LIVE 35 Minute Total Body Bootcamp Workout - Ignite Day #24

Happy Saturday. Okay. Say it. Maya. I a. I'm Amy. My name is Amy. From Body Fit by Amy. Clearly she's been watching me do a lot of intros. Welcome, everybody. Kai wants to show you his new book he's excited about. Okay, let's see who's here. Can we say hi, Chelsea? Hi, Mariah. Hi, Amy. Hi, Charlotte. Zoe is here. You know who I think might be watching? Can you say hi to Nora? Hi, Nora. Your cousin Nora. Hi, Maria. Welcome, everybody. Hi, Alozia. All right, today we are going to do a total body boot camp. We are going to use some weights. We are going to do some body weight. We're going to get it all in. All right? Jess is here. Maria says, I'm just here to see the kiddos run circles. You guys haven't run circles yet. Run circles. Run circles. One more time. All right. Hey, Kathy. Brett and Kathy are here. Uncle Brett and Auntie Kathy. Welcome, welcome. Cassie is here. School is out. Good. Starting the summer up right. All right, so you will you need your dumbbells or kettlebells or both? And we're gonna do some body weight. Emily is here. And maybe Ryan. Welcome. Yasmine is here. All right, guys, can you say bye and go with Daddy? But I haven't finished it. Okay, you can take your baby and take her inside, okay? Okay. Finish it. He's a boy. Oh, I'm sorry. Hey, Nora. Heard you say hi, Nora. Nora loved it. Say bye, Nora. Or a little bit of whining. All right, everybody, Angela is here. June 1st marks my second anniversary of working out with me. Happy almost anniversary, Angela. We'll celebrate that this week. Natalie, first workout since Sunday. Take it a little lighter. Yep, go for it. Laura is here. Rebecca is here. There you go. Maria, that was for you. I know normally if you've been here before, we say Happy Saturday and then they just immediately go in circles. Oh, Tammy loves Dogman, too. Yes, we're very getting really into books over here. All right, so you. Now that the craziness is out of the way, we are going to do a total body boot camp 35 minute workout. We're going to get it done. Of course. I'm going to give you lots of options. We're going to go in blocks. So we'll have blocks of body weight. We'll have blocks of kettlebells. We'll have blocks of dumbbells. If you don't have one of those, you just use whatever you've got. Jess says there's been a lot of whining here. Today, too seems to be a staple, right? Tameka is here. Yes. Memorial Day weekend. Nicole's so excited for this today. So we are gonna get it done. We are gonna get our bodies moving, get the blood flowing, get the heart rate up and leave with those feel good endorphins. We all know it. It's been a super hard week, especially here in the US So we are here to move and do what we can. Good morning. Julia is here. Husband has the girls that dance. Yay. I'm so glad that you're here. Bonnie is here. Nicole, Excellent. All right, so make sure that you have your weights close by, that you have kettlebells or dumbbells or again, whatever you have available to you. We're gonna go in blocks. It's gonna be boot camp. It's gonna be a good time. All right, so spread out, give yourself some space. Go ahead and start shaking everything out. Let's just take a minute, Connect with that breath, connect with how you're feeling today. Let's let it all go and let's roll through those shoulders. Jess says, I hope the bug zapper has done its job. So a little inside joke from the Body Fit Athletic Club. We do lives every week in the Athletic club, and I was in here yesterday and we had a few flies that had snuck in. So I had the bug zapper going. So it was form feedback and I would be explaining something and we'd hear a big zap, snap. So if you're familiar with the bug zapper, Sandra is here from Kentucky. Ellie is here. Claire is going to do this in the morning. Can't wait. All right, so go ahead, just shake it out. We'll start with that warm up. We're going to take it in a nice deep squat and then I want you to roll through that hip. So as low as you can get for you. I know we're just warming up here, so yes. Laura, let's go. Boot camp. Kayla is here. Man, right on cue. There's a fly. It' like it heard me talking about it, right? All right, well, we'll keep the bug zapper off. It's kind of alarming, so we won't have it on during this workout. Let's take it to that hinge. So hands behind your head. You're just hinging here. Mariah has her weights and is ready working out outside. That's amazing. That sounds awesome. Taking it hinge and up. Now let's add a little knee at the top. Hinge and knee. Just really getting that movement. Ready to go and breathe. Let's open it up here. Big side lunge. Open up those arms. Michelle is here from Ohio. Love it all the way through. Hold it here. Just little weight, shift side to side. So I want you to really lean into the hips. You can reach and reach and take those arms out flat back down and round it up. Paul is not able to stay, but you can do a 20 minute workout. You can get this one tomorrow. Why not hold it here, Roll those shoulders all the way through and let's jog it out. Turn to the side, tap it back right here. Open up the hips. Big reach, dropping down as low as is comfortable for you. And then let's hold it here. So dropping that knee down and up, you can grab onto the wall if you want. Whatever feels good for you. And if you're able, take that hand down, drop that knee already burning for me. And then walk that front foot out. If you're able to stay low, take that top arm up and reach under. Up. So hip opener, but also opening up through the spine, through the back. From here, if you can walk