LIVE 35 Minute Bodyweight Sculpt Workout - SCULPT #18

Happy Saturday. Hi, everybody. My team is ready. Oh, snap. Kai fainted Wet. Get up, get up. You guys both have pancakes on your shirt. Welcome, everybody. I'm Amy from Bodyfit by Amy. These are my crazy kids, Maya and Kai. And today we are doing a live body weight scope. Oh, is that chocolate ice cream? Yeah. Oh, my goodness. Andrea is here. Jessica is here. Happy Saturday. Carmela is here. Getting it in from San Francisco. Hey, Yvette. Hey, Mary Ellen. Welcome. Welcome, everybody. If you're here, say hi. We don't need any equipment today. It is all body weight. We're gonna be sculpting. We got 35 minutes. A little bit longer than your regular workouts. Hey, Jenny. Jenny. Who knows this chaos well because she's got three boys. Good morning, Alyssa. All right, team, can you. Can you wave bye to everybody? Hey, Alicia. Katie is. Connie is here. Susan, Happy Saturday. Okay, wave bye to everybody and go to daddy. Wave bye. Maya has her workout clothes on. All right, welcome, everybody. Adina is back. I'm so proud of you, Adina, in our Body Fit athletic club recovering from some surgery. I'm so happy that you're back at it. Take it slow, Adina. Paul is here. Deb is here from Wisconsin. Hey, Nia. Thank you. They are really cute and crazy, right? And loud. My kids. Monica, let's do this. Yeah. Oh. Just ran six and a half miles. Take your time. Ellie is here. Laura is here. Leah is ready for some movement. All right, team, so just like the last couple weeks, I'm so happy to be back. As you know, last week I was traveling, so we had kettlebell sculpt. But I hope you enjoyed it. So same format today. We had dumbbell two weeks ago where we are going to go body weight. So we're gonna have some longer circuits where we start with a sweat. So more of a compound movement. We usually do the opposite. Then we go to a shred, then we go to a sculpt. So it's gonna be fun. We're gonna do it with no equipment, so you don't need anything today. Hey, Megan is here. Julia is here. Linda made it on a busy Saturday. Yes. Let's work, team. All right, so make sure you have your water close by. Drink water frequently, even when I'm not giving you a break to do it. If you need water, get water. It is hot for so many of us around the country, around the world. So please make sure you're hydrating. Jennifer is ready to move. Yes. First live, S. Collins. Jessica is happy to be a part of the live. All right, team, let's do it. So make sure that you have your space, that you have your water. We're going to get the timer going. I'm going to grab a quick sip right here, get my airflow. And again, no equipment needed. Just go ahead and start loosening up. Shake everything out. Just march. All right, let's get it done. 30 minutes today. Going a little shorter since it is August. Sculpt 25 and 25, your regular workouts, as you know. Let's step it back right here. Olivia is here. Hey, Olivia. Olivia and I got to chat yesterday because she's in the Body Fit Athletic club. If you are a yearly member, you get a discovery call with me or Vivian. So good to see you, Olivia. Oh. With Gigi and Tony, her two kids, who are the same ages of my kids. Hey, Gigi. Hey, Tony. Four and six. Julie. Julie is here from Canada. Welcome, team. Let's take it nice and wide. Just shift your weight. Really open up those hips. It's Saturday. Maybe you had a busy week. Maybe you're really feeling it. We're gonna get you energized and ready to go. Let's go. Flat back down and round it up. Roll through that back. Hey, Paula is here. Miss the kids? Yes. That's all right. They're always just in the first few minutes, and then we try to get them out of here. Saturday lives. Take it right here. Roll. Those shoulders are when you get a true taste of what it's like to film here. Kurt gets me all set up. The kids are running around. Everything's crazy. Sometimes the dog is in here. Let's do a squat, and let's roll through those hips right through here. And then we send them away and hope that everything works right. Mel is here. Just came back from a sick smile run. Yeah, you should stretch, Mel. Okay, Brittany is here. Nice to see you. Let's hinge it right here. Hands behind the head. Hinge and bring it up. Soft bend in the knees. Right through here, y'. All. I was gonna wear all black today, and I was like, no, it's Saturday. I'm gonna wear pink pants. You can't tell, too, but I also have pink socks. Let's hinge it right here. Walk it out. Hey, from Denmark. Just inchworm a few times at your own pace. If that's not right for you, you can just hinge or you can take it down to your knees. Mallory is here. Gonna do this later. Just drop it in to say hi. All right, team. Hey, Lori, go ahead and hold it out into that high plank. If that's right for you or on your knees or from a standing position, we're going world's greatest stretch. But I want you to step into it from the plank. Drop that knee, step back, one foot forward, open up the hip. Big stretch through the back, through the spine, arm back down, back to the plank. If that's not right for you, you can do it from the standing position the way we normally do. Last one. And then I want you to do a big step in and round it out. All right, let's tap and reach across. All right, so if you are just joining, you keep