LIVE 35 Minute Kettlebell Shred Workout - SHRED #12

Happy Saturday. Hello. Hello. Happy Saturday, everybody. Let's say. Oh. Let's say hi to Heather and Jenny and Dolores and Charlotte. All our friends from the bac. Manda is here. The kids. Cindy is here. Julia is here. Paula is here. The kids brought some props today, as you can see. Dad, Dr. CJ, Yvette, Cindy. So good to see you. Who else we got? Mallory, Loia, Tangelia, Tangella, hopefully. Hey. Okay. All right. Excited about today is kettlebell shred. Hey, Laura. Okay, Alyssa. Okay. Yes. Take that, please. Take that, please. Okay. Okay, Maya, watch your head. You're gonna get that camera. There we go. Hey, Alyssa. Okay. Okay. Go get your shoes. Get your shoes. There you go. Bye, guys. Welcome, welcome. Paula loves kettlebell too. Leah is gonna. Can't wait to work out after a crazy week. Excuse us. We put our shoes right in front of the camera. All right. Bye, guys. Thanks for your help. As you know, always a good time in the mornings if you're joining for the very first time. My kids are usually here because it's craziness, because it's Saturday and it's live. This is what it's like when we're setting up for a filmed workout as well. But you just. We cut that part out for you guys. Destiny is here. Hi. Mary Ellen is here. Carrie in Ontario. Kelly first live usually does them on Sundays. Mallory is sore from the push ups yesterday. If you did the no equipment shred. Yes, that made me sore as well. Cassie is here with two year old Evie. Oh, I'm so glad. Welcome. Hi, Evie. Athena is here for the first time for live but long time body fitter Stephanie is here. Yay. All right, so kettlebell shred today, full body. We're gonna get it done in 35 minutes. If you were here for dumbbell shred last week, it is a similar format. Tamika is here. Hi. Similar format. So we will have one exercise, back to basics, usually a lower and and then an upper back to basics. 40 seconds each. We'll put them together for a compound movement to make it a sweat round for 40 seconds. And then we will have a shred round where we add maybe a few pulses or holds. Hey, Susan. So it's gonna be a good time. I'm going to give you lots of options. As always, make sure you have your kettlebells close by. We'll sneak in some swings. But above all, we're here just to move, right? So remember, be where you are today. You showed up today. You are successful. Charity is here. Christina is here. First time. All right, team let's go ahead and start moving our bodies. So give yourself some space. Tiffany and her mom. Hi, guys. Welcome. Oh, Jenny says her youngest wonders where Kai is. He was here. And as you know, just have to rewind. Hey, Katie. Hey, Natalie. Katie is painting the house. Catching this next week. That's a workout in itself, right? All right, so go ahead and just start moving. I don't know about you, but I need to release the tension from the week. Oh. Destiny with her daughter Adeline. Hi. Welcome. Welcome. Shawnee is here. Take those arms one at a time. Let's just try to release that tension, loosen up and get ready to move. Stacy is here for the first time. Hi, Stacy. Kirsty is previewing, doing this today. Gonna do it with her husband tomorrow. Kirsty from our Body Fit Athletic Club. Let's take it out. Nice and wide. Step into it. Oh, I don't know about y', all, but it is hot in Southern California today. I think it is hot for a lot of us, especially here in the US but probably all over the country. Let's take a side to side, so make sure that you are staying hydrated. You do not have to wait for me to tell you to get water. To get water. Drink it when you need it. Make sure you get a little before we start. Let's take it flat back down and round it up. I'm tight from the workout I filmed for you yesterday. And breathe. Let's go one more. Let's hold this one down. Roll your shoulder forward. So really trying to get that stretch through the back. But you're also pressing in on the inside of the leg. Yes. Team, walk those feet in and round it up. Let's take it right here. We're gonna do a little squat and then a little hinge. Oh, tight right. Squat in here. Charlotte says it's hot in the uk. Gonna do it tomorrow. Definitely hot in Albuquerque. That's right, Paula. I know a lot of us are feeling that heat. So again, make sure you hydrate. Make sure you take care of yourself. Emily is here for the first time. Michelle is here for the first live. Love it. Hold it here, team. I want you to pedal those feet. Hands can be on the ground or here just to feel that stretch through the hamstrings. And then let's walk those feet back if it's right for you. Take it back to that high plank if you need to drop to the knees. Otherwise, plank and let's press up to that down dog. And back to center. Press up, back to center. Up to you. You can add a little petal if you need to. Core is firing up, getting ready to move. And we get that stretch. Hold it back to center if you can. Step one leg wide. Do whatever you need to do to get into that. You can drop that knee down if you want. Take that arm up. Let's press up through the back heel or back toe. Hey, Maria, just popped in to say hi and take this top one. Reach under and up. Wendy just finished last week's live Breathe. Yes. And then switch your legs so you can step back into it and other side. Drop it down if you need to. Little stretch. Press up and down. Take that top arm, reach under and up. Under and up. Let's step it in, bring it in and round it up. All right. Tap and reach