it back to that high plank, or you can take it to those knees, or you can stay up top. Whatever is good for you from here forward and back into that plank. Warming up through the shoulders, getting the core ready to go. And then press up, down, dog. Big stretch back to center. If you're on your knees, you can take it child's pose back to center. If you're able. Press and back. Press and back. Let's take a big step to that other side. Go ahead and come all the way up. You can drop that knee again. Again. Balance if you need it on the wall. There we go. Take it down. Keep dropping that knee. A little bit of screaming in the background. Nothing wrong with that, right? Hopefully, Kurt turned on the music for us. Walk that front foot out. Take that top arm reach under and up. Under and up. Good. Step it in. Round it up. Let's tap and reach across. All right, so here's what we got, team. Instead of our timed intervals like we often do, 40 seconds, 30 seconds like that, we are gonna do timed blocks. So we're gonna have six minute blocks of our workout. All right, so six minutes of body weight, little breather, six minutes of dumbbell, little breather, six minutes of kettlebell, and then we'll finish off with some core. So we're gonna see how it goes. Thank you, Michelle. Happy Memorial Day to everybody celebrating this weekend. Let's take those knees across here to here. Really think about getting that rotation in the torso. Right through here. Yes. So each six minute block will be full body. We're going to get a lot done. So some of it will be compound, some of it will be back to basics isolations, and some of it will be more cardio based. All of it will get your strength. All right, so go ahead and shake everything out. Quick sip of water if you need it. Always good to pre hydrate. We're starting with six minutes of body weight, so make sure you have the space away from your equipment. Ah, right, so we're here. We're going to start our six minutes just with a squat into a lunge. So you're squatting it down, tap it in, tap it back, squat it down, tap it in, tap it back. Are we ready? Catch your breath. Roll those shoulders, core, engage squat lunge. Here we go. Six minutes here. You don't have to actually tap it in. You can just tap it back low. We're not going super fast. We're gonna have some cardio intervals going because it is boot camp. Right? And down and breathe. Keep it moving. Drop those hips. You can go whatever range of motion is for you. And if you need to modify that lunge and just tap it back. That works too. Get low or just do the squat. Yes. Here we go. Breathe. Keep it moving. Yes. We got two more. So one more each side. And then moving on from here, we're gonna add a little plyo. So an option. You don't have to do it. We're gonna go up and lunge. It's a jump on your squat and lunge. If that's not right for you, I just want you to get a little power and then into the lunge. Power up either way, jump or toes, lunge. Keep it moving. Up and lunge. Yes. Up and lunge. Two more. Burn. Right, Last one. Yes. Shake it out. All right, Catch your breath. So a little mobility. We're going to keep that heart rate up. We're still in our six minutes here. We're going to take it out to an inchworm. So you have a few options. You can just take it out a little bit and bring it back, or you can walk it all the way out to the knees or the toes, walk it all the way back. So let's start with that little mobility as that heart rate comes down. Let's get it done. Three, two, one, take it out. So you got upper body and core, but you're also getting that stretch through the back of the legs, right through the back of the body. We often do this in our warm up. We didn't today because we knew we were going to add it in, right? And bring it up. Walk it out. Yes. Walk it back and up. Walk it out, walk it back. We got two more just like this. I really want you to focus on the mobility. That hinge and that big stretch as you go back and then coming back. And this last one, I want you to hold it down, come to that plank if you need to. Come to those knees. All right, team, so we got it from here. Knees or toes? We're just going shoulder tap, shoulder tap, shoulder tap. Looks like this one and then the other. Can you see me? Yes, you can. So lots of core, a little bit of upper. Keep it moving, keep breathing. I know we're feeling it, but you can do it. We got 4, 3, 4, 2, 1. Stretch it back. Yes. Nice team. All right, we're flipping it over on to your back. So we're gonna take it here all the way down. You can take it to that bridge to modify, or we're gonna start dead bug warming up through the core. Look at that clock ticking. We are almost there. We are over halfway there. So dead bug, one arm and the other opposite arm, opposite leg. Again, if you are pregnant or need to modify for other reasons, just take it to that bridge. Generally safe, even if you're early, postpartum healing or diastasis. But listen to your body. Do what's best for you and breathe. If you want to keep it moving, you can add a little shoulder lift to add a little challenge. Right? Breathe. You've got 4 and 3, 2 and 1. Bring it up right here. So we're here. Hands behind. Right. Working our way down, and then we'll go back up. So we're here. I want a little tricep bend and a little reverse bridge or reverse plank. So you're leaning into it and bring it up. Join me here. Bend those elbows. Bring it up. Right, slight bend. And up. If you feel too much pressure in the core, especially again, if you are in that prenatal crowd, then I want you just to press it up from here and down. If that's too much for your