BodyFit by Amy Live 35-Minute Kettlebell HIIT Workout

Happy Saturday. Hi, everybody. Welcome, welcome. Just one child today because we're having lots of meltdowns over here, but we're excited that you're here. Can you say hi? Say hi. Linda, Alyssa, Jennifer, Sarah. Yeah. Using her new T Rex kettlebell. I'm so excited. All right, so today it is kettlebell hit party. We are having a party. Melody is here and ready to go. All right, team, so we are gonna have a good time today. We're using our kettlebells. If you don't have kettlebells, use dumbbells or whatever you've got. If you have options, keep them close by. It's gonna be a similar format as last week. All right. You okay? Okay. Okay. Yeah. Daddy will come get it. When? Go inside. Go inside. Okay. All right, here we go. Hey, Dolores. All right. Careful, careful. Okay, you just knocked the camera. I think we're good. I think we're good. Hey, Tammy, Elizabeth, Laura. I think we're good. I don't think it knocked it off. Am I crooked, guys? All right, team, so we are here. We are going to do a similar format as last week with the dumbbell hit party. We where we have the three moves. We have a strength, a cardio, a mobility, and then choose your own adventure. You get to pick which one you want to finish it off with. So we'll get some swings in between. We will get a lot of compound moves. We'll keep your heart rate up the whole time and no repeat workouts. So get excited. Except when you repeat the one. Charlotte. Hi. Welcome. Carrie, Aloisia, Brittany, Natalie is here from Snowy, Minnesota, joining with your husband today. Yay. Hello. Catherine is here. Happy hip party. Kath, I miss you. Oh, hey, Mallory. Love the real life. Yes, real life. One child. Because the other one's having a huge meltdown. If you all would have seen what was happening in here right before we went live. Anyway, I know so many of you can relate. All right, so we're gonna get it done in 35 minutes. Work to your level. Be where you are today. I'll give you lots of different options. Make sure you have your water close by and your weight. Hey, Catherine in Austria. All right, team, let's get it done. Are we ready? I think we are. All right, let's get it done. We're gonna start with a march or a jog. Whatever works for you. Roll those shoulders. Hey, Cindy is here. Hi, Cindy. Welcome. I'm so glad that you are here. Seeing so many friends from the Body Fit Athletic Club. Just like all of the live workouts at the end, I will grab my computer. I'll say hi. We can do a short Q A. If you have any specific fitness questions, let me know. I'll talk a little bit about what is coming up for the rest of the holiday hit challenge. And also good stuff coming up. You in 2022. Hello from Hungary. Hi, Paula. Sandra. It's been a minute you since you've made a live. I'm so glad that you're here. Step it out nice and wide. Love seeing all the names pop up in Europe. Kirsty made it. Yep. I agree. Take it here. Oh, that feels good. I don't know if you're like me, feeling tight. I say that every time, right? Always feeling a little tight in those muscles. Let's let out all that tension before we get that good workout. Reach it up, reach it down. Little hinge so back of the legs here to here. And then if it feels good for you, you can keep it right here or walk it out to that high plank position. Little inchworm, feel that core firing up. Walk it back, reach it up, walk it back, reach it up. Let's get one more. Hold it here. Feel that good stretch. Press up to that down dog stretch. Lengthening that back. Back to center. Do what is best for you. If you need to stay on the knees, that works too. One more here to here. And walk those hands back all the way up. Tap behind, tap behind. You can reach those arms up. Hey, Heather is here. I'm here. And Sergio, Second life from Los Angeles. Hello, neighbor. Take it here. Drop it down if you can. Grab some balance if you need it. Take it here. Reach up, big stretch. Drop that back knee. If you need to stay up top, you can. Oh my goodness. You guys. There is a spider in my gym. I'm gonna have to get it or reach it through. He is just hanging. No. Ah, little Christmas present for me. You keep going. Take it right here. Drop that knee down. Real life, it's live. He's behind me. I don't know how I feel about it. And reach it over, reach it up and bring it up. Tap it up. All right. Tap and reach. You tap and reach across. I gotta get this spider, you guys. This is not. Huh. I'm not a fan of bugs, but I'm real proud of myself for getting that spider. Okay, reach over your head every now and then. Just a little friend joining the live charity's gonna do this as soon as your two year old goes down for a nap. I hear you. Hopefully that soon sending good sleep vibes okay, so kettlebell hit party. We will start with a strength move for 45 seconds. Most likely, it will be a compound move because we're going no repeat. And then we will take it to a cardio move. 45 seconds. And then a mobility move. And then we'll get one more round where you pick. You can decide if you need strength, if you need cardio, if you need mobility. Whatever you got, whatever you need. And it can be different every time. All right, shake it out, team. I know. I hate spiders too. Thankfully, it was a really small one. We have black widows