LIVE 35 Minute Dumbbell Sculpt Workout - SCULPT #6

Happy Saturday. Hi, everybody. Hi, Lori. Hey, Janice. Megan is here. Mariah is here. Hey, Carrie. Welcome, everybody. Fun day today. We're running around like crazy because somebody has a birthday party today. Who's having a birthday party? We are having a birthday party for Maya today, so it's a little crazy over here. Hey, Lisa. Now let's see who else is here. Olivia. Becky is here. Carmela. Elle. Hey, everybody. Elsa is here. Karina. Hi, everybody. Jessica, Jenny. Alozia. Lindsay. Linda. Hi. All right, so today we are doing full body dumbbell sculpt. You guys are crushing week one of sculpt up and so proud of you. Jean is here. Hey, Alyssa. So we are going to end the week with this short dumbbell sculpt today. Angela is here. Amanda's Shayna. Hi, everybody. What? Oh. Oh, we're gonna go. What do you have the clock for? 35. We'll go 35. We're gonna go 35 minutes like normal. But you know what? I'm gonna promise you that I'm not gonna go over. Hey, Ellie is here. Look, everybody sang Happy Birthday Maya. Hey. Hey, Julie. Hey, Amy. All right, so all you need is your dumbbells full body. Hey, out of the camera. All right, everybody, go with daddy. All right, Say bye. Oh, stop it. Crazy town. All right, team. Also, the air conditioning decided to break in our house last night, and I've been baking cupcakes this morning, so it's been hot. So on that note, make sure that you have your water close. We're gonna get it done again. 35 minutes. I know our regular workouts this month have been 25 minutes. I hope you guys have been enjoying that. I am gonna hang out for a few minutes after. I don't have a ton of time, but so we can have a little Q and A. Ask me any questions. Tell me how sculpt is going for you. Oh, Amanda's birthday is Wednesday. Yeah. But her actual birthday is next week. But we're having a party today at the park and in 90 degree weather. So it's going to be a fun day. Hey, Mia. Thank you. Oh, thank you, everybody, for the birthday wishes for her. Yes. She's turning 4. My baby is 4. How does that happen? All right, so make sure you have some space. Make sure that you have your water. Make sure you have your dumbbells. If you don't have dumbbells, just use whatever you've got. It's going to be a fun one today. In fact, everybody go ahead and take a sip of water before we get warmed Up. So go ahead and pre hydrate Kelly. He's been working out with me for two years. Yes. All right, grab that sip of water. Go ahead and march everything out. We'll go ahead and start warming up. Maybe Kurt will bring me my fan, which is in the house because we've been sweating it out with no ac. Kurt's been working really hard to try to fix it. Hey, Natalie. In the middle of a car ride? That's a. All right. Thanks for saying hi. Jean wants to know what flavor cupcakes. We have chocolate with white icing. And let's step it back. Right here we have yellow cake with chocolate icing, which is my favorite. Take it right through here. And then Maya will have her own little cake. It is a Baby Yoda themed party, so it's gonna be a fun day outside. Summer birthdays. I'm one. Whoo. All right, team, let's take it up. Reach it up. Let's hinge it down. Reach it up, hinge it down. Right through here. Yes. One more. I want you, if you can hold your hands down right here. Pedal those feet. If that's not right for you, put your hands right through here. And then from here, can you squat it down? And then extend it up. Squat it down. Extend it up again. You can be upright if that's better for you. One more, and then if you're able, let's tap one foot back. If you can. Take it here. Reach it up. Reach through and up a couple times. Just like that. Drop that knee a couple times and then switch your legs. Take it back if you can. Drop it down, Take it up, reach through. Hey, Betsy is here cleaning up the four puzzles that got dumped in the living room. I can so relate. You should see my living room most of the time. If it's not puzzles, it's Legos. Right? Go ahead and bring it in. Round it up. Roll those shoulders. Let's go ahead and tap and reach across. Thank you for the airflow. Kurt getting me set up. All right, so tap and reach across. Here's what we got today, team. It is dumbbell sculpt. We started sculpt this week. 25 and 25. That's not counting your sub, your bonus workouts, like this one. Right? So we'll go a little bit longer today, but hopefully it'll still move fast for you. So normally, like, when we did our shred workouts, we would start with the back to basics. Here's what we're gonna do today. We're going to start with a sweat Round. So we're closing out summer fit, sweat, shred, sculpt. It's a lot to say, right? Hey, Jacqueline made it just in time. Jeff is here. So we're going to start with a sweat round. So that's going to be your compound movement. We will have that for 40 seconds. Then we will take it back to basics, and we'll split it up for your shred round. All right, so we'll start compound, we'll start sweat, really getting that heart rate up. Then we will take it back to basics with shred. Then let's step it out right here. We're going to take it to your sculpt round, which may or may not involve a few pulses, some holds, some tap ins. Who knows? We'll see what happens. All right, so go ahead, grab your dumbbells. Let's get something heavy to medium. We're gonna take it with a lunge into a curl. So, yes, we're gonna go right side and left side. This first round is gonna feel a little longer, but we're gonna get it done. All right, team, we're gonna go 20 seconds, right? 