BodyFit by Amy Live 35-Minute Kettlebell Tabata | Home Workout for Strength & Cardio

Happy Saturday. All right, team. Okay. Okay. Good morning. I am Amy from Body Fit by Amy. Over here, Maya. And today we are doing a live kettlebell tabata. Let's say hi, people. Can you say hi, April? Hi, Lisa. No. Hi, Deanna. Hi, Simone. Natisha is here. Okay. Hey. All right, here we go, guys. It's gonna be a good workout today once we get these very loud little people out of here. Can you go, daddy? Say bye. Bye. Bye. Bye. Okay, okay, okay. Oh, man. Remember when they used to just say hi and be really cute? What happened? Good morning, Monique. Yeah. Maya isn't grumpy. Well, she has been grumpy. Last week she was. She was pretty grumpy. Melanie is here. Her kettlebells are ready. Paula. Hi. Happy Saturday, Aloysia. I hope I said that right. Awesome. All right, guys. So sorry about the noise. I know they're cute, but now it feels so quiet in here. This is why this is me time, right? All right, so today we are doing a live kettlebell tabata. If you've never done tabata, sure, a lot of you have. But in case you haven't, it's a really fun quick format. We have 20 seconds of work followed by 10 seconds of rest in four minute rounds. The way we're going to do it today, a little bit like we did last week. So we've had body weight t last week, dumbbell before that. So with the dumbbell, we did it where we alternated, but we progressed the move each time with the body weight. We stuck with one move instead of alternating. That's what we're going to do today. And today we're going to do a lot of unilateral. So one side at a time, all on the right, then all on the left. We'll start with a base move. We'll add on something for the next 20 seconds, add something else for the next 20 and pull it all together for the last 20. So everything we're will have two minutes progressing. You can always stick with the base level, you can always modify and of course, I'll give you lots of different options. Nothing too crazy, just a few little add ons to increase our challenge as we go. All right, Lori is here. I love their energy, right? Wish we could channel that into the workout. Elliot's first live of October. Yes, it is. And guys, I'm going to talk after this. If you're able to hang out at the end of every live, I say hi. I get to say hi to you guys, answer any questions. I'm also going to talk about what is coming up for everybody in the body fit community, and that is October Athlete. It's going to be a really fun month starting on Monday. So I'll talk about that after we finish our workout. Hi, Charlotte. Hi, Mitch. Gina is here. Angela is here. So ready? Amazing. All right, team, so we're gonna go ahead and get started. Make sure your kettles are close by. If you have different options to switch in between weights, you might want to keep them close by. Otherwise, just use what you've got. Are we ready? Let's do it. So let's go ahead and start just with a march. So we're here. You can jog it if that feels better for you. Whatever you need to do to loosen up those muscles. Get everything ready. Roll through the shoulders. Can you start my timer here? Thank you. Thank you to my producer. Roll those shoulders back. Natalie is here. Yay. Awesome. You can make them a little bigger to the front. One at a time. Filmed a workout yesterday, and I'm feeling super sore today. I know I'm gonna feel better as I go. Danielle is here from Irvine. Oh, yeah, Just up the road from me. Down the road, yeah. Oh, no. Mommy d broke your wrist. I'm so sorry. Yeah, stick with some. Some lower body or some cardio, whatever you can do. Take it out into that side lunge. All right. If you are just joining live, kettlebell tabata, I can see you if you want to say hi. We're gonna do most of our chatting at the end of this workout, so. So hang out afterwards. If you can reach it here, reach it here, reach up, Swing those arms and a little hinge right here. So, kettlebell tabata, we will have one move that we will progress three different ways. Reach up, reach down. So hinge all down the front of those legs. It's going to move quickly. But you know what I say about tabata? It moves fast, but it moves fast. So you do have to pay attention. Go ahead. If you can walk it out to that inchworm, walk it back. But it's also over before you know it, which is what we love about tabata. We remind ourselves we can do anything for just 20 seconds. Right? Hold it here. If you can, drop to the knees. If you need to press up to that down dog. Tight muscles. That's why we need this. And breathe. Take it back one more. Good. Walk it back right here. Shoulders to the back. Tap back. Open up those hips. Alexandra in Ottawa. Yes. 21st in Pakistan. Amazing. I love how international we are. If you can drop it To a knee. Reach it up, take it down. You can stay upright if you need to, but open up. Drop that back knee to really loosen up through those hips. You can do all of this up top if that's better for you. Take that hand on the inside. Step it through. Here we go. Take it back. Reach up. Turn that torso. Reach down if you can. Open it up. Drop. Open that hip. There we go. Hand on the inside if you can. And step through. One more each way because we love this stretch. We call this world's greatest stretch. I know it feels like a little bit of work, but also a stretch. Let's get one more other side. Here we go. Reach up. Take it down. Good. Nice work, team. Tap it out. Reach it across. All right, guys, we're gonna get right into it. So we'll be working with our kettlebell because as I said, we're gonna work in circuits of a lot of unilateral one side only. And then. And then we'll do everything on the other side. That means it's going to be a long circuit of same set of muscles, but