Build, Shred & Git S.T.R.O.N.G. S-trength T-rain R-eps for O-ptimal N-et G-ains!| Git LIIT with Amy

Morning, good afternoon, evening, whenever you take this class. Happy Thursday. This is uh get strong strength train reps for optimal net gains. I love my acronyms and today is no exception. This is a strength only class. Yes, hopefully you are game for that and ready to get going. I had Sorry, I'm a little bit late. I had some issues with um the wrong link. So much fun, right? Okay, but we're going to get going. Go ahead and uh make sure that you've got weights and a mat and let's get mobile. All right. And I got to find this the thread here. Let's go. Let's find it. Where did it go? Go ahead and begin to scoop out. Oh my gosh. Ridiculous. Something's completely messed up cuz this is not what [Music] I Wow. [Music] Okay. Unbelievable. Okay, I'm posting the correct links to [Music] everybody. Ridiculous. Okay, let's get to it. I don't understand. You're back. Yes. It's listed as the wrong thing. You're like, this is not mobility work. I don't get it. Anyway, thank you for being back, Mary. Oh my gosh. Okay, split your stance. Big twist. Good. And we're going to take and lift that back heel. Tap it. Stretch the back. Switch sides. Big twist. [Music] Good. Take the back heel. Tap it. Excellent. [Music] Squats. Nice and wide stance. Get low. Good. And drop the shoulder. Drop the shoulder. Stink the weight back into that heel. Good. Round the back. Come on up. And then back down again. Feet back. Down dog. Push those heels into the floor. Three. Oh, that feels so good. Two. And one. Driving the knees. Excellent. And roll back. Staying here with one hand on the floor. If you need to keep your knees bent, do it. But rotating open. Okay, one more time. Excellent. And roll on up. Roll those shoulders [Music] back. Good job. Okay, don't walk away from me. And then other way. Good. Hopefully feeling ready to go. Yes. Okay. So, we've got some strength and we tend to focus on body parts. Just setting up my timer real quick. Body parts. [Music] Okay. Oh, come on. There we go. Thank you. Okay. [Music] And to begin, I'm grabbing 120. Okay, it is a suitcase squat. If you want to grab a lighter weight, feel free. Okay, suitcase squat. And what I'm going to do is try and go as deep as I can to tap that weight on the floor. If that is not you, all good. We got 45 seconds each side. Set it. Let's [Music] go. You're trying to get deep into those legs. Okay. [Music] Now, if your chest is really dropping, especially with trying to get that weight down, take a wider stance. That's okay. Helps keep the chest up. Good job. Good job. Keep going. Keep going. Yeah. This is not free. the the get free. It's mislabeled. Everything's messed up this morning. Good. Three, two, and one. Other side. So, I apologize if you're here and you're like, "This is not the belly." I'll I'll fix it after class. You ready? Set. Let's go. If your goal is to not lean toward that weighted side, everything stays square. Get as little as you can, not dropping that shoulder. Come on. Make it about your [Music] legs. Good job. [Music] You may be here and can't comment for whatever reason. I apologize for that. If you are here and you can comment, let me know where you're [Music] from. I love it. I love knowing. Three, two, one. We have people from all over the world and it's so fun. Okay, we are going to do a curtsy wood chop. Okay. So again, picking one leg. So right here, low. It's a little bit of upper body, but let's really stay low in that movement to make it about the legs mostly. Okay. [Music] Good. Good. Oh my gosh. Now, when you're working the whole body, there are six foundational principles. And I know you've heard me preach this before, but if anyone has not heard them, I'm going to tell you now. There will be a poise at the end. Just kidding. Push, pull, hinge, rotation, lunge, and squat. So far, we're tackling a few of those. Three, two, one. Good job. Same thing other side. It's a cardio song, isn't it? Set it up. Let's go. Stay low. I just hope I am okay. [Music] Next move is a good morning. Good morning. I think because we look like a sun rising essentially. It's essentially a straight leg deadlift. Three, two, and one. I'm going to attempt really heavy. You do what works best for you. Just keep in mind that the weight is behind you. [Music] Okay. Right there. Resting. Okay. We got a minute on the clock. Ready? So, all you're doing is allowing your hips to go back, keeping your legs as straight as you can. If you have to bend them, that's fine cuz you're tight. That's okay. I get it. But your goal is eventually to just allow that beautiful straight leg, straight back action to happen. So much is