LIVE 35 Minute Dumbbell Shred Workout - SHRED #6

Morning. Goodbye, mommy. Happy Saturday. Maya wants you to show you her new shirt, Body Fit by Mommy. Those are available on the website. Happy Saturday, team. There's actually new shirts. There's gonna be new shirts. Happy Saturday. Okay, let's say, let's say hi to everybody. Now they want Body Fit by Kai. Body Fit by Maya. Welcome, everybody. Today we are doing dumbbell Shred. Let's say hi to Laura and Leah and Amy. Mariah, cj, Kate, Mary Ellen, who just had a birthday. Happy birthday, Mary Ellen. Let's see who else. Alexandra. Oh, with her five and three year old, Linda is here. Carrie and no Jeff today, but Carrie from South Carolina is here. Already had a bike ride as a warm up. Hey, Mia. Welcome, everybod. All right, so we're working with our dumbbells today. We just finished week one of Shred. All right. Hey, Samantha. Monica is gonna do this tomorrow. Nicole is saying hi. Amy and kids. Okay. Okay, can you guys all do a good pose and then go with daddy? You want to do your ninja kick? Do your kick. Do your kick. No, Angela is here. Okay. Okay. All right, Wait. All right. Hey, Emily is here. Natalie is here. Guys, go with daddy. Go with that. That says Bodyfit by mommy. Bye, bye. Bye, bye. Okay, Kai, go that way. Go that way. Get Bingo. Get Bingo. Get the puppy. All right, team, Happy Saturday. Elozia is here. Laura, we'll make one that says Body Fit by Bingo. The kids have lots of ideas. If you missed it, Maya is wearing a T shirt that is body fit by mommy. We do have toddler and baby onesies. Toddler T shirts. Baby onesies on the website Bodyfit by mommy. And strong like mom. So check those out. Mallory is here. Oh, with a headache. I'm so sorry. Thanks for saying hi. Lainey with Lucas and Lila. Hi, guys. Jessica is here. Kimberly is ready to shred. Hey, Linda. Y', all. I love seeing all of your names and some of your faces. Welcome, welcome. Guess what? I'm feeling good. Last week I was here and I was in a little bit of recovery mode. Some of my workouts this week have been that. But feeling good. Ready to be here, ready to shred. Thank you all who have been working hard this week with our first week of shred. We've been having a good time. I have been. I hope you have been, Kimberly. I love the kids energy. Oh, my gosh. If only we had half of that energy, right? That's what I always say. Oh, my goodness. Diane is here and it's gonna be 72 on Tuesday. Happy birthday, Diane. Daniela is here from Brazil. I love it. Happy birthday, Diane. Thank you for joining us today. All right, so all you need for this workout today are your dumbbells. If you have a couple sets, keep them close by. There will be somewhere we want to go a little bit lighter. It's going to be a fun format where we go back to basics and we add some sweat, a little throwback from last month, and then we add some shred. So make sure that you have your dumbbells. Let me get this out of the way, man. My kids love to play with that ball. All right, so we're gonna get everything ready to go here. Make sure that you have your space. Tiara is here. Ready to finish out this first week strong. All right, go ahead. Give yourself some space and just start moving. Stephanie from Pennsylvania is here. Welcome. Laura is loving shred. I'm so glad. Go ahead and march. All right, let's get our bodies moving. I am so glad to be moving with you today. We are gonna get it done. I think we're gonna have a great time. One at a time right through here. Really challenge that range of motion. Let's add a little hip movement to it right here. Hi, Al. This, open it up, then bring them to the front just like that. It is warm here today. I know a lot of you also are having some heat where you are, so make sure that you're staying cool, you're staying hydrated. Take it here to here. Step into it. And of course, at the end of this, we're gonna go back to a little Q A. So if you can hang out with for a few minutes after the workout, we're gonna go 35 minutes, and then after that, I'll hang out for a few minutes. If you have any questions, let's take it flat back down. We can chat then roll through all the way up. Roll those shoulders right through here. And round it up. Let's take it with a little hinge. Paula is here, and Cindy is here. Hello, hello. Welcome, welcome. As you come up from that hinge, pull those shoulders back. And here. Ah. Alyssa has 114 degrees in Vegas. Stay cool. I hope you have a pool to get into. And then let's take it with that squat, little hip roll right through here. Squat, little hip roll. Two more just like that. Yes, team. All right, right through here. Turn to the side. So we're gonna walk it back. I want you to start with that tap back and reach. Kayla, doing your second workout. Just finished. Full body core. I think that's from yesterday. Right. Anna Maria is here. All right, so you can keep just this. Or if you can, let's take it down, walk it back, walk it in, and bring it up. Take your time on that. The goal is to open up the hip. Destiny is here. I'm so glad that you made it. And bring it up. Take it down, take it in. Let's get one more. If it is good for you. Hold it here. Breathe. That's not right for you. You can stay on those knees, but let's get a little down dog. Warming up through the core. Press it up. Take your time with that. Press those heels down into those hamstrings. Take one big step up to the side. You