BodyFit by Amy Live 35-Minute Mini Band Strength & Power Workout

Princess Zaya. Yes. Happy Saturday. Can we say it? Happy Saturday. Wave to everybody. Hello. Hello. Cynthia from Long island showed up. She has her body fit by Amy tank top. Monique is here wearing the same tank top. Hey, Naomi. Welcome, everybody. Yes. Yes. Tell them, Luna. Yes. Guys, tell everybody what? C3PO. Tell them what next week is. What is next week's workout? Just so everybody can get excited about next Saturday. What is it, Kai? Halloween. Boo Camp. But today we are doing mini band. Body weight, strength and power. Simone, Riva, Jamie, Jody, Jenny. Say hi to everybody. Hi. So if you don't have a mini band, don't worry, you don't need one. You can do this body weight. If you have mini bands, any of these types, we're going to be able to use them. It's going to be a lot of fun. But totally fine to just do a body weight workout as well, right? Yeah. All right, everybody goes from being really loud to really quiet. All right, guys, can you say bye? You say have a good workout. Okay. Can you go to daddy? Hey, Dolores. Charlotte, Ava. Aloisia, honey is here. Lizette is here. Wave. Can you say hi, Laura? All right, Kai, you want to show them? All right, Say bye, guys. Hi, Ava. Hi, Sarah. All right, say bye. Kay just joined last night. First live workout. Is there a way to see the others? No, I wish. Wouldn't that be fun? One giant zoom workout? No, but you can comment to each other which is a really nice feature. Angela is here. Day 505 of consistent workouts. We are so proud of you. Charlotte is in Glasgow. Aaron, Jen. Hey, everybody. All right, team, so you, you know the drill if you've done this before, but if you haven't, we are going to do a 35 minute workout again today. We, you can do everything that we are doing with just body weight. Okay. But the bands will add a little extra resistance. If you have on our dumbbell. We'll have some strength moves. Then we will transition, transition them into some power workout which is going to be a ton of fun. Halloween boot camp is so much fun. So make sure you come for that. Awesome. Okay, team, go ahead. Make sure that you have some space. Make sure you have those mini bands I always give you. Almost always. Except when some workouts, guys, I did a little video, a reel and I'm going to put something on the YouTube channel as well about how to know when you're ready to progress, when you are healing a diastasis recti and if you're in that postpartum period of knowing when it's time to return to quote, unquote, regular. Make sure again, you have everything close by. Shake everything out. Are we ready? I think so. Let's go ahead and start just with a march or a jog. Whatever is good for you. Hey, Paula, roll those shoulders to the back. Ah. And to the front. Here we go. Oh, feeling tight today. We're gonna loosen it all up and get it going. Let's go one at a time. Big squeeze. Circles to the back, and then to the front. Shake it. I don't know if you guys are like me, but I hold a ton of tension in my upper back, neck, shoulders, all of it. Big, deep breath in and out. Let's roll through, take it flat and round. Thank you. Angela says good luck with those shoelaces. These are not as bad as my black and white shoes that you guys have seen. Allison is here. Welcome. Roll it through. Hopefully they stay tight. We're actually gonna roll through our back right here. Right. Just to get a little extra morning stretch. Oh, I know. Breathe. All right, team, let's open those arms out wide, and we'll add that little side lunge. Emma, second live. I'm excited that you are here too. Step into it. Open it out. Big arms, dropping that hip here to here. Good, good. And then take them up and down. Let's take it to a little hinge. Reach up, reach down through the front of the legs. Make sure that back stays flat, soft. Bend in the knees, reach it to the toes, reach it up. You can keep it right here, or you know what's coming, guys. Let's walk it out to that high plank. Walk it back. So think of it as that little inchworm. So we warm up through the back of it. Legs through the back, through the spine, and of course, we're gonna get that core fired up and ready to go. Hold it here if you can. Tap those knees. Hinge back into that down dog. If you want to take it toes, take it toes. One more each way. Stretch, walk it back, Bring it up. Tap behind. So open up those hips. You can start with just a stretch back. Reach those arms up. Whatever pace is good for you. If you're able to drop it into a little more of a lunge. Take it there. Hold it here. A little stretch to the side if you're able. Drop it all the way down. Hand up. Drop that back knee to really open up those hips. Hand on the inside of the leg. Press out gently. Step through other side. Take it here. Reach over. Take it down, reach up. Drop that knee and take it on the inside one more time each way you can go at your own pace. If you need to stay upright, if you're able to take it down, little knee drop. You're gonna get into it in just a minute, team. Oh, and other side here to here. Drop it down. Oh, yes. Step through. Round it up. Tap and reach across. All right, so strength and power. We're gonna do some body weight moves that we're going to add our mini band to. Again, if you do not have a resistance band, do not worry, you're still going to get the workout. We're going to start with our base strength move. Then we're going to add some power. A little bit different than the last couple weeks or we'll have a couple versions of