reaching. I'm gonna ad my ponytail because it's falling. Hey, Paula. So reach over your head. We are going sculpt today, just like our kettlebell sculpt last week, if you caught it. And our dumbbell sculpt, that was live two weeks ago. So let's take it hamstrings up right here. Here's what we got. We're gonna start with a sweat move, where we go of usually a compound move. It's a little trickier with our body weight exercises, but we're gonna get it done. So it's. We're gonna start with a bang in these circuits. Then we're gonna break it down for shred, which is more of your back to basics. Then we will have some sculpt, maybe some hold some pulses. And then we are going to have some cardio mobility. It's gonna move quickly. We're gonna get it done. We're gonna have a good time doing it. Step, touch. Right here, team. And excuse me, just drank a whole bunch of water. We're gonna have a great time doing it. And then at the end of this workout, if you can hang out, we will of course get a quick Q A. If you have any questions, we'll hang out and chat. Totally up to you. If you can't, no big deal. All right, team, Everybody grab a sip of water. To start, we're gonna pre hydrate and then we're gonna get right into it. Hey, Angela is here. Oh, thank you, Brittany. I don't know how to say your name, but thank you so much. All right. Angela is loving the 25 minute workouts. I know so many of you are. All right, team, so we are starting with a plie squat. We're gonna go side to side. We're gonna press it up. So you're gonna do a pull down, side, side, reach up. We got 40 seconds. Should feel like a little mobility too. Here we go pull down, plie, side, side, reach up. So I want you to open up those shoulders. Think of it as a pull down. Squeezing here as you plie. And then we get some obliques. You don't have to actually touch the knees like I'm doing. If you have that mobility and flexibility, go for it. The idea is to hang out low in that plie and get those obliques working, right? That lateral movement. You got 10 seconds. Not so bad to start off with, right? Little mobility and relax. All right, quick and easy now. We got 40 seconds. We're gonna isolate him for shred. So I want you to do a pull down, side knee. Pull down, side knee. Let's get those obliques. Let's open up the back, chest and shoulders all up top. Soft bend in the knees. Here we go. Pull, side, side. Now, I want you to think of it beyond just the motions. It's not cardio like this. It is cardio, but I want you to really squeeze in those back muscles. Pull them in, and then really pull the knee in from the side to get those obliques so you're not just going through the motions. Really. Intentional squeeze in the back, side, knee. Squeeze on the back, side knee. Right here. Yes, you can. And breathe. Right. Boom. Who's feeling their back? Ditzy is just popping in to say hi. Oh, last one. Ha. Shake it out, S. Collins. Tips on height, tight hip flexors. If you have time to hang out, we'll talk about that at the end. All right, now we got shred for our lower body. Let's keep it with that plie, but let's add a little slide in for those inner thighs. So squeezing the glutes and the core. Here we go. Drop it low and slide right through here. Slide down. And here. Yes. Dixie's getting her nails done. Maria is here. I'm glad that you're here. Dropping low as you squeeze up. Pull those heels together. Bring it in the inner thighs, but also connect to that pelvic floor and. And wrap that core in. Right, so we're getting all through the lower body. Heart rate should be staying up, right? Squeeze. Bring them in. Yes, team. Five seconds. Four, three, two, one. And relax. All right, team, so here's what we got sculpted, but the compound motion version of sculpt. So we're going to pull down pulse. 3, 2, 1. Knee. 3, 2, 1, knee. Stay with me. Here we go. Pull down. Pulse your back and in those hips. Side knee. Three, two, one. Side knee. If you want to keep that burn going, stay low. Just like this, right? If you need a little bit of a break, bring it back up. Then pull down. Pulse, side knee. Bring it back up. But you can do it because we got 15 more seconds. So stay down. Don't forget about that pulse in the back. Pull those elbows down. Work those back and shoulders. Yes, team. 5, 4, 3, 4, 2. Let's get this last one in. Yes. Good little burn, good little heart rate. Now we're gonna mix it up. So we're gonna go three, two, one, pull down. Three, two, one, pull down. Whatever that looks like for you. If this is better for you, take it there. Otherwise, pull that knee up. Here we go. Pull the knee up for three, four, two. Obliques all the way down. Turn it. Three, two, one, pull down. So my hope, even though it's a little bit harder to feel like we can work the back in body weight, because we can easily get a lot of push right with those push ups. Plank press, is that just by holding those arms up for this long circuit, you're really feeling those back muscles right. I know I am. And shoulders, pull down. Five seconds. This. Let's get one more each side. Breathe. Yes, team. Ha. Shake it out. I hope you're feeling it on this first circuit. Now we're gonna go opposites. I want you to cross those arms in front for your back, pull those hamstrings up for your hip flexors. Cardio mobility. 