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

Happy Saturday. Hello, everybody. Oh, look, Maya. There's another Maya who's joining. Say hi, Maya. Hi, Maya. You're a Maya too. Say hi to Rachel and Lainey and Linda that that girl was running around named Maya. She's Maya too. Tell them something. Welcome, everybo. Kai has a loose tooth. I think we told you last week. Welcome, everybody. I'm Amy from Bodyfit by Amy. Let's leave that here. All right. Welcome to the chaos that is my life. In just a minute, these children are gonna leave and we are going to do a kettlebell workout. All right, I think it's time. Can you guys say bye and say, have a good workout. Have a good workout. Okay. Okay. Okay. Yes. Here, take that with you. Take that. Okay. Careful. Watch the camera. Thank you for your patience as always. Always a little crazy over here, but at least they're in good moods. I told them they had to be, which is maybe why they were like, crazy, crazy. Janine, I'm so glad that the kids make you smile and crack you up. Hello, Jocelyn. I saw my thread is going fast over here, but I saw that some people were watching the Penn State Michigan game. So is Kurt, even though he' also be on producing the live today. Go blue. Anyway, Alozia is here. Yes. Let's do this. Megan is excited for today. Talia, welcome, welcome. All right, team, so we're gonna get started in just a minute, honey. Hello. We are doing not dumbbell kettlebell next level burner today. If you join dumbbell, it was a good time to be prepared if you were here last week for similar longer sets. Muscle endurance. But we're going to have a great time doing it. Hey, Juliet and Ashley, welcome. So we're going to take it to the next level using our kettlebell. I, of course, have a few different options. Guys. I have some new kettlebells there for the TRX brand. I have a link. I'll make sure I put that in the chat with a discount code. Hey, Charlotte is here. Lee is here. And April. Yes. Kablu. Aw. Right. So we're going to be taking it to the next level. Some longer sets. I will give you lots of different options. You can always stick with the base level, which would be the very first thing we do. We're going to start with an isolation. We're going to turn it into a compound movement. Then we'll have some pulses, some holds, some fun things to add here and there. So get excited. It's going to go fast. We're gonna have a good time. And other Than right side, left side. It is a no repeat workout, so get excited. Hi. Wendy has to take a break because yesterday killed her. Good for you. I'm assuming you meant the workout. Yasmina's here. Yes. All right, so, kettlebell, somewhere out of the way. Make sure you have some space. Make sure you have your water. Stay hydrated. Maybe it's snowing where you are today. It's going to be 90 degrees here in Los Angeles. Either way, we want to make sure that we're getting our water right. Okay, team, let's go ahead and get it going. Spread out wherever you are. Let's go ahead and shake everything out. You can march it, you can jog it. We'll get 35 minutes on the clock, and we're gonna get it done. Let's roll those shoulders. Jamie is sore from snow shoveling and from yesterday's workout. Oh. April's daughters, Faustina and Josie. Hi. Hi, ladies. Thanks for joining. Heather is here. And Angela. Yes. Welcome, welcome. Roll them. You can take them one at a time. Can you start the other timer, please, for me? Take them back. Roll them. Roll them here, here. And let's open those arms out just like this. Yes. All right, team, let's take it here side to side in that side lunge. And we're going to roll our hip into it. So take it here. Little hip roll, side lunge. Little hip roll, side lunge. Dig it here to here. Mary Beth says it's sunny and beautiful in Massachusetts. Hey, Brittany, you are here. Roll that hip one more. Good. Just little hinge with those arms right here. Reach it up, reach it down. Ah, I am feeling sore also from yesterday's live workout. Yesterday we had a live workout in the Body Fit Athletic Club. We do that sometimes on Fridays, and I am tight. Go ahead. If you are able. Walk it out to that inchworm high plank. Feel that core kicking in. Walk it back. If you want to stay upright, you can just do the hinge. Reach it down, you're able to walk it back. Walk it back. Yes. Breathe. Take it here to here. And let's go one more. We're gonna hold it out. Becky is here. Welcome, Becky. Take those knees across. Little taps. You can keep them on the ground, really, to get that little rotation and then push back down. Dog. Oh, man. Feeling it. Yes. Two more. Nice and slow. Last one and walk it back right here. Let's tap those feet back. Big reach. Tap and reach right here. You got it. Drop it down. Take it here, if you're able. A little stretch over you can be upright. You can use balance. If you need to take that hand down. If that works for you, open it up. Drop that knee, opening up the hip while we rotate through the torso. Step in. Same thing. Other side. Take it back, little stretch over. Keep it here if you want, or take it down. All right, team, so next level. Kettlebell burner. Bring it in. One more each side. Stay up top if you want. Drop it low if you can. So we're going to start with a base level, and isolation will add on to make it a compound move. We'll have. We'll have a few little things