LIVE 35 Minute Bodyweight Sweat Workout - Sweat Day #18

Happy Saturday. Oh, we got one and a two and a three. We're having a concert today. Welcome, everybody. Welcome, everybody, to body Fit. Page. What workout just that day. Welcome to everybody to body. I mean, it's body weight sweat. Today. We are getting it done. Body weight sweats. Say body weight sweats. Okay, welcome, everybody. Okay, careful, careful. Welcome to the chaos that is my life. If you're just joining a live workout for the first time. Okay, go with daddy. Go with daddy. We're gonna get started in just a minute. Let's say hi to Lori and Sandra and Charlotte and Jennifer. Mariah is here. Okay, bye, guys. Take the puppy with you guys. Says by audience Woo. Alia's here. Alyssa is here. Welcome, everybody. Yes. Let's do this. Happy Saturday. We were in here a little too early today, so we've been playing the drums on the foam rollers. The puppy has been getting into everything. But we are here. We are going to get it done. I don't know about you, but I am ready to move today to get those endorphins, to get that energy up. Destiny is here. Hello. Heather is here. Jenny and Mallory. Laura is here. Welcome, everybody. Jen. Hello. Good morning. Oh, makes me so happy to see all of your faces and all, well, your faces on your profile pictures and all of your names here today. All right, so body weight sweat. Today we are rounding out. Well, no, we're about just over halfway through this sweat month. It feels like since we're coming up on week four, that we should be almost done. But our sweat challenge has five weeks, so you got two more to go. So we are going. Mallory says those kids bring the energy for sure, always since very early, early this morning. All right, so we are going to get it done. You don't need any equipment for this workout, just some space to move. So if you were here last week, I was not here. I was traveling. But we did kettlebell sweat. We had a premiere. Tamika is here. Hello. Hello. And the week before, we did dumbbell sweats. We had dumbbell and kettlebell sweats. Similar format. Today we're gonna get it done. We're gonna have a good time. Hello, Simone and Linda. All right, so give yourself some space. Make sure that you're hydrating. Over in the athletic Club, we've had a hydration challenge. It's been really good for all of us, especially with these hot temperatures that so many of us are having. So make sure you have your water. Maybe grab a sip right now, then give yourself some space. Jolene is here. All right. Let's go ahead and start moving our bodies. You can just march it, jog it, whatever is good for you. Shake everything out. Let's let it all go from the week. You are here. We are here together today. We are getting it done. That is the only thing that matters. So just try to let everything else go. Maybe you've got things coming up. Maybe you had a stressful week, maybe you got lots to do, but we're not gonna think about it today. We are just gonna be here right now for the next 35 minutes with me moving together. Let's get one at a time. Fazia is here. Welcome, welcome. Amy is here, hoping you're all ready to sweat. I am. I am. Paula, Hello. You have so much energy. How much coffee do you drink? Thank you. I'm actually not a coffee drinker, but I will tell you, most days I wish that I was a coffee drinker. Right, Take it. Reach it down. Hinge it here, Reach it up. Start with just that. Get that hinge through the back of the legs. Then if you want, you can add that little reach behind. So little pull down right through here. Yes. And one more, and let's take it to that little inchworm. Haven't done this in a little while. We love it. Take it here and then inchworm it back all the way up. Inchworm it down. A Memphis is here. Welcome, welcome. So glad to see you. Oh, getting it in later. Hold it here if you can. Let's tap those knees across. If this is not right for you, you just stay up top and do a little standing knee cross. But if you can, take them here all the way through and walk it back right through here. Let's open it out wide. Stretch into that side lunge. Amber is here from Louisiana. Jessica. Hello, everybody. Breathe. And take it here. Just reach and reach. Shift your weight right through here. Let's hold it right here. If you can turn your body, if you need a little balance, take it here. Drop that knee. You don't have to get super deep, but whatever you can do to open up those hips. Let's take that hand down. Take that foot away. Big reach up, reach through and up. Good. Then we're going to turn back through the center. I want you to walk it through to that other side. Shift your weight. Turn it here. Drop that knee. A little bit of balance. So pick up the feet as you need to and take it down right here. And reach and up. Reach and up. Take it in right here. Round it up. Right through here. Let's tap and Reach across. All right, so getting it done today, body weight, sweat. Here's what we got, team. We're gonna go back to basics. You know the drill. Then we're gonna put some things together. So we're gonna mix it up a little bit. Our kettlebell and our dumbbell rounds. We did some longer sets. We're gonna mix it up. We're gonna go one and a two and then a sweat round. Right? So back to basics. Back to basics. Put them together to sweat. All right, we're gonna get it done. Some will be up, some will be down. Of course, I will give you lots of options. Putting it together for a sweat round does not mean high impact. Sometimes I will give you those options, but it just means taking it to a compound movement. Let's take it right here. Breathe. So it just means that