40 seconds. Here we go. Breathe, breathe. Right through here. So if you want more cardio, of course, you can pick up the pace, you can even add a little jump. But if you just want that mobility, big stretch here through those back muscles and then hamstrings, we'll get those hip flexors. So whoever was asking about hip flexors earlier, we'll talk about it again. But this hamstring curl is a great way to get a little cardio mobility. Stretch for hip flexors, but also those quads, right? Five seconds to go. Right here. Get it done. Three, two, one. Let's grab a sip of water, team. Yes. First circuit is done. Tap it out right here. Yes. How we feeling? We're about a third of the way through this workout. If you want to keep it moving, you can keep with that cardio mobility or you can get a real break. But watch me here. All right, your next round, we're taking it again. Compound move. First we got our sweat round. It's a fun one. You're gonna lunge it back. If you can, you're gonna pop it back. Plank press for two. And then I want you to step forward with the other leg and bring it up. Then lunge it back. Other leg, drop it down. Plank, press for two, come up. So, looks like a burpee, but it's not. We're not jumping. You're stepping it back into the lunge, right? And then bringing it down to that plank press. So we got lower body, we got core, we got upper body. This is your sweat round. We got 40 seconds. If you're not going down to the mat, you can just lunge it back, lunge it back, or you can take it to the knees. Let's get it done. 40 seconds. Sweat round, lunge, plank, press for two, lunge it up. Here we go. Drop it down, hands down. Pop it back. Plank press at your own pace, not rushing it. Step that foot in. Bring it up. Same leg, goes back. And here, plank rest. Left, right, left, right, right, left, right, left. Other foot. Bring it up again. If you just want to lunge or you want to take it back to the knees. Down, down, up, up. And here. That works, too. 10 seconds. Breathe. Step it up, step it up. Can you get one more? Let's do it. There's your time, but finish it out. Yes. And breathe. All right, team, let's get it done. Let's take it right here. We're gonna lunge it. That was sweat, right? That got our hurried up. All right, now we're going reverse lunge, Forward lunge, reverse lunge, forward lunge. We got 40 seconds each side. If that feels too weird for you, I want you just to take it with one lunge. Whatever works for you. Stationary, reverse forward. But if you can, you're gonna push off the front. Step to the back. All right, let's get it done. Here we go. Reverse forward. Same leg is staying forward the whole time. So I'm stepping forward with the right, I'm stepping back with the left. Yes. Breathe. Power it up. Step back. I want the same forward leg. Here we go. Yes. Core engaged. Drive out of that front heel. Either way, remember, it's okay to lean into it because we're gonna get that hinge motion. One more. Yes. Shake it up. Same thing. Other side. So, I know it's a little tricky for your brain, so I want you really to think. But that same leg, for me, it's the left. So I'm going to step the right one back. Step it in. Left one forward. Step it back. So this right one is always in the front, right? Let's get it done. Here we go. 40 lunge. Step it forward again. If that's too weird. You just keep it. Whatever you're most comfortable with. You get more out of keeping it with just the reverse or just the forward or just the stationary. That works too. Helps me to move my arms a bit. Right. It's balance. Yes, that's on purpose. Breathe. Core engaged. Keep that chest open. You can lean a little bit into it, but we don't want to round the back. Right, Keep it up. Straight back, but you can come in. Last one. And breathe. Shake it out. Tap it out, team. All right, so plank press. You know what to do. We're going up. Up, down, down, up, up, down, down. Let's get it done. It's only 40 seconds. Wrap that core. You can stay on the knees. Knees or toes. Here we go. Elbow, elbow, hand, hand. Yes, just like that. Hips and shoulders are staying square. Yes. You're gonna get a little bit of movement here, here. But I don't want big movement through the back. I want you to really stay tight in the core. Squeezing those glutes. Don't hold your breath, but down, down, up, up. Keep it moving. 10 seconds. I do not care about speed here. I want good form. This is your shred round. Last one. Yes. Pop it up. All right, sculpt round. Let's get it done. Good news. We're not putting them together for the sculpt because that is just too much. Right. But we are going to get each side with these legs. We're gonna pulse with the reverse. We're gonna pulse with the forward. Let's get it done. 40 seconds. 3, 2, 1. Pulse. 3, 2, 1. Step forward. 