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

Happy Saturday. Welcome, everybody. Yvette is here. Let's get the burn on. Reva is here. Hey, Dolores, Lisa. Can you guys wave to the camera and say hi to everybody? Whoa. All right, crazy time over here as usual. Welcome. Today we are doing a live Body Weight Next Level Burn workout. No equipment needed. All right, you guys want to go with daddy? All right. Yes. Ashley is here. Yeah. No, you got the other ball inside. You got so many toys inside. You don't need to take toys from the gym. Hey, Angela is here. All right, let's go with daddy. I'm sorry, buddy. I know that makes you sad. Okay, go in, go in, go in with Daddy. Okay, Bye, guys. Bye, guys. Hey, Laura. It's all Aloisia. Julie is here in Israel. Yes, I am looking forward to this workout as well. Well, I don't know if you guys caught my son's pouty face in the camera. He wants to take my big exercise ball inside to play because we did that last week. Oh, I hear some crying. Anyway. Hey, Jennifer. And Alberta Whitney is here. Amy, third live. Excited to join. Happy Thanksgiving, everybody. Yes, thank you, Ashley, Simone. Good morning. All right, team, so we are going to get it done. Body Weight Next Level burn. We are closing out Next level November here. And guess what, team? I'm going to talk about it after we finish our workout. But coming up, starting next week, not this coming week, but the week after Holiday hit is back. So we're going to talk about that. If you've never done a live before, after we do a 35 minute workout, we are going to hang out. If you have any questions, you can put them in the chat, wait till the end if you will because that's when I will see them so I don't have to scroll back a bunch. But. But we can do a quick Q and A and then I'll explain a little bit about what is coming up with Holiday Hit two. It is going to be a good time. Oh, thank you, Angela, for noticing my new shelving. We're just trying to upgrade a little bit in here, decorate a little bit more. Just wait till you see the decorations for Holiday Hit. Get excited. All right, so Body weight Next Level Burn. If you were here for dumbbell or kettlebell, Next Level Burn similar where we have some longer muscle endurance sets. We where we add a bunch of stuff in but essentially it's a no repeat workout unless we have right side and left side. But we're going to get it done quickly. Yay. Linda made it. All right, team, so make sure you have space to move. That is all that you need. Make sure you have water. I'm going to turn my fan on here, and we will wait to. There we go. All right, so thank you, Reba. All right, so we're gonna start with a quick little warm up. And then, of course, just like always, I will give you lots of different options. Something's not right for you. Be where you are today. Work to your level. Thank you for showing up. If you showed up, you are successful. All right, so let's go ahead and start just warming up our bodies. You can march it, you can jog it. Whatever feels good for you. Let's shake everything out. Any stress from the week, from the month, whatever it is, whatever is going on for you, let's just let it all go. Let's be here for this workout. We're gonna get it done. Roll those shoulders, Vivian. Hi. Thank you. Thank you for complimenting our decor. Vivian, our Body Fit registered dietitian. Oh, a lot of you guys know her, especially if you're in the Body Fit athletic club. One big, deep breath in. Hey, Jessica and Denise, big reach. One more. Hi. Let's take it out nice and wide. Take those legs out nice and wide, too. And just shift your weight as we roll through those shoulders, elbows, and wrists. Right. Sandra made 10,000 steps. Amazing. Are you doing the workout as well? Awesome. Let's take it flat back down and round it up. Roll through that back if you're feeling tight today, like me from a long week, let's shake it all out. Let's step it out right here. Down, reach it up. Take it down, reach it up into that side Lunge. Next level, Burn body weight. No equipment needed. Right here. Let's hinge it. Little arm swing. Julie made it to your first live. Yes. Team, I am so excited that you are here. Let's reach down, reach it up. So I want you to feel that hinge in the back of the legs. Feel that stretch down and up. Then if you are able, let's walk it out to that inchworm. Feel that stretch through the back. Walk it back. Yes. All the way out. Feel that stretch. You can take as many steps as you need to to get out, as many as you need to get back. Let's hold this one down. If you're able to take those knees across, just a little tap, warming up through the core. And then if you're able, press back down. Dog to plank you. You can be on your knees for this as well. Just stretch out through the back of the legs. One more. Walk it back. Yes. Ha. Reach it back and tap. All right, so next level, burn. Just like we did with dumbbell and kettlebell the last few Saturdays if you were here. We're gonna have long muscle endurance sets. If you're able, drop this knee down, reach it over, then take that hand down, reach it up. 3, 2, 1. Something different here. Take that top arm. Reach under and up three times. One more. Yes. Step through other side. So longer muscle endurance sets. Drop that knee where we're adding on, where we add on different angles. Reach that arm through and up. And we may add some little pulses or some holds for a burn. Step it up and in. Round it up. Tap and reach across. Becky is here. Amanda. Yay. Nia. Awesome. Welcome, everybody. Thank you for being here today. So we will keep it pretty isolated. Upper body, lower body, core. But some things will be compound moves. Again, it's all body weight, so nothing