across. Hey, Dixie, gonna do it later. Just say it. Hi. Oh, Carrie's saying super cute top. Yes. We're trying to get this one back in stock. The company that we use had it for a short amount of time. It's super soft material. I love it. But currently this material is out of stock or this particular tank top, but the logo is on everything else. So check out bodyfitbyamy.com shop is where you can find all of our tanks and tees. We do have one specifically for summer fit which says sweat, shred, sculpt. So you should grab that one. We have a tank and a T shirt right through here. Let's bring it up. All right, so I said at the beginning, but let's tell you again. Here's what we got, team. We have got a full round, longer rounds, longer circuits, but just your 40 second interval. We have back to basics for 40 seconds. Another back to basics for 40 seconds. And then we've put them together for a compound movement. That is our sweat round for 40 seconds. I know you thought we were done with sweat, but we're not. Let's just step, touch it right here. Sweat round for 40 seconds. And then we have a shred round for 40 seconds. After all that, we'll get some cardio mobility. What makes it challenging is, of course, the fact that we have a lot of the same. Right. But once we're done with it, we're done with it. Grab a quick sip of water. I want everybody to get a little pre hydration and then we're gonna grab your kettlebell. Tamika is amazed I can talk and exercise. Listen, it's not easy. It's a. It's a learned skill, I always say, from years of teaching classes and doing these videos. For you. All right, so you guys can keep your step touch medium to heavy kettlebell. Here's what we're gonna. We're gonna start with a side lunge. Now, you can keep it stationary, or you can step into it. But we're going right and then left. We're alternating. Then we're gonna. We're going to take it. Alternating row. Then we're going to put them together. Then we'll isolate for some shred. Go ahead, grab that kettlebell nice and wide. I'll start stationary. Here we go. 40 seconds. Take it. Side shift your weight through the center and here. So you can hand off that kettlebell if you want, or you can keep it two hands. Now, I often like the stationary because we can really isolate. So I prefer that for back to basics, but it's up to you. You can step into it as well. Whatever gives you the best form. So I really want you to shift your weight into that hip. Remember, it's a little hinge, kind of like a squat and a hinge motion side to side, but actually shift your weight. Push through. 3, 2, 1, 1. Set it down. Catch your breath. Simple enough, right? Back to basics. Now, we're gonna take it with that row. So one and then the other. If you can actually set it on the ground, that gives you more pull. If you need to, you can just hand it off. Core engage. Flat back. Here we go. One, set it down, and then the other. Pull that elbow right up by your side. Flat back. You know, sometimes I put that arm out to make sure that that back stays flat. So that's an option right here. My hair is out of control today. Anytime I don't curl or do something with it, it's super thick and frizzy, so it's making me extra hot today. Bring it up. Squeeze in the back elbow right by the side. You got 10 seconds. You should also be feeling everything as you stay in that hinge position. That makes it more challenging. 3, 2, 1. And relax. All right, team, so here's what we got. We're gonna alternate for a sweat round. Side lunge row. Switch it at the top. Side lunge, row. When we get to the shred round, we're gonna take it one side of the other for now. We'll start alternating. Sweat it. Here we go. Side lunge, row. Step through and switch. Side lunge, row. And here, take it down. Giving yourself a second. You're hanging out in that side lunge. Stay low in the side lunge. Pull that row up. Finish the row, and then Push out of the hip. So I don't want you to rush it. Even though it's our sweat round. Don't worry. That heart rate's gonna get up no matter what you do. 10 seconds, right? Who's feeling it? And here. 3, 2, 1. There's our sweat round. Right? All right, here's what we got. Stationary or stepping into it. We're all on one side. I'm gonna keep it stationary. 3, 2, 1. Hold it. 3, 2, 1. Step out of it. 3, 2. Pulse in the hip. Pulse in the shoulder blade. All one side. 40 seconds. Here we go. 3, 2, 1. Stay low pulse. 3, 2, 1. Step out of it. 3, 2. So I'm giving you a little break to step out of it. Shift your weight. Pulse to the side, to the hip. Pulse that shoulder blade in as the elbow comes up. Step out of it. Yes. Hip, glutes, quads, and back. 10 seconds this side. Bring it up. 3, 2, 1. Catch your breath. Shake it out. Same thing. Other side. So you're gonna pulse in the lower, pulse in the upper. Big step out of it so you're really pushing out of that hip as you step out of it. Catch your breath. Core zipped. 40 seconds. Here we go. 3, 2. Pulse, shoulder blade. 3, 2. Big push out. 3, 2. So nice of me to give you that step out of it, right? That little break. Maybe I won't be as nice on some other rounds, but that's okay. Take it up. Really watch that back as you get tired. Flat back. It's really tempting to want to round because you got that weight bringing you down. So pulse in the hip, pulse in the back. We got time for one more. All the way through. Yes. Huh? Boom. Set it down. Let's finish with some cardio mobility, right? Let's tap behind arms. Tap behind, tap behind. Right through here. So join me here. We're gonna get 40 seconds cardio mobility to close it out. Then we get some water. Here we go. Yes, team. Remember, you can take this cardio mobility round however you need it. If you want more of that cardio, make it more that skater. But I still want that full range of motion with the arms. So we stretch out the back. If you want more mobility, you just take it even slower and really get the stretch out of it, right? Yes, team. Hey, Amber. Oh, I'm feeling it today. 