BalanceSculpt gets you every time. Sculpt with this killer class. Needed: light weights, theraband and a mat.
Git LIIT while working out at home. I bring creative ideas on how to make the most of your time at home - staying healthy in body, mind and spirit!
DISCLAIMER:
Git LIIT with Amy and Amy Paul strongly recommends that you consult your physician before starting any exercise or workout program. You should be in good physical and mental condition and be able to participate in the exercises.
You should be aware and understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Git LIIT with Amy and Amy Paul from any and all claims or causes of action, known or unknown, arising out of Git LIIT with Amy and Amy Paul's negligence. I hope you enjoy these workouts. You can share my workouts with family and friends across all social channels.
Happy Tuesday!
You probably already know, but I found sculpt today on this lovely Tuesday morning.
What you need is a light set of weights and a TheraBand.
If you don't have a TheraBand, this one.
If you don't have one, that's okay.
Any band will do.
Or just using the weights.
Good morning, Nazis!
Wissach!
Luka!
Amy!
Hey!
Yay!
Elaine is here too!
Hi, Jill!
Alright, you guys.
It is 7.31.
It's time to get started.
I hope this finds you well.
And we're going to have some fun today.
Right?
Good morning, Ellie!
I'm going to share the thought of the day because I think it's relevant to life in general right now.
Yay!
Good morning, Renee.
You crawled here.
I love it.
Alright.
So, thought of the day.
Every situation in life is temporary.
So when life is good, make sure you enjoy it and receive it fully.
And when life is not so good, remember that it will not last forever and better days are on the way.
Right?
Woohoo!
Good morning, Bella.
Let's get going, right?
Alright.
We're going to march it out.
Point those toes into the floor.
Good.
If you've never done this class before, bounce the skulls.
It's a mash-up of barre, Pilates, yoga, and straight work.
Good.
It's a slow work.
Palms down, elbows back.
Good.
Arms overhead and down.
Keep going.
Good morning, Bria.
Oh, I love it.
I love that.
Good.
Take your legs nice and wide.
Reach it.
This is a shoebox foot class.
Feel free to do whatever you like.
Arm across the chest.
Good.
Deep lunge.
Over the head.
Good.
Side to side.
Keep going.
Good morning, Lisa.
Woohoo!
Two.
Don't look so comfortable.
If you do, come off the floor.
Try to get that front heel.
Three.
Two.
And one.
Reach it out.
Open up.
In, bend, and reach in.
Good.
Three.
Two.
And one.
Feet walk those heels in just a second.
And then slowly come on up.
Pull out your shoulders.
Make it bigger.
Good.
Reverse the direction.
Open and close.
Good.
We're going to get those arms just a little bit more.
Take them out to the side and circle.
Other direction.
Straight out in front.
Shoulders out of the ears.
Circle.
Awesome.
Other direction.
Feeling a little warmer, right?
Good, you guys.
After yesterday, I needed that.
Okay.
So, like I said, all you need today are light weights and a band.
Band work is coming second, so keep it nearby.
Are you ready?
Okay.
This one is a little beat driven, but don't feel like you have to stay on that beat.
Nice, wide plie.
We're going to releve, straighten, and then come down.
Looks like this.
Okay?
Arms are in a nice, skinny, bent elbow.
Plie.
Releve.
Straighten.
Down.
That's it.
Ready?
Here we go.
Boom.
Down.
Up.
Straighten.
Down.
Plie.
Releve.
Straighten.
Down.
Plie.
Releve.
Straighten.
Down.
Good.
If it bothers you to releve, don't do it.
Just stay down.
Hold it here.
Straighten.
And then, yes.
Down.
Straighten.
Yes.
Good.
Woo!
Nice.
Just getting those legs a little warmer.
We're going to hold it here.
You're going to alternate lift.
Let's go.
Boom.
If your arms get too tired, hold them closer to your chest.
Good job.
Yeah.