we are gonna get it done. Let's tap behind if you can get that brain working a little bit. All right? And as you know, we with these live workouts. Tapping in front. I always try to hang out for a few minutes after just to see who wants to hang out. If you have any questions, that's a good time to put them. Hold them till the end, but always fun to connect with you all. So if you're able, we can hang out for a couple minutes. All right. Take it side to side. Mallory said, I'm glad this work on his body weight after this week. Yes, that was intentional. If you have been following the sweat calendar, it's been a fun week, right? If not, make sure that you click the link in the description below. You get on the mailing list so we can. You can get your free workout calendar weekly and monthly. All right, Pam and her friend Laura are here getting it done. Yes. All right. Oh, I'm sorry, Jess. I'm glad to see you, but I'm sorry you can't do it. Still recovering from an injury. All right, team, so very first round, take those toes out. We got 40 seconds of a plie squat. Here we go. Drop it down. Bring it up. What I love about body weight is we have limited setup, right? We don't have to do that whole, oh, grab your dumbbells. Go ahead and get set. We're just right here. So plie squat. Toes are slightly out. You're zipping up in the core. Really squeeze up through the inner thighs and the glutes right through there. Here to here. All the way through. Super basic, right? Warming up through the legs. Yes. Breathe. We got three, two, and one. Not bad, right? Tap it out. Tap it out. You got 20 seconds to breathe. All right, team, so this time we're gonna do some little pulses. So we're gonna pulse up to here. Looks like this. Straight up to the back. Then we're pulsing the thumbs in. Let's start with that. We're gonna pulse it. Let's get the back and shoulders working. Here we go. So pulse. So it's gonna feel like not much, right? Little squeeze until we get 40 seconds in, and then you're gonna really feel it. But I want you to think about squeezing in the back, squeezing in the back of the triceps and warming up the arms. 3, 2, 1. Now pulse those thumbs in. Right, so now again, squeezing in the triceps, squeezing the arms. You know when you're going to really feel this? When we put this together with the plie. And it is coming. So squeeze them in. Right. Hopefully you're feeling that a little bit. Super basic. I know, I know. We're just getting going here for 3, 2, 1. Here's what we got, team. So shake it out. Little tap. We're going plie with those pulses. So you're gonna pulse while you get regular with the plie. Then our second half. We're gonna pulse in the plie. Pulse those thumbs in. We're gonna keep the arms, the back, the shoulders working. Sweat round. We're gonna get those legs working. Ready? Here we go. So plie, pulse. So it's a little tricky, I would say. Find a rhythm. You're pulsing to the ceiling, right? Should be feeling those arms and shoulders right about now. And your back right through here. Yes. Also opening up the shoulders for mobility. Here we go. Pulse those thumbs in and pulse in the glutes and in that plie. Yes, you can keep it burning. Thumbs pulsing in, legs pulsing down and up. 4, 5, 4, 3, 2, 1. Tap it out right here. You might need that little tap, right? Did you feel it? Especially after this week's workouts. Yes, you did. All right, join me down on the mat. We're going into just holding a plank on our elbow. I'm going to give you some movement as we go, but zip up that core, bring it here. If you need to modify, take it to the bird dog. Otherwise, join me here. Are we feeling that after all those pulses with our arms? Probably. If you need to modify, you can be on the knees here or on the knees here. And taking it to a bird dog, it is up to you. Whatever you need for where you are today. Gotta adjust my airflow because it is too hot in Here, y', all, if you want, do a little tap of the knees. Nice and easy, stay centered. Little tuck of the pelvis. Last five seconds. Four, three, two, one. And relax. All right, team, so we're here. Watch me really quick. We're gonna get 20 seconds on each side. So I'm gonna do a little bend of my elbow and push up into a side plank here to here, either on the toes or on the knees. Are we ready? Here we go. So a little bend in the elbow. Lift up. Oblique bend, lift up. Now I'm being a little extra careful. You keep going. I had another little skin surgery. Don't worry, not melanoma. It's just atypical. So they're just getting it out of there. So I have some stitches, so I'm being a little careful on some upper body today. Just letting you know. 3, 2, 1. Go ahead and flip yourself around to that other side. Same thing here. Little bend in the elbow. Trick that elbow down, push up through the triceps. Here we go. As you lower the hips. So it's a two parter, we got triceps. You're leaning, you're pushing as you lift through those obliques. I know it's a little tricky, so if that feels like too much, just keep it moving with the hip dip for obliques. Three, two, one. All right, team, so watch me here. Here is what we get. We're taking it here. You're leaning into it. Hip dip, take it through other side. Hip dip and triceps. Take it through other side. Yes. You have to lift those hands up in between. So you're here. Watch me one more time. A little tricky on your side. So hip dip and triceps. Then push through. Arms up, elbow down, turn to the side. Hip dip and triceps. If that feels like too much, I just want you to rotate and rotate from that side plank. Don't get in your head about it. Let's just get it done. In 3, 2, 1. 