can drop the knee or you can keep it up. Whatever is good for you. Take a little stretch. You can even go through that knee just a bit. Katie is here. I had to work the last couple lives. Happy to see everybody today. We are glad that you are here. Switch those legs. Let's take it nice and wide. Right through here. Reach up, reach under. There we go. Step it in and round it up. All right, team, reach across and tap it out. Here's what we got. So dumbbell shred, full body shred today. Let's take it over your head. I'm gonna adjust my ponytail while you're doing that. So here's what we got. We got some long circuits today. Short intervals only.40 seconds. So your normal intervals. We're gonna start back to basics with one exercise. Back to basis with a second second. Hamstring curls. Hey, Allison is here. Gonna do it Monday. So back to basics. Then we're gonna put them together for a sweat round. That's where your heart rate gets up. We get more of that compound move. Then we're gonna put them together for a special shred round. So what's different about this? It's gonna be the same exercises for that full circuit. But you can do it. We'll get little breaks in between. And of course, I'll give you opt level. Yvette is here. Gonna do this later. Eating a late breakfast. Just got home from work. Ally, hello from sunny England cocktail o'. Clock. And is about to make Vivian's margarita. You guys. Oh, my goodness. Step touch. In the athletic club this week, Vivian posted a recipe for a peach margarita with actual peaches. It looks so good. I'm gonna try to try that tonight, too. Enjoy. Ally, Nicholas. Hola. Hello. All right, team, so go ahead, shake everything out. I want you to grab a sip of water because we all need to pre hydrate because of the heat, because of summer, just because we're gonna about to work hard. So here's what we got, team. All right, so let's take it right through here. Grab your medium to heavy dumbbells. We're starting with a plie squat. So toes out, you can rest those weights right here or you can take them down. Whatever you got. You can go no weights if that's better for you. But let's zip up that core. Shoulders back, plie squat. 40 seconds. Here we go. Drop it down and bring it up. So remember, on the plie squats, our toes and our knees are slightly out. If that's not comfortable for you, you can go with a regular squat. Again, you could take this with no weights if that is a better option for you. Really think about connecting with the core and pelvic floor, especially at the top of that movement. Right, Breathe into it. There we go. 10 seconds. Back to basics. Focus on that form. 3, 2, and 1. If your hands need a little break, set them down. Can shake it out. Now we're gonna go to just your basic bicep curl. Here's what we got. We're going to come up to the front, out to the side. So we're rotating through biceps. Bend your knees, grab Those weights in 3, 2, 1, hammer grip up, and then take them out to the side so you're pulling towards your shoulders. So up to the front, down by your sides, rotate it out, out to the side. So it's a little tricky if that bothers your shoulders. Sometimes this external rotation can be a little tricky as it gets heavier. Just keep it more at a diagonal. You don't have to go all the way out. We're just here and we're here. Right, up and out. 10 seconds. Biceps are feeling it. They're gonna get a little more. Don't worry. We got three, two, one. Yes. Rest your hands after that. All right, so this is our sweat round. You knew it was coming. We're going plie curl. Take them out to the side. Curl, plie curl. It's gonna get the heart rate up. We'll get the legs and the arms working. Let's get it done. Grab those weights. Three, two, one, together. Sweat round. Remember, we do not have to be doing high intensity or high impact cardio to get that heart pumping. Take it down, breathe, making sure that you're not dropping that chest. It's tempting to go here, but let's keep the shoulders back, core engaged. 10 seconds. How's that heart rate? I Know your biceps are feeling it if you're me, right? We got three, two, one. Oh, give your hands a break. Ha. All right, team, so this is it. This is your shred round. So this is what I mean. This is going to be more of a muscle endurance circuits. Here's what we got. Last 40 seconds, we're gonna pulse for three. Pulse for three. Pulse it down, pulse it down. Our last 10 seconds, we're pulsing with both. You're gonna feel it, especially those arms. Let's get it done. Grab those weights I gave you a little longer of a breather that's on purpose. Pulse in the legs. Pulse in the arms. Zip up the core. Ready? Here we go. 3, 2, 1. Bring it up. 3, 2, 1. Take it out low. Take it up. Yes. Pulse in the legs. Get down there. Make them work. And the arms. Remember that pulse is at the halfway point, so right about here when you're pulsing in the legs, pulse it down. Here we go, team. Let's pulse it. Both pulse. Ah. Burn. You can do it. Four, three, two. Boom. Shake that out. You know what we need from that? Cardio mobility. So tap to the front and thumbs to the back. Right through here. We're gonna get water after this, so we're gonna close everything out with some cardio mobility, and then we jump into our next round. So that is what it looks like, team. I know it feels long, but it's gonna go by fast. Back to basics with one, back to basics with another. Then we get a