3, 2, 1. If you can, I want you to stay low, just like I'm doing. Right. Pulse. So it's really just a small step forward and back. Yes. If you need to come up in between, that works too. Pulse into the heel and let yourself hinge just a bit to keep those legs working. Yes. And in 10 seconds. Ha. Last one. Shake it up. Feeling it. Can we get that other side? I know that's a lot to do back to back, but you can do it because then we're going to the bat. Don't worry. So step back into it for a pulse. Step forward into it for a pulse. Core, engage the entire time. Stay low. Sit that core shoulders back. Pulse it. Drive off the heel. Either way. Push out of that front heel for both. 3, 2, 1, push out of the heel. 3, 2, 1, Push. You do not have to go the same speed as me. You can go slower for sure. Whatever gets you. Good form. You can go faster as long as you keep that good form balance. Right? You need a little extra. Yes. Five seconds. Last one. All right, team, let's take it down. We got that plank press. Give yourself a little second to get a stretch right here. I know, right? Feel that hip flexor. Hip flexor stretch. Whoever was asking about hip flexors, this is a really good one. All right, so here's what we got, team. You are going to stay on your hands, right? And you're gonna go one side for 20. Down, up, down, up. Watch what's happening with my opposite hand. It's a little bend. Up, bend up. So both sides are having to get that push. We're going 20 and 20. Zip that core all the way up. Knees or toes? Here we go. One side. Down, up, down, up. So one side is staying on that hand the whole time. Remember, you can be on these knees up to you. Push. Yes. Five seconds. Right here. I know you mostly feel it in that standing arm, right? Switch it. Here we go. Down, up, down, up. I want you to also think about your core lifting. It's helping pull you up. Even though you're feeling those triceps and your chest, your core is pulling while the upper body is pushing. Let's keep it going. 5, 4, 3, 2, 1. Burn. Here we go. So let's shake it out right here. Let's do a tap and a tap. We got 40 seconds cardio mobility, then we're taking it down. Team, Here we go. Tap back, big reach. Arms up to the ceiling. So mobility here to stretch out that chest and those triceps. Mobility here to stretch out through those quads, hip flexors, hamstrings, all of it. Yes. And breathe. We got some core and lower and upper body all coming together in this next round. So get excited. Here we go. Here we go. Ten seconds. Hey, Tiara. Gonna do this after work. So good to see your face. 3, 2, 1. Water team, let's take it down. Short round on the mat. I know that one was a little bit longer because we had right side, left side. Gotta bring that air flow down. All right, Join me down on the mat. Here's what we got, team. You're coming into a bridge. You're coming up with a V up. You can either do a reach like this or all the way up if you can. Single leg V. If that is not right for you, maybe you're pregnant. Healing doctor Postpartum. Then I just want you to do the bridge and the lift. Join me here together. Here we go. Bridge. Take it down. Extend. Extend those legs and arms. Reach two reaches. Bring them back in. Bridge. Reach and reach. Let's work that core. Bring those feet in. Bridge. Squeeze the glutes and up and up. Yes, you can bridge. If you want a little shoulder mobility like what I just did, you can do a little pull over. Arms up with the bridge. You're gonna get it with that V, right? Last one. Here we go. Up and up. Catch your breath, team. All right, now let's isolate them. We got that bridge. Here's what I want you to do. First half, we're pressing those knees out and in. Then we're gonna hold it up and pulse with that. So join me here. In three, two, one, lift. Up and out and in. Take it down. Up and out and in. Yes. Similar as if you had a mini band. What I want you to think about is really squeezing in, connecting with the core, and pushing out. You can even have your hands on your hips to feel those outer thighs and glutes. Really pushing. If you don't feel your glutes, I want you to walk those feet in a little closer. Don't rush it. It's not just this, right? Really intentional. Tilt the pelvis in, core, lift, press out, squeeze in. Lift. Squeeze in the glutes as you press out. Then squeeze outer and inner. Last one. And breathe. Yes. Bring it up. Get a little stretch right here. All right, team, so here's what we got. We're gonna modify this. If you need to modify again, I just want that stretch right through here. One in the other. Otherwise, we got our lift or a full V up. 3, 2, 1. Here we go. So starfish, right? Or one legged V. Yes. Amanda's is watching from the beach. Have fun. You can always do this later if you want. Man fest is a star in our show. Up and keep moving. Free Facebook group. Everybody should join. Such a great group. Tiara's in there. Tiara. I hope I'm saying that right. Remember, you can just do the crunch, you can just do the leg lift, or you can come all the way up with it. Three, two, two, burn. Yes, team. All right, so this time, we're gonna bring our heels in. So watch me, little frogger. We're gonna come up, squeeze in as we come down. Up, Squeeze in. But we're gonna pulse for three, two, one. Drop it down. All right, so my feet are in together right here. Up and squeeze. Here we go. Three, two, one. Squeezing down. Three, two, one. Squeezing down. You're gonna feel the difference keeping those heels together. And then when you Bring those knees in. Inner, outer. You got it. 3, 2, 1. Squeeze it in. Outer thighs, glutes, inners, pulse. Sculpt it. Yes, you can keep it up. Five seconds to go. Don't forget about that core. And relax. Yes, team. All right, roll to your side to sculpt it here. Here's what we got. We're going 20 seconds. We're doing a big reach. If you want to think