wrist, you just take a little stretch break. We're not staying here long, I promise. And breathe. We got four more. Four and up. Yes. Three and up two. Last one. Yes. Up onto your feet. All right, team, we're gonna finish it out. We got 40 seconds left in this 6 minutes box. We're going back to to that squat and that lunge. This time we're Gonna jump our lunge. So you got squat, jump, jump or squat. Tap, tap. Join me. 30 seconds, last 30 squat. And you just get a little bit of extra power on that lunge. Squat, lunge, lunge. Doesn't have to be crazy. We just want a little extra pile as we finish it out. You got 15 seconds. Yes. Stay with me because you gotta breather coming. Then we'll add some weights. Three, two, one. And breathe. Six minutes, y'. All. That went by fast, right? All right, grab a sip of water. See, we're gonna start it off strong to end it strong. Catch your breath. All right, team, so breathe into it. As we bring that heart rate down. I just want you to get some little taps, little cardio mobility. So we are fresh for this next round. Arms and legs here to here. Here's what we got, team. We're gonna grab our weights. We're gonna start with some upper body and we're gonna do the same thing. We're gonna start with one thing. We're gonna work our way back to it. All right, Just as I first thought. We were doing six minutes of squats and lunges. Nope. All right, grab your weights. Get something heavy if you can. We're starting with a bent over row. Roll back, hinge it here. We're going in three, two, one. Here we go. So you're up and down power right through here. Squeeze in the back. So I went really strong through those back muscles. If you need to, you can stagger it, right? Take it up. Another option would be to take it to your knees and breathe. Yvette is just jumping in to say hi. Doing the not so fun stuff at home. Cleaning. Are you sure you don't want to do the workout? Join us later. Yvette. Two more right here. And then bring it all the way up. Here's what we got, team. We're going to take it to that deadlift. Hinge. Hinge and up. Right through here. Hinge and up. Squeezing through and up. Yes. We got four. Three. Take your time with it. All the way up through the back of the legs. Weight stay close to the front of the legs. Now let's put them together. So hinge, row and down. Hinge, row and down. Yes. Hinge. Bring it up. All the way up. Yes. Four more just like this. Four. Squeeze in that back. I really want you to concentrate on the back of the body. 3. There we go. 2. Last one. Two minutes down. Set those heavy weights aside. I want you to grab one medium weight. We got it right here. So we're gonna rack it here. So we get chest, shoulders and biceps. We're gonna curtsy it. We're gonna curl. We're gonna press. You can keep it just like that. We'll get one side and then the other. We're starting all on one side. Repetitions on one side, I should say, but you're racking it here. Cores in tight bicep working shoulders pack. 3, 2, 1. Curtsy Curl, press. Yes. Curtsy curl, press. Keep it going. Take it nice and slow. And up. Right. Curtsy curl. Notice I'm adding a little squat. It is up to you. If you wanna squat with it, take it. Curtsy, curl and squat press. Or you can do curtsy curl up. Yes. Breathe. Four more this side. There's that heart rate. I know. Four. And breathe. Three. And up. Yes. Two. Last one. Down and up. Take it right here, your side. Cross those knees. I want you to take the elbows wide, push into the weight and cross for core. Right? Bring it out. What I'm not doing is keeping it here. Shoulders back. Right here, we got eight. Think about your core, think about your upper. Yes. Breathe. Four, three, two, one. I want you to shake it out. Stretch out that arm. I know it's feeling it, right. Other side is getting the same thing. So curtsy, curl, press. We'll start with no squat. You can add the squat if you want. Zip up that core, breathing into it. Three, two, one. Here we go. Curtsy curl, press. Slow and controlled racket. Then drop it down. Up and up. I like to have this hand out to keep my alignment. It's up to you. It's probably tired, so if you want to take it here. If you want curtsy, curl, squat, press. Yes. Curtsy curl, squat press. Right down. Yes, you can. Good. Four. And breathe. Three. And up. Two. Last one. Good. Take that weight down right here. One. Heavy. We're gonna finish with a snatch or a high pull. So here are your options. High pull, elbow up. High pull, elbow up is power move. We got it, right? Or snatch all the way up and through. Join me. Last 30 seconds. We got it in three, two. High puller, snatch, alternating. Bring it up. High pull, power. Switch it. High pull, power. Up to you. If you can comfortably do that snatch, you're bringing it up, up through your body, right? If the snatch is not right for you, just high pull. I know we're moving through it quickly, but guess what, guys? That second six minutes is almost done. Breathe. Take it up. Three, two. Finish it out. One. Yes. Look at that, team. We are over halfway done with this workout, grab a sip of water, right? Tab it out. So that was my goal with this workout. Nothing crazy. Not worrying about circuits or timed intervals. But blocks. Blocks where we get some little mini rest. But the challenge comes in going through those six minutes, right? Are we feeling it? I know I am. Nia says late. Wanted to say hi. Needed this after the heavy week. Going back to the beginning. Great. We'll see you when you get here, Nia. All right, team, catch your breath. Go ahead and grab a heavy to medium kettlebell. Get those dumbbells out of the way. We're getting