LIVE 35 Minute Bodyweight Shred Workout - SHRED #18

Happy Saturday. Good morning, everybody. Cindy is here in New York. Hello, Cindy. Katie, Laurie. Amy is here. Sheila is here. Sandra, Julia. Hey, everybody. Christine is doubling up today. Good for you. Welcome, everybody. Today we are doing a live body weight shred workout. Hey, somebody hold bingo. Somebody hold bingo. As you know, it's always crazy in here before we start, but we're gonna kick these guys out in a minute. Aloysia, Jenny. Okay, careful, careful, careful. Mary Ellen is here. Hi, team. All right, so you don't need any equipment. It's all body weight today in our shred format. Okay. Go with daddy. Go with Daddy. Go with Daddy. Say bye. Say bye. Bye. All right, team. Alozia is here. Paula. Hello. Hello, all. Been a crazy morning over here. We're just barely getting in here, even though, of course, we've been up since the crack of dawn. Welcome. Mellie is here. Hey, everybody. Alyssa is here. So live body weight tread, if you were here the last couple weeks, similar format to our dumbbell and our kettlebell shred. So we will have back to basics. We'll add a little sweat, we'll add a little shred, and then we'll get some cardio mobility. Today will be a little more isolations instead of compound movements. We were doing our compound movements for our sweat rounds, but since that's a little tougher with body weight, we are going to do more isolation. So it's going to be a good time. We're going to get it done. Make sure that you have some water. Everybody pre hydrate because it is hot for most of us. Wherever you are. Angela is here. Hey, Donna. Hey, Laura. Sandra is here. Dixie, Christina's here with Mallory and Abby. Hey, girls. All right, team, so make sure that you are drinking water throughout. We're going to take lots of breaks and that you are staying cool. I know my friends in the UK have had a heat wave, but so many of us in the US as well. Hey, Rachel. Finally made it to a live this summer. All right, so go ahead, spread out. Give yourself some space. We're just going to start moving our bodies and get ready to go roll those shoulders. Natalie in Minnesota is here seeing all my friends from the Body Fit Athletic Club. Listen, all of you are really rocking out shred. It is hard to believe that we are on that last week. Oh, Mallory is feeling her tries today. I guess if you did that upper body and core tabata yesterday, you're probably really feeling it. But don't worry, we're going to get lots of lower body to complement that today. Open it up right here. Breathe. Here we go. Open up nice and wide. Hey, Paula is here. Don't worry. You can rewind if you missed the kids. They were here. They were crazy. The dog was here. All of it. All right, let's take it out. Nice and wide and just shift your weight side to side. Open up those hips. It's the weekend. Maybe you had a stressful week. Maybe you had a fun week. I hope you had a fun week. Let's take it flat, back down and round it up. Melissa says, ready to do this today? Hello from the crazy littles running around. Feel you. I know it. Take it right here. Roll those shoulders all the way through. Opening it up. Dixie. Also feeling that upper body. I love it. Good. Walk it in right here. Let's squat it down. Just sit low and the little roll through your hip. Right? You don't have to get it super high up to you. Whatever feels good for you and roll it through. Take it here. Good. Let's take it to a little hinge and then round it up. Stretch through that back just like this. Hinge it here and round it up. So all body weight today. No equipment needed. Last one. Let's take it down right here. I want you just to get a little petal like we do after some exercises here. Really relax in your back. You can have your hands on your legs if that's better for you. If you can get all the way to the floor. And then if you're able, walk it back into that high plank. If you need to, stay on those knees. But high plank. Let's press it up. Down, dog. Let's take it back. You can just press up, or once you're up there, you can do a little petal and back to center. Take it up, pedal back to center. Let's get one more. Hold that plank. Feel that core kicking in. We're gonna use it today. Big step to the side in that world's greatest stretch. Just take that arm up. Drop that back knee. Breathe. You can leave the knee down or up. Up to you. Take that top arm. Reach under and up. Under and up. Right through here. Yes. Arm on the side. Step it back. Same thing. Other side. Reach up. Drop that back knee. Take that top arm. Reach under and up and step it in. Tie the shoes if you need to round it up. Tap and reach across. All right, team. So let's see. I gotta fix my ponytail, but you reach across. Here's what we got today. It is body weight. Shred. We are gonna get it done. There we go. Take it right here. Let's take it over our head. So we're starting with a back to basics move, a no equipment move. Then we will add a sweat round. Then we will add a shred round. So if you were here the