BodyFit by Amy Live 35-Minute Dumbbell Strength & Power Workout

Happy Saturday. Kai wanted to have the ghost. That's right. Show them the ghost. We are all decorated for Halloween over here. You should see the front of our house. Good morning, everybody. Welcome to our workout live. Careful. Maya with the tripod. We are doing dumbbells strength and power today to be a good time. Can you say hi? Erin and Natasha and Wendy and Lori and Allison. Yay. Lori is here. Lori, Allison is ready to sling some dumbbells. You're right. That's what we're gonna do. Natalie in Minnesota. Charlotte. Hello, everybody. Welcome, welcome, welcome. All right, so we're gonna say goodbye to these guys. Ellen is here. Thank you for being here. Paula. Happy Saturday. All right, so you want to have your dumbbells? We're gonna do. Which means we're gonna get that cardio. So don't worry. That's not gonna be left out. Talia and Angela is here. Beautiful day outside. In a great mood. Good. Me too. I hope I don't mess that up. Sarah and Michaela. Okay, can you guys wave to the camera and get ready to go with daddy? Can you wave? Okay. Say hi. Okay. All right, team. All right. Good morning. Cynthia is here. Andrea, honey. Aloysia. Yay. All of our regulars, thank you so much for being here today. Guys. We are gonna do 35 minutes. Strength and power. Excuse my children. Always a good time, but somebody's always a little pouty, right? Annette is gonna do this tomorrow because she's having dinner right now. We get it. We get. Lori says I'm totally feeling. Guys, Vi know sometimes we all feel that way, right? You would think he just woke up, but we've been up for hours. Gil is here. Yay. Julie. Judy in Wisconsin. Amazing. All right, team. So 35 minutes. Dumbbells strength and power. We are going to have a great time. Power is when we put strength and speed together. So we are going to add it in. However, everything that we do, we will start with a base move, and then we'll take it to a power move. Then we'll put some things together. So. So, like always, you will have lots of options. So be where you are today. Work to your level. Challenge yourself. But know that some of these power moves are a little bit more advanced. I'm going to take you through them in a way that I think you can learn them. However, if you need to stick with just the regular strength move, totally fine. You are still going to get it done. We're going to get our hearts pumping. We're going to get our muscles working. We're Going to have a good time. Lindsay is going to do it tomorrow. Oh, hey, Pauline. Karen, Wanda. Excellent team. All right, so make sure that you have your space to move. Make sure you have your dumbbells. I have my 10 and 12 pound dumbbells, but I'm probably gonna grab a 15 here or there. You probably can go a little heavier on some of this. But if you, of course, if you have options, keep them close by. Right. All right, I'm here. Is here. Yay. Welcome. Welcome, everybody. And of course, like all of our live workouts, at the end of this, I'm going to grab my computer, I'm going to say hi. We can do a little Q and A if you have any questions. I know a lot of you just started October athlete, so we'll be talking about that. All right, so let's get started. Give yourself some space. Go ahead. You can start marching or jogging. Whatever is good for you. Ellie is excited for the power. Lisa is super excited. I love it. So march or a little jog, whatever we can do to get the blood flowing. Roll those should to the back. Can take them a little bit bigger. Oh, I am feeling tight today. I filmed workouts for you guys every day of the week. I don't normally do that, but I did do that this week, so definitely feeling tight. Needing this warm up. We just talked about in the Bodyfit Athletic Club the importance of warm ups and cool downs, what they do. As I always remind you, let's take it one at a time. Getting blood flow, blood and oxygen to your muscles. Getting everything warm as you know, when they're warm, we're gonna move a little bit better. We're gonna increase our range of motion and we, as a result, will have improved performance. That is what warm ups do. We don't need much. It's kind of individualized, but we do need a little something. Same thing with that cool down stretch. There we go. Try to sit deep into that side lunge. Gonna reach that arm up. Feeling the tightness, but we're gonna get it done. Let's go up and down. Especially with these power moves we're gonna do today, we really want to make sure that we're feeling mobile, right? Reach up, reach down, down the front of the legs here to here. Getting that stretch right. And then if you're able, we're gonna inchworm that out to that high plank position, inchworm it back. This is going to get our core fired up and ready to go and breathe. And also as we interim warm out as you can Tell we're warming up through the spine, back of the legs. Take it here if you can. Or on the knees, press up. Down, dog. Really lengthen. Press those heels down, back to center. Just a few. Just like this to really feel that stretch. And then walk it back. Yes. Tap those feet back. So hip opener. Drop it back and take it nice and slow. If it feels good for you, you can drop into a little bit of a lunge right through that knee. That knee is bothering me a little bit today, so I'm going to be a little careful. And then let's take it here. You can reach one arm up, little stretch over. And then if you're able to take it down, reach it up. Drop that knee down in the back. 3, 2, 1. Bring that hand down. Switch your legs. Here we go. Reach up, Take it over, Take it down. Reach up. Drop that knee. Push through. One