Live No Repeat Kettlebell Workout

All right, Maya. Coming. Oh, we are live. Say good morning, everybody. Happy Saturday. Welcome. I am Bodyfit by Amy. This is your Saturday. Okay. Okay, okay. Live workout. Kai wants you to know that he has his side sunglasses on. Maya is counting the timer. Today we are doing no repeat kettlebells. Do you like what these are? Okay. It is going to be a fun workout, as you guys know, with no repeat. Okay, guys? Okay, okay, okay, okay. With no repeat, it goes by quickly. We are going to have a good time using our kettlebells. Use whatever you've got. If you don't have kettlebells, you can use a dumbbell. You can just show up and move your body. That is the goal. Let's see who we have here today. Who is joining us? All right, I can't see my screen right now, but thank you for being here. We're going to get started in just a second. All right, guys, come here, come here, come here. So make sure you have your dumbbells. If you have options to go a little heavier, it's always good. Hey, let's see. Laura is here. And hi. From Greece. Cynthia, Maria, Simone. Can you say hi, Simone? Hi, Sun. Mom and Laura, they said hi, kids. Brittany, Antonella, Charlotte is here. Yay. Awesome, guys. Jessica and Andrea and Hey, hey, hey, hey. Okay, okay. All right, guys. Kayla, you are here. Yay. I'm so glad that you made it. You guys, after the. Okay. We are especially loud today. Happy Easter weekend. Yes. To everybody who is celebrating. Paula, you are here in Canada. Jeffrey, Jeff and Carrie. All right, guys. Okay, time to go. One more thing. Okay. And then you go. One more thing. Yes, one more thing. Happy Easter. All right. Maya, can you go with daddy? Can you buy? Okay, I'll take that pen. Thank you. All right. Go with Daddy. Go with daddy. All right. All right. Okay, thank you. Hey, Sarah, you are here. Monique in Hawaii. Brenda. Thank you, guys. Ava event in Texas. Woo. You guys, it is crazy over here today. Oh, man. All right, let's just enjoy the quiet for just a second. Nicole, you are here. Thanks for joining Zoe and Oh, yay. In Los Angeles. Me too. All right, guys, seeing so many fun faces from. And by faces, I mean your names from my Body Fit Athletic Club. If you are not in the club, I'm gonna give you some more information at the end of the workout. So if you've done my live workouts before, we're going to get through the workout and then I will hang out for five or 10 minutes. I will take any questions you might have. And also I'LL give you a little more information about things coming up in the Body Fit Athletic Club, which is an online community where we have new monthly challenges, workout calendars, nutrition guide, direct support from other body fitters and from me and from Vivian, our dietitian. It's a really fun place to be. And what we have coming up for the month of April is April Absolution. So we're going to be doing all about the core. So full body. We'll get everything in, but with an extra focus on our abs, on our core, Getting strong, getting our function back, good posture, all of the things. So I'm going to talk more about that at the end, but it starts on Monday. Would love to have some new faces in the group. Yay. Oh, Dimples here. Awesome. Yay, you. Oh, good job, guys. Brittany, I love how you include the kids. I know it's always. You guys know it's always chaotic in here, but that's how we started out when we're all. We have to all be in here setting up. Awesome. Hey, Valerie in Canada. Yay. Denise, you are here. You made it. Awesome, guys. Okay, so we're gonna get started. Make sure you have your equipment out of the way where we can get some space to move. I'm gonna grab a sip of water. Make sure that you have some water. Hey. In the Czech Republic. Awesome. All right, guys, so let's go ahead and start with a little march. You can march, you can jog. Let's just roll through our shoulders to the back and to the front. Let's just get centered. Breathe. Let's connect with our bodies. Let's get ready to move. We'll take those arms here to here. So we will keep this warm up short. It will serve as movement prep for the exercises that we are going to do. Let's open up those arms and breathe. And then let's step out into the side lunge. Open it up here to here. Here we go. And then up and down. Swing it up. Add a little hinge through your hips. Hopefully you're starting to feel warm muscles, warm heart rate. Getting up, feeling less tight than maybe you started. And then let's reach it down, reach it up, reach it down, reach it up. And then if you want, walk it out. If that doesn't feel good for you, you just keep the reach down, the reach up. But if you're able, walk it out onto those hands, Strong core, walk it back. So with this inchworm warming up through our spine, through our core, arms, legs, all of it. So let's get two more right here. And last one. And back. Let's take it flat, back down and round it up again. Warming up. Through the back, through the spine. Come here. Roll those shoulders as we gently push up on the inside of the legs. Good, good. And walk your feet in. Round it up. Tap and reach across. No repeat kettlebell today. So exactly like it sounds, we're going to be working with the kettlebells. I'll be working between my 15, 18, and 25 pound kettlebells today. I want you to work in a way that works for you. I will give you lots of options as normal. And I want you to be where you are today. Today. You know what I always