a lot here in California. And anyway, that one was small. All right, team, so grab that kettlebell. Something medium, something heavy, super basic. Let's start with our squat curl to press so you've got that goblet grip. Oh, these kettlebells are cold today. Drop it down, curl at the bottom, drive it up and press. I want you to take it nice and slow. Hang out in that squat to get. Get that curl. Make sure your chest doesn't come forward. Let's get it done. 45 seconds. In three, two, one. Here we go. And drive it up and press. Squat and curl. Up and press. Get low weight into your heels. All the way through. Down, down, and up. Yes, team. Really drive up with the power. Use those legs to help you on that press. We got about 10 seconds to go. 5, 4, 3, 2, 1, 1. And relax. All right, team, set that kettlebell to the side. So just like last week, a little bit of dance if you want it. If you want to really feel like it's a party, you can add a little extra. You can either do standing mountain climber just like this or running man just like that, right? So mountain climber, running man, whatever you got. Here we go. Sweep. So you can go low impact just to march. You can hop it. Or again, think of that running man. Just a little dance move. So since it's a party, we're gonna make those cardio moves. You can keep it cardio. You want to add a little flare, a little style. Go for it. Get it done. 15 seconds. Mobility is coming. Yes, Team Anna is here in Poland, and Fay and Barcelona. Three, two, and one. Thank you, guys. So every cardio we do, you can make it look like a dance move. You can keep it a cardio move. It is up to you. The goal is to get your heart rate up. All right, shall we get that mobility? Take it nice and wide. We're gonna stretch it out. Stretch it out. Hands up. Big stretch all the way up that's what we got. Side, side, down, extension up. Here we go. Stretch, stretch. Hands down, press up. All the way up. Shoulder forward, shoulder forward. Take those hands down. They don't have to go all the way down. And you can have a bend in the knees if you want, and then come straight up. Take it here to here, hands down, lengthen through the back of the legs, and then roll it up. Take your time. Does not have to be fast here. Lengthen big stretch, then slowly roll it up. Right? So hopefully that feels good after that. Squat, curl and press. Last one. Whoo. All right, team, we made it to the end. Last 45 seconds. You pick. Choose your own adventure. You can do the squat curl and press. That's where I'm gonna go. You can take it with that running man cardio, or you can get that mobility one more time. It is up to you, but we got 45. Let's get it done to finish out this circuit. Strength, cardio, or mobility. You pick in three, two, one. Here we go. I'm going squat, curl, and press. But you do you be where you are today. Remember, if you showed up today, you are successful. It doesn't matter if you look like me doing a move or anybody else. As long as you were here and you're moving your body, that is all that matters. Get low. You're doing that mobility. Really take your time with it. If you're doing that cardio, I want to see those moves. Get them done. We got five, four, three, two, breathe. Grab a sip of water, team. All right, so we're gonna. Before we get into our next circuit, we're gonna get some swings in between, as we often do in these kettlebell workouts. Go heavy if you can. I'm gonna switch up to my heavy kettlebell. 26 pounds, 12 kilograms. All right, so modification if you need it, if you've never done the swing before or you're not comfortable, you're not feeling it today. It's just that deadlift. All right, but if you can, we're gonna hike it back. We're gonna swing it up, we're gonna lock out at the top. Not arching, not hyper extending. Lock out here. Let it drop. You're reacting to it. All right, Nia is here. Kids are finally asleep. Others have a playdate. Happy Saturday. So glad you're here. All right, shoulders back here. We got only 30 seconds. Starting in three, two. Hike it back. Power it up in the swing again. You can always just do the deadlift. Same set of muscles. If you've never done A swing. And if you've never done a swing, make sure you check out my how to do a swing video. To break it down, drive it up. You are not hyperextending, as in arching the back of the top. You're driving it up. Core engage, locking it out, let it drop. Arms are not doing any work. They're just hanging out. 5, 4, 3, 2, and 1. Yes. I in Israel gonna do this tomorrow with a 26 pound kettlebell. Yes. Just. Just like mine. All right, team, catch your breath. Water if you need it. Watch me as I preview your next strength round. So we got it here. You're gonna lunge it back, you're gonna do a row, you're gonna hand it off, you're gonna do a row, and then you're gonna step it up. All right? You can do regular lunge, you could do curtsy, whatever is good for you. We're gonna get 45 seconds on the right, 45 seconds on the left. It is going to throw your balance that hand off on the kettlebell. So be aware, you gotta really push into that front heel. Hand off, row. And step it up. Row and row. One side, right foot forward. Left hand as the kettlebell, or vice versa. Here we go. Lunge. Row, hand it off. Row, hand it off, step it up as you