more each way, each of those. Hip opener. Stretch through the torso, all along the knee as you drop it down. One more right here. Oh, feels good. Good. Bring them in. Round it up. Tap and reach across your body long through the fingertips, little taps. You can even take them out if you want. All right, team, strength and power. Using our dumbbells. Of course, if you have a. Don't have a dumbbell, use a kettlebell or use whatever you've got. We are going to be going heavy. If you can use what works for you, what you have available to you. And we'll start with our strength move. So something that you know, right, you're back to basics. We'll add a little power to it. Then we'll do another move, same way. Strength and power. Then we put them together for strength and power. We're gonna get it all done. Trust me. We won't need cardio intervals because it's gonna feel like cardio. Bring them up. Really flex that foot. Try to bring the heel towards the glutes. That's where I'm feeling I need to open up, stretch out that knee, hands down. So it's gonna be a good time. We're gonna get it done. We're gonna start basic, add some power, a little bit of impact. So that's optional. And of course, power is optional. Stick with the basic if you need to. I'll give you options. Okay, team, catch your breath. Hopefully you're feeling a little bit of that. Ready to go. We are going to start with your basic squat. So let's go heavy if you can. Going with my twelves. You can have those dumbbells by your side right Here or down in the front, whatever is good for you. Or if you'd rather, you can rack them right here and sit low. But basic squat. We got 30 seconds. Three, two, one. Take it down and bring it up. So drop it low. If you're feeling like that's too heavy, you, of course, can take it to one, which you can go here, or you can have right in the center in that goblet squat grip, right? But really think about dropping those hips slow and driving it up, right? You've got 5, 4, 3, 2. Breathe for just a second. Here's what we're gonna add. We're gonna squat it down, drop those dumbbells, power it up, either with a little jump or up on the toes. Squat it down, pick them up, join me. Squat down, drop your weights. Up on the toes or jump, squat down, bring it up, take it down. Power, whatever that is for you, whether that's your jump or just up on the toes. So it does kind of feel like we're sneaking in a little deadlift, right? That's okay. Just really squeeze up through the glutes and hamstrings as we come up. Make sure we don't round in that back. Now we're feeling that cardio, right? So take it here, wherever you are, with that power, then back to strength. Take it down. Power. Back to strength. Let's go. 5, 4, 3, 2, 1. Shake it out. Good work, team. There's that heart rate, right? All right, catch your breath. We're gonna grab a set of dumbbells starting with a basic curl into a press. So I'm gonna go a little lighter with my tension. Catch your breath. Lower. Body's on fire. Let's work that upper. We're here. Dumbbells by your side. Curling it up, dropping it down. Use this time to catch your breath, right? And don't worry, I'm watching the clock, but I don't want you to worry about it. So we're roughly around 30 seconds for the first. Ah, we're here. Curl it in and breathe. Good work, team. Good. All right, we're gonna add a little press to the top. Up, press. Bring it down, bring it down. So I'm curling in, pressing up, bringing it in, dropping it down. Core is engaged. Yes. Making sure we're not leaning back. If you start to feel like you are, put one foot forward, one foot back. Up, up. Bring it down, bring it down. Good. Two more. Last one. Good. Catch your breath. If your hands need a little break, take a little break. We're going to Take that to a clean. So the clean adds a little bit of power. So you drive those hips back just a tad, and you bring it up close to your chest. If you've never done a clean before, that doesn't feel natural for you. You feel like you're too much in your back. Keep that regular curl. We'll start with the clean, then we will add the press. So dumbbells by your side, a little bit of power. 3, 2, 1. It's a clean, and drop it down. Take it up. So think power. Little hips helping. Little baby jump. And you can also do hammer. That works too. It's a little hard to explain through a video, but essentially, you're just giving yourself power. That's what's helping you get that up. Let's add the press to it. Watch me. Clean, press down and down. Clean. So you are adding. It's a what we call a little bit of a push press, right? You get a little extra bounce to get it up there. Again, only if you can keep it controlled. Otherwise, you're just curl and press. Just your regular curl press or clean and press. And the idea, guys, is that you would do this with a little bit heavier weights because you can use a little momentum. Relax that down. Yes, Team, give your hands a little break. Guess what we're doing. We're putting all of that together. So we're gonna clean it, we're gonna squat it. We're gonna push at the top so you get power for all of it. So even if you're taking the clean out of it and not doing. We're not doing a jump on the squat, but you can still get power and momentum as you go up. Grab those dumbbells. So here's your lower impact version. You would just do your regular curl. You would squat, and you would still get a lot of power going up. Otherwise, clean squat push. You can make it a little more fluid than that if that's comfortable for you. Are we ready? Let's get it done. In three, two, one. Clean and squat. Press and down. I don't want you to think that it's really a jump, because it's not. It's more just a little bit of power. Right, Thinking again. Speed. Like I said, power is when we put strength and speed together. We generate that force, we use that momentum, but we're still keeping it controlled. So make sure you're not feeling all over the place. Right. Let's keep it going. 