say, if you showed up for this workout, you are successful. You're here, you're moving. That is all that matters. Let's bring those hamstrings up. So work in a way that works for you. I want you to be challenged. I want you to feel it, but I want it to be sustainable and make you feel good for being here. Right? So pull those behind. So lots of options. No repeat. So we're not going to worry about intervals today. I know you guys like to know what our timing is, what our rep range is. We're just gonna go for it. And in a lot of these no repeat workouts, sometimes we're gonna build. That's what we're gonna do today. So stretch it out. So we'll start with one thing. We'll add on. We may add a little burn set at the end, but once we are done with it, we are done with it. The only exception with the no repeat with kettlebells, we're going to do the swings a couple times, but we're going to mix up how we do it. We're. Let's go back to those hamstring curls. We're going to mix up how we do it. And also, if we have a right and a left leg, sometimes you're like, but wait, we already did this on the right side, right? We gotta do left side, too. All right, so you stay here with those hamstring curls. Hands here to keep your heart rate up to keep moving. Watch me for your first move. So I'm gonna grab my 15 pound kettlebell. You grab whatever works for you. We're gonna do a reverse lunge, so. So if you can, you're going to drop it all the way down. If you need to, you can just do the tap back, depending on how your joints are feeling. What works for you in a lunge? We're going to lunge it back. We're going to take it to the side, and then as we come up, we're going to take it to the halo. Then we're going to lunge it back to the side. Halo. We're going to start with the lunge. We'll add on the rest, and then we'll do some pulses and some holds. All right, go ahead and grab your kettlebell. I know it's gonna sound like a lot, but we're gonna get through it quickly. So kettlebell in the center. Zip up that core. Pull everything in without holding your breath. Holding it right here. Good posture. Alternate your lunge. Here we go. Drop it down. So just the lunge to start off with. I want everybody to get a feel for that lunge. Get settled into your balance. Drop it down. Bring it up. Yes. Good. Keep it going again. Remember, if you need to just tap. You can do that too. That works. Tap. Good. Two more. Now let's add a little twist. So we're gonna lunge. Turn over the knee that's in the front. If you are pregnant, early postpartum, or still working on healing a diastasis recti, you don't have to twist too much. Just hold it in the center. Good. Keep it going. Drop it down. Yes. Hopefully that heart rate's getting up. Balance right. Now let's add the halo. So watch me one time. We're gonna lunge and twist. We're gonna come up. Halo around our head. Other side. Lunge and twist. Halo around your head. You can tell it's going to throw your balance a little bit because we go one side to the other. Lunge and twist and back. So you do what works for you. If you need to stick with just the lunge or just the lunge and twist, totally fine. You can add that halo. Keep that heart pumping. Keep everything working. Go for it. We're almost there. Here we go. Here. Yes. Two more. Good. Last one. Good. I want you to watch me here. We're going to take it behind your head. Triceps up and down. Right? So we're staying here. Don't worry. We're not done yet. Elbows in. If you need to take it a little lighter, you can, but try to keep those elbows in. Four, three, two. Watch me here. I want you to lunge it down. We're going to pulse and twist. Pulse. Three, two, one, halo. Triceps. Same leg. Three, two, one, Halo. Stop it halfway. Triceps. Keep it going. Three, two, one, Hoo. Triceps. One more time. Three, two, one. Halo. Triceps. Hold it here behind your head. Pulse. Three, two, One. Same leg. Drop it down. Three, two, one. Same Leg. Drop it down. Two more. Three, two, one. Drop it back. Last one. Three, two, one. All right, other leg. Drop it back. Pulse down. Three, two. Pulse in the legs. Bring it up. Right. Halo falls. 3, 2, 1. Halo. Triceps. I know. Now I'm confusing myself, right? 3, 2, 1. Around. Up. One more. 3, 2, 1. Now pulse your triceps. Same leg, behind your head. 3, 2, 1. Drop it down. Bring it up. 3, 2, 1. Drop it down. Bring it up. Three, two, one. Drop it down. Last one. Three, two, one. Oh. Drop it down, guys. I know. That was a lot of moving parts. I threw that tricep in last minute, right? Shake that out. All right, so let's get a little cardio mobility while we give our hands a break from holding the weights. We're gonna take it here. Let's go. Up, up. So you're going side to side. I want you to really think about getting that hip up and really reaching long with the arms. So here we go. To the side. Center, side. If that feels too weird for you, you can just keep it center, but really reach. Pull the knee in. Right? All right, you keep going. I'm gonna talk you through your next move. All right, I know that was long, but that's kind of what we're looking like. We're done with that segment. All right, cardio mobility. You go. Watch me here. We're gonna keep our windmill low. We're gonna start here. We're gonna take it with that windmill. Drive that hip out. We're gonna add on to a little front knee. Side knee. We'll get both sides. So go ahead and stop that cardio mobility. Grab your kettlebell