10 seconds. What do you got? Breathe into it. Then round one is done. Time is ticking. Three, two, and one. Grab a sip, right? All right, team, we're gonna get some core in between. We're gonna get some swings in between. We're gonna start with a little bit of core right through here. Let's take it down all the way on your back. All right, join me here. Core is engaged. You're gonna bring those feet in. If you need to modify, take it to the bridge. Otherwise, we got it right here. We're gonna push on the outside or the front of the leg while you push into the hand. So my hand is pushing this way, my leg is pushing this way. We're going Dead bug for 20 seconds. Then we switch it. Dead bug for 20 seconds. This push is key, so really make sure you're pushing against each other while you wrap that core. Join me in this position. Tilt. Tilt your hips forward, so tilt that pelvis. Everything pulls in. Tabletop. 20 seconds. 20 seconds. Here we go. In three, two, one. Maintain that push. Close the course. Push. Close the core. It's a little hard to think about both, so especially as you come in, really bring everything in on the breath, on the exhale. Yes, you can. Five seconds here, and then let's switch. Here we go. Take it out. Bring it in. Out and in. Yes, you can breathe. 10 seconds. Make it good. Deep core. We're working here. All the way through. 3, 2, 1. Up onto your feet, team. All right, here's what we got. Heavy to medium kettlebell. You got your goblet squat. We're gonna keep it simple. Goblet squat, press. We're gonna put them together. We're gonna pulse them. All right, this round's gonna go quick. Go ahead, grab your medium to heavy kettlebell, if you can. You're gonna hold it here. Remember, you're gonna sit as low as you can. We're gonna start with that. Then we take our press back to basics. When we have our sweat round, we'll add a little rotation at the top. Then we'll get those pulses. All right, team, weight in the center goblet grip. Core engaged. Sit low. Here we go. 40 seconds. Take it down, bring it up. So with that kettlebell, you want to keep it close to your body when we're out here. More. That can sometimes round that back, right? So keep it in close. I like to aim to put my elbows on my knees if you're able to get that low, and weight in the heels. So drive those hips back. Connect with the core at the top. Sit low and down. Sit low. 10 seconds. Back to basics. So I want really good form. Hang out at the bottom for a split second. Yes. Three, two, and one. Catch your breath. Give your Hands a little break, right? We feel that just by holding it, we got our basic press. You're out in front of your body, up and down, core engaged. If you start to feel like you're arching, put one foot back. I'm gonna go a little lighter with this for my shoulder, but you do. You ready? Here we go. Take it up, bring it down. Up and down. Something I want you to think about again. If you're arching, put one foot back. But I want you to think that you're pressing a little bit out in front of your body, and then you're pulling those elbows in. So we're still getting the back muscles working. We're getting that push, but then squeeze. Almost like we're adding a pull, right? Push and pull. Not out so far that you're here, but straight up. A little angle and squeeze it in. Yes. 10 seconds. Up. Squeeze. 5, 4, 3, 2, 1. Give your hands a break. Shake it out. Here's what we got, team. You're gonna sit low. You're gonna press it halfway through. If we want, we're gonna do a little rotational. So we get those abs and obliques totally optional. Sit low, sweat round. That heart rate's gonna get up in three, two, squat and press. Here we go. Down and up. Start with just that drive up through the heels. Press it strong. Yes, you can. If you want. Add that rotational press. So pivot knees and hips back to center. Get low. Pivot knees and hips. It's optional. If that puts you too off balance, I want you to keep it center if you're able. It's going to give you a little extra core, a little extra at the top. You don't have to go the same speed as me. You do you. 5, 3, 2, 1. Boom. Yes, team, shake it out. All right, here's what we got. I'm gonna take my toes, toes out for a plie squat. It is up to you. We're gonna pulse for three. Pulse for three again. If you want a little rotation, you can. Otherwise, just keep it regular. Shred round. Here we go. Let's Finish it out. 3, 2, 1. Drive it up. 3, 2, 1. Drop it low. Yes, you can get low. Squeeze in the back, press in the shoulders. Down if you want. 3, 2, 1. Get low so you're not fully extending on that pressure. About halfway, right? Low. Pulse to the ground. Pulse to the ceiling. Yes. Breathe. One more. Get it done. And breathe. How short was that round compared to that last one? Right. Awesome, team. Let's close it out with some cardio mobility since we got those hips opening, let's go right here. Hips side lunge. Big out and in big with the arms. Join me. Here we go. I know. We did a million side lunges, so you don't have to think of it as anything