lunge. Drop that chest. So again, just like that curl, you gotta hang out in the legs a bit. Right here to here. Squeeze in the back, all the way up. Still get low, flat back squeeze. And up slow. And control. Drop that back knee. Pull that shoulder blade in. Yes. Five seconds to go. Can you get one more? All the way through. Lainey is joining for her, but our bonus burn. Relax. Shake it out. Let's get that other side. You already did. Dumbbell hit. Good work. How's that heart rate? Feeling it. All right, team, same thing. Other side. Lunge it back row, hand it off, row. Here we go. Lunge, row, hand off under the leg. And if that just feels like too much, I know, it gets a little tricky. Maybe you have a bigger kettlebell. Not as easier to hand it off. Just do one side. That works too. You can just stay on that side and not hand it off. But if you can't think, it's a lunge and then a hinge so your back stays nice and flat as you hand it off. 15 seconds, row. In and up. Balance. Yes. And five seconds. Can we get one more? All the way through and up. Relax. Yes, team, catch your breath. Let's get some cardio. Shake it out. So we're gonna tap it down, twist it up. Twist, twist. Ready? Three, two, one, Tap, twist, tap, twist. You can just tap it in if you'd rather go low impact. If you can think of that little twist for your core, but also twist as if you were at a dance party. That's what we're doing. Let's get it done. Breathe. I'm gonna take a breather and fix my hair. But you're gonna keep going, right? We got 15 seconds. I agree, Elizabeth. It's quite the bonus for Lainey. Usually our bonus burns. We have bonus burn 10 minute workouts in the athletic club, but usually they're that 10 minutes, right? Relax. Yes. How about have some mobility? Let's get it done. All right, team. So we're gonna get a version of that world's greatest stretch, if you can. I want you to be on your knees. We're gonna go here to here. Reach it up, then switch. You're gonna drop it down so it's a little lean forward and back. Reach it up, step it up. And switch. If that is too much for you, watch me take it here. Lean forward, lean back, Step it up. You can do all of that standing. If you're able to drop that knee, you'll get a little extra. Let's go for it. In three, two, one. Here we go. Drop it down. Lean it forward, lean it back. Reach it up. Step it through. Drop it down. Lean forward. Hip flexor, lean back. Hamstring. Reach for the spine. Step it through. Down. I know. Lean, lean, reach. And up, down, lean, lean, reach. 10 seconds. Can you get one more each side? Stretch, stretch, reach all the way through. It's time, but let's get one more stretch, stretch, reach all the way through. Yes, team. All right, so you got it. What do you need the most of? Do you want that cardio? You don't want that strength. If you're getting that strength, you're gonna alternate. So watch me. You're gonna lunge. Row, row, and step it through and then switch your legs. So you're gonna hand it off. You got that cardio? Stay with me. I'm gonna do it. Since I didn't get the full around the last time, or mobility, either standing or up top. Lean forward, lean back, all the way up. Let's get it done. 45 seconds. Blow into this workout, team, in three, two, one. Here we go. Strength, cardio, mobility. Up to you. You do you. What do you need? Low, twist, down, up. Make sure you're still dropping those hips. It's not here. It's here, right? If you're there, if you're getting the strength, hand it off for both. Step it through. Switch your sides. Keep it going. We got 15 to go. Twist, twist. 10. Finish it out. Cardio feels the longest, right? Mobility feels the shortest. 3, 2, 1. And breathe water, team. We're gonna get another swing. Why did I put my water over here? That's weird. Weird. Look at that. We are halfway through with this workout. Other half is gonna go quick. We know it, right? Okay, so let's get back to that swing. Go heavy if you got it. If you got dumbbells, you can use two dumbbells on the side. Skier swing if you got kettlebell or one heavy dumbbell in the center, let's take it there again. We're only going 30 seconds. Modification. Is that deadlift? Let's get it done. Shoulders back, hinge. Prep it. 3, 2, 1, power. Drive it up. Let it drop. Yes. Team, lock it out at the top. Really think about pushing those feet into the floor. Drive it up. Remember, you're keeping that kettlebell chest level to eye level or even a little lower. You don't have to go high. We're not going over the head. 5, 4, 3, 2, 1. And relax. Shyvana is here. Hello. Pedal here. Nice work, team. Catch your breath. We're gonna take it down on the mat, so get excited about that one kettlebell. Let's drop it low. All right? So, strength. Bring it down with me. If you need to modify, you're gonna take it in a bridge with chest press and triceps. So you're up. Bend. If that feels too weird, holding the kettlebell over your head. For triceps, just keep the press so it's a close grip press. You can add the bridge to it, or if it's appropriate for you, we're gonna add a little core so that your core is just gonna be here. Up, tap, and down. So bridge or toe tap. Go ahead, bring it down. Kettlebell in the center. Push those hands in. Let's get it all done. 3, 2, 1. Up, tap, and down. Take it up again. Modification