crazy. And, of course, you have options. Everything we do, we start with the base level. You can always stay there. Bring that hamstring up to the back squeeze. So start with that base level as that's where you are. We'll all start with the base level. And if you want to stay there or if you want to add on, you can. Let's take it across right here. Up here. I'm glad that you made it too. All right. My heart is pumping. I hope yours is to grab a quick sip of water if you need it. You don't need to grab any equipment, just your body. All right, team, let's start. Toes out. Nice plie. Squat core, is it? Shoulders back. We'll add some upper body. About halfway through, we'll switch our movement. We'll keep it going, but for here, shoulders back. Core zipped and engaged. Lift up on that pelvic floor. Chest open. Here we go. Drop it down. Bring it up. Hey, honey, you are here. You made it. So that turnout can be whatever is best for you. If you need to have them a little more forward for a sumo plie squat, you can. If you have a little more turnout, that's okay, too. Use this time to really focus on form. Down, lift up. Connect with the pelvic floor. Connect with the core and breathe. Yes. Just lower body, but we're gonna add some upper. Here's what we're gonna do. I want you to put your hands together. Elbows together. We're gonna go down. Press up so you're pressing them in. I know it looks a little funny, but trust me, you're gonna feel it in the Arms in the triceps, in the shoulders. Drop it down. Bring it up here to here. Yes. Core is engaging. And we're not arching. We're connecting at the top. Four more right here for Julia. Made it first live. Welcome. Two. All right, I want you to hold it down. Pulse up with those arms. Push your hands together again. I know it looks a little weird. Push the elbows together. Push the hands together. Feel those triceps. Little higher. 8. Stay low if you can. 4, 3, 2. Drop it low. Watch here. In and out, in and out. Just keep those hands together. Four more. Four. Burn. Three, two. Good. We're gonna pulse with both. So pulse down and up. Push the hands together. Push the elbows together. Squeeze up in the inner thighs and glutes all the way through. Connecting with that core. Yes. Breathe. Three, two, one. Shake it out right here. Ah. Little taps right here. Cardio mobility, that little pulse, that little push with our hands is pretty deceptive, right? You feel that burn? Some triceps, some arms. Catch your breath. Big arms. If you want to make it a little more of a tap. So we're getting some cardio mobility in between. So we shake out everything. But it's up to you if you want more of the mobility. Keep it low impact. If you want to add a little more cardio, you can add that little hop to it. Yes. 4, 3, 2, and 1. Let's take it down to the mat. I know. Starting off strong with our push ups. All right, guys, so you have several options. If you can stay on your knees, you get a little stretch through those hip flexors, you can take that push up to the wall. If you need to walk your feet back, a little bit of an angle, you can be at an incline. You can be on your knees, what we call quadruped here, all fours, especially if you're pre post healing a doctor. Knees here or toes? I'm gonna be in the middle right here with my knees. Go ahead. Elbows at a 45 degree angle. Zip up that core. Starting with that regular push up. Here we go. Take it down, press it up, take it down, press it up. So think about that core being engaged if you're on your toes. If you need to go a little shorter with that range of motion, or drop to the knees, get a little further. Whatever is best for you. We just talked about this in the Body Fit Athletic Club yesterday about is it better to try to crank out the more challenging version, have less range of motion or to drop to the knees? It's really an either or or both. So do what is best for you. Let's go. 3, 2. Use your core. 1. Hold at the top. We're gonna do a little stretch back and then here into your push up. So you can go here, Little bear. Stretch. Push up Here. Sit back. Keep those knees off the ground and push up. Or think child's pose and push up. Child's pose and push up. I know you're feeling it back and here or somewhere in between, you can still do that. Little bear. And then drop to your knees. Two more. Yes. Burn. Last one. Good. Everybody stretch back. Child's pose. We're staying right here. We got one more level. Watch me here. Take your hands out. Take them in. Elbows close. Take them out. Take them in. Knees, knees, or toes or wall. Take them out. Take them in. If you want, you can add a little pulse to it. Take it in. Pulse. Take it out. Pulse. Take it in. I know it's long, but you can do it. It's a small little bend in and out. When you're in, point those elbows to the back so we really get the triceps. Make it burn all through that upper body. I know, I know. It's long for 3, 2, 1, rest. Stretch it back right. I know. I want you to roll those hands over. Little stretch right here. Lots of core on that. So we're gonna jump back up to some lower body. Roll through those wrists if you need to. Open up those arms and chest. Quick sip of water if you need it. We're blowing through it, guys. All right, we are back to lower body. Since that was upper and core. So much core. Working on the push ups. I know that was a long set for push ups that we don't normally do. All right, starting with a regular lunge, we're here. We're gonna step back into it. Step it up all on one side. So of course, this means we get both sides. We'll add some upper. We'll add some smaller movements. Zip up that core. Shoulders back. Start with that. Right leg forward. Left leg stepping, coming back. Here