after that. Do take it to the next level, meaning some holds, some pulses, a little bit of a burn. Burner. Bring it up. Roll it up right here. Tap and reach across. All right, I was about to get stuck down in that stretch, right? Reach it across. Get that energy flowing through your fingertips as you tap, opening up the hips over the head right here. So stay with me. It's again going to be longer sets when I'm going to talk you through it. But no repeat workout today. So once we're done with it, we're done with it. The only exception is our swings, which we will do a few times throughout this workout. And of course, if something has a right side and a left side. But other than that, no repeat workout. Get excited. Cross it right here. So many options that I'm going to give you today. The name of the game is to show up and keep moving, and you're already doing that, right? So if you showed up today, you are successful. I want you to work to your level, be challenged, push yourself, but in a way that is good for you. Be where you are today. All right, team, so shake it out. Water if you need it. I am already feeling thirsty. All right, team, grab a kettlebell. Something in your heavy to medium range. I can finally tell you guys 8 kilograms, 17.6 pounds. All right, so we are starting right here. We are going to step into a side lunge. We're just alternating. We're starting with that. We'll take it to one side, but we're going to alternate on one. And when we take it to one side, we're going to make it stationary, and we'll add a little row. So roll those shoulders back. Core zipped up. We're stepping out to the side. Here we go. So one side, side lunge, push through. So I really want you to use this time to perfect that form on your side lunge, right? So weight is right in the center and Making sure that that kettlebell is not pulling you forward. You're here. Drive the hip back. You got a straight leg, little stretch, and then bent leg. Think of it shifting your weight. I really want you to shift the weight. It's not just here. It's here, right? Really shift to that side. So we really activate our hips, our glutes, our outer thighs. Let's go. Four. Push through. Three. Chest lifted. Two. One more. All right, team, so take it in that opposite hand. We're gonna go all on one side. Keep it stationary. You're gonna cross over, push up. Start with just this. Cross over kettlebell to your foot. Cross. Let's take that arm out. Let's add a row right here. Shift your weight here. Bring it up. And up. Shift, row, and up. So I'm still leaning flat back. I'm bringing the row up. Shift up. Oh, man. I got my heavy one. Yes or medium? Oh, Carrie is here. You got it. We just started. And up. Two more. Last one. All right, team, watch me here. We're gonna go pulse, pulse, pulse. Bring it up right here. Pulse, pulse. Bring it up right here. Side to side. You got four times. Yes. And up. You're here. Here, here. And up. You got four more. Pulse, pulse. Shift it over. Row. Ha. Shift that weight. Yes. Melissa's gonna do this tomorrow from New York. Emma made it. Who's feeling it? Last one. Yes. Breathe. Hold it right here. You're gonna go. Pulse in the shoulder blades. Stay low in the hips. Four, three, two. Drop it down. Bring it up. Yes, team. Right. Watch that kettlebell. Shake it out. So long. Set. Right, we're gonna start it all again. Start alternating. Then we'll shift to that other side. But give yourself one a little cardio mobility as we take those. Arms big. Cross the feet in front. Watch that kettlebell. Yes. Breathe. Ha. Feeling that heart rate. Me too. All right, team, let's get it all done. Same thing. Other side. We're gonna start just alternating, stepping into it. We're going to take it stationary. That stationary is sometimes harder, right? We get a little break when we step in and out of it. Kettlebell in the center. Shoulders back. Just a few alternating, then we'll isolate on this side. Here we go. Take it down. Push up. I know you're going to be tired of these side lunges, but we're almost done with them. Drive the hips back. Shift the weight. Shoulders back. We don't have to do as many alternating in the beginning, right? All right, team, good. Take it nice and wide. Switch to that opposite Hand. Let's just cross. Cross that kettlebell to that opposite foot. Drive the hip back, Shift the weight here. I like this handout because that helps me get a nice flat back. Let's add our row right here. Down. Elbow up. Push up out of it. Maybe it's easier to show from this side. Flat back, elbow up, and push. Shift. So what are we doing here? We're forcing the mobility work, right? To really stay down there. Hip opener. Down, up. And here. Yes. Good. Burn. One more. All right, so we're here. We're shifting. Shift, shift, shift here. Bring it up. So we're out here. And row. Shift your weight. 