for that core would just be a bridge. Just lower and lift here. Here you can also just do the press. That works too. So many options. Think about hips coming together, ribs coming together, everything pulled in towards the center. Focus on that breathing. Oh, yes. My arms are feeling it. Good work, team. Five, four, three, two, one. Relax. Yes. Stretch that up. All right, here's your cardio, team. You know it as a little bear plant plank twist. But also, it's often called break dancing. So break dancing, you can run it or you can just step it. If you're modifying, I just want you to tap it out. Cross it in, tap it out, cross it in. Otherwise you're lifting up in the bear plank and you're crossing it. In three, two, one. Break dancing. We're here to here. Or you can run it up to you. Whatever you got. We're obviously getting a lot of core this round as well. Again, modification. Tap out, cross, tap out, bird dog cross. Or here. Break dancing. Have fun with it. While that core is on fire, that upper body is working. Yes. All the way through. Five seconds to go. Five, four, three. Turn your body two and one. Stretch it back. I know, right? Nice, team. All right, mobility. So we're gonna get who roll up and through. Cat to cow, push to your down dog. If you'd rather just stay. Cat, cow, you can stay there. If you want to add the down dog, you can. Whoo. Three, two, one. Here we go. Round it up. Cat, cow, you can keep it there or push up. Down, dog, stretch. Yes. Cat stretch, cow, down, dog, stretch. So again, this whole round is also about the core and the upper. So push those hands into the ground, and then as you're lifting up, even in the cat to cow, but especially in that down dog, think about that pull from your core. Your core is doing the work. Pam is working out with Margaret and Stephanie. Yes. I love it. Feeling the burned. Alyssa's gonna do this later. All right. You can always do this at another time. Don't worry. Let's get it done. 5, 4, 3, 2, 1. Breathe. All right, team, what do you need in this last round? I'm gonna stay right here with the cat, cow, down dog. If you want to take it to that. Oh, what is up with my hair today? If you want to take it to that chest press, triceps, toe tap, or your break dancer. Either way, let's get it done. In 3, 2, 1. Strength, mobility, or cardio. Whatever is good for you. Cat, cow, down dog. Feel the stretch again. Your break dancing is here or running it around or bird dog, and that press. Keep it here, up, and down, up. Any of those options is good. Whatever you need for you. We have 15 seconds. Press it up. Yes. Almost there. In five, four, three, two, and one. Ah, right. You did it, team. Let's take it up. Should we swing it one more time? I think so. Grab that heavy kettlebell. Whatever you got. Deadlift to modify regular swing. If you got it, we're here. Power it up. This time, I really want you to think about that. Stop. Right, stop. Lock it out. Core, glutes, hamstrings. Let it drop. Power it up. Lock. Right, that's where that power comes in. Power. Stop, React. Here we go. Bring it here. Shoulders back. Eyes up. Core engage. We're Gonna Prep it. 3, 2, 1. Swing it. Let it drop. If you feel like that weight feels too light or you're getting over your head, you might need to try to go heavier. If you can drive it up all the way through. Yes, team. I know. 10 seconds. Let's make it work. Good. 3, 2, 1. And relax. Yes. All right, team, take it here. Stretch it out. Yes. In your back, huh? All right, so it is our last full round, so here's what we got, team. Just like last week, we're gonna kind of get it all in, right? So you're gonna do a nice deep plie squat, row for two. Power it up with a clean and press. So your clean is where those biceps get in and press. Then drop it back down. Row and row. Clean is where you toss to yourself. Bring it up, press it up all the way through. Full body. It's a little squat and a hinge together. So you're gonna feel it. Start with that kettlebell. Low core, engage. Drop it here. Toes out. In 3, 2, 1. 4, 45, row. Alternate. Clean it up. Power and press. All the way down, flat. Back row, row. You're really going to feel the back of the legs. It's kind of like a sumo deadlift, sort of half squat, right? And up. Right? Here we go. All the way through. Through. Yes. 15 seconds. Toss, press. Take your time. No need to rush. Yes. Feel that in those glutes in those hamstrings, especially after that swing. Right, last one. Three, two, one. And relax. Ah. Breathe, team. Shake it out. I know. That was that. What are we gonna get for cardio? Here's what we're gonna get. We're gonna shuffle, all right? So shuffle knee, cross. Shuffle knee cross. I would love for you to shuffle it and really get some flare, especially as you cross. But it's up to you. Cardio or a little dance. Have fun with it. 45 seconds. In three, two, one. Here we go. Shuffle cross. Yes. Have fun when you're here. All the way across. Getting that core right. All the way. Yes. Team, stay low. Keep it going. All the way. Three, two, one. Breathe. There's that cardio. All right, Mobility. What do we need? Here's what we need. Reach it up, reach it down. Stretch it back. Nice and wide. All the way up. Yes. It looks like a modified burpee, but that's not what it is. I want you to really get that stretch