10 seconds up. Two more if you got them. Last one. Yes, team. Ah. Catch your breath. After that, grab some water. See, I told you. We do not need to feel like we need to get extra cardio intervals today. We're gonna get it with that power. Grab a sip. Grab one dumbbell. Breathe. Catch your breath. After that, watch me. We're gonna get a little core. How do we get some power with the core? Lots of ways. How about our favorite wood chop? So we're gonna start slow for eight, hip to shoulder. Or if you're able to, you can pivot a little bit more. Then when we're able to add some power, add some power. As long as that is okay on your back and your shoulders. Keep it close. Take it wide. We'll start regular. Push in. Core engage. So zip up that core. Breathe. 3, 2, 8. Regular. Here we go. We're going hip to shoulder or long. It's still thinking hip to shoulder with longer arms, right? And up. Slow and controlled. 4, 3, 2. If you want a little bit of power. Here we go. Four, eight. And up again. Controlled. Yes. You can still get that power. Keeping it close, close to your body, if that's better. 4, 3, 2, 1. Yes. Breathe. Catch your breath. Do the same thing. Other side. Core interval. Hip to shoulder. Start slow. Here we go. Strength. Hip to shoulder. You can take your arms a little bit longer if you want. And raise. What we're not doing is just a straight up raise, right? We have to use a little momentum for this. That's where our core kicks in. Good. Last one. Like this. Add some power, and you can just pivot it, or you can do like I'm doing and moving my feet, that helps me, especially on this floor. Four, three, two. Last one. Good. Breathe. Water if you need it. Watch me here going into our next round. All right, team, so taking it with our rows. You can go heavy if you want. So we're gonna start regular. Then we're gonna take them to power. We're gonna put one down, and we're gonna add a little pull. So what you're not doing is twisting in your back, but you're pulling with a little bit of force so you can get it up strong. Lock it up, and then drop it down. But let's start regular together. Core is engaged. Grab those weights. Shoulders back. It's a hinge. You can be here or here, here. In three, two, one. Here we go. Bring them up. Elbows up. Back to basis. Focus on that form. Think about bringing those weights towards your hips. Think about your elbows coming together in the back. And we're really squeezing in the shoulder blades, right? That's how we really activate those lats down, those big muscles down along your spine. So keep them going. Breathe. We've got five, four, three, two, one. Relax. Yes. Breathe. All right, take one down. I'm actually gonna switch to a little heavier for this because I think I can a little bit of power with this row. I want you to stagger nice and wide. Make sure that that foot is not just. Just here. That's a little bit out to the side, right. So you get some power. I'm gonna pull up with power, lock it out, let it drop in three, two, one. Here we go. Slow down and down. So it's up. Yes. And breathe. Take it up. Squeeze. Oh, yes. You feel that? Right? Really lock it at the top. Good. Two more this side. Yes. Bring it up. So take it here. Stagger on that other side. Roll those shoulders back. Hinge. Power up slowly down. Here we go. Take it up. Try to get the heaviest weight. You can do this comfortably because these muscles are strong. I'm still keeping my hips and my shoulders square to the mat. And breathe. Here we go for four. Three, two, one. Relax. Yes, team. All right, so let's keep these heavy ones. We are going to take it to a deadlift. We're going to start with the deadlift, and we're going to take it to a swing. So you know this. You've probably done it before. Start with those heavy weights. Your deadlift for lower body, shoulders, Back weights are right close to the front of the body. Going down past the knees, slight bend up and squeeze. We're going to keep it slow and controlled. Squeezing the glutes, glutes and hamstrings. In three, two, one. Here we go. It's a hinge. And then power it up. It's all straight. The hinge is so practical because we do this all the time in life, right? We have to bend over for things. So really think. If you're feeling too much of your lower back, check and see where those weights are. Are they out in front? You want them right close to the front of your legs. Also make sure that you're not rounding that back. We have a tendency to go here. Really pull it back. Eyes up. Squeeze. You should not be seeing your feet out. Keep those eyes out in front of your body. That's going to help keep you where you want to be with your back. Two more. Squeeze at the top. Straight up and down. Not hyper extending. Relax. All right, team, so now we're gonna take it to that skier swing. So two dumbbells down by your side. You're gonna drive it back. Powered up, lock out, let it drop. Powered up, lock out. It is not a raise with our arms. It's not a squat. It's a hinge power. Hinge power. If you want to take one heavy dumbbell in the center, that works too. Otherwise, let's grab these. Breathe. Roll those shoulders back. Hike it. Three, two, one. Power it up. If you're not comfortable with the power, of course, just keep the deadlift. That's what we do anyway. But especially in a workout like this. Power it up, let it drop again. You can also just be one dumbbell in the center. 