3, 2, 1. Bring it back and row. 3, 2, 1. Bring it back and row. If you need to come up in between, you can. And then drop it back low. If you can stay down the whole time, that back is working, right? Three more. Shift, shift. Yes. Last two. Burning up those legs. One more. Ah, good. Hold it up right here. Stay low. Pulse, pulse. Shoulder blade. Four, three, two. Drop it down. Ah, yes. Walk those feet in, kettlebell. Out of the way. Roll it out. Yes. Let's get a little stretch right here. Ha. How we doing, team? I really want you to roll those arms so we get that back stretch, too, because we worked a lot of those lat muscles as well as hips, glutes, outer thighs. How's that heart rate? Are we feeling it? All right, so that's what it looks like. But look at that, guys. We're over 10 minutes into this workout. It's gonna go by fast. Even though those sets are going to feel long, it's kind of like people tell you when you have kids. The days are long, but the years are short. It's true, right? The sets are gonna be the days. They're gonna be along, but then the workout's gonna be done before you know it. All right, grab a sip of water. Take it down to your mat. We got a chest press to start. I'm gonna give you lots of different options with this because it's going to be our core. Too hot in here, guys. Have to adjust my air. All right, get a little stretch there. If you need that in those hips, grab your heavy to medium kettlebell. Whatever. You got my 17? Bring it here. Core is engaged. We're gonna start with just a press. So we'll start with just your upper body. Give your lower body a break. Then we're gonna add a little bit of core. We'll take it through. Then we'll have some holds and some pulses. All right, stay with me. Listen to my voice. I know you're on your mat. Core is engaged. Everything pulled in. If you need to lift to that bridge, especially if you're in my second or third trimester, people, you can take it up there. Let's take it up. Here we go. Press and down. So it's a close grip press. So what that means we're getting a lot of chest and shoulders, but we're also really targeting the triceps, the back of the arms. You're going to feel those as they come right down by your side. Right. This is your base level. You can always stay right here. Good. We're gonna bring the feet up in tabletop. We're gonna tap them down. We're gonna bring it up slow and controlled. Little taps and up. You can keep it just right there. Again, modification. I want you to take it to the bridge instead, if you want, we're gonna push it out. Push it out. Hold everything in. Push it out. Hold. You can bend the knees or straight legs. Push it out. We're going just this slow so we can manage the presser pressure. We can keep that good. Deep core engagement. If we get going too fast, we might end up pushing out on our abs. We want to be pulling in all the time. Two more. Yes. Last one. I want you to hold it up right here with that kettlebell. Just little dip of the knees to the side. Little dip. It's a small motion. You're not moving the kettlebell, but you're going to push your hands into it. If you're bridging, just take those knees out and in. Out and in. But if you can. Little drop. Yes. Can you get a little lower? Drop those knees. Keep those kettlebell. The kettlebell straight up, pushing into the weight. Yes. Team, breathe. You got four, three, little drop. Hold them up right here. Take the feet out. Wherever is comfortable for you. Little pulses. Pulse in the shoulders. 4, 3, 2. Tap the toes. Tap. Yes. Up or down? 4, 3, 2. Relax. Bring it up. How about a swing team? Yes. Let's grab our heavy kettlebell. I'm gonna go to my heaviest, which I'm going to tell you right now. 12 kilograms. 26 pounds. No. Yeah. 26.4. All right, bring it up right here. If you've never done a swing before, first off, check out my how to do a swing video. Second off, you're gonna keep it with the deadlift. It looks like this. It's just a hinge just here to here. Flat back, just like that. If you've done the swing we're gonna prep it back, we're gonna power it up, lock it onto the top, let it drop. Good power, and then react. It's a reactive exercise. Shoulders back, core zipped. Bring it here in the front. Prep it back. 3, 2. Push those feet into the ground. Here we go. Drive it up, let it drop. Being aware that we're really pushing into the floor, that I'm not arching my back at the top, I'm coming straight up and down. So use your core core to make sure that back is not hyperextending. Right? Bring it up. Drop it down. Up, Drop it down. We got 8, 7, 6, 5, 4, 3, 2, 1. Swing. Relax. Yes. Pedal it here. Catch your breath. Bring it up. All right, team. Water if you need it. Got a lot of those big muscles out of the way. Chest and shoulders, back and legs, glutes. Let's keep it moving. All right, guys, this one looks small, but it's 13 pounds, 6 kilograms. Okay, so. So. Ah, Christopher, you can always do this later or start from the beginning or just jump in. Don't worry. You didn't miss it. All right, team. So gunslinger curl. You know it. You love it. We're gonna curl it here. You're slinging it like a gun. So it's a power move. If you can turn those feet, you can do a little slide. You guys can hear my shoes. I don't have the best floor for this, so I'm going to pick up my feet. Pick up, Right? Pick up. If that's too heavy for you with whatever kettlebell you have, I just want you to take it to the hip to here. We'll add a lunge as we go, Then we'll keep it going. Zip up that core. Shoulders back. Three, two, one. Gunslinger curl. Catch it at the top. Take it back. You're gonna sling it. Catch, take it back. So it's a power move, but I want you to feel controlled. So again, maybe you have a super heavy kettlebell. I love it. Just take it here. You're still gonna get that. Catch that power. Yes. Two more. Catch one more. Let's add a little