BodyFit by Amy Live 35-Minute Dumbbell Next Level Burn Workout

Happy Saturday. Hello, everybody. Wave hi. Lori is here. Katie is here. Welcome. Okay, I have a loose tooth. Kai wants you to know that he has a loose tooth. His first loose tooth. Tooth. Tooth. Well, you don't, but that's okay. You will in a few years. Welcome. Welcome, everybody. Hey, can you guys say hi to Lori and hi to Katie? Hi. Welcome to everybody else joining today. Let us know if you're here. Lori is here because she told me that she's watching my friend. Oh, you have a friend named Lori, too? No, a different my friend Lori. Welcome. Today is dumbbell next level burn. We are gonna hit it hard. If you don't have dumbbells, use your kettlebells or whatever you've got. Linda made it. Excellent. Good morning afternoon to everybody. Lisa is here. Excellent. Katie is a new fan who's loved the T. Rex. Awesome. Hey, Erin is here. Can you guys say hi, Erin? Hi. Oh, hey. And Becky is here, and she has a little girl named Maya. Can you say hi, Maya? Hi, Maya. All right, do you guys want to go with daddy? Hi, Maya. And say hi, Angela and Paula and Jamie. Oh, kisses for everybody. All right, guys, go with Daddy. Go with daddy. Okay. He's very excited that he has his first loose tooth. So he wanted to tell everybody. Welcome. Hey, Alyssa. Jennifer made it for her first live workout. Simone is here. Elizabeth. Hello. So excited to see so many people from the Bodyfit Athletic Club. Today. We are doing dumbbell next level burn. It's gonna be crazy. It's gonna be fun. We're gonna make it burn. We're gonna get our. So get excited. We're going to be working with dumbbells today. I have a set. My kids lined them all up for me. Fives, tens, fifteens. Guys, I have new all hex dumbbells and they actually are the TRX brand. So I'm gonna. In the end, I'll make sure I put this in the description because I have a discount code. So if you're looking for the hex dumbbells, which are really good ones, TRX makes them. And I have a discount for you, so. And for any of the other TRX products too, which they also have kettlebells and the. Hey, honey is here. Ingrid Shamina. Yay. Hello, everybody. So we are gonna get it done. It's gonna be move. It's gonna move quickly, but we are gonna have a good time. Charlotte is here. Hello, everybody. So, as always with these live workouts, we're gonna do the workout. We're gonna get 35 minutes. We'll get a quick warm up. We'll get a quick cool down at the end. Of course, I'm gonna give you tons of options in the workout to be where you are today. Remember that if you showed up today, you are successful. So I'll give you options. Low impact, high impact. To keep it at a base level or to add on, because we're going to have a little bit of that today. And yes, Jennifer loves my dumbbell lineup. I was worried they were running so much that they were tripping on them, so we moved them all back. Catherine, it's an hour earlier in the uk. Yes. So, yeah, we have daylight savings tonight here in the U.S. so thanks, Kayla. This is new, and I'll also put this in the description. The company is called Buff Bunny. I actually hadn't heard of them, but it's super soft and stretchy, so. So I'll make sure that I put that in the description as well. Did I do something to my microphone? Can you come check for me? Okay. All right. It's just blinking. All right, can you guys hear me? If you can hear me, then we're good. All right, team, so. Oh, it's good now. It was blinking. All right, Live tv. Right? Okay. So make sure that you have your weight. If you have a kettlebell, you can use a kettlebell. There are going to be some things where we're going to be alternating or doing some holds. You'll just stick with the base level if you're using a kettlebell. But I'll remind you when we get there. All right, give yourself some space. Let's get to it. Make sure those dumbos are out of the way where you're not going to trip on them. And let's go ahead and start marching or jogging. Roll those shoulders. Let's see if we can wake up on this Saturday. It's morning for me. I don't know what it is for you. Might be afternoon. Kayla's going to get a massage. Enjoy. Have a good time. You can do the workout tomorrow. Yeah, don't work out today, girl. Just enjoy the relaxation. Oh, that's something I need to do. We've been talking about recovery in the Body Fit Athletic Club, which Kayla is a member. And we've talked a lot about recovery, myofascial release, foam rolling, stretching, all of those things, and massage, which is myofascial release. And I always like to remind everybody if that's an option for you, it is a necessity. We think of it as a luxury because it's fun, it feels good. It's relaxing, but also really, really important for our muscles. If you can't get a massage, foam roller, tennis ball, get that stretching in. It's all so important to our journey. Recovery is how we see results. Reach down, reach up. So we're here to here. And then if you can, we're gonna inchworm it out to that high plank. Feel that core kicking in. Inchworm it back. Just a few. Just like that inch. Warm it out. Inchworm it back. Let's get one more. Let's keep it here. And just little down, dog. Stretch it through back to plank. So you can keep just this, or you can add a little tap of the knees. Or if you're really got that flexibility going