8, 7, 7, 6, 5, 4, 3, 2, 1. And relax. Yes, team. All right, guys, let's put them together. This is a fun one. One heavy dumbbell. All right, take it on one side. Watch me here. All in one side, feet shoulder width apart. Here is your regular version. Your, your non power version. You're just going to do a hinge and a deadlift row and bring it up all on one side. If you can get the power, here's what we're gonna do, guys. We're gonna hinge power, row swing. Power row, swing. You have to give yourself that second in between to settle the swing. So really make sure it's not here. You let it swing. Relax. Power row. Hinge, swing, relax. Power row. All right, let's do it. It's a good time. If that just feels too weird for you, just do a deadlift and row. Let's get both sides core engaged. Hinge it here. 3, 2, 1, power row. 1 handed swing. Power row. Bring it up. Keep it going. You're gonna find your flow. You may even want that arm out. Remember, you gotta really drive the weight back to get the swing. 4. Drive it back, swing it up. 3, drive it back, swing it up. 2. One more. And up. Relax. Drop that weight down. Pedal your feet. So, guys, that's the trickiest part. Otherwise we are tempted to just do a raise. But you do have to. After the row, power it back, back towards the back of your body. Power it up, then settle center row. Take it back, bring it up right. Otherwise, if you can't get that momentum, you're gonna use your arms and take that swing out of it. So hinge and row regular. Turn it to the other side. Let's get it done. Core engage. Let's start with that swing. I think it's gonna feel better. 3, 2, 1. 1. Swing. Settle it. One row. Take it back. Power row. Take it back again. If this is not feeling good for you. I know it's a lot of things to think about. Just do the deadlift and row. That works too. Same set of muscles. Still gonna feel it. Let's go. 4. As soon as you get with that row, swing it back. Three. Row, swing it back. Two, one. Yes. Pedal those feet. Catch your breath. Good work, team. All right, guys, we are blowing through this workout. Look at that. 13 minutes left. Take it down onto your mat. Little bit of core, right? All right, team, so let's take it with those heavier dumbbells. Whatever you got. Core and upper together. Let's get it done. Roll it back. Bring those feet up so you can get that good little stretch. Ah. All right, we're gonna have to rush to get this in. Not rush. All right, team, bring it here. You got that chest press? We're going up. You can have those feet up in tabletop. Or if it's better for you, if you need to modify, especially for pregnancy, lift up in that bridge. Here we go. 3, 2, 1. It's just your regular press. Breathe. Yes. Good. Take it up. You got it. I want you to take those feet straight up, and if this is good for you, you're gonna take one down and then the other. If that's not appropriate for where you are in your journey pre post doctor, you just keep it tabletop or bridge, that works too. Just keep the core engaged. Down. Breathe. Yes. Four more. Keep it going. Four, three, two. Relax it down. Get a little stretch. All right, team, so one leg up. So if you're modifying, you're gonna take one dumbbell. You're just gonna reach it up without the crunch. You can still lower the leg if you want. Otherwise, team, we're here. We're gonna go one side to the other. A little bit of power. Only eight. Watch me here. It's gonna look like this. And breathe slow on your way down. Especially power on your way up. In 3, 2, 1, 4, 8. Cross it. 8. And down. 7, power. So what I want you to think about is core coming in tight. Press and down. You can also do this without the weight. Maybe if you're me and you're needing it. Last one. Relax. Breathe. Switch it to that other side. Remember to modify, you're just doing the leg, but no crunch. Ready? Here we go. You've got eight. Seven. Take it across. Power up. Slow down. Power up. Slow down. Four more. Four. Without the weight is fine. Two, three, two. Yes. Relax. Hug those knees in. Bring it up, team. Yes. All right, guys, so bring it up. We're Gonna need to get these done, but we can do it. Catch your breath. Water if you need it. Ha. All right, we're taking it to a lunge. I'm not gonna lie, guys. I have one knee that's really bothering me today, so I might do the modifications with you. Modification, of course, is just a little tap back. We're gonna take it all on one side to start. We're going to start with that stationary, so more of your split squat. I'm gonna start with my bad one. We'll see how it goes. Grab those weights, get that posture ready. Here we go. Drop it down. So that's hard for me today, so I'm gonna tap it back just here. But if you're able, get here. All the way down. You know it. 4, 3, 2. Here's where we're gonna add the power, guys. Just like that squat. We're gonna drop it down. Power up. Bring it up. Up. Join me. Here we go. You can do power with or without the jump. It's up to you. Take it down. Lunge, drop, power. And here. Lunge, drop. And here I'm gonna lean into it a little bit more like a deadlift, which is an option, but if you can really get that back knee down, then power up. Land soft. Four, Drop up. Three. Drop power. Last. Two. Two. Yes. All the way up. One more. Yes. Burn. Good. Shake it out. Switch to that other side. Let's get it done. I know the heart rate's up. Lunge it here. Drop it down and up. This one's a little easier for me. So again, you can. You can still keep the tap. Just tap if you need to, or regular lunge. 