lunge with it. So you're gonna sling it, you're gonna drop it down in the lunge, back to center. Nice and slow. Sling it, Catch down in the lunge, back to center. Use that core. Down, center. Take it here. Yes. Four more just like that. We love this move. We get power, we get lots of arms. We can usually go a little heavier with our biceps and our upper body because we're using a Little power, right? Last one. All right, team, so I want you to hold it here. We're going hip to shoulder. However, you're holding that kettlebell with the lunge. So I've got mine right here. If you need to shift it to here. That works too. Down and up. Low to high. One more. I want you to hold it here. Tap it in, tap it out. Tap it in. Remember this one last week? You can do it. Yes. Four more. Four. Stay low. Three, two. Good. Stay low. If you can pulse it with the biceps, looks like this. Four, three, two. Oh, burn. Yes. Shake it out. Bring it forward. Let's do little taps. Cross behind. Cross behind. Yes, team. You can do it, little skater. If you want cardio mobility, let's get it done. Breathe. 4, 3, 2, 1. Other side. All right, so gunslinger, curl. Turn into it. Little pivot or pick up of your feet and back. Then we add the lunge. Then we'll take it down and cross curl. So when we get to that, across your body, hip to shoulder. So we engage those obliques, right? Then some step ins, then some pulses. Here we go, gunslinger. Turn it here. Catch back to center. Focus on that upper body and that core and that mobility in your legs. But we don't have to get super low with it, right? Yes. Oh. 14 minutes to go, guys. This workout is flying by. I hope you feel so too. Yes. Breathe. Good. Nice. Add the lunge, gunslinger. Catch it. Lunge it. Just like that. Not fluid. Catch it first. So we feel that core, then drop it down. You got it. Stay with me. And back. Catch it and back. Four more. Right here. Four. And breathe. Three. And back. Two. Last one. Good. Hold it right here. We're crossing hip to shoulder as we lunge. Drop that knee so you can hold the kettlebell just like you have it. Or if you need to shift your placement of your hands a little bit here, it's gonna throw your balance a little bit. That's okay. That's what we want. Yes. Two more. Ah. Burn. Good. Hold it down. Tap it in. Tap it low. Stay low. Hold that kettlebell right at the center. Think about your core. You're pushing into the weight. Core is engaged. Push through that front heel. 4. And breathe. 3, 2. Yes, team, hold it down. If you can. Pulse with the uppers. Yes. Four. Three, two, and breathe. Oh, shake it out. Yes. Little taps, right? Taps. There we go. So shake them out. If you want to make it a little more of that hop skater, I still want you to get the arms to the back, because again, we stretch out the biceps and the shoulders. But hop it if you want more cardio. I know. I'm feeling it. Hope you are too. Yes. Breathe. You got 8, 7, 6, 5, 4, 3, 2, 1. Water. We're taking it down, team. All right, so down with the lighter of your kettlebells. All right, team, we're going to do a half get up. We're not going all the way up. I'm going to give you a few different options. It is a core move, but we get shoulder stability, we get upper body, we get lower body. So if you need to modify again, particularly if you're pregnant, early postpartum healing, a diastasis recti. Instead of the lift with the core, because that's a lot, I want you to take it to a bridge. You can still hold one kettlebell up top with two hands or one. Otherwise, we're here, team. So start here. You got your kettlebell at your right side, that right knee in. If it's left, then it's left and left. Whatever side you have the kettlebell in, you're going to take it down on that elbow. You're going to extend it straight up. Watch me. First, we're gonna build it. Big inhale, big exhale. We're gonna lift. You're coming up to the elbow first. If that's too much with the weight, take the weight away. Just do body weight. Then as we take it up, try to keep it up. You're going to push to the foot. Push through that upper. All the way through. Slowly down, slowly down. If you need to rack the kettlebell, you can. I know it feels like a lot, so stay with me. With or without the kettlebell, if the right hand has the kettlebell, the right knee is in. Other arm, other leg out. Big inhale, big exhale. Lift. Here we go. You're bringing it up to the elbow. Slowly down. Bring it up. You're turning your body. If you need to rack it in between and make it a little more of a press, you can. Or again. No weight. And breathe. One more. Like this. Now let's take it all the way up. Half. Get up. You're coming. Push to the foot. Push through the hand. Up. Slowly down. Slowly down. Right here. Big inhale up. It should be slow. It should feel tough even though we're taking it slow. Two more. Again. No weight works too. Up. You're still gonna feel it up. We got that arm pushing from the ground. We got that leg. Glutes and hamstrings. Last one. Take it up. Take it up. Yes, down. And down. Swing that kettlebell around to that other side. Open up. Oh. Get a little arms movement here to here. Right? Breathe. Little stretch. Grab that kettlebell. Other side. We're doing the same thing over here. You can do it. So kettlebell up or body weight. Bring that knee in. Four with just the lift. Four halfway up. Here we