adding the power. So kind of that 1, 2, 3 format that we love, right? So you always have the option to stay with that first strength based move. It is up to you. Let's take those knees across. So as always, I will give you options. I want you to be where you are today and remember that if you showed up today, you are successful. That is all that matters, is that you're here. All right, team, so grab your band. We're gonna start with lower body. So I'm gonna bring it mid calf level. Right. So we're going to start with it right here. We're gonna step out into a squat. We're gonna step in, we are gonna start alternating and then we'll take some just on one side. Then we're gonna move that band. We're gonna add it, bring it up with a knee. Then we're gonna add a little jump. So those will be our power add ons. Again, you can start with just this. Watch me here. Step out, step in, Join me. Here we go. Take off, step out, get low. So it's a squat, It's a side step squat. I want you to take it low in that squat like you normally would. But we're using the band for some added resistance right here to here. Drop those hips. It's not just here. Want to really make sure that we get down there. Yes. Keep it going out. And in just about 10 more seconds here. Yes. Breathe. We got 5, 4, 3, 2, 1. Good. I want you to move that band up above your knees. And remember, guys, I will always remind you, don't worry if the bands roll up or slide around. That's gonna happen. That's not you. I know it can get a little annoying, but just roll with it. Literally. Watch me here. One side. Bring that knee Up. See, I told you. Do the best you can. Guys, we're gonna go one side right on cue. One side with the knee in 3, 2, 1. Here. So don't bring it up super high. Just use it with that core right here to here. All on one side, step out, Drive that knee up. If you want, you can take that opposite hand, add a little extra push. Do you feel that core right down and up and up? Who's feeling it? I know. Four, three. Really gonna burn out those legs. Other side. Here we go. Take it out. Out and in. So again, the key is to not drive that knee up too far, to just bring it up about halfway. Feel that core right here. Power here. Squat knee. Squat. Power. Yes. Almost there. Keep it going low in the squat. Drive the knee up to get that core for 4, 3, 2, 1. Breathe. For just a second, team. All right, we're gonna keep it right here. One more power version. You can keep the regular step out squat. You can do the squat knee. That's your mid level. Or we're gonna jump it out. Jump it in, jump it out, jump it in. Whatever option works for you. I want you to really go for it. Earn that rest. Because you got a breather coming. And we're switching it to upper body. So let's make them work. In 3, 2, 1. Power. Power it up. Power out. Power up. Power out. Power up. So even if you're just stepping, I want you to think power, power. Yes. Breathe. Really gonna drive that heart rate up. And really push out on those hips. Yes, team. Remember, you can do knee, too. Knee side. Any of those options, as long as you're generating the power, being intentional about your movement and getting your heart pumping. Let's get 10 more seconds. Yes. Breathe. 5, 4, 3, 2, 1. Burn. Yes, team. Go ahead. Take that up. Catch your breath. Who's feeling it? Hi. Hi. Increase third live. Yes. Welcome. All right, team, catch your breath. Victoria, it's your second life too. Welcome. Jack is laughing, everybody. I get it. I get it. All right, team, catch your breath. We're gonna grab one of your lighter or medium bands for some upper body. So again, you don't need the band if you don't have it. We're gonna be pulling, starting with a little pull down. So if you don't have the band, I just want you to be super intentional about squeezing in the back muscles, right? These big muscles down our spine. Our lats. Grab that band, you're gonna hold it on the outside again if you have the band. If not, no big deal. Out in front. Core's engaged. Watch me pull down one and then the other. So you're squeezing as you pull that elbow down. So I want you to think of it like a lap. Pull down. At the gym, if you feel like you're leaning into it, put one foot back. But if you can, squeeze, squeeze. Right, so these big muscles down the spine right across that bra line. I know that's a question I get asked a lot by the ladies. What about this bra bulge? This is it, right? We're getting it. Squeeze. So we're gonna do like we did before. We're gonna separate out one side and the other. We're gonna add a knee, and then we're gonna alternate for maximum power. 3, 2, 1. Relax those arms. So we're gonna take it all on one side. We're gonna pull it down. So I really want you to think again. Abs, obliques, and pull down for back, with or without the band each side. Three, two, one. Here we go. And you pick your speed. I really want it to be lots of tension in that band so you can go a little faster. But don't think I don't want you to just be doing this and let that band get loose. Right? Keep it nice and tight. Really pull. Resist on your way up. 10 seconds. This side. Who's burning? Ah, my arms. Right, good. Take it. Other side. Right here. Here we go. Pull. So again, lots of back on this side. Obliques. Pull everything in. Really make them work. Yes, good. Other hand just stays nice and tight at the top, right? Squeeze. 