BodyFit by Amy Live 35-Minute Bodyweight HIIT Workout

Are we ready, guys? Happy Saturday. Okay. Here. Let's do it together. Let's do it together. Let's do it together. Ready? One, two, three. Happy Saturday. We did it. Welcome to holiday hip party. Welcome, everybody. Hey, can you say hi, Angela? Hi, Angela. Hi, Yasmine. Jessica is here. Jessica gets it. She says mine are upstairs screaming, trying to ignore them. Welcome. This is holiday hit party workout. Body weight only. Okay. Okay. Yep. Can you say hi, Tina? Hi, Tina. All right. Hey. Okay. Go with daddy. Go with daddy. Hey, Laura. Hey, Bar. Oh, yay. Good. All right. Bye guys. Bye. Bye. Bye. So loud. Oh. Oh. Thank you for the kiss. Love you. All right, team. Hey. Ashley. Whitney is here. I think as Bar. I missed it. It's scrolling through really fast now. But who said that her mom is doing the workout with her and she's 39 weeks pregnant. You are so close, mama. We're excited for you. All right, team, welcome. Oh. From Trinidad. Yay. Oh. Charlotte is here. Elizabeth and I think probably your husband maybe welcome Reva, Tammy, Carrie in Ontario. Yay. Welcome everybody. Hey, Stephanie. All right, so we are gonna get it done. I'm so excited. This is holiday hit party. We are. We still have two more weeks in our holiday hit challenge but because the main holiday for many of us, not all of us, is next week. And I will be off on that day but we will have a live or not a live, a pre recorded 10 minute workout that's going to debut that day. It's going to be a 10 minute holiday hit with weights. So dumbbell, kettlebell. So that's going to be next Saturday as I will be off for the holiday but today we're going to get it all done. Holiday themed exercises. I hope you have fun with it. The goal is just to keep moving. Hey, Ashley, Julie. Oh, Tammy. And Gabe, her 8 year old. Hey, Gabe. I'm so glad that you're here. Paula is here. Oh. Amy has her 22 month old, Rhonda in Canada. Yay. Laura. Is this your birthday Walker? Happy birthday. Awesome. And Elizabeth and Mike. Jessica says her husband is yelling back at the kids upstairs. That's a great soundtrack. I'm so glad you're getting the workout in, Jess. Hey, Alyssa. All right, so we're gonna get into it. You don't need any equipment. We are just gonna move our bodies and it's all about having fun today guys. We're going to have the same format as our hiit workouts. We're going to add in a core but we're going to have a strength A cardio, a core, a mobility, and then a round that you pick. Choose your own adventure. Have fun with it. Just get moving, get your hearts pumping. If you want to add weights, you're totally welcome to, but we're just going to keep it just body weight. All right. I don't know that this is going to work actually during the workout, so I'm going to take it off for now. All right, so go ahead, give yourself some space. Let's start with a little jog or a walk. Whatever is good for you. Roll those shoulders. Mara is here from upstate New York. Yay. Thank you to YouTube for keeping my 4 year old busy. And for us, Monique in Hawaii. Awesome team. Ah. Angela is about to turn 40 on the 27th. Get it, girl. So glad that you've been so consistent. All right, so as usual at the end of this live workout, I will be taking your questions. Q A. Just hanging out for a few minutes. So if you have time after, if you have any questions, please save them for the end of the workout because that is when I'll be able to answer them. So I'll grab my computer so I can scroll back once we're there. Let's take it up and down. Reach through, hinge through the back of the legs. You're gonna get mobile. I don't know if. Well, this is gonna work. Sure. All right. If you're able, walk inchworm and then walk it back. If you want to stay up top, that works too. Just keep reaching down, get that hinge. We want to warm up through the spine, back of the legs, but also get that core fired up and ready to go. Allison is late, but she's here. You're not late, girl. We just started. Let' one more. Oh, Gina has her six year old Stella here today. Hey, Stella, hang out here. If you can press up into that down dog. Feeling tight today. I know I say that every workout, right? But it's true. That's why we all need that more mobility. And walk it back all the way up. Let's tap and reach behind the Moyer family in Michigan. Yay. Welcome, team. Reach it up. If it feels good for you, take it all the way down, reach it over and then take it here. Reach. Love the top. Oh, thank you. Amazon special. It says Merry Fitness. And if you can reach that top, hand under, reach. Really try to get that rotation. We love this stretch right? And then step up and through. Same thing. Other side. Drop it low if you can reach it over. I keep thinking it's my hair that's everywhere, but it's my bow, right? Reach up, drop that knee. Here we go. And then reach that arm through and up. Through and up. One more. Good. Bring it up right here. Round it up. Tap and reach across. All right, team, so we're getting it done. We're gonna have actually five moves per circuit. 