3, 2. Good. Let's add our power. Drop it down. Power it up. All the way up. Again. Just like that squat. You are adding a little bit of a hinge movement, so you are going to really feel those hamstrings and glutes, which we love. Getting a lot of that today day. Also with your swings. Keep it going. Four, up strength. Three. Power. Two. Last one. My knees are struggling today. And relax. Good work, team. One, weight. We're gonna grab it right in the center. We're gonna alternate our high pulses so legs get a little breather. So high pull. Just think, watch me. That elbow's coming up to here. Right to here. You can see we're gonna add a little power with it, but it is the strength version of this move. We're gonna put our dumbbell right in the center. We're gonna alternate. You probably can guess this is Going to go into a snatch, but let's start here. Here we go. High pull and down. So it's a little hinge. High pull. If you would rather, you can keep two dumbbells in the center and just take it here. Up, up. That works, too. Whatever is good for you. Have it down in front or one dumbbell. Good. Switch. Take it up. So again, you are getting power, but it's strength. Two more up. Last one. Good. All right, guys, snatch, classic power move. If you've never done one or you're not comfortable, it's okay. It's a little bit tricky. Here's what happens. We keep that weight close to the front of our body, and then we push it up through here. So slow motion is kind of hard to show, but you're here. Watch me here. Close. So essentially, you're powering it up, flipping it, but keeping it close to your body. So it's not out here. It's here. A little bit of a jump, a little bit of power, but it's grounded. Let's switch it between our sides. You can do it. Wait in the front for three, two, one. Here we go. Good. And here, if you need to, just keep that high pull. That works too, right? Good. Keep it going. Snatch power. I love the snatch because I feel so powerful all the way through. Way close to your body. Little jump at the top. Four, take it down. Three. Keep that posture, Keep that core. Two. Last one. Yes. Relax. All right, team, who can guess what's next? We're gonna put them together. All right, guys, it's a little bit tricky, but watch me here. You're gonna take it here. Dumbbell in the center. You can do high pull and lunge here. High pull and lunge. Or you can do snatch and lunge and lunge or all the way through. This is advanced, guys, so only try this if you're comfortable and back, right? All right, we got eight each side. Whatever version for you, you can do one, you can do both. You can do low impact or power. In three, two, one. Here we go. So it's a snatch and a lunge. You can get it all the way through, or you can snatch, drop it in, it down, or you can high pull and lunge. Four more right here. Four, three, two. Last one. Yes. It's interesting. That power lunge is a little easier on my knee. That's a little tight today. I don't know why that is. All right, team, switch it to that other side. Catch your breath. High pull and lunge. Snatch and lunge. Or all together in three, two, one. Here we go. Snatch and lunge. Down. Snatch and lunge. You're still getting it. Close or high pole. Lunge and down or snatch. Keep it going. Last four. Three, two, one. More. Yes. Relax. Ah. Breathe, team. I know, I know. Catch your breath. Take it down into a plank. Thank you, Angela, for the reminder. Be where I am today, which is a little tight in this knee. Ah, Take it. Oh, that's a good stretch, though. Take it into your plank position. Guys. If you need to modify, you're staying on all fours. You're just gonna take it to that bird dog. Keep that core engaged. Otherwise, team, we're gonna take it here. You're gonna cross it through. Cross it through. When we add some power, we're gonna gonna reach up, power through. All right? So catch your breath, bird dog, if you need to power it up. Knees across. Nice and slow. Take it here and here. Take it here and here. Breathe. Four more right here. Just take those knees across. You can also do this standing. That's another modification. Last two. Good. You're crossing in here. Here. Reach back. Jump. Reach. You don't have to jump it. You can just cross it and reach it. But if you can, little hop. If you notice, team, when you land from that plank position, land soft, but you're gonna feel that core get nice and tight. Right? Cross, reach. There we go. Cross, reach. Four more. Right here. Four. And breathe. Three and breathe. Two. Last one. Relax. Ah. Stretch it back, team. All right. Ha. I think we did it. We made it through our rounds, but of course, we gotta make time for a bonus move, right? All right, so we got a lot of hinge, we got a lot of squat. We haven't opened up into that side lunger, into that transverse plane. So that's what we're gonna do, team. No weights. Let's not worry about it. Transfer side lunge. Power through, Power through. And then you can do jacks standing or take it down on your elbows. Plank jack. All right, let's get it done. If you want just the cardio and legs, keep it standing. If you want to take it to the core, you're going to be here, here with power. Drop it down, then take it to your elbows. Four. Three, two. Take it up, Pop it up. All right, I want you down on those elbows, so we have to do that. Up, down, up, down. One minute is all all we need. No weights. Feel that power. It is in you. You can do it. Finish strong. Here we go. Side lunge. Push through. Transverse jacks up or Down. Four, three, two, one. Take it up. Pop it up. Side lunge. Transverse. Side lunge. Transfer. Side lunge. Up or down you can go. 4, 3, 2. Good. Wherever you are, let's get it done. Halfway there. When you come out of