quick, quick intervals. Right, bring it up. I will cue you if I think you should go a little heavier. And of course, we're gonna get our swings in between. Right, Melissa and William are here. Hey, Melissa and William. And we see Ireland and New York representing amazing team. Cross it right here. Anybody else get winded in the warm up? I do. That's the point. Right? Getting warm. Stretch, stretch. Just like that. All right, team, so go ahead and grab a heavier kettlebell. We're starting with a little bit of lower, but we'll add some upper so heavy to medium. I think I'm gonna go actually with my 15. Let's go 18. Let's do it. All right, so we're starting with a side lunge. We're gonna stay all in one side. Then we will add a little clean, where you bring it up to the top. Then we'll add a press. Then we'll add some triceps. Don't worry about it. I'm gonna talk you through it as we go. So starting all on one side, we have 20 seconds of work, followed by 10 seconds of rest. Here we go. So side lunge. Step it in. So you're stepping out wide. Drive the hips to the back. The first move is always your base level. You can always stay there or any version, but that's where we really establish that base form. Three, two, one. Relax. All right, now we're adding a little clean, which is really just A toss to yourself. That feels like too much. You can just bring it up like a press. Here we go. So down, toss and catch. Take it down, toss and catch. Too much. You can just keep it here and think of it as like a little curl. Right? Down and up. Five seconds and breathe. Good. Relax. Now we're gonna do all of that and add a press at the top. So side lunge, cling to hold, press at the top. All the way through. Here we go. 20 seconds up. Does not have to be fast, but I want you to sit deep into that hip. Press out of it. Give yourself a little power to bring it up to the press. All the way through. One more. Yes. Last time through. We're adding a little triceps at the top. We won't have time for maybe, maybe only four, but let's get it done. Here we go. Down, clean, press tries all the way through. Side clean, press tries down. Oh, I think we can get one more. Good work, team. Give your hands a quick little break. We're gonna do all of that on the other side, starting with that side lunge. Keep it low. Here we go. So we're two minutes down in that tabata round, which is four minutes. So we're halfway there and we're gonna do it all over here, starting with your side lunge. Then we add on. It'll be over before you know it. Hips back. Last one. Yes. Now we add the clean. Remember, you're just bringing it up to chest level. Dropping it down. Heart rate should be up. 3, 2, 1. Down. Cling to your chest. Drop it low. And up. Yes, and up. Good. All the way through. If that feels weird for your hands at all, you can just keep the side lunge and relax. Good, everybody. All right, let's add the press at the top. Side lunge, cling to your chest press. We got 20 seconds. Squat, starting now. Down, up, up. All the way through. Down, up, up. Who's feeling that cardio? I know I am. Up, up. One more. Good. And relax. Last 20 seconds of this four minute round. I told you it moves fast. We're adding the triceps at the top. All the way through. Here we go. Side lunge, clean press, triceps. Take it down. Let's try to get four. Side lunge, clean press, triceps and down. Up, up. Triceps and down. One more. Yes. Relax. Ah. Grab a quick sip of water. Set that kettlebell down. Breathe. All right, guys, you got about a minute to breathe. Shake everything out. If you want to just do side lunge. To side lunge with a little stretch, open up a little cardio mobility. You can take it through our next round. We're gonna stay heavy if we can working with a row again. We're gonna go all on one side for the first half. All on the other. We're gonna take it with a row. We're here. We'll start in that staggered stance. Just your row. Then we will add the kickstand lunge or kickstand deadlift with the row. Then we'll take it one legged with the row for two times. All right, Go ahead, grab that kettlebell. Add a little extra on the end if you want it. But we're gonna turn to the side. You got your kettlebell right here. So you're staggered. Weight evenly distributed. But then back up on that toe. Flat back. Here we go. You got 20 seconds. Just the row. So from this position, your legs and your core are keeping you steady and stable. Hips and shoulders are square. Pull that shoulder blade. Inhale, bring it up. Squeeze. Trying to bring that kettlebell towards your hip. Last one. Relax it down. Now we're gonna bring that foot in. It's that kickstand deadlift. So you're keeping the weight in the front heel. Do the row. Come all the way up. Here we go. So kickstand deadlift. Row at the bottom. All the way up. Hinge row all the way up. So that front leg is doing the work, but you got the balance in that back leg. There we go. Down, up. One more. Yes. Let's get it in. Good. Relax. Now, you can keep it just right there, or you can take it to a one leg deadlift. It's tricky. It's a lot of balance. Try it. Here we go. Down, row and up. If you. That is not for you today. Be where you are today. Just keep your kickstand. That's good too. We love it. So do what is best for you. Ah, let's get one more. Good. Relax. Let's just keep it right there for that last round. We don't need to go crazy with it. Whatever works for you. Kickstand or one leg. Last round on this side. Bring it up. Down, up. I was gonna have you guys bring it up to a little balance curl right here, but that's a lot in 20 seconds, right? So just do your row down. One more. Set that kettlebell down. Stretch that leg. Turn yourself around. All of that on this side. We're gonna get it done quick, starting