last two weeks, sweat round will up our heart rate a little bit. I'll give you options, of course. And then your shred round, we may add a few pulses, a few holds. Who knows? We're gonna keep it simple. Then we'll get a little cardio mobility at the end, and we're gonna have a good time doing it, I promise. So stay with me here. We're gonna start just with your basic lunge, so you have a few options. You can step it back, you can keep it stationary. You can keep it just a tap back if you need to, keep it a little higher range of motion. But either way, let's get set up for that lunge. Remember, we're on jacks, meaning we're not tight rope. We're going to get two off balance here, but we're going to start it here. Let's get it done. We got 40 seconds, one side only. In three, two, one. Here we go. So we're gonna lunge it, drop it down, drop it up, and breathe. So you're here again. If you need to keep it stationary, if that's better for you. Drive up through the heel. You can grab onto something if you need a little tap back and not get as low. Just keep that front leg doing the work, right? And breathe. Drive up through the heel so we really activate the glutes. Yes. Ten seconds. Breathe. Three, two, one. Shake it out. All right, team, so here's what we got. Just so we don't burn it up too much. Oh, there's some hair. We're gonna alternate with a little tap or a jump. It is up to you. It's 40 seconds, so it's long, so you may want to have a mix of both. You can jump it, or you can take it with just an alternating lunge. Here we go. 40 seconds. So you can just be here, here, nice and light. Either way, we're just picking up our pace to get the sweat right. Or if you're really feeling it, take it here, take it here. Right, Burn. Yes, you can. Don't worry, we're gonna get that other side too. You can also keep it a little higher if you'd rather jump it and not get as low. 10 seconds to go. Yes. 5, 4, 3, 2, 1. Back to that first leg. This first round is going to be a long one, but that's okay. We're going to take it. Little tap in for your first 20 seconds, little curtsy cross for your second. Stay low if you can. Last little bit. We're gonna pulse and hold. Here we go. Tap it in. Tap in and back. Sorry. 15 and 15. Just little taps. Breathe. Yes. You got it. Tap it in. Stay low. Cross it over. Right here. Cross over and back. Yes, it's gonna burn. Over and back. Just try to keep that front leg doing the work. Dropping low if you can. 3, 2, 1. Pulse it here. You got 5, 4, 3. Hold it last. 5, 4, 3, 2, 1. Right. Shake that out. Knees across. Actually, let's do hamstring curls, because then we can stretch out. All right, Little cardio mobility. We're gonna get the exact same thing. Other side. We are starting off with a burn, right? With that high heart rate, if you need some water in this, cardio mobility, certainly. Go for it. Right through here. You can even tap behind, whatever you want. 10 seconds. 3, 2, and 1. All right, team, we got the same thing. Other side. We got our regular lunge. We got our switch lunge, right? Then we've got our tap ins, our crossovers, our pulse and hold. Let's get it done. Regular lunge. Back to basics. 40 seconds. Here we go. Drop it down. Bring it up. Hey, Eva is here visiting family in the Netherlands. Hey, Jeff. Breathe. Drop it down. Remember, train tracks, meaning you're keeping it wide. We have a tendency to be a little too close when we step back, and that puts us even more off balance. So train tracks, drop the knee down. Remember, you have the option to keep it stationary. Hold on to something if you need that balance, or just tap here to here. 10 seconds. Get low if you can. I know your legs are anticipating what's coming, right? 3, 2, 1. Here's what we got. How about we mix it up for that sweat round? And instead of just your jump lunge, let's get a skater. Why not? Because we're getting that curtsy lunge through that, and it gives us a little variety. So, skater, for your sweat. 40 seconds. Here we go. You can keep it low impact and still get that heart rate, or really drop it down, which is what I want for you. So we can keep those legs working, get into the hips, get low. Stay with me. I know your legs are thinking about that pulse coming, but don't worry. Then we get a big break for your lower body, and we go to upper. Get low. Really stick into that hip. Push out of it. Get that heart rate up. I know. I'm feeling it too. 5, 4, 3, 2, 1. Back to that other leg. You know what to do. We're gonna tap it in really low. Not as high as I am. Cross it over, and then we'll pulse it down, and then we'll hold. Shake it out and catch your breath. Get set up, get low, tap it in. Here we go. Tap in. Only 15 seconds. That's nothing. Stay down there the whole time. Drive into the heel. Your front leg is controlling the movement, but think about pulling those inner thighs together. Get ready. Cross it over. Here we go. Outer thighs. Squeeze right through here. You don't have to go fast. If you want, you can, but just stay low with it here to here, right? Breathe. Yes. Hold it center. Pulse it down for 5, 4, 3, 2. Hold low for 5, 4, 3, two. Boom. Ha. Hamstring curls again. Here we go, team. Just come right into it. Start low impact to shake out that burn. Look at that. And we're over 10 minutes into this workout. It's gonna go quick. Breathe all the way through. If you want more of that cardio, you can pick up your pace or take those hands high. If you want to keep it mobility, just stretch it out right here. Really think about bringing the heel up. So we're aiming to stretch quads, hip flexors, right all the way through. 