sweat round, putting them together, a shred round with a burn and some falses, and then cardio mobility. Hey, Paula. Gonna do this later. Just did last week's live. Good to see you. We got 10 seconds, cardio mobility, then we get some water. Really push those thumbs back if you're feeling those biceps, like me. Three, two, one. Catch your breath. All right, team, quick sip of water. We're gonna start with a row. Actually, we're gonna start with a plank. So here's what we got. Shake it out. You can keep it moving. Keep that cardio mobility if you want. We're gonna start with a plank. We're gonna hold a plank on our elbows. We're gonna bring it up, and we're gonna take it to a row. Then you guessed it, we're gonna plank grow. If the plank row is not right for you, because you're gonna have a few versions of it, make sure that you just take it to all fours or you take it back to standing, go ahead and join me here. Keep those heavier Weights close by, because we're gonna get them in just a second. Bring it on down if you need. Right. I know, Alexandria. I'm feeling it. Two. All right, so take it here on those elbows. Zip up the core. If you need to take it to Knees to Quadruped or take it to Bird Dog, that works. Otherwise, join me here in 3, 2, 1. Right through here. So we are just holding for 40 seconds. Back to basics. I want you to use this time to really check in with that plank format. What are your legs and your glutes doing? Really try to lock those out. So really squeeze in your quads, in your glutes, Lift up in that core. Remember, a little tuck of the pelvis, making sure we're not dropping down or up, but as if you could bring the hips towards the ribs, ribs towards each other. Hips towards each other. Everything is nice and tight. Again, check in with those legs. Tighten them out just like that, right? Keep breathing through it. Lift up in that center core and relax. Stretch it out. That's why we wanted to get that one out of the way first, because then we got a lot of planking coming. Go ahead, stand up. Grab those weights. This is your row. Let's get it done. Right through here. Zip it up. 3, 2, 1. Here we go. Up and down. So squeeze in those shoulder blades. You're strong. I'm gonna go heavier because we can pull those weights towards your rib cage. Right? Right through here. Hey, Lori. Welcome, welcome. Nice flat back. If you need to stagger. If this is better for you, take it right here. Otherwise, just making sure we're not rounding right through there. Squeeze. Ten seconds. Yes, you can. Feeling it. Three, two, one. And relax. All right, team, you know what to do. Now we're gonna put them together, so sweat round. We've got a plank in a row up on your hands with that row in the center. If that is not right for you, then you can just take it to all fours and do the row from there. Otherwise, join me here. You got 3, 2, 1, row from that plank. So we're up on the hands this time, but I still want you to feel where everything is in that plank. Keeping everything tight in the legs and the glutes, keeping those hands right beneath your shoulders. It's really tempting to get back here. We want to stay forward in that plank. Then pull that row right from the side. I love the plank row because it's more challenging. We're having to pull from the ground that way. Feels a little heavier, doesn't it? 5, 4, 3, 2, 1. Stretch it back. All right, team, here's what we got. You're gonna pulse that row. You're gonna pulse your knees. Pulse your row. Pulse your knees. If you want, you can add a little twist on the knees. I will talk you through it. Shred round. Let's get it done in 3, 2. Stay on the knees if you need to. Here we go. Pulse. 3, 2, 1. Dip to the side. 3, 2, 1. Back to center row. 3, 2, 1. 3, 2, 1. Right here. You got it. Squeeze. Squeeze in the shoulder blade, then knees. Bring it up. Hup. Yes. Harder than it looks. 10 seconds. Can you get each side one more time? Pulse. Yes, you can Finish it out. 3, 2, 1. Yes. Team up onto your feet. Shake it out. How about some cardio mobility through that? Let's reach right through here. So tap it back, tap it back. Reach it here. Join me. Yes. Look at that. Team, we are working our way through this workout. It's gonna be over before you know it. Reach and reach right here. Take it up. Cardio mobility. Keep it going. Hopefully you're feeling everything. We got a lot of pull with those rows and those biceps. Now we're gonna isolate those legs. So get excited. Breathe and breathe. 10 seconds to go. 4, 3, 2, and 1. Oh. Everybody grab some water. Yes, you can. Ha. Okay, team, who is ready for some lunges? The answer to that is always me. Right, okay, so what I want you to get, team, is some light weights. We're gonna do some raises. We don't do raises as often. You want to go a little lighter. If you only have something heavier, you can do it with one dumbbell. If you have two lighter dumbbells, which I'm gonna have these, then I would go with that. All right. Gonna be a long set, but you can do it. We're going to give you some options throughout. So let's start with our upper body. So we're gonna do front raise right through here. Looks like this. I want you to zip up that core. You're just raising level with the shoulders again. If you only have one heavy one, then I want you to take it one dumbbell between two. Then we're gonna add some lunges. Then we're gonna put them together. So get excited. Roll