we go. Drop it down. Press it up. So slow and controlled modification. You can just tap back. Keep that front leg working. You can hold on to the wall or a sturdy chair, countertop, whatever. You need to get a little lower if that's better for you. For balance, take it down and up. Two more like this. One more. Watch my upper body. We're gonna squeeze out. We're gonna squeeze in. We're gonna squeeze out in the back. Squeeze in. Pull those elbows down if you want. Squeeze in. So we get back and shoulders. Breathe it down as you lunge. Yes. Take it here. Good. Last one right here. Watch me here. We're gonna go three, two, squeeze. All the way up. Tap, close, out. In and out. Sorry. Upper body goes with it. On that third one, you're getting out. Big squeeze and pull down. Four more. Out, out. So you're just starting close than getting a little wider. Two more. Last one. Good. Hold it here. Down. Pulse. Shoulder blades. Just hold a nice stationary lunge. If you need a little break, you can bring it up. If you can keep it low. Right here. Squeeze. 8, 7, 6, 5, 4, 3, 2. Step it in. Right here. We're going down. One leg. Deadlift. Squeeze it out. Arms here. You can do the kickstand with this foot here. Just lean, but push through the front heel. Big squeeze through the back. Yes. Four more. Four. It's slow. Use that balance. I know. Three. Use the wall if you need to last. Two. One more. Yes. Shake it out right here. Stretch. See if I can remember all of that on the other side. Let's get it done again. Long sets, but look at that, guys. We're almost 15 minutes into this, so let's get it done. All right, Shake it out. If you want more of that cardio, pick up your pace. Flex that foot. It can be lower, high. We're stretching arms, stretching legs. You got four. Three, two, one. Relax. All right, catch your breath. Same thing. From here, we're stepping back into the lunge. We'll add that pull down. We'll take it three time pulse. We'll add the deadlift. I think that's all of it. All right, zip up that core. Shoulders back. Lunge it. Here we go. Just your lunge. Step it up. Slow and controlled. You don't need to go fast on this. Your heart rate is already up, right? And we're gonna get it up. We really want to focus on that good form for this base level. Keep it going. Core engaged. And up. Drive up through that heel. Remember modification? You can just tap it back or balance if you need to. Arms out. And then here we go. Pull them back so you can start just opening up. You're just squeezing. And then if you can, pull those elbows down. Right, so we really think of a pull down like a lat. Pull down with your weights. Let's go. Four, Squeeze. Three, two, one more. All right, three, two, one. Three, two, one. With your legs, you're starting close and going further back, further back. Getting a little lower each time. Arms are just kind of following. Big squeeze. At the bottom. Down, down. Squeeze. Four more. Four. Pull. Yes. Three. So a lot of what we're doing with this upper body. I know you're feeling it, but a lot of mobility. Right? Chest opener. Yes. Hold it right here. Pulse. Stay low, stay low. Squeeze in your back. Pull down. Try to stay low if you can. You can bring it up if you need to. Don't forget about that core. Shoulders. 4, 3, 2. We're gonna tap it down, tap it down. Big arms. Take them wide or kickstand. You can have that hand for balance, but push through that front heel. Either way. Arms squeeze. Big opener. Yes. Four more. Four. Squeeze. Three. Ah, good. Last two. One more. Breathe. Yes. Shake it out right here. Here. Stretch. Yes. Ha. Let's pick up that pace if we can. Big arms. Again. Your legs don't have to be high, but I want you to flex that foot so we get that stretch. Arms just here to here, so you're stretching it out. So again, a lot of this, no equipment. Upper body like this, you're gonna get the strength, but you're also getting a lot of mobility. How much do we do this every day? All day, Every day. Open it up. Right. Keep it going. 4, 8, 7, 6, 5, 4, 3, 2. Relax. Shake out those legs. All right, team, take it down. We're gonna get a little bit of core. Let's isolate some core here. All right, team, we're taking it down. All the way down your back. Come on your side to do it. If you need to modify, you're gonna do different versions of this. Using your bridge and using that core or bringing one knee in at a time, all right? Especially prenatal, early post healing, and diastasis. All right? But everybody else, if you can, we're starting right here. We're starting right here. We're just going to do a big reach with the upper, but keep the lower intact. Here we go. Big inhale, big exhale. So movement through the arms first, right? Mobility. Take it out. We're gonna add on to this. Think about getting that big stretch over your head. Core is engaged. Now add the legs to it. Take it out. You decide if you need to keep it higher or if you can get a little lower. But I want you to keep it nice and slow to make sure that you can maintain that core control. Right? Breathe everything in. Inhale, exhale, all the way through. Adding on to this if you want. Little lift of the shoulders, right? Everything out. Peel it up. Little lift of the shoulders. Still keeping it slow and control. If you're doing the Bridge. I want you to just do that with the arms, right as you come up with the bridge. Arms and legs. Let's go. 4. Everything in. 3. Everything in. Yes. 2, 1. Yes. Hold it here. We're gonna cross and cross. You decide if you're keeping it high. Again, modification. Keep the upper body down and just do taps or take it to a bridge. It's up to you. I know that's a lot of bridging, but you can do it. Let's go. 4, 3, 2. Hold it here. Right here. You're