go. Breathe. Exhale. Take it up slowly down. Exhale. Talking in the athletic club, we did the full get up, which is where you come all the way up out of a lunge yesterday, and we talked about. One of the reasons I don't put it in many of my videos here on YouTube is because it takes forever, but you can tell why it needs to. Right. This time, bring it up. Push up on that hand. Push up on that foot. Angle your body slowly down. Slowly down. Breathe. Three more up. Yes. No. Weight works too. It's up to you. Two more. My athletic clubbers who did the whole thing yesterday. Good for you. Two days in a row is not easy. Last one up. Up and down. Yes, team. Ah. Kettlebell to the side. Open it up right here. Let's get a little tricep isolation. Since we're here first, open those arms up. You can swing little arm circles. If you want to add a little core with it, you can bring it here to here. But mostly I want that shoulder mobility. So just swing those arms. This is really what we're going for. But if you're really glutton for punishment and you want more abs, get it here if that's appropriate for you. Two more. Last one. Yes. And relax. Oh, good work, everybody. All right, grab that kettlebell on your back. It's a triceps and bridge. We're running out of time, so let's get right into it. Triceps up in the bridge. We're just here. Bend at the elbows. Here we go. Join me if you have a heavy kettlebell. If you're not comfortable doing that tricep extension over your head. I know. I get it. Just take it right to that press that we did before. You'll still get the tries. I know you should be feeling them. Breathe down and up. Yes. Let's go. Four more. Four and three. Ah. Two. Last one. Yes. Team. We don't need any pulses here. Let's go ahead and bring it up. Shake it out. Stretch those legs because we're. We're going right into a swing. Everything is working here. All right, Heavy kettlebell if you got it. Deadlift if you need to modify. Remember, your modification is just right here. Otherwise, let's get into that swing. Let's power it up. Shoulders back. Hinge it here. Join me. Prep it. 3, 2, 1, power. Drive it up. Lock it out. You got it. Stay with me. Oh, man. Yes, team. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. Swing and relax. Pedal those feet. Yes, you can. We are so close. Look at that clock. Ha. One. Whoo. Breathe. Let's see one more round. Let's take it here. All right, team, so we got it. With that heavy to medium kettlebell, we're gonna take those toes out in a squat. We're gonna do a clean with two hands. So watch me here. We're down and up. Down and up. If that feels weird to you, just keep that kettlebell down for the squat. We are almost done, so stay with me. We're gonna add a press on, and then we'll really finish it strong. Here we go. Kettlebell in the center. Toes are out. Core zipped. Here we go. Take it up. Drop it down, take it up, drop it down. As you do that clean, I want you to think about a couple things. Locking out with those arms. I know the arms are tired, but also locking out with that core. Core in and up. Take it up. Yes. Let's add a press right here. We're up. We're back. Press. Down and down. Up press. Here we go. Up. Burn. Dig it up. Yes, team, breathe. Good. Two more. Last one. Good. Hold it here. Slide it in. Inner thighs. Yes. Breathe. Looks like this. Four more. Just your legs. We're gonna add the press in a minute. Keep that chest lifted. I know we're tired. Up and down. Here we go. 8, 7, 6, 5. Next level. 4, 3, 2, 1. Hold it down. Pulse. Inner thighs, glutes. Yes, you can. Four, three, two. Hold it down. Pulse those shoulders. Yes, you can. Four, three million two. Breathe. I know, right? Yes, team. Breathe. Catch your breath. Quick sip of water. What do you think, guys, huh? Breathe. How we doing? Do you think we have time for a bonus move? I think we do, and we're gonna take it down. It is a core bonus move, so if you need to modify, I want you to take it up top or you're gonna stay on your knees. All right? So I'm going to show you both really quick, heavy to medium kettlebell in the center. You're here. We're popping up into that bear plank. We're pulling it through two times. We're popping it back. We're running. Four, three, two. Pop it in. You're gonna break dance to the side. Oh, no. Sorry. You're gonna turn side plank to the side. Not break dance, side plank to the side, back in, pop it up, then pop it back. So your pop up is your ending. Don't worry. I'm gonna talk you through that. I know that felt like a lot, but that pop up is just a little. Get off your wrist for just a second if you need to. Angela says, hell, yeah. Here we go. All right, if you need to stay up top, then I want you just to squat and hand off your kettlebell mountain climber for four, right? And then you're just gonna go side knee, side knee, side knee, side knee. Make sense? So squat, handoff, standing mountain climber, side knee for four. The rest of us, we're gonna take it down. I'm gonna talk you through it. Don't worry. I know that sounded like a lot. That. Zip it up, bring it here. Lift up into that bear plank if you can. Here we go. Cross it through. Cross it through, pop it back, run it. Four. Three. Two. Side plank. Four. Ah. Three. Watch that balance. Two. One. Pop it up. Pop it back to the knees. Here we go. Cross and cross. Pop it back, run it. Four. Three, two. Side plank. Rotate. Rotate. Two more. Pop it up just to give your wrist a little break. Hang out in that squat, and then pop it back. Bear plank. Here we go. Cross it over, Cross it over, pop it back. Run it. Four. Three, two. Side plank or single side knee? Reach. Two more, huh? Pop it up, pop it back. I'm gonna stay up top with you guys here. Cross it over. Cross it over. Standing. 