it done. I'm gonna give you some time. Right? Okay, team, so start with your heaviest kettlebell, but have your medium close by, because we're gonna start and end with some swings. All right? So if you've never done a swing before, you can just keep that deadlift that we did in the beginning of the dumbbell section just here to here. If you're coming comfortable with the swing, I want to see you get that power. Power it up, let it drop. All right, so shake everything out. We're gonna start with 30 seconds of swings. We're gonna switch or maybe, maybe or don't switch to a medium to heavy kettlebell. Then we'll get in some rounds. We'll end with the 32nd swing. All right, so go ahead and shake it out. Core engage. Take a second. Connect with your breath. Connect with that core. Zip up in that core. Adjust that posture. I know we are moving quickly, but this is it, team. Let's get it done. Hinge it, prep it. 3, 2, 1, power. All the way up. So you're driving it up and through into that swing. Remember, we're going to keep it chest level to eye level. Not much higher. Right? The reason being that that American or overhead kettlebell swing swing, not much benefit there. I actually think it's too risky. And this, you get much more power. We don't need to get the shoulders involved. We want to keep it going. Three, two, one, swing. And relax. Pedal those feet right through here. Catch your breath and grab your medium to heavy kettlebell. All right, team, gun slinger curl. So a few options. You can sling it right here, turn it just like this. One kettlebell or two hands. You're gonna curl to here just like this. Whatever you're most comfortable with. If you can get the power with the one handed, go for it. Otherwise, two, let's get it done. Three, two, one, Power catch, back to center. Power catch, back to center. Yes, you can. Here's your two Hand curl. You're just going across your body. So we're getting a little power, we're getting a little extra abs. Three. Yes. Two. One more. Good. Keep what we've got. Let's add a little lunge here. Catch it. Lunge back to center and back. Sling and catch. Lunge center and back. Or two hands up. Breathe and back. Yes. Four more like this. We got four. And down and breathe. Three. Yes. Two. One more. Good. I want you to keep it on this side, side, lunge, row. Step it out. Same side, side, lunge, row. So same leg staying, arm working hard. Right. Side, lunge, row and back. There we go. Four more right here. Four and up. Bring that elbow up. It's a hinge. Remember, get low, flat back. Two more. Last one. Good. Hold it here. Get your set up self set up for a windmill. It can be low. I'm gonna keep it low for my shoulder. Or you can bring that kettle up for high. Let's get it done. 3, 2, 1. So you're here. Toe out, arm straight up. Little hinge right. Now we're getting that side. I know that hand is gonna get a break in just a second if you're low like me. Good. We got four and up. Three, two. Last one. Good. Switch your hands. We're gonna get all that on the other side. So stretch out that arm, right? We got gunslinger curl. We add the lunge, we go side lunge, row. We go windmill. Let's get it done. 3, 2, 1. Here we go. Sling it, catch. Back to center. Sling it, catch. Remember, you can go two hands. Just go across your body and turn. Watch my knees and my hips. They're pivoting together. You can pick them up if you need to. Yes. Breathe. Pivot. Yes. You got it. Add that lunge right here. So sling it. Lunge and up. If that feels weird to you, take it here. Here. Lunge. Slow and controlled power either way. But get set up in the lunge. We got four right here. Four. Yes. Three. You got it. Two. One more. Good. Take it right here. Side lunge, row. Step it out. Side, lunge, row. And out. Yes. Breathe into it. Four more. Four. Good. Three. Yes. Two. One more. Get set up in that windmill. High kettlebell or low. Let's get it done. We got eight and up. Seven. If you've got that kettlebell high, you're here. Spot the bell or spot your hand. Either way. Four more. We got four. Yes. Three, two. Good. Set it down. Grab your heavy kettlebell. We're gonna go a couple seconds over, guys. We're almost at that six minutes, but so we can finish with a 30 second swing. Catch your breath. Team core engage. We're gonna swing it back. Power it up. 30 seconds over time. 3, 2, 1. Remember, you can always power it up with the swing or you can take it to the deadlift. Power. Drive those feet into the floor as you come up. You're locking up straight. You're not arching the back at the top. You're not hyperextending. You're locking out in that straight position. Power. Try to squeeze those armpits. Our arms aren't working, but we're keeping the lats engaged in the back. Four, three, two, one. And relax. I know. That was six and a half minutes. Sorry about that. Team, grab a sip of water. Look at that. Eight minutes to go. So spoiler, our core round is gonna be less. We're gonna do four minutes. Go ahead and join me down on the mat. No weights. Stretch out those hip flexors. High plank or knees. Three, two, one. We got four minutes. I want you to tap it across. Tap it across. If you're modifying, I want you to tap it back and keep the knees down. Right. But if you can, we're here and back here. Breathe. Four more. Four, three, two. Good. I want you to take it down, down, and up. Elbow, elbow, hand, hand. It's your plank press. Yes, you can. Down, down, up, up. Core is engaged. Remember, you can do all this from your knees. I know we're sneaking in chest and shoulders and triceps, but you can do it. Breathe. Two more. Yes. Here we go. Good. You're going down, down, up, up. Right, Left, right, left. Mountain climber. 