I'm sure your legs are starting to feel this.
Yes?
Good.
Three, two, and one.
Nice job.
Woo!
Okay.
We have eight more.
High row.
Pick a leg.
Let's go.
Down.
High row.
Up to your feet.
Shoulders above elbows.
Good.
Nice.
Bring it all the way down.
Hold it here.
Little lift.
Lift.
Good job, you guys.
Come on.
Three.
I know it's burning.
Two.
And one.
Hold.
This class is deceiving.
It looks simple and easy, but it's not.
Good.
Here we go.
Good.
Come on.
Nice.
Get in it.
Love it.
Come on, you guys.
Good job.
Now, hold it down.
We're going to tap those elbows as close as you can.
If you can touch, great.
We're going to pulse up as well.
Down and up.
Squeeze.
Get those pecs.
Three.
Two.
And one.
Woohoo!
Good job, you guys.
Okay.
We have a lateral lunge, but we're going to do something new.
You've never done this before.
Good?
Okay.
Nice, quick stance.
We're going to do a lateral lunge.
Slide.
And then drag your foot back and forth.
Come up.
Yes.
Slide.
Drag and drag.
Stay low.
Drag.
You have to lean everything into that leg.
Up, up.
Which direction you're going first.
Are you going forward first?
First aid.
Don't come down.
You go backwards first.
Yes.
Whatever direction you were going first.
First aid.
Couple more.
Last one.
Good.
We're not going to pulse up, but you're welcome.
Yeah?
Y'all ready?
That hurts.
Yes, it totally does.
We're going to take the other side.
Stand nice and wide.
Lean it over.
Slide it.
Back and forth.
Yes.
Good job, you guys.
Ready?
Switching that shirt.
We're going to do the opposite.
Oh my gosh.
You're crazy.
Good.
Lean like crazy.
Beautiful work, you guys.
And shake it out.
Okay.
Then lean and roll.
Slow.
Get into those legs.
Try not to shift the torso at all.
Keep the weight as centered as you can.
Good.
Arms are tight to the body.
Can you hear the sound?
I feel the heat.
Let's go.
Come on.
Good job.
It's my birthday.
On Thursday.
You ready?
Double time.
Come on.
Get into it.
Let's get it.
Come on.
So, power on your attitude.
Three.
Two.
And one.
Show them how to lay it.
Come back.
Good job, you guys.
Okay.
Last one with the weights.
Sumo style.
Okay.
Butt.
Creating a nice V.
Okay.
Sumo.
V.
Okay.
That's what we're doing with the legs.
As you step out, arms up.
Front.
Good.
Just like this.
Sumo.
Go.
Sumo.
Boom.
That's the move.
Let's go.
Come on.
And two.
And you gotta flex.
You gotta lay it flat.
Good job, you guys.
Come on.
Step into it.
Nice.
Bring it forward.
Hold it here.
Lift.
Come on.
Keep going.
I agree.
My counting needs some work, right?
Three.
Two.
And one.
Okay.
We got the other side to do.
This time, palms down.
Punches out.
Ready?
Okay.
Let's go.
Boom.
And two.
You gotta relax.
You gotta lay it flat.
Good job.
Nice.
You ready for some pulsing?
Good job, you guys.
Three.
Two.
One.
Hold it here.
Up and out.
Come on.
Good.
Nice.
Three.
Two.
And one.
Oh my goodness.
Okay.
If you don't have a barogram, that's okay.
These are really cheap online, really versatile, and you can take them anywhere.
That's why I like it.
There's a lot of things you can do with this that you can't do with, say, a hand-held band.
But everything that we're doing today with this, you can do with a hand-held band or a super band.
Whatever you've got.
You gotta use what you have, right?
Okay.
Under the feet.
And if you don't have a band, I'll show you two.
You can use a whip instead for everything.
We're going for a feel with a band.
So if you can get one, do it.
Okay.
I'm looking for a 90-degree raise.
Find the resistance that works for you.