again, right? Reach that hand up, toe out. Everybody's keeping the windmill low for this because we'll do later in the workout. Not a repeat, but a high windmill. All right? So toe out. Reach it up. Here. Start with just your windmill. Here we go. Drop it down. And here. Here we go. You're looking up at that hand. Kettlebell is low as we come up. Really working in those side abs. All through the core. Two more. Last one. Now let's add a front knee. Side knee. Watch me take it down. Bring it up. Front knee, side, knee. One more time. Take it down. Bring it up. Front, side. Keep it going. Down and up. Front and side. Down and up. Front and side. Two more. All the way through. Down and up. Front and side. Last one. And up. Front Keep the knees. Kettlebell here. Front and side. Front and side. Yes. Good. Nice and strong in that stationary leg. Three. Yes. Two. One more. Good. Relax. Did you feel those obliques working? All through the core, but specifically those side abs. Let's take it other side. So switch your hands, toes out. We'll start with just the regular low windmill. We'll add those knees. We'll finish with just the knees. Reach up. Here we go. Take it down. Down and up. Remember, we're nice and wide. Looking up at that hand. Yes. Down and up. Breathe. Two more just like this. And up. Last one. Let's add that knee right here. Down and up. Let's go front. Let's go side. Here we go. Down and up. Front and side and up. Front and side. Yes. Two more just like this. Are you feeling those obliques also? Hopefully that heart rate. Good. Just your knees. Kettlebell to the side. Front and side. Make them different. Front and side. Yes. Four more. Four, three, two. One more. Yes. Relax. Awesome, guys. All right, we're gonna take it to a swing, and then we get a little breather. I know it's a long first circuit, so grab whatever you want to use for the swing. I'm gonna go heavier with my 25. It is up to you. We usually put these swings about midway into the workout or at the end, so we're already warmed up. So we've gotten through those first 10 minutes. We should be good. If you've never done a swing or if you need to modify for any reason, I want you to keep it with that deadlift right? Just here to here if you can. Let's swing it. Roll those shoulders back. Hinge here. We're going to hike it like a football. 3, 2, 1, power up. Here we go. Remember, on this swing, we're gonna keep it chest level to eye level or below. Even if you're just getting it here, that's still the proper swing motion. Drive it back, lock out at the top. You're locking out without arching your back. We're coming straight up. Keep it going. Here we go. 8, 7, 8, 6, 5, 4, 3, 2, 1. Swing and relax. Let your kettlebell go here. Pedal those feet. Stretch your back, especially that low back. Grab a sip of water, team. I know that was a long first circuit, but we got through a lot, right? Grab a quick sip. I'm gonna keep you moving. So back to some mobility. Haha. Let's just take it here. So you're gonna do a half squat, Reach it out. Half squat, reach it out. If you want to get lower you can, but the important part is the big reach here to here. Stretch out the hamstrings because we just worked them. We're about to work them even more. And stretch out those arms nice and wide. So you go with that cardio mobility doesn't have to be high impact. I'm going to talk you through our next move. Another thing where we have two sides. Heavier kettlebell. If you got it, I might switch to my 18. We'll see. We're going to take it to a staggered deadlift. So kickstand. This foot is behind, and I'm going to hinge. I'm going to do the row and come up. We're going to start with that, then we're going to add a curl. Now, a couple of things. I'm assuming you're going to go heavier, if you can, with that row. So our curl is then going to bring it up looking like that if you need to. If you have something heavier, I want you to stay heavy for the row. Then use this hand to give you a little extra help. Just like this. Right, so. So it's going to be deadlift row. Then we add on to the curl, and then we'll do some pulses like normal. Right? All right. So grab that kettlebell. Whatever side you're in, go ahead and shake out that cardio. Hopefully your heart rate is up. Stagger here. So kickstand this back leg. Just gives you a little bit of balance on that toe. Shoulders are back, core is pulled in, zipped up. Here we go. So we're going to stagger down row, all the way up. Starting here. Down flat. Back row looks like this. So that elbow comes right up by your body. Try to get that elbow all the way up. Sometimes we have a tendency to stop it a little short. You're still getting those muscles working, but if you can, all the way up, really squeeze, push out of that front heel. Two more here. Last one. Now let's add on to a curl. So all of that down, curl it up. It's a little bit of a power curl, kind of like a slinger, but let's do it here. Row. Catch it at the top. Down, row and catch. Yes, good. Four more down. Use that hand if you need to. I know it's a lot. It's heavy. And up. Two more. Yes. Last one. Good. I want you to hold it here. Let's go. Down, knee up. Down, knee, up. Just a little tap. Use this hand. Four more. Four, three, two, one. Drop it low. Right here we're Gonna pulse the row. Three, two, one. Bring it up. And step three more. Like that pulse. Row three, two, one. And up. Yes. Two more. Three, two, one. Last one right