40 seconds of work, 15 seconds of rest, and we are going to get a strength, a cardio, a core, a mobility, and then a choose your own adventure. So you pick what you want to do. Let's bring these hamstrings up. Let me get my timer going right here. There we go. I know I got the timer on the big clock, but that is my exercise timer. Take them across right here. Yay. Nia is here. Welcome. And take it big kicks to the front. All right, so almost everything's gonna have a little bit of a holiday theme today. I hope you just have fun with it. Get silly. Some of them are totally ridiculous, but we're gonna get our bodies moving, get our heart rates up, and feel good. All right, so shake it out. Your very first move, we're gonna take it to a reindeer lunge. So it is a forward lunge, stepping into it. And if you can, I want you to take off like a reindeer, all on one side. So it's going to be a little bit of a burner, but you can do it if you want to. You can just modify just stepping forward and back. If you can get low, take off like a reindeer in the sky. In three, two, one. Here we go. Reindeer lunge. Drive it up, drive it up. I know that's a lot on that back leg, so if that doesn't feel good for you, you can just tap back into it. Or again, just keep it a regular forward lunge on that forward lunge. We just want to make sure that we're stepping out wide, that we're not leaning into it. Here. Get here. Drive it up, drive it up. Take off in to the sky. You got 10 seconds. Billy is taking a break from wrapping. You are here right on time. 5, 4, 3, 2, 1. Shake it out. Let's get that other side. Right. Other leg. Hopefully you felt that burn. Kind of fun, right? Step into it, reindeer. Take off like a reindeer up into the sky. If the balance feels weird to you or your knees don't like that, just keep it a regular lunge. In three, two, one. Here we go. Down and up. Breathe and up. One side might feel a little trickier. For me, it's this one. I feel like I don't have as much stability, so I'm really going to rely on my core for that stability. So keep it going. Drive it up, Push off. Think more about that push coming from the front leg even though your back leg is stabilizing. You got 10 seconds. Get it done. Yes, team, breathe. We got five, four, three, two, one. All right. Okay, team, catch your breath. We're going to our strength. No, our cardio. All right, we're gonna call this rocking around the Christmas tree. So you can be here, here. Remember this one? Or shuffle knee, shuffle knee. Here we go. So shuffle and knee. 40 seconds of cardio is all we need. But if you want to make it a little more like a dance move. Shake it, shake it, shake it. And knee rocking around. Don't worry, I'm not gonna sing. But we love that one, right? If you don't have a floor that you can twist on again, just move those feet or shuffle. You can still get that dance with the shuffle, right? Keep it going. 10 seconds. 5, 4, 3, 2, 1. Relax. It's always weird for me because I don't have the music feed like you guys do, so I'm just rocking out to no music. All right, let's get a little bit of core. Bring it down. Good work, team. We got strength, we got cardio, we got core. Snow angel modification. You're gonna take it to a bridge. Swing those arms. Otherwise, everybody here, bring it up, take it out. Big snow angel and then little lift if you can. Snow angel lift if you can. Again, modification. If you're modifying the core, that doesn't feel good for you. Take it to a bridge, but you're still getting mobility. And that core engaged with the upper body. Right? It's gonna drive me insane. Right? Here we go. All the way through Snow angel. Just like you're making a big snow angel in the Snow. We got 5, 4, 3, 2, 1. Back up on your feet. We made it to mobility, team. All right, let's get mobility. Toy soldier kick. You know it. You love it. Just think of that toy soldier from the Nutcracker. Is that the holiday? Yes. So you're just taking it here just like our warm up. Join me. 40 seconds. I want you to really think about the stretch on this. So arms are moving forward and back. Flex the foot. You don't have to get it all the way up, but if you can, you get that extra stretch. But even if you're keeping it low, flex the foot and really reach. That's where the mobility we get hamstring mobility. We get arms and shoulders through here. And of course, that's why we do this as a warm up. All right, 10 seconds and then you pick. So again, just like our dumbbell hip party and our kettlebell hip party, your last move is choose your own adventure. Everybody relax. Okay? One more round of 40 seconds. You decide. What do you need? Do you need more strength with that reindeer lunge? If you are doing the reindeer lunge, I want you to switch in between. Do you need more cardio? That's what I'm gonna do. Rocking around. Or do you need no more core, snow angel, or more mobility? Whatever it is for you, let's get it done. 40 seconds. 3, 2, 1. Here we go. You pick. I'm rocking around the Christmas tree. Rocking around the tree. Remember, this can be a shuffle 2. So it's whatever you need. If you're doing those reindeer lunges, you're just gonna alternate. Step forward, step back, step forward, step back. If you're down in that snow angel, you're here. Bring it around, snow angel. Bring it up. Or your toy soldier kicks. I get a little bit of everything. Keep it going for 5, 4, 3, 2, 1. Breathe. Grab a sip of water. Yes, team. Whoo. One circuit down. Let's get it done. All right, so shake it out. You can keep moving in whatever way. We are going to what I call. This is so silly, guys. But just bear with me. Plank presence. So like a plank press, we had to get some upper body in somehow. You can go on your knees or on your toes, but you're gonna start down if you can. Just like you're just watching everybody open their gifts. Oh, it's your turn. You're gonna come up with the core, come up with the hands, pop it up, get your present, then pop it back all the way down. So I want you actually to go all the way down so we get that little core lift too. If that is not right for you, I want you to to stay in your knees, and then you're up. Walk it or jump it and then back down. So on the knees or on the toes, if you can go all the way down so you lift in the core, we get a little plank single out of it. Let's go for it. Plank present. So stupid, but so fun. Let's get it done. This is your strength. We're getting lots of upper body and core in three. Take it down. Two, one. Here we go. So bring it up. Pop it up, all the way up. Grab your gift. Take it down, Take it down all the way. Again. If you're modifying. Say you're pregnant. I forget who it is. Varro, who's my 39 weeks pregnant. I want you to stay from the knees and just get the upper. And if you have that flexibility, take it up right here. Otherwise, just keep it