on this morning, tap of the toes. Can I get there? Yes. And walk it back. Ha. Tap those feet back. So open up those hips. We're here to here. Core is engaged. Let's reach those arms up. Breathe. Julie is here. Kirsty in the UK cooking dinner right now. Drop it down into the lunge if you can, and hold it here. Reach it over. And then if you can, take that hand down, reach it up. Drop that knee down. And then step it in. Let's go. Same thing. Other side. Walk it back. Find that balance. Drop that knee. Reach it over. Take it down. Reach it up. Good. One more each side. A little quicker here. Reach down. Three, two, and one. Step it through. One more. Reach down. Right, so good. And step it in. Round it up. Let's tap and reach across. Gabrielle, first live session in Northern Iowa and Charlotte. I hope it's working for you. I don't know what is going on. I think it's fine for everybody else. Right, Reach over. All right, so next level, burn. We're gonna add a little burn today, just like the name says. Get excited, team. We're gonna have some fun exercises where we build into a compound move, where we do some holds, where we do some pulses. We're gonna throw it all in. And again, I will give you options. So you work to your level. You do what's best for you. I want you to challenge yourself. I want you to. To push yourself, but in a way that's good for you. All right? So feels like too much for your brain. Just stick with the base level. If you need a breather, take a breather. If you are here and you're moving your body, that is all that matters to me and hopefully to you as well. All right, team, so go ahead and grab a set of dumbbells. You need a quick sip. Grab A quick sip. I know for me, I haven't had enough water in the morning. All right, so I'm gonna grab my tens here. All right, so we are going to start with our basic lunge. Let's keep it here. We're gonna step back into that lunge. If you need to tap back, tap back. If you can get low with it, get low with it. Zip up that core. Shoulders are back. Watch me one time. We're gonna lunge it down. We're gonna start with that. We're gonna add a curl halfway through. All right, so we'll all on one side, same foot forward, other foot stepping back. Starting in three, two, one. Here we go. Lunge it down, take it down, press it up. So think of both of those legs on that lunge. If you can get low in that 90 degree angle. Yes. There we go. Drop it down. Tap back if you need to. Your modification is here, right? Just a little tap, but you keep that front leg working. Let's go four more. Just your lunge. Three, two. Let's add a curl for a little heart rate. So we're gonna lunge and curl. Curl at the top and breathe. We're here. We're here. Yes. Good. So all the way down, up to the shoulders, down by your sides, up to the shoulders. Remember, you can tap it. And if you need to alternate those dumbbells, you can do that too. Four more. Four, Three, two. Last one. All right, we're gonna take it down on the lunge. We're gonna hold it here and catch your breath for just a second. Find that good stance. Low as you can go. Tap it in right here. Tap it in, tap it back, tap it in, tap it back. You're staying low the whole time, right? Yes. Here we go. 4, 3, 2. Good. We're gonna hold it up right here. I want you to bring those curls up with a knee, if you can. If that's too much balance, you keep it down. We're gonna go 4 and 3 and 2. Watch me here. This one's holding halfway. This one down and up. You can do it down and up. If that's too many parts, just hold it here. That's okay. Four. This one is straight out. Three, two. Ah. Switch them right here. Hold this one here. This one goes down for eight. Seven. Sorry. Let's switch our knees. Six. Five. Four, three. Balance. Two. Good. One more time. Same leg, down and up. We've got eight. You can do it. Make it burn. Breathe. It's a long set, but guess what? This workout is no, repeat. Except for right side, left side down. Good. Take it down and hold. You can do it. Post the legs. Yes, you can. 4, 3, 2. Pulse the arms. 8, 7, 6. Stay low. 4, 3, 2. Breathe. Drop them down. Yes, Team. So that's what it looks like. Next level burn. Let's take that burn to the next level. Feel those legs, feel those arms. Let's tap it out. Tap behind. Thumbs to the back. Cardio mobility, right? You can keep it low impact. You can make it more of a jump if you want. Whatever you need. If you need more of a breather. I know I do. My heart rate is way up, especially if you're using those heavier weights. And I want to get more of the stretch. If you're feeling good, you want more of the cardio. Think of it a little skater with those arms back. But you see what we're doing here, right? We're opening up those hips and mobility. We're stretching out biceps. Breathe. Yeah. 15s might be too heavy, Jamie. The other thing you could do is alternate in the beginning. When we get to that other side, alternate, and then you could take it between two. Hands up to you. Four, three, two, and one. Relax. All right, we're gonna get that other side just so we don't forget about it. All right, so you know what you're doing. We're gonna take it to a hammer curl when we add the curl. So it'll be a little bit different again, if you need to alternate or you need to drop it down. That works too. I know. I always have. You guys go