but mobility. Right? Roll the hips, take it out, scoop the arms, take it out. Right. Don't worry if you don't feel coordinated on this. Breathe. Doesn't matter. The idea is to move through that mobility. Make sure your kettlebells are out of the way. 3, 2, 1. Relax. Quick sip of water, team. How about a swing? Look at that. We are over halfway through this workout. Whoo. All right, let's take it with a swing. All right, team, if you got take your heavy kettlebell. Heavy kettlebell or dumbbells. Hey. Amy is saying hi. So good to see you. Amy. Long time body fitter. Let's hinge it right through here. Let's power it up. So if you've never done a swing before, you're gonna take it with a deadlift. So just your simple hinge up and squeeze. Connect with that core. If you're comfortable with the swing, you're gonna swing it up, lock it out, let it drop. We're going 30 seconds. Let's get it done. Hinge it. Three, two, one. Power up. Power up. Drop it down. Breathe. Locking out of the top. Push your feet into the floor. Sounds weird, but I want you to think about spreading your toes and driving into the heels, squeezing in the armpits, but you're not lifting with those arms. Right? Drive it up. Lock it out. Yes. Five, four, three, two, one. And relax. Shannon reached a new weight goal for the squat and press. 45 pounds. Girl, that is so heavy. Shannon, I am so proud of you. Shannon long time body fitter in our body fit athletic club. So strong and so proud of you, huh? Nice work, Shannon. That is heavy. Catch your breath, team. Get a sip of water. We're gonna take it with some lunches. You know it. You love it. All right, team, here's what we got. All right, so it's gonna be a long round, and then everything else is on the mat. We're gonna take it alternating lunges. So we're just here to here. You can hand off that kettlebell in the front, or you can hold it center. Then we're gonna take it with gunslinger curls. We're gonna get both sides to really isolate. Then we're gonna get them together. We'll go half and half, and then we'll do our pulses. All right? So it'll end up being a lunge and curl. But we'll mix up how we're doing our curl. We'll get the isolated gunslinger. So medium to heavy, whatever you got. We're gonna start with that alternating lunge. Core is engaged. So one more time, we're lunging. Hand off that weight. Gunslinger. Curl here to here. Breathe. Mallory is so ready for the lunges after all those presses. Then we'll go lunge and curl. But we'll put them together. I'll give you some options to add a little core. We'll go both sides, then we'll isolate with some pulses. All right, team, zip up that core. Shoulders back. You're stepping back into that lunge. Alternating in 3, 2, 1, 1. Here we go. Lunge it down. Hand it off. So you're here. Hand off at the top. I'm showing you from the front. Right through here. Another option, if you feel like getting spicy, hand it off underneath. It's gonna throw your balance. So only if you're feeling good about that. And breathe right here to here. But if you would rather hand it off in the. In the front. Nothing that says you have to hand it off underneath. Only if you're feeling spicy. Right? Also forces you to get really low. 10 seconds. Remember, you can just step back. You control your range of motion. Three, two, and one. Yes. All right, guys, so we're really isolating the arms on this gunslinger curl. Watch me. If you've never done it before. Four, one side. You're turning it. You're catching it right through here. Core is working. If that's too heavy for you, you take two hands here and you turn it here. You can get one or two. Doesn't matter. Here we go. Sling it. Curl and catch. Back to center. It's power. Then catch it with your core. That's where your core comes into play. Right? Right through here. And here. Take it up. Remember, you need two hands right through here. Bring it up. You can still get that sling. You just have a little extra support. Right through here. You're still getting your biceps working. So up to you. Sling and catch. Center. Sling and catch. Back to center. 5, 4, 3, 2, 1. Boom. Shake it out. Feel that pretty quickly, right? Right through here. Same thing. Other side with one. Catch it. So remember, you're turning knees and hips. If you don't have a floor that you can turn on, pick your feet up, right? Or two hands, sling it. This is the one where we're isolating. In three, two, one. Here we go. Back to center. Breathe back to center. Yes, you can. And here. Yes. Breathe. Two hands if you need it. Just hold on to the bottom of that bell. Right through here. Turn and back. Turn and back. Yes. 10 seconds. For some reason, this one feels so much heavier. Ha. 5, 4, 3, 2, 1. Boom. All right, give your hands a little break, guys. Watch me. Two handed curl. We got that lunge. Here's what we got. We're going to take it into a curtsy lunge. Take that weight down and then curl. We're going 20 seconds each side. Grab it right here. Core engage. Three, two, one. Here we go. Drop it down. Curtsy, pull it up. So it's a two handed curl right through here. We're gonna take it because those arms are already tired. We don't need to isolate with one. Bring it up. Drop it low. And here. Yes, you can. And up. Yes. Breathe. Switch your sides right here. Take it down and up. With the curtsy and with the weight coming down by the hip. Yes, you're gonna feel that balance. That's part of it. So if you feel up balance, don't think that you're doing it wrong. You're doing it right. 