down. How we doing, team? If you don't like all the silliness, you can just do that plank press up, up, down, down, down, down, up, up. But let's get it done for 10 more seconds. Up here. Take it back. All the way up. Yes. Last one. And breathe. Good. So that got our hearts pumping, right? And we got a little bit of upper body. I know, I know. All right, so bring it up here. Catch your breath. Dashing through the snow. All right, so you can run it or you can dance it. And then if you want to take a break and fall in the snow, you just take it all the way down, all the way up. So, yes, it looks like a quick feet burpee. That's your cardio version. Quick feet. Down and up if you want. Or just quick feet or a little dance. Ready? In three, two, one. Here we go. Quick feet or dancing, whatever is good for you. And if you accidentally fall in the snow, use those strong upper body movements and bring it back up. Yes, Take it down, bring it up. Dance. Oh, no. Snow. Dashing through the snow with quick feet or a little dance. And if you lose your balance and you fall, I don't know, maybe you guys are perfect in the snow and you don't need to fall. That works too. You got 5, 4, 3, 2, 1. Angela says no words, right? I know, Totally ridiculous. But that is what we're doing here. But your heart rate's up, right? Your muscles are working right? That is all that matters. All right, team, so for our core, we've got what I like to call the Yule log. You'll log in the flyer, in the fire. Guess what? It's just a plank. So elbows or toes? Join me here. 3, 2, 1. So you're here. If you're modifying, just do your TA breathing from here or stay on those knees. But if you can, it's just a Yule log, right? See? Do we want to add a little fire to our Yule log? If we do, we can just tap those knees, a little bit of movement. You can even tap those knees with a little twist. Or you're just a Yule log hanging out in the fire. You can hold it. You can tap the knees. If you're modifying, you can have that leg go back. It's up. To you. We got five, four, three, two, one. Stretch it back. Yes, team. Did I mention this is no repeat, right? Just like before. Had a lot of this this month. All right, so let's get it done with a little mobility. I don't have a fancy name for this, guys, but we are just gonna get our world's greatest stretch here to here. One side and the other. You can keep it up, right? You can do it from the plank. Let's just get it done. In three, two, one. Here we go. So step it back here. Reach. We just love this one. So I don't have a holiday themed name for it, but if you do, please put it in the comments because I'm gonna use it next year. Take it back. You're here, baby boy. Just went to nap. Yes. Just. Just join in. Just jump in. You didn't miss anything. Jump in. You're fine. You're fine. Jennifer says her three year old thought it was hilarious. That is what I'm going for. If I can keep the kids laughing, that's all that matters. You got five, four, three, two and one. All right, team, so catch your breath. You got one more round. This is your pick. Choose your own adventure. Do you want to keep with that world's greatest stretch? Do you want to get some strength with that plank press or plank presence? Pop. Pop up. Do you wanna dashing through the snow with a little fall burpee or do you want just to hold a plank like a yule log? Up to you. Let's get it done. In 3, 2, 1. You pick. I didn't even pick what I'm gonna do. I'm gonna go plate present. Here we go. Down, down, up, up. Yes. If you're dashing through the snow, I want to see you go hard. Have fun with it. Get low in that burpee if you can. Whatever you got, team. Oh, I like it. Mary Ellen says light detangler for the. For our world's greatest stretch. Yes. Or stretchy Santa. That's a good one too. Can you imagine Santa doing that? Stretch, stretch. Bring it up. Yes, team, let's go for 5, 4, 3, 2, and 1. Kathleen, I'm so glad that you caught us live. All right. Yes. Alyssa, Candy cane. That's a good one. Grab some water, team. Ah. Hopefully you're having fun with it. So that one, that round was a little heavier on the upper body. Right. First round, a little more lower body, but core as well. Right? Okay. So. All right, team, let's get it done. Shake everything out. All right, so we are going to what I call the tree topper. It's just a squat, toes, or squat jump. So here to here, if you want to grab a weight, you can. As if you're putting the tree topper, the star, the angel, whatever it is on top of the tree. If you want, you can make it a jump. But remember, we have that cardio coming, right? So up to you. I just want deep squat as if you're picking it up and then up on the top of the tree. So that's where that core comes in. Are we ready? Let's get it done. In 3, 2, 1, 1. Tree topper. Down and up again. If you. This is a body weight workout, but if you want, take it here all the way up. If you have a weight close by, don't worry about it. If you don't, body weight workout is what I promised, right? That's what we are getting done. Keep it going. Yes. Oh, watering the tree. I like it. Alyssa. I should have consulted you guys first, right? Jump it if you want. Or just reach on the toes, but low to high. Three, two, one. Relax. Yes. All right, let's get a little cardio. All right, guys, we got two rounds of this cardio. So it is your wood chop, which actually works for holidays too, right? Cold weather wood chop, or we're gonna call it snow shovel here over your head. But if you want to make it a little dance move just like that, right? We are gonna get 30 seconds each side, back to back. So your tap and tap, shovel the snow over your shoulders. Are you ready? 