LIVE 35 Minute Total Body Bodyweight Ignite Workout - Ignite Day #18

Happy Saturday. Happy Saturday, everybody. Welcome, welcome. Let's say hi to people. Say hi, Amy. Hi, Emily. Yay. Hi, Hannah. Simone is here. Let's see. Charlotte is here. Welcome, everybody. Emily, it's been a long time since you've been to a live. I'm so happy that you are here. Everybody likes your Lego Maya. Megan, first workout. I love it. Hello, Olivia. Welcome. Today, guys, we are doing a full body body weight ignite. Oh, Jacqueline is here. Here we go. Is right, Charlotte, right? Okay, thanks, guys. Can you say bye and have a good workout to everybody? Hey, say wave it to this camera. Wave it to this camera. Say, have a good workout. All right, you guys go with daddy. Sammy made it to alive. Ah, Andrea, just watch my Instagram story. We flip flop 10. Listen, I hear everybody on the east coast is having record heat. Right? We had a picnic for my son's school last night and it was 60 degrees and rain, which, as you know, in Los Angeles is abnormal. So. But you guys stay cool over there on the east coast. Make sure you're getting lots of water. Anna is here. Susan, Laura is here. Emily, thank you. I will tell Maya you love the Lego. Linda is here. All right, so full body body weight ignite today. If you were here the last two weeks, we did dumbbell and kettlebell ignite. If you did the first day of the ignite challenge this month, we did ignite with weights. Same idea. So we have our circuits like we often do where we have lower, upper and core. We have round one, back to basics. Round two at a challenge, round three, ignite. So get excited. Hey, Amanda and Lily are here. What I can't see the name about first live. Tamika is here. Happy Saturday. I'm here. Is here. Oh, welcome, everybody. Natalie in Minnesota. Love to see all of your names and faces. If I can see them. Thank you so much for joining. As you know, we do this most Saturdays. Make sure you're subscribed. There are a few Saturdays coming up next month that I will be traveling. So make sure that you're subscribed and that you're on the newsletter. So, you know, when things come up, anytime that I'm traveling and. And we don't do a live, we do release a premiere workout. So there's always something new. Let's see. Happy Saturday. Charlotte, great nephew. Turned seven this weekend all. Hopefully you are celebrating. Hey, Henry. Okay, everybody. 90 degrees in Virginia. Yep. That is my home state. I'm just gonna get my timer going. Make sure you have space. You don't need any equipment. Tanisha Hello. Probably not doing the workout, but I am so glad to see you. Say hi. Hope you are feeling good. All right, team, so make sure you have some space. Maybe grab a quick sip of water to start, especially those of you in the hot temperatures. Erica is here. Just finished the workout from yesterday. Hi. From Toronto. Okay. All right, so give yourself some space to move, and let's just start moving our bodies. Shake everything out. Let's do it. Hey, Lynn. In Las Vegas, Angela is here. Jan is here. Hasn't done a live in a while. Welcome, welcome, welcome. All right, so let's try to release the tension from the week. It's Saturday. Maybe it's Saturday night for some of you. Saturday morning, afternoon. Whatever it is, let's just be here right now for this workout, and let's get it done. Let's take those arm circles one and then the other. I'll have you do a little tap back with it. So you just open up the hip, right? Just like that. Tight shoulders and then back to the front. Right, Good. And then big arm swings, opening out to the side, and then up and down. Let's add that little hinge right through here. Let's take it wide. You're just gonna shift your weight side to side. Reach and reach just like this. Reach up if you can, all the way through. Walk those feet in flat, back down. Round it up a few more. Just like that. Toe warm up through the back, through the spine. Angela says biceps are feeling it from yesterday's workout. Yeah. If you're following the calendar, you have that full body toning. Hold it here, which had some of those holds, some of those pulses. Right. Good time. Walk it in right here. Let's take it one squat and one hinge. So watch the difference. You're dropping in the hips. You're hinging at the waist. Dropping the hips, hinge at the waist. As you hinge. Let's take those hands behind the head so you open up the stretch. Paula is here from Albuquerque. Welcome, Paula. Right through here. One more, and here, let's turn it to the side. I want you to take it nice and wide. We're just gonna drop that knee. If you want to hang on to the wall or get something for balance, you can, if you're able, take it all the way down. Let's get 4, 3, 2, 1. Hold it here. You can even drop that knee if you want more of the stretch. And then take it up right here. Reach that arm under. So I'm going to drop it down because I need a little Extra of that hip flexor stretch today. But you can keep it up and step it through from here. I want you to take it back to the knees or back to the toes. Core is engaged. Press it up through here and back down. So into that down dog if that feels good for you. Otherwise, keep it on all fours. Just roll through. Cat to cow and in. Take it up. I see some of you coming in. One more. Let's set that other foot forward. Start back up at the top. Drop it down. Lori, also sore from yesterday's workout, ran up to say hi to yesterday's TRX workout earlier. Yes. Good work. Hey, Robbie In Oklahoma. Good. Take it down again. Hold it here. Drop the knee. If you want, you can walk that top foot out again. You can be here in that world's