heavy, and a lot of times we're doing back to basic. Start with that. You need to drop it down. You can. So we're lunging back. Try to get low if you can. Tap back if you need to. Starting in three, two, one. Here we go. Lunge. And up. The good news is, team, this workout's going to go quickly because it is no repeat. These sets are going to be long muscle endurance. Remember. Right, and breathe. Yes. Good. And up four more right here. Four, three, two. Let's add that hammer curl. Palms are in right here. So down and up. Right. Palms stay in. Arms up to the. To the shoulders. Still getting low. Right? Take it down, take it up. And breathe. Yes. For four core engage. Three, two, one. Take it down. And hold. Hold it right here. Find your footing. Find that good core. We're gonna tap that back foot in towards the front heel. Here we go. Four, eight. And down. Stay low. Seven, six. Chest lifted, shoulders back. I can feel myself as I Get tired wanting to go here, but I'm gonna keep it here. Three, two. Bring that knee up. Hammer curl. You've only got eight if you need to alternate because you know it's coming, right? Yes. Four, three, two. Balance. Hold this one here. No, this one here. Here we go. Let's go. Eight. Ha. Seven. This one looks like this, right? So about the 90 degree or somewhere in between. Four more. Four, three, two. Switch those arms. Switch your legs. Here we go. Eight. Yes. Almost there. Seven. I know. Six. Five. Keep it up. Right here. Four, three, two. Switch those legs. Drop it down right here. Here we go. Four, eight. All the way through. Full range of motion. So feel that stretch. Yes, team. Four, three, two. Hold it down. Pulse those legs. Drop that back knee post into the front heel. Four, three, two. Hold it here. Pulse the arms. Yes. So close. Stay low. Three, two. Relax. Ha. Sip of water, team. I know, right? Tap it out. How we feeling? Right? It's a lot, but look at that. We're already basically 10 minutes into this workout, almost a third of the way through. Let's get a little cardio mobility again. Tap it out, and we're gonna get a little bit of a core break, which, of course is going to get some upper as well. Right? Little taps again. You can make it more cardio if you want, if that's what's good for you. Tap behind. Who's feeling that? I know. I was glad I'm not the only one. Breathe. Let's go. Four, three, two, and one. Good. Relax. All right, we're gonna take it down seated. We're going to do a version of a Russian twist. If you need to modify, I'm going to give you some options sitting straight up. If you are in my pregnancy crowd, second or third trimester, early postpartum healing, a diastasis, you may want to take this standing, and it's going to look like this, right? So we're not doing too much twisting, we're not doing too much leaning. So anybody who needs to modify, you have a standing option. And then we're going to add some presses. Or you can sit straight up and down. All right. I'm gonna try to challenge myself with these tens. We'll see if I have to go to fives. Ha. Christina's gonna do the workout later. Nap time got in the way. I know. All right, so one dumbbell to start, but keep the other one close by. Leaning back, sitting up nice and tall. Little twist. You know it. You love it here to here, right? Nice and slow and controlled. If you want to do this with no weight, so join me if you haven't already. If you want that challenge, you can bring those knees up, but what I don't want is rounding in that back or too much arch. We want to be nice and center. Everything's pulled in, making sure we're not pushing out, that we're pulling in. Chest is open. Keep it going. Here we go. 8, 7, 6. Yes. Breathe. 5, 4, 3, 2, 1. Everybody take a stretch, wherever you are. All right, team. So one dumbbell. We're gonna keep it here. Take this other hand out. We're gonna keep those knees up. Lift it up. You're either here, sitting up tall here, or you're standing with that opposite knee. Press it up right here. Here we go. Up and down. So you're stabilizing in that core. So again, that could look different for everybody. You can be here or you can be here. Yes. Breathe. Four more. Four, three, two. If you can hold it up right here. Watch me. Knees, knees. Hold it up. Yes. Four, three, two. Stretch. I know, guys. It's a lot on that back, so adjust as you need to. Let's get a little stretch. We're gonna do the same thing. Other side. We're holding. We're pressing. Then we hold up and we rotate those knees. Stretch out those hip flexors. Right? Bring it up. Take it here. Here we go. Press it up. Take it up and down. Oh, yeah. Making sure that you're pulling in nice and tight again. If that means you need to drop those knee, those feet, that's okay. Or if you need to readjust it up. Nice and tall. Let's go. Four, three, two. Hold it up. Watch me twist. Slow and controlled. It's not very big. Yes. Four. Feel those obliques. Three, two. Yes. Oh, Feeling it. I don't know about you guys. Bring it up. Yes. If you need a little stretch to those hip flexors. Come on your knees. Lean back like this. Ha. Right? That feels good. After that, or a little one right here. Hip flexor stretch. All right, team, back up to the top. How are we feeling? All right, catch your breath. Going into a plie squat with our dumbbells. We're adding a row as we go, so let's start