4, 3, 2. Other side or knees. Down, down, up. Tap it back. 4, 3, 2. Take it here. Down, down. You can speed it up if you want. 4, 3, 2. But keep it moving. Upper body and core and cardio. Yes, you can. Two more. Down, down. Keep it moving. Run it. Last one. Down, down, run it. Four, three, two. And breathe. Turn it center. Yes, you can. Team, grab a kettlebell. Two minutes to go. Julie, love that kettlebell sequence. I love that you loved it. Chelsea says. Oh, my goodness. Killer set. Here we go. So we're going over touch, over, touch. If you need to modify, I want you to sit up nice and tall. Tall. And just go knee to knee, carefully. Right? If you want to take that, the rest of the core of the back, out of it if you can. We're here and here. Carla. Hello. Breathe. If you want the challenge, press it up. Drop those knees down. Press it up. Up to you. I don't want you to rush. Even though we're towards the end of the workout, I know you're feeling it. 4, 3, 2, 1. All the way down. Few options here. Grab that kettlebell. We're gonna go triceps. If you're not comfortable with that triceps, take it to a press. You'll still get tries or no weight. You can do bridge or you can do leg lower. 3, 2, 1. Right here. So two legs with the triceps slow and controlled. Yes. Down for two, up for two again. If you're not comfortable bringing that kettlebell in the tricep position, you're still gonna get a lot of tries if you just do the press. Down for two, up for two. Like that. Bring them in tight. Yes. Down and up. Down and up. We got two. Last one. Bring it center. Slow bicycle. Eight, seven. Elbow goes to the opposite side. Right? Four, three, two, one. Turn it back over. You can do it on your knees or on your toes. Give yourself some space. We've got our elbows in that genie Plank. You're here. We're going pike and rotate. Join me. We're going pike and rotate. We got 30 seconds. Pike and rotate. If you're modifying, I just want a little tap to the side, right? You can go from your hands. Tap to the side. And here, if you can, little lift. Obliques. Yes. Lift. 10 seconds. Lift. Yes. Breathe. Last one. Boom. Stretch. Bring it up. Catch your breath. Look at that clock team. Did that go fast or did that go fast? I know it's hard, but how about get. We get one more bonus swing and one bonus move. How about that? Sound good? All right. Grab your heavy kettlebell or dumbbells, whatever you want to use. We're going 30 seconds with a swing. Then we'll finish out with a bonus move. It's going to be a good time. We are so close. Hang with me. I know you can. You can modify with that deadlift, or you can power with that swing. Let's get it done. In three, two, one. Here we go. If you're doing the deadlift, you're still getting power, you're still getting strength, you're still getting posterior chain. You're still getting it all, just in a way that works for you. So there is no shame in modifying, as I will always remind you. Power. Lock it out. Zip up that core right at the top as you squeeze the glutes and the hamstrings. Connect with that core. 5, 4, 3, 2, 1. Swing and relax. I know I Know I feel it too. As you know, if it's singing, it means I'm feeling it. All right, so here's what I want. Medium kettlebell on one side of your space, medium dumbbell. And on the other side, we're gonna do a one minute shuffle. You can go here to here or you can shuffle it. When you get to your equipment, it is up to you. It is dealer's choice. You can grab it, you can do a row, you can do a snatch, you can do a curl, you can do a cling and a squat. Whatever you got. I'm gonna call out what I'm gonna do if you want to do it with me. Otherwise, just shuffle and touch. Shuffle and touch. But dealer's choice. Remember, you got curls, rows, press, snatch, anything you want. Bonus. One minute. Then that is it, team. We are cooling it down. Start at one side. Let's get it done. Here we go. Shuffle. Take it here. I'm gonna go row. Shuffle. I'm gonna go snatch. Now I'm gonna do the same thing. Row other side and snatch. Other side. Bring it up. Your shuffle can be a double step, too. I'm going clean and squat. Breathe. Double step. 2. I'm going curl and press. Yes. Halfway there. Shuffle. Clean and squat. Curl and press. Shuffle. I'm gonna stop talking for these last 20. You do, you shuffle whatever you want with that weight. Yes. Halfway there. Shuffle, clean and squat. Curl and press. Shuffle. I'm gonna stop talking for these last 20. You do, you shuffle whatever you want with that weight. 10 seconds, team. Finish it out strong. You can pop it back too. I forgot about that. Pop it back. 3, 2, 1. Yes. Breathe. Tap it out, team. Feel it. Feels what you're feeling in your body, right? Breath. Heart racing. Muscles fatigued. In a good way. Feel those endorphins. Feel how strong you are. Feel how competent you are, how capable you are. Even if that was hard, as you can tell, it was hard for me, it should have been hard because. Because you're working hard. Because you're challenging yourself. You're showing up. Feel it. Close your eyes if you have to and take a minute and just take in that feeling. It's been a really hard week, team. I know for a lot of you, even harder depending on what's going on in your life. And I want you to remember when these times are tough, we're going to keep showing up, right? We're going to keep showing up. We're going to keep fighting. We're going to take action. We are going to make ourselves Stronger and better to make everything stronger and better. Right? We're going to show up for ourselves. We're going to show