with your row hinge. Here we go. 20 seconds. Row and down here to here. So when we're in that staggered stance, that foot is not right behind. It's a little bit out to the side. And again, think about bringing that kettlebell towards your hip. Elbow coming up. Shoulder blade squeezing in. Last one. Relax. Now move that foot behind. Get set up for that kickstand. A little bit of balance. Hinge row all the way up. Here we go. Hinge row. And I like to sometimes take that opposite hand out. You guys can see that gives me a little balance and helps me keep my back flat. And then drive up through that front leg. Right, hamstrings and glutes. Last one, and relax. Keep it there if you want. Or take that leg off the ground. Front leg still pushing. Still nice, strong row. Here we go. 20 seconds. We'll get this two times, and then this one will be done. And then guess what, guys? Hamstrings and glutes are feeling it. We're gonna make them feel it even more with some swings. Last one, and relax. All right, Last set of 20. Look at that, guys. We are already making it through this workout. Hinge row all the way through. Last time down if you need. Kickstand is a perfectly fine, more than fine deadlift. If you're feeling that balance, you're still getting that front leg working. Don't feel the need to take the foot off the ground unless you can. Last one, and relax. Set that kettlebell down. Get a little stretch through here. Watch me, guys. Scoop and stretch. Scoop and stretch. This is my new favorite mobility move to really get through that hamstring. You can step into it, or you can get a little jump reach. We're gonna go into some swings. All right, so we're getting our swings in. Breathe. Shake it out. If you've never done a kettlebell swing before, I want you to keep it with that deadlift. I know we just did them. This was on purpose to make them work even harder. If you're able to do a swing, you have a dumbbell, one heavy dumbbell in the center, or two on the side for a ski. Here we're gonna hinge it back. Roll those shoulders back, core zipped up, kettlebell right in the center. Get ready to swing it. Here we go. For three, two, one. Power it up. Drive it up. There we go. Dig it up. Yes. Core is engaged. Remember, we're letting it swing, then we're powering it up. We're locking out of the top 8, 7, 6, 5, 4, 3, 2, 1. And relax. Pedal those feet. Grab a quick sip, team. We're Gonna get right into our next round, which is down on the mat. Guess what? Ah, no weight needed. We're gonna get some core. We're gonna get a side plank. You know me, I'm always gonna adjust my airflow here on your side. So on your elbow, elbow underneath the shoulder. We're going to start just holding. We'll add a little lift and lower. We'll add a twist. We'll add a side knee. It's gonna go by quick, all on one side. Remember, you can rotate that shoulder as need to bring it up and hold. So wherever this hold is for you, you can have that knee down. You can have both knees. You can have this hand here. Just make sure our chest is open, that we're not leaning into it here. And if you happen to do cardio core shred yesterday, don't worry, we're not going to do any crazy side plank moves like that. Relax it down. Good. You can also come up in those 10 seconds if you want to give your shoulders and your wrists a break. Now we're just going to lower and lift. Concentrate on the core doing the work. Here we go. So up and down. Slow and controlled again. If you're feeling too much shoulder or elbow, move it in or out. See what feels better. Or rotate with that thumb. We're here to here. Bring it up, take it down. Lift. Remember, you can do all this from the knee as well. Last one, relax. Staying on this side, we're gonna come up, twist. Down, up and lower. Here we go. Up, twist. If you shouldn't be twisting today for whatever reason, then I want you just to keep the lift and lower. Stay engaged in the center and breathe. I think we got time for one more good little stretch again. All of that again. But as we come up, we're gonna add a top knee, totally optional. I know that's not for everybody. Do it if you can. Or keep it here. Up, twist. Side, knee, lower. Up, twist. Side, Knee lower. Up, twist. Let's see if we can get one more up. Twist. And down. Yes. Stretch that out. I know, guys, if you think of it, that was really four sets of 20 on that side plank. Not much at all, but let's take it here. Here we go. Considering often we hold, hold those side planks for 40, 45 seconds at a time. In this, we're just holding again. Knee, if you need to adjust that shoulder, that hand position if you need to. This is where we establish that good side plank form. Three, two, lower. So we're thinking of those obliques, those Side abs, but we're also working all the way through the center. So really pull it in tight. Here we go. Lower and lift. Lift or lift and lower, rather right up. I always like to cross my feet. I know some people are better stacking. That doesn't feel as good for me because it puts pressure on my lower knee. So that is just a matter of preference. You can stack, you can cross, or again, take that knee. Last one. Bring it up and stretch. All right, Lift, twist. Up, lower down. Get set up. Take off. Here we go. Up, Twist. It's a nice little break for our legs, right? Because we did all those lunges. Whoo. And we got, huh? All of that. Work with our back, with our shoulders. Last one, yes. Breathless. Relax. All right, topside knee, if you can. I know it was an intense four minutes of abs, but you can do it. Last one. Twist, top knee. All the way down. Lift, twist, top knee. And down. Up, yes. And down. One more if you got it. And down. Relax. Stretch that over. Nice work, everybody. Catch your breath. Bring it up. Let's shake