with those toes out. Let's see, guys. Can I do this with my 15s? I'm gonna try it. My body is tired from filming workouts for you guys this week, but gotta try it. If I need to drop down, that's okay. That's where I am today, so start with those Toes out, core engaged. Chest open. Drop it low. Here we go. So I got my weights right here on my legs. You can also have them down here. You can also do this with no weights if you want. And again, if anybody's doing this with just a kettlebell, you just alternate instead of doing those holds, right? And breathe. Zip up in that core. Lift up in that pelvic floor, especially at the top. Let's go. Four more. Four, three, two. Last one. All right, watch me here. Plie, hinge, row, all the way up. Plie, hinge row. So there's a little bit of an extra step where you need to hinge. Drop the chest. Nice flat back. You're gonna feel the difference in those inner thighs, right? Bring those elbows up strong. Bring them up. Yes, you can, huh? Squeeze. And up right here. Yes. We're gonna go four more just like this. So plie, row, and all the way through. We're not arching at the top, but we're connecting in the core. There we go. Yes, Good. Hinge it down right here. We're gonna bring those elbows up. Hold them up. Right one up. Left one goes down for eight. Keep this. Squeeze shoulder blades in, row with the opposite. Let's go. Four, three. I don't know what the right angle is for you guys, too. Hold that other one up. Here we go. Eight, seven, squeeze. Six. So you really gotta fight in those shoulder blades in your back. Four. Three, two, one. All the way up. Drop it down in that plank. Plie right here. Lift those heels up and down. Rest your back. Squeeze heels. Four. Burn. Three, two. All the way through. Plie and row. Bring it up right here. Down row. If you want to mix it up, take it to that wide row. Something a little different. Up to you still. Get in the back. Down wide. Four more. Here we go. Four. Yes, team. Three, two. Squeeze. Last one. Good. Hold it right here. Pulse the legs. 8. 7. Stay low. 4. 3, 2. Pulse those arms. 8. Those backs. Squeeze shoulder blades. 4, 3, 2. Down. Right. Shake it out. Hamstrings, bring them up right here, right? Yes, team. There we go. Bring those arms up. Stretch out that back. Stretch out those hips. Those legs. How do we feel? The good news is we don't have to do a second side on that right. You can tap it back behind if you really want to get those arms working. Heart rate should be up. I know mine is yes. 4, 3, 2, 1. Catch your breath. Right here. Good work, team. Ha. Yes. Back to a little core and upper. Take it down on your back with those heavies if you can. All right, team, I'm feeling my shoulder. I'm gonna go to tens. I'm gonna switch to medium, but it is up to you. With my new dumbbells, I only have 10 to 15, so I gotta make a choice. I might have to bring my 12s out for the next workout. All right, team, on your back modification. Especially anybody who's in my pre post doctor phase, I want you to take it to the bridge. Otherwise, team, we got the feet up. All right, Right here, we're gonna start with just a chest press. Then we're gonna add some core. So if you can be in that tabletop, if you need to be in that bridge. In three, two, press. Here we go. So we're up and in, down and out. So while you're doing this press, I want you to think about that good chest press form. Elbows come down and out. Press them in so they're not out completely. They're almost at a little bit of a 45 degree angle. They don't have to be right up at your shoulders. I want you to think about your core, hips and ribs coming together. Navel pulling to spine. You're not holding your breath, but it's nice and tight. Pelvic floor is lifted. Let's go. Four more. Four, three, two. I want you to hold it at the top. Little toe tap. Start with just that. So this is probably okay if you're early. Postnatal healing a doctor, pregnant mamas. Take it to the bridge lift and lower. Then as you're ready, out to the bicycle. So we're here really taking your time. That's why we're building this, because I want you to get that good core form and engagement before we put them together. Then as you're ready, chest press and bicycle. Or chest press and bridge, or split the difference. Chest press and toe taps. It's slow and controlled. Yes, team, keep it going. Out and in. Nice and slow. Yes. Four more. Four, three, two. Hold it in the center. We're gonna hold one arm up halfway. We're gonna press the other. We're gonna extend the other leg out so it looks like this. We're going eight. Just holding with that. Opposite side leg is out. Opposite, Opposite side arm is up. 4, 3, 2. Good. Hold the other chest press halfway down. Extend the other leg out. Take it up for 8. 