40 seconds. Hip dip and tries. Walk it through. Up on the hands, down on the elbow. Hip dip and tries. Walk it through on the hands, down on the elbow, rotate. So many things working here that I'm hoping you're just gonna feel those arms, feel that upper, but also get the heart rate up. Right. Hip dip and tries all the way through. Yes, you can. 10 seconds to go. You guys can tell me at the end in the comments if this is too much for your brain or if you felt it. Three, two, one. And relax. Right. I feel my arms and my core But I know that was a lot on your brain. Go ahead and bring it up now. We're gonna get some cardio mobility. I want that tap right, right through here. Just shaking out those arms, those legs, everything. We just worked in that full round right through here. So you keep it going. If you want more cardio, you can pick up your pace. If you want more mobility, keep that stretch going. We got water after this. And we're in to circuit two. Paula, how's my shoulder? Thank you so much for asking. It is good. It is healing well. If you followed my journey earlier in the year, I had a melanoma removed off my shoulder and my leg. Quite a few stitches, quite a bit of time off. Amy says yes, I think that is that it was a lot for your brain. Right, that's all right. We got it done. 5, 4, 3, 2, 1. The good news is that is done and it's no repeat. Once we're done with it, we are done with it. Grab a sip of water. Here we go, team. All right, we are going into our lunges. We're gonna have 40 seconds each side. We're gonna keep it super simple. I'm going to give you some options. You can step into that lunge, or you can keep it here and keep it stationary. I'll give you some options as we go. Then when we get to upper body, we're going to do a bicep, tricep push. This is where I have to be careful of these stitches. But you're going to push down with the triceps, push up with the biceps. You're giving yourself resistance on each. We'll go 20 seconds each side. Let's start with our lunges. Get set up. Step back into train tracks. Three, two, one. Here we go. Take it down and up. I'm gonna pump my arms right through here just to get them moving. Dixie's saying hi just watching. It's gonna do it later. Breathe. So you can come forward a bit into that front leg Again, modification. You can just tap it. You can take it to a stationary if you want right here. Or you can take it to any squat or lunge version. That's better for you. 10 seconds, all the way through. Back to basics for 3, 2, 1, 1. Shake it out. All right, let's get set. Let's do the other side. Kayla's just hanging out. Finish a massage. Yes, girl. Enjoy that relaxation. You can do this one later. Get set up. Core engage. Remember, you're stepping back on train tracks, not a tightrope in Three, two, one. Here we go. Lunge. And up. Take it down and up. Modify. Don't go as low, but keep that front leg working either way. Remember, it's okay to lean into it just a bit. We don't want to round in our back here, but going forward keeps that front leg working. You're here to here. Let's get it done. And up. Little shaky. I know. Honey is here. Yes. Dixie took a walk. Coolish New England morning. Amazing. Glad you got some cool weather for. Three, two, one, shake it out. All right, team, so a little bit tricky again. Hand on top, hand below. Think of your bicep curl, think of your triceps. You're giving resistance one to the other. All right, we got 20 seconds, right? 20 seconds left. You really got to think about it and give that push in three, two, one. Here we go. Triceps, biceps, push and pull. I really want you to give that resistance to both as if you're pushing your hands towards each other. So we get triceps and biceps. I'm going a little lighter with my resistance so I don't pop these stitches right. And don't worry, I have permission for my doctor to work out just to be careful. 3, 2, 1. Flip it over. Other side. Push and push. We're gonna feel this more when we get to those. Adding the lunges with it. But again, pushing your hands towards each other. So we get that resistance in the biceps. Get that resistance in the triceps. Trying to give you guys some more of those unconventional body weight, upper body. So we're not doing all push ups. Right? Three, two, one. Shake it out. All right, team, so let's put it together. Sweat round here to here. We're going a full 40 seconds. I want you to really give that push on the way down and that push on the way up. Right? Let's get it done. One side and then the other. Here we go. Push and push. Push and push. You're here. I also want you to think about that core being engaged. Push down, push up, push down, push up. If you want that challenge, maybe knee for core, knee for core. Pick up that pace. You can do it. Pull it in. We're gonna get some pulses at the end, so get ready. They're coming. Five more seconds right here. Lots of resistance. Hold it down right here. Push. Pulse, pulse. You can do it. Stay low. Push with both back of the arms and biceps. 