5, 4, 3, 2, 1. Hands. Break. All right, team, hang on. For the sake of time, we're gonna keep it 20 and 20 again. But here's what we got. You got one hand right through here. I want you to hold it this way this time. Regular lunge. Pulse for three, pulse for three. 20 seconds each side. Hold it here. I know your arms are tired, but you can do it in 3, 2, 1. 20 seconds. 3, 2. Drop it low pulse. 3, 2, down. 3, 2. Pulse it in the center. 3, 2, up and down. 3, 2, 1. Yes, you can. One more. Boom. Switch your legs. Here we go. 3, 2, pulse into the heel. Pulse into the arms. Right here. Three, two. Yes. Let's get two more. I'm pulsing too high. Let's take them halfway. Yes. One more into the heels. And breathe. Shake it down, shake it down, drop it down. Shake it out, team. All right, right through here. Let's alternate those tap backs. Reach, reach right through here. Cardio mobility. Join me right here. Step it out. If you want to get more of a lunge, get it. If you want to move it quicker, take it here, but big arms up. Take them down here, here. We're gonna swing after this. We're taking it to the mat to finish it out. Yes. 10 seconds. 3, 2, 1. And relax. Catch your breath, team. Let's get set up for a swing. I am sweating. All right, team, so. Oh, let me grab a little towel here. Grab your heavy kettlebell to swing. How many workouts do you see me saying? Oh, I wish I remember to bring a towel in here. Right. All right, Heavy swing. If you've never done a swing before, again, take it with that hinge. If you're comfortable with a handoff swing where you hand it off at the top, go for it again. There's my hair in the away. Take it right here. Otherwise, regular swing. We got 30 seconds. Core engage weight in the center. I get 3, 2, 1. Join me with power. Drop it down. Now your handoff swing. You hand off at the top. So you drop one hand. Now, if you have something heavy, and you get more out of it. Swinging with two. Keep it there. If you can hand it off, you gotta hand it off at the top. Turn that thumb in. Pinky out. Up. Yes. I'm almost too sweaty to hand it off. Right, we got five. Lock it out. Four, three, two, one. Swing and relax. Pedal those feet. All right, team, Adjusting my air to go down below. Join me down here. Who is right? All right, so we got just a few minutes. Let's get it done. We're gonna jump right into this. So can't even feel that air. I'm gonna have to adjust it. All right, here's what we got. We're gonna go close grip. Press elbows in. So we also get those triceps. You can either do a bridge or you can do a bicycle. It's up to you. But we're going to start with the press. We're going to take it to the bicycle. We're going to put them together. We're going to add some pulses as we go. Go ahead. Join me down on the mat. Meet me down here. Grab your weight. Heavy to medium. Let's start with the press in three, two, one. Here we go. So straight up and down. Right here. So up to you. If you want to have the feet in tabletop, if you want to have them up in a bridge, up to you. Either way, I just want core engaged straight up. Here's what we're gonna do, team, for this round, for the sake of time. This happened to me last time. You think I would plan a little better? We're gonna go right into the next move. So it will get a break, but then you got to go into it. Your arms will get a break. Your. Your core will work. Breathe. And up. 10 seconds. I want you to really think about those elbows coming straight down and feeling those triceps. Back of the arms. Right Three, two. You can hold it up right here. Let's go straight into our bicycle. One, and then the other. If that's not right for you again, take it to that bridge. You can also have that weight down up to you. If you can counterbalance here, take it here out and in. Yes, you can. And breathe. I am feeling my arms. I don't know about you guys. You can also hold them at that halfway point, you're really gonna feel it. We're gonna get a slight break before we put them together, but let's go. 10 more seconds with our core. Right? Breathe. 5, 4, 3, 2, 1. Bring it in. All right, team, so we got our press, and our bicycle looks like this. And down. Then we're going to our pulses. We're gonna pulse with the bicycle. Press it up. Pulse, pulse, pulse. Press it up. We're gonna do those back to back. So tilt that pelvis in. Remember, if you're modifying, you got bridge. Let's get it done. Press and bicycle in three, two, one. Here we go. I know it's hard. Not only are we speeding up this round, taking the brakes out, but this is also when our muscles are the most important. Fatigued, right? I'm so sweaty. Safety first. If your hands are too sweaty on that kettlebell, do what you need to do. I know some of you in my athletic club have told me you put tape around the handle. Oh, yes, you can. Are we ready? Let's take it for those pulses. You can do it. Let's finish this out strong. Here we go, team. Pulse. 3, 2, 1. Take it up. 3, 2. Watch my elbow. I'm dropping that elbow down, and I'm pulsing knee in and elbow in. Knee to elbow. But my opposite elbow rests on the floor to give me a. A little support, right? 