up for the people that we love and the people all over. Roll those shoulders. We're going to get a quick little. A little stretch. Yes. We can be done now. Angela Julie says, I did not expect that. You know, truth be told, I didn't either. I knew what I had in mind. I knew we were gonna do those blocks. I knew the exercises, let's get a little hamstring stretch. But I knew we wanted to bring it today that everybody was showing up for a reason. And that's just what we did. Maybe we gotta get put more workouts like put this on the schedule. What do you think? Maybe sweat is coming, team. And I don't just mean sweat right now, because sweat is coming right now. But on Monday, we start the first month of our Summer Fit series, Sweat tread and sculpt. Let's stretch it here. So if you're able to hang out for a few minutes, I'm going to do a Q A and I'm going to start by telling you about the Summer Fit series free fitness challenge on the YouTube channel. You just need to make sure you subscribe. Subscribe to the channel and also make sure that you're on my email list. All that information is in your description below because the emails are where you get the monthly and the weekly calendars. The weekly calendars include the links early so you can do them early if you can. Little hinge here. Breathe. So make sure you're on that email list. You get everything you need. And then if you are able, this is a great time to join us in the Bodyfit Athletic Club. We're going to be covering so many topics. You're going to get that extra support and you're going to really get the most out of your journey. So I'm going to talk more about that. Also answer any quick questions that you have. Jess says saving two Favorites playlist. Jess is just getting back into everything after an injury that was quite the one to start back with with your impact. Olivia, still feeling sick. Oh, that was hard. Yeah. Take care of your body. I know a lot of us are recovering. Michelle is going through a tough time, but I am glad that you are here, that you showed up. Thank you so much for being here today. One more time. Hand on your heart. Hand on your belly. Big deep breath on. Breath in. Feel it, take it, take it. Throughout the rest of your day, your week, One big, deep breath in. Right through here and Ow. You did it. That was your total body boot camp workout. Great job, everybody. All right, team, huh? Grab some water. I'm gonna grab my computer. I'll see what questions you may have for me. I'm going to talk a little bit about sweat. Mel says, I knew a fly would make a special appearance. Listen, if y'. All. We do live events every week, two to three. No, at least three times a week, sometimes more. In the Bodyfit Athletic Club. Vivian does a nutrition Tuesday. I do a workout Wednesday. And then we alternate our Fridays. We have fat versus fact. We have form feedback, which was yesterday. We have a fitness Friday. So we go live. We're talking to you directly. We're interacting everybody in the club and usually we get through it. Yesterday was crazy because there were flies and I. If you could have seen me, you would see where my weakness is. And it is, in fact, bugs. I think I'm a pretty tough person until it comes to bugs, so it was hilarious. That's what Mel is referring to. All right, team, so, huh, if you have any questions, put them in the chat now. Kate, thank you so much. Want to in my face for sure. Oh, Julia says you made me cry. Oh, I've been crying a lot this week, so I feel you just. We have. We have to focus on what we can do. Right. And that starts with taking care of ourselves. Right? All right, let's see. Jess, felt good to swing the kettlebell. I think that was your first swing back, right? Hi. Denise from Sweden. Hard, but super fun. Fun. Dorothy and Denmark. Melanie. Love the blocks. Body weight. To dumbbells. To kettlebells. Yeah, you know, I do have a couple, as you all know. I have all. A lot of the Monday workouts are with weights, which means you can either use dumbbells or kettlebells or both. I usually switch between the two. Sometimes we do a circuit of each, but we don't. And we throw in body weight stuff. But maybe that's. Maybe that's a new format. Boot camp with getting it all in. Those blocks were fun, right? Tamika, hit the thumbs up button. Oh, thank you so much. So we can put amy in the YouTube algorithm to continue to grow her channel. I appreciate that so much. Tamika. Yes. Please know, guys, that anytime you like, you hit that thumbs up anytime you comment, and especially if you subscribe. That helps me grow the channel. You. You can also share the videos. If you liked a video, you can hit share. You can put it on your Facebook, you can put it on your Instagram, whatever It is, and that helps a lot, too. But please subscribe, like and comment and also when you comment on the other videos, when we're not interacting, I love to hear from you. I love to know. Oh, I really love that. Oh, that was really challenging. Oh, that was. I had a little trouble keeping up with this. That was a little, you know, whatever it is, I love hearing from you. So let me know. Charlotte, also getting back after an illness, that was quite the workout to come back to, thankfully. I know that you know your body, Charlotte, and you know how to modify, so that was good. Yasmine says, I noticed I've gotten slimmer on the arms and legs, but my mommy tummy is more noticeable. What am I doing wrong? You're not doing anything wrong, Yasmine, I promise. What happens is that often if we are not familiar with breast breath support and with core engagement, and if you have had babies, which