that out. Bring it up to some little knee raises while we shake out those shoulders, shake out those hips, those obliques, your core, all of it. You keep moving. Watch me, gunslinger, curl into a lunge. You're gonna love it. All right, team, so gunslinger curl. Watch me first. You keep with the knees. We sling it around, and we turn with our feet, right? So you can pick up your feet. If you have a floor that's easy to turn on, take it like that. Otherwise, pick it up. One kettlebell if you can. To really get that sling, catch it at the top. The top. But if you've got a heavier one or you need to use it between two hands, just think of it almost like a chop. You're still getting the sling, but you're bringing it here. Go ahead, grab your kettlebell. Get set up all on one side. We'll start with the gunslinger. We'll add some lunges and some other things as we go. Here we go. Take it to the side. Back to center. Sling it up. Catch. Back to center. Pivot on that. Catch. Really pull that core in. And breathe again. Two hands is here to here. Take it up. One more and breathe. All right, we're gonna keep it on this side. We're gonna add a lunge. Looks like this. Catch it, Lunge. And back. Here we go. Sling, lunge all the way through. If that lunge is too much for you, you can just tap it in with that front foot. Looks like this here. Here and back if you can get low with it. One more. Breathe. Yes. Good. Staying on this side, we're gonna add a little pulse. Pulse at the bottom. So lunge, pulse, up and back. Here we go. Sling lunge, pulse and back. Swing, lunge both. And back. Lunge, pulse and back. Yes. Let's get one more. We can do it. Good. All right, team, we're gonna do that all again. One more time this side. Let's keep it simple here. Lunge, pulse, and back. Sling it all the way through. Breathe. Yes. Good. Up. Last one. And relax. Switch it to that other side. I know. Team, let's get it all on this side. Right? Stretch that back. Here we go, gunslinger. Curl. Catch and back. Just your upper curl and back. Remember, you're not twisting with it. You're stopping right here. It's like this. Good. One more and breathe. Cores in tight. All right, let's add a little lunge. So once you catch it, two hands are one. Drop it in that lunge. Keep that good posture. Core engage. Here we go. Sling, lunge and back. Swing, lunge and back. And breathe. Yes. Last one. Good. All right, two rounds. We're gonna add a little pulse at the bottom. Last two sets of 20 seconds, guys. We are counting it down. Getting it done. Here we go. Pulse and up. Sling, pulse and up. Get it. And breathe. Yes. Huh? Last one. Good. Last one, team. Of this round. Then we're back down on the mat. We are so close. Starting in three, two. Exactly the same. Sling, kick, catch, lunge, and pulse. Do it all again. Sling, catch, lunge, pulse, swing. Good. Yes. And relax. Set that kettlebell down. Nice, team. Little stretch through that. Stretch those thumbs to the back and little taps. So we open up the hips, and we also stretch through those biceps. Right? Let's keep it here. All right, guys, so we are getting it done with one more swing. So we're gonna grab our heavy kettlebell. If you got it, remember to modify. We're going to keep it with just a deadlift. Go ahead and grab that kettlebell if you're with me. Knee. Shake it all out. Kettlebell in the center. Deadlift to modify same set of muscles. I promise you're still getting the work. If you're not comfortable with the swing or you're just not swinging today, that's okay. All right, let's get it done. Roll those shoulders back. We're gonna hinge. We're gonna power it up. Lock out at the top in the core, in the glutes and the legs and the knees in the back. And then let it drop. Here we go. 3, 2, 1. Power up. If anybody's watching college football today like me here in the US you're hiking it like a football player. Drive it up, drop it down. You're not controlling it on the way down. You're letting it drop. Right, Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Swing and relax. Yes. Ah. Good work, everybody. Let's take it down to the mat again. We're gonna start ha. On your back with your kettlebell. We're gonna start with a press on our backs flat. We'll get chest. So bring it here. You're doing just your regular press. Straight up and down. Elbows in. Coming down flat on your back in three, two, one. Here we go. Up and down. So starting just here, just upper body, we're gonna add the lower in just a minute. I gotta adjust my microphone. Keep it going. Elbows in. So we're getting triceps, we're getting chest, we're getting shoulders. We're gonna add that core in a minute. 5, 4, 3, 2, 1. Relax. Let's just add our bridge to it. I know the hamstrings and glutes are tired after that swing, and because we're getting to the end of this workout, but you can do it. Ready? Here we go. Everything up, everything down. Elbows in, straight up. And even though we're having to push the weight with our upper body, I want you to still think about that power with the glutes, with the core, with the hamstrings as you come up. Power up. Lower down. Last one. And relax. Let's keep all of that. Let's add our triceps at the top. In three, two, one. Press and bridge. Triceps. Take it down. Press and bridge tries. And down. Up. Elbows in. I know. Burn out those tries if you can, because you're strong. Good. And relax. All right, guys, keep it right there. If you need to, we're gonna add a crunch at the end. Watch me. We're gonna go up and everything in. Ready? Here we go. Up triceps. Lower it down. Full crunch. And down. Up triceps. Lower it down. Crunch. If that crunch is not good for you, you just keep with the bridge. Yes. Up tries. Last one. Oh, man. Good. Weight to the side. Little stretch at the top. Let's