on the way down. Walk it back. Get wide as you come up. In 3, 2, 1. Reach it up, reach it down. Take it back and then bring it up. Big hip. And open it. Our big hip opener. All the way through. Hinge back, back. Up, up. All the way up. Reach it down. Take it back. Take it here. All the way up. I know. Reach. And here, here. All the way up. Really take your time. We've got 10 seconds. Can you get one more? All the way through here, here, and all the way up. Yes. All right, last round. What do you need? Strength, cardio, mobility. I'm going strength because I really liked that move of all of it. Row, row, clean press with that little sumo hinge. Let's get it done. Whatever you need for you. In three, two, one. Here we go. I'm going here. Row for two, clean it up, and a press. So that clean is essentially a power bicep curl. So really grip with those biceps, power it up. Flat back. If you're getting that cardio, you're getting that shuffle. And I want to see that good. Twist, twist, shuffle and twist. And your mobility. Reach it up, reach it down, walk it back. Get it done. Ha. Yes. Keep it going and breathe. Up. Five seconds. All the way through. Yes, team. All right, catch your breath. We got a few minutes to finish it out. I want everybody to come down for a little bit of core. Ha. We're here on your back, so you can either just do the bridge, if that's good for you, or we're gonna take it up right here. We're gonna do a dead bug version of our scissors. Down and down, and then roll over, side plank, back to center. Slowly down here. Let's go cross. Roll it over. Side plank. So a little core bonus. Maybe not quite your bonus move, but let's get it done. Bridge to side plank. Or just your bridge or little cross? Scissors to side plank. You can lift up with it, too. Into side plank. 45 seconds. Bonus core. Hold it here. In three, two, one. Here we go. Cross, cross. Take your time. To your side. Lift. And it up. Nice and strong all the way through. Roll it over and up. Yes. Take your time getting into and out of it. I don't want anybody to rush, especially into that side plank. The transition is part of the work. Right? Here's your core, having to be nice and steady and then really lift. So use that Transition to keep that core engaged. Over and up. You got it. We're gonna go a little bit longer. Transition and up. Can we get one more each side? I think we can take it up. Ah, core right. Stretch, stretch and relax. All right, team, bring it up. How about a real bonus move? Yeah, don't worry. I wasn't gonna forget it. I think I would forget a bonus move. I know you thought that was a bonus, but that was bonus core. It's different. All right, so bring it up. Grab your medium to heavy kettlebell. We're gonna get it done. Breathe. All right, so take it in the center, right? I know. So you're gonna get four swings. Sorry. Let's go here. So you're gonna swing it for four, and when you get to that fourth, you're gonna let it swing and relax. Drop it down, pop it back. And we're gonna go here. We're gonna pop up four, pop out. Three, two, one. Pop it up. Then you gotta get set back up. Right? So similar last week when we did those swings into the clean. So you really gotta take your time. You're right, Amber. Right? Take your time transitioning from the swings again. Remember, that's a part of it, but let's finish it out in three, two, one. Here we go. Four swings. Four, three, two, one. Swing and relax. Set that kettlebell down. Pop it back. Here we go. Pop it up. Pop it out. Pop it up. Pop it out. Bring it up. Back to swing. Power up. Use your time to get set up. If you want to just do the swings and not go to that plank, you can. What if you can? Up, out, up, out and in. Here we go. So close. Swing and relax. Get in that plank position if that's where you are. Up, out, up, out. Yes. I think we can get at least one more powered up. Four, three, two, one. Swing and relax. Pop it back. Take it up. Take it out. Take it up. Take it out. Pop it in. You did it, huh? Good work, team. Breathe. Tab it off, faces. Amy, you have worked us super hard. Yes. I first read that as you worked super hard. Thank you. Thank you. We all have. I know a little different, but I hope you had fun with this format. Breathe. Shake it out right here. We're gonna do it all next week with body weight, but it's gonna be a true holiday themed workout next week. So we will get it done. Shake it out right here. If you want. Just those little hamstring scoops right here to here. Spin. Speaking of mobility, I hope you feel good and energized. And accomplished and proud of yourself. Take it here. Sit back. Pull that toe towards you. You can reach towards it if you want. You did it, team. I am so proud. These formats are fun, but without the repetition, everything moves to super quickly. Right. Which we love, but it also means your brain has to work overtime. So I know sometimes we feel like we're just catching up, but your heart rate is up, your muscles are working. That is what matters. That's why we started with the strength. So you can really have a minute to see the form, figure it out, and get into it. And then if you're a couple seconds behind on cardio mobility, that's okay. We got it done. Elizabeth says so many bonuses. That last strength move, the bonus core, they were all