7, 6, 5, 4. Keep it up there. Don't rest that elbow on the ground. I know it's tempting. Everything up. Back to that bicycle. Keep those weights up. I want you to turn Those palms in and close grip. Press down and up slow. Down and up slow. This is a long set, but you can do it. Stay with me. We're getting triceps. Let's go. Four, three. Yes. Two. One more. Hold into the center. Pulse, pulse. Keep the legs. One leg in, one leg out. Four, three, two. Hold it halfway. Pulse. Again with the upper. Switch your legs. 4, 3, 2. Burn. Bring it up. Good work, team. I know, I know. Long sets. Endurance, muscle endurance, cardio endurance. But look at that. We got nine minutes left, team. Blowing through it. Grab a sip of water. How about we get a swing, right? That was all arms and upper and core swing. You can use one heavy dumbbell. Two dumbbells. For a skier swing. You can use your kettlebell if you got it. If you'd rather, I'm going to start with my 15 in the center. Let's drive those hips. Hips back. If you have never done a swing before, I want you to take it to that deadlift, right? So we're here in the center. Prep it back. 3, 2, 1. Power it up. So you either got one here or I'm gonna switch to my skier. So you can see that, too, but you keep going. Breathe. Yes. Swing. Drive it up. Push those feet into the floor. Locking out. Straight up and down. Squeeze in the glutes and hamstrings. Yes. 4, 8, 7, 6, 5, 4, 3, 2, 1. Swing it. And relax. Catch your breath, team. Oh, man. Yes. All right, team. One heavy dumbbell or two lighter ones? We're going with some triceps. We're going with a curtsy lunge. All right, so we're taking it here. We're gonna drop it down. We're gonna bring it up. We're gonna add a press and tries at the top. We're all in one side. We're gonna get this done quickly, so stay with me. You can do it. Here we go. Drop it down. Bring it up. Start with just your curtsy. Remember modification. Just tap down. I know those legs are tired, but let's get it done. You can tap or get low. Whatever you can do. You can drop that back. Knee. Core is engaged. Hold that weight or those two weights, whatever you got. Let's add the press and the triceps. Here we go. Down, up. Triceps. Sarah. I love that emoji. That's how I'm feeling, too. Mar girl says, omg. Gonna do this later. Elbows in. Drop it down. Up. Let's go. Four more. Four. Breathe. Yes. Three, two. There we go. One more. Hold it right Here, we're gonna tap it in right here. We're in, we're out. We're in, we're out. Stay low. You can keep it higher if you need to, but if you can, I want you to drop it low. Four, push into that weight to keep the core working. Three, two, one. Take it up. Right here. Down and up. Just your regular core engage. Try not to arch everything tight. Yes. 4, 3, 2, 1. Watch me here, team. Cross it over. You can do it. Everything down, everything up for eight. If that's too much, just pick one. Here we go. Eight, seven. Burn tries. Six, five, four. Elbows in. Three, two, one. Ah, right. Drop it down. Little stretch. Ha. Side lunge. Yes. Kelly, the live workouts all stay up, so this will stay up forever. You can do it at any time. Start it whenever you want. But if you want more cardio on this, guys, just watch that weight. We're gonna get that other side, then we're gonna get some core, then we're done. Maybe a bonus move. We'll see. Four, three, two. Yes. All right, team, let's get it done. All right, you know what we're doing. Curtsy lunge. Tap if you need to press. And tries adding on. Hold it down. Tap in. Triceps up together. How's that heart rate? Catch your breath. Hold it here. Push in. You can do two lighter ones, too. Cross it behind. In 3, 2, 1. Take it back and up. Just a tap works, too, but if you can get low. Yes, that's gonna do it later. It has been intense. I know. I'm feeling it. You can hear my heart rate, right? Hear me being out of breath? Core engaged. Add that press right here. So down press tries behind the head. Hopefully you can see that. Down press tries. Down press tries. Elbows in on those tries. Try not to let them go out. That's what they want to do. Shoulders. Want to help? Let's go. Four up. Alyssa can't wait for the bonus burn. Bonus move. Who knows? Yes. One more. Good. Hold it down right here. Find that balance. Tap that back toe in. Here we go. 4, 8. Yes. 7. Core engage. Press into that front heel. Push into the weight. 4, 3, 2. Yes. Bring it up right here. Down behind your head. Elbows in. You can put one foot back if you need to, or keep it here. Just try not to arch. 4, 3, 2. Yes. Hold it up. Cross it over. You can do it. Elbows in. Down enough for eight. If it's two too much, just pick one. Here we go. Eight. Elbows in. All the way up. Drive up through that Foot. Ah, yes. I'm with you. You can do it. Four more. Four. Three, two. Last one. I was about to lose my balance. Ah, Take it out right here. Reach them up. Side lunge. Big stretch. Cardio mobility. If you want more of the stretch, just lean into it. If you want more of the cardio, let's take it here. Breathe. Here we go. 4, 3, 2. Good. Ha. Bring it down. Catch your breath. Faye is making a curry in the kitchen. Excellent, excellent. Bring it up right here, guys. When we haven't done any planks. So come on. Your elbows, let's take it back. If you need to stay on your knees, I just want you to tap back one at a time. That's your modification. If you can join me here, we're gonna drop the hip, we're gonna bring it up, and pike. Join me. Drop the hip, bring it up, and pike. So we get obliques, and we get plank, drop the hips and pike modification. I want you to tap, cross it over, back in. Tap, cross it over. That's what you got. So you get one knee on the ground to keep that extra stability. Not too much pressure, but keep it going. Drop the hip and pike. All the movement is coming from that deep core. Try not to push from those elbows and those toes. Really think