10 seconds, then they get a little break. Last four, three, two, one. Oh, you have that band. Are you feeling it? I know I am. All right, guys, here's where we add our power. We're gonna alternate exactly that same move, but side to side. So I'm here. Here you can add a little jump, but again, I don't want you to get loose with that band. I want you to keep it nice and tight. We're gonna get it going. 45 seconds. Earn that rest because you got a breather coming. Tight Pull in the back. Core engaged. Obliques in three, two, one. Here we go. So again, you can go low impact, you can add a little jump, but here's the power. Power, power. Right? Full breathe. Good. Keep pulling it down. We're halfway there. I know it's tempting. You need a little shake out. Shake it out, but keep it tight. Take it back up. Here we go. 15 seconds, with or without the jump, but with the power either way. 7, 6, 5, 4, 3, 2. Burn oh, arms. Right. Catch your breath, team. So that's what it looks like. We'll get a leg burn. We'll get an arm burn. How about we get a little core burn? Shall we, team? Down to the mat with one of your bands. Medium heavy. Doesn't matter. Again, no band. No problem. We're gonna start. If you have that band, put it above your right, across your feet, right? So nice and tight. Take them out down this way. All right, this is recti. And you can try this postpartum and diastasis recti. You can try the progressions, but just pay attention to how your body's feeling. We're gonna bring those knees up, right? Burn. You got more. I want you to pull that. And then as you're ready, if you're ready, I want you to take it up here. Push them out. Take it out. Push out. So what I want you to think about is the push and the pull. So you're pushing away, but you're pulling that knee in, right? Burn. Stay low if you need to. If you're modifying, breathe. Yes. Keep it going. 4, 3, 2. Good. Relax it down for a second. Again. If you're modifying, you keep that little knee raise. You could add a little bridge in between. And knee raise. Bridge and knee raise. Everybody else, let's bring those hands behind the head. Keep that tension. It's a push and a pull with the legs and across. Here we go. Take it cross and center. You can really get it with that rhythm. Push and pull. You burn. Keep it going. Who's feeling it? I know I am. Let's go. Four, three, two. Relax for a second. Again. If you're modifying, keep that bridge and that knee raise. Everybody else, we're gonna add a little bit of power. One side and then the other. Watch me. We're gonna go up and back. That knee is what's coming in. One leg out. Think about pulling the knee in as you cross the crunch. Here we go. Power. Utilize that deep core. 3, 2, 1. Switch your sides. 8. Pull the knee in. Cross the crunch. Keep that tension. Four more. Four, three, four. Two. Burn. Yes, team. Good. Bring it up. Look at that. We are almost halfway through this workout. All right, team, catch your breath. Shake everything out. Where are we? Yes. All right, guys, so we're gonna put that band above our knees again, right? Oh, let's see. I'm gonna go with my black lower body, so go a little heavier if you can. Again, no band. No problem. We can still get it done. So above the knees, remember, it might roll up A little bit probably is with a lunge. We're gonna tap it back so it's a close lunge. So it's not going to be as wide here, right? Because it's going to roll up a little bit. But keep it a little closer, and we're going to bring it in. Then we're gonna add some power. We'll have each side stepping it back. You need to just tap it back. That works too, if you can drop it all the way down. Here we go. Lunge, close, tap, lunge and tap. We're here a little bit shorter because we're gonna go right side, left side. Try to drop that knee and push up through that heel. Yes, team, here we go. Both legs are working, but push through the resistance of that band in the back. Good. Four more. Four. And three, two, one. I want you to shake it out. We're gonna stay on this side. We're gonna add a little lift to the back. I want that power. It looks like this, but lunge and lift. Lunge and lift. So really squeeze in that back glute, push through that front heel. We go. Take off. Down and lift. Down and lift again. Do not worry if that band is rolling up. Just readjust. Keep that core and gas. Both legs are working both sides of your glute. Power. Yes. Amy is joining late, but that's okay. You're here. Four, three, two. Good. Can we keep that leg burning? I think we can. All right, team, breathe for a second. Shake them out. Watch me here. You can keep just your lunge or just your lunge and raise, or we're gonna add a little power. Watch me here. So we're down. Power, baby, jump. Power, baby, jump. So you're grounded with that jump. It's low and then power as you come up. If you don't want to do the jump, just do a pulse. In 3, 2, 1. Let's get it done. Down. Jump, lift. Jump and lift or pulse and lift. Pulse and lift. Here we go. Breathe. I know you feel like you want to jump all the way up, but it's the opposite, right? Jump, low, lift, high, power. Jump low, lift, high, or pulse it. Pulse and lift. Let's go. Four, three, two, and one. Right, team. I know. Let's shake those out for a second. We're gonna get that on the other side. You. You can do it. Look at that. 15 minutes to go. We're already down 20 minutes in this workout. I told you it was gonna go fast, so let's get it done. Core is zipped. Take it back. Remember, starting, we're just pushing it back, bringing it up. We're gonna make them burn in a different way. In 3, 2, 1. Close lunge. Here we go. Down and close. So that knee is closer than a normal lunge, which would probably be here. We're