bonus moves, right? Yeah. Sometimes we just like to really mix it up. Naomi, thank you for being here. When he says the bonus move had a bonus, I love it. Ah. Stretch it out. So reach behind if you can. Can grab. And then if you're able, little hinge. If not, just drive those arms up, but just really open up the chest and get a little extra stretch through there. And then bring those hands here. Standing cat. Cow. Thank you, Faye. Yes. I worked hard, too. Sarah said that was so fun. That was bonus core. Core. That's different. It is different, right? Oh. Good work, team. Go ahead. Bring that hand down, Let your head drop, Get a little stretch all the way through. So hang out if you can, if you want. I'm gonna grab my computer. We'll take a little Q A. If you have any fitness questions, any questions about things that are coming up. We got three more weeks of holiday hit because we're going to that first Monday in June. January. We're gonna have a good time. Remember, our goal is to just keep moving. So we'll hang out, we'll talk about that. We'll talk about what to expect in 2022. Roll those hips and whoo. We're just gonna hang out for a few minutes. So here we go. Melanie, that was fun. Ha. Good. Yes. Please post the dance moves in our Body Fit Athletic Club. Melanie often posts videos, which is just so fun for all of us. I can't wait to see the dance moves. If you want to stand, you get to join the athletic club. One big, deep breath in and out. You did it. That was your kettlebell hit. Party workout. Great job, everybody. Amber says, I never thought I would be someone who would use working out as my therapy. I needed this so much. Yes. Best therapy out there. Yes. Good for you. We Always feel better, you guys. It's scientific. Exercise boost our endorphins. Those feel good, those happy hormones. It raises those serotonin levels. It is science. You are going to feel better when you move your body, not to mention that you're going to get that energy. So even if you just get five minutes, if you're having a hard day, hard week, whatever, try to get moving if you can. I know sometimes we just want to stay in bed and. And relax. That's okay, too. But if you can get moving, you almost always feel better. I'm going to tell you, I was not feeling great coming into this workout because I didn't sleep super well, and I feel much better now. So. Monique says this format is my favorite. Yeah. See, Amber wanted to take a nap. Did the workout instead. So worth it. Ashley asked Santa for the Athletic Club. I really hope Santa comes through for you. Please tell Santa that we do have gift certificates available on the website, so you can order the Athletic Club and select it as a gift. So Santa should know that when Santa brings you the Athletic Club. All right. Melanie had circles in the Running Man. Yes. I love it. Whitney loves Saturdays now because of these lives. Oh, best compliment ever. Thank you so much, Tammy. My favorite move was the Running Man, Right? Who doesn't love the Running man from way back when? Oh, Angela says yes. That's why working out daily to this channel is my habit. I don't want to break it despite the stresses of the world. Yes. Angela's on day, like, almost 600, I think maybe almost two years straight of working out every day, of course, with some active recovery. Alozia, thank you. I'm so glad you loved the dance moves. Thanks, Tall, for being here. And Heather, Yay. And Lainey, Good. I'm glad to hear, Lani, that you chose all mobility since you did another workout before this. All right, dawn has a question. Suggestions for feeling side lunges more in the booty hamstrings? My quads always take over, so that is a great question. So side lunges are a little different. So here's the thing. With all of our lower body works, did Kurt zoom me in? A little bit, but you can still see me. So with all of our lower body moves, our squats, our lunges, our side lunges, your quads are your primary movers. So those are your dominant muscles. So, yes, you are going to feel them take over. And that's where we often feel that burn. When it comes to squats and lunges and side lunges, the recommendation I always Give is the lower you get, the more you're going to recruit hamstrings and quad or and glutes, and the more you can press in your heels. I think the key in the. In the side lunge, and my suggestion would be to practice just stationary. And we often step into it. But practice stationary is the weight shift. So sometimes we get in a habit of side lunge looking like this. Right. Especially if we're moving through it quickly. But what we want on the side lunge is to really shift the weight. So check yourself in the mirror, film a video, and really make sure that you're getting low. So this should look a little bit like a squat, although you won't be able to get low as low, but the weight shift and then pushing out of that side, right? So instead of just here, which your body will compute as a side squat, right? Which is quad dominant, really shift your weight not so much that you're out of balance, but where you think your chest is right over that knee. And then push out of that hip. So get low weight in the heels, shift your weight to that side, and that should really, really help. So you may, again, you may want to practice it just