here. Three, two, one. Relax. That's all we're gonna do here. Stretch that out. Grab it here. Stretch that arm to the back. Right. Shake those out. Let's get that other side. I know it's slow, it's a lot of moving parts, but you can do it. Give that arm a break. Starting with the row, we're switching our legs, switching our arms. We'll get all of that in. Here we go. Kickstand. Down, row, all the way up. Down. Yes. Good. Elbow up and up. Good. Remember, we're trying to keep it where we bring it all the way up, so we have a tendency sometimes to stop here, but we want to come here. Two more. Down and up. Last one. Let's add that curl. So here, row. Power it up. Catch it at the top here, row. Or if you need to, use that opposite hand to give you a little spotter. Right? So then we get both sides working. Biceps. Four. Yes. Three. Good. Two. One more. Hold it here. We're going down. And up. Down and up. Yes. Use that opposite hand. I want both four up. Three, two. Let's pulse it down in our row right here. So stagger pulse. Row. Three, two, one. And up. Three, two, one. Or just here? Two more. Three, two, one. Last one. Three, two, one. Yes. Good. Give your hands a break from that. Stretch that back. Stretch that here. How about some cardio mobility before we get a little core? All right, guys, so since we just did the back and the buys. Thumbs to the back. Side lunge, thumbs, side lunge, thumbs. Really push them back. So we stretch out the back and then pull them forward here to here. And breathe. If you want to take it a little quicker, you can jump it through. But I still want those big arms. Thumbs, hands. Right. Open up the chest, open up the back, Stretch through those biceps. Get low in the hips. 8, 7, 6, 5. It's okay if you're going faster or slower than me. You do. You. Three, two, one. Relax. All right, guys, bring it down. I want you to take it into a high plank position with your kettle bell in the front. Watch me here. We're going to have hands on either side if you need to modify. We're going to tap it back, Take it in, tap it back. Take it in. Just like that. Stay on your knees if you can. Zip up in the core. Lift it up. We're going across. Here we go across and back, across and back. What I want you to think about is pushing away from the mat as you bring the knees across. Another modification would be to do this standing. If that feels better for you, push away from the mat. Lift in the center. Take those knees across. If you want to add on, watch me here. Tap the bell. Tap the bell. Breathe. Yes. Or here we're tap back, tap in, Tap back, tap in. Yes. Core. You can do it. Four more. Four, three, two, one, and stretch. Good, guys. Let's take it to another swing. How about it? Grab your heavy one. If you can bend your knees to get it. Remember, you can modify with that deadlift. I know we just did those staggered deadlifts, so we just got a lot through here, but let's finish it out with a swing, and then we're moving on. It's almost time to take it all down to the mat, guys. Shoulders back. Zip up in the core. Hinge it here. Deadlift to modify or swing it. Ready? Here we go. Prep it back. 3, 2, 1. Power up. Breathe so audibly. Get that breath out. Push all your breath out. Then big, deep breath in. Keep it going. Yes. You got it. Let's go. Eight. Squeeze. Glutes, hamstrings, core back. Four, three, two, one. Swing. And relax. Pedal your feet. Stretch that back. Get a little breather right here. Grab some water. Yes. We are working our way through this workout. I know those circuits, those sets feel long, but look at that, guys. We're getting there. Well over halfway through. All right, so let's grab our kettlebell again. Speaking of those side lunges, let's take it to a transverse. So transverse, we're opening up onto the diagonal. If that feels weird for you, you can just take it laterally. Open it up, Sit low, bring it up. We're gonna sit low. Bring it up. I like to bring that toe up in the front because that gets me a little bit of that stretch and forces me to go a little lower again. Modification. You can just take it regular side lunge. That works too. We're gonna add on as we go. Here we go. Open it up. Sit low, back to center. Start with just this. We'll add on as we go. Breathe down and up. Four more here. Open wide. Four, three. Yes. Two, one more. Watch me with the arms right here. So we're gonna sit low, circle. It's gonna throw your balance. Keep it close. If you need to sit low, circle. So your circle goes here to here. If that pulls on your back too much, you just keep it center. Here we Go down. Circle, pull to your chest. Low circle, pull to your chest. A little bit of momentum. Arms and legs. Yes. Good. Four more. Keep it going. Think about it. Around, pull, tight. Low. Around, pull, tight. Last two. One more around. Pulse it here. We're gonna go three, two. Don't worry about your circle. Press it up. Three, two, one. And press three. Get low balls. And up. Three, two, one dot let's go. Four more. Four. Good. Keep it going. Three. Last. Two, two. One more. Yes. And up. Catch your breath. Good, guys, stay right here. We're going to take it to a windmill one more time. This time, it's a high windmill. If you need to modify totally fine to keep it low, just like we did before. Bring it up right here. Rack it, press it up. Here we go. Down and up. We're going to keep it simple. Only eight. And just like this. Whoo. Breathe. And up low if you need to. Four