greatest stretch. But I'm gonna get a little of that extra hip flexor. So it is whatever you need. Remember what I always say. Be where you are today. So walk it back again. This time, let's tap those knees across. I'm gonna give you lots of options today, of course, to be where you are today, to work to your level. It is body weight. Walk it back like a little inchworm and round it up nice and slow. Let's have it reach across. Let's get that heart rate up. Hey, Melon Vancouver. Excellent. So it is body weight. Starting to lose my headband here. So I will give you lots of options because several things, not several, but a few things are going to be down on the mat and in that plank position as we normally do. You always have the option to take it to the wall, to take it to a high incline and or keep it on your knees. Right? All right. Take it back up like this. Hands behind your head. Hopefully you're starting to feel that heart rate. Get up. Remember our warm ups. The goal of the warm up is to get mobility, to get movement prep. But we're gonna for what we're going to do. But I really also like to use it to just get the heart pumping and get the energy going. It's not Mel in Vancouver. It's actually Kelly. Mel is her husband. I love that when you guys are signed in to somebody else's account, which often happens. Right. Take it here. All right, team. So shake everything out. So you know the drill. You can keep it just step touch if you want to. Just keep it moving. If you were here last week, you know the drill. If you don't. Round one, 40 seconds. Back to basics. Lower upper core. Round two, we add a challenge 40 seconds. Round three is our ignite challenge. That is where we're really going to step it up. Sometimes with impact, sometimes with just intensity. I will give you options. All right, so let's start right here. We're going to start with just our regular reverse lunge. Let's get it done. 3, 2, 1. So drop it down. You know what? You love it, right? So many options with this lunge. If it feels better for you to go forward, lunge, you can take it. That works. We did that last week, right. With our kettlebell. If you need to keep it stationary, just like a split squat. Also an option if you need to just tap it back, that works too, but front leg is doing most of the work. Try to drop that back knee in 90 degrees. 10 seconds. Here we go. So on this round, we're gonna get both sides for 40 seconds. So this is our longer round, but we'll get it done and relax. Shake it out. All right, same thing. Other side. Zip up that core. Right, we're gonna step it back. 40 seconds. Core engaged. Everything pulled in. Shoulders back. Catch that breath. In three, two, one. Here we go. So on this back to basic ground, remember, this is where we really dial in on that form. So if you need to go even slower, figure out where you want your hands to be. For some of us, it's here. For some of it sits here. Remember, we're stepping back on train tracks, so you're stepping back wide. Not here. That's going to throw your bounce. That's a different exercise, Right? Drive into that front heel to get lots of glutes and hamstrings working as well. Should feel that heart rate getting up. I know I do. Whoo. A lot of this lower body work tends to get that three, two, and one. All right, so now heart rate gets a little break. All right, guys, so a little bit of an extension of our warm up, but it's an exercise in itself. You know this, right? We're gonna do that. I, y and t, right? You can have a little hinge. So it's a really good shoulder mobility move. We're gonna start with this, but we're going to take it up on that challenge. Here we go. So you're going I, why? And t, I like to keep those thumbs pointed up. And T, again, you can go a little bit of a hinge, but what I want you to think about is not just going through the motions, but really intentional about getting that shoulder mobility. So opening up the chest and reaching to the back. If this is better for you to stay standing. Keep it here, right? Or hinge it. I. Why t? 5 seconds harder than it looks, right? And this is where we really realize that we're tight. Last one. I, Y, and T. Right, Breathe. All right, so 20 seconds each side, we're getting a super basic knee raise for core. So here to here, I want you to think of it as a standing crunch. We're here just like this. 20 seconds, right? 20 seconds left. Hinge it. Here we go. So this is your back to basics, where I really want you to think about the core. We're going to add some intensity and some cardio as we go, but really think that it's a crunch if you shouldn't be twisting or flexing too much. You just keep it here. If you can bring it here. We got five, four, three, two, one. Switch your sides. Take it in, out. Right, There we go. In. Tuck in that core. Pull in those ribs and hips. 5, 4, 3, 2, 1. All right, we're up to round two. We're keeping those same exercises. Watch me on your lunges. You're gonna go one wide, one close, and up. One wide, regular close back knee towards the heel, and up. All right? In three, two, one. Add that challenge. Wide lunge, close lunge, and up. Yes. Wide, close, and up. So a little extra burn. You're still stepping here, then in. All the way up. Take it regular, close and up. If the close doesn't feel good for your knees, you just stick with the regular. Or if you need to keep this a little higher, you're still getting close and up, Right? More of that tap back. Wide, close, and up. Wide, close, and up. Keep it moving. Last one. And breathe. Shake it out. Let's get that. Same thing. Other side, little extra burn, right? But nothing too crazy. A little bit of heart rate. So step it wide, step it close in. Back knee towards that front heel, and then step it in. Really drive up on the heels. In 3, 2, 1. Wide, close, and up. Take it wide, close, and up and up. Breathe. Really work on keeping the core engaged, right? Everything's pulled in. And even though you can lean a little bit forward, we don't want to be rounding in the back, right? It's okay to be here. You don't have to be straight up. Right Here, here, here. One more. Yes, you can. Ha. All right, shake it out. All right, so now we got our I and our Y and our T. We're gonna do pulses, so we have 10 seconds. 