stationary, just leaning side to side to get a feel for it. The other thing that really helps is to go heavier in the waist. So especially if you got a kettlebell or dumbbells, that you can really use that weight to pull you a little lower and then push out of it, you're going to feel it a little bit more. Hopefully that helps. Let's see. Yes, Mel. We should have a dance cardio workout. We should do that. I know it's a little bit tricky with music. I would have to really pick my playlist, but because we have to have our. Obviously our music that we have the royalties and the rights for, but for YouTube. But we should totally do that. Let's see. Alyssa says, excited to finally have a kettlebell to use. My fine fiance got me the Bowflex interchangeable kettlebell, but didn't realize it would come in regular bag. I know those are tricky, right? So you were like, oh, here's this. Same thing just happened. I mailed something to my. My dad's house and he opened it up and I said, why did you open something with my name on it? It was because we're traveling for Christmas. All of that. But anyway. But bonus, you got to use it earlier. Awesome. I love the adjustable kettlebell from Bowflex. It's such a great option if you. I love the cast iron ones. And you guys know I have a code for the TRX ones. I'll make sure that the link is in the description, but you can use Body Fit by amy and get 15 off. But the Bowflex ones are such a great option if you want to be able to interchange and they don't take up a ton of space, so. How fun. Laura, what a great workout. I'm so glad that you were here. Great Saturday. Manish, so glad you're joining. From India. Amber, I'm so thankful you found us too. All right. Dawn says thank you. I will allow myself to go slower than you. I know it's a little bit tricky because I think so much of our workouts. This is why I try to put more back to basics. But so much of our workouts are removing quickly. Right. And sometimes you don't feel like you have the time to really think, think through, oh, I gotta really shift my weight or I gotta really get lower. Those mobility workouts will help as well to really make sure that you can shift. You can get lower in those lunges, side lunges, but yes, just go a little slower. You don't have to go as fast as me. I could probably go a little slower too. Let's see. Kirsty says, would using a chair behind you help you get low on the sidelines? Just until you get a feel for it? Yeah, I think the chair would be a little tricky on a side lunge. We often give that advice in, in a, like a regular squat because you can use the chair behind you to make sure you get low. I think it would be a little harder to step into it. I would say just again, work on that mobility and really kind of push yourself to get lower because it's, it's less about how much you can get your, your hips down in a side lunge and more about shifting the weight. But yes, getting low. But that might work. Kirsty, I think you would just have to be careful step stepping into it. Let's see. Mallory says, I've been feeling knee pain when I do glute bridges. Any form suggestions? Yes. All right. So the first thing I would say would be to move your feet in so often. Again, because we're moving quickly in a workout, we end up being kind of out here. Right. Let me move away from my kettlebell so you can see out here doing a bridge. Nothing wrong with that. But you're still not going to get the full range of motion. Slide the heels close to your booty. Just like, you know, even more than you think you should be. It's going to feel really close here. But look what happens when I'm here. I'm all the way up. So my guess would be that your feet might be a little further out. And see what happens here. You don't have that support of your lower leg right beneath that knee, so I'm wondering if that's what you're feeling. So try that first. Bring those heels closer to your body. Bring them in and see if you can get a little higher with it and see if that helps. The other thing that you could do is you could band it. If you have a loop band to put it around your knees, that sometimes will help stabilize because sometimes those knees go out or in unintentionally. We often do that motion out or in if we're doing inner thighs, outer thighs. But you could do a band or you could do like a mini Pilates ball or a pillow. You would want something thicker but something in the center to make sure that you're in alignment. So those are a couple of things to try. And then I would also just make sure that you're getting good hamstring stretches after all of your workouts as well. So try. My guess would be moving those feet in a little bit should help. If not, try a band or a pillow either. Outside, inside and see. Let's see. Kirsty says could you give me cues for really engaging the chest muscles during a chest press? Yeah. So, I mean, I would say the chest press is a big compound movement. So we talk about compound exercises when we put things together, like basically everything we did today, squat, curl and press, but compound movements, your squats, your chest press, things that are engaging a lot of muscles. So the thing you know, men will spend a lot of different, a lot of time doing a lot of different angles for their chest presses. For women, we just