BodyFit by Amy Live 35-Minute Holiday Hiit Kickoff Workout

Happy Saturday, everybody. Welcome. Welcome. I'm Amy from Bodyfit by Amy. Today we are doing a 35 minute full body workout. This is our holiday hit kickoff party. We're gonna call it a party. Let's say hi. Hi. Olivia and Dolores. Mary Ellen. Alexandra is here. Charlotte, Lainey. Jennifer. Hello, everybody. All right, team. So I'm without my children today. That's why it's quiet. But we are gonna get it done. So 35 minute workout. It is going to be with weights if you have them. If you don't, no big deal. And if you want to throw a mini band in there, you can. We're gonna kind of throw it all in today. We're gonna get hit, we're gonna get cardio, we're gonna get strength, we're gonna get a little burn. Because it is a kickoff party leading into holiday hit that starts on Monday. If you are new to the Bodyfit community, holiday hit is our holiday fitness challenge. It's completely free here on YouTube to join tons of other fun stuff that's happening that I'm going to talk about after the workout. But you are going to want to be here. Make sure you're subscribed to the channel, make sure you join our Facebook group, and if you really want to take it to the next level, join us in the Body Fit athletic club. I'm going to cover that all at the end of the workout. So after these lives, I will spend 10 or 15 minutes saying hi, answering any questions you may have. And today I am going to prep you for what's coming on Monday. Holiday hit starts and we are so excited. Hey, Emily. Lori. Yes. We did decorate a bit for the holidays. Thank you for noticing. Lori. Trina's here from Norway. First time on the live. Yay. Paula is here. Aaron is here. Awesome. I'm so excited to see all of these familiar names. Many of you who are in my body Fit athletic club, we have such a good time. We have are a true family over there. Melanie is here speaking of the athletic club event. Yes. All right, team. So make sure you have some space. Make sure you have your water. Again, we're going to be using dumbbells and kettle bells or either. Or throw in a band if you want. But above all, we are just here to get moving. So if you don't have any equipment, don't worry, we can still get it done. Thank you, Maya, for noticing my merry fitness shirt. It only gets better from here for holiday hit. All right, Jennifer Ireland. Jamie in Canada. Heather is here. Awesome team. Good morning, Linda. All right, so spread out. Make sure you have some space. Let's start with our warm up. All right, so start marching or jogging, whatever is good for you. Shannon is here first Saturday. Not working, able to join. Oh, I'm so glad Shannon works so hard. Take them to the front. If you want to jog it, you can. Whatever is going to get that energy up, you get the blood flowing. Shake everything out. Yes. Ha. Some of us here in the US Had a holiday this past week. If you're like me, we ate lots of good food. We don't have to burn it off. There's none of that. None of that talk here. You can enjoy that food guilt free. None of that. We have to work it off. But it feels good to get moving, right? I haven't been able to do a full workout in a few days because of the holiday, so it is just gonna feel good to move my body. Open it up right here. Lean into it. Rotate with those elbows, shoulders. Hi. Cheryl is here 30 weeks. Yep. Save it for later. I'll give you options if you want to join. Sarah. Congrats. Oh, no. Cheryl and then Sarah from France. Roll through your back. Maria made it. Welcome. Stretch it out. It's crazy how tight I feel when I don't work out. Right. I feel much tighter on the days. If I have a few days. And I was very active, I was walking around a lot over the last few days. But I need to really get moving. Lori is here. Hey, Anna. Round it up and then let's step it out here. Reach up. Reach down into that side lunge. Open it up. Yes. All right, team, hopefully you are feeling. Starting to feel warm. I know I am. Let's reach it down. Reach it up. Think of that hinge through the back of the legs. Feel that stretch. Slow and controlled. And if it feels good for you, let's walk it out to that plank. You can take it to the knees. You can stay upright. Whatever is good for you. Inchworm it back. Bring it up, walk it out. Inchworm it back. Let's go one more right here and we'll press back up into the down dog. Back to center. Yes. Becky is here with her mom. Welcome, Becky and mom. Present back. And one more. Walk it all the way out. Let's tap those feet back. Yay. New member. Welcome Becky and her mom. I love it if you can drop this knee down. If you need to stay up, that's okay, too. Take it here. Reach that arm up. Drop that back knee. Getting it all in today. Take that top hand. Reach it through, reach it up if that twist is good for you. Otherwise, just hold it right there. Good. And then switch your legs. Other side. Take it down, reach it up. Drop that knee. Yes. And then reach it through. Reach it up. Step it all the way up. Round it up. Tap and reach our 18. So we're gonna get into it again using weights, either a set of dumbbells or a kettlebell or alternating. There will be some times to do add the mini band, but I'll give you options. The goal is to move our bodies today to get our heart rates up. So if you don't have weights, just do body weight. As long as you're moving, that is all that matters. Richard, I've been thinking about you. How are you doing? Welcome, Richard. First time live but working out daily on YouTube. Welcome, Richard. Glad that you are here. Let's take those knees up. All right, team, so don't worry about the clock. Don't worry about the intervals. We're gonna get it done and get excited. No repeat workout today, so maybe some longer sets. Maybe some things where we add on, but we're not going to repeat anything once we're done, except for maybe a few kettlebell swings. All right, team, so we're gonna start. You can have either a kettlebell or a dumbbell or two dumbbells. But