20 seconds left. Watch me right here. You're gonna go here, row. Bring it up. Join me here. 20 seconds, lunge, row. So a little bit longer, but we are going to split some things up. 20 seconds. When we get to our shred rounds, we will make them a little longer. So lunge back, hinge it forward, pull those elbows in for a row. Yes. Switch your legs right here, down row. So watch me. You want to hinge it forward, get a nice flat back hinge as you lunge. So it's kind of like a cross between a hinge and a lunge, right? Yes. And relax. All right, so there's that heart rate right? Now we're gonna split it up. Here's what we got. We're gonna take it to a lunge. I want you to watch me. I want you to think that it's a cross between a kickstand and a lunge. You're gonna lunge, hinge all the way up. Lunge, hinge all the way up. Join me. 40 seconds, one side down. Drop the chest, push up and through. No row on this one. We're gonna split them up, down, drop the chest, drive it up all the way up. So give yourself an extra little second at the bottom, and then really push up through that heel. So you're gonna feel that difference, right? Really getting in the glutes and hamstrings. Keep those shoulders pulled back. We call this packing the shoulders. Everything is nice and tight. Yes. Five seconds, last one. Tap it out. All right, same thing, other side. So even though that first round was our sweat, sweat round, we feel it, right? So same thing, other side. Remember, you're dropping into a lunge first, then a hinge, then everything comes up. In three, two, one. Here we go. Lunge, hinge, all the way up, down, all the way up, down and up. So here's what we're not doing, team, is we're not rounding in that back. So if you're seeing the front of your foot, I want you to flatten out that back and look out in front, right? Shoulders back. Lunge, hinge. Drive it up through the foot. Lunge, hinge up through the foot. One more right here. Take it down and up. If your hands need a little break, you can set those weights down. Make sure you bend your knees to do it. That's back to basics on our lunge in now. Going to take it back to basics on our row. We're going to take them here, we're going to pull them in nice and strong. We're going to stay in that hinge position the entire time. Wrap that core, bend your knees to get your weights. Shoulders back and pack, hinge it. Here we go. Bring them up, take them down. So we're adding a little turn of our hands just to get a little extra shoulders shoulder mobility. Squeeze it here. Yes, right through here. Really think both about pulling the elbows up and pulling the elbows towards each other as if you're squeezing something between those shoulder blades. Right? Your back is feeling too much. Just give yourself a little stretch, then come back. Yes. 3, 2, 1. Bend your knees, Give yourself a little breather. All right, so this is it, our sculpt round. So we're gonna go 40 seconds, right? 40 seconds left, but we're gonna switch it up. 20 seconds. 20 seconds. You're gonna lunge and hinge for three, two, one, row. You're gonna stay low. Three, two, one. Your second set of 20 seconds. You're gonna pulse it. Three, two, one. Drop it low. All right, so three, pulse. I'm gonna adjust my airflow here. Thank you, Kurt, for bringing it to me. Right in my face. All right, so pulse in the legs low for three, strong row on one, and then we switch it at the halfway point. All right, we got 40 total. 20 and 20. It's gonna go quick. Wrap that core, roll those shoulders back. Let's go ahead and start low in that lunge position. Drop it down. Pulse it here. Here we go. Into the heel. 3, 2, 1. Row it up. You got 20. 3, 2, 1. Elbows up. Stay low the entire time. Low and hinge. 3, 2. Pulse that knee towards the ground. Stay low. Yes. One more. Then we're gonna switch it up. Drop it down. You're gonna pulse. 3, 2, 1. Drop it low. Up. 3, 2, 1. Drop it low. So you're pulsing in the shoulder blades. Yes. Burn. Keep it going. Let's get one more boom, right? Ah. Shake it out. Same thing. Other side. 20 seconds. Pulse for three in the legs. Strong row for one. Then pulse for three in the row. Strong. Lunge for one. Get set up. Core engaged. Shoulders back. Drop it low. Here we go. 3, 2, 1. Up. Strong row. Pulse towards the ground, into the heel. And then drop the knee as you drive it up. Lots of power. Squeeze. Three, two, one. Yes. You got this. Now switch it right here. Pulse. 