3, 2, 1. Straight up. Yes, you can. Ha. 10 seconds, team. 4, 3, 2, and 1. Shake it out. Oh, man. Team. All right, stretch it out right here. Kettlebell. And the front. Big stretch. All right, team, huh? How about we get a little bonus move? All right, you know it. Stretch it out. Here's what we're gonna do. You can do this with or without the plank. If you got it. We're going knee across, jack, knee across, Jack, knee, jack, knee, jack. Pop it up clean. Squat and press. All right? If you're not doing the plank, you can go jack, knee, jack, knee, right through here for four, and then grab it clean, squat, and press. All right, let's get it done because this is it, team. We're gonna do one more swing, but we ran out of time. Feel free to add it on your own if you want. One minute to go. Catch your breath. Let's start down in our plank or up top. In three, two, one. Here we go. Knee across, jack, knee, jack. Knee, jack, knee. Pop it up. Grab your kettlebell. Clean squat press. All the way back. Down. Hop it back. You can also just go knee, knee if you're not jumping. Just get the core, pop it in, breathe. And up. Take it back. Knee jack, knee jack. At your own pace. Give yourself a second. Clean squat press. I gotta give myself more space. Take it back. Knee. You know what I realized, guys? We hadn't done planks today. That's crazy. Hub. Yes. Can you get one more? We got 10 seconds. Knee, Jack, knee jack. In. Up, squat and press. Yes, team. Shake it out. Tap it out. Let that heart rate come down. Breathe. Hands down to the ground. Pedal those feet. In fact, let's take it to the mat to get a little more of a stretch from here. Let's take one leg out first start. Just a little lean over. Yes, team. Whoo. Breathe. Hinge into it here and let's take it other side. Knee out or knee in? Ah. Hinge it here. So sweaty, huh? I take my kids to a pool party after this. Stretch it over. Right through here. Let's take those knees out. Hope you are feeling good. Oh, Mallory, like the bonus move. Faye says I'm renaming the bonus move the Killer move. I love it. I'm so glad you liked it. Man, it is hard because we really gotta make sure that we have that good form when we're so tired. Especially since that last round. We didn't really get a lot of breaks. Take that arm across right through here. Roll through your wrist and open up nice and wide. Right through here. Thank you, Amber. I'm so glad that was what you needed. I think that's what we all needed. Maria was really feeling it after yesterday's Athletic Club. You guys. I do a live Athletic Club workout just for them and they help me with new moves. I try out new things on them and they tell me if they were. If they think I can give them to everybody. If you want, team, take it all fours round through the back. They are my guinea pigs. I test a lot of new things out on them. They give me good feedback. So Maria is feeling it after that workout. Oh, thank you, Jenny. Thanks for coming. If you want, guys, you can take it to that pigeon stretch. I know a lot of us love it. Otherwise, you can just take it right here or sit and cross it over. Julia, too much we wine last night. That's all right. We've all been there. Athena, those time moves are killer compared to the rep counts, right? I know. It's a little different. I like time moves a lot in this big group setting when I'm putting workouts out to everybody because I want you all to feel successful. We do those time moves in our ladders and our AM wraps in our complexes, but that's where we do reps but timed because as you know, as long as you're moving during that time frame, doesn't matter if you get two reps or if you get 20, as long as you have good form, everybody's going to be different again. Be where you are today. All right, team, hang out in whatever stretch you need. I'm gonna grab my computer. Let's get one big, deep breath in and out. You did it. That was your kettlebell shred workout. Great job, everybody. All right, team, so if you want to hang out, we'll do a quick Q A. Where did I put my towel? Paper towel, rather. Thank you. Thank you. All right, if you have any questions for me or you just want to say hi, please do. Would love to chat with you. So we'll do a quick Q A. Make sure you grab some water. And again, if you need a few more stretches. Stretches. Oh, can you put that down a little? I'm so hot. Hi, Cindy. Oh, my goodness. Recovering from a negative shingles Max reaction, but not was. Not looking forward to this workout, but feel so much better. I'm so glad, Sydney. Cindy, I miss you. Cindy and I go way back. Thanks for being here, Destiny. Oh, Mary Ellen can relate. She had the same thing two weeks ago. Alyssa just got my first set of kettlebells yesterday. Oh, I'm so glad. Yeah, A lot of people often ask the difference between dumbbells and kettlebells, and there's not one that's better than the other. You obviously can do different things with two versus one, but you can tell the weight distribution is different on the kettlebell. Right. That's the idea that you have a lot of compact weight towards the center. So. So a lot of things are very core centric. A lot of things are really very balance centric. You can do power moves like those cleans, like, swings a lot differently with the kettlebell. So if you have the option, if it's in your budget, if you have the space to have both, always a good option. That's why I give you options for both. So yay, Dr. CJ. Has been taking them since the beginning of July. I'm so glad Shannon needed this. I've been in a funk and haven't been pushing myself. I feel rejuvenated. I understand. We've all been there, guys. Remember, be where you are today applies to different seasons of life. And we go through this right where we're in a funk. We're just not feeling it totally fine to take breaks when you need that and come back into it. Don't feel bad about it. Sometimes we need that. So make sure that you