10 seconds to go. Then we get a breather, and we're taking it to the mat for some upper body. Won't feel as long, I promise. Three, two, one. Catch your breath, water team. Yes. I know that was a long first round, because again, when we did this, I'm gonna adjust my airflow. Take it down to the mat with me. When we did this with our. Our weights, our dumbbells on our kettlebells, we at least had. We put condo movements together. All right, we're gonna start with our basic plank press. So you're going down on your elbows, up on your hands. You know we love it. We're gonna mix it up as we go. You can stay on your knees if you need to, or all fours, quadruped position. If you are in my pregnancy crowd or early postpartum healing, a doctor, you might want to stay on your knees. You do want to stay on your knees. Otherwise, let's bring it up to that high plank. Down, down, up, up. Here we go. Down, down, up. You do not have to go fast. In fact, I don't want you to. I want you to use this as back to basics to really take your time. So you're pushing up with your arms and chest, but I also want you to really think about that pull with your core, right? Pull, lift. Imagine there's a string on your belly button pulling you up. So you are pushing with the arms, but that core is lifting to get you up and down. Keep it going. Down, down, up, up. Right through here. Yes. Three, two, and one. Stretch it back. Yes. Team. All right, so here is what we got to take it to. A little sweat. You're gonna start up top, you're gonna do two jacks. From here, take it down on your elbows. Two jacks. From here, take it up on your hands. So up, two jacks. Down two jacks. Knees or toes? You just tap it back. Ready? Here we go. Two jacks. Take it down. Two jacks. You can jump it, or you can just tap it out, right? So you can just tap, tap, and down. Tap, tap, and up. If you're on your knees, you can either pop up for those jacks or again, you can just tap back, tap back, down, tap back, tap back up, whatever you got. Team, we got 10 seconds to finish it out. Jack, jack. And down. And up. Last one. Yes. Stretch it back. I know. Team, Right? All right, this is a little tricky. You're gonna be on your elbow. I want you to watch me here. We got 20 seconds. Down, up, down, up. Right, one side only, knees or toes. Then we switch to that other side. Little push, little push, Three, two, one. Here we go. Push up, down, push down. So again, really think about your core. It's actually a little easier on the chest muscles, but that core is working hard. Right, Push up. Right, Switch your sides right here. Up, up. Breathe. So this is your core burner part of it. This is your core shred. After this, we're gonna get a little mobility, and then we're gonna get an upper body shred for it. 5, 4, 3, 2, 1. Stretch it back. All right, Take those arms out wide. All right, we're giving it a little break with a little mobility before we get one more version of this. I know I tricked you, so I want you to reach your arm under. Get a stretch. Reach it out wide. Get a stretch. Reach your arm under. Take it out wide. Join me right here. Enjoy that stretch. Burners coming. And up. If you haven't figured it out, this is both a upper body and a core round. Right? And out. One more each side. Reach under and up. Yes. And breathe. Big stretch back right here. All right, team. So we are doing the opposite. When we had the elbow down, as we Were pushing up, we were more pulling right. Now we're going from the top, and we got 20 seconds down and up, right? So what that's gonna do, not only are you pushing from here, but you get a little bend through your tricep on the opposite side. All right, so watch me from here. Again, you're down, up, down, up. Slight bend here. Big push here. 20 seconds, right. 