of it like your V up, you can go here, but we got 20 seconds. Lift on the right, 20 seconds on the left. To the left. Let's get it done. Here we go. So you can come all the way up and down or here and down, or just lift with that upper. That might be better, but big reach, side plank. I know we're mixing it up. I just want to make sure we sneak a little side plank in because, you know, I love it. Right, and breathe. Yes. Bring it up. Ah. Switch your sides. Almost missed it. Let's get it done, team. Here we go. 20. Take it up and down or knee and down. You don't have to have that top leg unless you want to. If you want to focus on isolating those obliques, that's what we're doing. We're sculpting. Take it up and breathe. Two more. Last one. And relax. Stay down here. Here's your cardio mobility team. You can just do your bird dog if that's the modification that's right for you. Otherwise, bring that knee in and cross like a pigeon. Bring it up, Switch your sides, take it across, bring it up. We got 40 seconds. I don't care what it looks like. I just want a little stretch to the hip. I want to stretch through the arms, stretch through the core. You got 40 bird dog to modify. Otherwise, high plank. Here we go. Knee across, press up and stretch. Other side, press up and stretch. Stretch through the core, through the back of the legs. It's really mobility for everything. Right, upper body, core. Yes, team. Breathe. Up, up. Three, two. Last one. Yes, team. Ah. All right, quick sip of water. I think we have time for a bonus move. I don't know. What do you think? I think we got to get it in right. All right, team, let's take it down. Here are your options for this bonus move. You can either go behind your head, knee, knee, plie, square, squat, regular squat, right behind your head, triceps, knee, knee, squat, or you're here. You're going tricep push up, knee, knee, pop up right through here so that tricep push up. You're Going to make a triangle. And it is a small movement through those triceps up to you. You can also do a regular push up if that's better for you. Standing, knees behind the head and squat. Or from the plank. Here we go. Take it. One minute. Knee, knee. Pop it up, pop it back. Triceps. And triceps can be knees or toes for most of us is probably going to be knees. You can run that. Mountain climber if you'd rather have that. That too, yes. Kylie has a love hate relationship with the bonus move. You are not the only one. Breathe. You can run this for four if that's a better option. Squat. Pop up. Take it here. You know, I want your brain to have to work on this bonus move. I used to say brain, not pain. Right? So many things to think about that you forget that you're tired because you're doing it. You showed up today. That's all that matters. Can you hang with me for 10 seconds? I know that you can. Pop it here. Pop it up. Yes. Sit down, team. Ending with a bang. Right? Let those knees drop to the side. Just find a comfortable seated position. Yvette says my body is saying no bonus move. But Amy is saying yes. Yep, I'm here for you. Event. Lisa's watching. Let's see. Lean side to side if you can. Let's get that 9090 stretch so it looks like this. If that's not right for you, you can sit on the edge of a chair and just open up the hip, the hips this way. Hip flexors. Feel that stretch and then let's lean over into it. And you also get a little side body stretch, upper body all the way through. If it feels good for you, then you can turn that into a pigeon stretch. But otherwise stay right where you are. Hips. Hope you feel your entire body. We got it done with just body weight. Roll those legs through. Other side. Right through here. Thank you, Katie, for being here. Jasmine's gonna re. Watch. Ah, good. It flew by. That's what we always want, right? We want the challenging workout that goes by fast. I feel like that's my specialty. That is what I always hope for. That you're gonna feel challenged, but things are gonna go by quickly. So it's done before you know it. Your brain hasn't. Doesn't have time to talk you out of it, but you're strong. Nice team. Come up to all fours. Maria. Thank you, Jessica. Yes. Great job, team. Andrea, I'll get to that question in a minute. Just roll through. Cat, cow at your own Pace a few times. Really focus on this of trying to release that low back, that lower lumbar spine. I know for me, that's where I get really locked up, really tight. Roll back on to your feet. You can get a little petal here. Hands can be on a chair, couch, bench, whatever you need. If you're able to hang out, we'll chat for a few minutes. Otherwise, thank you so much for being here today. Slowly roll it up. Let's take those knees out side to side. Thank you, team. I think these pink pants just gave me energy and my socks rounded up. Big stretch right through here. Over to the side. Week three of sculpt is done. I hope you all are enjoying it. If you're just joining, make sure you jump in for the sculpt calendar. Make sure you get on that email list and you can get the links. Weekly calendars, reach behind. And if you want to take it to the next level, we'd love to have you join us in the athletic club. Whoo. Let's get one big, deep breath in. We'll get a few more stretches while we chat. Deep breath in and out. You did it. That was your