3, 2, 1. Drop it low. 3, 2, 1. Shoulders back, core engage. Pull those shoulder blades in. And elbows in on the pulse. Two more. Yes, you can. And down. Shake it out. How we feeling, Team weights to this. Now, of course, we're gonna get some cardio mobility to shake that out, so let's tap it behind with a big reach across for our back. Here we go. 40 seconds. So if you want just straight up mobility, shake it out. Keep it nice and slow. If you want more cardio, a little more sweat, take it here. If you want to keep those legs working, drop it low with or without, right? Whatever you need. Remember, it is your workout. Thank you, Megan. I needed that. Right? 10 seconds. Breathe for three, for two, and one water, right? Gonna move quick, I promise. I know I said that. You guys are looking at the clock being like 23 minutes. What? All right, quick sip. All right, team, doing great. Go ahead and shake it out. You can keep a low impact version of that mobility while we get into that next round. Again, if you need to, take it right here. So remember, we're starting with sweat, then we're isolating. Then we're taking it with some pulses. So we got those toes out in a plie. We're gonna go light weight switch or one heavy plie. Press triceps right through there. Then we will isolate with a plie and with the press and tries, then we'll do some pulses and some pulses from the triceps and take it down. All right? Are you with me? Yes. Of course. The answer is yes. Go ahead and grab some weight. So again, one heavy or two light to medium? Whatever you got. I'm gonna Go with one heavy, one medium, I guess, rather so right through here. Or if you have two, they're right through here. Plie press. Triceps. Here we go. Down, up behind the head. Looks like this. So low to high. So remember, this is your sweat. This is your compound. We want all the parts. Good range of motion. Elbows in. Zip up that core, especially as you come up, and squeeze in those inner thighs. No need to rush it because that heart rate is gonna get up either way. Breathe again. Trying to keep those elbows in. We have a tendency to want to come out here. Bring them in here. Point them forward. So as we come up, we really get the back of those arms. Three, two, one. Whoo. Breathe. Good. All right, team, shake it out if you want. For that lower body, let's take it to a little heavier. So I'm gonna rest my weights right here. We're gonna start with just a plie. Squat. Toes out. Zip up the core. Shoulders back. Here we go. Mariah. I love it. Hey, Melissa. Good. Paula, we're so glad you're here. Dropping it low again. This is your back to basics shred round. So take your time. Breathe into it. Lift up and in. If you want to get spicy, you can add a little heel. Heel. Bring it up. Yes. Heel, Heel. Bring it up. 10 seconds down. Heel. You don't have to. You can just keep your regular plie just like that for three, two, one. Yes. Relax. All right, back to basics. With our press and our triceps, I want you to really think about keeping the elbows in. Two dumbbells are one behind. Slow and controlled, making sure you're not arching that back. In. 3, 2, 1. Here we go. Press triceps down in front, up behind the head. Tricep extension. Watch how far I'm going. All the way down behind my head. If you can get there. I know sometimes that's a little bit of our elbow mobility, but really trying to get low. Our body wants to go halfway because it's a little easier, but we're going to keep it behind. If you feel your back, put one foot back. Stay. Stagger it right here. Core engaged. Up elbows, 10 seconds, right? Get spicy to gel. You are right. 3, 2, 1, and relax. All right, so hang out with whatever weight you did in the beginning. So we're gonna pulse in the lower body. 3, 3, 2, 1. All the way up with the tries. Then we will switch it. Pulse in the triceps. Three, two, one. All the way down. Here we go. Three, two, one. Up and tries. Get low. Three, two, One up and tries. Yes. Three, two. This round will move a little quicker because we don't have right side, left side right. Here we go. Triceps. 3, 2, 1. Drop it low. 3, 2, 1. And down. Yes. 3, 2, 1. 3, 2. Yes. You can hang. Shake it out, team. All right, so to shake that out, we're gonna go across our body with this. Knees across, arms wide. We're about to take it down for a little bit of core and a little bit of upper body. So hang out with me here. Here we go. Cross cardio mobility. I really want you to stretch out those arms. You can even go up with them. That might be better. If you need more cardio, you can pick up your pace. You can add a little jump, but I don't want you to cheat it. And keep it tight. I really want that reach and those knees coming across right up and up. But again, if you just need mobility. Big stretch, big stretch. You do. You be where you are today. This is your workout. 