20 seconds left, then we're gonna take it. Here we go. Take it down. After this, we're up top. I promise. You got 20 core engaged. Feel the difference, right? So when we were down from the elbows, I know you were thinking, wow, my arms. It's not so bad, right? It's core. Take it here. 3, 2, 1. Back up top. Other side. Down, up, down, up. So you have to push from here. But it's mostly this arm, right, that's helping you. Let's get it done. We got 5, 4, 3, 2, 1. Stretch it back on your back, team. I know. Open those arms up wide. Here's what we got. Big snow angel. Let's add a little bridge with it. So a little mobility here. Open up the arms and shoulders, bridge to lengthen through the core. Take it up and down nice and easy because then we're back up top with our lower body. Arms, core burn. Especially if you did that upper and core to body yesterday. You were feeling it. I feel you. Three, big stretch. Two. Last one. Our mobility in these rounds. We're a little more mobility, a little less cardio, right? That's intentional. Go ahead and slowly come up on to your feet. Let's grab some water, team. Shake that out. We are back to our lower body. All right, here is what we've got. We're taking it here. Adjust your ponytail if you need to. Adjust your airflow if you need to. All right, team, so we are taking it to a staggered squat, a one legged deadlift. We're gonna go all on one side staggered squat, one legged deadlift. When we add our sweat, we'll take a little jump or a pen power move to it. Then we'll take it with some pulses. All right. You're gonna like it. I promise. That's not feeling. I gotta feel this. There we go. All right, so here, if you need to keep it, just a regular squat, that's totally fine, and a regular hinge. But if you can set this foot back just a tad up on that toe, this leg is doing more of the work. Let's sit low. 40 seconds. 3, 2, 1. Staggered squat. Drive it up. One legged deadlift of course, the other option, staggered squat, is that kickstand deadlift. Right? So little movement through the toe. Back it up just a bit for the hinge. Come in. Yes. Breathe. Drive it through. So a lot of control in that one leg that's staying on the ground right through that heel. Staggered and reach. Yes. Dixie's shoulder is screaming. I feel you. Last one. And breathe. All right, so we're staying on this side. Little stretch through that hamstring, right? You feel it? So we're really trying to target the hamstrings. We got a lot of quads with those lunges. We're gonna get both with both. Here we go. So now you're gonna squat and hinge and either jump or power up on the toes or just power up with those hands. Here we go. Squat and hinge. Jump, squat, hinge, jump, breathe low to high. So watch, it's here. You're still getting a squat, and then you're adding the hinge drive up through that heel, right? So we get a lot of the back of the leg. We get some sweat because we're getting that heart rate up with power, but it's working all the way through. Keep it going. You got 10 seconds. And breathe nice and light on those toes. Hinge. 5, 4, 3, 2, 1. Stretch. Right. All right, team, one more on this side. A little shred. Here's what we got. We're gonna go three, two, one, squat. Three, two. Hold it here. Pulse in your squat. Holding your deadlift. Three and three. Here we go. Three, two. Pulse to the ground. Drive it up. Hold it. Three, two, balance. Yes. Three, two, two, one. You can also hinge and hold. Three, two, one. Bring it up. Push into that heel. Yes. Three, two, one. If you need to grab onto something for a little more balance. Breathe. Three, two, one. Yes, you can. Ten seconds. I know that one leg is screaming. That's what we want. It's working hard. One more. Three, two, one, Boom. Shake it out. Mobility. Right? Right through here. We got same thing, Other side, team. All right, so let's get it done. Shake it out. We're gonna take it one, squat, staggered squat. One deadlift. Power squat and hinge. Power it up, and then we got our pulses. All right, Stretch it out for 5, 4, 3, 2, and 1. Get set up. Remember, you're just below, almost like that toe and that heel are in alignment. Here we go. Squat it down. One legged hinge if that balance is right for you. Otherwise, staggered squat, kickstand, deadlift, either one. Squat and down. Yes, you can Boom. And down. Ah, balance. Take it low. Look at that clock, team. Are we gonna have time to get it all in? I think we will. Take it down. And breathe. One more. And low. Shake it out. All right, you know what's coming. We're just gonna hinge, power it up. So it's a squat and a hinge. Get low, Power it up. So you're powering up with both, but that front leg is still doing most of the work. Remember, you can just come up on the toes or just shoot that power up through your arms if that's better for you. But let's get it done. 3, 2, 1. And up. Hinge, make sure you really drop that chest. That's a big part of it. It's not just a squat jump. Squat and hinge, touch down. Don't get your ceiling. You guys don't know I have a really low ceiling in here. Don't worry. New studio is coming. Hinge and up. Low to high or power. Toes. Toes. You don't have to rush it. You're gonna get the sweat, you're gonna get the cardio. Either way. Breathe, breathe. Three, two, one. Shake it out. Get excited, team. We're gonna pulse it. Remember, you're gonna pulse down with the squat. Bring it up. Hold. 3, 2, 1. Right here. Balance if you need to, or kickstand if you need to. Wrap that core. Zip it up. 3, 2, 1. Here we go. Pulse, pulse, pulse. Drive it up. Hold. 3, 2, 1. Drive it up. Get low. Or remember, you can be kickstand hinge. Hold for three. Press up through the heel. Yes, team. Who burn. You got it. 10 seconds