let's start here. We're gonna step back into a lunge. Starting here, we'll add some upper body halfway through. So if you need to tap back, you can tap back. If you can drop it down to the lunge, drop it down. Let's open up those hips. Let's get that good posture. Shoulders back, core is zipped. You do what's best for you. Here we go. So alternating your lunges. Now, sometimes lunges get us a little off balance. That's by design. So really focus on driving through that front heel again. If you can't get as low, just tap back and tap back just like this. And if you need to take it even slower, keep it stationary. That works as well. Yes. Drive up through that front heel. Think of it as a hip opener as well. There we go. All right, let's add a little curl. So we're gonna lunge. We're gonna curl. Jody made it. Lauren is here. Lunge and curl again. If you just need to tap, you can tap. Otherwise, try to get low with me. Right, take it down, bring it up, take it down, bring it up. All right, let's add a little press. If you want lunge, curl Press other side. You can take it nice and slow, right? Because that heart rate is gonna stay up. You do not have to rush it. If you got your kettlebell, it's between two hands. If your body weight, just get your upper body moving with it. So if your body weight, you can just go here. Do not drop your weight like that. Right. Down, up, up. I didn't mean to do that, but it happened. Keep it going. Two more. Down, up, up. Last one. Good. Hold it down. In that lunge, we're gonna pulse for three. Tap it up. Other side. Pulse for three. Tap it up. If you want. Pulse for three. Add the curl. Pulse for three. If you want, add the press. Pulse for three. Curl, press. Pulse for three. Good, huh? There we go. One more. Hold it here. We're gonna pulse up for three. Take it down. All the way. Up for three. Just your arms. Rest those legs. Yes. Up for three. Kettlebell is between two hands. Good. Biceps. Three, two, one. All the way up. Three, two, one. All the way up. Two more. And up. Last one. All of it together. Let's take it. Singles. Lunge, curl and press. Yes, team. You got it. Breathe. Huh? Four more. Let's get it done. Three. Keep it controlled even as we get tired. Two. One more. Yes, team. Catch your breath. Drop it down. I know. That was like a three minute round, right? Tap it out. They won't all be like that, I promise. Again, our goal is to go, no, repeat, to get it done. Look, we're already 10 minutes into the workout. Almost. All right, team, shake that out. How about some cardio mobility? So we're gonna step it outside. Lunge, reach it up. Side lunge. As we side lunge, let's press those thumbs to the back. So we stretch out the biceps, open up the hips to stretch out the legs, and then stretch out the arms at the top. Catch your breath. You do, you be where you are today. Whatever is best for you. If that is taking it slow for more mobility or taking it quicker for more cardio, it is up to you. Let's get it done in three, two, one. Here we go. Cardio mobility. Reach again. You can take it. Oh. Or if you want a little more cardio, you can shuffle with it. Back and reach. Yes, team, there we go. Breathe. Good. 10 seconds. If you want to take it a little quicker, you can, because we're moving to some core. Next on the mat, we got three, two, one. Shake it out. All right, join me down on the mat. If you have a mini band, if you don't, no big Deal. But if you do, go ahead and have it at your feet. So if you need to modify, especially if you're my pregnancy crowd or even early postpartum healing and dices recti, you might want to start with just a bridge and. And then we add those bicycles. You're just going to bring the knees up. So we'll actually all start with that. Put the band on your feet if you got it. Take those feet out. So you feel that tension. It's going to pull those knees a little bit. So you got to really push out. And then start with just a bridge. So here to warm up that core. Also getting a little glutes and hamstrings. Breathe one more just like this. And then let's add a little knee raise. So just knee in and bridge. Take them out. Knee in and bridge. So modification, you're gonna stay just right here, getting that bridge, then bringing the knee. And use the tension to keep that core working. You gotta pull against it so deep. Core, hips together, ribs together. Inhale, exhale, exhale. Everything is coming in. One more. Nice team. All right, so keep it there if you need to. Otherwise, let's bring them up. Let's push it out. Have those hands up top. Push it out. Slow and controlled. Push it out to push and pull. Pull that knee in. Push that foot out. You can keep it right here, or if you want, lift those shoulders. And then we'll keep adding on elbow to knee right here. So take it here. Breathe. Take it here in. Yes. We're keeping it slow and controlled. Keep the bridge in the knee. Lift if you need to. Good. Let's go. 8 and 7, 6, 5, 4, 3, 2. Hold it in right here. I want you to pulse with that opposite shoulder. Keep the bridge if you're modifying. And then hold it in. Pulse that knee in. Pulse. Knee towards your chest. Yes. Four, three, two. Other side. Pulse upper. Think about that shoulder towards your knee. Yes. Core. Then pulls that knee in. Pulse, four, three, two. Single it out for eight. Slow and controlled. Seven, six, five, four, three, two, one. Relax. Yes, team. Bring it all the way up. If you have that band, let's put it above our knees. Again, band is totally optional, so if you don't have one, don't worry. But we're gonna bring it up. I want you to keep one weight close by. I'm gonna have my lighter kettlebell. You're gonna have it in the center. And we're gonna start with a. Stepping it out. Hey, Cat in New Hampshire. Yay. I'm so excited. That you are here. All right, team. So band here. Wait in the center where you can get to it. We don't need it yet. We're going to start with a side step squat right here. So you're stepping out, you're stepping in