that side lunge, really push through. Down. 4, 3, 2. Up. Yes. Get it done. In. Power out. Down or up. 4, 3, 2. Whatever you got in this last 10 seconds. Can you get all the way through? One more time. You can. 4, 3, 2, 1. Take it up. Pop it up. That's our time. Perfect timing. Tap it out. Heart rate settle. Coming into a cool down. Don't skip it. I know you're tempted to be done. Let that heart rate settle. This is the time not only is our body really warm and it's the best time to get a good stretch, but also we want to take a minute to let that heart rate settle, let our body return to that equilibrium. Those shoulders, this is also where we can just ride on those endorphins, right? Just feel how good that feels. Feels good to be done, right? Good. Take this here, too. Breathe. Grab behind. Ha. Reach those thumbs to the back. And then if you're able to grab them, grab them. But also just feel how good that feels in your body. Yes, you might be tired. I hope that you are. Those muscles might be feeling it. That fatigue. Hinge it back towards that foot in the front. Few deep breaths into it. Pull that toe towards you. But also, this is the time you should be feeling so proud of how hard you worked. That was not an easy workout, guys. Even if you stay with your just the strength the whole time, that was challenging. And I am so proud of you for showing up today. That is what it's about. All this month for October Athlete, we're going to be adding power to these live workouts. So next Saturday, we have kettlebell strength and power. Then we're gonna have a body weight slash mini band. If you don't have a mini band, it's no big deal. But it's coming. If you want to grab one with the mini band will be optional. It would be a way to add it in, but of course, you can just do body weight as well. Jamie, Olivia, thank you. Thank you for joining. Jasmine says that was great. I love how much focus there was on arms. Feeling shaky but strong. Me too, right? All right, team, this one's for me, but we all should do it. Put your thumbs to the back if you have a the wall. Otherwise, just take it here. Look over your shoulder, and then at the same Time. If you can bring one foot up. So this quad stretch, obviously we're getting your quad. But if you're feeling a little tightness like I am, just from an old knee injury, you can just kind of push into your hand, push and release and tilt that hip forward, Lift up on that foot. You're going to feel that stretch through the front of that knee, right? Same thing. Other side. Reach it to the back. Look over your shoulder. If you can put it on a wall, grab it here. Same thing. Allison, great power. Love the snatches and high pulls, right? Those are so fun. I love feeling powerful, right? And again, the idea with power moves is again merging strength and stability, speed. But often it's being able to go a little heavier because you are using a little momentum. And if you can do that correctly and take your time with it, that's why we start with the base move. Then you can really generate that force, really get those muscles working hard. When we do what we call ballistic training, like those jumps or again, those power moves, everything contracts really tight, right? You feel that when you land, everything contracts. So our muscles are to going, getting pretty much double the contraction, which is why we love it. Suzanne, thank you so much. Boy, do I need a shower. Me too. Amir. Loved the bonus move. Great end to October Athlete Week 1. We put the schedule in the comments, guys, if you haven't gotten it already, the workouts are released the day before, so they're for the following day. We're doing that for our friends in other time zones. It's going to be a really great month. We're gonna get conditioning, we're gonna get strength, we're gonna get endurance. All of the things that athletes do. It's gonna be a good time. Hang out if you can. We'll talk a little bit more about it. One big deep breath in and out. You did it. That was your dumbbell strength and power workout. Great job, everybody. Sarah, thank you. Ellie. Loved the row and the swing. I know that's like, that's a tough one, right? You got a computer for me? Okay, Karen, Already looking forward to next week's kettlebell power. I love kettlebell and power. Obviously we love swings, but also snatches, which are pretty challenging with the kettlebell. Cleans are really fun, but there's also a lot more. We can do it, Alozia. Thank you, Judy. Fun to do do together. I know. That's why we love these lives. Ah. Paula says, I knew that plank press would show up, right. Always gotta get it in. Just challenging our core a Little bit more. Awesome. Thank you, Sarah, for joining Lori. Yes. You're still sweating even with the modifications, right? Again, those are just options. I mean, I call them modifications because that's sort of industry standard since many years ago when I very first started teaching and I first got certified. We say modifications because then people know if they need to modify, but really they're just options. And you're choosing those options based on your fitness journey on your body. Again, I'm choosing that option for my knee today for the tap back. Not because I'm a beginner, but because that's where I am today. My knee is really feeling it. So again, there are reasons beyond beginners. Might be a reason different place in your fitness journey. Injury, just not feeling it, whatever. They're just options. So thanks for doing them. And Lori is so good about showing up even when her knees are bothering her. You're keeping them strong. Michaela is feeling more like an athlete. Dolores, thank