to go. Stay with me. Burn. Press into that heel. I know. Last one. Yes, team. Boom. Stretch it out right here. All right, team. Look at that. Nine minutes. Less than 10 minutes to go. We're taking it to the mat. We got a little. Get a little bit of back, right? Stretch it out right here. We're gonna grab a sip of water. We're gonna take it down either on all fours. If you're modifying, we're gonna do a bird dog sequence, or all the way down, we'll get a swimming superman sequence. So grab a second sip of water, meet me on the mat. Here we go, team. All right, so we're here. Take it all the way down. If you're modifying, you're just going to do the bird dog, and then you're going to do a pull pulse. Pull pulse. So bring it all the way down. We'll add a pop up in between. So here's what we got. Let's start with just your swimming. Opposite arm, opposite leg. Here we go. Alternating. I want you to try to get the shoulders and the knees off the ground. If you need to set them down in between, that's okay. But if you're able, we want to keep that tension through the back. Again, if you're modifying, you're here, right? You're here. I said I still want you to lengthen through the back. Really squeeze all the way down. So we're getting those pull muscles. We got a lot of push. Yeah, Dixie, keep it with the bird dog. You got it. Lift opposite arm, opposite leg. 5, 4, 3, 2, 1. All right, team, so you may have guessed what this one, because, you know, we love it. Here's our sweat. We got four, Three, two, one. Elbows in, lots of triceps. Pop it up slowly down. I really want you to try to get those elbows in. So we isolate the tries, and then we get the back sweat round. Here we go. If you're modifying, you got one and then the other. Take it down, take it up. One and then the other. Take it down, take it up or all the way down, team. 4, 3, 2, 1. All the way up and down. Yes. 4, 3, 2, one. You can also be on the knees. That works. 4. Squeeze on the back muscles all the way up through the back of the body. 4, 3, 2, 1. Yes, you can. We're at the end of this workout, so stay with me. Stretch it back. All right, team, so modification here. You're just gonna pull, little lift. Squeeze it here for three, squeeze it here for three. Otherwise, team, we're gonna take it here. Click those heels, squeeze the shoulders. Three, two, one, reach. Here we go. Squeeze. Three, two, one. Reach it out nice and wide. Three, two, one. So you're clicking those heels together for glutes, and then you're bringing it here. Big squeeze. Elbows in those lat muscles, right? Trying again to keep the shoulders and the knees lifted if you can, if that's okay for your back. Otherwise, keep it down, but get that squeeze. 3, 2, 1. Big reach. 3, 2, 1, big reach. You got 10 seconds. Really squeeze those heels to squeeze the glutes. This is it, team. This is a short round. 3, 2, 1, reach. Yes. Last one. 3, 2, 1, Reach. Flip it over on your back real quick, team. Ha. To get a little stretch through that. Nice and wide. We're reaching it here to here. If you want more core, I want you to lift. Lift to here. If you need a little less, bring one knee in and just get the stretch. Let's do it. Here we go. Big reach. If you can lift the shoulders, think of it as here. And breathe. Yes, team. Take it up. All core again, modification. You're just doing a stretch right through here. You're keeping that flexion or extension out of it. You're just stretching. And you can bring one knee in bent. Keep it going. Here we go. Right here. Stretch and reach. Yes, you can breathe. 3, 2, 1. Hug those knees in. Yes, team. All right, so here is what we got. We're charting, starting up at the top. We're taking it to a bonus move. You notice we're gonna give ourselves a little extra time for this. All right, so one legged burpee. Do I have a towel in here? Probably not, because I never do, right? All right, one legged burpee. Watch me. We got four. You can either keep one foot up the whole time, pop it back, pop it in, or you can pop it back. Then when you jump it back, you jump to one, jump it back in for two. Up to you. Also, if you're not taking it back, then I just want you to lunge it, drive it up. All right, one legged burpee. We got four and four. Four. This is a extended bonus move, so get excited because we're gonna have a lower and an upper and core version of this. All right, zip up that core. All we got is 4 and 4. Don't worry about the clock. One leg either all the way here or when you pop it out or just lunge it back. Three, two, one. Here we go. Down. You're at your own pace, but you can be done when I'm done. Up. I can only do it this way. And up. Down and up. Switch your sides. Even if you didn't get four. Switch it with me. Here we go. Down, up, down, up and up. Last one. Boom. Bring it down the mat. Here's your upper and core team. Oh, my hair is crazy today. All right, so you're here in that high plank. Take one arm across, jump it up, jump it in. If you can keep it up the whole time, keep it here. If that's not right for you, take it down when you jump it back and just jump up with one. We got four and four. If you are modifying, you can walk it in, walk it up, or you can just extend the leg in a bird dog up to you. So one arm, pop up. 4 and 4. Are you with me? Of course you are. High plank. 