body weight. Sculpt workout. Great job, everybody. Grab some water. Have a seat. If you have a question for me, let me know. Let's see. Andrea says my knees get tired in a lot of the squats and lunges. I think Kurt's gonna bring me a computer and a lot of the squats and lunges. Not like a soreness or a pain, just a burn. That is normal, and that is good, as long as it's not a sharp pain. That is just your acute muscle soreness that we get during a workout. Here's what I would say to you is make sure that you're getting a little lower. If you can, you can. And if you need to put a chair behind you to do that, or if you need to grab on, let's say, on a lunge. Sometimes we're feeling that acute muscle soreness in our quads, but it feels like it's right at the top of our knees. But sometimes it's because we're not able to get low enough. And this is a mobility thing that you just have to work on. It does get better. But sometimes if we're here in a squat or here in a lunge, look where all the weight is going right in the front in the knee, right when we get here in a squat, even though that's hard to do, it takes some work to get that mobility. You can Also take your knees out. You can adjust your stance a little bit if you need to. But when we get that low, then we're below our knees. Right. So more of our hamstrings and glutes are taking more of the weight. So I would encourage you, if you want, put a chair behind you, sit down on the chair, bring it up or grab onto the wall, take it really slow to try to get lower. It might. And it's going to feel tight because we get super tight in those muscles, because we sit in our cars, at our desk, all of that. But work on pushing through that mobility and flexibility because the lower you get, the more support you have for your knees. But not a problem if it's just that burning. But it may mean that you have a little bit. You're a little bit forward on your knee. All right, Angela is asking, are you planning on doing more 25 workouts after the this month? Yes. Listen, I know you guys have loved that, in case you missed it, this whole month of sculpt, our Saturday lives are our bonus workouts. But we have five weeks of five regular workouts. We call it 25 and 25. August is a super busy month for a lot of people as we end summer, as people go back to school, as work schedules sometimes change. So we want to do a little bit shorter. Yes. I am listening to you. I know that you all like the shorter workouts. Several of you also really like the longer workouts. So we will have a good mix of both. The thing you know about me is that you're never going to have an hour long workout. Right. Or you might, but it won't be on a calendar. I always want to keep it short and efficient for you, so. Which is why they're all in that 20 to 25 to 30 to 35 to 40 range. So even if they're a little longer than 25 minutes, they'll still be shorter. But thank you, Angela. I know a lot of people are asking that. Let's see, who did I miss? Kate, thank you so much. Carmel. It's just what I needed. Thank you, Jessica. Thank you, Olivia. Jenny. Oh, I'm so glad. Maria's so glad she got it in. Paula, thank you for being here. Alicia. Yes. Team Jennifer. All right. Laura, thank you for being here. Okay. Kylie is asking, is there anything I can do for wrist pain? It gets so bad. I can't do planks or push ups. Any weight on my wrist is painful. Yes. The first thing I would say is if it is recurring in the rest of your life, not when you put pressure. I would definitely look into seeing like a physical therapist or an occupational therapist because sometimes that is carpal tunnel, sometimes that is. Again, what do we do all day long? This. We drive our cars, we sit on our computer so our wrists get tight. So the more mobility you work, especially if you are someone who sits at a desk for work, you can take those breaks, roll through your wrist, take those breaks from scrolling. I know it's hard to do getting that. And then the other options for when you're doing planks, almost everything in the plank world you can take down to your elbows. So even if it's something like a mountain climber, I would just say get down to your elbows and just create a little space for something like that. You can also elevate, let's say on a couch or a sturdy chair on your elbows if you need more room. So most, most of your planks can be modified when it comes to a push up, something like that. The other option would be to hold some dumbbells to do your push up here, right. Or hold your plank from here. However, the one thing I would say is that the more you, you kind of push that again. Flexibility, mobility, just like we talked about with the knees, it sometimes just takes a little bit of working through that tightness. And so I would say starting by on your knees, then working yourself back, right, Then working yourself up just to while it, while you're doing that, getting that mobility work. I've had a lot of clients in the past who I've said just give it a little bit of time, ease into it slowly. Just don't avoid it every time. Just try to give yourself, okay, maybe ten seconds. All right, now I'm going to rest. I don't want you to push through intense pain, but if it is that tightness that gets really hard to hold short intervals and see if you can increase that