going outside of the elbow, outside of the knee, inside of the knee, outside if you can. Inside, outside, inside, outside. Switch it inside, outside. I switched. I know it's a little pulse. Try to keep that opposite leg low. Who's feeling the burn? One more and relax. Yes. Big stretch. Roll it up. Stretch it over through that back. Roll it. Let's bring it up. What are we doing next? Fifth teen, minutes to go. Right, Quick sip. Yes, team. All right, so we're keeping it here. We're gonna take it to a side lunge. We're gonna add a little pull for our back, a little push forward. Side lunge. You're stepping into it. We'll start. We'll start alternating here. Then we'll add that upper body, right? So core engage. Chest open and proud. Stepping to the side. Here we go. Yay. Hey. Cindy from Ohio with a mom of three. I love it. Sit deep as we're stepping into this. Again, Base level. Start slow. I really want you to think about driving the hips back. Straight leg, bent leg. Shift your weight into that hip. Push it forward here to here. Watch my arms right here. I'm gonna pull back. I'm gonna push it forward. Pull back. Push it forward as I pull back. Elbows are coming right by my side. Squeeze in the back as I come forward, I'm bringing those hands and those arms together as much as you can, right? So back and forward. Back and forward. Let's go. Four. Squeeze in the shoulder blades. Squeezing the biceps. Three, two. One more. Right here. Good. I want you to take it down right here. We're gonna pulse with the shoulder blades coming to the back. Pull those elbows together. Pulse in the hip. Keep squeezing for eight. Seven, six, five, four, three, two. Take it here. Little pulses. It's biceps so it's small. You can be straight up and down. Soft bend in the knees. I know it looks silly, but you feel it, right? Push Those elbows in 4, 3, 2. Take it other side. Pulse and pull. Shift to the your weight to that Hip as you pulse the elbows behind. Squeeze. 4, 8, 7, 6, 5, 4, 3, 2. Take it here. Pulse core engaged. Doing a little bit higher pulse, right? Breathe. 8, 7, 6, 5, 4, 3, 2. Cardio mobility. Take it down, shuffle it through. Down, shuffle, reach. Arms forward and back. Swing it low. Impact. You're here. Take it here if you can. Yes. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. Shake it out. Yes, team. Next level. Burn. Are you feeling it? I hope that you are. Let's take it all the way down again. Little stretch of those hip flexors if that's comfortable on your knees. Grab some water if you need it. Let's take it all the way down. So if you need to modify, we're gonna come on all fours, and you're gonna have varying versions of your bird dog, right? So you're gonna come up when we come back. You're gonna squeeze it in, squeeze it out if you're able. Take it all the way down. We're gonna start here with that. Superman or Superwoman. You're lifting the legs, lifting the arms. Doesn't have to be super high. I know most of us are pretty tight in our back, so do the best you can. Let's lift it up. Here we go. So up, take it down. Slow and controlled. Squeeze through the back all the way, upper back and shoulders, down through the mid and lower back, and then getting that glutes and hamstrings. Modification. You're just bird dog. Back to center. Take it big reach. Back to center. Two more. Last one. Take it up and hold right here. Watch me. I'm bringing my heels together, my elbows together, everything out. Squeeze and out. So thumbs together, elbows and heels together. Staying lifted if you can. Modification. You're just squeeze and out. Switch. Squeeze and out. Switch. Keep it going, team. Yes. And breathe. Let's go. Four, three. All the way through your back. Two. Last one. Hold it here. Heels together, little pulses up. See that little lift? If you're watching me, I'm. I'm squeezing my feet together. I'm lifting the knees and legs. 8, 7, 6, 5, 4. 3, 2. Drop to the knees. I want you to do little pulses from here. So watch me. My elbows are pointing back. I'm getting the back of the arms. If you're on your knees, you're just down with the pulse instead of up with the pulse. Keep it going. 8, 7, 6, 5, 4, 3, 2. Relax. Stretch it back. Child's pose. Yes. Ah. Stay here, team. Let's come on. Back up to our feet. Let's get it done. We are so close, right? Shake everything out. Ah. Let's go side to side. Cardio mobility. Just step, touch. We're here, right? Swing those arms. Couple more things. I know. Famous last words, right? Maybe a bonus move. Who knows? But we're gonna get it done. Little hop, little hop. Breathe. Yes. Up to you if you want to make it even more of that skater, even a little bit lower. Four, eight, seven. Keep breathing. Six, five, four, three, two, one. Relax. Shake it out quick. Six, sip. All right, a little standing core and cardio before we take it down. All right? You know it. Cross inside. Join me right here. Open up that chest. Start slow. Take it across and side. If you need to balance on the wall, Just bring it across. Bring it in. Four more. Four, breathe. Three, two, one, more. Focus on that core. Let's just your cross. Here we go. Cross, cross. Up to you if you need to tap here or cross. Push into that leg. We want that leg working too. Yes. Breathe. Four, three, two. To the side. Take it up. Squeeze. This leg is working too. Keep that bend side to side. 8, 7, 6, 5, 4, 3, 2. Other side. Slow. Cross inside. How did that leg feel? Right? It's a little smooth. Sneaky leg burn. Sneaky arms and shoulders. Because we're keeping it up right here. Core, right, cross, crunch, side crunch. Then we get that cardio, right? Everything is working towards the end of this workout, so stay with me. We got four, three, two. Just your cross. If