3, 2, 2, 1. Shake it out right here. Did we feel a little burn? Do we feel a little extra heart rate? I think so. Right, let's get it done. Other side. All right, team, we got 45 seconds on that one, so we're gonna have to do it on this one. Push and push into that leg together. Three, two, one. Here we go. And up. Push and push again. We're not just moving our arms. We're actually giving that resistance. Resistance. So we have to push against the resistance for the biceps, push for the triceps while our legs are working. Right. If you want that challenge, bring that knee up and up. Should also keep that core working. Pull everything in nice and tight. You got this? Are we ready? Let's pulse it right here. Pulse with both. Nice and tight. Push against each other with those hands. Push into that front leg. Keep breathing. You can do it for three, two, and one. Shake it out. Here's what we got, team. Little skater, cardio mobility right through here. Let's get it done. So in addition to that sweat round with our compound movements, we're getting sweat rounds with cardio mobility. Up to you again. More mobility. Just tap and reach behind again. Really open up. Thumbs to the back. If you want more cardio, you take it here. Whatever you need for where you are in your workout today, we're all in different places in our journey, and, you know, I want you to be where you are today. That could be different for all of us. We got five, four, three, two, one. All right, team, catch your breath, get some water. Meet me on the mat moving my air down. All right, seated position. Ho. All right, so we are starting with an upper body. Actually, let's start with our core, right? We'll give our arms a little rest. So twist center, twist center. If that's not right for you, I want you to do the same motion. Standing or sit up nice and tall. Everybody else, lean it back. Here we go. Twist and up. So a few options. From here, you can keep it really small and just stay. Keep that engagement right. You can get low. You can bring those feet up. You can even lean back a little bit more. More. Either way, I want you to stay pulled in in the center, right? And again. Another option is just seated. Nice and tall, and breathe. We're not letting that chest drop. We're keeping everything open, Right? Five seconds, lots of core. Three, two, and one. Big stretch out right through here. All right, team, so now we're taking it to some upper body. So shoulders, chest, triceps, we're gonna lift up in that reverse bridge right through here. I'm gonna give you some options to mix it up as we go. Fingertips towards you. Lift right here. Open it up and drop it down. So you are pushing through the heels. We're getting a little bit of glutes and hamstrings as well. You're opening up the chest. If you want more triceps, take it halfway down. Push and push halfway down. I'm being a little extra careful on this, but if you want, you can bring those elbows all the way down. Push yourself up while you push with those legs. Again, upper body and up. But I want you to think of the mobility as well. Right? Take it. 5, 4, 3, 2, 1. Big stretch up. Big stretch over. Hey, Shaquante is here. She's gonna do this in the morning. Good to see you. That's another one of our Body Fit athletic clubbers. All right, team, so here's what we got. We got two sides and then big push. Strong. Two sides, big push. Strong. If you are here, if you're modifying again, nice and tall. And then push it up. If you're standing tall, you just get those knee crosses. Let's get 40 seconds. In three, two, one. Here we go. Side to side. Big push. Side to side. And up. Yes, you can. Full body. We got core. We got upper and lower. Yes. Feel those glutes and hamstrings. And up. Yes. Breathe and breathe. And up. Let's get it done all the way through. Keep it going. Burn. 5, 4, 3, 2. Relax. Stretch it over right here. So get a little stretch through your back, through your hamstrings. Relax into that. We're going to slowly take it back up onto your feet. Let's take it back to that cardio mobility. So remember, we got our curtsy and reach. Curtsy and reach. Take it here. 30 seconds. Join me right here again. If you want more of the mobility, big reach. And really open the hips. Reach, open the hips. If you want more cardio, you take that hop a little quicker. Up to you. Open through here. Open through here. I'm gonna adjust my air again. I know, guys, I know. Go. But don't worry. Soon enough, we're gonna have a new space. Breathe into it all the way through. Yes, you can. Three, two, breathe. Quick sip of water. Let's get it done. One more thing. Up top. All right, guys, this last round is gonna look a little different. We're gonna get two things, but they're both lower body. Then we put them together. It's our last push for those big muscles in our lower body. Then we got two things. Upper body and core down below. Then we'll finish with some Core. All right, go ahead and shake it out. Your first thing, we're gonna go 20 seconds each side. So 20 seconds, I want stationary side lunge. 20 seconds there. 20 seconds here. Really shift your weight. Then we're going 20 seconds. Curtsy, tap it in, curtsy, tap it in. Then you guessed it. We're gonna put them together for a sweat round. 20 alternating. 20 alternating. It's gonna make sense when we get there. All right, go ahead and shake it in. Nice and wide. Shifting side lunge. So really shift your weight. Push up out of it in 3, 2, 1. Here we go. Back to basics. 20 seconds. Shift and up. So we're not stepping into it on this round, because I really want you to focus on the weight shift and that hinge, hinge, drive out of it. Get low, push up. Yes, you can. 3, 2, 1. Switch your sides here and up. Here and up. Get low. Shift into that hip. If you're too wide, bring them in just a bit. And I think of it as mobility as well. Three, two, one. Shake it out. All right, now move. Two. We got curtsy. We're actually gonna tap it in. So if you need to keep it a little higher, you can take it here. If you can get low, tap it in, tap it in. I want you to stay low with it the whole time. Cross it over. 20 seconds. 