more. Four. Up. Three. Slow and steady, even though that heart should be pumping. Two, One more. Yes. Good. Bring it in. Switch your sides. Rack it here. Turn that toe out. Bring it up. Take it down. And up. Yes. Take it down and up. Breathe. And up. Good. Four more. Four, three. Yes. Two. One more. Whoo. Catch your breath, guys. Can we do one more swing? I think we can. Let's get it going this time, guys. If you want, we're gonna do that hand off at the top. So what that looks like. Let me show you. First, you can just keep your regular swing. Or if you want, you get that swing going, then you hand off. Switch. Hand off. Other hand goes to the back. If you don't feel comfortable doing that because you're swinging something heavy, just keep the regular swing. Just a little bit of a mind thing. Get the core working. But regular swing is fine. Or just your deadlift. Let's get it going. Zip it up. Prep it. Here we go. Three, two, start. Regular power up. Yes. Up and up. Or hand off. Up. 1. Hand it off at the top. Up to you. You don't feel good about that. You just keep it regular. They're pretty much the same. Just a little bit extra work. Keep it going. 8, 7, 6, 5, 4, 3, 2, 1. And relax. Good. Paddle your feet. Team. All right, let's take it down. Grab some water. I think we need a lot of core, right? We got some core with those windmills. Foreign. Let's take it up right here. All right, guys, with that kettlebell down on your side, if you need to modify, especially if you are in my prenatal, postnatal, early Postnatal diastasis recti crowd. You're going to take this to a bridge. But watch me here, guys. Breathe. We're going to take it with one side on a chest press. If that's too much for you, we're going to keep it together. But if we can, we're going to do a bridge or one sided bicycle here to here. If your kettlebell is too heavy, we're still going to do one side, but two hands. And again, if you need to modify, especially pregnancy, let's take it with that bridge. All right, makes sense. So one side, take it down. This hand can be out, feet up or in the bridge and your opposite leg goes out, out and down. So as you go out, really connect with that core. Out and down. Breathe. Or it's a bridge. Notice how that one side is going to pull you just enough that you have to really stabilize in the center. If you got two hands, that works too. 4, 3, 2, 1. Relax it down. Switch it to that other side. So very carefully switch that kettlebell. If you need to get up to do it, Go for it again with that bridge or opposite leg. Bring them in tabletop. Ready? Here we go. Whoops. Take it out and bring it in. Think about that core connection. Everything's pulling in. This one is my shoulder that's bothering me. So pull in. Zip up the core. You got it, right? Yes. Two. Nope. Four more right here. You can always have two hands. Four, three, two, one. And relax. Take that kettlebell. We're gonna bring that kettlebell out in front. So you're here, my pregnant mamas. I want you just to do little taps on either side of that kettlebell. Everybody else, if you can, watch me here. Take your toes. Bring them over, bring them over. Stay here. Early postpartum or doctor or whoever, that feels like enough. If you want little lift, take them over. Little lift over. So you're making a big circle around and then your hips are swiveling, right? Yes. Good. And up. There we go. 4, 8, 7, 6, 5, 4, 3, 2, 1. And relax. Good. Awesome work, team. Come up to a seated position. One last core thing from here with that kettlebell. If you're pregnant or early post er, I'm going to give you a standing option. But let's take it here. Bring it up. Can you bring that elbow back here? If that feels like too much for your back? No weight or standing, you can be here and up without the twist. This works too. Keep it going. 4, 8. Yes. 7. Deep core. 6, 5. With the elbow. 4, 3, yes. 2, 1. Relax. Take those knees out. Get a little stretch. Awesome work, guys. All right, how about a bonus move? And then we will stretch it out. Then we will be done. All right, so take it here. You're gonna come into that bear plank. We're here, guys. You're gonna lift it up. You're gonna row each side or stay on your knees. You're gonna pop it up, we're gonna power it up all the way through. So think of it almost like a snatch. If you. If you're comfortable with the snatch, you want to do that. Otherwise, all the way up, then pop it back to the bear plank. If you can lift those knees modification. I want you to stay on your knees through the rows, and then walk your feet here so you're never in that full in that plank and you're taking a low impact. Up to you guys. We got one last minute, and then we are stretching it out. Zip up in that core. Let's finish strong. Ready? Here we go. Pop it up two rows, two rows. Pop it up all the way through. Drop it down, pop it back two rows, two rows. Pop it up all the way through. Drop it down, pop it back. So as you drop it down, come into that squat. I want that squat super low. Notice we really didn't do squats in this workout, right? We did versions of lunges. Keep it going. Wherever you are, finish it out strong. Core all the way up. Yes. Two rows with that core. Pop it in it up. Last one. Right here. Row and row. Pop it in and up low. Squat. Squat it down. You did it. Yes. Stretch your back. Pedal those feet. Hands on the kettlebell of your head and neck. Relax. That doesn't feel good for you. You want to put your