3, 2, 1. Shovel or dance. So a little quicker than your traditional wood chop, because if we had a weight, we'd be going, obviously, a little slower, a little more controlled to protect our back. But we're making a cardio shovel. Yes. Cassie, we wish you the world's greatest holiday. Yes. And the world's greatest stretch. I love it. Breathe. Three, two, one. Switch your side. Shovel the other side of the driveway or whatever it is. Go walk the sidewalk. Keeping my arms together to keep that core working and the arms working. Yes. Jessica says calling it a dance move makes it so much more fun, Right? Not a wood chop. It's a snow shovel dance. Yes. You got 5, 4, 3, 2, 1. Working that core, but now let's really work that core. All right, we're gonna call it the sleigh ride. So we're here. Kind of looks like a Russian twist. If you need to modify, I want you to sit up nice and tall or do a standing version where you're just crossing your knees. But if you can. We're here. We're going on that sleigh. Oh, no, we're going around a curve. Oh, no, we're back. We're on a curve just like that. So we're gonna throw some moves in there. We're going down the hill. Sit up nice and tall. Zip up that core, Pull everything in. In three, two, one. Sleigh ride. Lean back. Going down the hill, we hit a curve, twist back to center. Hit a curve twist back to center. Oh, no. We're going really fast. Lean back, bring it in. Let's take a curve back to center. Stay centered as we're doing, especially that twist. I want you to think about pulling everything in as we get tired. Oh, no. Take it back and bring it in. Take it back and bring it in. Let's twist it side. One more curve to the side. Holding here super fast. Hands up. Four, three, two. Yes. Relax. The best sleigh ride ever, right? You've been on that sled before. You know, it is a core workout, especially you got other people with you. Good times, y'. All. Bring it up. Actually, sorry. Keep it down. Let's take it here. We're gonna take it Cat cow to down dog again. Come up with a Christmas name for me for that. But we're gonna round through. You can keep it just right here for your mobility or press up, down dog in between. Use the core as you come down. Are we ready? Starting in 3, 2, 1. Cat cow. Round it up, round it through, and then if you want, push up to the down dog. Slowly back to center using that core. Round it up, round it through. Push up to the down dog. Round and round. Push it up and here. Round and round through the spine. You got 10 seconds. Remember, if you need to, you can just do this. Cat cow. Really releasing the back. Yes. Polar bear roar. That's it. Thank you, Whitney. 5, 4, 3, 2, 1. Yes, team. All right, what do you need? What do you need more of? Do you want that tree topper for strength? Squat and press. Do you want that snow shovel chop? Yes. Do you want that sleigh ride, or do you want cat cow down dog? I'm gonna go sleigh ride. Let's get it done. Last move of this round. Let's just bring it here. You got 40 seconds. Whatever it is, I want you to go for it. Tree topper. Squat and press. Snow shovel chop. Sleigh ride, Cat cow. Here we go. In 3, 2, 1. Join me on the sleigh. If you Want you decide where those curves are, where those straights are, where you're going super fast, where you slow it down, whatever you got. I want you to stay in the center of that core. Tree topper, we're here again. If you want to add a weight, you can. On top of the tree, I actually want you to reach over a little bit so that core has to stabilize here to here. There you go. Breathe or chop. We're about halfway through. If you're doing the chop, I want you to switch your sides. Sorry, not the chop. Snow shovel dance. Really want to see all of you rocking out to Christmas music or holiday music with this. Get it done in 5, 4, 3, 2, 1. Relax and stretch. Oh, yes, team. Stretch it out. Grab a sip of water. All right, team. So throwing you for a loop. If you have a dumbbell or a kettlebell, this is a body weight workout. So if you don't, no big deal. You're just gonna do that body weight swing, right? If you have a dumbbell or kettlebell, we're gonna do our jingle bell swing. Throwing it in there. Just because it's fun, why not grab a weight if you've got it? Again, if you don't have a weight, it is not a big deal. Dumbbell in the center. Kettlebell or skier sk. But let's get it done. Roll those shoulders back. Jingle bell swing. Just a little interval in between, and then we're back to our last circuit, which is all body weight. Zip up that core. If you've never done a swing or you're not comfortable with it, just take it to a hinge. Body weight would look just like this. Let's get it done. I know it maybe it took you a second to get your weight, so I'm giving you a second because I told you it was a body weight workout. And it is. But if you got them close by, let's grab them. Hinge it here. In three, two. Jingle bells swing. Bring it up. I know. I just had to throw it in because we love a good swing. And when we can call it a jingle bell swing in a holiday workout, why not? Remember, push those feet into the floor. Power it up. Lock it out. Stop it at the top. Man, this kettlebell is. Is freezing cold again. I know I can't complain. I'm in Los Angeles, but it's been cold for us. Keep it going. Breathe, breathe. Let's go. Eight, seven. Push your feet into the floor. Four more. Four core. Three, two, one. And relax. Ah, there we go. Pedal those those feet. Good work. Thank you for indulging me. No more weights after that. Let's take it here all the way over. Nice work, everybody. All right, so let's get it done. Here's what we got, team. Here's our strength move. It's back to another upper body. We got that tree chopper. For lower body, we're gonna call this our reverse snow angel, or as one of my clients called it last holiday season, the Nutcracker. So it looks like this otherwise known as a superman. Superman. Bring it in. Push it up. Slowly down. Superman, bring it in. Try to bring those elbows in close so we really activate the triceps. Use your core. Use your upper body to here. So reverse snow angel or nutcracker. And then all the way up. So upper body, body, core, Squeeze through that back. Bring them in. If you're modifying