again, you do not need a band for this. If you have one, you want to use it. We get a little extra tension, a little help with strengthening our knee joints, our hips, but the squat's gonna do that as well. We're starting slow on purpose, right? Breathe. One more. All right, so grab that weight in the center. We're gonna keep that going. Down, push out. Step it up. Down, push out. You decide you can keep that push out close to your body just like this, or if you're able, push it out even more. But what I don't want is this, right? So I don't want that weight pulling you forward. If that's happening, shoulders back. Keep it close. We want that core to have to work while we work those legs and arms, but without pulling you forward. Keep it going. Step it out. Four, push out. Three, two. Last one. All right, watch me here. Side step for two, push out. Side step for two, out. You start nice and slow, and if it's good for you, you can pick up the pace. Do a little shuffle, shuffle out, shuffle, shuffle out. With or without that band. Staying low if you can. I know those legs are tired, so if you need to, you can make it a shuffle up top. With or without that weight, with or without that band, whatever is good for you. Let's get it done. 4 and out. 3 and out. 2 and out. 1 more. Hold that weight right here. Take it out and in little ones. Let's get it done. Make those hips work. Get low if you can. 8, 7, 6, 5, 4, 3, 2, 1. Yes. Take that band off. Sip of water if you need it. Good work, team. All right, guys. Hopefully you felt your core. I put those exercises back to back on purpose. We really get that core fired up as we are doing the bicycle. And then once we're taking the weight in and out, we're having to stabilize. All right. Weight out of the way. Little cardio mobility. I want you to take it out here. Take it out here. Start here. And then if you want, little side lunge, start here. Little side lunge, yes. We're getting all of our side lunges in our mobility today. Right? And out. Take it here and out. You can reach it up. Reach four more. Yes. Three, two, Last one. Look at that, you guys. Halfway through this workout. Almost over Halfway. Yes. All right, so let's take it to our standing core. We're gonna take it to a little windmill. So if you want, you can have that kettlebell or dumbbell low if you want. You can take it high if you want. You can have a combination of the two, which is what I'm gonna do. I'm gonna have one lighter dumbbell high, one heavier kettlebell low. It is up to you. You pick what is best for you. Turn that toe out. Watch me once. If you've never done a windmill before, we're taking it here to here. It's a nice, good stretch to the side. We get shoulder mobility, we get shoulder work. We get lots of obliques. If you've never done it before, keep one weight low. If you have. You want to keep one up. Let's do it here we go down and bring it up slow and controlled. We want the stretch, we want the mobility and flexibility work, and we want that core working hard. Right? Take it here. Four more. Four. And breathe. Yes. Three, two. Last one. Good. Switch your other sides. We're giving our heart rates a little break on this. Hopefully, it's still pumping a bit. Stay low, stay high. If you got it with or without that weight turned out only eight. Here we go. Down and up. Yes, team. And breathe. Look up. Straight arm to the top. So here's what we're trying to avoid out to here, right? Keep it straight so we get mobility work. That shoulder girdle tends to be pretty tight. Yes. Two. One more. Yes, team. All right, let's take it to a swing. Water if you need it. I'm gonna grab my heavy kettlebell so you can have heavy dumbbell. Heavy kettlebell, or two dumbbells. Whatever is best for you. If you have never done a swing before, I want you to keep it with that deadlift, which looks just like this. Flat back. It's a hinge. Bring it up. Be sure to check out my how to do a swing video. It breaks it down. You have done a swing. Try to go heavy. You can have two dumbbells on the side, one dumbbell, or one kettlebell in the center. Let's get it done. Roll those shoulders back, core zipped, chest open and proud. Hinge it here. We're gonna prep it. 3, 2, 1. Power it up again. If the swing is not your thing or you need to modify, deadlift is the same set of muscles without some of the power. So I don't want you to try it unless you're comfortable with it. But if you are Powered up, let it drop. Power it up. Let it drop. It is not a squat and it is not a race. It's stop it at the top, lock it out, and then let it drop. Power, react. Power, react. Here we go. Last four. Three, two, one. Swing and relax. Pedal those feet. Yes, team. All right, so one heavy weight kettlebell or dumbbell? Let's see. I'm gonna go with this kettlebell. Eight kilograms, seventeen and a half pounds. We're gonna keep it in the center. All right, team, so we're gonna start with a bent over row. So. So it looks like this. We'll start with our upper body, then we'll add our lower. A little bit like our long set in the beginning. But look, guys, 14 minutes to go. Getting it done. All right, so stagger here. Train tracks, not tightrope, train tracks. Flat back, elbow up. Squeezing that shoulder blade. You got the weight, whatever you got. In three, two, one. Bring it up. Drop it down. Watch my back. Here's what we want to avoid. If you're feeling pressure in that lower back, bring it up and hinge it forward. Keep those eyes up. Keep it going. Squeeze. These muscles are strong, so try to go heavy if you can breathe. Yes. Last four. Four, three, three, two. Good. Bring it up. Right here. A little stretch. Watch me here. We're gonna hinge row, come up out of it. Curtsy, back to center. Hinge row, push out of it. So it's a little deadlift. Curtsy, back to center. Join me. Hinge row, push through that front heel. Curtsy and center hinge. Yes. Strong back, strong legs and glutes. Oh, yes. Breathe. Keeping it slow. No need to rush this. Keep them separate