5, 4, 3, 2, 1. Shake it out. Let's get some water, team. Ha. We are halfway there. Breathe. All right, so before we take it down to the mat, we are gonna get some swings in this workout, but we're gonna start off with a little deadlift. Megan. Sweet. Holy pulses. I know. I love it, right? All right, so grab your heavy to medium weights. We're gonna start with a hinge with just your deadlift, right? And then we're gonna add a swing. We're gonna have this later on in our workout, so we're gonna keep it here right now, but core engage. Everybody grab those weights and start with just your deadlift here to here. Think of it as a nice, good stretch. On your way down, soften them up the knees up right through here. This is the starting part of your swing. Your swing is not a squat. Your swing is not a race. So start with that. Breathe. And then if you're feeling good about it, bring those weights to the side. Ski or swing or one heavy weight in the middle. Keep the hinge if you want, or take it here. Here we go. Power it up. 30 seconds. Right through here. Yes, you can, huh? Yes. Keep it going all the way through. Core engage. You're still locking it out at the top. Even though this one feels a little bit more like a raise than the swing through the center, I still want you to think about that. Power through the legs, through the glutes. Fourth. Three, two, one. And relax. Pedal those feet. Yes, team, let's come down on your back. Quick, some water. If you need it, remove my fan, come down, meet me on your back. All right, team, so let's get a little bit of core from here. I'm gonna give you some options. We're gonna go upper body and core. Core, of course. If you don't want to do the lower half with the core, I want you just to take it to that bridge and keep that bridge the entire time. Otherwise, join me right here. We're gonna take it to a chest fly, so you probably want to go a little bit lighter. Remember, it's like you're hugging a tree or a beach ball. We're gonna start together as we lower the legs so it looks like this. Squeeze it in. So everybody join me right here. Tilt that pelvis. Everything in nice and tight. Flex the feet. Make sure you've got that good, strong foundation. Lift up on that pelvic floor. Arms go out, one leg goes down. And breathe. Yes. I know it's going to be slow and controlled, but this is your sweat round because it's your compound. As you bring that foot up and the arms in, I want you to you to think about closing the core. Hips and ribs coming together navel to spine, right? Breathe. You can also do bridge. Close the core. Lift it up right there. That's a good option, especially if you're in my pre post. Crowd out. If you need to bend in the elbows a little bit, if that is better for where you are with your upper body, that's okay. Three, two, two, one. Relax it down. Weights down to the side. No weight. Let's focus on that core again. If you want to take it to the bridge, take it to the bridge. Otherwise, we're going to take it in those scissors right through here. We're going to add on as we go. So listen to my cues. Go ahead. Extend one leg out, one leg in. Bridge to modify. 3, 2, 1. Take it here. In for two. So your classic Pilates. I want you to really aim to get that stretch out of it, right? Those hamstrings need to stretch. While we're doing that, wrap that core. Imagine that your pelvis is tilted towards your chest, right? That you're tacking those ribs down at the top that there's magnets bringing your hip bones together, right? If you want, you can cross like a bicycle. Scissors right up to you. Right through here. Yes. Breathe. 5, 4, 3, 2, 1. Relax. Yes. All right, team, so we are back to that fly. If you need to be in the bridge, go ahead and take it up there, or you can just keep it down. We're gonna open up wide. We're gonna start together, then we're gonna open alternate, which is going to throw our core a little bit in. Three, two, one. Here we go. Nice and wide. Squeeze it in again. If you want to add that bridge, you can squeeze it up. Yes. Everything pulls in nice and tight. Think about again. Hugging a tree, right? Slight bend in the elbows, but we're not pressing. It's a fly from the shoulders. If you want. Team, I want you to take it up at the top and go one at a time. It's gonna get that core right. Breathe. Yes, you can. Boom. Three, two, one. Relax it down. Big stretch. Yes. I promise we're almost done here, but we're eating up some time on the mat. Have. How about that? All right, team, so you know what to do. We're gonna pulse for three at the bottom. If you can keep those legs down, we're gonna take those legs together and then up. Pulse for three and then up. And then we're going down slow. No pulsing, but we're gonna lower. 3, 2, 1. Bring it up with the. With the fly, right. 