really want to strengthen the muscles underneath. We want to make sure we get that little lift. We want to strengthen the muscles along the side. We just want strength. Right. We're not going to get a ton of definition there, obviously. But the thing to think about, Kirsty, I would say, is one to make sure that those elbows come down. It's a little tougher with a kettlebell, but with a dumbbell. With dumbbells, those elbows come down at like a 40, 45 degree angle. Not straight out to the side, right, 45 or a little less. So it's similar to your push ups where we say to bring those elbows back. That will help. So we get chest, we get triceps. We get shoulders. And then also think that you're pushing yourself into the ground. So this is something, when people do, like a bench press with a bar, it's something that we recommend a lot is rather than thinking, oh, I'm pushing the weight, think, oh, I'm pushing my body into the ground. That's going to help engage your core more or the bench, whatever it is. But if you really think pushing down with your core, with your base, that's going to help you really engage more through here, so you're less. You're a lot tighter through the center, so you can really focus on those muscles. So pushing your body into the ground, pushing the weight away from you and then again keeping those elbows. So same thing for a pushup. Not out here, a little bit here. Right. Just like that. I think with a. With a close grip press, you're going to feel a little more triceps. That's by design. And that's kind of what we do with kettlebells, mostly, so we can keep them between two hands. But you can also always alternate. Let's see. Hopefully that makes sense. Kirsty. Oh, Amber says thank you for always asking us what we need and encouraging us to tune inward. Ah. It makes every workout feel just right. That is the goal. Yes. Workouts and challenging your body. Yes. Some of it's going to feel a little uncomfortable, and we encourage that. That's how we see change. But it should always be in a way that works for you. If you're so uncomfortable or in pain or not feeling good that you don't want to come back, then I haven't done my job. Right. I want you to get uncomfortable to be challenged by, but in a way that feels good for you and your body. I know that sounds kind of contradictory, but I think you all know what I mean, right? You can figure out where that threshold is for you and keep pushing yourself, but again, in a way that works for you. Thank you. Sandra. I'm so glad you love the dance moves and the fun. Linda says, love this format. Chose mobility on the free round, but still healing, I hope. Hoping to get back to full workouts next week. That's perfect. You're still getting the work. Right. Do you have a workout for someone who has been housebound for a long time, trying to get back to exercise? Every time I try, I crash because it's too much, too fast. Dominique. Yes. So if you go on my website, bodyfitbyamy.com I do have a beginners program you could Check that out. So it's bodyfit by amy.comshop or you can go to the shop page. That might be a great way to start because it's structured and it would ease you into it. Otherwise, if you look on my YouTube channel, I have a playlist of beginner and low impact. I would say start slow, start slow and low is what I say. So slow and low impact and start with just the 10 minute ones. I have a great 10 minute low impact cardio. Try that. Then gradually work your way up. Do not think that as you're jumping into it that you have to go for 20, 30, 40 minutes or that you have to do, you know, high impact or heavy weights. Start slow and low. Ease yourself into it and check out that beginner's guide to fitness because I think that would really help. It's a four week program and it just gradually eases you into it. So. All right, team. All right. I think we did it. So we got three more weeks of the holiday hit challenge. Make sure that you are on the email list. That is where you get the weekly calendars. That's where you get the links. You're able to go into the email and click right on the links. Otherwise they get released the night before or the day of. Check that out and then make sure if you're on Facebook, join us in the show up and keep moving group. I think the link is in the description. Maybe we'll make, we'll make sure that it is. And we have so many fun things, Vivian and I. Vivian, who is our Body Fit dietitian. She and I run the Body Fit Athletic Club, which is where you get tons of great advice from her. You get support from me, you get bodyfitters all around the world. But we're going to be going live in the show up and keep moving Facebook group, answering your questions, talking about general health and fitness over the holidays and then also going into the new year. So join us there. I'll make sure the links are in the description. And of course, don't forget to subscribe. Subscribe when you subscribe, that helps me keep making these workouts for you. So please hit that subscribe button, turn on the notifications. That way you always know when live workouts are coming up, when new workouts are released and tell your friends, spread the Body Fit love. Thank you all so much for joining me today. Have a great weekend and I will see you next week. Bye, everybody.