those shoulders back. Let's start with those raises. Zip up the core to the front. In three, two, one. Here we go. Take it up. Drop it down. So you may want some lighter weights for this. This is challenging. You're going to be able to push on a press a lot heavier. And with those bigger muscles, like your back on a row, then you can on a raise if you need to. You can always go one at a time. That's an option. It's gonna be a lot, right? We're gonna feel it all the way through. Just getting some upper body work today. I know a lot of you said if you did that dumbbell ladder workout this week. If you're feeling your arms, I'm so glad. Three, two, one. Shake it out. All right, here's what we got, team. We're gonna go lunge, and we're gonna cross it over. So we got regular lunge. We got curtsy lunge. This should feel easy compared to those raises. Zip up the core. Let's get it done. Lunge it back and cross the curtsy. Here we go. 40 seconds down. Tap it in, tap it back. Get those legs. Yes. You can breathe. Yes. Whoo. Ha. Lori, I'm so glad that you have the same excitement as me for lunges. Most people don't. I love a lunge, as you know. So remember, team, it is okay to come in a little bit of a hinge to come forward. You do not have to stay straight up and down. That's actually going to help you get into that front leg. And remember, modification. You can. You can just tap it back, tap it back. That's an option. 3, 2, 1. All right, team, so here's what we got. We're gonna keep stationary lunge with a raise, I'm actually gonna have you alternate one at a time unless you have one dumbbell, then take it together. Sweat round. Even though we're already feeling it. Three, two, one. Here we go. Take it out. Oh, I said I was gonna alternate, right? So if you want alternate lunge, just regular lunge, we're keeping it stationary. If you want, you can do two up to you. You can also turn those palms in. That might feel a little better for a little variety. Now, you feel that heart rate, right? Sweat round. Don't worry, our shred round is going to be a little different, so you can rest easy on that. One or two is our last raise on this side. Take it up and down. Yes. Oh, I went over time. All right, team, there's that. All right, there's that sweat. I want you to bring the weights together. One or two, we're gonna pulse, and we're gonna pulse. Pulse in a press. All right, so we're pulsing into curtsy. Pulsing in a press shred round. Three, two, one. Here we go. Pulse, curtsy, Pulse it up. Press you can have those dumbbells together right through here, or you can go here. Yes. So again, you probably could have switched to heavier, but we're going to keep it here because those shoulders are working hard. Yes, yes. Breathe. Take it up. Burn it. Ten seconds, curtsy. We got five, four, three, two, and one. Shake it out. Set those weights down. A little cardio mobility. Skater, skater. Reach those arms out wide. Join me here. We're just getting 30 seconds, then we get a 30 second breather and we get that other side. We're gonna mix it up on the other side. We're close, team. I know reach. You can also reach all over your head if that feels good for you. If you want more mobility, take it here. If you want more of that cardio, take it here. Yes, team. Five, four, three, two, one. Shake it out. Grab some water. All right, team, this one's gonna look a little different. All right, So I still want your light weights. We're gonna go side raise. We're gonna lunge and curtsy. We're going to lunge and raise one at a time. We're gonna pulse and we're gonna pulse our triceps, right? So go lighter. One dumbbell or two, light, whatever you got. Bend those knees to get it side raise. 3, 2, 1. Again. I don't do a ton of raises. I feel like we get more out of our press motions with our shoulders, but they are super valuable. Where you do see me do them is in bar or pilates workouts where we do those little isolated movements. But great exercise. What I find is sometimes it gets challenging, and I'd rather you go heavy from a press motion. But really great exercise to add into your regimen. You can alternate right through here. What I don't want to see you doing, right, using momentum, use your strong upper body. 3, 2, 1. Ha. Mary Ellen, legs are on fire. That is good to hear. Happy birthday. Present to you. Let's keep them burning. We're gonna lunge it back. We're gonna curtsy it. You can tap it if you need that. You can get low if you can. Let's get it done in 3, 2, 1, lunge. Remember when I say railroad tracks. That was a question that came up this week. I mean step back as if your feet are on railroad tracks, not a tightrope. Right. A lot of times what happens is our regular lunge, we're too narrow and we're here. Right? So we want railroad tracks down. Of course, the curtsy is a little different. Drop low. Remember, you can lean A little bit into that front leg. Drive up through the heel. Yes. Team, five seconds. Three, two, one. Shake it out. Same leg. Alternate that raise. If it feels better, you can turn those palms out. Even though that already felt like that sweat round, right? But let's get it done. Let's get a sweat round. Heart rate up. Stationary lunge. Alternating your race. Here we go. And breathe. Right through here. Through your back and shoulders. Remember, we're going to get try ways on our shred round. And then guess what, team? After this, we are getting