3, 2, 1. Let's actually start with that so we can get in that mode. All right, team, so let's keep those legs at the top. Core engaged. Here we go. Lower the legs. 3, 2, 1. Bring it up. Let's add the arms with it. 3, 2, 1. 3, 2, 1. Everything in. If you're in the bridge. 3, 2, lower. Bring it up. 3, 2. Yes. One more. Okay, take the legs and the arms out. Pulse the arms at the bottom. Three, two, one. Everything up and in. I know. Upper body. Three, two, one. Boom. Three, two, one. Yes. Let's get it. One more. Three, two, one. Ah. Harder. Then it looks right. Lay there. Little stretch. All right, team, go ahead and flip it over. Here's your cardio mobility. That's also going to get our core. I want you to take it either from your knees or your toes. You're gonna big open up like this. Back to center. Big open up like this. Back to center. If you want to add a little child's pose in it, you can. Otherwise, just your plank or from your knees. Let's get it done for 40 seconds. Then we're back up on our feet. A little stretch. Bring it forward in 3, 2, 1. Big reach. Back to center all the way. So, yes, we're gonna keep that core working, but we're gonna get a big stretch through arms again. If you want to go back up, reach back. Press those shoulders down. Reach. Yes. Take it back and reach. Yes, you can. And up. Oh. Boom. Reach one more and relax. Up onto your feet, team. Let's go back to that swing. Why not? Let's finish that last round up top. All right, team, so back to a swing again. We're all going to start with our deadlift. Told you we were coming back to it. Bend those knees. If you'd rather use your kettlebell or one heavy dumbbell in the center, that's okay. But shoulders back. Arms are getting a break. Right? Arms and abs are working hard. Let's work those legs. Hinge it back. Just get a little drop and bring it up. Everybody start with the deadlift to get a feel for that hinge motion. And then if you're ready, as you're ready, let's take it to that swing. Ready? Here we go. Prep it. Three, two, power. Let it drop. Lock it out. Let it drop. Remember, push into those heels, zip up that core. Lock out in your glutes and hamstrings. Arms are relaxed. Not doing anything with those arms. You can squeeze in your back muscles connect to your core, but no lifting with the arms. Hinge. Power it up, let it drop. Last one. And relax. Stretch it right here. Yes, team. All right, shake it out. Here's what we got. This is your last round. Up top, we're gonna curtsy, lunge with a curl, right? We're taking it here. That is our sweat. Then, of course, we're gonna go 20 seconds, curtsy. 20 seconds, curtsy curl. We'll add on a little bit, then we'll lots and pulses. Don't worry. Keep it short. Shoulders back. Core engaged. Get ready. Curtsy and curl. If that's not right for you, you can do a little tap or you can do a regular lunge. Here we go. Curtsy curl, back to center. Curtsy curl. So I'm curling at the bottom. Another option, if that doesn't feel right for you, is to lunge. Curl at the top, the top. Lunge, curl, the top. Whatever feels more natural to you. You go with that. Take it here. Yes, take it here. And up. Man, these tents feel heavy to me today. That's okay. Sometimes that's how it goes, right? We were just talking about this in the athletic club. One more each side. People are wondering, did I get weaker? Did I get out of shape? Good. Relax. Shake it out. And the answer is no. We just all have those days. Maybe it's me last night not sleeping very well because it was 100 degrees and my kids were up way too early, maybe that's it. Who knows? Bend your knees to grab those again. Get set up in the curtsy on one side. Here we go. Drop it down, bring it up. You can go regular lunge if that's better for you. We're only going 20 seconds. And it might be because I filmed workouts for you guys yesterday. Who knows? Either way, it's okay. I'm challenged because I'm challenging myself. It's hard because I'm working hard. Switch your legs. Here we go. Down and up. Gotta get set up, right? Remember, in that curtsy, you don't have to turn that toe tall out in the front. You can keep it straight. It's more about that cross behind, but if you have that mobility and that feels okay, you can do a little slight turnout. Breathe. Last one. Yes. All right, team, let's isolate a hammer curl. Palms are in, shoulders are back. We're coming up. We're dropping it down. We're going to add on as we go. Zip up that core. Remember, you can have one foot back. That's better for you. Three, two, one. Up and down. Up. Here's what I want you to think about with your curls. We sometimes have a tendency to pull back or pull up. Right. You want to keep those elbows right by your side. You want to keep those shoulders packed. But you do want full range of motion. Extension up to the shoulders. Right. As opposed to just halfway or. Or halfway up. Drop it down. Right. 15 seconds. Controlled. Yes, you can. We are so close to the end. I know. Breathe. Boom. Little stretch right here. Shake it out. Yes, team. All right, so now we're gonna Pulse it. 3, 2, 1. Up and then 3, 2, 1, down. 20 and 20. 