Okay.
Squat 90.
That's it.
It's simple.
When you squat, though, keep the weight on the heels.
Just squat.
Up.
Chest is lifted.
Ready?
Let's go.
No, it's intentional.
You're so funny every night.
Let's go.
Nice, you guys.
Beautiful.
Pulsing.
Hold it down nice and low.
Arms come out.
Out, out, in, in.
This is your pulse.
Drop your arms if you have to.
Good.
Nice.
If you don't have the band, get down nice and low.
Make it burn.
Come on.
Good job.
Three.
Two.
And one.
Great job.
Okay.
Now take the band.
Now if you have the tube, it might not feel good to do the corset portion.
But if you have this, go for it.
You're basically taking it across your chest.
Criss-crossing it.
And back.
Uh-huh.
You've done these before.
Good.
We're going to chest press.
Okay?
We're looking for it nice and wide.
Just like we started by plie or sumo.
We have a chest press right out in front.
Woo!
Squeeze.
Right?
You ready?
Let's go.
Sumo and chest press.
Nice and slow.
Good.
I know.
Shoulders just feeling it after yesterday.
Good.
We're going to hold this down nice and low with one heel.
Press it out.
Can we go down and up as well?
Yes, we can.
Come on.
Good.
Other side.
Nice.
Good.
Take the palms up.
Hold it here tight to the body.
Back and forth.
Good.
If it bothers your heels or your feet or your calves, just march instead.
Good.
Come on.
I know you're feeling it.
Woo!
Squeeze.
Two.
And one.
Up.
Good job.
Unforce it.
Excellent.
Good.
We have lunge.
Canoe row.
Okay?
Take your leg to start.
Bend it underneath that.
Row with the lunge.
Actually, I'm going to do this.
Either side of the leg.
Yes.
Nice.
Good job, you guys.
It's time to get that pulse.
Get nice and low.
All we're going to do is tip-top that band and pulse it.
Pulse it.
Back and forth.
Good.
Three.
Two.
And one.
Woo!
Oh my goodness.
You ready?
We got to get the other side.
Set it up.
Leg is back.
Hand over hand, remember?
Ready?
Let's go.
Nice.
Beautiful.
You ready?
Let's get that pulse.
Get down nice and low.
Let's go.
Windshield wipe.
A little.
Have a pulse with that back leg as well.
Make it burn.
Three.
Two.
And one.
You okay?
Oh my goodness.
All right.
We are moving into our balance portion.
Okay?
We still have one foot on this leg here.
It's in this band.
Let's get those weights.
Single leg deadlift.
Row into a lunge with the opposite leg.
Yes.
I'm going to show you lots of moves in one.
Okay?
First of all is single leg deadlift.
Find the resistance.
Row it in.
Step it forward.
Pull it out.
Yes.
If it bothers you to go forward, go back instead.
Actually, let's go back instead of going forward.
Yes?
Let's do it again.
Row.
Tight to the body.
Step back into that lunge.
Lean out.
Okay?
Yes.
Right back into it.
Row.
Oh my goodness.
Lunge.
Lean.
Yes.
Row.
Yes.
You need to get rid of the band.
Hang on to something.
And just move the legs.
Find that balance.
A wall works great.
A chair.
It's a furniture.
Feeling this in the booty especially.
It's in the band.
Oh my goodness.
Keep going.
Yay, Lisa.
Good.
I'm not posting this one.
You're welcome.
Good.
Switching sides.
Same thing.
This time, instead of the knee, we're doing a tricep kickback.
Yes?
Okay.
It looks like this.
Go.
Row.
Step back.
Lean.
Yes.
Don't let it get you down.
Just go.
Straight in.
Step it back.
Slightly.
Yes.
As long as your knee is not coming in front toe.
Or sorry, front toe.
Back toe.
I think you guys knew what I meant.
Good.
Kick.
Control.
Good.
Get it, you guys.
Come on.