listen to your body with that. But, Shannon, I'm so glad you feel good. I know you love working out, so I'm glad that you are here. Angela, what a sweaty workout. Will you be doing more lateral work workouts or like what you posted on Friday, One round of ten just three times over? Yes. I mean, listen, guys, I'm so glad that you've liked those formats. Ladder workout again, speaking of the athletic club, I tested it with them first. I think we found the sweet spot of how far we want to go up the ladder. We've had some that are a little bit longer, but yes, I'm we. There was a good response to that workout. So I guess we'll do more, right? That could be coming up next month. All right, Charlotte is back using your 18 kilogram kettlebell for the first week. I'm so glad, Charlotte, you're getting back there. Listen again, same thing. If you've been. If you've been recovering from an illness as I have been or an injury, it might take some time, but you got to listen to your body and you will get back. Yay. Julia said first live, and it was fun not being able to pause. I like that you put fun in correct close. But that's fun about it, right? You. You could pause if you need to, but you're gonna get behind with me, right? Always fun. Also, in this live setting, we have such a great time. I love when you guys join me for lives. Destiny is a 15 pound kettlebell for all the moves but the swing. Use the 35. Yes. Feel like I can move up now. What weight would you recommend? If you're thinking you're moving up from the 15, I would say go right to 20. You could get an 18 pound. One of my older kettlebells is an 18. Sometimes it's hard. A lot of the kettlebells you'll find are in kilograms, so you can find some of those different weights, but I think you could do 20 and then just keep your 15 close. By. So I'm always a fan. When you're upping your weights to go more than a few pounds or a few kilograms, sometimes people are like, well, maybe I should just go up £1 or £2. I say go for it because you're stronger than you think. But you always, you know, you have that lower weight when you need it. So I'd say 20. You can do it. Let's see. Oh, I love it. Michelle doesn't have dumbbells or kettlebells, but use containers filled with water and dirt. Use what you got. Listen, that works. That probably was more challenging in different ways. Thank you, Theresa, for being here. Oh, thank you, Tamika. Yes, I did just have a birthday, so, so celebrating all weekend. Thank you guys. The athletic club is all over it. Thank you. And happy late birthday to you, Tamika. July 8th. Yes. For July babies. Faye says I use a low weight kettlebell. Just preference. I can see why Javier would be popular. Listen, you use what's best for you, right? For some people it's mobility. For some people it's an injury. You know, sometimes with my shoulder, I go a little lighter when I'm going over, over my head with, you know, say windmills or presses. Use what's best for you. As long as it's still challenging for you. That's what's important. If things are starting to feel too light for you or you're not feeling like you're getting your heart rate up or you're not feeling challenging, that's when you want to mix it up. You know me, I'm always going to put different workouts on the schedule where sometimes we will go back to basics and you want to go heavier. But sometimes we'll have long, longer sets, muscle endurance where you can go lighter. I'm going to give you tons of options. But if you're not feeling challenged, then we got to mix it up, right? The idea is of you. Oh, thank you so much. Here come the birthday wish. I know I avoided it. A few of you said it earlier in the workout and I avoided it. So. But thank you all so, so much. Have a really fun weekend planned with family and friends. So let's see, what did I miss? Let's see. Seeing if I miss anything else. If anybody has any other questions, put them in. Thank you so, so much for joining. Paula was asking if weightlifting gloves would help with the sweaty hands. Yeah, some people prefer to lift with gloves. Some people always do. Listen, you're gonna, you probably. No, some of you get those calluses, right, which are not a bad thing. It's just your hands toughening up. I have those. But if that's an issue for you, gloves are, you know, they're not very expensive. They're a good option. Sometimes they get in the way a little bit, especially if you're trying to hold a kettlebell with two hands. So if that's. If you want to try them, try them, but otherwise not necessary. But they can help. Tiffany, how do you feel about taking a pre workout before an intense program? So Vivian, our dietitian has talked about this in the Athletic Club. So I would say, you know, a lot of the pre workouts, some of them are high in sugar, some of them are really high in caffeine. I don't necessarily think that they are. I don't think they're necessary. I should say some people find that they get a really good workout from it. I would say make sure you're just fueling your body. Make sure you get either a meal or a snack within, you know, a few hours of your workout. But you can get the same results that you would get from a pre workout by making sure that you're hydrated, maybe adding some electrolytes and getting like a nutrient dense snack. So I personally don't think, I don't use pre workout. I don't think it's something that you need to have. But some people are really fine that they feel good with it. So it's more of a personal choice. I don't have