hands on a chair on a bench. That works, too. Otherwise, keep it here with me. Good work, everybody. How do you feel? Good, I hope. One foot forward, hips back. Lean into it here. You did it. No, Repeat right again. I know some of those circuits felt long, but I hope the workout went by fast. Even though we didn't have any timed intervals, so you didn't know what to expect, we got through it, right? Breathe. Take those toes out. Roll forward. You did it. Take the shoulder forward. Yes. Good, Good. Open those arms up. Really push those thumbs to the back. Good. Grab if you can. Tight shoulders. Breathe. Make sure that you like this video and you subscribe to my channel. When you subscribe, it helps me be able to keep making free YouTube videos for you here. So please subscribe. Click that little bell to turn on Your notifications and then you always know when I have a live workout coming up, when I have new workouts coming out, which it's been about three per week. Make sure that you click the link in the description below. If you're looking for more support and accountability, join us in the Body Fit Athletic club. We're going to do April ab solution. That's all focused on core. We have new challenges every month with new workout calendars every week. Clickable links, nutrition plan and then lots of other information from myself and from Vivian, our Body Fit dietitian. Take them up to the side and breathe other side. So click those links below. Let me know if you have any questions. Thumbs to the back, grab behind and breathe. Let your head drop. Yes. And here. Thank you so much for showing up today, for moving with me, for being where you are today. You showed up. You are successful. One big deep breath in and out. You did it. That was your. No repeat kettlebell workout. Great job, everybody. How do we feel, guys? Good, I hope. Ha. Let me know. Simone. Yay. Yes. Simone is in the bodyfit Athletic Club. Yes. She's telling you it rocks. It is such a good time. Guys. I'm going to talk in a minute about April absolution, about what is coming up. We'd love for any of you who can to join us. Yay. Thank you. Recommend you to all my friends in the Netherlands. Thank you. Happy Easter to you too, Brittany. Oh, your nine month old woke up. But that was great timing. Good work. All right, guys, let me know if you have any specific questions. So happy that you guys are here. Yay. All right. So yay. Danielle, thanks for coming. And Mary Beth in Massachusetts. Oh, it's sunny there. Good for you. And Christina, first nice weekend in Colorado. Yeah. You guys had a bunch of snow, right? A little while ago getting into the sun. Yes. Go for it. Oh, Tamika, thank you. Happy belated night. Yes. My husband and I just separated. It's separated. Celebrated Freudian slip. We just celebrated. This is the problem with these live workouts. When I come in on no sleep. Right. We, my husband and I just celebrated nine glorious years. He's the best. He's the man behind the Amy. He is the man behind the camera. He is the best. Let's see. Maria. Thank you. When do I swing my kettlebell not dropping down as f fast as yours. Listen, it all depends on your momentum, the weight of your kettlebell. There's a lot of different things. The thing that I don't want you to do is try to Control it on the way down. We want to just let it drop. So make sure that you just give it a second at the top and then let it drop on its own. You want to think of it like a pendulum. Like, swing it up, let it drop, power up, lock out, let it drop. So. So you're not controlling it on the way down. So don't worry if somebody is going faster than you or slower than you. I actually would be more concerned if you were going too fast. But the thing is, if we try to control it. Let me try to show you with a lighter kettlebell. So what sometimes happens, and it may be a sign that you have too light of a kettlebell, if you can go a little heavier. But sometimes we try to control it like a squat and a raise. Do you see the difference? This is a squat and a raise. My arms are working versus powering it up. Right? So I'm not using my arms at all. So if you feel like you're going too slow and you try to control it on the way down, that throws off the momentum. So just let it hang at the top, and then you react to it. So power up, lock out, and then react. Don't worry so much about speed. It's a power move, so we tend to go a little quicker. I've been doing kettlebell swings for a long time, so I probably move a little quicker than you, and that's totally okay. The biggest thing is to make sure that you are not trying to control it with a squat and a raise, that you're actually swinging and reacting. So yay. Melanie is here. Use my 30 pound kettlebell. Yes. Good work on those kicks down deadlifts and the curl. Yay. Loved your pre and postnatal workouts recommend. Awesome in Switzerland. Yvette, I don't know where you get your workouts, but I'm sweating, but I feel you. Listen, you guys, I always tell you, I'm always in the gym here trying to come up with crazy new things. Sometimes they work, sometimes they don't. Either way, as long as we're moving, right? But yeah, or I'm awake at night thinking, like, oh, that would be a cool combo to put together. My brain is always spinning, trying to come up with stuff that's new because I want to keep you guys coming back. We did the same stuff all the time. I think we would all get bored, right? Our bodies get