about lifting from the center. Four more. Four. And up three, up two. Last one. Yes. Relax. Stretch it back. Oh, my goodness, you guys. Emma, Is it even a workout? With a bonus move. There's some. There's some you can. Can pretty much count on. Your live workouts, your Monday workouts, you can pretty much count on those. All right, team. Speaking of, let's get it done. One minute, then we'll cool it down. Two dumbbells, medium if you got them. We're gonna do a swing or a deadlift, whatever is good for you. We're gonna swing three, two, and then you're gonna rack it with a clean, then squat and press for three. Then if you want, pop it back. And three, two, one. Bring it up. So swing it or deadlift. Oh, there goes my timer. We gotta get it done. All right, so you can do the deadlift for three, and then curl it up or swing it. Let's get it done. One minute. Don't worry. I got my eyes on that clock. Shoulders back. Pick what you want to do. If you want to take that plank, that pop back out, just do the top. Here we go. In three, two, one. Power two. Take it up. Three, two. Clean and rack it, squat it and press. Three, two, one. Take it down. Pop it back. Three, two, one. Pop it up. Get set. Swing. Three, two. You don't have to be with me. You can be at your own pace if you want. Pop it back. Cross climber. Three. Pop it in. Yes. I think we got time for one more. Three, two. Squat and press three. Yo, drop it back. Here we go. Three, two, one. Yes. We did it. All right, guys, bend your knees. Set those weights down. Grab a sip of water. Can you hear how out of breath I am? Can I tell you how much my legs, my arms are burning on that? Ha. Allison is gonna do this tomorrow. It's gotta get her daughter down for a nap or do this when she naps. All right. Just little taps. Team. Ah. Vet says. I think this whole workout is a bonus move. Right. Sometimes we're like that. That's why we build them, usually so you can get into it. Ha. Was just laying in bed last night thinking, what says next level burn? Right. Did it work? Let me know. Are you feeling it? Shake it out. Let's get a little stretch. All right, team. So one foot forward, hips back. Ha. Lean into it here if you need to grab onto the wall. Lisa, first live workouts in the book. Thomas. This November really is next level. Yes. Thomas, I'm proud of you. Angela said she was surprised. Yesterday's workout, 30 seconds. I expected a full minute of a bonus move. Ha. Yeah, you know I like to mix it up. Always got to keep you on your toes. I gotta be surprising you, right? Take it out right here. Becky. Maya made it through the entire workout. Becky's little girl. My good job, Maya. Tammy is totally feeling it. Olivia says, brutal. Yes. Team. I'm so proud of you Right now. We can get to the weekend, whatever that is for you. I know for some of you, it's Saturday night. For a lot of us, it's Saturday morning, early afternoon again. Daylight savings here in the US Love it or hate it, follow. That was definitely next level. Reach those thumbs back. Grab if you can. Hi to Audrey, who's working out with her mama, Emma. Thank you for being here, Audrey. Elizabeth, by next level, did you mean the next level of life? Because I'm dying. Oh, man. You guys. All right, roll those. I am, too. I am, too. Let's take it here. Let your head drop. So next week, we'll do something similar. We'll do kettlebell Next level. See how it goes. Guys, make sure that you have the calendar that you're on my email list, because that's how you get those links. Links a little bit early workouts go live the day of. We're really in the middle of the night. But if you want to get the links early, make sure that you're getting the email. If you really want them early, join us in the Body Fit Athletic Club. Also, you should just join us anyway because it's a really great group. We are really taking it to the next level and talking about lots of different topics in our live events, our Q&As, recipes every week. Such a fun, amazing group of body fitters around the world. So join us. All right, I'm gonna hang out for a few minutes. Hang out with me if you can. One big deep breath in and out. You did it. That was your dumbbell. Next level burn. Great job, everybody. Hey. Nathaniel is here with his mama, Elizabeth. Hey, Nathaniel. I've seen seen pictures of you in the athletic club. Oh, loved your Halloween costumes. Christy is here. Thank you for a mega sweat sesh. Oh. All right, guys, so if you have a few minutes, if you want to hang out, I'm gonna grab my computer and we will see. Let me know if you have any specific questions for me. If there's anything you want to know about about next level level November. It's not too late to join, guys. Obviously the calendar goes out to everybody. So the calendar is free. You get it on the email list. So again, make sure click the link in the description, make sure you're on the email list. You get the full monthly, but then every Sunday you'll get the weekly links so you can just click right on them. You can create your own playlist, whatever you need to do. And yes, we really take it to the next level in the athletic club. That's what for. If you want that extra support, that extra accountability, if you want to hear and communicate directly with me as well as with Vivian, our Body Fit dietitian, that is where you want to be. But