3, 2, 1. Cross the shoulder, pop it up, pop it back, cross the shoulder, pop it up. You can put the hand down to pop it back if you want. Pop it up, pop it back. One more. This side, Other side. Get set. Cross, pop it up, pop it back. Cross, pop it up. You can take it down to pop it back if you need to. I know that's challenging. And breathe. One more big stretch. Breathe. I know you're gonna let me know in the comments how you felt about that, but make sure that you do. Stretch it back. All the way. Right here, team. Ah. Round it up. Through your back. Cat. Cow. Just for a little variety in our bonus move, we don't always have to have a minute. We don't always have to have just one version. We don't always have to have one thing that we do that has eight different parts. We can mix it up. The point of that, team, is to show you that you are stronger than you think. If you want little pigeon stretch, take it here. If you need to, you can also be here or cross it here. But a pigeon works for you. Take it here. Lean into that, right? Woo. Sometimes it takes a crazy move and we just have to go for it to realize that that strength is in you. Whatever it is, whether you put that extra foot or that extra arm down, whether you just did a regular, however you did it, you are stronger than you think. Pigeon, other side. Or cross it over. Take those feet, too, to the front. I am sweaty, y'. All. I don't know about you. Lean over it into here. Oh, microphone cord all down my back covered in sweat. Oh, man. Go ahead, take those arms out in front while you're sitting here. Melissa says, I knew that five minutes love me meant there was a doozy of a bonus move. I was actually impressed because I was able to do it, but I thought you'd lost your mind when you were explaining it, right. Melissa, you are stronger than you think. Angela says, note the no on that one arm like thing. That's okay, girl. You did it. You showed up. I'm not even sure what just happened. Listen, as long as you got a little. Little smile and a laugh and your heart rate was up and your muscles were working. That's the point, right? You know it. Come back on to your feet, team. Get a little petal of those hamstrings. Just like we did in the beginning. Try to relax in that upper body. Feel that active stretch. Slowly roll it up one vertebra at a time. Ah, that went kind of fast, right? I know. We really only had four circuits. They just were long because our lower bodies had right Side, left, side. So we had right, we had upper, we had lower, then we had upper, then we had lower, then we had upper. And a little bonus core. Breathe. Roll the shoulders. Let's get a little quad stretch because they worked hard. If you can lift it up to here. If that's not right for you, just tilt that hip forward and fingertips to the back. If you got a wall, put it on the wall. Ah, Sheila loved the workout and the bonus moves. Yikes. Only modified a little. That's all right. That's why I give you a bunch of options, because there's a lot of us. We're all different in our journeys. Yes, team. One big deep breath in and out. You did it. That was your body weight. Shred workout. Great job, everybody. Y' all sweat in my eyes. I wonder if you can hand me a towel over there. Kurt, grab some water. If you have a couple minutes, I'll take some questions. We can hang out for a few minutes, but paper towel, I think. Yup. Here's some kiddos. All right. Kurt is gonna give me my computer and I'll see. Let's see. I can probably bring it up on my phone here too, if you guys. There's some children out there. Jenny, thanks for another amazing workout. Love the bonus move. First workout this week since we've been on a trip. Felt so good to move my body again. I bet. Jenny, one of our superstars in the athletic club, you may have seen her. She was our body fitter of the week this week. Three boys, all pretty little, and she is showing up and working hard. Lori liked the bonus move. I didn't think I could do the one hand, but I did it. So proud of myself. Yes. And now I need to scroll up. Someone else said, whoo. Let's see. All right, team, let me try to find it on here. And if anybody has any questions or again, I love to know when we try something maybe new or a little out of the ordinary. See? Question. All right, thank you, Dixie. Thank you. Tamika was late, but was here. I'm so glad to see your name. Tamika. Amazing. All right, so what do we got? Okay, now I got my computer. That will make it easier. All right, so I'm going to answer this question about dead bugs. Question is, should your lower back be touching the ground the entire time? So with any of the core on our back, what we want. And we talked about this. We talked about this a little bit last week in the live, too. Is that what