you can speed it up. You need to tap instead of crossing with that elbow. You can if you need to balance totally fine. 8, 7, 6, 5, 4, 3, 2. Other side, huh? Watch me. I'm here to hear. Right. Sneaky leg. 8, 7, 6, 5, 4, 3, 2. Breathe. Ha. Right. Shake them out. Oh. Let's take it down for good. Right? Five minutes to go. We are so close. How about a plank position? You can do it right here. All right, let's take it down on our elbows. Stay on the knees if you need to modify. Whoo. Keep it here if you need to. Otherwise, we're gonna start here with our plank singles. We're gonna lift to the knees, lift to the toes, take it down, take it down. Your modification is just tap, tap, breathe, center. Right. Just two taps if you're here. Lift, lift. Down and down. One more. Just like that. Using the core to bring you up, not pushing through the elbows or the toes. Let's add a pike. Up, up, pike, slow. Down, down, down. Yes. Take it up. Up, pike. Down, down, up, pike. Keep tapping back if you're on your knees. Up, up, bike. Just bring it up center. We're here. Bring the knee in, little lift, take it back. Knee in, little lift, take it back. So if you're here, just. Just push back and center. If you're on your knees, one leg back and in. Still keeping the core engaged. But if you're able, you gotta pike while you bring the knee in. Pike. Four more. Four, three, two, one. Stretch it back right here. One more thing. From here, we're gonna call it cardio mobility, but we're gonna get a whole lot of core while we're here. So on your knees. Start here. Here's your modification. You can just push it back to down dog here, or you can just take it back to child's pose. But we're gonna go here. Down dog or child's pose. Everybody else that plank. Take it down dog, take it plank. It's mobility, but we're gonna get everything working. Knees to child's pose or knees to. To down dog is your modification. Let's add one more thing. Rotate center. Take it down, dog. Plank. Rotate center and down. If you're here, child's pose or down dog. Rotate on the knee. Center here. Up. Two more. Rotate down. Last one. Yes, team, stretch it back. Oh, all right. Just enough time for that bonus move, man. Just a second ago, I was like, oh, we're at nine minutes. We got a lot of time to fill. And now here we are. Let's get a little bonus. It is up to you. If you just want to keep it up top, you can. If you want to take it down low, you can. All right, guys, so watch me here. We're gonna do a side step squat. So we're here. I'm gonna do a push with it. Stay low. You got three, then take it out. Three, two, one. Take. Take it in. Then other side. Three, two, one. Take it back. Walk it. Three, two, one. If you just want to keep it up top, just with that squat, then bring it up. Three, two, one. Squat it down. Use whatever space you have. If you need to get creative. If you have a smaller space, you can't go as far side to side. We just want three side squats with a push, three walking planks with a push. Pop up, pop in. All right, can we do it? I think we can. We got one minute, starting now. Here we go. 3, 2, 1. Pop it back. 3, 2, 1. Pop it in. Stay low the whole time. Push, push, pop it back. 3, 2, 1, and up. Yes. Team, remember to modify. Take it up. Low impact or high impact? Jack, take it here. 3, 2, 1, modification. So close. Get it done. Pop back. 3, 2, 1, pop in. Other side. Low, low burn. Yes. Where are we? Yes. 10 seconds. Can you get them both in? Finish it out. Time. But finish if you can. Yes. Stretch. You did it. Breathe, Catch your breath. You want to come up on your knees, get a little lean back. I know being on your knees isn't super comfortable, but if you have a good mat and it is, you can really lean back and get that hip flexor stretch. Nice team. Let's stay down. Why not keep those legs out. Stretch it out. You can also do this sitting in a chair. Take a few breaths, sink into that. Thank you so much for bearing with me on that. I know body weight. It's. For me, it always feels like it's a little harder to get creative. We don't want to just do squats and push ups all day long. Although we did a lot. Right. So always trying to find ways to get more things working together. Reach those thumbs to the back and to keep it interesting for your brains. So keep that going. Yes. Becky says the pike really helps me engage my core and let my hip flexors dominate. Right. That is super, super common with core that those hip flexors front of the legs tend to want to work, especially in a plank position when we have to lift. That's why the plank singles are so good as well. When we really have to lift with that deep core, then those hips are hip flexors can't help out as much, right? Ah, yes. Oh, good. I'm here. I'm so glad that you liked getting the mobility and that flow. Yeah. You know, trying to keep it going without repeating things. Oh, it's just getting it done. All right, team, so if this is comfortable for you, lean into this little hip flexor stretch. If not, come standing with it and drop it down. Is up to you. If you can get a little body weight into it, that's really helpful. Feel that stretch. Open up that hip. You can kind of push out gently on the inside. Thank you, Olivia, for being here. And then stretch out into the hamstring again. If that's uncomfortable on your knee, take it standing. Lean into that here and then take that all to that other side. Standing or on the knees, roll it forward and breathe and take it back. Hamstrings standing. Make sure that you check out all the links in the description. Would love for everybody to join in for a holiday hit. Take it here. Round up through your back. Shake that out here to Here. Thank you, Dolores, for joining Jessica. Oh, what