turn it over into a plank position. Here we go, team. You're holding first. If you need to stay on your knees, I want you to stay in your knees and focus on your breathing. But we're here, all right? So keep it here. Just holding high. Plank, I want you to tuck that pelvis under, under. Breathe. There we go. And relax. Stretch it back. Modification. I want you to stay on the knees. You're gonna go down, you're gonna go up. Everybody else, you know what to do. Here we go. It's only 20. Take it up. It's your core, it's your upper. I know they're tired, but you got it. Breathe. We just really got to get that core. We're working. Ha. Down and up. Take it down. Last one. And breathe. Stretch it back. Yes. All right, guys, this time, mountain climber at the top, then drop it down. 3, 2, 1. We're going 4. Take it down and up. 4. Or tap them in. Down and up. If you're modifying, you're just tapping back. Tapping back. Down and up. Keep it going. Tap, tap. Down and up. Finish it. Stretch and relax. All right, guys, last one. Mountain climber at the top. Take it down. Plank. Jack for two at the bottom. Here we go. 4, 3, 2, 1. 1. Take it down. 2, 1. Take it up. 4, 3, 2, one. Take it down. 2, One. It's like a bonus move. I know. 4, 3, 2, One. Stay on your knees if you need to. 2, 1. Take it UP. 4, 3, 2, ONE. Let's finish this one out. Why not? 2, 1. Stretch. I know everybody's like, was that the bonus move? Was it? Because it felt like it. Roll those wrists. Bring it up. Let's swing it one more time, team. All right, guys, a lot of core in this workout, but you notice we're not doing a lot on our back. All right, grab that kettlebell. Last time with the swing. Swing. Give yourself a spin. Second to catch your breath. All right, we're tired, but we're gonna keep that good form. It's a hinge. Power it up. Lock it out. Press into those feet. You're not hyper extending. You're stopping it. Straight up and down. Are we ready? Here we go. Hike it. Three, two, power. Bring it up. Deadlift if you need to. Otherwise, keep the swing turning totally to the side so you can see. My kettlebell does not have to come up super high. That's why you see people kettlebell swing only at about a 45 degree angle. You can get it higher to chest level, even to eye level. But we're not going higher than that, right? Breathe. 4, 8, 7, 6, 5, 4, 3, 2, 1. And relax. Yes. Breathe, team. All right, guys, shake it out. You know what it's time for? Bonus move, right? All right, team, so grab a Kettlebell. Doesn't matter which one. Somewhere in the middle. You know what we haven't done at all today is a squat, right? We've done a bunch of versions of rows and or lunges and deadlifts. Here's what we're gonna do, guys. Take that kettlebell down, jump it out to the plie. Jump it in, bring it up, clean it up, all the way through. So drop as low as you can. You can walk it out or jump it out. Toes out, toes in. Pick that kettlebell up. Clean, press down. Simple fun. Let's get that heart pumping. We got one minute to go. Here we go. Drop it down. Jump it out. Jump it in. Clean it up and press. Drop it low, stay low. Jump out, jump in. All the way through. Javilo, out. In. I want you to see if you can get a little quicker on that jump, but still good form as you do your clean. All the way through. If you're feeling fancy about it and you want to take it with a snatch, you can do that too. With a snatch. Only if you're experienced with your snatch. All the way up. Drop it down. 20 seconds. All the way up. Yes. Out. In. Snatch a clean out. In. Can you get one more? All the way through. Yes. Three, two, one. Right. Shake it out. A little taps. Move that kettlebell out of the way. Huh? Just thought, you know, what's a workout without a squat? Catch your breath. Let that heart rate settle. Shake out those arms. Good work, everybody. I hope you're feeling strong. I know. Tabata. It's deceptive, right? Quick intervals. Feels like we get through them quickly. But in some ways, that felt like a long workout. Right, Hinge. Yay. Thank you, Jasmine, for coming. Angela likes the bonus move. Good. I love when I hear that from you guys. Go ahead. Hips to the back. Here we go. I know those hamstrings are tight, but those quads are what's burning right now. Right? We'll get that quad stretch in just a second. Let's take those knees out. Stretch it forward with those shoulders. All right, guys, if you were able to hang out for a few minutes, I'm gonna talk about October athlete. Grab onto the wall or a chair if you can. Tilt that hip forward. Yes. Michaela and her mama. You guys are feeling strong. That makes me so happy. Because you are strong, you are capable, you are fit. If that felt hard. Cuz it was hard. If that felt easy, time to get heavier. Kettle bells. Right? Tilt that hip forward. But celebrate that you are strong. Either way, no matter how that Felt you did it. You showed up, and you know the drill. You showed up. You are successful. Take those thumbs to the back. Ah. Grab. Hi. William said, no fair. Two bonus moves. Sorry, William and Melissa. It just. The last one wasn't a bonus move. It was just part of your core circuit. Right. But I know it felt like it. Ah, because that's something we would typically do. Right. That's what these circuits are. Let's add four things at once. They all feel like bonus moves. Chin to your chest, to the side. Roll through those wrists. I know that's a lot holding your kettle kettlebell, especially for those longer circuits. So you may need a little extra stretching or mobility through your wrists and your forearms. So let's take it down right here. Let your head drop to the side. So we also stretch through the neck. So if you're not able to hang out for a few minutes, check out October Athlete. I'm gonna put more