3, 2, 1. Here we go. Down and tap. Low to high. Looks like this. Drop that back knee. Push it in. So I'm never coming completely up. I'm staying low. I'm keeping them working. Yes, you can push out of that hip. Inner outer. Boom. 3, 2, 1. Switch your sides right here. Down and tap. Little leg burn to finish this out. Right? Then we got a little upper and core burn. And then that's it, team. Maybe a bonus move. Who knows? We'll see. Down and up. Yes. Three, two, one. Shake it out. All right, switch. Sweat round for this lower body. Let's get it done. Step into it. Cross it over. You can bring that knee up or you can tap it in. It's whatever you got. 20 seconds, right? 20 seconds left. Here we go. Down curtsy, side curtsy. You can even add that jump if you're feeling it wherever you are in this workout. We're close. Eight minutes to go. Take it low. Bring it up. One more. All the way through on this side. Check it out. Other side. Here we go. Side lunge, curtsy. Shift your weight. Side. You don't have to go as fast as me. I know I'm going quickly. So really take your Time, Whatever you need to do to get one side to the other. I want anybody not feeling stable in those knees. Whatever is best for you. Three, two, and one. Shake it out. Let's grab a sip because it's hot. Why not? We're gonna take it down. Here we go, team. There's that heart rate, there's that sweat. Okay, so we're gonna take it down, team. We got it right here. All right, so little stretch of those hip flexors. We're gonna take it to our superman hold. But we're going to do a W hold, right? So we're gonna pull everything back and squeeze and then reach. As we're doing that back, we're also squeezing those heels together. Watch me here. So squeeze the heels together, squeeze the back. You don't have to lift up super high unless that's good for you. If you need to modify and stay here, I just want you to squeeze, reach, squeeze. Just one arm and then the other. All right, let's get it done. Then. We're taking it to some little baby push ups. So let's start right here. Bring it down. W. Here we go. Squeeze and reach. Squeeze. So heels are squeezing together, elbows are pulling in. I want you to think of it like a pull down, right? So we're really opening up the chest. Lift the chest and shoulders off the ground. Then pull those shoulder blades in. Reach, squeeze, squeeze those heels in, right? All down through the back of the body, right? So we're getting upper back, we're getting shoulders, we're getting low back and core. We're getting glutes and hamstrings. So I said upper body and core, but we're really getting everything right. Keep squeezing. You got five seconds. Jamika says I might not get up if I get low. I feel you. 3, 2, 1. How about we get a child's pose to stretch? Yes, team. All right, this the next one. You have a few options. We're pulsing for three. I want you to try to tuck those elbows in. Or at the 45 degree, you can be knees, knees, or toes. 3, 2, 1. Power it up. It's a pulse. Here we go. 3, 2, 1. Power up. 3, 2, 1, power up. You can be on your toes, too. You don't have to get super low with it. The goal is not super, super low. The goal is little pulse. Again, your regular push up is sort of at that 45 degree angle. You can also tuck them in if that's better for where you are. If you need to be on your knees and quadruped. Go for it. I'm gonna pull back just a little bit. So I'm not pulling on this arm, right? You can be here. 3, 2, 1, and up. 3, 2, 1. Last one right here. Stretch it back. All right, team, so give yourself a little break. Whatever you need to shake that out. And here is what we got, team. So you're gonna post for three. You're gonna lower it all the way down. Three, two, down. Pulse. Three, two, up. You got it? Are you with me? Three. Pulse for three on the push up. Go all the way down. Pulse, Pulse for 3 on the W. All the way up. Let's get it done. Lots of core, lots of upper. If you need to modify, stay in that bird dog. On your knees, and let's get it done. Here we go. 40 seconds. 3, 2, 1. Pulse, pulse down. Lift. Pulse, pulse up. Yes, you can sing. Pulse, pulse, all the way down. Then squeeze. Squeeze all the way up. Remember, as you come up, we're going to tuck those elbows in, and you're really going to lift with that core. So, yes, it's a lot of upper body, especially as you lower down. But as you come up, really pull. Even as you go down, use that core. Keep it going. Post. Yes. All the way through. Let's get one more. Oh, stretch it back. Yes, team. I know. Since we're here, flip it over on your back. All right, team, so let's get just our classic dead bug. Let's go. One at a time. Pull it in. Inhale, exhale. I want you to tilt that pelvis. Let me move my microphone. Tilt the pelvis towards you. Pull that core in. Zip it up. That nice, strong foundation. Arms up, legs up. In three, two, one. Here we go. Look at that clock. We are so close. We got a bonus. And then that is it, teams. Breathe. And up and up. Yes, you can. All the way through. Really think about closing the core. Yes. 10 seconds to go. Strong core use. You got this. You got 5, 4, 3, 2, and 1. Hug those knees in. All right, team, up onto your feet. Let's get it done with one last move. It's a bonus. Then we stretch it out. Water if you need it. All right, we haven't done this in a while, but remember those ones. Legged burpees. Don't worry, I'm gonna give you options. All right, so if you want the full. We're not even going for time, team. We're going five and five. If you want the full. Let's say right leg's gonna be on the ground. I'm Gonna take it down, I'm gonna jump it back. Keep that leg up. Jump it in, jump it up. I got five. If that is not right for you, here's what I want you to do. Lunge it down, power it up. Lunge it down, power it