is the level of difficulty when you add in breaking up your kids fights while working out? I can tell you High, high level of difficulty. Especially when you're having to pull them apart. You gotta lift the 50 pound one away from the 30 pound one. Listen, I get it. So you got that extra challenge of endurance and strength. Take those arms behind. Oh, Ashley's in. Big Bear. I'm so glad you got the workout in too. Oh, that sounds awesome. Not too far from us. We always say we're gonna go visit there, but we haven't been yet. Take it up right here. All right, team, so holiday hit is starting Monday, November 29th. I may give you some more information here. The fitness challenge is free, of course. If you want to take it to the next the next level and get all the fun extras, join us over in the Body fit athletic club. Get a little quad stretch here if you can. Make sure that you're on my email list. Link is in the description. Make sure you are subscribed to the YouTube channel. That's going to help you know what's coming up. You'll never miss a beat with new workouts or live workouts. And also that helps me out so much to be able to keep making these workouts for you. So please subscribe and share the Body Fit love. Keep coming back. We got a lot of fun stuff planned going into the holiday season. I know it's busy, but our goal is to just keep moving. All right, team, hang out if you can. We're gonna talk a bit more. I'll answer your questions and we'll talk about what's coming up. One big deep breath in and out. You did it. That was your body weight. Next level burn workout. Great job, everybody. Oh, thank you, team. I'm gonna grab my computer and scroll through, answer any questions that you may have. Olivia says a toddler on your back doing a plank. Yes. An extra level of difficulty. All right, somebody had a question. Squeezing, but it's scrolling through my monitor, so I'm gonna grab my computer so I can see it. Oh, Amy says she had to fetch a toilet roll. Toilet roll for her kids in the middle of the workout. So much burning. Yes. You guys, if you've been following the next level November calendar, that was on purpose, right? Let's get really get a tough week. It was a lot of burn. We had bar burn. We had no repeat burn. We had body weight burn today. Everything was working hard this week and I'm so proud of you guys. That was intentional. Next week for those of us in the US is a holiday week. We still have a full schedule of workouts but we have some really great things. Your Thursday workout, if you get one in, no worries if you don't is a body, gratitude, mobility. So get excited about that. Your Friday workouts are picking a 20, 20 minute quick hit. If you just want to get something quick in. And of course you can always do any 10 minute workout if you need something quick. I know it's going to be a busy week for a lot of people. Vivian is so excited for holiday hit. Hoping to meet many of you in the free show up and keep moving Facebook group. Yes, team. So if you are not already in that group, it is a Facebook group. We're going to be talking a lot in it for holiday hit. It started this time last year for holiday hit one and it was so much fun. So make sure you join us. Yvette is sweating all over the carpet. Vanessa, first live helping me stay active with two kids. I'm so thankful for you. I'm so thankful for you, Vanessa. All right, team. Jessica, the kids keep it Interesting. My 4 year old was jumping all over me. Yeah. Tamika. Hi. Welcome. All right, team. So let me answer some questions. Questions first. If you have any workout questions, let me know. We're gonna chat for just a few minutes and then we'll talk a little bit about holiday hit. All right, so Amanda is asking, when I do squats, I feel my form is good, but I often forget or do not have time to squeeze at the top. How important is the squeeze? Can I just squeeze hard repeatedly? So I think what you're talking about is a lot of times we cue it this way, right? So your squat, you're here and then as you come up, squeezing those glutes. Alright? So what I would say is more important is the connection, right? Are you connecting to the glutes, are you connecting to the core and are you lifting with that pelvic floor? I would make that more of your focus. If you're coming up, you're contracting the motion, right? You're contracting. So we have what we call the concentric and eccentric modes of the exercise. If you're getting a full range of motion, you don't need to worry too much about that extra squeeze. In fact, sometimes what that does is exactly what I just did, right? We get a little hyperextension of our back so we want to make sure we don't do that. The squeeze is not arching of the back or hyper extending. We can put some pressure on that lower back. It's just meant to remind you to connect, because sometimes people do this, right? And we really want full range of motion. So that is the thing to think about. Think about range of motion. Think about the connection to your glutes, to your core, to your pelvic floor. And don't worry so much about the squeeze. So if you're getting low to high, connecting at the top, then chances are you're getting enough squeeze. That little extra squeeze again is just a cue that we give. So you're not here to here. Right. Which is what a lot of people end up doing. Full range of motion. Stretch it out. You're getting the work, I promise. But think about that connection. Core, pelvic floor, glutes, and you are good. All right. Teresa is looking forward to the holiday hit. Megan from the athletic club missed the workout but is gonna do it later. Excellent. Oh, Jennifer, I love when my kids talk about it like, we know you. That makes me