4. 3. 2. Side plank or side knee? Yes. Finish it. Pop it up right there. Yes. Team. Sorry. I know that was a lot of parts on that side plank. I had that side plank in my brain, but I was in that bear plank position, so had to think through it on the fly. All right, Naomi. Yes. Let's do it. Shake it out, team. You did it. It's a lot of moving parts in that workout, and you showed up. I don't care what it looks like. So don't be beating yourself up thinking, oh, I look so uncoordinated. Oh, I didn't get it. Were you moving? Yes. That's all that matters. It was safe. It was effective. That heart was pumping. Those muscles were working. You were getting strength. You were getting mobility. You're getting endurance. Sit back, hamstring, stretch. Ah. I know I'm feeling it. I hope you are too. I know it feels a little bit like chaos. It's kind of appropriate that my kids run around like crazy. And then we go right into a crazy workout. Right is my life. Hips, back, Lean into it here. All right, team, if you're able to hang out for a few minutes, I'll grab my computer. We'll do a little Q A. If anybody has any questions, roll those shoulders. I will be happy to answer. I'm going to talk a little bit about what's coming up the next couple weeks. Next level, November, we're gonna finish it out. And then moving into holiday hit. Roll those hips. Brain, not pain. That's right, Paula. Even my brain was super confused on that one. Right, Bring that foot up if you can to get that quad stretch. If you need to keep it low, just tilt that hip forward, fingertips to the back, the back. If you have a wall, have a wall. Ah. I bet Janine was in Europe over the summer. Had to do some kilo to pound conversions. I know. I'm always trying to do that because I know we have so many body fitters around the world. Obviously, I'm in the U.S. we use pounds. I don't know why nobody else does. Whoo. But thankfully, that's what I love about these TRX kettlebells. Now, guys, is that they tell me they also have dumbbells. And of course, the T. Rex suspension trainer. I'm so glad you jumped into it, Dixie. Sorry you missed the beginning. Ah, tall use 12 pound catalog. Yes. Amazing, huh? Shake it out. Let's take those arms to the front, chin to your chest. Oh. Ready to step start the Saturday. Maybe if you're on the west coast of the US like me, ready to go to bed. Maybe you all across the pond. Whatever it is, I hope you're feeling good. I hope you're leaving this workout more energized and in a better mood than when you started, huh? Not like we wake up in a bad mood. Maybe if our 3 year old has a runny nose and kept you up, up all night, who knows? Could be talking about me. Aaron. Yes. Yes. Good, you did. Holiday hit. Holiday hit is coming up in a couple weeks, you guys. It's gonna be so much fun. Dixie, use your 20 pound kettlebell. Amazing. Dana, thank you. I'm so glad to see your name here. All right, Mary. Thank you, Mel. You're welcome. For the half get ups. Mel loves a good full get up as we did in the athletic club yesterday. But again, it is tricky and it takes a lot of time, so. All right, team, grabbing my computer here if anybody has any questions. Oh, you guys, I keep forgetting this one big, deep Breath in and out. You did it. That was your next level. Kettlebell burner workout. Great job, everybody. Ha. I know. I would never forget that in a filmed workout, but sometimes in these lives, I'm just in a hurry to talk to you guys. All right, team, sit in a way that is comfortable for you. I'm gonna get a little hip stretch here. Sabine. Yes, that did go by so quickly. Right, so that's the thing. Sometimes we love those workouts that are circuits where we repeat. No, not everybody does. But often they feel a little longer. These are those long, long sets. But then we're done with them. We get through it quick. Charlotte, use your 16 kilogram for swings. Amazing. Ah, I'm so proud of you. That was heavier than me. Yes, because I have my 12 for swings. Good work. All right, team, I'm gonna scroll through your questions here. Let me get all set up. All right. You did it, Jan. Yes. Let's see. Bye, Naomi. Thank you for joining. Yeah, Trishy, love the get up variations. Thank you so much. Yeah, it's a tough move, even though it feels like it shouldn't be, but it is. Let's see. Mia, birthday weekend. Happy birthday. I'll do this later to reward myself. I love that perspective. Happy birthday, Mia. If you're still watching, reward yourself with a workout. Yes. Because so often we do that thing that we do, right? Oh, we think it's punishment or we think, oh, I have to, I have to work off all of the calories that I ate for my birthday dinner or my birthday cake. No, don't do that. And reminder, because we got holidays coming up. You don't have to earn your holiday meal. You don't have to punish yourself because you ate so much. There's no this or that. We get to move our bodies. It's a privilege, it's a reward. Thank you, Nia. All right. And that