parts and up, down. Yes, team, Four more. Four. Flat back. Keep it going. Three, elbow in. Yes. Especially hard after that swing, right? Because those hamstrings and glutes working over, over time again. That was on purpose. Keep it going. Yes. Shake it out. All right, team, bring it down. Let's get a little cardio mobility. Stretch out those hamstrings while we gotta get your arms moving through your back. All of that on the other side. How's that heart rate? Right? So if you're going heavy, even if you're not, you notice when we make things, a compound movement, we get that cardio, right, we get that hit. We don't have to be jumping, we don't have to be running. We just have to be getting our muscles working efficiently. Right? So who's feeling it? I know I am. Let's get the other side. So we're gonna hinge flat back. We're gonna start with just that. Just your row. Then we add coming up out of it. Crossing the curtsy. Let's get it done. Home stretch of this workout. Stagger it here. Shoulders back, core zipped. Just your row. Here we go. Bring it up. Drop it down, bring it up, drop it down. If it feels better for you to be side by side, that works too good. Take it here. Keep it going. Four more. We got four. Three, two. Yes. Give yourself a little break. Push out of it. Let's get it all done. I'm gonna slide back just a little bit. You might feel yourself a little off balance like I just was. That's okay. So watch me one time. We got that row. Push up out of it. We got that curtsy. Join me here. Here we go. Row. Push out of it. Curtsy. And here. Row. And up. Yes, team. Good. Get it done. Push into that heel low to high. You're gonna hinge flat back. Row all the way up. Yes. Jennifer's feeling it. Keep it going. Up. Yes, Steve. I know. I'm feeling it too. I'm getting off balance as I'm getting tired. I'm gonna readjust two more. Ah. Last one right here. And back to the side, team. Shake it out. Yes. Cardio mobility to stretch out those hamstrings. They are feeling it right. All right, team, let's take it down. We're gonna get some upper body. We're gonna get some core. Those legs are feeling it right. We got a lot of back, a lot of glutes and hamstrings on that. Don't worry. We'll come back to that swing. All right, so bring it down. Band if you got it. If you want it, keep it close by. Otherwise, let's start with a little core on your knees, especially if you need to modify for pregnancy. Early postpartum healing, a diastasis recti. You're gonna keep it here. You're gonna take it to that bird dog. Take it out, bird dog. Take it out if you're able. We're gonna pop it up. We're gonna go four mountain climbers. You can step them or you can run them. And then we're piking it up down dog right here. So if you want, with that bird dog, you can push up to that down dog if that's good for you. But bird dog, instead of mountain climbers, let's get it done. A little cardio core. Zip it up. 3, 2, 1. 4 climbers. 4, 3, 2. Down dog. Feel that stretch, right? Cardio mobility. Here we go. 4, 3, 2, down dog. Yes. Team. You can tap it in too. If that's better for you, walk it in or again. Anybody can modify for any reason. Bird dog, with or without that down dog. From your knees, right? Keep it going. 4, 3, 2, 1. Press. Yes. Two more. 4, 3, 2, one. Last one. Yes. Stretch it back. Child's pose. Ah. Good work, team. Let's take it down onto your back right here. All right, team. Band. If you got it, you can bring it above the knees or not. One kettlebell, two heavy dumbbell bells. Whatever works for you. Let's come down on your back. Let's get it done right here. So we're going close. Press elbows in. So you either have two dumbbells straight up, or one dumbbell, one kettlebell. Right here. We're gonna take it up as we come up and out with those knees, with or without the band. Let's get it done in 3, 2, 1. Everything up. Take it up, take it down. Start right really slow so you can really connect to that form. Engage that deep core. Take it up and out. Yes. Slow and controlled. No need to rush. Take it up. Elbows are in. So we really get those tries. Yes. Team. If you want, you can add the triceps. Watch me. Up, triceps and down. I know that's a lot, and we don't always feel comfortable holding the heavy weight over our head, especially if you got a kettlebell. So do what's best for you. If you just want to keep it with that press, that works too. Hey, Nia, how do they hit kickoff? Y' all get it done. Let's burn up those arms. Triceps, Take it up. One more. I want you just hold the weights at the top. Take the knees out. Press those knees out. With or without that band, it doesn't matter. Hold them out. Lift the hips up. Glutes. 4, 3. Keep the weights up together. 8, 7, 6, 5, 4, 3, 2. Relax. Take it down. Oh. Stretch it over right. Good work, team. Turn over onto your side on the knees. We're gonna come into a side plank. You can keep that weight close because we might use it in a minute, but let's start. Let's just lift. Lift and lower. You can be knees or toes. Lift and lower. Zip it up right here. Elbow beneath the shoulder. Up. You probably know what's coming. We're gonna add that clamshell with or without the band. Take it down. Lift everything up. Take it down. Yeah. Glutes right. Four more right here. Four. And up. Three, two. Last one. One. Hold it at the top in that side plank. Bring that out. Look. 8, 7. No weight works too. You can just stretch it here. 4, 3, 2, 1. Relax. Swing those legs around. Other side. Let's get it done. We are so close to team. I know. I hope you're feeling it. I know I am. Take it up. Side plank. Slowly down. You can be on the toes for this. When we get to the clamshell, take it to the knees, zip it up, pull everything in. Good. Clamshell, here we go. Open it up with or without the band. Again, we're really trying to open in the hips. This clamshell is so functional. Breathe. Yes. You got four. Three, two. Last one. Good. Hold it here. Bring it up. Eight, seven. Elbow pulling to the