so happy. I love hearing from you guys when you post pictures and tag me or you send me pictures of your kids doing the workout or that they know me by name. I mean, one, it just warms my heart. But two, it shows me that you are being such a good role model for them and modeling such good, healthy behavior. They're seeing that we show up, that we take care of our bodies, that we want to be strong and healthy and feel good, and all of that makes me so, so happy. You were setting them up for a healthy, successful path in life. So I'm so proud of you for that. So that's what I love the most about hearing that. But also, it just makes me really happy that I have lots of little friends all over. Yes. Amy says thank you. It helps balance out my mood. So excited for December. I've been keeping up with the workout calendar. Yes. Right. We all feel better when we get moving. Let's see. Julie says, so sweaty, my glasses fell off my face. Amir, great question. Is Superman okay for healing or healed diastasis recti? Doctor. Right. So diastasis recti, that ab separation. So if you're really, really hyperextending and you feel like you don't. You can't maintain a good core connection on it, then I would take it a little slower or I would take it to the bird dog. So a lot of times what we don't want excessively for diastasis is excessive flexion of the spine or excessive extension. Right. So if the Superman. If you feel like you can't maintain a good core into connection. When you're doing that, then you may want to modify or you may just want to keep it slow. Right. If you just lift your legs, you can keep the core engaged and you're still working through here. Or if you just lift small, if you're going to come all the way up, that might be a little bit too much because again, it's pulling things away. But making sure that we connect with the core as we're lifting, that will help more than anything. If you notice on my Superman's, and this is both just a flexibility thing, because my back has been super tight lately, but I don't lift super high. I focus on the connection in the back. Right. So if you lift your shoulders and you. If you lift your shoulders and your arms, you don't necessarily have to lift your torso that much. If you can, it's great mobility and flexibility work and, and strength work. But I would focus on making sure you can stay engaged, making sure that you're lifting that pelvic floor answer to everything, right. And not go super high on that generally. Okay. But we don't want too much hyperextension while you're still healing. All right, team, let's see. When he asked how often should you work out a week and about how long each time? Because I often feel like I'm not working out long enough or often enough. So the short answer would be it depends on what your goals are. So. And the other short answer would be, it would. It depends on what fits into your schedule and your lifestyle. If you have weight loss goals, if you have strength goals, if you have endurance goals that you want to hit in a certain amount of time, you may need a little bit more. You know, if you're certainly, if you're training for an endurance race, like a run or a bike ride or something like that, you might need a little more of the cardio. If you really have a goal to get stronger, you might need a little more of this strength. Generally speaking, the official guidelines from all of the health organizations around the world are 150 minutes of moderate to high intensity exercise per week. So that ends up being five days a week, 30 minutes. Right. So I think that can be. That can be adjusted to your lifestyle. Certainly don't feel like you have. You have to get that. Certainly feel if you get more, that's okay as long as you're not overstressing your body or over training. But what I would say is more important is where is your mindset that you Think that you need more, that you're often feel like you're not working out hard enough. Because I used to be that person. I was a little obsessive in college. I've told people about this. I was an over exerciser. I was cycling with my diet and everything was off. It was not a healthy mindset, but I felt like if I didn't get exactly an hour every single day, then it wasn't worth it. That's not where you want your mindset to be. What is most important is are you overloading your muscles? In that 30 minute, 35 minute workout that we just did, did your muscles feel like they were burning? Did your heart rate feel like it was getting up? Are you leaving feeling like a little bit tired, but also good and energized. That's where we want to be. So there's not a general answer. Like the general answer again would be about five days a week around 30 minutes. But it can be different for everybody. If you have three days in your schedule that you can go longer, go longer and get something lighter on the other days. If you know, if you only have a couple days in the week that the workout fits into your lifestyle and your schedule, get that in something is always better than nothing. I would say the more important thing is just get moving in some way most days of the week. I know a very generalized, ambiguous answer, but the biggest thing that I see from that, and it correct me if I'm wrong, is that sometimes, like you said, we often feel like we're not doing enough and we want to get rid of that. If you feel like you have more energy and this is what we do in the BodyFit Athletic Club, the schedule has a 10 minute bonus burn that you can add on. If you feel like the day's workout, you're like, oh, I still feel good, I want to add on a little more, go for it. But if you're telling yourself, oh, that wasn't worth it, worth it, oh, I didn't burn