you for being here. Yes, Olivia, especially challenging when you have a toddler climbing over you. Yes, I can relate. I know that, Cynthia. Thank you everybody. Alexandra is just joining. Lunch and nap times means I'm normally late. Yes, you can do it. You can start it over. Good job. Elizabeth has Cecilia, who is five years old. Cecilia wants to know what are my kids favorite ice creams and how many dumbbells do you have? Okay. Cecilia, my kids just love chocolate. Actually Kai, my oldest, my five year old, he's five like you, he loves chocolate. Always, always chocolate. Maya can do a little bit of each. She kind of is more of a vanilla person, which is more of me. They both love the sprinkles on the ice cream. Dumbbells. Honestly, I couldn't even tell you. I have way too many. Even though I have a couple versions of a adjustable which are really great options for space. But of course, I've been doing this a lot of years. I've collected a lot of dumbbells. So let's say 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 67. Probably 20. Probably 20. So 10 sets. 10. Yes. Jolene, first live in months. Sarah. Oh, your three year old joined in the bonus move. Good job everybody. So if you have any specific questions, I know somebody had a question. I'm going to scroll up to it. I'm gonna stretch my knee. Guys, while we're doing this, only do this stretch if that's comfortable for you. But let's see. Naomi, Happy Thanksgiving. Yes, Happy Thanksgiving to all of our Canadian friends. It's Thanksgiving weekend in Canada. All right, team. So let's see who else Angela said. Did anybody else realize that their dumbbells were too late when they're doing the power moves? Apparently this means I need an upgrade. You mean too light, right? Yes. I'm assuming that's a typo, but late kind of works too. Like they're catching up. Yeah, if you can get it up super fast. Again, that is the idea with the power move is that you can go heavier. So that's why it's good to have those heavier options. Obviously, you know, keep those other ones around for other workouts, but. Yes, yes, yes. All right, team. It is a lot of dumbos. I mean, guys, I also have some that I used to do an outdoor boot camp that, you know, some are much older and kind of worn out. Some are my. I do have, you know, the threes and the fives, and I don't use in a ton of workouts, but I do use in, like, bar and Pilates and things like that. So, yes, I have a lot, but I also have. You mostly see me with my tens and 12, sometimes eight. I was at 15, 20, 25. Just stuff we've accumulated over the years. Some that Kurt had when we got married. Listen, nobody needs to have that many dumbbells, but I do. All right, thank you, Karen. Thank you for joining. All right, guys, so again, scroll up if you need to get the October athlete cash calendar. Otherwise, make sure that you are on my email list. That is in the description below. That way you will get the linked workouts for the week. So because we're re releasing them, we have a ton of new workouts. The monthly calendar doesn't have as many things linked because we're releasing them daily. But when you get that weekly email, which comes on Sunday night, you will have the links to that week's workout. Right? And then again, you go right to that October October athlete calendar playlist, which is linked on your monthly calendar. And it'll take you right there so you'll know what's coming up. We're trying to streamline things, make a little things a little more intuitive. But also, we're just trying to give you guys a ton of new options this month. So it's been really fun with the athlete challenge because as I'm going to remind you guys, all month, we are all athletes. I want to hear you say it. I am an athlete. If you can use your body, you are an athlete. And that's what we're here to do. We're just Going to take the best of what athletes do and put it into our workouts. Amy says, I do strength training with you two times a week in addition to walking. If I'm looking to add a third day, would you do more strength or something else? Yoga mobility. I'm 50 years old, so I would say, you know, yoga mobility is great to add, but since you're walking and you're getting some mobility with that, I would add a strength day. Because as you can tell with workouts like this, almost all of my strength also gives you cardio. So I think, especially as we get into our 40s, 50s, 60s, that strength becomes even more important. It's important for everybody, but especially for bone density. Our bodies just need a little more to see those changes. So I would say add a strength day. And if there's a way, if you check out like this past week or yesterday's workout was bodyweight fusion, or I have a dumbbell or kettlebell fusion. Those fusion workouts have mobility. Worked in most of my workouts do. But you could do something like that and then maybe like a 10 minute yoga or something like that. But I would definitely vote for strength because you're gonna get a lot of other things within that strength workout. But I'm so glad that you're getting what you are doing. Running church. I don't have a kettlebell. Can I use a dumbbell? Absolutely. Love kettlebell. They're a great tool if you can find one. But yes, you can use a kettlebell. Some things are a little trickier with how you hold them, but certainly a lot of people do it every week. They use dumbbells for kettlebells and vice versa. Charlotte will be back in Scotland without any kettlebells. Oh, no. Okay. And only 2k dumbbells. That's all right. You can still do it, Charlotte. You can do it. You know, you'll still get a lot out of it. Let's see who else. Jen. Thank