back. Six, five, four, three, two, one. Relax. Yes. Team. Take that band off. Let's bring it up. Stretch out those hips for just a second. Let's come back up to that swing one more time. Let's get it done. Kettlebell, Dumbbell. Or two dumbbells. Whatever you got. Modification is that deadlift. So remember, you're right here. That totally works for wherever you are today. Be where you are today. If you showed up, you are successful. Let's prep it. 3, 2, 1, power. Drive it up. Drop it down. Up. Drop it down. Zip up that core. Remember, you're standing up. You're locking out. Straight up and tall. You're not arching that back, and I really want you to connect to the core while we squeeze the glutes, while we push those feet into the ground. Lift up with that pelvic floor. Pull that deep core in. Here we go. 4, 8, 7, 6, 5, 4, 3, 2, 1. And relax. Yes. Power it up. Right here. Good work, team. All right, I think we got time for a bonus move. What do you think? Let's get it done. We'll get a few stretches. One dumbbell. Here's what we got, team. One, double our kind of ball. High pull or snatch? Your high pull is here. Your snatch is all the way up, right? Just pull it up, close you to your body. High puller, snatch each. Then you either have four jacks up top or four jacks down low in the plank. Let's get it done. 3, 2, 1. Here we go. High pull. Other side jacks up top or here? Four, three, two. Take it up. High pull or snatch. Take it down. 4, 3, 2. Yes. Keep it going. Good. Up top or down low? Whatever is best for you. Totally fine. Ha. You can do your jacks here. 4, 3, 2. 20 seconds. Let's get it done, team. Take your jacks out. Four, three, two, one. Last one. Finish it out. Four, three, two,. One. Stretch. Yes, team. Whoo. How you doing? You did it. Sit back into that child's pose. Try to open up those hips. Reach those hands forward. You did it. So proud of you. Bring it up on all fours. Roll through. Cat to cow, whatever you got. Ha. Take it up and down. Good. Take one foot back. Just kind of sit back into that knee if that's good for you. If you're able, take it into that pigeon. Take it all the way down or keep it up. Get that little hip stretch. If that doesn't feel good for you, just stay up. That's okay too, if you're able to even pull it up even more. Breathe in to that can. Switch that by coming up to the plank. Even up to that down dog to get a little stretch. And another side again. You can start here. You can take it here. Yes. Team Angela, you did it. Lean into that hip a little more. Breathe into that. Ah. Gently roll over to a seated position. Knees out. Stretch it out right here. Thank you, guys, for hanging with me today. I know it's a little crazy. It's always a little crazy when you don't have intervals to count down, right? We just rolled with it. Some of them were really long sets, and you did it. Get it done. All right, team. Yay. Maya, I'm so am so glad you loved it. Lean over one foot out. Whatever is most comfortable for you. You can sit in a chair if this is better for you. Julie wasn't gonna work out today, but then the live notification popped up. It was a great sweat after all. Thank you, you guys. Thank you, Julie, for being here. That is another reason to subscribe. Make sure that you're subscribed. Make sure you turn on those notifications. That little bell. And then you will get that. That will happen to you. There will be will be a day that you're thinking you don't have time for it or you're not sure if you want to. You'll get a notification that either a live is happening or that something new is coming out, that I've released a new workout. You guys know I've been releasing them three to four times a week. So get that notification turned on. So you always know when something new is happening, because sometimes, like Julie's saying, that is all the the motivation that you need, right? Huh? Christina said my legs were feeling pretty sore from a strength workout yesterday, but this Actually helped. Yes. Getting moving often, I want to say always, but I'll say often helps with soreness. So if you're feeling so sore you don't want to work out, I say try the five minute rule. Get five minutes. If you're feeling good, keep going. If it's too much, take a break, take a walk. But moving always, always helps get that blood flowing, get everything working through that soreness. Ashley, Elizabeth, thank you. Great kick off the holiday hit. Alexandra. One of my favorite parts is watching you decide between weight options. Right. Especially now that I have these new kettlebells, guys, which, by the way, and if you use my link, which I will put in right after this, you get an additional 15 off. But because there I don't quite. I don't quite have them memorized as to what weights they are because I just started using them. Sometimes I have to double check. But you know what I should do? I should just grab one. I should do what I tell you guys. Grab it. If it feels too heavy, you can always drop down, but you may surprise yourself. So I'm glad that you get a kick out of that. Alexandra. Amy just tuned in. Shannon says, holy moly, my arms burned out right away. I know that first one. I probably should have warned you, but I thought, again, just go for it. All right, team, big stretch. I'm gonna grab my computer and answer some questions, say hi, see what is happening, and then talk about holiday hit. Let's get one big, deep breath in and out. You did it. That was your holiday hit. Kickoff party workout, Great job, everybody. All right, team. Yes. Maya says she got a new TRX kettlebell with a coupon. Dulce. Thank you for being here. All right, I'm gonna get my computer and then we will hang out. I'll answer some questions. Lori, I'm so glad. First live workout. Welcome. Maria says my first back after kids being sick for two weeks. Oh, that's so tough when your littles are sick. I'm so proud of you from Maria for being here. Alyssa's just tuning in now. Can't wait to do it. Yes. All right, guys, so I'm gonna talk