enough calories, oh, I'm not going to see any changes because I only worked out 30 minutes, I should do an hour, that's not where we want to be. If you have the energy, add on more. But don't stress your house your don't stress yourself out thinking that you haven't done enough. We talk about that a lot more in depth in the BodyFit Athletic Club. So if you're able to join us over there, join us. All right, let's see. Yes, Ashley, the show up and Keep moving forward Facebook group is free. The Athletic Club is a paid group because we have a lot more events and topics and things that happen in that we have a nutrition plan. You get access to me, to Vivian, our dietitian. We do live events and live Q and A. So there's a lot more that happens there. So that is why that is the paid group you can do monthly or yearly. A little tip, we do have some sales coming up, right? So be on the lookout for that. That make sure you check my website and follow me on social media. Bodyfit by Amy but the show up and Keep Moving group is totally free. Holiday Hip Fitness Challenge is totally free. It's going to be so much fun. So make sure. All you got to do is make sure you're on the email list. Look in the description below. Find that there. Because the email, you won't get tons and tons of emails from me. You'll get a weekly email that has the workout links and you want to get them from there so you can get them little bit early. And we'll have other fun things. We'll have some recipes, some tips for the holidays and then we will have the show up and Keep Moving Facebook groups. So look for that show up, keep moving. I'll try to find the link and add it here. Event says on the core workout, when extending the arms and legs, when do you breathe out? And then I usually breathe in when extending both and out when bringing everything in. So this is a little bit tricky. Yes, that definitely works. And often I cue it that way of inhale, exhale. But you want to make sure if you're inhaling on this motion because it's. Everything is pulling and you really have to stabilize, make sure that you have that good core connection. So sometimes if you're newer to fitness or if you're getting back into it, this is something we talk about in prenatal, postnatal or postnatal. Especially if you feel like when you're out here and you're inhaling everything kind of doesn't feel stable and feels loose, then you want to have a longer exhale and it would be here. Inhale, exhale, get that core connection, follow through, Inhale, exhale. I like the exhale as we bring everything in to contract. So that's why I normally cue it that way. Inhale, exhale. But what you want to make sure of is that when you inhale that you're. If you're on this position, right, because everything is being pulled, that you still have that core connection. So that good ta breath that we talk about, big inhale, exhale, lift, controlled. You should be able to hold that and breathe through it so you can have your inhales, exhales on that. So just pay attention to how you feel. If you feel good on the inhale here and you have a lot of control, then that's fine. And then exhale, bring everything in because the exhale logically does make sense as you come in and contract. But the other option is to do an inhale before you start the movement, do the exhale all the way through so you have that control. Hopefully that makes sense. All right, team, yes. Thank you for joining. I'm here. Love the calendar. Takes all the thinking out of it. It's a great balance. Can't wait for Holiday Hit. Did it last year. I know so many of you. You joined us for Holiday Hit and it was such a good time. I can't wait for that. Amanda. Yes. I found your workouts last year. Almost a full year. I'm so glad that you found me. Awesome team. All right, so Holiday hit again starts November 29th. It is a five week challenge. So it's going to take us from the US End of Thanksgiving all the way through into the new year. So the idea is that that busy holiday season, our goal is to just keep moving. We're going to have tons of tips on getting nutritious foods in as well. But here's what we're not going to do. We're not going to tell you that you need to be working out every single day throughout the holidays and that you need to only eat healthy, nutritious foods throughout the holidays. We want you to to enjoy the holidays, do all of the things that you do, which includes taking time off, which includes doing fun things with your family, which includes all of the delicious holiday meals that we eat and desserts and all of that. We're not going to tell you not to do that. We're going to tell you ways to maintain balance, to feel good, to get the good stuff in and to get your movement in. So it's going to be a really fun time. Again, the ways to join in the description, make sure you're on the email list, make sure you're subscribed to the YouTube channel and join the show up and keep Moving Facebook group right after this. I am going to make sure that I put the link in the description of the chat. So check it there. Thank you so so much for joining me today, you guys. This is so much fun. I think I've told you guys before, I don't always love body weight workouts because I feel like I need to get creative, but you guys make it a fun, fun challenge. And I did really love this one and I felt it. So I hope you did as well. Thank you so, so much, team. I will see you next week. We have one more week of Next Level November. Let's hit it hard. Let's get it done, and then we'll get into holiday hit. Thank you guys so, so much for joining me. Have a great weekend. If you are celebrating Thanksgiving next week, happy Thanksgiving and I will see you soon. Bye, everybody.