it sounds like you have, then what happens is when we recover, because we don't get a true recovery, we have to take care of babies, we often end up doing what we call backwards breathing. It starts in pregnancy when we don't have a lot of space and we breathe up and then that pushes the pressure down. So we inhale up, we exhale down. And how that can equate in our workouts, let's say we don't know how to proper breathe and we're doing like a goblet squat. We're pushing the pressure down and out and that goes right in that mummy tummy area. Right. So check out my postnatal core workouts. If you've never done, if you didn't get a proper core recovery after going through pregnancies, which again, a lot of us don't, you need to reconnect with your core. It's not that you're doing anything wrong, I promise it. It's that you just need to learn to breathe correctly or breathe correctly, engage all of the core. So again, because our core gets stretched out and weak during pregnancy, of course it does. And then we have to go into these things like holding babies 24 hours a day and taking care of kids and all the other things, we don't get to actually recover. Other muscles compensate. So sometimes it's just reminding that deep core and the pelvic floor how to engage not only on your core core work, but while you're doing everything else. In a workout like this, where we're moving quickly, that breast support is super important. So it may just be going back to basics with your core Learning how to engage, pulling everything in and up instead of inadvertently pushing it out again. I don't think you're doing it intentionally. This is super, super common after we've been through pregnancies. So check out postnatal core and start back with the core recovery. All right, team. Oh, let's see. What else do we got? Kayla is here. Charlotte liked the format. I definitely was not keeping up. Listen, I know that's what's hard about that workout. You kind of do have to just jump in when you can about that format. But again, I know you know how to modify. Love the bonus move. That's good to hear, Lori. I know some of you, I. I'm kind of that. That person that wants to be just told what to do. So that's why I was trying to give you those cues. But sometimes it's nice just to be like, you know what? I'm just going to shuffle. You know what? I'm going to do the same thing every time to give you that permission. Thank you, Tameka. Been healing my scars on my shoulders. And if you've been following my journey on Instagram, they are getting better. Right? And again, being proactive. Get your skin checks, people. All right, let's see. Anybody have any other questions? Lucy says, love your energy keeps me motivated. Lucy, thank you so much for that. Because I did not sleep well. The kids were up during the night, and it was just one of those nights, and I was like, oh, I'm so tired. I was complaining to Kurt this morning like, my body's achy. I just feel like I never recover. I'm feeling so tired, and now I'm feeling better. It was a little bit of fake it till you make it in the beginning. Right? But it's that five minute rule that I always tell you. If you're feeling low energy, give yourself yourself five minutes of movement, and usually you start to feel better and you want to keep going. So I feel a lot better than I did a couple hours ago. So let's see. Any other questions? Put them in. While you're putting them in, I'm gonna scroll back and make sure I didn't miss anything. Emily was dripping sweat from the first round. Me too. All right, so yes, Mel, I probably did have some flying nightmares. All right, so sweat. So Summer fit. We're doing a whole Summer Fit series. I know it's not summer for everybody around the world, but for a lot of us, especially in, you know, North America, it's summer. So we are doing a summer Fit series. June July and August are. Our goal with Summer fit is to show up and keep moving. We can have a lot of other goals within that, but our goal is just to keep showing up. For a lot of us, summer gets busy, kids are out of school, we take vacations, schedules are off, routines are a little bit different. So the goal is to keep showing up, whatever that looks like for you. We're going to have a little bit of a different focus each month. Sweat. We are going to focus on you guys. You guessed it, on, in interval training, cardiovascular endurance, building our stamina while we also get strength, while we also get core, while we also get mobility. Not a ton is changing. You're still going to get full body strength, cardio, mobility, all the things that we get every month. But we're going to have a little extra focus on that during the month of sweat, which is June. Then we go to shred, which is in July. We're going to focus a little more on strength, on honing in on that strength strength. Then August, we tie it all together with sculpt. So again, you'll still have your full body workouts, you'll still get everything in in that calendar. We're going to have a little different focus within the workouts then in the athletic club. That's where we really get focused. So Vivian, our Body fit dietitian in the athletic club, if you join, you get direct access to her. She is going to be focusing on hydration, answering all of your common hydration questions. How much water do we, we really need? What's the best way to get it? Is sparkling water, carbonated water, the same as regular water, right? All of those questions that we get a lot. She is going to be breaking it down. She's a registered dietitian, nutritionist, extremely knowledgeable, so fun. We call her sassy