about holiday hit, but since we were just talking about it. So these hex dumbbells, these cast iron kettlebells, and the TRX suspension trainer, I think most of you are familiar with that. So they are having a huge sale right now. 30 off everything on their site. And what I love, I love about TRX is that they have so many different options beyond the suspension trainer. So 30 on off everything. If you use my link, which again, I will add in the description here, you can get an additional 15 off. So the code is Body fit by Amy. You got to use my link. I'll put it in here. So that's 45 off, guys. Really, really good deal. So make sure you check that out. Vivian is here. Yay. Hi, Vivian. Vivian is our Body Fit registered dietitian, nutritionist. Vivian is the heart and soul of our Body Fit Athletic Club. So if you are on the fence about joining the Athletic Club, which again, everything on the YouTube channel is free, holiday is hit is free. The monthly calendar is free. But if you want that more personal connection, if you want to be able to connect with other people on the journeys, and if you want a little more assistance and guidance from myself and from Vivian, along with the method nutrition guide, the Body Fit Athletic Club is where you want to be. We have a sale right now. I believe it's in the description. Maybe we'll double check. Let's see. Yes. So we have a sale right now. Hit for free. H I I T for free. F R E E. You can get a year subscription to the Athletic Club full year and get the month of holiday hit for free. So 13 months for $100 off the regular price. So you want to join that? All right, guys, I'm going to scroll through if anybody has any specific questions. So many Body Fit Athletic Clubbers here. Yes. Melanie says we can tell you it's amazing. We really are a family. It's been so much fun. Maya says if you're on the fence about joining the athletic Club, just do it. Jump the fence and join. I love it. I got some dust. All right, team. Sorry about that. Okay, anybody have any specific questions? I am going to explain more about what to expect for holiday hip, but I want to make sure if anybody has any. Any questions. Yes. So many of you finished your next level November calendar. Laney, good job with this workout. I'm so proud of you. So the best part about the calendar, guys, is that it gives you. You just click on it every day. You're going to get a weekly email that has the links before they're posted. So if you want to get those links early, you want to make sure that you're on the email list, but you don't have to guess. You just show up, you do the workout. If you miss one, it's no big deal. You know, I will encourage you to give yourself grace and just jump right back in or make it up later. But it is all there. For you. So our goal with the holidays which is a super busy time, often stressful time is to just keep moving. So join us for holiday hit for that. Whitney says this is the first Christmas that a lot of my guests will be workout gear for progress. I love it. Such a good gift. The gift of help. I'll also add that if you want to tell your loved ones we do have a gift certificate option now on my website for the Athletic Club so be on the lookout for that. Let's see. Shannon says the Bodyfit Athletic Club seriously changed my outlook on health and wellness. Wellness. It's sustainable and non restrictive. Do it. Most supportive group of people ever. Yes team. I'll say what we do best in the Athletic Club is we are combating all or nothing thinking we are going to change your mindset. We working out because we want to feel good because our bodies deserve movement, because it's a privilege because we get to and we're going to eat food because we love it. Vivian and I like to say the Athletic Club might be the only health and fitness space where we are going to apply and congratulate you when you eat the cupcake or the cookie or whatever it is without the shame and the guilt. That is how we heal our relationship with food and that is how we make our way to a more sustainable nutrition lifestyle. Fitness lifestyle. That all or nothing is not sustainable and quite frankly it's not very fun. So we want it to be fun for you. We work out because we get to because it's fun. Fun. We eat good foods, we get the nutritious stuff in. We talk about how to in the method which is not restrictive. We don't cut anything out, we don't count calories. It's all about getting the good stuff in. And again having a healthy mindset around nutrition. So guys, I think a lot of people have the same story as Shannon. I feel the same way. I love watching those transformations where it is about hey, we had Thanksgiving dinner this this week and I did not restrict. I didn't, you know, feel guilty about any of it. I enjoyed my time with my family and I ate lots of good food and then I showed up to work out today not because I have to but because I get to. So join us for that train. It's so fun for you to get to join into a live. I'm so glad that you are here. Every Saturday I get noticed but I've never had the opportunity before. Oh thank you. I'm so glad that you're here. Yay all right. Aaron's going on vacation starting tomorrow. I won't have my dumbbells, so I'm gonna substitute with soup cannon. Mini blands. Yes. Yeah. Don't worry about taking your dumbbells on a plane. It's a nice idea. But don't take up space in your suitcase. You gotta pack fun things to wear on your vacation. Take your mini bands if you have them. Grab some soup cans or water bottles. Do the body weight workouts. That's why we have so many different options. All right, Charlotte needs new leggings. Yes. Ask for them for Christmas. Yay. I love to see those changes. Chantelle says my cast are the tightest muscle and I have a hard time doing some moves because they hurt so much. Any recommendations for stretching? Yeah. So stretches obviously are great. Stretching if you can press that heel down in the back or if you can come up against a wall. I'm