good food that we're going to enjoy during the holidays, we're going to enjoy it. We're going to move our bodies. We're going to get the good stuff in as well. That's what holiday hibs about. So join me for that. Let's see. Good. I'm here. Love the holiday hit too. Good. Get excited. Oh, I am so glad that you made it too, Katie. Amazing. All right. Lee says I lost 25 pounds from COVID Any suggestions on weight gain? Oh, lost smell and taste. It's been 20 months. I can't gain weight. I am so, so sorry, Lee. You know, as I feel like in the fitness world, so many people are trying to lose weight and we forget that there are times when we, when it happens when we don't want it. I'm so sorry that you have not been able to smell or taste anything. So how much protein intake can a woman eat? It's a little bit tricky. A lot of times we say half a pound per pound of body weight, but it's not a one size fits all. So I wouldn't worry that you're getting too much or too little. I would just try to get a little extra protein because you're trying to put on weight. Other tips for trying to put on weight, and these are tips for parents who maybe have kids. My son for a long time was in the really low weight range. Cook everything that you're cooking in butter or oil. Don't feel bad adding butter or oil. Again, these are your healthy fats. Make sure you're looking for those healthy fats like your nuts, your nutrients, butters. Put peanut butter on everything. Make yourself smoothies where you add peanut butter or avocado or these things that are those healthy fats. Avocado is another great option, but also setting your alarm and maybe eating every few hours, it's tough. The weight. How do I gain weight? Is not a question I get often, but there are some little tricks and tips to do it in a healthy way where you're not just. Just trying to eat as much as you can. So healthy fats, butter, oil, all of it on everything and yeah, up that protein. I wouldn't worry too much about getting too much for where you are right now. So. And listen to your body. If something doesn't feel good, don't do it. Sabine, what do you recommend when you're sore? The day after a workout, Workout anyway, or take a break. I think you go by how you feel. If you're so sore that you feel like you can't move, I recommend some light cardio or an active recovery. That's why I have those workouts on my channel that are called active recovery, cardio, mobility, things like that. Often what happens is you feel so sore and you think, there's no way I'm going to get through a workout. That was honestly me today because we did a workout yesterday and I filmed some stuff yesterday. I was like, oh, I'm never going to be able to do this. Once you start moving, you get the blood flowing, you get everything kind of loose and up and warm and feeling good. Usually you feel better and you can get through it. I would say if you're super sore from a heavy weight workout. Then I would try to do something different the next day. But know that you can get moving. There's not a hard and fast rule that you should or shouldn't do something. Listen to your body. I usually say start with five or 10 minutes. Move your body. If you feel better, roll with it, keep going. If you don't feel better, then feel free to get to take a rest. Also foam rolling. Speaking of rolling, foam rolling and your stretches are really good for that as well. So. All right team, let's see what else. What other questions do we have? Jimmy, guys, saw you on Instagram when I had my hair down. I know it's not often, right? Went to our first wedding in two years. It was amazing. Amazing. Molly, love your workout outfits. Ah. So thank you. Yes, I do wear a lot of fabletics. This I all got. I got all from TJ Maxx. So I don't know what the brands are. I'll try to look. I just tried a new brand called Buff Bunny. I was wearing them last Saturday and I actually really do love their sports bras. I love the sports bras that are like the longer line like this and those had really good support. They have really pretty backs. You know, like the cross stuff like that that I feel like I can usually never wear because it doesn't have enough support. But theirs are really supportive. So. Buffbunny.com I know. And then I also really love Lululemon. I know guys, they're a little bit pricey, but it's really good stuff. I have some of theirs that I've worn for 10 plus years. Anyway, what else do we got? Everybody is wishing a happy birthday to Nia. Charlotte did the. It's an evening workout for her. Right. I know it depends on where you are. Let's see. Charlotte says for some reason the muscles in the front of my shoulders are really sore today. I think it must have been those flies we did sometime those this week. Possibly. The other thing that happens to me a lot, Charlotte, flies. Probably because we don't do them as often as we do a chest press. I would say that might be. If you're talking about like right here. Yes. Because that's those chest muscles that run across your pectoralis. So if that's what you're feeling, if you're feeling it here, that's where I get kind of sore. The other thing that really gets me, Charlotte and I know that you are probably at your desk often enough. Is this right? So making sure that you're stretching, but I'm guessing if it's here that you're feeling, yes, that would be those