it done on the mat. We're so close. Keep it going. Lost my balance for a second. Maybe I need to adjust my train tracks. You can also do two weights if that's better for you. And breathe. Five seconds. Three, two. And shoulders. Remember, we're gonna get tries on our shred round. And then guess what, team? After this, we are getting it done on the mat. We're so close. Keep it going. Lost my balance for a second. Maybe I need to adjust my train tracks. You can also do two weights if that's better for you. And breathe. Five seconds. Three, two, one. Shake it out. Oh, this is a team. Let's go. Right here. We're gonna pulse with that curtsy. We're gonna pulse with your triceps. You can bring them down in between, or you can keep them behind your head. Let's get it done. Finish out this round. Curtsy pulse, triceps. Here we go. Pulse. 3, 2, 1. Take it up behind your head. 3, 2, 1. Looks like this curtsy. Pulse to the ground. Take it up. Elbows in. Pulse behind the head. Three, two. Legs and arms. Arms. We got some core coming, don't you worry. Pulse. 3, 2, 1. Bring it up. 10 seconds. Take it up. Can you get one more? Let's at least get the legs. Three, two, one. Boom. Ha. Cardio mobility. Let's just get 30 seconds. Seconds again. Stretch it out. Skater, join me. Here we go. Then we're going to the mat. Team, it's gonna be quick. We're gonna finish this out again. If you want more mobility, just get the stretch, cross behind, and reach. If you want more of that cardio, take it here, Take it here. Take it up. Yes. Team breathe. Five to go. Go. We're so close. Three, two, one. Quick step. How we doing, guys? Let's get it done on the mat. I'm gonna adjust my airflow as you often see me do. All right? So down on your back. Have some heavies or some mediums close by. Come down on your back. We're gonna get some core. And of course, your modification is a bridge. If this core on your back is not right for you, I want you just to take it to a bridge. Go ahead and hold those weights up top, and then let's tap your toes. Join me here. So we're tapping. Core is engaged. What I want you to think about is, do you feel an arch in your back? Pull that pelvis in. Tilt your pelvis towards you. Hips to ribs. Hips and ribs together. Everything is pulled in. We're using the dumbbells to counterbalance. If that feels okay for you, extend it out to the bicycle. Nice and low. Breathe all the way through. Very controlled. Core focused. You can do it. Last. Three, two, one. Relax. All right, so you can keep your feet up in tabletop. You can add a bridge, but we're gonna go chest press right through here. Let's get it done in 3, 2, 1. Bring it up, up, and down. Right here. So you already got that bridge up to you. It is back to basics. So if you want to just keep it the press, just keep the press. If you want to add those glutes, especially if you're one of my pregnant mamas and you want to lift to take that pressure off, take it there. If you want those extra glutes and hamstrings, go for it. And breathe. If you want, turn those palms in. At the top, we get a little rotation through the shoulders, through the triceps, through the back of the arms. Lift and lower. Take it up and down, up and down. My arms are tired. 3, 2, and 1. Here's what we're gonna do. Team. Go ahead and drop your weights. Turn to your side. We're sneaking in a little side plank before we get our sweat round. I know a mix. Mixing it up here as we get towards the end. Go ahead. We're gonna lift it up. All we got is 30 seconds. Three, two, one. We're gonna lift it up and hold. If you need to drop that knee or drop both knees. If you can hold it up, we're lifting right through here. And then if you want, little tap and twist. Open it up. Tap and twist. Twist through the obliques. Tap and twist. Yes. Breathe. Five seconds. Finish strong. Last one. And relax. All right, team, go ahead and swing that around. Let's get that other side. Let's get it done. We got 30 seconds here. Remember, you can rotate that hand if you need a little extra support. Lift it up. Side plank will hold first. Then we'll tap down and up in three, two, one. Here we go. Lift it up again. Use that knee if you need to, right? Or both knees. Or all the way up. Then if you want, tap and twist. So I'm taking arms, little rotation. You're turning your hips towards the mat while you're staying here, right? It's not just a reach. If it's right for you. I want you to actually turn your body. Right? Three, two, one. Shake it out. All right, team, let's get a sweat round, bridge or bicycle. I'm gonna bring that those elbows in close to get a close grip. Press as I go bicycle for a sweat round. Then we're gonna go into that shred round. Let's get it done. Let's finish it out strong. I gotta watch my clock to make sure we got time for that bonus move in three, two, one. Sweat round, bicycle or bridge. Here's what we got, team. We're gonna go right into that shred round because you are strong and you can do it. If at any point you need to switch and take it to that bridge or you need to alternate, that's an option, too. And breathe. Up and down. If you can keep that bicycle going. Breathe. And up. Yes, team. Whoo. Keep moving forward through it. We're taking it to that shred round. Watch me. We're gonna pulse. 