going to show you on a dumbbell. But as if I were against the wall like this. Right. And then also rolling. Let me grab a foam roller. So we often think about rolling our backs or rolling our hips, but rolling our calves works really well as just here to here. Right. Even just letting your weight sit on them. Even if you can't bring yourself up like this. But this can be really beneficial if you don't have an actual foam roller, a tennis ball, or actually a rolling pin from your kitchen. A lot of those things will will also help. So make sure that rolling would be a great option for you in addition to your stretching. And it may just mean that you need to do a little more stretching at the end than we normally do. I usually just include them with our hamstring stretch and things like. Like that. But you might need a little extra with the calves. So let's see what else. Maya says it was the best self care thing I did for myself this year. I love it. Yes. Lori says next level. November really helped me make it through the crazy month. That's the idea, right? And that's the idea with holiday hit as well is that we want to just keep moving. The holidays are crazy and it often it when it comes to our fitness or to our nutrition, it's the time that we think, oh, it's just going to be a crazy month. I'll just wait until January. No, let's keep moving. Let's keep moving because we're going to get through the stress of the holiday season that way. And also we don't want to lose our momentum. You've been working hard. No need to. To stop moving. We can just adjust, right? So that is the idea. Let's see. I'm. I'm missing it. Melanie's going to Mexico. Will not be worrying about what I'll be eating. Thank you, Vivian. Yes. I love it. Charlotte says in the pigeon stretch, which muscles should I be feeling the stretch in? Okay, so it's a little tricky. Pigeon is kind of all encumbency. We would say a lot of your hip and glute and piriformis, which is right through here. So all those muscles around our hips. Glutes, gluteus minimus, gluteus maximus, all of that. But also inner thigh, hip flexor hip, and inner thigh here. And then it's a really great back stretch. So I wouldn't worry too much if you're not feeling it very specifically. You know that calf stretch I just showed you? We feel our calf directly, but if you're thinking, oh, where am I feeling it? You're still getting the stretch. If you want to feel the hip a little. A little bit more, I would say shift your body weight. Try to move that leg up, which is hard to do, and then shift towards that side. So if I've got my right leg forward, I'm leaning over into it a little bit more. So another great option for the pigeon stretch is to. And this is something that I. Is a great modification for pregnancy or anybody that it's a hard time doing it on the mat is to put it up on your bed and have one leg on the floor and lean into it it this way. But the short, long answer, Charlotte, is that there's a lot of things working because we're not only getting that front leg, we're getting that bat leg, inner thigh, hip flexor, and also our back. So primarily, we're thinking of hip and hip flexor, but we're getting a lot of things in. So lean a little bit more towards that hip. Bring that front foot up a little bit, and you'll feel it a little bit more. Yay. All right, Teresa, thank you for a great workout. Oh, the BAC is such a supportive group. Membership is one of the best gives you can give or get. I agree. Awesome, team. All right, let's see. I'm gonna scroll back and see if these comments move so fast sometimes I'm afraid I'm going to miss something. All right, team, so holiday hits is starting on Monday. I'm so excited, y'. All. So, okay, Jamie has a question. Why do we do full body workouts several times A week. Rather than different body parts each day. I eat back and chest one day, arms and shoulder the next. Okay, great question. I will tell you why I do it. So what she is at. What Jamie is asking is a lot of times fitness programs are designed in a way that it's either like an upper body and a lower body day and a core day and a cardio day, or like you're saying, chest and back one day, bicep tries and shoulders another day, legs and glutes one day. The reason I do it this way is because I want. And I learned this. This is how I like to train. But also I learned it the most for all the years that I trained individual clients. And when I started training some of them, I would do this where I would program. I would see them maybe twice a week, and then I would program their other days. And a lot of times they didn't get them in. And it wasn't because they were lazy. It wasn't because they weren't making it a priority. It was because life got in the way. So the reason I do it, two big reasons, and I've talked about this a lot more in depth in the athletic club, is because I want to give you the flexibility that if you are only able to get two or three workouts or even one in the week, you're going to get everything in, right? A full body workout. So ideally, if you're someone who can get four, five, six days a week, that's a great way to split it up. But I don't find that to be the case with a lot of people. So I would rather have three full body strength days. And then if you're following the calendar, we have one day that's more of a mobility flexibility day, a little lower key, sometimes yoga, Pilates bar, something like that. And then we have one day that's more of a corner cardio day. But as you all know, all of our strength days involve some cardio and our cardio days involve some strength. So I like to mix it up that way. So if you have a week or if it is just your schedule, the season of life you're in, or just what you all you can manage is a few days a week, you can still get full body. The other reason I do it is that if you do a split like that, you really overload the muscle, right? So sometimes that can lead to a lot of soreness or people being so sore. Because if