one. I recommend. The biggest thing I recommend with any of that is make sure you know what you're getting. Make sure you research the company, make sure you make sure they're third party tested because supplements are not regulated. So make sure all of that, that you know what is going in your body. But our position, both Vivian, our dietitian and me, is food first, supplement second. Everything you need, you can get from your food and from good hydration. So that being said, personal preference. All right, really quick. Oh, thank you. Destiny is in our show up and keep moving group. That's our other Facebook group, guys. If you're not, if the athletic club is not an option for you, make sure that you join that. All of the links, I believe are in the description below. Destiny is a big part of that. We have such an amazing group there as well, thousands of people. So if you're looking for that accountability and motivation, join us in either of those groups. The Athletic Club, if you guys are wondering, is where you can get direct access to me, to Vivian, our dietitian we have a nutrition plan that goes along with that. It's very practical. It's not a diet. It is just a way to build a balanced plate. All foods fit. And we have events, we have live events, we have Q and A's. We cover hot topics. So that's where you can get more of that personal guidance and more of that personal accountability and support. But if you're just looking for a good group of body fitters, you can also find that in the show up and keep moving group. All right, Reed is asking. I can do lunges right really well on my right side, but can't get as low as on my left. Any suggestions? Yes. So typically that's a mobility issue and not necessarily strength. You probably have more mobility. What I would say is on that left one, let's say I'm assuming you're talking about left in the front. I would try to get some of these hip flexor stretches. If you're able to go down here and it's comfortable, you can even put a towel or something underneath, but making sure that you lean a little bit into it. You can even do that here, just standing, but tilt your hip forward. But typically, it's that hip flexor and hamstring and hip tightness that makes it harder to get lower. Right. So if you can get into it here and get some of that stretching, even if you can get some of this before a workout, that's going to be your best bet. Other than that, I would say take it slow. If you need to slow down, you don't have to go the same pace as me and really work on getting lower. Amy, what are the best exercises to strengthen your hips and knees, lunges, squats, all day. But listen, if that is tough for you, then I would say the banded work. So we do. Those mini loop bands are really, really great. They're an easy way. Let's see. I got one right here. So we have our mini loop bands. I have some recommendations. Just search for a mini loop band or minivan workouts. But these, when you band your legs, all of that stuff is really, really helpful. Really good rehab for hips and knees. Maria, can you demo the pelvic tilt? Yes. Okay. And then Olivia was asking, soreness, exterior of the legs, any stretches? Are you talking about the outside? I think if you're talking about that, then those hip stretches are really good. Or rolling. If you. You can sit on a foam roller. I don't have my foam roller because my kiddos took it in. But this hip stretch or the pigeon stretch that we did will really help with that. All right, I'm going to show. I'm going to answer Maria's question. So when I mean tilt the pelvis, what typically happens is a lot of us have what's called rib flare, especially if you've been through pregnancies where those ribs want to come out. And we have that underneath. Right? So when you're laying on your back, can you fit your whole hand underneath? Then you need to tilt that pelvis in, even if there's a little bit of space, not so much that you're jamming your back and you're feeling like you're having to arch or you're feeling tension up top. But if you just think tilt the hips towards the ribs, it's a very small movement, and that's an exercise in itself. So just little pelvic tilt, inhale, exhale. It's really hard to show you. That's why I usually have my hands here. So put your hands on your hip bones, inhale to expand, exhale. So, see, my hands on my hip bones are not going very far. It's not like this, right? But feel the difference. And then also everything that we talk about, navel to spine, wrapping that core. So imagine that you're tacking your ribs together, together, and that there are magnets on your hip bones pulling them together. Try all of that. I have a great workout called the flat tummy workout or any of my postnatal workouts that really break it down, but it's not a huge tilt. But if you just really just think, okay, on the exhale, I'm starting here. I just want to make sure I don't have that rib flare. My ribs are flaring out, or I have that low back arch. That's what you're looking for. So don't overthink it. All right, team, thank you so, so much. I am going to head out here. Join me next week. We'll have the body weight version of Shred. We got two more weeks of shred. You guys are really rocking it out. I'm so proud of you. Make sure you check out all the links in the description below. Let me know if you have any questions. We're going to keep it going. We're going to keep moving through summer fit. Have a great weekend, everybody. Thank you so much for joining today.