information here on YouTube, also my Instagram, my Facebook, and of course, on my website. We our starting October athlete on Monday. This coming Monday, October 4th. It's gonna be a really good time. Everybody's doing it. You can all do the workout challenge if you want all of the extras with the nutritions and everything else. You want to join us in the Body Fit athletic club, it's going to be a good time. I'm going to talk about it a little bit more. Let's do it. One big, deep breath in and out. You did it. That was your kettlebell tabata workout. Great job, everybody. All right, guys, grab a sip of water. Sarah's like, you read my mind. I was thinking a squat jump would be great. Ah. Oh, my gosh. That makes me happy. Right. Because we hadn't done it. So I try usually to give you something that we haven't done or we just worked a lot of core. There was no reason to go down to the mat and do more. Right. All right, team. So how's everybody feeling? Jenny says that was great. You got a new kettlebell. Amazing. Okay. Oh, loaded question. Curious about your opinion on the American kettlebell swing. Let's talk about that one. All right, guys, so if you're not familiar. Hold on. Don't zoom me in too much yet. The American kettlebell swing. And I'm actually going to do it with a really light kettlebell because I don't like it for a lot of reasons. So kettlebell. Traditional Russian kettlebell swing. Been around forever. The Russians do it really well. That's where it all originates. But the American kettlebell swing, often called the CrossFit kettlebell swing, because the CrossFit gyms do do this a lot, is where you go all the way over your head. So when you do it, you do have to, you do have to have a little bit of a clean at the top to control it. It's actually hard with a lighter kettlebell, but you're here, you're here and you drop it down. So I do not like it in general. And a lot of trainers would say this because it is very hard to control at the top, especially with your going. When you're going heavy, which is what we want for a kettlebell swing because this posterior chain, your hamstrings, your glutes, your back is really strong. So we want to use that momentum in a kettlebell swing. But when we get up here, as you can probably guess what can happen, we can get that pressure in our lower back, we can get that pressure in our shoulders as we hyper extend. It's very, very hard to do it with great form. And to me, if there is something that is high risk, like this would be holding a super swinging, not even just holding, but swinging something heavy over your head. If you can't execute that with great form, then I don't want you doing it. I don't even think I can execute it with great form because it's tricky because as you know, with the kettlebell, with the swing, it's the weight distribution, it's the pendulum. So once we get up here, it just gets a little tricky to control. So I don't love it personally, no matter what, I never use it with, even with my, you know, very advanced clients. But the main reason I do not put it in any videos, I don't use it anyway, so I probably wouldn't. But it's hard to learn from a video, right? So if I could be right next to you. Again, I don't really use it with clients, so this isn't even a good comparison. But if a trainer can do a it right next to you and really be watching and making sure that you have great form, that you're getting the momentum, that your hips are moving correctly, all of that, then that's a different situation. But me trying to show you from a video and not knowing who's on the other side doing it, I'm not going to take that risk. So I feel that way about several exercises. A couple of you guys have asked me about some different exercises that some of them that I actually think are great for. If you're more advanced. But because YouTube is going out to anybody and everybody, I'm a little more careful with it. But having said that, I don't do the American kettlebell swing in general. And that's why I think it is not worth the risk. And to me and a lot of experts, there is not any added benefit or enough added benefit to make it worth it. I think the regular traditional kettlebell swing is such a good exercise, so, so effective for so many things. For strength, for power, for endurance, for full body that I'm going to stick with that. To me, there's not added benefit to going over your head in the American. Americans invented it. CrossFit uses it a lot. But to me it's not worth it. Hopefully that helped. It's a loaded question because a lot of us who work a lot with kettlebells have very strong opinions on it one way or the other. But. But I have talked to and seen a lot of articles and have talked to other fitness experts who don't like it for all of those same reasons. So hopefully that answered that question. Awesome, guys. I'm going to scroll back. Oh, wow. All right, so okay. Hopefully that answered that. If you are experienced with it and you want to add it in your workouts, it's all up to you if you know that you can execute it. But again, I don't think it's think it adds much added benefit. But that's not to say never do it if it's a regular part of your workout routine and you feel comfortable with the form. But otherwise you're not getting more by doing that version of it. So Megan finished her mud run. I'm so proud of you. Megan is in our Bodyfit Athletic Club and she was telling us yesterday she's starting a mud run. Guys, that I, that I always tell you is the best part about the Athletic Club is one that I get to know know you guys better and that we all have become like one big family. So we get the workouts, we get the nutrition, we do all of the other events. So you get so much additional information. But it's such a