're gonna call it your bonus circuit, right, Instead of a bonus move, which we will have a bonus move, but it's going to be putting these things together. All right, team. So heavy to medium dumbbell. Here's what we're starting with step out and in. So it's a moving squat or a side squat. Then we're going high. Each either high, pull, or snatch. You know I love it. Then we're gonna do some plank hops. Then we're gonna put them all together. That's going to be your bonus move. All right. 40. 40, 40. Bonus move. 60. I know. Why did we get higher in time? But you can do it. Hang with me. Side squat, one heavy dumbbell or two. If you really want that challenge, you can rack them or keep it low. Let's move it in 3, 2, 1, 1. Just regular squat. Easier than that. Side lunge slide. Right? Take it down and up. Right here. Focus on getting low again. If you want that challenge, you could do goblet or you could rack two. But sit low. It's not just a side step, right? We're still getting down. Up, connect with the core. Down, up, connect to the core. And breathe. Down. And five, four, three, two, one. Set that weight down. All right. Heavy to medium. Remember your high pull or your snatch. I like to do it over here because I don't want to hit. A light is from the ground. It's a little hinge. You're either pulling that elbow up or you're snatching. The snatch is pulling it close to your body. Get a little power coming up. Let's get it done in three, two, one. Here we go. High pull. Switch it from the ground. High puller. Snatch from the ground. It's not a squat. It's a little hinge, huh? I like to take this opposite arm out. Your snatch comes close to your body, and then you get some power. But again, the high pull is fine. You can pull that elbow up. Yes, you can. I know it's a lot of time for a power move. And breathe. Yes. 5, 4, 3, 2, 1. All right, into that plank position. So we had lower, we. We had legs, we had arms, we had abs. Instead of lower upper core like I normally call it. We're here, team. I want you to do some little hops. Hop to the side, take it back. Hop to the side, take it back. If that's not right for you, walk them up, walk it back. If that's still not right for you, I just want you to lift one leg, cross it over. Other side up, cross it over. 40 seconds from here. Hops or little runs. But I want you to get that tuck. I want you to get that side to side. Let's do it in 5, 4, 3, 2, 1. So hop it. Stay Low. Here's what I don't want is this, right? So try to keep those hips low. Let your hip drop down as you go. And again, you can also just walk it up, walk it back, walk it up, walk it back, or cross it over. So many options here. You can also just do a regular knee cross, like a low impact climber or a climber. Anything goes. Just get your core working. Strong arms, legs moving. We got five more seconds. We're going out. And breathe. Last one. And relax. All right, team, this is it. You are gonna like it. I want you to have that weight right in the center. You are going 60 seconds either side, squat, side squat, high puller, snatch, high polar snatch. You can just do that. If you want to add a little extra pop of the it back. And do a jump to each side, back up. So your side squat can also be a little hop, hop, snatch, snatch, down, hop, hop, and then other side. All right. Does that make sense? You do. You find what works for you. We got 60 seconds and that is it for this workout. So let's get it done. Lateral movement for our lower body power, power for our upper, and then core cardio all the way. Catch your breath. Center with your core. Zip it up. Side to side, up and up. Back if you want. Here we go. So hop and hop. Snatch for two or high. Pull. Up to you if you want. Take it down. Jump it or run it right. Jump it or run it left. Bring it back up. Other side. Here. Here you don't really have to do two sides. It's kind of the same, but up to you. And here. Pop it back. Jump it and jump it. Take it up. Yes. Stay low, stay low. Keep those legs burning. High and high. Take it back, Jump it, jump it and up. Remember, you don't have to do the plank. You really don't have to do any of it. You know that right hand up. Take it down. Walk it or jump it. Take it here. One more. Can you hang with me? Just get those snatches in here and breathe. Yes. Yes, you can. And yes, you did. Wanted to leave it on a high note, and we did. I know. Team. Challenging in a different way, right? Sometimes it's because we're doing tabatas or pyramids, and our intervals are what makes it challenging. Sometimes it is volume. We're going heavier. Back to basics in weight. Sometimes it's volume and time. These longer workouts, right? This, like this one, right? Sometimes it's time under tension, which are those isometric holds or slow sets or whatever we need to do and increase that time that our muscles, our bodies are under tension. Right. So many ways to increase the challenge in your workout doesn't always have to be going heavier, doesn't always have to be going faster, it doesn't always have to be going longer. We just want to challenge our bodies in new and different ways while getting that repetition right. We talked about this in our no repeat November challenge that you can get no repeat. You know, I love a good no repeat workout. This is kind of one, right? But you can get repetition within that by mixing it up, by changing the variables. We're making every round a little bit different. Or you can just do straight up repetition like we've done with our super sets. Right. Or our tabatas or our pyramids. Right. All are good ways to challenge your body. And the most important thing to me is that you show up. If you showed up for this workout, that is all that matters. If you moved your body, your body, your bod, if you moved your body in a safe and effective way, if you moved your body at all, you are here. You are strong, you are capable, and you showed up. So you are successful. Keep that in mind. One hand to the back if you can. Get a little quad stretch. Otherwise, just tilt that hip forward and open it up. I am so glad that you joined me here today and I hope you keep coming back. Remember, there are many ways and many different programs and people that will promise the quick fix or this is the way and the only way. But really it's about what gets you here, what gets you moving, what gets you feeling good, what is sustainable for you, what is convenient for your lifestyle, what you can keep doing and keep moving for the long term. That is what it's about. So show up, keep moving. You know that's my motto. And be where you are today. Check out all the links in the description. Don't forget to like to subscribe to. Leave me a comment. Check us out in the Bodyfit Athletic Club. One big deep breath in and out. You did it. That was your dumbbell legs, arms and abs sculpt workout. Great job, everybody.