we don't want is what we call rib Flare where your ribs are expanding at the top or that lower back arch, right. It's kind of hard to see because my floor is dark. But if you feel like you've got that, what we call pelvic tilts, like anterior pelvic tilt tilt, right. Or posterior, which is the opposite. But I don't want you to think that you have to shove your lower back into the ground or round your shoulders to do it. But what we do want is we want to tilt the pelvis. So I always usually use my hands because you can't see my hip bones. But think about tilting the pelvis. And I always say hips to ribs. So as if you're trying to draw your hips towards your ribs, then think about your tacking down your ribs together. So those top ribs. Think if you were just going to try to button them up. Right, right at the top, then navel to spine. So just drawing in while you lift up on the pelvic floor. And then imagine that your hip bones have magnets on them and they're drawing together, not turning your knees in, but those hip balance hip bones. So you do all of that. You're going to feel how you've got that stability. You're not holding your breath, you're not pushing into the floor. And then you've got to take all that and bring it up to the this position. Now, in the dead bug, we're not flexing or extending through the spine. That's why it's really great for that deep core. But you just want to try to maintain what we call neutral spine. So everybody's neutral spine has a little natural curvature. But what we don't want is a huge gap in that lower back. If you were to put something underneath, let's say you attached a band to, you know, a railing or something tight, and you had the band under here, and then when you started moving, that band popped out. That would be a good way to see you're coming up a little bit too much. So you want to have a little space, but you shouldn't be able to get your hand all the way under there. Right. You'll have that natural curvature that everybody has. But as you're moving through, you really want to work to keep everything pulled in. So I wouldn't think that's why I give you all those other cues. You don't have to think about pushing your lower back into the floor. I'd rather you think about hips coming together, ribs coming in. Zip up the core, navel to spine, lift up on the Pelvic floor, all those things to give you that really strong, stable foundation. And then you're really going to work that core, especially that deep core. So hopefully that answers that question. It's something we talk about a lot. I need to make more videos on it. I talk about it a lot in core work. I talk about it a lot in postnatal training. But really just thinking in all of that core, core work on your back, that you get that stable foundation, bringing everything in, but you're not sucking in, but you're not arching or flaring in the ribs. Hopefully that makes sense. Let's see. Julie got the bonus move. Let's see. Sweaty and shredded Mary Ellen. Let's see. Okay, so, Angela, question. You say your shoulder has pain as well. I also do for the last month. And so you have this issue. When do you get concerned versus just stretching it for relief? That is a great question, and I think it's a hard one. Obviously, if you have any chronic pain that doesn't go away with rest or the traditional methods of anti inflammatories, ice stretching, things like that, it always is a good idea to talk to a doctor to make sure there's nothing else going on. Also, I'm a big fan of physical therapy. So if you can see a physical therapist, they can really give you the tools of. Often they'll say, yeah, you can keep working out, but when you go overhead, I want you to be a little bit lighter or just make sure you're getting, you know, external rotation every day with a band or a light dumbbell. They. They are really good at taking whatever is your specific issue. Obviously, I'm not a doctor or physical therapist. I can't diagnose you. But I, um. What I would say is if it is affecting your daily life and it's not just a little bit of soreness during or after a workout, then you should see a doctor. Um, most of us don't do enough stretching. Most of us, a lot of us sit at our computers, Most of us are on our phones, Most of us do some driving. So all of those things you can do to open up through there, those stretches on the wall again, that internal, external rotation, even if you just do it with body weight, all of that can help. But it is really tricky to know without a medical professional. So I'm sorry, that's not a great answer, Angela. But I would say if you're feeling it more often than not, and it's not just for me, it's more just some annoying pain or My body lets me know, like, oh, that pushup is too much, or oh, that's too much. I definitely don't do enough stretching or physical therapy work on my own. And I know that. But good idea. Even if you just get one session with the physical therapist, most insurance plans will cover that. Most insurance plans will cover several. But even