Sweating already.
So good.
Beautiful work.
Okay.
We haven't done this in a while.
I don't know if you'll like me after this.
It's called death by lunging.
If you've done it, you know what I'm talking about.
It is not fun.
Okay?
We got a curl coming.
Weights or band, either way.
Okay?
It's ten.
Well, it's like six moves in one.
Okay?
I'll walk you through.
Ready?
Yeah.
Let's go.
Lunge.
Curl.
Arms are tight to the sides.
About ten to twenty reps of everything.
Good.
Half range.
Half.
Good.
Nice.
Good job.
We're going to pulse this next one.
Hold it down.
Up.
Good job.
Good.
Now, make sure for this next one that the band is underneath the ball of your foot.
We're lifting the heel of that foot.
Let's go.
Lift the heel.
Full range.
OMG.
Yes.
Good job.
We're going to jump this.
If you don't want to jump, just keep lunging.
Three.
Two.
One.
Drop the band or weights.
Come on.
If you don't want to jump, just go to toe.
Throw those arms.
Come on.
Three.
Two.
One.
I didn't even throw the hold in there.
You're welcome.
Good lord.
We got to get the other side, right?
Death by lunging.
Goodness gracious.
Ready?
Same thing, other side.
Get after it.
Good.
Get it, guys.
Down.
Up.
Good.
Keep going.
Maybe do extra.
Good.
Half range of motion.
Let's go.
Half.
Good job.
Ready for that pulse?
Let's go.
Pulse it.
Good work, good work.
Come on.
Feel it.
Come on.
You got it.
Good job.
We're going to lift that front heel.
Make sure the band is underneath the toes.
Ready?
Let's go.
Lift the heel.
Full range.
Good job.
Come on, almost there.
Almost there.
Three.
Two.
One.
Drop the band.
Jump it.
Come on.
Don't give up.
Come on.
Three.
Two.
One.
Great job, you guys.
Oh, my gosh.
Everything hurts a lot today.
Yeah, especially yesterday, man.
What the heck?
All right.
Grab some water.
Towel off if you need to.
We're moving to the floor.
Yes.
Okay.
Matt, I'm going to jostle the cameras a bit.
You guys okay?
Forgive the movements.
No, no, no.
Don't give up.
Never give up.
Okay.
So, we're going to be seated.
We're going to do a little bit of leg work.
It's pretty benign, but it is that.
Okay?
Your chest is nice and lifted.
If you need additional support, those hands can be on the floor.
Okay?
But what I'm looking for is a leg lift.
We're going to get started and then I'm going to jostle the other camera.
Leg lift.
Simple.
Lift and lower.
Straight leg.
Ready?
Let's go.
It's too high.
Come on.
Matt, do this.
Yes.
Keep the chest lifted.
If you need that assistance, hands back behind the heels.
Good.
We're going to lift and move that leg.
Here we go.
Lift, out, in.
Good.
If you need to bend at the knee, I get it.
It's much more difficult with a straight leg.
Nice.
Almost there.
Three, two, one.
Good job.
Shake it out.
We're not done with this leg yet.
Okay?
You're going to turn it out so that your ankle is facing the ceiling.
We're going to do little lifts.
You ready?
Here we go.
Lift.
Same thing.
With that angle.
Good.
Nice.
Three, two, one.
We're going to take it out just like the last one.
Lift, out, in, down.
Good job.
Excuse me.
Good.
I knew it was coming.
Good.
Oh, my gosh.
Now, a little bonus round.
Keeping it facing up to the ceiling.
Little circles.
Circles.
Other way.
O-M-freaking-G.
Three, two, one.
Shake it out.
Point your toe.
Same thing.
Circles.
With your toe forward.
Circle.
Switch the circle.
Come on.
Three, two, one.
Right?
Okay, we got to get the other side.
Lifting.
Other leg.
Let's go.
Lift and lower.
Beautiful, you guys.
Come on, I know you can do this.