10 seconds, 10 seconds, and then we'll take it back to singles so pulse for 10. Pulse for 10. Pulse for 10. And then we'll finish out 10. Alternating. Here we go. Pulse it. I want you to hinge if you can, if you feel like it. Little taps. Taps, right? Switch it to the Y. Pulse. Pulse at that angle. Yes. Breathe. Switch it to your T. Pulse. Pulse, yes. Keep them going. Squeezing those shoulder blades. I y T. I, y T. I y T. Yes. Keep it moving. One more. Ah. Shake it out. Right, Feeling the shoulders and the back and a little bit of movement. All right, so here's what we got, team. Now we are taking it a little quicker. We're gonna go here. We're gonna cross, center, cross. 20 seconds each side. Pick up your pace. In three, two, one. In cross hands. Elbow here to here. Front leg is also working hard, right? Getting everything, staying stable. Getting a little burn. Center, cross, center. Five seconds this side. Think about pulling the core in. Yes. Switch. Here we go. Set it up. Center, cross, center, cross. Still precise. We're not just here, right? We're core, we're tight. We're intentional about what we're doing and what we're moving. Mind, body, connection. 3, 2, 1. All right, team, ignite round. Here's what we're mixing up this week. We are gonna keep it 30 seconds. 40 seconds is a bit too long for this 35 minute time frame. So here's what we got. Back to that lunge. You're going. Three, two, one. Drive it up. Join me. 30 seconds, let's get it done. Here we go. So close. Back and back. Jump. If you want close, back, back or just tap it up, right? Center, back and up. Really get lower as you go. So close. I know it's a little tricky. It's a burner ignite. That's what we're here to do. Three, two, one, breathe. Shake that out. Get set up. Other side. So also decreasing our rest. 15 seconds. So you got close, you got a little wider. Regular drive it up either with a jump or without. Here we go. Close, center, back and up close. So there's a challenge here, right? When you land from the jump to get set up so you're not off balance, right? And drive. Remember, you don't have to jump. You can just get the power. Yes, yes, you can. Yes, you will. Last one. And breathe. All right, team, here is what we got. We got 30 seconds. We're just going arm circles. 15 seconds to the back, 15 seconds to the front. As tight as you can. Let's actually go straight arms. Here we go. Super tight all the way through those Arms what I mean, so we're not just letting them go really tight from the shoulder to the hands. Trickier than you think. Right to the back, right here. Squeeze tight. Yes. Breathe. Really make those shoulders work. In 5, 4, 3, 2, 1. Catch your breath. All right, team, so we're gonna go 30 and 30 with our core. Let's get it done a little extra. So you're here, you're here. You can do a little jump with it. Either way, I want you to up that intensity. In 3, 2, 1. Center cross, center cross. Right. Faye, those jumps are sneaky. All right, stay with me on this. We're gonna go 30 seconds back to back because you can. You can always keep back to basics, which is just right here or our second round challenge. But if you can up that intensity, you got five more seconds on this side. Push into that front leg. In three, two. Switch. Here we go. Take it here. Yes. Breathe. Bring it up. You can add that jump either way. Again, intentional with the core. Strong cross, strong cross. 10 to go. Ignite. This first round is the longest. I promise it won't be so crazy. 5, 4, 3, 2, 1. Water team. Yes. Look at that. We're almost halfway through this workout. So intentionally. We made that first round a little longer, huh? A lot of heart rate, right? All standing now. We're gonna have more down on the mat. Catch your breath, right? All right. Because those legs got a lot of work on that first round. We're going 20 seconds. 20 seconds right and left. We're starting with this round two kickstand deadlift. So not a lunge. Even though I know they're tired, you're just touching it down, bringing it up. 3, 2, 1. 20 seconds. You're here and up. So imagine you have that weight and breathe. Core is engaged. What I want you to think about this is the hinge, right? Your muscle memory is going to want to lunge and bend that back knee, because that's what we just did. But we're going to keep the hinge. Last one right here. Switch your legs right here. So it's a kickstand exactly like it sounds. It's just a little bit of balance. Hinge. Touch the ground if you can. Slight bend in that front leg. Watching the back, making sure we're not rounding. Keep it here. Hinge from the hips. Yes. Last one. Relax. Just a nice little stretch. This says Bodyfit athletic Club. Oh, that is Kurt as me on the answering for you. Follow. Okay, so let's take it down to our push up position. Give yourself Some time to get down there. You want a little hip flexor stretch. We got 40 seconds. We're gonna do a push up. Shoulder tap, shoulder tap. So take your time. You can do knees or toes or quadruped or again if you need to take your push ups to the wall or on a high incline. Either way, join me here. 3, 2, 1. You got strong push up. Shoulder tap, shoulder tap again. Back to basics on that form. On your toes. You know, this is a little tough for me on my shoulder, but I'm staying here. Elbows are at a 45 degree angle. They're not here and they're not pulled in. This is a different exercise. This is going to put pressure on your shoulders. So split the difference. You can tell which one is my bad shoulder, right? 