here, right? Breathe. And up. Zip up that core. Keep that chest lifted. You can do it. Down and up. Yes. And breathe. I know you're feeling this even if you don't have that band, right through the glutes, through those hips, and of course, everything that we would feel normally in that lunge. Last one. Yes. Jamie says ow. Aaron says crazy. I agree. Let's add that little leg lift, right? So core is it. Chest open and proud. Keep it stationary. Lift it up. So really focus on that. Squeeze in that back glute, that push out of that front heel. In three, two, one. Here we go. Up power. So even though we're not jumping and notice I'm using my arms to get that power, right? Breathe. Yes. Squeeze in that glute. Take it down, Lift it up. Take it down, Lift it up. Of course, you can take the lunge out if you need to. Modification would be here. Eight, seven. I know you hate when I count from eight, but we gotta four, three, two, one. Burn. All right, guys, one last time. Little baby, jump at the bottom or a little pulse, whatever you got in you. And I know it's in you because look how close we are to being done with this workout. Core engage. Chest open. Watch me one time. Jump at the bottom. Power up or pulse at the bottom. Power up. Here we go. Jump and lift. Jump and lift. Jump and lift. Squeeze with both or pulse and power. Pulse and power. Yes. Team. Breathe. Keep it going. I'm losing my footing. But you're not. You can do it. Ha. Breathe. Four more. Four, three, two, one. Burn. Take it off, team. I know. Oh, yes. Shake it out. If you need to cross that over right here, right? Hahaha. Yes. Good. Let's take it here. Breathe. All right, team, so let's take it down. Something a little lighter with your upper body. We're gonna take it to a row. So we're here, guys. Ah. Bring it down. If you want to be on your knees, get that little hip flexor, quad stretch. Go for it here. All right, we're taking our band like this, right? So we're having it here. And here's what we're gonna do. We're gonna bring one elbow up. If it feels better for you to hold and to alternate this way, let's start on one side. So hold here, hold here. Hand down, grip. You can be knees. That's my modifier for pre post doctor. Or back here. Or knees in the center. Find where you need to be. Lift up in that center core. We're starting rowing on one side in three, two, one. Here we go. Bring it up, up and down. Let's stay all on this one side. Bring that elbow up. So look what I got. It's a little cross here. Hand is flat, but elbows coming up. I'm squeezing. Yes. Breathe. Stay in that plank if that's right for you, if you can. We're almost there, where we're gonna switch our sides. Four more. Keep those hips square. We're trying not to twist with it. Right, because that's coming. Of course. Good. Little stretch back. Switch your hands. All right, watch me, guys. So flat hand, other side. Grip with the other. I'm gonna turn it here so you can see. Stay on the knees. Stay on the knees. Or take it all the way up. Here we go. Right now take it up. Squeeze. Think of it just like your row. And again, if you're just body weight, I still want you to be pulling up strong. Or you can add a dumbbell if you want. Good. Keep it up. Looks like this. Ah. Squeeze in that back core engaged. Yes. Four more. Four, three, two, one. Stretch it back. Yes, team. Ah. All right, we're taking a little break from that. I know a little bit weird, but we're gonna take that band right over our forearms, right? We're gonna stay on those knees. Watch me here. I'm gonna sit low. I'm gonna squeeze. Sit low, I'm gonna squeeze. If that bothers your knees, I want you just to take it. Standing or seated, doesn't matter. But you're pulling it down for those back muscles. Let's keep them working. Sit back. Here we go. Down. Squeeze. So body weight, you're still getting that exact motion. Bring it up. Down. It's right here. What we're not doing is arching right. We're squeezing right here. Connect with that core and pelvic floor. Still getting the back muscles working. Yes. And breathe. We've got eight up seven. So even without the band, connect glutes, pelvic floor, and core, and pull Those elbows down. 4, 3, 2, 1. Catch your breath, team. Oh, right. All right, team, back to that plank. All right, we're only adding one power version of this. All right? So one hand down, one hand's gonna row. I want you to stay. Again, knees. If you need to Knees or toes? Watch me. One row knee. Row knee. So drive the opposite knee in. You can tap it in, you can jump it in. Whatever is good for you. We're gonna get 30 seconds each side. We're gonna get through it fast. Strong in your back, strong in your core. Here we go. One row. And knee. Row. Opposite knee. Row knee. Yes. Breathe. Oh, yeah. Who's feeling it? Good. So close to being done with this one side. You feel that core working? Stay on your knees if you need to. One more. Breathe. Relax. I was feeling my rings. I don't know about you guys. All right, we're gonna switch our sides. So flat. Bring it in. If you're on your knees. Sorry, guys. I could have told you. You could do a little bird dog or you can just keep the row. Let's get it done. Here we go. Row and knee. Row. Power. They're both. Their power Power. Power. Yes. Look at that. Left, then seven minutes to go. Four, three, two. Last one, you guys. Stretch it out. Shake out those arms. Bring it up. Yes. Actually, let's. Stay down. Stay down. Let's take it here, guys. All right, bring that band above your knees. All right, we got a lot of core, we got a lot of upper body. Let's