if you just get one and they send you home with stuff to do, do it every day like they'll tell you to. And that should really help. All right, so let's see. Thank you, everybody. Teresa, loved it. Very sweaty. Dolores, thank you for being here. Working hard today. Alozia feels great. I'm so glad. Melly, One of my hamstrings and hips is so much tighter than the other. What's the best stretches? So hamstrings and hips, anything where you can lean into it. So if you can, before you go to bed at night and before you get up in the morning, getting that hamstring stretch here, try not to grab on the joint, but either above or below and going through a little flexing of your foot for your hamstring. And then this hip stretch, I think is the best one. If you can't get it that way, then sit on the edge of the bed or sit in a chair and cross it over. Super common because most of us are have one leg as well as one arm that is our dominant. It's not always if you're right handed, it's your right leg where it's doing more of the work. The other thing, I would say that's why we do those unilateral movements. That's why we did what we did today with our lunges and our squats and hinges. Right side, left side, really pay attention when you're doing something like a squat or a deadlift. That one side is not working harder than the other because often it wants to. But I would say also just sitting, leaning, even if you're sitting up a chair, pulling the toe towards you, breathing into it. And if you have a foam roller rolling on the foam roller on those hamstrings and those hips and hip flexors can be really helpful. Let's see. Paula. Dead bug. Looks like a Pilates move. Yeah, it is. I mean, it's. They all. All that matte work tends to have its origin in Pilates. Let's see. It's actually more of a yoga move. Julia, I'm notorious for getting elbow burns when doing plank presses. What can I do with this protection? Nursing a new one from today. I'm so Sorry. I think you should check your flooring. And then I would also say, just as you're coming up, really engage your core. So I think probably what you mean is that you end up sliding a little bit and you get a burn. So really think, okay, this arm is stable. I'm using my core, so then when I come up out of it, I'm keeping my elbows as stable as I can on the mat. I would say slow down your plank presses. Take them really, really slow. So, you know, normally we're here to here, right? And that's when we can slide a little bit on the mat. Specifically, if we're sweaty, just imagine that I'm in a full plank. But if you really slow it down and think core, then you can keep those elbows in place. Another option would be to take your hands this way. It's a little tricky when you turn in and out of it, but try that. Also make sure that you have a good mat, that you feel nice and stable. You could also also try putting a towel down anytime that you come down for those plank moves or plank presses. That would help. Okay, let's see. Oh, good, Angela. All right. Not affecting daily life or sleep. Good stretch for hip flexors. So, Laura, any of your quad stretches? So like we did on the wall, or. This can be really helpful. If you do it side lying, or if you do it this way, you can really tilt that hip forward. So I always tell people, tilt your hip forward, lift up on the foot if you can. I know that's a little tricky with flexibility. And then push your shoe into your hands. So push your shoelaces into your hands. The other option, Laura, that's really good. I don't. I can't pull my bench out because there's stuff on it, but if you can put your foot up on a chair or a bed and then tilt your hip forward from there and even lean a little bit into it. That can be really helpful. And then the last one that I love is this. If this is comfortable for you, you may even. You just want to make sure you have a softer surface or put a towel under your knee and just lean into it, right? You're going to really feel that, open that up. So hopefully that helps. All right, team, thank you so, so much for being here today. We have one more our week of shred. It has been such a fun month. I've been so proud of you all for showing up. Sculpt is going to start in a week from Monday. That is our last month of summer fit. We have five weeks. And little surprise for you guys, you'll find out about it this week is that every workout in August in sculpt, which actually is going to go through those first couple days in September all the way up to to Labor Day, Labor Day here in the US sculp has of your five days in the week, 25 workouts that are all 25 minutes or less. That's right. It's going to be a short month. I'm going to give you options, especially in the athletic club, we give you those bonus burns. So you'll have options if you want a little more or a little less. But we're going to keep it short. It's going to be a busy month. It's going to be a fun month. And I will see you then. Have a great week. Weekend, everybody. Let's rock out this last month of shred. Thanks, team.