up. You're still getting that one leg working super hard. All right, we just got a lot of upper body. Let's focus on that core and lower and that cardio and getting the sweat in to finish it out. Five on the right, five on the left. You can count them at your own pace or you can just go with me. Whatever you got, let's get it done. 3, 2, 1. Here we go. Take it down, jump it back, jump it in. And up. You do not have to go that pace. I know that's a little quick. Again, modification. Get low. Power up. Yes. One more if you're with me. Burn. Shake it out. Other side. Here we go. I know that one side is gonna feel a little trickier for me. It's my left, right. Modify here. Power it up. You got it. Whatever is best for you if you're with me. One more and shake it out. Breathe. Tap that out. Arms and legs moving. Roll the shoulders. Tap those feet in front. Feel how good it feels to be done right. Dixie says this is going to feel so good. Can't wait. You're going to do it later. I love it when you're watching it and you think it's going to feel so good. Everybody doing it is like, no, Dixie, you're going to be tired just after the last move. The rest of it wasn't so bad, right? Open it up right through here. Ha. Let's get a little hamstring stretch. So right here. Hinge to the back. You can do this seated as well. And if you're able, take that top arm and big reach up, opening up through the shoulder and then reverse your direction. Hi. Heather says that one legged burpee is tight, tough. Yeah, we haven't put it in in a workout in a while. Breathe into it. Take those feet center standing, cat, cow. Before we get that other side, roll through right here. One time a long time ago, I think last year we had a workout that had a one legged and a one armed and somebody in the athletic club said, sounds fake, but okay, let's take it right here. Hinge it back. I can't remember who that that was. Hamstring circle with the arms. If you need a little balance, take it on a chair, grab the wall and then switch. Amy says it's always amazing how much sweat is involved with no weights, right? I know. I always feel the same. Let's take those knees out. Maria, I'm so glad you were able to join too. Dolores. Thank you. Thanks for the no repeats. Yes. You know I love a good no repeat. We got more coming up. Breathe into that Here, let's take those thumbs to the back. So remember, if you have a few minutes to hang, I'll grab my computer, I'll answer some questions, we'll talk a little bit about what is coming up with shred. Reach behind if you can. So we are in the middle of our summer fit series. If you aren't aware, we're in the middle of our sweat month. We got two more sweaty weeks, then we're going into shred, then we're going into sculpt. It is our summer fit series. We're having a great time doing it, so make sure that you are on the email list. There's still time to join us in the Body Fit athletic club. We've had a really great month talking about hydration, talking about sweat. We're going to talk about interval training this week. Oh, open it up. Roll those shoulders. Let's get those wrists. Let your head drop to the side. Right through here. Jenny says, wow, that bonus move. Laura, body weight workouts are always tougher than you think. I agree, Jennifer. I started the pre workout foam rolling game changer. Yes, we have talked about that before. We've talked about that exclusively in the athletic club, about recovery and how to improve your recovery. Foam rolling, that myofascial release we call it is actually really helpful before a workout. We just don't think of it. It's not really something that we can very intuitively put into a warm up because not everybody has one. But I highly recommend getting one. Let's get one big deep breath in and out. You did it. That was your body weight sweat workout. Great job, everybody. Kelly says I must have missed it. Where's your new space going to be? We are building a new space, a new garage. So get excited. I should post some photos on social media. It is coming along, huh? We'll be in a new space soon enough that hopefully we'll have. No, it will have central air. All right, team. Everybody grab a sip of water. If you have any questions, put them in the chat. Jen, I didn't even see what you wrote but you said autocorrect, dumbbells, sweat. Listen, you know what has been happening all month? It is sweat month, right? For our monthly challenge and Also in the athletic club, but people's phones and computers keep autocorrecting it to swear. I don't know if that's what you put, Jen, but it is so funny to me. It's by. It's like a Freudian slip. Right. It's what you feel like you wanna say swear. Right. I think somebody suggested we have a workout called Sweat and Swear. Let's do it. Right. Thank you so much, Alozia. Thank you, Charlotte. All right, let's see. We're gonna get it. Anna from Chile. Let's see. Hypopressive exercise. Okay, So I wouldn't read too much into that. It's something I should probably. Hold on. Let me bring the rest of my question up. It is so. All right, so if it's what I think you're talking about. Yeah, it's really a lot of. If it's what I think you're talking about, it's a lot of breath work. Right. It's a lot of managing pressure. I could. Maybe you're talking about something different. I'll have to do a little more research. Maybe that is something to talk about in the BodyFit Athletic Club, but what I'm familiar with it is a type of breath work and managing pressure, which is a great idea. Right. I've talked about this before pretty extensively when I've talked about core work. We talk about it a lot in prenatal and