45 degrees. Looking at myself in the monitor. All right, keep it going. Breathe. 5, 4, 3, 2, 1. Stretch it back. We're gonna stay down here. So flip over on to your back. If you're modifying, especially if you're a prenatal early post doctor, you just take it to a bridge. Everybody else, we're gonna start with that bent hollow rock. We're just holding halfway through. We're going to take it to this hollow hold. So holding, pull it in. Here we go. So arms are up on this, feet are up in tabletop. We're just breathing. I want you to use this time, even if you need to use it with your head down to really tilt that pelvis hips towards your ribs. Notice the difference. When you can, you tilt your hips towards your face, right towards your ribs. Then let's extend it out. Guys. If you can hold it here, if you can get those legs down, go for it. If you feel like you're pushing out through the center, keep them a little higher, but tighten the arms, tighten the legs. I really want you to squeeze those heels together, squeeze those inner thighs in and especially pull that core in for three, two, one. Bring it up. Yes, team. All right, we're back up top. Now let's take it to that one legged deadlift. If that is too much for balance, I want you to hold on or you keep that kickstand. You got 20 seconds. In three, two, one. Here to here. Really drive into the heel. Not going fast. We get enough of a challenge, right? You can also put something in front, a chair, the couch if you want to have that balance. Back toe is pointing down. If you can get to the ground without rounding that back, drive up through the heel. Amber catching alive. Michaela, switch your sides. Here we go. Really Making sure that those hips don't rotate. You're trying to keep them square to the ground here and up. Right? This is our challenge round. Push into the heel, heel, and up. Yes, you can. Last one. And relax. All right, team, so we are back to that push up. Here's what we're adding. Push up. Shoulder, shoulder, leg, leg. You can do them all separate. Join me here in 3, 2, 1. So a strong push up. You can pop it up. Shoulder, shoulder, leg, leg. You can stay on your toes for the push up, or you can stay in your knees for all of it. Or you can split the difference like me. So I'm going push up for my knees. Popping up to the plank. Shoulder, shoulder, leg, leg. Right, Strong push up. Elbows, back. Shoulder, shoulder, leg, leg. Knees is fine too. Or quadruped, which is all fours. Shoulder, shoulder. Almost looks like a bird dog. Right, let's get one more all the way through. Push it up. Shoulder, shoulder, leg, leg. And you're done on your back team. All right, so join me here. This time, we're going in and out, so we're staying here. We're taking it out. Inhale, exhale. Take it out. It's slow and controlled. Stay with the bridge. If you're modifying in three, two, one. Hold it here. Take it out. Big exhale. Bring it in. Take it out. If you want to let your head drop on this, you can. Either way, what I want you to focus on is everything in your body being as tight and as contracted as you can make it. Again, tilt the pelvis towards you. Hips to ribs. Everything is pulling in. And again. Tight legs, tight arms, tight glutes. Squeeze those inner thighs, and most importantly, pull that core in nice and tight. All of that while you're breathing for three, two, one. Yes. Nice. Team up onto your feet. All right, this time we got 30 seconds each side. Kickstand or here. Little jump at the top. You can also just power the knee. So kickstand or one legged deadlift. Let's go for 30. Here we go. Kickstand and jump. Kickstand or one leg. Either way, we're getting that hamstring as we hinge. And lots of power on that ignite round. With or without that jump, either way, you're gonna feel that hamstring. Let's get it done. And up. Five, four. Balance. Three, two, one. Little stretch, right? Flip it to that other side. Get ready for it in three. Zip up that core. Two and one. Kickstand and jump or one leg and jump. Up to you. Whatever you got. Team Every. I know. I guess I should stay with that kickstand. Clearly, my balance is a little off. Be where you are today, right? Or I just need to refocus and go a little slower. Remember, slower is always a good option. 5, 4, 3, 2, 1. Stretch. Yes, team, bring it down. Here's what we got. Push up, hand, hand, plank, Jack. Jump it out if you can, or tap it out, whatever you got. 30 seconds. In three, two, one. Push up, tap, tap and jack. Push up, tap, tap and jack. It's only 30 seconds. Stay strong with me and Jack. Ignite. Use that core, especially as you're coming up out of the push up core lifts. Where am I? Push with the upper five, four. Pull with the core. Three, two, one. And relax. Yes, team. All right, bring it up. No, stay down. You got a team. You're with me, right? All right, take it here. Here's what we got. We're going out. 2 and 1. Take it out. 2 and 1. If you're bridging, you're just gonna bring knee and me. Otherwise, here we go. Hollow rock. Take it out, take it out. Hold. Bicycle for two. Out. Hold. Remember what we talked about. Everything is tight in your body, leading from the core. Strong in the legs and arms, Right? Take it out. Yes. Breathe, breathe, breathe. Yes. Yes, you can. 5, 4, 3, 2, 1. Relax. Hug your knees in. Grab a sip. We are so close, team. Look at that. Eight minutes to go. It's gonna be seven in just. Just a second. All right, team, 20 seconds each side. We got your side lunge. Step it in. Side lunge. 