happening. You've got your hamstrings engaged, your glutes, your back, your core, little bit of quads, a little bit of calves, a lot happening with this move. Come on, you got it. If it works better for you to just go across the shoulder blades with the weight, that's fine, too. [Music] Good. I feel bad little neck massage while we're at it. Three, two, and one. Good job. Got to be careful. Don't rub this. Oh my goodness. Heavy. Okay, so last week we did not repeat, but this week we are. Okay, we got that suitcase squat. Yeah, remember we're trying to get low. Tapping the [Music] floor. I'm shaving off about 5 seconds each side. You ready? set. Okay, I'm going to take a little bit longer of a break. I'm ready to go, apparently. Good job. [Music] Okay, set. Let's [Music] go. Remember, wider stance. If your chest is dropping, get nice and low. Hit that floor without dropping that shoulder down. [Music] Somebody walked by with a really cute puppy on the street. Good job. [Music] You got it. You got [Music] it. When it hits the five, you're done with this side. Three, two, one. Good job. Okay, little bit of a rest and then we're going to go back to the top. You guys doing good? Set. Let's go. Slow and [Music] controlled. Here's where you work on that beautiful form, right? There's no reason to blast through and lose all the [Music] [Music] goodness. Good job. Good job. Like I look kind of lopsided. Oh, my phone is like this. 3, two, one. Hilarious. Anyway, oh, I'm going to keep this. We got wood chops. Okay, again, 40 each side. Just shaving off a little tiny bit. Set. Ready and [Music] go. Remember, we're staying low in the movement. [Music] Cute puppy. [Music] Three, two, and one. Uh-huh. That one gets your heart rate up, doesn't it? Ready, set, let's go. [Music] Good job. [Music] If you're just joining in, this is not free. It's mislabeled. This is get strong. Three, two, one. I don't get it. Okay, we're shaving off 10 seconds for this last move. Okay, I feel like I'm going to change that in between and then you can refresh your screen. Hopefully, that'll [Music] work. So, we're going to allow this to go 5 seconds into the red. Grab the weight that you can get that good morning with. 50 seconds on the clock. Set. Let's go. Remember, your back stays flat. Your booty is being pushed back behind you. Good job. [Music] Is that [Music] [Music] your feel? [Music] Three, two, and one. Oh gosh. Can you make sure? Oh, Brennan's up. Okay. You know, it's such little things. All right, take a break. Grab some water. Good job, you guys. Let me know how you're feeling. I'm gonna change this title. What the heck? Right while we're breaking. Nice work. [Music] Okay. All right. Yep. This class is about getting the muscle that you need to burn fat. You want that, right? Not mobility. That's [Music] tomorrow. Unreal. I don't understand what [Music] happened. All right. I am saving it. If you want and you care, you can refresh your screen and see the true title. It should be updated. I'm gonna do that. Okay, we are moving on. We've got Yay. It's back to the right thing. So, if anybody else pops in, they can actually see what the class is. [Music] And I when I went in between classes to check, everything seemed kosher, but apparently not. Okay, we've got upper body next. We have a fun one coming. You probably want lighter weights. I'm going to grab my 10ens for this one. I might regret my [Music] choices. And this one is a rub your tummy, pat your head type of thing. Okay? Because we've got this. So you're coming out in front of you. A little bit of a semicircle both directions, but different positions. Okay, you ready? 45. Uh, actually, let's do 30 and we'll um switch sides at 30. Let's go. Let's go. Don't hold your breath with it. Don't lock your knees out. [Music] Good job. Three, two, one. Rest. We're just switching the [Music] arms. Ready, set, let's go. [Music] Oh my gosh. Who thought of [Music] [Music] this? Holy freaking cow. Three, two, and one. Okay, we have a hinged over fly straight arm press out. Yeah, I know it's right here. Okay, push. It's nothing you aren't too familiar with. We're definitely attacking the traps today. This one is 45. Sit. Let's go. Hug that big ball and push out down. [Music] Good. Good job. Keep that back nice and flat. We're also targeting the lats as well. [Music] Yeah, I know, Mary. Sometimes I even surprise myself. Good job. What the heck? Three, two, one. Good job. Okay, for this next one, you're going to hold a weight. A little bit of isometric work. You should feel that nice position. We've got a press and drop. Pull in. Reset. Okay. Ready, set, let's go. Press, drop, pull. Press, drop, pull. [Music] [Music] How it good? Oh my gosh. Three, two, and