supportive group. So Megan was feeling a little nervous about doing a mud run 5k today and everybody gave her tons of encouragement and tips for other people who have run. So it's such a great group no matter where you are in your journey. Let's see. Oh, Mel had a good time. Love the. I figured you would do the snatches and the bonus move. I'm so glad Mel also in our Body Fit Athletic Club Yay. All right. Angela says that should be in future workouts. All right, good to know because I'm always just thinking, oh, what's the next bonus move? What could it be? What can make this different? I usually base it on what has been previously in that workout, but it's fun to think about. If you liked it, let's bring it back. Yay. Maya got to use her new 18 pound kettlebell. I love it. Thomas, thank you for being here. Lori did the jump squat. So bleep and proud of yourself. You should be. Laura, you are amazing. Thank you for letting us know. Good work, Lori. Also in the Bodyfit Athletic Club, Nikki finally had an off. Was off on a stick Saturday could do it. My son only made it to the side planks with me. Good job to both of you. Teresa did 18 pound kettlebell for the first time. Oh, so, so proud of you. Yes. We all start somewhere. That is so true. Alyssa just finished a week of working out after being out of commission from COVID Oh, six weeks. I'm so sorry. Sorry. But I'm so glad that you're feeling better. Good for you for taking your time, though. Melanie says bonus move. Turkish get ups. We've done that in Athletic Club because again, that's another one that's a little trickier, less of a safety concern and more just. There's a lot of parts to it, but I should put that. So Charlotte has a question in the side lunges, should my feet be parallel? So, again, something that you might see a little different compared to when you look at the way some fitness professionals do it. In theory, yes. But I would say it's a lot like when I talk about a squat. So side lunge, in theory, you want your. The biggest thing is knees going forward, but you do see some people do it like this. That's not necessarily bad form because when you think about it, we do this in yoga, right? We do that, but I prefer it to be here because then I think you can really, really push out of the hip. But it is a little bit like when I talk about a squat, if a squat, in theory, a regular squat versus a plie squat or sumo squat. Our toes are forward, but it's a little bit of what your hips want to do and what your natural bone structure does. Your mobility through your joints, through your tendons, all of that. So just like a squat. I say on a squat, it's almost better to have a little bit of turnout because. Because often you can get lower when your knees come out a little Bit Same thing with the side lunge. If you feel like you're working so hard to keep your toes parallel but you can't get deep, then turn out a little if that helps you get a little lower. But the reason I like to have toes forward is because I think you can really then push out of that hip. If you're here, it's kind of the same motion as a regular lunge. Right. Then you're pushing from that quad, from the glute, which is all fine, fine. But to me, if the advantage of the side lunge, lateral lunge is that we can get into that hip and that we're moving laterally. Right. So hip, glutes, outer thighs, and that push motion from that way versus from this, which is what we do in our everyday life. Right. So for mobility and for muscle engagement, I like to have those toes forward, but don't feel so set on it that it has to be perfect. Do what feels good for you and gives you the best range of motion. Hopefully that helps. Yay, Paula. Like the snatch. Awesome. Let's see. Yeah. Jeanette, are you okay? Somebody's asking if the cat is on the keyboard, possibly. Or a child. A toddler. Oh, yeah. Or phone in her back. Somebody. We're getting a butt dial from Janet that Jeanette, let us know that you're okay. Let's see. Don't blame the kitties. Melanie says. I know. Or the children. It could just be. I mean, my kids love if I'm on my laptop just to come start pushing things. So awesome team. Yay. I near just joined the Body Fit Athletic Club. Looking forward to this month's challenge. All right, just scrolling back to see if I missed any other questions, but let's talk about October athlete. Yeah. And, Mel, you're right. It's not as popular as it used to be. The American kettlebell swing. And that's for two reasons. One, that it's people are getting hurt or not doing it correctly or getting strains, things like that. But also just that it's not effective. There's not added bonus. So Molly is going to miss doing your workouts. Where? I'm on my honeymoon next week. Week in Ireland. I haven't taken a week off your calendar since 2019. Molly, you are amazing. Congratulations. I'm so excited for you. I don't know if you've already had the wedding or if you're having it next week, but we are so happy for you. Congratulations. And enjoy that time away from workouts. Listen, you know, we will be right here waiting for you when you're back from your honeymoon. And I'm sure you'll be active on your honeymoon, so have a good time. All right, guys. So also, Ireland sounds beautiful. It's a secret code. Who can interpret the secret code from Jeanette? Oh, my goodness. All right, let's see. Okay, guys, let's talk about October Athlete. So here's what we're doing, guys. So in the past this year we have the regular workout calendar that goes out to everybody. As long as you're on my mailing list, subscribe to the YouTube channel, all of that. But then we have the special challenge in the Athletic Club. So from now on, everybody can do the workout challenge because the calendar is going to be the same, which