3, 2. All the way up. Switch your legs. 3, 2, out. Hold it here. 3, 2, 1. And up. 3, 2, 1. Yes, you can. And up. 3, 2,. Boom. Yes. Keep it moving. Elbows can go a little wider if you need it. Strong through that core. Yes. Almost there, team. 10 seconds to go. As you get tired, really focused pulling that core in. Two, one. Yes, team. Just enough time. Make your way up onto your feet. I want you to have one heavy dumbbell eye pull. So watch me. Your high pull is here. Up and down, up and down. Or your snatch. You take it all the way through and up. You got one and then the other. Then you're gonna squat it down, you're gonna pop it out. Bear plank in and up. Then snatch or side pull? Pop it down. Watch me. You're popping back into that bear plank, then back to here. Let's get it done. One minute. Ready? Here we go. High fly, puller, snatch. High puller, snatch. Squat it down, pop it back there in. Bring it up. High puller, snatch. You don't have to go at the same pace as me. Squat it down first. Pop it back there. And up. Take it up, take it up. Core in. And up. Yes. Team, 20 seconds left. Take it up. 15. What do you got Stay with me for 5, 4, 3, 2, 1. Boom. Shred. Yes. Catch your breath, team. Grab a sip of water. Whoo. This is one of those workouts that in my head, I was like, oh, that's gonna be fun. That's gonna be so bad. Was fun, but was challenging, Right? All right, team, let that heart rate come down. After the bonus move, swing out those arms. Ah. I know, right? I feel it too. Take one foot forward, hinge it back. I want you to scoop through if you have that balance if you need to. One hand on the wall, and then hold it here, lean into it to the back. Breathe. Ha. Destiny liked the bonus. Paula, that's okay. That's why I always give you the option of the high pull. You do not have to do a snatch. That's a power move that might not be right for you. You can do a high pull, scoop it through, and breathe. Hold it here. Take those knees out nice and wide. Kate, sweat is dripping. Amy says the same thing. Thank you, Alicia. Olivia. Natalie said her core was on fire on the press and shred. Or the press and bicycle shred around mine too, huh? Mary Ellen, I'm glad you like the bonus as well. Reach those hands behind. If I didn't say it, I know I said Mary Ellen had a birthday. She is 65 years young and working so hard. She is a member of our Body Fit athletic club. If you're wondering when I call, I call people out, and I seem to know a lot about them. It's because of the bodyfit athletic club. We really become a family there. We get to know each other, and we celebrate things like birthdays and milestones and babies and new jobs and moves and all of the things. It really is a family, and we are there for your full wellness and health journey. Reach those hands back. Amy loves side planks. Amy, you and I might be the only ones. I love side planks too. Leslie, I'm so glad you could join us. You usually are working, but glad that you are here if you can. Fingertips back on the wall or just reach them to the back if you can. Grab that foot. Grab it. Otherwise, tilt that hip forward. Right through here. All right, team, I'm gonna grab my computer in just a minute. I'm going to answer your question. Olivia has a question about lower back and hamstrings. Been really achy, so I'll get to that in just a second. I'll start with that one. Let's finish this out. Other side. Right through here. Super common. And I'll Tell you, a lot of it is from sitting in a chair, sitting at a desk, sitting in our car. But I have some thoughts for you. Breathe shoulders back. Let your head drop to the side. Gently. Let's get one. One big, deep breath in and out. You did it, team. That was your dumbbell shred workout. Great job, everybody. Thank you, Stephanie. All right, team, I'll get my computer. I'm gonna answer some questions. Let's start. Laura, I love that you feel strong with those snatches. Snatches always make me feel so strong, too. Snatches and swings. That's why I love them. Okay, so, Olivia, lower back and hamstrings get tight and achy super easily. And I'll tell you why. Because we do a lot of this right? Sitting at our desk, looking at our phones, driving in our cars. If you have a desk job or you have a significant amount of time in your day that you're sitting, try not to do that. So I know that's hard when it's your job, but what can really help is if you. I always tell people this. Set an alarm on your computer or on your phone to make sure that you at least stand up from your desk. If you. You don't have to get up. You know, ideally, in a dream world, you'd be in the middle of your workday, and you'd be able to get up every 30 minutes and walk around the office and do some stretches. I know that's not realistic, so. So if you can just set that alarm just to stand up. Thank you. Even if you just stand up out of your chair, that will help you get out of that static position. If you can do a little jog or a walk or some stretches. But if you can't even just standing up other than that, I think giving you some stretches, obviously, you know that set that alarm just to stand up. Thank you. Even if you just standing hamstring stretch that we did in that back, you know, cat, cow, things like that. Stand up out of your chair, that will help you get out of that static position. If you can do a little jog or a walk or some stretches. But if you can't even just standing up other than that, I think giving you some stretches, obviously you know that before you go to bed at night and when you wake up in