20 and 20. This is it. We're gonna get some core. We're gonna finish it out after this. Go ahead, cross it over. We're pulsing for 20 on the legs, pulsing for 20 with the arms. Give yourself yourself a second. Get in that position. Here we go. In three, two. Pulse in your legs. Three. Remember, to the ground. Bring it up. Three, two, one. Into that heel. Three, two, one. And up. Yes, and up. Five seconds. Right here. Can you get one more pulse at the top? You're going three, two, Drop everything. Down and up. Three, two, down and up. Halfway and up. Three, two. Yes, you can. Ah. Give your hands a little break. Let's get it done. Other side. I know. Then we're gonna get some core. Cross it over. Here we go. 3, 2, 1. And up. 3, 2. Yes, you can. Boom. I know. I'm feeling it. Too. Switch it halfway. Three, two, all the way down, all the way up. Halfway. Three, two, down and up. Three, two, one. Three, two, one. Last one. Yes. Weights out of the way. Yes. Team, here's what we got. Let's get some hamstring curls to stretch out those hips, hip flexors and quads, and reach it back. Thumbs to the back like this. Right through here. Join me right here. Yes. Ha. All right, team, we're gonna get some core, but we also got to get a bonus move, right? So we're gonna put them together on the ground. Our core and our bonus move move are one in the same. That means your bonus move is all on the ground. I'm gonna give you a standing option. All right? Breathe. So don't worry, you got this up, you got five, four, three, two, one. Shake it out. All right, team, so if you're standing, watch me right here. You're gonna go standing climber. Three, two, hold, little crunch. Three, two, hold, little crunch, then squat it, Reach it up. All right, so three, two, extra crunch. Three, two, extra crunch. Whatever version works for you if you're down here with me. Watch it. We're gonna run. No, we're gonna be up. 3, 2, 1, hold, lift. 3, 2, hold, lift. Then we're gonna go down, down, up, up. Got it? You can do it. If you want to add a pop up just for fun, you can, but this is your last minute. Let's get it done. 3, 2, hold. Elevator, lift. 3, 2, hold. Elevator, lift. Plank press. All right, let's get it done. 3, 2, 1. Here we go. Hold, lift, hold, lift. Down, down, up, up, up. Hold, lift. One, two, three, lift. Down, down, up, up. If you want to add this, you can, right? Just for fun. Back down. No, up. One, two, three. You can also walk it. One, two, three. Down, down, up, up. If you want to pop up, you can do it. Three, two, hold, lift. Three, two, hold, lift. Down, down, up, up. Pop up. Optional. Yes. Lift, lift. Oh, abs. Ha. Okay, you got one more each side. Three, two, two, hold. Lift, lift. Stretch it back. Oh, man. Team. Child's pose. I know. Sit back in that child's pose. Hang out there. I was thinking maybe we didn't get a lot of core today. And then I really felt it in that one. Right. Forgot that that long fly set was all core. You can just shift to your shoulders, side to side, bring it up onto all fours, roll through Cat, cow. On your own. Inhale in one, exhale on the other. Really focus on moving through those muscles along the spine. Ah, yes. Team, if it feels good for you, bring one foot forward, lean forward. You're gonna get a little hip flexor stretch. If that's not right for you, you can take it up top or just stay down. Child's pose. You can also reach it here. Yes, Janice, you did it. Janice says, holy moly. But I know Janice. She works hard. Breathe. Other side. Lean into it here if that feels good for you. Hand down, reach it up. Ah. Oh, man. Team. That was it, right? So also, if it feels good for you, you can take it in the pigeon. Otherwise you can just sit or cross one leg over. Hey, Paula is here. Gonna start from the beginning. Yes, Olivia, I'm gonna add them in today. Libby's asking a question about the Athletic Club. If you are a yearly member in the BodyFit Athletic Club, you do get a call with either Vivian or me. And actually any of the members, we're going to be doing office hours, which is just like a big zoom session in the Athletic Club later in the month with me and Vivian. You can ask us anything. If you're wondering what the difference is with the Athletic Club, that's it. There are so many fun things going on every day, but also you have a trainer and a dietitian available to help you on your personal journey. Yes, Samantha's. We did that, right. Go ahead and relax it through here. Open those knees. Whatever is comfortable for you. Charlie couldn't join. She. She's preparing for her sermon tomorrow, but thought I would drop in and say hi. All right, team, go ahead and stay seated right here. Let's get one big deep breath in and out. You did it. That was your dumbbell sculpt workout. Great job, everybody. Cool, team. Grab some water after that. Thank