20 seconds each side. Catch your breath. Zip up that core. Go ahead and join me. On your feet. This is the home stretch. Stay with me. In three, two. 20 seconds, right here. Step it out. This is back to basics. Don't rush it. Shift into the hip. Take it here. Remember, if you need to keep it stationary, that works, too. Just drive the hips back. Push out of it. Up to you. You. Do you. This is your workout, nobody else's. Switch your sides. Here we go. Take it down. Push out of it. I really want you to shift the weight to the hip and drive up with power. And up. Yes, you can, right? And breathe. Up. 3, 2, 1. Yes. Good work, team. Bring it down. All right, if you're modifying, you're taking just your basic bird dog right here to here. Otherwise, we're gonna lift in that swimming. We're gonna swim for four. We're gonna bring it down. Join me. Three, two, one, lift. Swim. Opposite hand, opposite leg. Four, three, two, one. Take it down. Lift. Four, three, two, one, and down. What I want you to focus on is getting the legs off the ground, right? I'm super tight, and I that lower lumbar spine, so I can't get up super high. But I'm aiming to lift from the top of the legs and the arms and then swim. Tightening all down through the back, through those posterior chain muscles. Right? Back, glutes, hamstrings, low back, shoulders. Let's keep it going. 5, 4, 3, 2, 1. Stretch it back. And of course, let's go into a plank. So we're on our elbows team. We're gonna start with those plank singles. So I want you to be here. You're lifting up to the knees, lifting up to the toes, holding, then slowly back down. If you're modifying, I want you to keep it with the bird dog. In 3, 2, 1. Inhale, exhale. Tilt the hips towards the ribs. Lift up to the toes. Slowly down, slowly down. Your goal here is to have your core doing all the work. You're trying to actively lift from the center, not push from the elbows and not push from the toes. Try to keep those toes nice and light in your shoes. And not push from the knees. Lift with the core. Feel how different that is when you don't push up from the elbows and toes. Right? Use your core. Lift it here. We got 5, 4, 3, 2, 1. Relax. Stretch it back. Yes, team. All right, back up to the top. Here's what we got. I don't know why I'm losing my headbands lately. All right, same side. We got lunge. We got side lunge. I know we just got that lunge, but let's get it done. 20 seconds. 3, 2, 1. Side lunge. Reverse. Same side, side, reverse. Side, reverse. Get low, get low. Think hip to hip and breathe. Take it here and here. Other side. Down and down. Hi, Jenna. Yes. Hang out, if you can, for a few minutes. We got five more minutes of this workout. Four, actually. And then I will do that Q A after the cool down. So we'll get some questions. Last one. All the way through. Yes. There's that challenge, right? All right, team, here is what we got. We're gonna do that swimming. We're gonna push it up. As you push up, I want you to keep those elbows in tight. Remember how I said this is a different exercise? To really get those triceps. If that's not good for you, I want you to do bird dog and then little tricep push up. Let's bring it down. Lift it up. 3, 2, 1. You got swimming. 4. 3, 2. Elbows right by your side. Push all the way up. Slowly down swim. 4, 3, 2, 1. Elbows and core. So you want triceps and core as you. You're coming up, right? Elbows slow, slow, slow. By your side, then squeeze through the back. Elbows in. Push with the core, push with the arms, lift with the core. You know what I meant. Squeeze. Right, and up. Last one right here. Four, three, two. Bring it up and up. Stretch it back. All right, now we're holding that plank. We're going to add some movement. I want you to listen to my cues. Keep everything lifted and tight. Again, if you need to go to the knees or go to Bird Dog or take it on the wall, go for it. But on your elbows, on your toes. Join me here. Start with that. Good plank position. All right, so we're here. Everything is lifted. Breathe. Right, tap those knees together. Together. Down and up. It's a slow tap. And again. The movement is coming from your core. I want you to keep a slight bend in the knees and twist. So it's like one knee tapping to the side. Right? Now I want you to take the knee bend out of it and just drop the hip, whatever this looks like for you. Now, I want you to slide, stay in the center and pike. Little lift of the hips, back to center. You got 3, 2, 1, and relax. Stretch it back. All right, this is it, team. Ignite round. Can we get it in? 30 seconds of each, we're gonna go a tiny bit over. And you know, we got that bonus move, so you know what? Let's make this our bonus move. Move. Here's what we got, team. We're gonna take it for a minute. I want side lunge, side lunge. I want you to pop it back, if you can, all the way down. Swimming. Pop it back and up. Let's get it done. Like how? I just changed that on the fly. Let's do it in three and two and one. Here we go. So if you want to just keep the side lunges, you can. Otherwise, pop it back slowly. Down swimming. Four, three, two, one. Pop it up. Take it up and here. Another option would be to just keep it here and go three, three, two, one. Standing swimming. Let's do it. Side lunge, side lunge. Pop it back slowly. Lower it down. Swimming. 