postnatal. How most a lot of us have what we call backwards breathing, where we inhale up, exhale down. And what does that do? That puts all the pressure down on our abdomen, pushes out. Sometimes that's what causes that pooch, that lower belly pooch. Sometimes that what's. That's what causes that pressure down on our pelvic floor. Especially if you have been through pregnancies and deliveries and then that postpartum period where you're taking. Taking care of a baby. There's a lot happening there because in pregnancy, everything pushes up on our lungs. So I've talked a lot about breathing and posture being the key to really getting that strong functional core, correcting those imbalances. You know, if your goal is just to have a strong functional core, which it should be, but if your goal is to get that flat tummy, lose belly fat, all of those things that people ask about, it starts with the deep core, and it starts with the breathing and the posture. So I'll have to look into that a little bit more. I don't know as much about it, but if it's what I think you're thinking of. It's breath control. It's pressure management. Not a bad thing. But again, beware. And again, I'm saying this not knowing that much about it. Beware of things that promise those quick results, those revolutionary results that you're going to get in just weeks. Something like that is not a use. You still got to be getting full body strength, cardio, mobility. You still have to make sure your nutrition and your hydration is in check. There's so much more that goes into it when it comes to seeing results, whatever those results may be for you. There is no quick fix. There is no shortcut. There is nothing other than back to basics. So make sure that you're getting in the things that you know work. But it can be really helpful to work on breath work in terms of connecting with your body, making sure that you're getting that deep core connection and that you have that good posture and that good breath work. So something we should probably talk about more, and I'll have to look into it a little more. Amy says I've had a tough time gaining strength in my lower abs. Do you have any recommendations? All right, so what I would say is all those little cues that I give you, like, zip up the core, I would spend some time on your back. And you know how I say to tilt that pelvis in, really taking a moment on the breath to bring those hips towards the ribs. And then as soon as you do that, bring yourself into a position, even if it's something as simple as that dead bug, and see if you can feel the difference. What happens in a workout is when we're going quickly from exercise to exercise. So we jump in, we get down on the floor, we go right into it. These upper abs are stronger. They're going to take over. We sometimes get that rib flare where things stick out. So give yourself an extra second, even in a workout, but especially doing some extra work on your own to really make sure you're tilting the pelvis, you're pulling those hips together. Imagine that your hip bones have magnets, and you're pulling them together together. Now, when we do that, we don't want our knees to come in, right? We want to think that it's that you use the muscles or you use the bones as the landmark hips to ribs or hips towards each other like there's a magnet. But we don't actually want our bones to be moving. We want the muscle to be moving, right? So hips to ribs, tilt the pelvis. Just spend some time in that position, breathing through it. And then add some little gentle movements, kind of like we do little a doing postnatal training, right? And then add the upper body and that can really make the difference in getting those lower, the lower part of your abs to fire. Now your abs again, I talk about this a lot in April Absolution. Your abs are one big sheath muscle in the front. Your app, your outer abs, what we call your superficial muscles, your rectus abdominis. So that's where we get those six packs. But it's all one muscle. So you want it to be firing together. Then we have our internal and external external obliques. Then we have our deep core, that transverse abdominis that wraps around. We have your pelvic floor that looks like a pelvis. The goal is to get them all working together. You can't really separate out your lower and your upper abs, but you can get the lower part of your abs to fire by working on that pelvic tilt and focusing on the breathing and zipping up. So hopefully that helps. All right, so let's see. What did I miss? What did I miss? All right, now I see. Jen, you said I'm only on your live dumbbell swear from a couple weeks ago. I love it. We really should do a sweat and swear workout because that autocorrect. Let's see. All right, team. Thank you, Elizabeth, for being here. Melissa says I've been swearing all month long. I love this. All my friends from the bac. Paula, why are you working out with no central air? Listen, we have I, you guys, if you don't know this, this is my garage space. We've turned it into a studio. We have air conditioning, but it's very loud. We put it in, but it's very loud. So when I'm filming, it's too loud. Even with my microphone, you know, I wear a mic. It's too loud for filming. So that's the hard part. That's why you always see me adjusting that fan. I have one little soft fan. But don't worry, in the new space, it's going to be good. All right, let's see who's asking. Leah, do you think you'll release the summer fit merch and a long sleeve or crew neck sweatshirt? That's a good point. We'll have to look into. Let me see what we have available to us on the site if you like, a long