you, Melissa. My brain always gets confused with the transverse. Yes, I totally understand that. So transverse. So we have our planes of motion. A little kinesiology lesson for you guys. So we have what we call our sagittal plane, which is sort of here to here. Right. So that's our squats, that's our lunges. That's everything we do in this plane. Plane. We have what we call our horizontal plane, which is. Or our frontal plane. Sorry, not horizontal. Frontal plane, which is not front, which is actually lateral movement. Right. Then we have what we call our transverse plane, which is anything twisting Right. So we want to be working in our workouts in all planes of motion, because in our life, we're moving in all planes of motion. Right? So if you think of transverse is just on a diagonal. So sagittal, front, sagittal, frontal, diagonal is transverse. If you think that you're just kind of opening on a diagonal. So if this was 12 o' clock and this was 6 o', clock, you would be opening somewhere between 4 and 5. Right? So if you think of it a clock face, and then here, what would that be? 7 and 8. Right. So just think a little bit of a diagonal. And honestly, if it's confusing, you can also always just stick to a side lunge. Don't worry too much about it. But mostly the idea is that we open up the hips so we're moving again in that transverse plane. And again, the reason we want to do that, it's very functional because we do that in our daily lives. Oh, I'm going to reach and unload the dishwasher, right. I'm going to pick my kids up off the ground and put them in. In their car seat. We need to be moving in those planes of motions in our workouts, so our bodies are strong and mobile in that way. So think of it just as a diagonal. Right. But as I will always tell you, don't think too hard on it. And if it just feels too weird for you, take it to a regular side lunge. That's okay. You're still going to get the work and the rest of the workout. But also, as I always say, as long as it's not painful and you're getting the movement, you're probably doing it right. You just are thinking, am I doing this right? I don't know. Mine doesn't look just like Amy's. Right? So don't overthink it. No, you probably are doing it right. But it's just opening on that diagonal. And we. Sometimes we do that plie, squat, open up this way. Sometimes we do the side lunge. What I like about the side lunge is it's almost like that, like, almost like a shot put, Right? I did this in the Olympics workout. Like, you're leaning back into it so you can shoot, shift your weight, and then you're pushing out of it. I hope that makes sense. But honestly, just think you're working in all planes of motion. Transverse is more of a diagonal. We just put it in there. So we're strong in those ways. But don't overthink it. All right? Charlotte has nine Sets of dumbbells and another three. Good for you, Charlotte. Listen, if you have space where. Again, that's why I love the adjustable. I don't use them as much in these workouts because I do have other options. And sometimes I want to just switch a little quicker. But in terms of space saving. And these are Bowflex. These are really great. They're just a little bit bigger, which sometimes people find that a little clunky, but they're actually. They move really well. You guys know, I do Bowflex. I do a live workout with them every Monday, and I use them and I use the adjustable cuttable. So really, really great option if you're limited on space, which most of us are. I only have that many guys because I'm a trainer and I've done this for a lot of years and I've. I've accumulated them. So anyway, Melissa. Okay, good. That helped. I practice it a little bit. Yeah, don't overthink of it. Just working in the diagonal plane. Right. All right, guys, does anybody else have any other questions? So, guys, things like that, if you are able to. Who join us over in the Body Fit Athletic Club. I know I've talked about this before. Obviously, this month everybody's doing the October Athlete Challenge, so we're all going to be doing these challenges. The workouts are all available for free on YouTube. In the athletic club is where we really can dig deep, things like that. We have what we call a form feedback Friday, where you can submit your videos or your pictures or your questions specifically about form. And I go live and I break a down. We also have a nutrition live every week with Vivian, our Body Fit dietitian. We have a workout Wednesday live with me every. Every week as well. That's a general Q and A, but we also cover hot topics. But that is where we really dig deep on things like this. So if you want sort of more of those answers or you want a little more help on your personal journey, you want to get to know myself and Vivian and all of these amazing body fans, fitters. We have so many of them who are joining today, Charlotte and Lori. And yeah, we have so much fun in this group. So join us. But it's also a great way to take your journey to the next level, be a part of the team, and to get more of these answers in depth. I do the best I can when you guys ask me questions, you know, here or on social media, but that is where I can really be available to you. So join us there if you can you can and just know it's a super supportive group. Everybody has a great time. So thanks, everybody. I'm gonna sign up here and go eat some lunch and we will talk to you soon. Next week, Kettlebell. Strength and power, be on the lookout. Strength and conditioning is coming on Monday for October Athlete. Make sure that you're signed up on everything below and have a great weekend, everybody. Thank you for joining.