is so exciting just because we want to share that challenge with everybody. But if you do want all the extra stuff that comes along with the workout challenge, then you want to join us in the athletic club. We know that's not an option for everybody. So we, we want to make sure everybody can do the challenge. So October Athlete Workout Challenge is free for everybody. The only things that you need to do make sure you are subscribed to the YouTube channel. Subscribe. That is how you know when the new workouts are getting released. You can turn on those notifications. So you get that notification, new workout just came out. And that also helps me of course keep making these free workouts for you. So subscribe to join the October Athlete Challenge and also make sure that you are on my emailing my email list, which is in the description below because that is how you will get the workout calendar directly to your inbox. So this month, and this is for everybody up to Athletic club and the regular calendar, the calendar will be linked as much as it can, but we are adding a ton of brushes, brand new workouts, as well as some re releases of workouts with just to be on the challenge. So everything can be on the same playlist. So when you get that workout calendar, the big monthly one, it's just an overview. The weeklies that you'll get Sundays in your inbox will have all of the links and we also will have an October Athlete playlist where the workout that is released that day will be right there. Otherwise it's linked. Linked on your calendar. So tons and tons of new workouts. Here's what we're doing in October Athlete. We are going to all of us will find our inner athlete. Right? So I know a lot of you don't consider yourself athletes. A lot of you do. I love Fitness. And in the past, I've, you know, I've been an athlete. I have been a competitive runner. I've been a triathlete. I played sports. All growing up, all of that. Sometimes now I feel like, well, I'm not an athlete now. I just like to exercise. But we are all athletes, so we're all going to find our inner athlete. Wherever you are, if you can move your body, if you can use your body, you are an athlete. And we're all going to hone in on that during October. Athlete. So we're going to be using these workouts. They're not going to be all crazy, you know, like we're not going to be training like a football team. We're not to going. We're not going to be. It's not going to be anything crazy. It's not going to feel that much different than your regular calendar. But we will take some of the concepts that athletes use like strength, power, cardio, conditioning, and we'll be applying those to the workouts. And then over in the Body Fit Athletic Club, if you're in there, you guys know this. But we do tons and tons of events. So first of all, you get access to the Method nutrition plan, which is excellent. Vivian, our Body Fit registered dietitian nutritionist, designed it. Super practical. All foods fit. It's not a diet. It is a way to get more of the good stuff in. It's a very practical, realistic approach and we celebrate when we can heal our relationship with food, have an amazing healthy mindset with food. So that's what we're doing with that. And of course, Vivian is in, in the club. So she's doing live nutrition Tuesdays where she covers a hot topic and then she's there to ask your questions if you can't make it live. All of those videos stay up so you can watch them at any time. You can submit your questions ahead of time. I do the same thing on Wednesdays. She has a tasty Thursday recipe. Every week we do things like motivational Monday, goal setting Sunday, all of these things to keep you accountable and excited. Excited about what we're doing. And this month all of our topics are going to focus on taking what athletes do really well, like nutrition for athletes, how to eat like an athlete, how to train like an athlete, how to recover like an athlete. Recovery is such an important thing that we're going to talk a lot more about. So all of that we're going to be talking about over in the Athletic Club. So join us there if you can all that information is in the description below. So. But otherwise, if you can just participate in the workout challenge, we're starting on Monday. Make sure that you are subscribed for the email and that you are subscribed to the channel. Does anybody have any questions? Let's see. Yeah, Alyssa, I think you're right. I think it probably is a child just hitting buttons. Oh, my goodness. All right, guys, so what else do we got? Team Yay. Paula is excited for October. Athlete Laura is excited for the calendar. Amazing. All right, team, so join if you can. Everybody can do it. And also, guys, our live workouts all of this month are going to be super fun. They're all going to be strength and power related. Of course. We'll get endurance and cardio and everything else that goes along with that. But we'll will be alternating dumbbell, kettlebell, body weight, throwing some mini bands. And the last live of this month is we're bringing it back Halloween Boo camp. Right? If you guys remember, I dressed up last year, I'll be dressing up again this year. It will be a Halloween inspired workout. It's so much fun and I love if you guys dress up for the workout, send me pictures and I post them on my Instagram. It's a really, really great time. So, so make sure that you're here for that. It's going to be a really great month. You guys, thank you so much for working out with me today. I hope that you have a great weekend and that you are feeling good and that you know that you are strong, you are capable. And now I'm going to remind you you are an athlete. I will see you guys for Monday's workout. Have a great weekend. Everybody by.