you, cj. I'm gonna take a few questions again. We got a big four year old birthday party. We're gonna go. Okay. My computer won't start. Well, there we go. All right, team, I'm gonna bring it up on my phone or I'm gonna try to keep up with your questions on the screen here. Hey, Lori, thanks for liking the bonus. CJ did this after a 3 mile hike with the dogs. Amazing. Karina. Those weights felt so heavy today, but I was feeling great. Karina, I think just got back from the vacation. Maybe that is what she is feeling. All right, so I'm gonna try to bring this up on my phone. Otherwise, if you have any questions, put them in the chat. I'm gonna catch them as they go. Thank you, Mariah. Thank you, Jessica. You can, of course get some stretching on your own. Thank you for all the birthday wishes. Thank you, Faye. The party should be fun, you know, a bunch of three and four year olds. All right, team, so let's see if I can bring this up here. I think I can. In YouTube studio maybe. Let's see. Okay. All right, let me know if you have any questions. Becky says eat a cupcake for me. Yes. Oh, I think I made like 40. So good. Olivia, I'm glad you got your question. Oh, and hey, Gigi, that's Olivia's four year old daughter Jean. Mama the year baking cupcakes in LA with no ac. I know. And Kurt is dad of the year because he was up on the roof. He's been to, you know, Home Depot and the hardware store like three times to try to figure it out. Obviously it's going to be really hard to get somebody out this time of year. But real quick, we're getting ready to travel so if we can make it a couple days, we. There will be no live next week because I will be traveling. So make sure that you are on the email list because you will get the live link in that email coming up tomorrow. It's going to be a kettlebell sculpt. So it'll be a version similar to this where you have your stuff, sweat your shred your sculpt. It should be fun. Jenny says. So sweaty. Carmela. Yay. First week of being part of the athletic club. Loving it. Oh, Carmella, it's so good to have you. Massimo P. Yes. Killer workout. Thank you. Thank you. What's the actual range for a medium and heavy weight? So that is a great question. It's very specific to the individual. So for me, you know, I'm kind of using what I've got of my weight weights that match. So I'm usually around tens for heavy to medium and 15s for heavy and 5 to tens for lighter. It depends if you have different options. I always encourage people to go heavy first and then if it starts to feel like too much then to drop down because you might surprise yourself. So it really is different for everybody. If you can get through maybe 15 to 20 or 25 reps of, of something, then that would be a light one for you. If you can only get through maybe 12 to 15 before things start to get challenging, then that's probably a medium and if you're, you know, around that sort of 10 rep range when things are pretty challenging, then that's probably heavy. So I should do a real on this probably, right? All right. Yes. Good job. I'm here, Carrie, doing railroad tracks, how far apart should your feet be? So when I say railroad tracks, that's for your lunge, right? So the main reason we give that cue, we say railroad tracks instead of tightrope because a lot of people end up being with their feet parallel and that really puts you off balance. So pretty much I would say hip distance apart for that. That's going to be a little different for everybody. For some people, train tracks might feel like this and that's too far. For some people might be too close, depending on how long you're your legs are and just your body structure. So if you think of where your hip bones are, you want hip distance apart. So that's probably the cue I should start using. But railroad tracks is a good visual, I think. So about hip distance apart, if that makes sense. Ashley wasn't able to do to the live, but did manage to fit in Wednesdays and it walked. That was a tough one, right? The metcon. Hope you enjoyed it. So good to see you, Ashley. Oh, thanks. Thanks, Faye. Great workout. Happy Saturday, all. I still couldn't get it to come up, but that is okay. All right, team, any other questions? Otherwise, we are through week one of sculpt. I'm so proud. You guys are crushing it. There is still time to join the Body Fit Athletic Club again. That's where you get all the extras. That's where you get live events, you get Q and A, you get office hours. If you're a yearly, you get a discovery call with myself or with Vivian, our Body Fit dietitian. That's where you get all the extra nutrition help. So if that is you, if you are looking for that, join us. Here's what I will say too. It is not. We are not about diet and exercise. We are about eating and training. We are about having a healthy relationship with food. There's no counting calories or macros. All foods fit. We're about getting the good stuff in. We're doing