bored, our brains get bored. So we want to mix it up as much as we can. Let's see. Let's see. Who else Had a question. I just saw one. Cynthia. I'm sorry. I'm gonna find it. Where did you go? There you are. Should I feel my abs when I do a kettlebell swing, it's as if they're working, not sore. Do swings work, abs? Yes. Swings. Swing is a full body move, so you're not going to feel same way when we do any standing ab work. You're not going to feel the same kind of burn that you feel from maybe a crunch type motion or, you know, the tightness that you feel in a plank. But they are working. The key is to think of that top moment again. When we're here, everything locks out, so really lock out in your core brace, pull that core. And that's why we do that on the exhale. So as you breathe out, you're not. You're not only just locking out your glutes and your hamstrings and your quads, but you're locking out your core too, and your back. So swings are one of the few times an exercise that we tell you to really lock out, lock up those knees and then really think that you're bracing with that core. So on that big exhale, pull everything in the core. They do work your abs, but you're not going to feel the same kind of ab work as if you were doing direct, isolated. Absolutely. That work. Hopefully that helps. So, yay, Heather and Liverpool. Awesome. Yay, Veronica, you've lost inches. That's awesome. Nice work, everybody. All right. Yes. Happy Easter to everybody. Yep. Let's see, Charlotte. I don't understand how to do the rose from the bear plank. Listen, I will say rose with a kettlebell from a plank position are tougher. I put them in so we can add extra core, but they don't always work as well. Right. Especially depending on what your kettlebell looks like. So obviously my heavier ones are bigger, but let's say this was a bigger size one, but it was only 10 or 15 pounds. It still would be really hard because there's not as much room versus a dumbbell that's all the way down here. So even if you're in a regular plank or a bear plank, there's not as much range of motion. So it does make the rows hard. Sometimes we feel like we're just barely getting it up there. Right. Versus when we're doing that standing row. And I tell you to get full range of motion, so don't stress about it too much, Charlotte. You can always do it from a standing position or you can always just do the Row. It is tough to do, but I would just say do the best you can. It's going to be a shorter range of motion. We know that. That's why we don't do them all the time from the plank. But know that it's not you. It's not you doing something wrong. It's that because the kettlebells are higher and bigger, they we have less range of motion. So your body, because Charlotte, you're experienced. I know Charlotte, she's in our bodyfit Athletic Club. You're experienced. You know, your body knows from muscle memory that you should do that full range of motion. So. So your brain is going, this doesn't feel right. I'm not going down far enough. I'm not coming up far enough. It's a little bit different. So it's not you. You're doing it right, but it's just shorter range of motion. So how much can I go up and wait for my kettlebell? My 20 pound is starting to feel very light. Yes. I mean, I would say get a 30, especially if you have, if you have dumbbells of different sizes as well as kettlebells, I would say get a heavier kettlebell because especially for things like SW swings, we know that we feel it a little bit more. It's easier to keep that form with heavier. But if you have dumbbells or if you'd be able to drop down if you needed to a great way, I would say go heavier. Otherwise a 25 is fine. But you might find that 25 feels pretty light quickly as well. So let's see. Monique, also in the Body Fit Athletic Club. Oh, she's gonna go stand up. Paddleboard. She always reminds us that she's in Hawaii or we remind her. So awesome, guys. All right, so I love that you guys are having like a full on conversation. You guys, this is one of the other really fun things about the athletic club is that we have all become friends. We all know each other just virtually. But I know that Monique is in Hawaiian postseason. Beautiful pictures. And Melanie was in the flowers yesterday. And we've really become a community. And the reason I started it this year is because one, I wanted a way to really connect with you guys more. I love these live workouts where I can connect with you on YouTube and on my social media. But a way that I could really get to know the body fitters and that we could do some more specialized programming. So every month we've had something a little bit different in terms of our monthly challenge. This month in April Starting on Monday is April Absolution. So full body workouts. We'll get strength, we'll get cardio, we'll get it all in. But we are going to have a special focus on core. So one of the things that happens in the group is that Vivian, who's our body fit dietitian, and myself, we do lives every week in the Facebook group where we tackle a certain topic and we explain things and then we take your questions live. And if you can't make it to the live, you can submit, submit your questions beforehand. Then we also do Fad versus Fact Friday where we tackle a hot topic, something that's trendy, and we really break it down and give you the scoop. And then we have form feedback where you can post your videos or ask me a question