the morning, do a little knee pull from your bed. That's going to help loosen up your back, and then you can even bring them both in and then also do a little hamstring stretch. So obviously, I'm pretty tight right so don't feel like you have to get it all the way over your head. But grabbing either on the calf or the thigh, not right on the joint, flex the foot and bring it towards you. That can help a lot before you go to bed and when you wake up in the morning, because we're obviously stiff when we sleep, but just pulling those knees in, gentle roll side to side, all of that can really help. Hopefully that helps, Olivia. But I know that that is super common. And again, I don't know if you sit at a desk for work, but that is super, super common. I gotta get a sip of water. Sorry about that, team. A little lingering symptoms from my coven. Thank you, Jennifer. Sweat is pouring. Yes. Awesome. All right, so another question. Proper form for a curtsy. We just reviewed this in the athletic club. We have a form feedback Friday where I talk specifically about form. What you want to think about is that you're crossing over. You're not turning your body. You want your hips up to be square. So cross over. And then when you drop down. The reason it's called a curtsy, right, Is curtsy like that. You don't have to turn that front toe out. That front toe can be centered. If it feels good for you, you can turn that toe out. But that front toe can be centered, and it's more about crossing behind. The idea with the curtsy is we get those outer thighs and those glutes, I often think, and cue my back knee coming towards that back toe. You can also take it a little wider if that's better for you. So I would practice just with that tap back at the angle so it is in that transverse plane, so twisting at the diagonal. Right. But remember, you're not twisting your whole body. You don't have to turn that front foot out. It's more about that back leg crossing behind and then dropping it down. Push into the heel, really lean into that outside leg, let your body drop forward, and that should help. All right, Jennifer. Love the bonus round. I'm so glad to hear that. Elizabeth says. Does anybody else say, great job, everybody, out loud whenever you finish a workout? Yes. I love that you do that. Listen, I was talking about this in the athletic club this week. That what has really helped me over the years. I was saying that in the beginning, it was very hard for me to take the energy from. You know, I had taught classes for years, and I would be teaching in a class of 20 or 30 people, and I would get the energy from that. Trying to bring that in an empty room to a Camera was very hard in the beginning. And what has helped me is knowing your names and knowing those people who show up on Saturday who are in the athletic club, who comment on the videos, who are in the show up and keep moving group. It helps me to visualize you guys talking to back to me and saying things like, great job, everybody. So thank you for that. I'm so glad that you say it, Alyssa. So many people tell me also that their kids or their partners will know that that's when they're done with the workout. So that's when they come running in. All right, team, let's see. Destiny says that too. I'm so glad Amy is doing a 10 hour road trip to Napa. What tips do you have for getting out of the car for stretch breaks to prevent sciatica? Yes, again, frequent stops, those hamstring stretches we were just talking about. So I would say even if I don't know if you're the one driving, if you're not driving, I would just make sure you're moving through your legs when you can and kind of leaning over in your seat, of course, with your seatbelt on, but stopping frequently, taking walks when you do stop. And then I would say those hamstring stretches, if you can sit on the edge of the car and really. Or sit on the edge of the seat with your foot out, really lean into that, Pull the toe towards you. That will help. Sciatica is really tricky. I would also give yourself some time to really stretch through your back. But the most important thing will be to stop frequently. I know that's hard when you've got a long drive. I just did it. We just were doing a road trip with my family, so I totally get it. But making sure that you're stopping every few hours if you can, just to get a little bit of movement in. So Leslie says my mom came in and thought I was hurt. I was groaning a lot, so she thought I needed an emergency room. Leslie, sign of a good workout. Good job. I love it. Jessica says I'm really bad at lunges. Is there a way I could practice doing them? Let's see. Oh, and then Kim is asking, wondering what weight of dumbbells you switched between today? All right, let me answer that and then I'll answer lunges. So I have the fives for the raises. As you all know, I've talked about. I have some lingering shoulder issues, an old injury. So I tend to go lighter on some shoulder stuff or push ups, things like that. So I have five for those raises. Which again, hard, hard movement. I had my 15s for the rows. I had my tens for everything else, if that helps. Okay, so, so a way to practice lunges. Listen, nobody feels like they're good at lunges. Trust me. By design, lunges are a balance move. So if you feel a little off balance on your lunges, you are doing it right. Your core is working hard. I don't want you to feel so unstable