finish with some lower body down here on the mat. Slide that band above your knees. And of course, if you need water, take it. That was harder than I thought it would be, team. All right, take it here. Core is engaged. We're gonna do our regular bridge lift up, press out, in and down. We're gonna start with that. We'll add a little power. Hi. Angela says not so bad when we're only doing 30 seconds, right? All right, back to 45, team. But you can do it. In three, two. Bridge lift. Press those knees out. Up and out. I want you to use this time to really connect with your core. Catch your breaths. So check in with that breath. I know we move really fast on those power rounds, but really think lift. High glutes and hamstrings. I know we got lots of booty today, but you can do it. And breathe. Up and out. Yes. Good. Keep it going. We're gonna mix this up a little. Nice team. 10 seconds. Take it up and down. Breathe. Last one. And relax. Good, so bring those legs out. Before we go back to that, we're going to do a little scissors now. Modification is I just want you to do little taps, right? Pre post doctor. Little taps just like this. Keep everything down. But if you can, team, we're gonna go here to here. So hands behind the head. Yes. It's gonna roll a little bit, and that's okay. If you want to slide it down, you can join me right here. So I'm just kicking hands behind the head nice and wide. So I stretch out my chest and shoulders. Yes. Breathe. Take good. If you want, we're gonna cross and cross. Yes, Take it. Four. And three, two, one. Relax. Nice. Team, back above your knees. We're bringing it up, so watch me. One knee modification. You're just bringing one knee in and out. One knee in and out. If you need to, you can keep that leg on the ground. But watch me, team. We're gonna keep one leg on the ground. My left, my knee is coming into my chest. I'm gonna add a little power. Looks like this. It's only 30 seconds. Push. Push. The key is, guys, it's not core. I'm pushing out of my foot. So watch. One more time. Push. Right? It's a bridge. I know it's a little confusing because your core wants to do the work, so do what you can. Here we go. Push through that foot. Yes. Right, Keep Those hips high. 4, 3, 2, 1. What'd you feel? More? I know that core core wants to do that angle. Amanda. Hi. Start at the beginning. All right, team, so the trick is to go ahead and lift the hips high so you can push out of that foot again. Otherwise, our core wants to do it. Modification. I just want you alternating one at a time. It's a tricky one. I didn't do it perfect. You don't have to either, but let's get 30 seconds. Here we go. Push off. Breathe. It's a power burner bridge. I know. This is going to be the one everybody's gonna ask me about in the comments, right? So you gotta stay high with it. I think it is the band that makes it trickier. Right? But you feel that core still working. Five seconds. Five, four, three, two, one. Relax. I know, team. I know. Breathe. All right, guys, bring it up. Shake it out. I know that was tricky, but you killed it. You did it. All right, team, go ahead and bring it up. Get that lighter band. We're gonna finish up top one. We're gonna have this band here. We're gonna push out to the side. Side lunge. We're gonna take it all on one side for 30. All on one side for the 30. We're gonna alternate it with some power. Let's get it done. Almost done with this workout. Don't worry, we'll still have time for a bonus move in Three, two, one. Here we go. Side. Angela says my one foot. Oh, sorry. One side. 30 seconds. Stay on this side. My one foot didn't leave the ground. Mine either. I had to use my core to do it. It's a. A tricky one, guys. You know, these lives are when I really like to throw it in. Push out. So it's triceps. Push out right here. Yes. Push out. Lindsay loved it. Yes. It made no sense to Molly. I know. It's tricky. Three, two, one. Let's go right into that other side. Push with the tries. Down in the side and up. Yes, team. Good. Breathe. Take it out. Get low in that hip. So remember that side lunge. And then push out with those tries is our last move. And then, of course, we'll get a bonus. Then I promise, we'll stretch. 3, 2, 1. Hold it here. Alternate. 8, 7. Just your arms. 6, this is your power. 5, 4, 3, 2, 1. Shake it out. All right, team, last thing. Bonus move. If you have two bands, put one above your feet. Yeah, we're doing it. Put one here. Come down on a plank. So nice and easy. Take your time. So we're here. All right, team, so we're stepping out with both. With your hands and your legs. If you want to add a little push up, you can step out with both. Push up. And then you're gonna jack. 4, 3, 2, 1. Twist. Ah, take the twist out. Forget it. Step out and push up. Step. Step out and push up. Jack for four. We got one minute. Ready? Here we go. Step out. Hand and leg. Push up if you want. Step out. Hand and leg. Push up. Jack. 4, 3, 2, 1. If you're modifying, take it to standing. So I forgot to tell you. Out, out. Jack, four, three, two, or lower impact. Jack out. Yes. Four, three, two. Both are hard. Keep it going with the push up. 4, 3, 2. Upper and lower out. It can be a half push up by you. You don't have very far to go with that band. Wherever you are, finish Strong these last 15 seconds. Stay with me. Yes, you can keep saying that. Yes, you can. Yes, you can. Four, three, two. So close. One more time. All the way through. Four, three, two, Breathe. Done. Yes, team. I felt it too. Take everything off if you got those bands. Ah, yes. All