we're only doing chest and back, but it's a 30, 40 minute workout, you're going to do a lot of one time a week or two times a week. You really overload those muscles. You really exhaust fatigue those muscles. But sometimes the recovery can be really difficult and the last thing I want is for you to overload so much and the next day you don't want to do anything. Right? So, so those are the main reasons I do it. You know, we have a lot of people who also are runners, a lot of people who hike or walk or play a sport on a different day. So they can only do three days of weights or two days of weights or again, whatever season of life you're in. If it's super busy and you can only get a couple times, I'm going to make sure you get it all in. So those are the reasons so you have that flexibility and also so we don't have to really overload the muscles so so much that we're overly fatigued and we, you know, you don't have to do it that way, but that can sometimes happen. But I have found in all of my experience, all my years of experience training clients individually and then also with the calendar that often the splits are not as, what's the word I'm going to look for accessible to people, I guess. So hopefully that makes sense. You can certainly do it that way. As you guys know, I do. I have a, of ton, a ton of full body workouts but I also do have upper body, lower body. I'm going to do some push, pull things like that. But you know, in my experience this seems to be a more sustainable way for a lot of people. So hopefully that makes sense. Jamie, let me know if not. All right team, so let's go back to that. Hi, does anybody have any recommendations over a good pair of workout gloves? I like the ones I have except they always pull in between my fingers when I have to get down on my hands for planks and whatnot. I actually usually don't use them. So I don't have a great recommendation. But if somebody does, please add it in the comments. Dusty says please don't do specific body parts on different days. I want, if I wanted to do that, I would do that kind of program. The BAC way works. Yes, but it is good to explain because that can be really effective for a lot of people. It's just not, not really my style. Melanie says I like full body better than spot training parts of my body. That's the other thing is sometimes we think if we just do one body part then if we just Want to work our legs, we just want to work our core. That's not how it works. We have to be working the entire body to see results. Amy always finds a way to get the lower body in and you always have to use your core. Right. If I had some upper body. Yep, I do. I do tend to try to get it all in. Jenny stopped in to say hi. She'll do this tomorrow. Jody says sometimes this is great. Sometimes I add a 10 minute workout for body strength splits, usually upper body because my legs work every day. That's a great idea. And I have some 10 minute arms. I have some shorter workouts for that. Yeah, if you feel like you want a little extra, that's a great way to do it. And in the athletic club, guys, that's one of the things that we do that's different about the calendar is we add a 10 minute bonus burn. So if you want to add more, you can. You get a different one every day. And a lot of people say because it's on the calendar that they, they are more likely to do it. But if you have a day that you're short on time, you stick with just the one workout, so. All right, team, we're gonna wrap it up here. So holiday hit starts on Monday. Make sure a few things to join to totally free. All of the workouts are going to be here, but you want to make sure that you are on the email list because every week on Sunday we will send out an email that will have the links to the workouts because we're releasing so many new workouts. The, the monthly calendar that you get is an overview, but it won't have all of the links because we're making them and editing them and releasing new ones every week. But you will get them that week before. So, so you can make a playlist, you can know what to expect, but you got to be on the email list. So make sure you're on the email list. You're not going to get bombarded with tons of emails. We only send one a week, so make sure you're on that. It's in the description. Make sure you are subscribed to the YouTube channel, turn your notifications on and again, if you want that extra support, join the show up and keep moving Facebook group. It's also in the description, right? Right, Kurt? Yes, I think so. All right, well, we'll make sure. I'll make sure that it is in there. That is a great group. We're going to be doing some extra things in that group for Holiday hit. Vivian and I will be going live answering your fitness and nutrition questions and we'll have lots of other extras. But again, if you're on the fence about joining the Athletic Club, where we can get a lot more personal, you can get a lot more support on your journey. It's a great, great group. I really would love to have you there. Now is the time. We have that yearly deal. $100 off, use the code hit for free. H I I t the number four and then free F R E E. You get a full month free and then the the price ends up being about 50% off for the monthly if you think of it that way. So now is the time to do that. Join us if you can. We have such a, a great time in the group and again, you get new recipes every week. You get the method nutrition plan and you are going to be with us. We will be with you on your journey, getting rid of that all or nothing thinking, making fitness and nutrition sustainable and fun for you. So join us there. Otherwise, guys, join me again on next Saturday for our live workouts. We'll be doing them through the end of the year except for on Christmas Day, but we will have a new release workout for you that day. All right, team, let me know if you have any questions. Get excited about holiday hit. Join us in the Body Fit Athletic Club and have a great weekend, everybody.