again, if you are pregnant or early postpartum, you don't want to go all the way down. We just want to do that snow angel from the bird dog. And then you can do a knee push up. All right, let's get it done. This is your strength move. We're pushing up. We're dropping down. In three, two, one. Here we go. Bring it up. All the way up. Slowly down. Reverse snow angel. You can even move those arms. And then all the way up. Squeeze through the back. Really lift arms and legs. And then all the way up. Try to get that movement in the superman or in the snow angel. So we really get the back activated. And then all the way up again. If you're here, you can go out to the side. Out to the side, and then little push from the knees up to you. Let's get it done. We're so close. Breathe. Take it up. We got five, four, three, two, one. Ah, yes. Relax. Stretch it out. All right, team, we got our cardio. So you know what? You. You love it. It's a skater. So just a little ice skater for the holiday season. Let's get it done. 3, 2, 1. 40 seconds. So you can keep it nice and leisurely if you're just skating across the pond. If you want to get more of that cardio, you can be a speed skater, an Olympic speed skater. It's up to you. Cross behind, reach across, get that upper body moving. If you want to make it more of a dance move, really reach. Really reach. Think of it as that disco, right? Dance. Yes. Team skater or disco skater, Whatever is good for you. Keep it going. We got 5, 4, 3, 2, 1. Yes. Breathe. Shake it out. What is next? Oh, yeah, We're Back to our core. So let's get another version of the logs on the fire, but it's a side plank, so we're gonna do 30 seconds each side, just like our yule log. You decide. Are you just a log hanging out, or are we gonna get a little flat fire in between? It's up to you. We got 30, and then 30. Zip up that core in three, two, one. Here we go. So you can just hold. Remember, you can have that knee down too. Hand can be down as long as we're not leaning to it. Take it up if you want. If you want to add a little fire. Drop it. Log in the fire. Fire goes up, fire goes down. Yes. Breathe. I know. Take it up. You got 5, 4, 3, 2, 1. And relax. Let's go. Same thing. Other side. Little stretch. Log in the fire. Whatever you got here, you can hold it or you can add the fire. In three, two, one. Bring it up. Thinking of those fire workouts, we're bringing the fire means something totally different, right? Here we go. Take it here. Breathe. Gingerbread man trying to escape the pan right the oven. I love it. Alyssa, you can drop it down with it if you want. Reach. Yes. I don't know why I didn't think of gingerbread man, because my kids have been loving that story. We got 5, 4, 3, 2, 1. Relax. Stretch it over. All right, we got our core. Now we're gonna get our mobility, all right? So we're gonna get that open book, which I love, you guys. So you can drop your knees this way. Look or hear. So let's just call it Reading the holiday Stories, all right? So you can keep it here. If you want to add a little more core, you can have your knees off the ground, your feet off the ground, but otherwise, you're just rolling one knee. Look away from your knees, and then back through the center. Let's get it done. 40 seconds. Mobility. We're working our way towards the end of this workout in 3, 2, 1. Read the book. Holiday stories all the way through. Yes. Yes, team. Feel that good mobility stretch. We need it. Remember these. Bring those feet up. If you want a little extra core, please remember these mobility exercises as you go into this busy holiday week or coming weeks. Try to get them in when you can just to feel good, especially if you're traveling. Yes. Three, two, one. And relax. All right, team, last round. What do you need? Do you want to stay right here? I know I kind of do, but I'm actually gonna go to my disco skater because it might be my Favorite move of the day. All right, so you can get your nutcracker, your reverse snow angel push up. You can get your disco can go skater or just your regular skater. Or you can get side plank, log in the fire or open book. Let's get it done. 40 seconds in three, two, one. Here we go. Disco skater, right? I do, but I'm actually gonna go to my disco skater because it might be my favorite move of the day. All right, so you can get your nutcracker, your reverse snow angel push up. You can get your disco skater or just your regular skater, or you can get side plank, log in the fire, or open book. Let's get it done. 40 seconds in three, two, one. Here we go. Disco skater, right? Nope. Too many times I've tried to sink today. Again, you guys, you have to music. So skater, remember, you can also just be an ice skater or a speed skater, but if you want to add the fun. There we go. If you're doing that nutcracker, that reverse. No angel, remember, really make those arms nice and wide and really push up strong with your core and your upper body. Let's get it done for 5, 4, 3, 2, 1. Ah, y', all, we made it through our circuits. And guess what? We have time for a bonus move. Just enough time. Watch me here. All right, two options. You can just keep it up top or you can take. Take it down low. And we're gonna do our Star Jack Stars. So it looks like this hup or low impact is here. Then we've got our go. Tell it on the mountain climber for four. You can do that standing or star Jack. Pop it back. Four, three, two. Pop it up. All right, let's get it done. We have one minute. Star Jack. High impact or low. Mountain climber. Standing or down in three, two, one. Bonus move. Here we go. Star and mountain. Mountain. Four, three, two. Pop it up strong. Star and mountain. Four, three, two. Pop it up. Remember, it can be low impact each side and standing. Four, three, two. Yes. Here we go. Mountain. Four, three. I know we're gonna feel this one, but let's finish strong. We are so close. Stay with me. Yes, you can. 25 seconds to go. I did that wrong. I left on my