Now that you know what's coming on the other side, right?
Good.
We're going to take it out to the side.
Ready?
Let's go.
Up, out, in, down.
You got it.
Good.
Good job.
Last one here.
Nice.
Turn that ankle to the ceiling.
You ready?
Same thing.
Let's go.
Lift, lower.
Good job.
We'd like to donate that one.
Me too.
That circle bonus was brutal.
We got another bonus coming though, right?
Dang it.
Good.
We're lifting and taking it out.
You ready?
Let's go.
Lift, out, in, down.
Good.
Nice.
Last couple.
Circle.
Perfection.
Let's take a break.
Shake it out.
We got a circle.
Toe facing forward.
Are you ready?
We did it.
Circle, circle, circle.
Good.
Other way.
Three, two, one.
Those never are fun.
Shake out those legs again.
We're going to flip it over.
Working a little of more glutes.
But we're going to be facing down.
You're going to be on all fours.
If this bothers your wrists, grab some weights to support this down.
If that works for you too, it will come down to your elbows.
Good.
What we're going to do is we're going to take that leg out.
One leg.
We're going to lift and just like we just did, we're going to swivel the foot.
Heel up and then outside of the ankle up.
Yeah?
Good?
Got it?
Good.
Lift, lift, lift, lift.
Now you're holding this hip open up.
You're controlling it from the glute, not the hip.
Yes?
Do you feel that catch?
Right in here.
Yeah.
Let's go.
Do it again.
Up, up, up, up.
Turning that foot every time.
This song is called Hand Flap.
You can hear it, right?
Good.
What happened for you guys?
Feeling it in the stationary leg too.
Oh my goodness.
Good job, you guys.
Three.
Two.
And one.
Oh my goodness.
The other side, right?
Ready?
Let's go, let's go.
Straighten out that leg and hit it.
Come on.
Up, up, up, up.
Good job.
Come on, get that booty.
Good work.
You got it.
Remember, those hips stay square to the floor.
Keep going.
Yes.
Don't stop yet.
Come on, come on, come on.
Three.
Two.
Oh, sit back.
Good job.
Close.
Oh my goodness.
Not quite done with your glutes yet.
We're going to flip it over.
All right.
Two is in one.
And we're walking forward and back with the heels.
Okay?
That's good.
Looks like this.
Body is down, okay?
You're bringing the hips up, the hips are up until you drop.
And then come right back up.
Heel, heel.
Down, up.
Heel, in.
Down, up.
Heel, up.
That's a basic move.
I'm going to be good.
When you come in, your heels come down.
Or sorry, your toes come down.
When you walk out, toes come up.
Good.
Come on.
The whole time you're really squeezing those hips up to the ceiling every time.
Come on.
You got this.
Good.
A few more.
Three.
Two.
Great job, you guys.
Okay.
We're going to grab.
All right?
We have Pilates 100 with the band.
If you don't have the band, that is okay.
I love it, Lisa Cole.
You're hilarious.
Okay.
You're going to take the band underneath your legs, crisscross over the top.
Okay?
You're going to take the resistance you know you need.
Now, keep in mind, Pilates 100, there's breathing involved.
If you can get there, bonus.
Okay?
It's 4 count breathe in, 4 count breathe out.
Okay?
Pilates 100 is where you're pumping your arms.
Okay, what I'm looking for is a beautiful backside.
Okay?
It's not this.
Roll your shoulders down and back.
Right?
If you need to lay down, that's okay too.
Okay, we're pumping right here.
You can be down here with your low back on the floor too.
Good.
Either way, it's 4 counts and then 4 counts.
Good.
Go at your pace.
You ready?
Let's go.
Okay, good job, you guys.
Keep going.
I'll give you another 20 seconds or so.
Good.
3, 2, and 1.
Good job, you guys.
Okay.
If you don't have the band, that's okay.
Go ahead and grab one light weight.
Basically, we're going to do leg lowers and arms over the head.