sleeve. Currently right now we have a summer fit T shirts and a muscle tank, which is fun and it has the sweat shred, sculpt so make sure you get yours. I was wearing mine two weeks ago, I think in the sweat dumbbell sweat workout. But they're on the site. I'll see if we can get something long sleeve but really fun to wear and then just to celebrate your accomplishments as we go through each month. Also, I think Paula or somebody was asking about this shirt. These are also on the site. Be where you are today. Show up, keep moving. Need more kettlebell. Just the regular body fit by Amy logo. So make sure you check all of those out. Also now guys, we have apparel for kids. We have baby onesies, body fit by mommy and strong like mom. So if you're one of my prenatal mamas, I would love for you to get it. And then also some toddler shirts as well that say the same. So check those out. Let's see. Ella, does it make an impactful difference to working out outside or at home? If you mean outside in like in the fresh air, Is that what you mean? Or in home? Or do you mean outside like going to a gym or in home? I think you all know that I will tell you that you can get all the workouts you need from the comfort of your own home even with no equipment like this workout. I love equipment equipment. I love dumbbells, kettlebells, bands, bars, all those things that I have a bunch of workouts on. I also love gyms. I used to teach at gyms, right. I love the gym atmosphere. I feel like I grew up as a trainer in a gym, but it's not practical for everybody. It's not affordable for everybody. So my goal with these home workouts is to show you that you can get it all done at home in a short amount of time. So I think that's if that's what you meant. Otherwise, working out outside, as long as it's comfortable for you, temperature wise, the fresh air is amazing. So get that. Really good for you. So let's see. Tamika. I used to think working out would make me tired, but I feel energized. Yes, that is such a good point. Thank you for bringing that up. Tamika. I always tell you if you're feeling so tired, know that you are going to get the energy. You don't wait for the energy to do the workout. You're going to get the energy from doing the workout. There's research on this, right, that we feel more energized not only after the workout, but just in general. People who work out regularly who have a consistent exercise routine tend to feel more Awake, more energized, more alert at work, better cognitive function. There are so many benefits. So if you're feeling too tired to get a workout, do what I call the five minute rule. Just tell yourself you're going to get five minutes of movement and see how you feel. Chances are you're going to get those five minutes. If it's the warmup, if it's some core work, whatever it is, you're going to start feeling energized and you want to keep going. So I always, especially the Saturday workout because it's the end of the week, the kids get us up early. I always go in feeling like I'm dragging and I always end feeling super energized. So that's how it goes, team. All right. Oh, no. Laura says I get your weekly emails. Not getting the links. They should be in there. So we'll check on that for you. But I think other people are. So maybe check your browser. Let's see. Like to try my form on push ups. It's hard, like, for you to rate my. So here's the thing. In the Body Fit athletic club, we have what we call a forum feedback Friday. Once a month, you can post your videos, you can post your question, you can post pictures where I can actually look at your form and tell you, oh, you know what, that looks great. Or oh, you need to shift your hips forward. Oh, you need to move your elbows in like little tiny things like that can make all the difference. So join us at the BAC in the new email format. You just click on the picture. Oh, okay. So we do have a new email format. So, Laura, you know what it might be, you have to click on the picture. So maybe that's. Maybe you're clicking on the text title. So sorry about that. Yes, we have a new. But it is just click on the picture and you should go right to there. But all the workouts are linked. So if you're not on the mailing list, guys, look in the description below. We send a Sunday email that gives you all the links early for the week's workouts. Also in that email, you'll get your monthly calendar, but you get the links early. So if you're in a different time zone or you want to create a playlist or you want to do the them in a different order, that is the way to do it. So click on the picture. All right, thank you all so, so much. I think we covered it. All right, team, so next weekend again, next Saturday, I will be traveling again. So make sure that you get the emails because. And make sure that you tune in next Saturday. We will release it overnight, but we will have a premiere workout. It's a sweat and shred. It's a fun one. So no live workout. Next Saturday, however, there will be a premiere one. Sweat and shred. It is with weights. It's fun. So be on the lookout for that. And then I will be back. We'll be here all of July, you guys. So. So, yes, it's just, you know, it's summer. There's lots of things going on. So that is another reason to make sure that you are subscribed to the channel. Channel. Make sure that you're on the email list. Make sure you follow me on social media so you always know when we have these live workouts and what is coming up. All right. Two more weeks of sweat. Let's get it done, team. Then we're going into shred. I am so, so excited. Thank you for joining me today. Have a great weekend, everybody.