the best part is this amazing group of people. So many of them are joining us live today. So. All right, team, if anybody has any other questions, thank you. Paula has to go get her groceries. Debbie says super fun and challenging. Do you do anything with medicine balls? Yes, I have a few workouts, not very many, but I do have a full body medicine ball. I think there's a 10 minute hit. I think there's a medicine ball core. If you look under playlist, there's one that is medicine balls and stability balls and Bosu. So find that if you go to the homepage Body Fit by Amy or I think if you just did a search for Body Fit by Amy Medicine Ball. You, you'll find a couple of those. So, yes, let's see. Tammy, how do you decide high, medium, or low for dumbbell weights? You know, it can get a little tricky. When we're doing like a back to basic strength workout, it's a little easier for me to say, okay, we're doing lower body, we're only doing a squat. You can go heavy. These muscles are bigger and stronger. We're doing a row. You want to go medium to heavy. We're doing a shoulder press. You may want to go. Go a little lighter. So it depends on your own strength level. Like, I can say that these big muscles in our legs are stronger, but everybody is different. So my best advice is if you are able to have a few options available to you. I know not everybody has an assortment like I do, but so that way, if you're in the middle of it, like I think someone was saying with the beginning, doing 15s, I know that's tricky, and I also know it gets tricky when we're doing compound movements. Like on that lunge, you probably were fine with the 15s. And then when we added the curl, it got a little heavy. And especially when you realized it was going to be a long set where we did some holds. I know that that's tough. So with that, I would just say, keep them close by. I try to warn you, but usually it's thinking, okay, our bigger muscles in our body, our quads, our hamstrings, our back, our chest, those we can go a little bit heavier. Those smaller, isolated muscles, our shoulders, our biceps, our triceps, those. Sometimes we need to go a little lighter. But I always encourage you to try to go heavy because you might surprise yourself. So let's see. Thank you. Tan stale in Germany. Charlotte, I don't know what's happening with your tablet. Sorry about that, but glad that you were able to do it. Kay. Love the curtsy. Legends to strength of those lateral muscles. Yes, she says, helpful for those who ski. Yes, that lateral movement, side lunges, curtsy lunges, skiing, ice skating, all of those winter sports. Really, really helpful making sure that we're working those. Tamika says, when I'm doing the bicycle, I hear my lower back making a popping noise. Is that normal? So generally speaking, if you hear any popping or cracking, if it is not painful in any way, then it's usually okay. What happens is we get little air pockets in our joints and sometimes if they're just not lubricated enough, you know, if we're Doing something we haven't warmed up enough. Something like that. Sometimes we hear that. I wouldn't worry. My knees pop every time I do a squat, and they have since I was young. So sometimes it's just what your body does. My biggest piece of advice for that is to slow it way down. And if you're so. If you're hearing it here, really take it here and really control it and see if that makes a difference. Same thing. Another common one that people hear the popping on is like a mountain climber. And so I always say slow it down. And it may just be a matter of moving too quickly. Slow it down. You're still. Trust me, you're still gonna feel your core. And if we're doing something like what we're doing today, you can just slow both movements down, see how that feels. And if you don't hear it. But otherwise, if you feel like you can get good engagement and you're hearing it, but it's not painful, generally speaking, it's okay. Big disclaimer. I'm not a doctor. So anyway, let's see. Did anybody else. Do you work out seven days a week or only six? What do you recommend? So I've answered this question before. It really all depends. I wouldn't go by my schedule because I'm filming a lot, so mine looks a little different. I would say in a perfect world where I had the time. Well, let's say in a perfect world with my life, how it is with two kids and running a business and all of that, then I would probably get somewhere between five to six days of movement. I do take full days off, and in fact, this week, because I filmed several. Where I filmed a few workouts on Monday and a few on Wednesday. So I didn't do anything except lots of walking on Tuesday and Thursday. But I would say, ideally for me, it would be maybe five days of sort of traditional workouts and then, you know, activity on those other days, getting walks. Obviously, I'm really active with my kids, trying to get in some active recovery with some stretching and some mobility work. But I wouldn't go by what I do because my schedule is a little bit different. In the Athletic club and on the monthly calendar, we have a traditional sort of Monday through Friday, five days a week. Obviously, you can mix it up however you want. A lot of people start on Sunday. A lot of people do it through the weekend and then have days off during the week because