right, have a seat. Take those knees out. Lean over into it. Just give yourself a few seconds to really just let your body sink into it. Ah, Head and neck. Relax. Breathe. Good work, everybody. Reach those hands forward. Chin to your chest. Gotta adjust my arrogant. I'm feeling it, you guys. Let Those hands open up to the back so you can reach behind, you can grab behind, whatever is good for you. I'm sweating, sweating so much. Nice work, everybody. So if you can cross one leg over, if you need to take that down on your back, you can. Or seated on the edge of a chair, couch, a bench. But press that top knee down, y'. All. That stuff is not easy, right? I mean the power stuff. If you're just doing body weight, I'm sure you felt every bit of that. When we add the resistance, then it also makes it trickier because your body has to push against the resistance. Other side. One of the reasons I love resistance bands, I think the band. My band link with my discount is in the comments. So check that out if you don't have them yet. Other side, if you haven't switched. Ah. Laura says that was a great stretch. Naomi said that move was tricky, but it was good. Yeah, we'll review that in the Q A. I know it's a little hard to do. It's pretty challenging even without the band. But I think the band made it really tough. Take one arm across, roll through. So, guys, as I said, next Saturday we will be here in costume. Halloween, Boo Camp, always a good time. I encourage you to come in costume and then send me a picture or post a picture on Instagram, tag me at Bodyfit by Amy or send it to me because then I share them all. It was really fun, those of you that did it last week. But I'll be in costume, my kids will be in costume and we're going to have holiday inspired exercises. It's a lot of fun. Really. Keeps it easy. Interesting. If you did the Olympics workout or other themed workouts that I've done, it's just nice to have a theme because it makes it more fun, makes it feel a little different. Right? Thanks. Naomi has to run and cart the kids places. I hear you. Have a great weekend. Naomi. Thank you for joining child's pose. So just roll back on to those feet. Come up halfway, a little petal, nice and slow. And then slowly roll it up. Little hamstring stretch. If you're able. Hang out, ask me any questions that you may have. Talk about what's coming up. Other side. Hips back and round it up. One big deep breath in and out. You did it. That was your mini band. Body weight, strength and power workout. Great job, everybody. Mel says the bonus move I did did not look like yours. Amy, listen, none of us are going to look the same on something like that again. The bands make us feel really awkward and clumsy. But that's what's working, right? We're. We're pushing against the resistance. All right, team. Kurt, you grab me my computer, please. All right, team, let's see. Thank you, Connie. New ways to use the bands. Yes. All those power moves. And again, making sure that you feel comfortable, especially if it's something like a jump. I debated about doing. You know, a lot of times our bonus moves will be up and down, but I know sometimes it's a little tricky to jump back and up while you've got a band on your legs. So I decided against that. You're welcome. Anyway, Cynthia asked, what are the reasons you love kettlebells? I love them, too, since I started October Athlete. But why are they a good choice? So I've talked about this before, and we talk about this in the. In the BodyFit Athletic Club. But the thing about the kettlebell, one, because you can really execute those power moves, but also because of the weight distribution. Right? So this is £15. I wish I could grab my 15. Let's see. This is. Whoop. I'm okay. This is £15. And this is £15. See how much smaller this is? And the £50 one, right? So you can pack a lot of weight into pretty compact. So that makes things. Makes things like your power moves easier to do than you might be able to do with heavy dumbbells. Same thing with a swing. So it's about the weight distribution that it's all centrifugal. Right. It's right in the center. So those are the reasons I love. I love a kettlebell swing. That's maybe my most favorite exercise exercise in the whole world. I love all exercises. So you really can execute power. You can pack a lot of weight in a very compact thing. I know some of you guys have the bigger ones or the plastic ones, but it's more about how you use it and how your center of gravity adjusts to the weight. So not to say that one is better than the other, that dumbbells are better than kettlebells. You guys know I love it all. I love all. All tools that you can exercise with. Well, that's not true. Not everything is a good choice. But. But it's more about the weight distribution, how your center of gravity reacts, and how your body reacts. But dumbbells are great, too. So tons of reasons to love your kettlebell. All right, team, let's see what else we got. Jenny loves the minivans. Yay. Jody's wearing her purple leggings, too. This month. You just got this outfit yesterday. If you guys have followed, we're doing a little bit of a rebranding with our company colors and this is sort of more of our new purple. I'm moving a little away from that. But we're working. Our website is going to get a big overhaul logo. All of that I'll be showing you guys. But yeah. So I felt like this is a good excuse to go shopping and get myself a new purple outfit. Right. All right, team, let's see. Angela found herself using the heavy band on the upper body. Given the