4, 3, 2. Push up with those triceps and core. And back. So close, team. Pop it back. Slowly down. Use your upper body. Swim with control. Elbows in. Pop it up. We're not rushing it because it's the bonus move. Take it down slowly. 4, 3, 2, up and in. Last one. Let's finish it out. Strong, slow swim. Four, three, two. Pop it up. Finish it out. Yes, you can. Little taps right here in my brain. We had time for that last round, and we had time for a different bonus move, but you know what? That's what happened. So who remembers those power circuit workouts from a couple months ago that were lives where we had a bonus move in every round? That's what that was like. And guess what? You got more of that coming up next month in June. So get excited. So we're kind of fun, right? Tie it all together. Okay, let's take one foot forward. Sit back into the hamstring. Lean into it here. A few deep breaths. Sink a little deeper into that again. If you have time to hang out for a few minutes, I am able to hang out for a little Q A. If you were here last week, I had to bolt because I was hosting a baby shower. Hips back. Lean into it here and take it here. Nice and wide. Roll those shoulders. I'm here. I loved all the cues today. Yeah, I'm trying to come up with some different stuff. I know sometimes it's our bodies, our brains respond to different cues. So I have a lot that I give pretty often because they work for me, but trying to find some. So you have different options. Like those plank singles. I always tell you, tell you to try to lift from the core, but it just hit me today. Maybe we just try to be super light in the toes. Sometimes that helps when you think about what you shouldn't be doing right. So hopefully some of those things are helpful for you because again, our brain. Our brains process things differently. So if you aren't feeling something or something's not clicking for you, it doesn't mean. Does not mean that you are doing it wrong. Often it just means that your brain is responding to one cue differently or to the movement differently. Reach behind if you can, and if you want to get a little hinge out of it, go for it. If that doesn't feel good for you, just reach up to the top. Everybody make sure you hydrate after that. Especially if you got 90 degrees. Like a lot of you, thumbs to the back, you can just reach it and get that quad stretch, or reach it and put the toe down. Or if you have. You have a wall, put that hand on the wall and grab it here. Tilt the hip forward again. If you can't get that foot up, I just want you to put the toe down and tilt the hip forward. Get the hip flexor. But this way we can get the quad all around the knee. You can even lift up a little. Push your shoe into your hand while you pull up and feel that around that knee joint. Also getting through the shoulder, chest, biceps, forearms, wrist. All those things that work super hard. Let's get the other side. Thumbs to the back. Susan, Legs are burning. Ellie is here. Ah, Sariah. Excellent. All right, team, roll those shoulders back. You can keep stretching while we go through the do this Q A if you want. Again, make sure you hydrate. One big, deep breath in and out. You did it. That was your body weight. Total body ignite workout. Great job, everybody. Rachel. Thank you. Had to be where I am today. Tendonitis and one shoulder. I'm sore from a booster shot in the other. Oh, double whammy, right? That is what I have is some recurring tendonitis as well as an older injury. So I totally feel you. I'm so glad that you could still move your body, but be where you are today. Right. All right, team, so I'm gonna grab my computer and we are gonna chat for a few minutes. So if you have time to hang out, I'm gonna tell you a little bit about what is coming up, y'. All. Summer fit is starting. We got one more week to really rock out with Ignite, which I am so excited about. You guys have really been rocking this challenge. Thank you. Elozia. Huh? I'm so proud of you. For this Ignite challenge, everybody has really embraced it, and it's been a lot of fun. So real quick, what's coming up for summer? We have our three month summer fit series. So we did this last summer. Last summer, we called it 99 days of summer Fit. This year, it's just our summer fit challenge. So it's a three month challenge. What our goal for the summer? Let's be honest, it's. It's summer for a lot of us. Not for everybody. If you're across on the other side of the globe. But sometimes that's a tricky time to stay active, Right? A lot of us say things like, oh, I'm finally falling off the wagon, or I got out of the routine. Don't think like that. It's a season of life that's different. However, it is always good to have something that keeps us moving. Right? So our goal this summer is to keep showing up and keep moving in ways that work for you. You may have vacations. Go enjoy it. You might have kids out of school, which makes Your routine off, all of those things are normal. They're going to happen. But our goal this summer is to keep moving. So our Summer Fit Challenge is going to start in in June or actually starting on May 30th on Memorial Day. We've got five weeks of sweat in June, we have four weeks of shred in July, and we have four weeks of sculpt in August. Maybe it's five weeks in August. Either way, we've got sweat, shred, sculpt. It is going to be fun. Like the names suggest, we're going to have a little bit of a different focus with each fitness challenge. However, your workouts will still get strength, cardio, mobility, active recovery, all the things that we want in our workouts. So your calendars will be similar. However, we're