it's busier. But I think in general, you know, I would say what we program for the Athletic Club and for the monthly schedule is three to four strength days. So that's usually that day one, three and five. And then this live workout is like a bonus workout. If you can get it, great. If you can't, it's no big deal. One day that's a little more cardio based so we can work on that cardio endurance, and then one day that's a little more active recovery, which is your yoga, your Pilates, your mobility, your gentle cardio, things like that. So I think that's a pretty good schedule for most people, although everybody is different. So. So that's what's great about the Athletic Club is people will say, you know, like, I think Melanie is here. She has a day that she goes to the gym and does powerlifting. We have a member who goes to the gym and does kickboxing on another day. A lot of people are runners. So they take out the day two and day four and they just do the strength days to supplement. So there's lots of ways you can do it. But in general, I think it is what is best for you and your goals and you and your lifestyle. So if you can only get three good days, that's fine. If you can only. If there's some weeks you can only get one, great. If you have super specific goals, you might need a little more. And that's the kind of stuff that we talk about in the Athletic Club. So we can get a little more specific about what you're trying to do. But really just show up and move your body and get what you can. That's a long answer, but you guys know what I mean. So Angela does every day. So Angela is. You guys know her if you've been coming to the lives. I also have featured her on my social media. So she. What is it? Remind me, Angela. I think it's like something like 500 days straight. But she doesn't go hard every day. For her it's about, and correct me if I'm wrong, Angela, but for a lot of people it's about the consistency of saying, yes, I'm going to get some activity every single day. But she's not going super heavy kettlebells every day. She's not going super high impact cardio every day. That's the thing. That's why we encourage the rest days. And just some days your body needs it. But if you can, if you want to get that consistency, it's fine to do every day. But make sure some of those days are lighter and are more active recovery so, yes. So she says some. It's essential for her to get something in every day. Yeah, I love that. So, Alyssa, thanks for mentioning that tonight is daylight savings, because I totally forgot. Right. I know. Fall back, everybody. I don't know. You guys who are in other countries, let me. If you're outside of the U.S. let me know. Do you do that, or is it just a us thing? I can't. I don't even know. We want to get rid of it. Every. Every parent I know wants to get rid of it. Right. Anyway, guys. All right. Well, thank you so much for joining. If anybody else has any questions. Olivia, I'm excited. So excited. Christmas gift from the husband will be the Bodyfit athletic club membership. I love that. So, guys, listen, make sure that you check out my website and follow me on social media. Bodyfit by Amy. So now on our website, we have a gift option. So we just figured this out. We had to. You know, it was like a completely separate thing, but because several people have asked, there's a way when you go to the website and you purchase the membership, you can select. This is a gift. And it can actually be a gift. It sounds like you know about it, Olivia, but I love that it's such a great gift. Give the gift of health. Ask for the gift of health if that is what you want. Such a great gift the entire year. So many of these athletic clubbers have been doing it since last January. And I can tell you we have grown. We are one big family. And most people will say it has kept them consistent, even if, you know, they're going through the different seasons of life, as most of us do, where sometimes things are a little busier. You know, you have an illness or an injury or something, you come right back to it because, you know, you have the group to come back to. So most people have been super consistent. And it's also, again, just been a super fun group. So join us for that. Oh, good. So you do, Kristy. You do do it in the uk. Yeah, I know. Nothing, right? Yeah, there are. So Aaron says Canada, except for certain places. Yes, that's us. There are certain states that don't do it. I can't remember. Arizona, maybe. Tamika just celebrated three children's birthdays. Elijah, happy birthday. Elijah is 16, Amina is 10, and Noah is 5. This mama is tired. Tamika, you are amazing. That is. Oh, and they're all spread out, too. Elijah, I hope you're a good babysitter. Happy birthday to everybody. And please tell your mom that she's doing amazing. Staying healthy and showing up for you. Oh, no. Come here, Maya. You want to say bye to everybody? Okay. Anyway, this mama is tired, too, but thank you for telling me, Tamika. I love getting to do shout outs. Angela, day five. 19. Amazing. All right. Can you say, have a great weekend, everybody? Have a great weekend, everybody. All right, guys, join us next week. Make sure you're signed up for the calendar that you get the newsletter, and follow me on social media. And don't forget to subscribe. Have a great weekend, everybody. Bye.