star. But that's okay as long as I'm moving. Star, 4, 3. Drive the knees into your chest. Pop it up. Holiday hit party. Remember, it's a party. Can you get one more time all the way through? Yes, you can. Star Mountain climber. Four, three, two. Yes. Breathe. You guys bring it up. Nice work, huh? As always, if you want to stay right here on your knees, lean back a little bit. You get that hamstring or that hip flexor stretch. Oh, hi. Oh, hi. All right, you're gonna stretch with me here. Let's stretch right here. So take it here. Pedal those feet. Yeah. Good job, baby. Can you say, good job, everybody? Can you say, great job, everybody? Okay, Kai's really into the dance moves. All right, guys, we're gonna stretch. We're stretching. Can you take arms out wide, flip your thumbs up over to the back, grab if you can. They snuck in here. Here we go. Let's get a little hamstring stretch. I hope you all had fun with that. Just a little extra holiday gift for you. More of my children. All right, guys, what does it look like, huh? We did it. You're right, Tammy. Careful, guys. Stretch it here. All right, Go with daddy. Go with daddy. Here. Say bye. Say bye. All right, guys, if you want. If you have a wall, take your hand to the back, look over your shoulder. If you don't, I just want you to press the thumbs to the back, look over your shoulder. And then if you want, you can also grab a quad stretch through that. Huh? Kurt had to come in and fix something on the monitor, and then they snuck in. Sneaky. Breathe. Other side. So reach it back. Ah, you guys, that was fun. I didn't know how that would feel. Sometimes when I think, oh, they're just a bunch of. Allison, Kurt is fired. Never. I need him sometimes. I'm not sure when it's just a bunch of silly body weight moves if we're really gonna feel it, but I did. I hope you did too. We got upper body with those pushes that plank. Press the push up our nutcracker. We got lots of core. We got lots of cardio. Right? And those legs working as well. So hopefully you felt it and you had a good time. Shake everything out. You. You can get more of a stretch. While we're chatting again, if you can hang out, we'll have a brief Q A and say hi. Oh, let's get one big, deep breath in and out. You did it. That was your body weight. Holiday hit. Party workout. Great job, everybody. All right, team. So proud of you. Great job, everyone. Tammy says, jessica, my kids love seeing yours. They're saying hi. Oh, that makes me really happy. Stephanie, thank you for being here. Ashley, love the reindeer lunch. Yeah, I would love to hear from you what you loved, what you felt, what was just too silly, and you decided to go back to a workout. I'm Going to grab my computer and going to answer your questions. So if anybody has any questions, let's put it in. Billy says there's sweat dripping down my face. I'd say success. Yes. Thomas. Such cute, cute and fun moves. Thank you, Thomas. All right. Yay. Great into the week. Yes. Elizabeth and Mike, I'm so glad you guys could do it together. Oh, thank you, Angela. If we put it as a dance move. Yeah. Isn't that crazy? So I would encourage you to try to think of all of your workouts as a dance move. Right. Especially that body weight cardio. That is a great way to just keep it moving. And again, even if it's something as simple as a shuffle, just add a little twist to it. Have fun with it. Right? All right, so. Oh, Heather, thank you for being here. Alyssa says that is fun. Fazia, thank you for being here. David Dulce. Dulcie, you're here. Thank you so much. So much. So many friends from the Body Fit Athletic Club. I know so many of you are doing the holiday hit challenge which we've been doing these workouts. They're on the playlist. It's totally free. Gina. Yay. Now you have the energy to finish making cookies. Perfect. Oh, good mar. I'm glad you like seeing the kids. Great party workout. Enjoyed the dance moves. Oh, good mar. I'm so glad that your toddler loved it. Yay. All right, team. So I don't know how to say your name. I think it's with the K. But you are the best. I'm glad. I'm so glad you found me. Welcome new to the Body Fit team. Just found us two days ago. Welcome, welcome, welcome. Dolores. Happy birthday to your little guy. Dolores has a big nine year old today. Happy, happy birthday, Paula. Thank you. Love the holiday names and moves. Laura. So much fun and heart pumping. Oh, Jean says there's snow falling out the window in New Hampshire. I'm not, I'm not gonna lie, guys. I miss watching the snowfall. I again, I'm, I'm freezing cold and it's not that cold here in Los Angeles, but I do miss, I do miss seeing the snow, especially this time of year. Oh, let's see. All right. Yes. Hopefully that that baby comes soon. Lisa with her 12 year old Paula pajamas for my littles. Okay, so Molly has a question. How can I make sure that my neck stays in alignment during the rows I always seem to be straining my neck. Okay, let's talk about that. Alyssa loves the baby Yoda slippers. Yes. Her brother picked those out for Her. Okay. So on a row. And I would say the same thing with. With a deadlift or anything that is in that hinge position. I like to tell you to look at the floor, but out in front of your body, like, almost like a diagonal. Because what happens is if we're looking, if you. I always say if you see your feet, like you're looking at your feet or the tops of your legs, you're probably rounding in your back. But what you're saying is that if you're looking up, you start straining your neck. Right. So if you're looking at the. At the wall or straight out in front of you, you might be here. So I think the difference is fine. The diagonal st. Split the difference. So a diagonal out in front of your body. So when you do that row, you're thinking straight line from the top of the head to the tailbone. It's a little hard to see with my crazy ponytail, with the bow with the ribbon. But not looking at the wall, not looking at your