that you feel like you're going to get injured, but know that balance is a part of it, okay? So remember that. Just like, if it's hard, you're working hard. If you're off balance, you're doing it right. So my best advice would be to start with those tap backs, right? So instead of trying to go right into that reverse lunge or that split squat, start with your tap backs. Keep your weight a little bit forward. Think about that front leg. Start here. As you get more comfortable, try to get a little lower. Use the wall or a sturdy chair or a couch to give you a little bit of balance. And then I would say go to that split lunge or that split squat we often call it. Again, use some balance. If you need it, take it nice and slow. Again, you're gonna feel a balance that is part of the lunge. But practice first with a tap back. Practice stationary and really slow it down. So that is what in the athletic club, when we do form feedback, that's what I always say. Generally, the answer is slow it down. Because a lot of times we're moving quickly in a workout we're trying to get through. I'm throwing a million things at you. Now let's add this. Now let's do this. Time's up. So take your time. Slow it down, and really focus on that front leg doing more of the work. Tap it back stationary, and then take it to your full reverse lunge. You're probably not bad at it like you think you are. You probably just feel a little off balance and you just need a little more practice. That is most of us. So. All right, let's see, team. Let's see. Oh, Paula gets good support from her hubby. I love it. Melissa, I'm so glad we are talking back to you. Sometimes using the workout words. Again, a little inside joke with the athletic club, I think also in the show up and keep moving group workout words, maybe be it maybe a few choice words that you're using towards me. I always take that as a compliment. Good, Amy, good. I'm glad you're stopping. Stopping every hour. So let's see. Alexandria said, had the neighbors show up and chat on the deck where you were doing your workout. Got interrupted. Ah. I mean, good and bad, right? Always good to see friends, but awesome team. All right, Jessica. Yeah. Wobbly legs again. Listen, take your time. I want you to feel safe. I want you to feel like you're. You have stability. But again, know that that balance is part of it. Oh, tips for snacks on a road trip. Don't worry, Amy. You're not hogging the chat. I can talk about that because we just did it. Listen, it was a little trickier because of the kids, but what we did a lot of was cut up fruit we did for me. I did little peanut butter packets. And then we have those. If you guys have seen this, most grocery stores have it in the US The RX bars, which are the, you know, they're the real food bars. Rx bars has a nut butter that has some egg whites, so it has a little added protein. And you get little individual packets. It is only, like, you know, maybe two grams added sugar. Really delicate. Delicious. The vanilla almond is the best, but they also have a chocolate peanut butter. I would get those with, like, a banana. I also made granola bars. I have. If you look up on my blog, granola, it is the lactation granola, but you don't have to be lactating, but I should put that recipe somewhere else. So we made those. We did a lot of cheese, and we made peanut butter and jelly sandwiches. That was just an easy thing with the kids. So that was my tip. We also found that stopping at truck stops was a better option than, like, rest areas. They tend to, you know, feel safer and cleaner and kids could walk around. And that was where you usually had more variety of food if you needed to pick up snacks. But so we did a lot of fruits, a lot of nut butters, granola balls, lots of cheese. Cheese. Cheese and nuts. So almonds, cashews, things like that, because those are a little heartier. They're gonna, you know, if you're hungry, you don't feel like you have to stop for a full meal, that kind of stuff. So awesome team. All right, if anybody has any questions, put them in the chat. I'm gonna scroll through, make sure I didn't miss anything. Otherwise, thank you so much for joining today. It is so great to be back with you all again. I've been in recovery mode. Recovery from big vacation and recovery from illness. You may have noticed that in some workouts, but I am happy to be back with you all. I'm so excited about Shred. You guys have totally rocked out the first week. Don't forget to subscribe to the YouTube channel. Remember that. That helps me out. That helps get the word out. Share. Share the videos. Tell your friends. I always love chatting with you guys. So even on the non live videos, make sure that you leave me comments and that you like the videos and that you subscribe. Thank you so, so much, team. I think I got everybody. Yes. Baby carrots, celery sticks. Also a great idea. All right, team. Thank you so, so much. Have a great rest of your weekend. Week two of Shred. Hello. Everybody's telling me it's time. Oh, you took your body fit shirt off. Back in jammies. Back in jammies. All right, team. Here's my big baby. All right, have a great weekend, everybody. Let's wave and say bye. Wait, before you turn it off, what do you got to say? That's your post. Here's my big baby. All right, have a great weekend, everybody. Let's wave and say bye. Go. What do you got to say? That's your post. All right.