medium didn't seem as difficult. Getting stronger. Girl, I love it. Yay. Awesome. I'm so glad you guys liked it. Alyssa is looking into buying some kettlebells. I generally use 15 to 20 pound dumbbells. What size kettlebells do you recommend? Go for the 30 is what I would say. Look, I would say if you had a 25 if it was in your budget and again, I know they're not cheap, but if it's in your budget to get 2, I would say 25 and 30. Otherwise probably a 25 would be good because it's probably right in between. If you've done my kettlebell workouts, you know, we do a lot of things holding it with two, but then we do things like rows or lower body stuff holding it with one. So if you're 15 to 20, 20, I usually say double it. So if you use 10 pound dumbbells, I usually say to get a 20, but I think probably a 25 is about right for you. But if you could get a couple options, that's. That's always a good idea too. So let's see. Angela, the core flight workout. So there's five of them on the channel. I think I haven't done one in a while, actually. I think I have six. So check out. I think there's a whole playlist. But no, I did stuff with them when they first came out, but actually I should bring them back out because they're good on this floor and just do more glider workouts. The core flights, guys, if you have seen them on my channel, are a specific type of glider with rollers. So it's really great on carpet or on like a rubber floor. When you, when traditional gliders don't work. But hope fitness gear that I get my bands from, they also have gliders that are just like the little like paper plate things. Not paper plates, obviously. Better. But I always say that because way back in the day a lot of trainers we were using Paper plates as gliders, but the disc ones that you can use as gliders. I should put. I should do some glider workouts because they're a lot of fun and you can just use like paper plates or a dish towel or things like that. So anyway, but yeah, I. Good reminder, Angela. Thank you for that, Tamika. Today's workout is deep cleaning my carpet and upholstery. Three children, I can only imagine. I have a huge blanket on my couch at all times because I just don't trust them. And we don't even have a nice couch. It's a hand me down, but you know, they just spill everything, right. Olivia says, I couldn't tell you. Love the kettlebell swing. I'm assuming that's a little stark orgasm, right? Because I put it in every workout. Let's see. Charlotte says, great workout. I did not get the push up with the foot move at all. It's a little tricky, guys. I wanted it more to be like moving arms and legs, but it's tricky to do together. So if you had to go one and then the other, that works. And the push up, of course, is, you know, again, optional. Yes. Olivia has the Bowflex adjustable kettlebell. I love that one as well. I don't know if you can see see it. I don't know if it's in frame, but that's also a great option. A little pricier, but then you can work anything from 8 to 40 pounds. So also a really, really good option. Let's see. Let me slide back and see if I missed anything. Sarah, I always underestimate the power of the minivans. I know, right? Me too. What are the other benefits of the club I can take advantage of? Does it all take place on YouTube? So, and I'll answer your other question before. So the Body Fit Athletic Club. You guys, you guys hear me talk about at the end of workouts, I know a lot of you here, Mel, Jody, Charlotte are doing are in it. You guys, I would say, I always say the best part of it is the community because it actually most of it takes place in a Facebook group. So if you want to get the most out of it, you do need a Facebook account. I know not everybody loves Facebook. I don't either. But it is what we have right now. It's the best option because of all the features we can do in a Facebook group. So we have events every day. So we have different posts that we do every day. We do live events. So Vivian, who is our Body Fit registered dietitian, nutritionist she is in the group and I am in the group. And we are there to answer your questions and to help guide you more personally on your journey. I would say that's the big thing is I love getting to know you guys here on YouTube and on my social media. But in the athletic club is where I can really get to know you and I can really answer your questions more in depth. And then every week, Vivian has Nutrition Tuesday live. I have Workout Wednesday live, and we cover a hot topic usually related to the theme of the month. So we have October athletes. So we've been talking about different things that athletes do and how we can apply them to, to our everyday lives. And then we have a thing called fad versus fact, where we break down something you may have heard that's super trendy. We tell you the truth about it. There's the method nutrition guide, which is a very practical approach to just getting good stuff into your body. It's not a restrictive diet. There are no foods off limit. It's a build your own plate finding ways to get the good stuff in. And it is just, I would say, oh, and then in the lives, too, Vivian and I answer your questions. It's the live Q and A. If you. You can't make it live, you can submit your questions ahead of time. So those are sort of all the perks that we talk about. But the best part really, guys, is the group. It's the community. I mean, that's why I can talk to Charlotte and Jody and Melanie and Dolores, because I feel like I know them. I do know them, because we're in the group