flies. So getting that stretch on the wall where you really open it up and look over, over that, that should help a lot. But, yeah, probably store, because we don't do those as often. Whitney says, I've been working out for six months and I love it, but I feel like I'm getting bigger instead of smaller. So, Whitney, I would say a couple of things. One, sort of the obvious answer that I don't really love to give, but it is the thing. Check your nutrition. Are you. Do you feel like you have your nutrition in check? And by that, I don't mean restricting your calories, I don't mean counting calories. But are you getting enough nutrients to fuel your body for working out? Are you getting enough protein? Are you getting enough of your fruits and vegetables? Most of us don't get enough. It's possible when we start working out, we do tend to be a little bit hungrier. It doesn't mean that you shouldn't eat more. You should listen to your body. But you may have to be careful because sometimes when we start a workout program, we get a few months in, we end up just snacking more often. So just being a little more intentional. Again, these are things that we talk about in the athletic Club, mindful eating. I don't think you should diet. I don't think you should restrict anything. But it's all about getting the good stuff in. So that could be it. The other thing is that what happens when we start working out is our muscles for women, women, as you've probably heard, do not have enough testosterone. It is not naturally something that happens to us with our biological makeup to put on muscle mass. So chances are that's not what's happening. But things do get a little lifted. So sometimes people say, oh, I just feel like my pants are a little tighter, like in my legs and my butt. And it's not that you're getting bigger, it's that everything is lifting. It's getting tighter. It's getting lifted. It's. Yeah, it's. It's right. So more toned. We do end up getting leaner, but a lot of times that takes a little bit more time. So I would say check your nutrition. Make sure that you're getting enough of the good stuff in. Don't stress too much about it, because I don't want you to be obsessive or thinking too much about it. But also looking at, are you going just by how your clothes are fitting. Are you going just by how you feel? The other thing that happens is when we start working out, we get a little inflammation because we get micro tears in our muscles and, and we sometimes put on a little water weight for that. It doesn't last, I promise. So there could be a lot of different options, but I would say stay the course, keep working hard, and if you need to up your game a little bit in terms of getting a little more cardio or getting a few more days in the week, try that. But again, those are some things that we talk a lot about. More in depth in the Bodyfit athletic club. We just talked about when you hit a plateau. We talked about the nutrition side as well as the fitness side. So we really dive deep into those subjects because I only have so much time in these lives to cover that. Ashley, is it okay to breastfeed shortly after working out? Totally. Yep. Yep. If that baby is hungry, go for it. Let's see. Bye, Mel. Have a great weekend. Looking forward to week three of next level November. Me too. All right. Maya has to go run and do stupid chores. I know. Chores are stupid. Let's see. Did I miss any more questions? The bed is so sweaty. Yeah. Some people say I like no more than two moves. If you look for some of my workouts, especially the ones like total body, strong full body strength, things like that, a lot of those are what we call back to basics where you're just going to do one move, that is totally fine. I'll try to find a better way to organize those. But yeah, I get it. And that's why I always say you can always stick with just the base level because I know sometimes it feels like a lot. Totally fine. Emma's asking cold shower or ice bath after grueling workouts. You know, an ice bath is something that I don't recommend it. I don't think it's beneficial. It's something that high level athletes sometimes do if they are feeling a lot of pain and they need to recover quickly. But I don't think it's necessary for the everyday athlete. We're all athletes because why enjoy yourself, you know, go take a nice warm shower or if you're me, hot shower. Anyway. All right, team, so next level November. We have two, two more weeks. We're going to keep it going. We have some good stuff coming up. If you're in the US for the, for the holiday week where it's not too crazy and then we will go into holiday hit. So make sure that you are on my email list. Holiday hit two. We did it last year. It was so much fun. We have a Facebook group you can join to go along with that. You get all the information in your emails, so make sure you're on the email list. Make sure you're following me on social media. Odif Fit by Amy. Let's see. Somebody was asking a question. No. Okay, I'll scroll through, and if I missed it, I'll try to answer you. All right, team. Okay, guys, so have a great weekend, and I will see you next week. We will do it all again with body weight. Make sure you have the kids calendar and make sure that you are subscribed to the YouTube channel so we can keep working out together. Have a great weekend, everybody. Bye.