legs or your feet, but diagonal at the floor out in front of your body. So then when you pull those weights up, that's going to help. Also thinking about. So rows are working all those muscles down our back, but sometimes we tend to pull up here a little more. And what happens is we get up in those shoulders here. So also thinking, pull the weights, whether it's dumbbells or kettlebells, towards your hips and pull your elbows towards each other. Otherwise, I know I give you the cue a lot to squeeze in your shoulder blades, but really think that they're out in your front of your body, and then they're coming low hip bones. Because then that way that keeps us here and not here. Right. Because that also is going to increase that pressure on your neck. So diagonal in front of your body, looking at the floor, but not at your legs and your feet not at the wall. Split the difference. That should help. So. All right. Yay, Laura. Like this workout. Elizabeth hasn't missed a holiday workout. Yes. Amazing. I've been so proud of you guys with how hard you're working. If you're just joining us or you or you're newer here. Holiday hit. We started this last year and really the idea was just to keep moving during the crazy holiday season. This is the time of year that so many of us. And it just happens. It's nobody's fault. We just say, like, oh, I'll get back on board in January. Oh, there's too much going on. It's too busy. Oh, I'm not going to get everything in. So we wanted to do something. I wanted to do something that was just, let's get excited about staying moving because that's going to help our mental health health during the stressful time. It was at the end of, you know, we've had a couple stressful years, right, with everything going on and we just wanted to keep moving and keep it exciting. So it's been really fun last year and this year. I'm so glad that you all have enjoyed it and let's continue that energy because we have two more weeks of holiday hit going on in to the new year. So Yasmeet Yasmeen is asking, how can I. I was not laughing at that. I was laughing at Meghan started and ended the same with a screen screaming 2 year old Megan, I feel you. So how can I keep my core connected while doing exercise? So here's the thing. When we're talking about core on the mat, you know, it's a lot easier to connect to your breath. Inhale, exhale. Often we're exhaling and connecting on the exertion or things like that. When we're doing other exercises, like exercises on our feet. I know it gets a little tricky here. The main thing I want you to think about is starting your movement. Think big, deep breath in. That ta breath I talk about, bring it in. I want you to think stable base, right? So you're lifting with that pelvic floor. You're not squeezing, you're not squeezing the glutes or squeezing with those pelvic floor muscles, but you're lifting. So you have that stable base here. You're pulling everything in here. So you have that stable base here. So I can maintain that contraction while I'm breathing through it, while I'm moving through it. And so I don't have to feel like I'm holding my breath because that's the feedback I get, right? That sometimes people say like, oh, I know I need to be breathing. But then they feel like they have to hold their breath or they feel like every movement they need to be big inhale, big exhale. Some movements that's really intuitive, let's say a squat, but some it's not. So really just think starting. Anytime you're going into an exercise with that stable base, we're connecting with the core, little tilt of the pelvis, but not here, but just with those core muscles. Think bringing hips together, ribs together, zip up. That core is one I use a lot. Because if we think like this, right? And then also lifting with the pelvic floor. So just think I want a stable base. I want it to feel stable in here, but not holding my breath, not sucking in and not being so tight here that I can't execute any other movement. All of our movement starts and ends with the core, so everything that we're doing is originating from here. So we just want stable. So I really think those cues that I give a lot, the zip up, lift from the pelvic floor, hips to ribs, just try to start with that so you feel like you have that good stable base and then get into the, the movement. Hopefully that helps. It's also tricky and it just takes time, which is why I encourage you to do that Ta breathing that we talk about, you know, at home, standing in the mirror before you go to bed, things like that. So you're, you're creating those movement patterns so then they just become involuntary. So yay. Tamika is here. It's raining in Arkansas. Oh good. I'm glad you like our Christmas outfits, Marilyn. So great question. Live workout next Saturday. So I think somebody answered it, but no. So no live workout next Saturday. It is the Christmas holiday. I know a lot of us will be celebrating. I'll be traveling with my family. So to be quite honest, it's mostly that I don't have a great space to do it, even though I have done live workouts while I'm traveling. But also obviously I just want to enjoy the holidays. So I'm actually going to take next Saturday off. But we do. We will be releasing a new workout which is a 10 minute holiday hit. So obviously you can come back to this workout. But if you maybe you are also celebrating next Saturday but you want to get something in quick. It is a 10 minute holiday hit. Using the weights. So we have some of those same exercises like the tree topper but using a kettlebell. So it's super fun. It's only 10 minutes if you, if you want to get it in, you can also come back to this or any other 10 minute or just take the time off. I would highly encourage everybody. If you take time off from exercise, it is okay. Enjoy it. Nothing crazy is going to happen. You can jump right back in with those workouts when you can. So enjoy the holidays. But no live workout next Saturday. But