about form and I can respond directly to you. So many fun things going on in the group. And also in April Absolution, we're going to be talking about stress and its impact on the body. I think that's something we can all relate to, especially over the last year. But the way stress affects our fitness, our health, weight gain or loss, things like that. So, so many things going on in there. I would love for you to join us. We do have some specials right now. Kurt, tell me the codes show up is $25 off a month? Yeah, $10 off. So if you use the code showup S h o w u p and we'll try to get them in the comments here, too. Show up. You can get $10 off the monthly and that will be for, you know, not just this month, but the months following. And then you can get $100 off the yearly price if you just want to join us for a year. And what's that code? Body fit 100. Body fit 100 is the code to get $100 off the yearly. It's a great deal if you do the yearly and then you're committed and you can join us. And we're going to have a whole year of this. We have something new every month. Fun stuff coming up in the summer. So join us if you can. I'm here if you have any specific questions, you can click the link. Yes, Kayla says, I can't believe the original. The OG Athletic lovers. It's our fourth month. I think what people would tell you in the group and you guys can comment, is that it's a very realistic setting. We are not all about being perfect all the time. We're about celebrating the successes. But also when somebody has a bad day, we say you know what, be where you are today. That's okay. It's okay you didn't get a workout in. It's okay that. You know, this week we've been talking about how we're all going to enjoy some Easter chocolate and be okay with it and not feel guilty about it. So we're trying, we're all working very hard to get away from the all or nothing thinking where we can make this sustainable for life. Right? So consistency. So I can tell you we are not about perfection. We are not about how hard can you go every single day. We, we are about making this sustainable, making it work into our lives and getting rid of the guilt, getting rid of the shame, everything that we're feeling, just showing up for ourselves and knowing that that's gonna look different day to day. And that is okay. So join us. We would love to have you. Yes. Monique says it's the most positive and motivating group. It's so supportive. It's such a great group of people. So please join us. And also that's. I know a lot of times you guys write to me on social media or my email with specific questions and because I get a lot of messages every day, it's hard for me to respond. And when I do, I can't always put a lot into it. In the group is where I can answer those questions and where Vivian, who's our dietitian, who's so knowledgeable, can answer your nutrition questions and she shares recipes every week. And we have a nutrition plan. So join us if you can. Oh yes, you guys. So also make sure that you are, if you can't do the athletic club, totally fine. We still do have the free monthly calendar. Make sure that you are signed up for my newsletter. We'll make sure that that link gets in here as well or in the comments. That's where you'll get the monthly calendar. It's all going to come out on Sunday. So we have a new clickable calendar. You can click and go to the new workouts. Three new workouts every week. But it's a five day week calendar which you can use however you want. So make sure you're signed up for that. And one quick note, really important note, guys. Next Saturday there is no live workout. So no live workout on. We'll be gone. Right? Yes. Boo. I know. I'm actually taking a break. We have a little two day getaway with our kids. So as much as I would love to do it from. Yep, speaking of kids, we can hear them. So yes, yes. So what will happen is next week we will actually have a premiere workout. A workout that is going to come out. We will have it. We will have it go out a little earlier for those of you guys, like east coast and beyond, who want to do it earlier. But we will have a new workout that will be in place of this. So you will have a workout to do. We just won't be live next Saturday. So that is April 10th. No live workout. I know. I'm sad to miss you. It's been really fun to work workout with you guys live. But I will be back the following Saturday and also this coming Monday and the Mondays coming up. This month, I will be doing live workouts at 8am over on the Bowflex YouTube channel. So. Bowflex YouTube channel. I have live workouts there, 8am Pacific time on Mondays. So, yes, I will not. We won't have a live workout next Saturday, but we will have a new workout for you to do. So get excited about that. I wish I was going to Hawaii. Melannie, listen, speaking of our anniversary, we're gonna go next year, right? 10 years, we're gonna go to Hawaii. That is our plan. That's where we went on our honeymoon nine years ago. And we were like, we're gonna go back every year. Yep. That hasn't happened yet. But next year we're gonna go. So. So, Monique, we're coming for you. All right, guys, so thank you so much much for showing up today. Make sure that you get some water, get some food, have a great weekend. Happy Easter to everyone. And I will see you in two weeks. But be on the lookout. New monthly calendar coming out tomorrow. And join us in the Athletic Club for April absolution. Bye, guys.