going to have an extra focus on endurance and stamina in our sweat challenge and extra focus on strength in our shred. And then when we get to sculpt, we're putting it all together. So it's going to be a fun time. So make sure that you are subscribed to the YouTube channel and that you are on my email list. All of those links are in your description below. That is where you get your free monthly and weekly workout calendars. And the weeklies all come out on Sunday, so you have all the links early. So as many of you know, we release the workouts the night before, but if you get that email on Sunday, you'll have all of them early. You can create your own playlist and you can get to them whenever you need need to. So, so make sure you're on that. And if you want to really get the most out of your summer fit, join me in the Body Fit Athletic Club. That's right here, right? So that is where many of you who showed up today are in the Athletic Club. That is where you really get the most. That's where you get direct access to me, to Vivian, our Body Fit dietitian. That is where we can help you on your personal journey. We have bonus video burns, additional workouts, substitution workouts. So if you're looking for more body weight options, if you're traveling or something like that, and we have live events every week, we have Q and A's, we cover hot topics. Vivian posts new recipes every week. We have the Method Nutrition Guide, which is now available in a metric version for everybody else other than us Americans. Right? So so many fun things happening there. There are some codes. I believe we put them in the. Maybe not, but I'll make sure you can use the code sweat for 50 off or the code body fit 100 for a hundred dollars of the yearly. This is a great time to join because I know again, summer is a time that a lot of our schedules get off. So join us if you let. If you have any questions, let me know. All right, so let's think about some questions. So somebody had a question about motivation. Let me scroll up and get it for you. Jenna. Jenna said, struggling with motivation lately. Do you have any advice for kids getting back into working out? I know it's important to be where you are today, but I need motivation. Here is my best advice. Jenna. I think you start slow and low. And so by that I mean that you start with low duration, low intensity, and you start slow. I think especially if it's somebody who has been used to being in a regular routine and doing all the hard workouts and feeling really good. When you can't find the motivation, sometimes it's because you're thinking, thinking you have to jump right back into that. So I would say find a 10 minute quick hit or a 10 minute low impact video of mine and make that your goal to get in maybe even just once or twice this week. And then next week your goal is three days a week and then maybe the week after that you're starting to feel good and get into the routine. Maybe you aim for 20 minutes, but I think the trap we fall into is that all or nothing. Like, well, I've got to get. It's a 35, 40 minute workout I got. Oh, that feels really overwhelming sometimes. So start slow and low, start with 10 minutes, maybe even start with five minutes. You guys know I often say when you're having just those days that you don't feel like moving, I'd say to give it the five minute rule, five minutes of movement, whatever that is. And if you still feel like you need to listen to your body and rest, then honor that and rest. But chances are much of the time you start to feel better. You get the energy once you, you start moving and you want to keep going. So start slow and low. If you feel like doing more, doing more, do more. But don't put that pressure on yourself that you have to get into a full routine or full longer workouts. Start short and see how that goes. All right, let's see what else, what else do we have here? Thank you, Amber, for joining Louisiana do your workouts every morning. Thank you. Thank you. Thanks. Hi, honey. Amy. Love the new cues. Thanks for thinking of ways to connect us. Yep, that's what I'm always trying to do. I know, Paula, it is hard to believe that Ignite is almost finished. We always go into these and then I feel like, oh, we've got so much to do. And then they're, they're over. Right. Robbie, thanks. So good. Great job queuing. Good. I'm so glad you guys are liking it. This is good. Julie, first live, but have been doing the workouts for a year. Welcome, welcome. This is a weekly thing and when we do it, it is on this time, so at 10:00am Pacific Time for me. So I'm so glad. Maybe you're on the east coast or you're somewhere, but I'm so glad that that coincides with the nap. So, yes. Join us again. Please make sure that you are subscribed to the channel and that you get my emails and that you follow me on social media. There are a couple over the summer, there will be a couple Saturdays here or there that we don't do it because of travel or conflicts. When that happens, we always have a premiere video, a live workout that comes up. So there's always something new to do. But the lives are super fun because we get to do this right. Yay. Charlotte, I'm so glad that you. Charlotte has had some time off due to illness, so I'm so glad that you were feeling good. I bet that was challenging just because you had some time off. But look at you. You are back. Teresa, thank you. Thank you. Let's see, Tamika and. Oh, Terrence didn't work out today. That's all right. Oh, he did another one of the workouts the other day. His work today is mowing the lawn. I mean, that counts, right? As long as he's pushing and not riding. Right. But