we will have a new 10 minute workout that will be released. It will post at 3:00am Pacific Time. So it'll post hopefully early enough for you guys that you can jump in and grab it. But again, you can also come back to this workout if you want something a little longer. All right, so Ashley says what is the best mobility workout or stretch for mid back pain? It's so tricky because the thing about back 10 minute workout that will be released, it'll post at 3am it will post at 3am Pacific time. So it'll post hopefully early enough for you guys that you can jump in and grab it. But again, you can also come back to this workout if you want something a little longer. All right, so Ashley says what is the best mobility workout or stretch for mid pain is that it can originate from a lot of places. It can be from your hips, it can be from your hip flexors, it can be from tightness, it can be from, you know, maybe just environment like sitting all day for work. So it's really hard to know. I really love those cat cows that we did because you can really think about rounding all the way through. So when I do this, I can tell exactly where I'm super tight. And for me it's that low lumbar spine. But for some people it's here. But if you really connect to your breath, so I know I kind of get stuck here, so that's where I have to work a little harder and breathe into it. The other thing that I think is super helpful for that mid back is your bridge and so bringing your feet in and slowly rolling it up. So again, you can tell where you're super tight when you get into this bridge. So some people who have a lot more flexibility can come up a little higher. Some people stop right here. That's probably just tightness. Hamstrings, hip flexors, and in your mid and lower back. So working through that and really connecting to your breath, trying to push that range of motion gently, that will help. So I think bridge can cat, cow, and then also really working on those hip flexors and hamstrings. So that world's greatest stretch that we did, or just a hamstring stretch, that will really help because a lot of our tightness comes from there. So let's see. Oh, thanks, Alyssa. You deserve to have the holidays off. Thank you. I appreciate that. Angela, who has been super, super consistent, doesn't take days off, but she does make sure that she gets lighter days. But yeah, that's right. Like that's keeping you in that routine. So There you go. 10 minute one. Alyssa, are you taking New Year's Day off? There will be a live workout on New Year's Day on January 1st. Listen, let's get it done. Let's go ahead and Get a jump. Most people are probably going to start their workout routine on Monday, January 3rd. We're going to start on the 1st. So if you are available, if you, if you're awake, join me. It will be the same time, 10:00am Pacific Time. We will be in this studio and I think it'll be super fun. It's going to be 2022 Tabata. So last year we did 2021 Tabata. So it is going to be a Tabata. Celebrating the new year. Join if you can. Yeah, so we'll be back here. So only Christmas Day off. Let's see. See, Carrie had a question. I recently got back to swimming and I found my ankles have been sore. Any suggested stretching? So I think that's probably a lot more about the mobility because when we're swimming, sorry, this is not. But you know you're doing a lot of the flutter kicks, right? And things like that or often our toes are pointed. So I would say I look super silly, but you know what I mean. Any of those mobility work for your ankle joints, like rolling through point and back. A great one for ankles is to draw the ABCs with your toes that really gets it moving sort of in all planes of motion. And then I would also say your calf stretches so you're not going to be able to see this, but up against a wall, putting it up against a wall and leaning into it will really help. And then also kind of getting through here. So we also stretch that tibialis. So mostly I would say it's because in swimming you're often in a locked position. So mobility work, even just, you know, having your foot on the side of the pool as you're stepping out. I mean, obviously carefully, but that kind of stuff. So calf stretches that way. But I think it's more about the ankle mobility. That would be my guess is why you're feeling. Hi, Vivian is here. Vivian is our Body fit registered dietitian, nutritionist. You guys, if you want to join us in the athletic club, the Bodyfit Athletic club, we would love to have. You have so much, so many fun things coming up in the new year. Also, if you are not in our free Facebook group, show up and keep moving. Make sure you join that. Vivian and are going to be going live together this week, which is going to be super fun. Rapid fire Q and A. We're going to ask each other questions but we don't know what the questions are ahead of time and then we only have 1 minute to answer. Which if you know me, I am not good at keeping it brief. So. So we'll see how that goes. In the Athletic Club, we both go live every week, sometimes together, but usually separate. We cover different nutrition and fitness topics. So we cover the topic. We pick something that's trending or something that we get asked about a lot. We cover it way more in depth than we can here or on social media, things like that. And then we also take your questions. So we have so much fun in the Athletic Club. I would love, love, would love for you to join us over there. All right, team, I'm gonna wrap it up here. I had so much fun with you today. Thank you for being here. I hope you had a good time. Remember, next week, no live workout, but there will be a new 10 minute workout. We'll be back on Saturday, January 1st, but new workouts are going to be released next week and the week after. So, so many more fun things coming for holiday hit. So join us for that. Have a great weekend, everybody. Thank you so much for being here today and happy holidays.