together. We're sharing in each other's successes and each other's frustrations. So the accountability of just, you know, feeling like you don't want to work out, and then you see other people post that they, that they worked out and they're feeling really good. That encourages you and being able to say, hey, guys, I'm struggling with this. And somebody else says, I've been struggling with that too. Here's what's helping me. And then ask your specific questions for your fitness expert and your nutrition expert, and we can answer them more in depth than we can in a setting like this. So, so many, so many advantages. Check it out. If I didn't answer your question, let me know. But let's see. And then the other question. My hair had six months postpartum for baby number three. Diastasis recti. Can't get rid of the stomach bulge. Oh, yay. Oh, so you are in the club. Oh, good. All right, so we'll talk more about that. And also if you. I'm sure you've heard me say this, but if you have, if it is an option for you to do some pelvic floor physical therapy, that can be really helpful because your pelvic floor physical therapist can really guide you based on what's happening specific to you and your ab separation. If any of you have done it, it involves, you know, exams and they can really, like, they're looking specifically at your anatomy and what's going on with you. I can tell you all the other things to do, but they can really tell you what's happening with your pelvic floor, with your ab separation. But we'll talk about it more in the club. I'm so glad that you're joining us, Mahara. Yay. All right, let's see, what else do we have? Let's see. Talking about calluses on the kettlebells and dumbbells. I love it. I love that you love it, Sarah. Me too. I don't even really notice them anymore, but Alyssa uses her gloves. Gloves are a great option. Let's see. Oh, okay. So Charlotte's asking about the move on your back. Right? Okay, guys. So it essentially we would call it like a plyo one legged bridge. So we do a one legged bridge like this, right? So just up and down or lower the legs. So it's a little easier without the band. And my brain just does. I didn't think that the band would add that much extra, but I think it did. So without the band, it's still tough, right? But it's a little easier to just think. It's almost just like a one legged jump like you would do with the band. It made it harder because we couldn't get as high because those legs are attached. Right. So probably what was happening to you, which was what was happening to me, is then my abs wanted to do the work and do a little like reverse crunch, right? Either is fine, guys. The important thing is that you're moving your body. But it was a good lesson for me that we probably won't do that move with a band again. Sometimes, as you all know, I preview all my workouts. I write them down, I plan them out, but I don't go through just for the sake of time. I don't always go through the entire workout spoiler before we do it. So sometimes in the moment I'm thinking, oh, wow, that was harder than I thought. Or that should have been earlier in the workout because Our legs are already tired. So you guys could probably try it on your own without the band. And maybe any of you who did body weight noticed this, that it's a little easier to do a plyo one legged bridge without the band. What happened is the band brought our legs really close together. Together. It was a little hard to. Harder to get that leverage. So don't worry about it. I couldn't do it either. But we had our core working. We had our legs working, even if it did not look like maybe what it's supposed to look. But try just a one legged bridge on your own. It's a great way to really isolate the hamstrings and the quads. And then if you're able, just try a little hop off the ground. So it's almost just like you're pushing yourself up in the same way you would with a squat or a jump. All right, team, any other questions? I hope that made sense, Charlotte. I know. Listen, you guys know me. Every now and then there's something that just doesn't work the way it did as when I planned it. So if you felt awkward on that move, me too. Was your body working? Yes. So you're always free to be like, okay, Amy, I don't get it. I'm just gonna do the modification. So anyway, let's see. Oh, Angela checked. And you can do it without the band. That's the thing. It's easier without the band. It's still a challenging move. And a lot of people just. Just the one legged bridge on its own is a challenging move because it's flexibility. It's the reason that that one legged bridge is in a lot of physical therapy and rehab, because it is so challenging, because it forces us to stabilize on one side of our body. Hips, knees, joints, all of that, core engaged, all of that. So it's challenging in itself. But try it without the band and try it. Yeah. See, Charlotte, you can do a one legged bridge. Alyssa said, still really tricky. Still really tricky. Right? That's what I'm saying. So don't worry about it, guys. You know, with things like that especially, I will always, always, always give you options. All right, team, I'm gonna sign off here. Oh, hi, Maya. You gonna come in? All right. Maya is coming to tell me that maybe it is time to say goodbye. Oh, are you gonna put this on? Yep. We have a friend's birthday party in the backyard. Okay. There we go. Can you say bye to everybody? Thank you so much for joining. Oh. Oh, yeah. Okay. Have a great weekend. I'll see you next time for bogey camp. Whoo. Bye.