an antioxidant challenge right now in the epileptic club. It's been really fun to. Vivian has been breaking down different antioxidants, what they do, why we need them, and we're having fun finding ways to get them in. So things like that. We're all about nutrition by addition, not restriction. So if you're wanting to heal your relationship with food, take your fitness to the next level. We want you to love exercise and love food, and that's what we do in the Upper Athletic Club. And it's A really fun group of people. We're like a big family. That's why I know so many of you. Karina, that's how I knew Karina just went on a fabulous vacation. So. And Jean, who was, you know, calling me mom of the year. I know. I'll take that as a compliment because I know she has some kiddos that are grown. So. Join us. You can use the code sculpt. Can I just tell you, when we filmed the promo, it took me so long to say use the code sculpt. Try to say it three times fast. Code sculpt. Code sculpt. It's hard, right? So you can use the code sculpt for half off your first month. That's a great way to try it. No stress. You can always cancel if it's not right for you. But half off the first month, try it. See how you feel in there. See if it's helpful for you. Or you can use body fit 100 and get $100 off the year and just commit to come hanging with us. So Jenny. Yes, life changing. Jenny and the BAC mom of three boys. Talk about mom of the year. Yes. And Lisa as well. Joined seven months ago and love it. Excellent. Thank you so much. Always fun to have all the testimonials. So join us if you can. Otherwise we are rocking out sculpt and again, I am so proud of you. Again, all of your regular workouts are going to be 25 minutes only. That's your days one through five. So essentially Monday through Friday, then you have these bonus lives. I'll tell you that next week's is only 30 minutes. So get excited about that and then I'll be live the rest of the month. And of course you have some bonus burns. You can always check out an active recovery on a Sunday. Sunday or just take a break. So yes, I'm here also again, mom of the year. I'm here. I think you have four, right? She says if in doubt, join the vac. I love it. I love it. I learned so much from these people. But I love having all of you body fitters here joining me for these workouts. And you guys know I take your feedback. So that is why we're doing doing this 25 minute month. I was thinking of doing it anyway because I know August gets super challenging as we close out summer and as kids go back to school and people's work schedules get back to normal as we head into fall. That was always my plan. But this is also feedback from you all that sometimes it's easier even just mentally to know I just got to get through 25 minutes. So that's what we're doing. It does mean that they move quick. Right? But we have a great time getting it in. All right, does anybody have any other questions? Otherwise, let's see. Maria's just jumping in. Gotta rewind and start. Oh, thank you, Maria. Listen, this Body Fit community, the athletic club, but the Body Fit community as a whole, you all are my heart. I'm so grateful for all of you. I just feel so lucky that I get to do what I do, that I get to work with Kurt and Vivian, who's our fabulous dietitian, Also my sister in law. Also one of my best friends. We're so blessed. But you guys are what makes the community. You are the community and you keep us going every day. So please continue to watch the videos. Don't forget to subscribe. That's so important. Make sure you're on the email list. You always know what's coming up. But I just appreciate your support so much. I'm so blessed by all of you and I'm so glad that we can all keep moving together. Joanna loves the flexibility. Yes. That's what I want. Joanna. Speaking to my heart, it makes me feel really successful in working out. That is what I want. For everybody to feel successful, for everybody to want to come back. The further I go in life as a trainer, my goals for you are to get you just moving and showing up and feeling good. Good, right? I love when you hit your goals and when you see results, whatever those results are for you. But mostly I just love when you learn to love exercise, when you want to show up for yourself and your family and when you like working out. Right. So fun. Thank you so much, Jean. Thank you, Karina. Have a lovely weekend to you as well. All right, I'm gonna go ice the cupcakes and head up to the park for the birthday party. Make sure you follow me on social media. I'm sure I'll post some pictures later of our birthday girl. But thank you all so, so much for all your support. Thank you for working hard. Have a great rest of your weekend. And don't forget, no lag next week, but there will be a workout release. You can get it early in your email tomorrow. Let's rock out week two of Sculpt Team. Have a great weekend, everybody. It.