Okay?
If you need to.
Okay?
It's hard to do.
Just like bend this way.
Good.
I think I got it.
A little press as you come down.
As you come up, you'll go back to lowering the legs.
Don't go that low.
Okay?
Go where you can.
You can also keep your upper body down on the floor.
It's up to you.
Good job.
Yes.
Excellent.
Nice.
3, 2, and 1.
Good job.
Okay.
You're going to take a nice grip of the band.
Okay?
If you don't have the band, that's okay.
You're just going to forego it.
Your arms are down on the floor in a T.
Okay?
And then you're doing a little tiny circles.
Good.
Yes.
Forcing those arms down to the floor.
Actually, this core is like crazy.
Switch directions.
Good.
Good job, you guys.
Come on.
Almost there.
3, 2, 1.
You okay?
Yes?
Good.
Okay.
We're right here.
We're going back and forth.
Single leg though.
Okay?
Hanging on.
It's going to be what helps keep you up if you have the weights.
Just drop to your elbows and bicycle those legs.
Or take your hands behind your head and cross the elbow.
Yes.
That's it.
Good.
3, 2, and 1.
Switch out the feet.
Same thing.
Let's go.
Good job, you guys.
Nice and slow.
Oh, my.
These creep up on you.
Good, you guys.
3, 2, and 1.
Oh, my goodness.
Okay, we got one more minute.
You're going to be flipped over onto your bellies.
Okay?
We're getting butt, back, core, everything.
Feet are together.
Good.
We're lifting everything.
A bunch of diamonds with the legs.
Good.
Feet are together.
Squeezing the shoulder blades together.
Lifting the chest and the quads off the floor if you can.
Good job, you guys.
Don't forget to breathe.
3, 2, sit into a child's pose.
Oh, my goodness.
That was amazing.
You guys are incredible.
Completely go ahead and straighten out your back legs.
Hands underneath the shoulders.
To one side of the ship.
Opposite hips.
The other direction.
Good.
Other side.
Nice.
Good.
Go back to child's pose.
Arm underneath the glute.
Keep it down on that mat.
Awesome.
Now, I'm going to utilize the band for the stretch.
Okay.
We're not using the foam roller today.
Come back tonight, 7pm.
Foam roller release.
Sometimes we use trigger point balls.
Go ahead and take it around one foot.
Okay, leg back.
You're going to take that foot across the body.
Oh, my gosh.
That felt amazing.
Get what you can.
If you have a towel, you can do this, too.
It's just if the towel isn't warm enough.
Most people have a hand towel.
You can grab a ball.
Your goal is to keep it still on the floor.
Opposite direction.
Center bend.
Take that leg across the body.
Bend.
Again, keep it up.
Use your hand to press.
Switching sides.
Grab that band again.
If you don't have a band, a towel would work.
Or a yoga strap.
Good.
Across the body.
Oh, my gosh.
Did I ever need a stretch with a hand towel?
You're going to release off.
You're going to take the leg across the body.
And relax.
Try to come up to a seated position.
Reach for those toes, ankles, whatever you can get.
Have a seat upright, you guys.
Arm across the chest, shoulder down.
Amazing.
Thank you, Aruna.
Yes, we will all be feeling this.
Thank you, Nazi.
Great first day of school, right?
Good.
For all of you who are starting the first day of school, distance learning, good luck.
I wish you all the best.
We start Thursday.
Yes.
Modified schedule this week.
Tomorrow, I'm still 8 a.m. for Lit.
Be there.
It's going to be good.
And then Thursday and Friday, 6.30, time to start.
Okay?
Thank you guys so much.
Have a wonderful rest of your day.
Love you all.
Remember that quote, every situation in life is temporary.
So when life is good, make sure you enjoy and receive it fully.
And when life is not so good, and it will be, like right now, remember it will not last forever.
Better days are on the way.
Thank you guys so much.
Have a great first day of school.
Bye.