tell Terrence that I am very proud of him for still showing up. And Tamika, of course, always proud of you. Thank you, Jean, for being here. And look, Elizabeth. Yes. All right. So question, Lori. Should I work out every day? This is a question I get a lot. So, guys, real quick, these common questions that we get a lot, I answer them here when I can. I'm often putting out stuff on my social media. We're writing blogs about this. So again, make sure that you're subscribed, that you're following, but these are things that we really get into in depth in the body Fat Athletic Club. Not only do we answer your questions that come up, but we tend to take a topic. This past week, Vivian and I both were tackling the menopause question. We also talked about workouts and nutrition around your cycle, things like that, or just common questions like this, like should I work out every day? So if you're looking for to get more in depth and have a conversation about it, that's where you want to be. But Lori, so the short answer is if you, if it works for you, yes, I do always encourage a rest day. However, rest day days can look different. That can be an active recovery day like a walk or an active recovery workout, a mobility workout. For a lot of people it is about staying on the routine. So doing something every day is helpful. And for a lot of people it is about the mental health benefits and they need to move every day for that. So when we say work out, yes, you can work out in some capacity every day. What I don't encourage is going super heavy weights every day or doing super high impact cardio every day. I think you do want a balance of that. You know, if you're following our calendar, we do get a balance. We have three to four sort of more strength based days. Some are body weight, some are weights. And we have an active recovery which sometimes incorporates pilates or yoga or barre mobility. And we have a more cardio based day. So we spread that out for that reason. Your body needs, needs breaks from formats and from heavy and high intensity. But you certainly can move every day if it works for you. However, you don't have to. One to two or even more rest days, depending on what your body needs and your schedule allows, is totally fine. All right, let's see. Heather is still sore from yesterday. Love the workout 105 in South Texas. Staying hydrated. Thanks for joining us. Oh my goodness. Oh, Amina. Hi, Amina. With, with Mama Tamika. Let's see. Oh my goodness, who else we got? Charlotte missed so much of absolution and ignite, but going back and picking them up. Yes. I'm so proud of you. All right, Laura, what exercises can you do to strengthen the lower back other than swimmers in the floor? So here's what I would say. As I always point out, I have some sort of recurring tightness. I'm working on it. It definitely is because I'm not doing enough of that mobility work. But don't underestimate your stretches. Right. So we often think about the strengthening, but also anything like that, cat, cow, your bird, dog, even just getting that mobility like that down dog, things like that are going to be super helpful. So remember, when it comes to back and lower back stretches are also a big part of it because often it's Flexibility and mobility, and not just strength or weakness. Right. The other thing is that all of your deadlifts, right, your swings, your hinges, like we did, the kickstand, all of that is going to work that lower back. Even though we're focusing on glutes and hamstrings. Another thing you can do is those good mornings, those things that we do in the warmups, stuff like that is super helpful. But obviously, anything in that prone position on the mat lifting like we've done will be helpful. But don't underestimate the stretches. Right, Megan, building on your last answer, if I want an active recovery at a light workout, which one of yours fits that criteria? So I think with that, I would say the ones that have active recovery or mobility in the title, even like the cardio mobility, which has a little more higher intensity cardio but gives you options. I think those are the ones that I would say light workout, active recovery. But if you certainly like something like let's say you like Pilates or you like yoga, I think any of those fit the bill as well, or even the bar. Because, Megan, you're super strong and active and you work out pretty regularly. So I think if you want a light workout, but you want active recovery, that would be a good option for you. Let's see. All right, thank you so much. Does anybody have any other questions? I'm just gonna scroll through and make sure I didn't miss anything. You. I will be releasing information on the YouTube channel on my social media in all the groups about our summer fit series and specifically about sweat. That's coming up in about a week, week from Monday. But let's not forget about this last week of Ignite. Let's push hard. I'm excited about the workouts this week. Again, if you are not on that email list, make sure you sign up below. You will be getting those. Those weekly emails with the workout links. That's the best place to get them because then you have them ahead of time and you can build them into your schedule whenever it works for you. So make sure you're signed up for that and get excited. Oh, here come the kiddos to tell me that it is time. Oh, my goodness. All right, everybody wants to come and say it is time to come have breakfast, right, mommy? Hey, come here. All right, can we say great job, everybody? Okay. All right, team, you have a great weekend, and I will see you next week. Great job, everybody. Bye.