mobility and flexibility. Hopefully that makes sense. But if it's recurring pain, definitely look into talking to your doctor or healthcare provider about maybe some physical therapy because that can really help. All right, let's go see Jessica. Any BOSU workouts? Yes, I need to do it. I know so many other workouts because we have increased in the last year or so, two years really of making the calendar, you know, three to four to five to six brand new workouts every week. A lot of that additional stuff like BOSU workouts, medicine ball has gotten pushed to the side. But I do have a plan for that. So they will be coming. Let me Know, Jessica, if there's something specific you wanted, a BOSU workout, if you want a full body, if you want a core, let me know. All right, thank you, Andrea. Oh, I'm so glad you have been recording yourself. Yeah. So guys, that's another thing that I have recommended. We talk about this a lot in the Athletic Club because we have a forum feedback Friday. But if you take a video of yourself, sometimes you can see the little things like, oh, I feel my low back is pretty sore. And then you watch yourself doing a squat and you realize you're rounding a little bit and you want to watch with that. So doing it in the mirror. But a video is even better because you can actually be in the form that you would do and then re watching it and seeing like, oh, that's why I feel that, oh, that's what I need to do. That's the thing that Amy always talks about. I can adjust this. It can be super helpful. All right. Leah says another great workout. Can you give us a sneak peek, sneak peek about what's coming calendar wise in the fall? Yes, I can. I can. So next month you'll be hearing about it soon. We're gonna have September burn, so get excited. Yes. We won't have super long workouts. It won't be all, you know, like pulses and holds and things like that. But another well rounded month where we get a lot in. Then we're bringing back October athletes. So I'm going to get you psyched about that. If you were here last October, we had so much fun. My goal is for all of you in all of our workouts to remember that we are all athletes. If you have a body, you are an athlete. So we're going to bring that back. So get excited about that. And then of course we'll have November, we'll have holiday hit as usual. It's so crazy to think, think that we're like on the last third of the year, fourth of the year, but yeah. So little sneak peek. You guys got it. Tamika, so glad to see you. Oh, I'm so sorry you hurt your foot. You know what, you can check out some seated workouts. That's another one that I want to bring more of. I have some workouts seated in a chair where if you just want to get some upper body or you want to get some boxing, some cardio, things like that, that could be a good option for you to make it just to get your body moving. Ah, Sandra, I would love to keep the workouts at 25 minutes. Yeah, we're working on that. Don't worry, they'll be short. Elizabeth, thank you for being here. Lucy, did Aqua fit this week. The instructor used some of your moves. Yes. I'm so glad. Listen, you take, you can take that to the water and take the ease on your joints. I'm so glad. Yeah. Show her my videos, Send them to her. I love that. Shannon, good to see you. Just got home from Vacay in time to catch this. Definitely had the best consistency of workouts, eating habits while I was away with all the support of the athletic club. I'm so glad. I'm so glad that you had fun, Shannon. So good to see your name. All right, let's see. Paula says, do you consider full on jumping jacks as a warm up or a cardio or both? Both. Just like all of those cardio moves that we do when we reach out, it's all about getting mobility and movement, but also getting the body temperature up, getting the heart rate up. So our bodies work really well when they're at the right core temperature or when we raise our core temperature. That's why we don't want to just jump right in. We want to get a little bit of just getting the blood flowing. So absolutely, it's both. Let's see. All right, team. Yes. Bosu balls can be a little bit tricky for some people. Yeah. That's why we don't put them on the regular calendar. But a lot of people really love them. Really. They're a really great tool if you need to work on balance or if you're training for a sporting event or if you just want that extra challenge. So not for everybody, but some people really love them. All right, let's see. Anybody have any other questions? Thank you. Linda Teacup loves the Sunday hiit workouts. Yeah. So usually on Sundays we release a quick hit. So y', all, we have a ton of these 10 minute quick hits. So if you are one of those people who loves the longer workouts and we've got these 25 minute workouts, feel free to grab any of those 10 minute HIIT workouts or 10 minute workouts as a little add on a little. A lot of them are full body. So it's also a way for you, if you have a day that you're really short on time but you want to get something in quick, grab one of those 10 minute hits and you'll get everything you need to just get yourself feeling good, get that energy up, get the heart rate up, get that cardio, get that strength. But in A short amount of time. So great add ons great on days that you don't have a