and classy. So come join us for that. I'm going to be talking about endurance. I'm going to be talking about your different types of workouts, your hiit, your high intensity low impact, your, your high intensity resistance training, all those things we talk about to build our endurance and our stamina. I'll be breaking that down as well. Same thing as we go through the summer sweat starts on Monday. We have a promo code. It is in here. You can use the code sweat for half of your first month if you just want to try it for a month. Or you can still use body fit 100, get a hundred dollars off the year. Would love for you to join us. Listen, commit to three months in the summer Just to show up and keep moving, get that accountability, get that show up and keep moving. You know, that's all we got to do this summer is just to keep it moving. So join us if you can. Let me know if you have any questions. Some people are in the Athletic Club. Mel, Charlotte, Chelsea, all of you are chiming in. They can really tell you the benefits of the Athletic Club. Thank you, Chelsea. All right, so let me scroll back while I was talking. Chelsea, I was finally able to do squats and lunges without pain. Pain, yes. My quads, knees in have been so sore for so long I couldn't do them more rest days and eating more plus protein feels so much better. We talked about that this week in the Athletic Club. Sometime the answer is not what you think. Sometimes it is more rest and more food. Less workouts and more food. Right. This is, these are the things that we really break down. Maybe you need a little more protein. Maybe your muscles need more time to recover. It's not always more, more, more, more exercise and less food. It's often the opposite. So let's see. All right. I'm so glad for that, Chelsea. Charlotte did cardio mobility stretch this morning was a great warm up. Yes. I sometimes do more reps on one side than the other. Would I get lopsided, stronger on one side? Not likely. Unless it is a whole lot more or different weights. It would really take a lot for you to be that off. It's always a good idea to try. I mean, usually when we do timed intervals, you know, you're getting however many you get in the time and there was one side you might be slower or one side you might be a little tighter or a little stronger, whatever it is. So I wouldn't worry too much about that if it was wildly different. Like you were getting 20 on one side and five on the other. Not a great idea. But again, it would take a lot for your body to truly be off balance. We do tend to have a dominant side and sometimes it's different for different things. So we do want to pay attention to that and make sure that we are working those sides. So that's why we do a lot of unilateral things, right? One sided rows, lunges, things like that. So we can really make sure we get them both in. So I wouldn't worry too much about it. Kayla likes to be told what to do. Katherine feels better after this workout too. Katherine with a newborn and a five year old. Charlotte. I'm, I'm back to being slow for squats. And lunges, but I'll get there. Listen, slow and steady runs the way wins the race. You know that. Mariah, more like this. All right, Laura. I love the dumbbells. To kettlebells. Like more of this. Let's see. Chelsea. Saying. Amy, Vivian, and the BAC have helped me change up my training and eating to help my body heal and function better. Oh, so glad. All right, Emily. I dislike the reverse plank and triceps. Is there a modification? It bothers my shoulder, so I can't do more than a couple. Yes. So a few options. If you want it to stay here again, you can take this part out of it or this part out of it. You know, sometimes I do both. Sometimes we do one or the other, but if this feels fine, just do that. If this feels fine, just do that. Otherwise, if. If it's the whole move, I would just take a dumbbell or a kettlebell and do an overhead triceps. You're still getting the opener, the chest opener that we get from being in this position, and you're still working the triceps. So just have a weight close by. If you see me going into that move, and just take it with your overhead triceps. Always an option. Let's see. All right. Carla loves the workouts. Love kettlebell, especially. Melanie says, in the beginning, I didn't alternate my lunges, but knowing Amy, I knew it would balance. All right. All right, team, so I'm gonna wrap it up here. It is a holiday weekend. Mel says Vivian and Amy get spicy during the moves, too. I love it. Yes, I get spicy during the moves. Vivian will get spicy. Talking nutrition and also spicy. We also do. She does recipes every week. And, guys, they are amazing. Amazing. And what I love is they are not super difficult to make. Always delicious, always nutrient dense, but not so crazy that I feel like I couldn't do it. As you may have known, I am not. I don't love cooking. Thankfully, I have a husband who does. Speaking of, I'm gonna go have some brunch. Guys, have a great holiday weekend. Please take care of yourself. Please honor your body, get some rest, get some movement, get some water, whatever it is for. For you, enjoy the holiday. For those who are celebrating, sweat starts on Monday. All your information is in the description. I'll make sure that it is there. Would love to have you join. If you've been thinking about the athletic club, this is a great time to do it. If you're just going to join us for the fitness challenge, make sure you hit that. Subscribe button and that you are on the emails. First one goes out tomorrow. Have a great weekend everybody. Thank you for joining me today.