ton of time. Molly loved October athlete. Good. I'm so glad Yvette is going to go to house stuff. I should probably do that too. Paula, no, listen, no need to do jumping jacks. You don't have to jump. You can do those tap outs. You can do a modified. You do not have to jump or run or go fast to get a good workout. It is one of my goals in life. You don't have to go high impact to go high intensity. I'm always going to remind you of that. There are so many other ways to do it. I want you to work in a way that is good for you. Just keep moving. Right. All right, team, thank you so much. Let's see. Rebecca has a question. Sometimes when I do bicycle or other core on the mat, I feel like my hips are popping. That does happen. Which is reminding me that somebody asked a question about hip flexors in the beginning. Yeah, sometimes our joints pop. For me, it's my knees. For some people, it's hips. As long as it's not painful, it shouldn't be harmful. If it is painful, you definitely want to talk to your healthcare provider about that. But typically we get little. Sometimes we get little air pockets in those joints and we hear that little popping sound again. Making sure that you're warmed up, which I'm sure that you are if you're doing my workouts. And also just you may need a little hip flexor stretching outside of your workouts. And since somebody asked about that, your hip flexors are right here, team, so connected to those quads. So if you can get down in this kneeling position, this is a really great, great way to stretch this half kneeling or even just kneeling here, even just leaning back a little bit, you're gonna feel that this is a really great one. Another great option is any of your quad stretching this or putting your foot maybe on a chair or even on your bed and then just kind of tilting that hip forward. Really great. If you're able to do this one right and lean into, you get that quad, you may need something underneath your knee, like a mat or fold up your mat, something like that. But hip flexor, quad stretches, all of that to really lengthen through here. So that's why I've been incorporating more of things in this half kneeling position because we, in addition to the challenge that it provides, we also get that built in hip flat hip flexor stretch. So you may need a few more Hip flexor stretches in the rest of your throughout the rest of your day, not necessarily during the workout. And also I would say make sure, I don't know if you feel it, let's say in a bicycle, if you're staying right here, try lengthening a little bit more. You can also try flexing your foot or you're pointing your foot, see if that makes a difference. But generally speaking that popping is not harmful as long as you don't have pain with it. Right? Okay, team, thank you so much. Ah, have a great rest of your weekend. Team. We got week four of sculpt coming up. If you are not on my email list already, check the description below. That way you get the workouts, you get the calendar, you get the links. We got two more weeks of sculpting. We're going to be closing out Summer fit, which is is crazy. We've done sweat, we've done shred, we've done sculpt. I know a lot of you have joined us for all of them. If you're just joining for the first time today, that is okay. You can jump right in. We are here for you. If you want that extra support, you definitely want to join us in the Body Fit Athletic Club. We have such a great time. We have so many fun things coming up. Thank you. Thank you. Let's see. S. Collins. My hip flexors are so tight and painful. Sometimes my legs get out and it's hard to walk even after a pt after baby number seven. Yeah, I would definitely talk to your doctor about that. You may need some ongoing pt. There may be something else going on. If your legs are in so much pain that they're, you know, you feel like you can't walk. That definitely is something to talk to your doctor about. Even if they're telling you, oh, it's just tight. Seven Babies is a lot active in lifting for over 10 years, but it's never been this bad. Yeah, listen, you've had a lot of years of in addition to what pregnancy does to your hips and hip flexors, but also holding and chasing and taking care of kids. So see if you can get back in some pt. That would be my best advice. But definitely talk to your doctor. If it's that bad, then it's not just a tightness issue. Hey, Jennifer. Yay. Going to the parade with my three year old son. You can do this later. Thank you. Thank you. You, Tamika. Yes. I had a great time with my family on vacation. It's always too short. It's always busy. It's always so much fun. So thanks everybody. Have a great rest of your week. I hopefully I will see you live back here next Saturday. We're gonna do mini band sculpt, but I'm gonna give you options to keep it body weight or to add in some dumbbells or kettlebells if you don't have a mini loop band. All right, team, have a great a great rest of your weekend. Up here comes some kiddos. Guess that is my cue. That it is time. Come here, come here, come here. All right, can you say bye to everybody? Have a great weekend. Everybody say bye. Wait. Oh, wait. I'll read about Maya. Oh, not where is Maya? Who knows? She's terrorizing the house. All right, we'll see you later. No, you gotta say bye, Maya. Coming.