one. Right. Oh my goodness. Okay, same thing other side. We're going to set it up with that arm across the chest, holding in place. Let's go. Press, drop, hold. [Music] Get it. Good job. Nice work. Come on. Yes, you can. Three, two, one. Holy cow. Yeah. Okay, we're back to the top. Take a little bit of a break. Longer break. We are shaving off some [Music] time. Little bit of a break. I might have to go down and wait for that that circle. [Music] Yep. I think I'm going to cuz I got to teach a couple more classes [Music] today. I'm going to listen to my body. Okay, remember it's 40 seconds. We're shaving off that five. You ready? Or actually, it was 30. All right, so we're going to go 25 instead. You're welcome. Ready, set, let's [Music] go. Oh my gosh, what a difference 5 lbs makes. [Music] Good. Three, two, and one. Nice work. Okay, we're going to switch to the other side. Full weight. Give your time time back to yourself. Three, two, and one. [Music] Don't walk your knees out. It's easy to do. Three, two, and one. Oh, okay. Okay, we got that fly press out. Oh, sorry. No. Yes, fly press out. The last one was the cross body. Okay, we're going uh 40 seconds each side. I don't know what just happened. Okay, right here. Grab your [Music] weights. Let's get it. 40 seconds. [Music] Well, 45 cuz we did. Wait, did we do a full minute of this? I think I can't remember. Let's just stick to 40. That's okay. It's not a tuck of the chin that allows you to get the weight to press out. Think about the backs of your arms producing that push and of course your shoulders. [Music] Almost like you're pressing your knuckles down into the floor. Three, two, one. Oh, I missed it, didn't I? Oh well, we did extra. Okay, for this one it is a true 40 seconds each side. Ready? set. Let's go. [Music] Now, if you want a little bit extra, join me. Okay. Press. Press. If you want press [Music] Three, two, and one. [Music] Wow. Right. Squeeze those shoulder blades together and take a little neck side to side. Go ahead and relax. Ready? Other side. Let's go. Press. And then when we get to about halfway point, maybe a little bit before, you can join me for that lovely cross body. Let's add it in. [Music] [Music] [Applause] [Music] Three, two, one. Oh, I got it that time. Good job. Take a break. Grab some water. Nice work. [Music] Okay. We are moving on. You will need your mat for the next portion. A little bit of core in the [Music] mix. You will need um probably your I'm going to bring my tens with me and my fives. Okay. So, a little bit of weighted work on the floor. [Music] Good job, you guys. Let's see here. Oh, I'm so sorry, Lisa. It might be like a refresh type of thing or a sign in type of thing. you I think you have a I'm not sure if you have a Google account, but if you sign in that might help with the comments of Okay, set up your mat. Let's head to the floor. I figured you were here. I think it's time for a new mat. It's shedding. There's black pieces all over the floor from [Music] this. And I probably vacuum every other day, so you know it's shedding big time. Okay, tens and fives. Bring them to your mat. [Music] All right, this one's going to be challenging like when is it not? All right, so we're going to hold a weight and you're flutter kicking. Okay. If you're like, "No, you can hold and just kick it out with the feet coming back to the floor. Or you can put one hand down and then alternate every four kicks or six kicks or so. Okay, it's up to you what you want to do. It's going to be a hard 45 seconds. You ready? Let's go. [Music] Keep breathing. Don't hold that breath. I know it's a hard one. You can bend your knees, too. Make it more of a knee drag. I know. I know. I know. Your goal is to keep that back nice and flat, not rounded. [Music] Are we there yet? Oh my [Music] gosh. Drop the weight if you need to. Three, two, one. Yeah, that was terrible, wasn't it? Okay, we are coming down to our back sides. I'm going try and get this as close to me as I can so I can see it and press the button. Okay, I'm looking for a light weight one on the knee. Pick a knee. Okay, opposite hand behind the head. Okay, if you can take that other leg as 45 as you can get it with your low back staying nice and uh pressed into the mat. Okay, all we're doing is crunching up. You're pushing that hand into your knee and you're pushing your knee into your hand. Okay, ready, set, let's [Music] [Applause] go. Oh my gosh. If you need to, you can bend that extended leg. Get what you have to out of this. Good [Music] job. We are working low [Music] core. [Music] Five. Wow. [Music] Okay, same thing other side. Opposite hand behind the head. Ready? Let's go. You're not pulling on that head and neck. Nice and [Music] relaxed. Holy freaking what? Second side is killer cuz we just worked the crap out of other side. Right. Almost [Music] there. Three, two, and one. [Music] Wow, good job. Okay, one more time. We are scless this time. Your legs are tabletop. Hands are behind the head. Okay. All we're looking for is a extension up. Flex the feet. Come right back down. Tap them. So, it's a full range of motion with your shoulder blades off the mat. Ready? Here we go. Flex the feet. Come all the way down. Tap down. It doesn't look like much. [Music] [Music] [Music] Are we there yet? Three, two, one. That was crazy, right? Okay, grab your light weight [Music] again. You're placing whatever direction you're facing. You're placing the weight on a top leg. Okay? And you're trying We're going to try and lift. Okay? You can take the elbow that is closest to the floor and press in to help get those legs up. Ready, set, let's go. [Music] [Music] I'm feeling my glutes for this one. I think what we did yesterday is coming back to bite us in the butt. [Music] Literally. And try not to tuck your chin still. [Music] Three, two, and one. Switching directions. Same exact thing other side. Ready, set, let's [Music] go. [Music] These are so much fun. [Music] So crazy. Three, two, one. [Music] Good job. Just checking the time and see where we're at. Okay, we are heading into that stretch. Holy goodness sakes. Right, we're gonna flip it over. Okay, I'm grabbing those tins. We have a box plank kick back. Okay, so I'm looking for a right here. If you need to, you can take the opposite knee up and then kick back if that's you today. Otherwise, you're pushing into your toes, lifting those knees off the floor and hovering as close to the mat or floor as you can. You ready? [Music] Set it up. In three, two, one. Push into your toes. [Music] Oh, this is just brutal on the quads and as it is on the core and arms, if not [Music] more. Come on, we got this. [Music] Three, two, and one. I wanted to even myself out. [Music] Okay, I am going to head into low plank. The weight is gonna come out as far in front of me as possible to to make it so that I have to reach for it. Right. Let's see if I can I might have to shift this side with all these things. Can you still see the timer? Okay. [Music] So, plank position, nice wide stance, reach for it. Like full reach. Okay. Make it make it work for you. Like make yourself work for it. Actually, it's the right way to say it. Okay. If you need to go down to your knees, ready, set, let's go. If you need more of a challenge, put your feet together a little closer. Make it more challenging for yourself without rotating open. If you can do that, you can take those feet closer. Oh my gosh. [Music] Three, two, and one. Sit back. Chest pose. Good night. Oh my gosh. And that's all I got for you [Music] people. I'm sure you're thinking that was plenty. All right, I'm going to change the music. Stay in that child's pose. Go ahead and walk those hands to one side. Get that beautiful lat [Music] stretch. Wow. This week we have worked the arms for sure. Good. Switch sides. Nice dog stretch. Great work today. We made it happen, didn't we? Curl your toes under, down dog. Push in to those heels. [Music] Lean into one [Music] side and the other [Music] side. Good. One more time. Lift one leg. Bring it forward. Lean back. Amazing. Arm the back leg up and [Music] over and hands on the outside of that leg over the shoulder and straighten out that front [Music] leg. Good. Set that foot on the floor. Come all the way forward. Let the knee fall away. Oh, that's yummy. Good. And switch [Music] sides. Lean back. Arm up and over. Amazing. Good job. Twist. Good. And then come all the way down. and fall [Music] away and come out of there. Good job. You can kneel or you can lay on your side. That nice quad stretch. Push that foot into the bum as much as you [Music] can. Amazing. Good job. Other side. Breathe. Breathe. Breathe. Breathe. Breathe. Interlace those fingers around the back. Bring it up. Take those arms back behind you. Stick out that chest. Lift and arm across the chest. Shoulder down. We just did fantastic work on our bodies, didn't we? Other side. Great job. I hope you enjoyed that and you got what you needed out of it. Please join me tomorrow. Those of you in the app at 6:30 live for triple threat or fight class. And then those of you not in the app, I'm back live 7:30 for Get Free. If you have not tried this class, you need to. You need to. It is fabulous. Got a little bit of Matt Pilates thrown in the mix. It's good stuff. Thank you guys so much for being here. Thought of the day as we take off. Dreams don't work unless you do. Ain't that good? They just don't work unless you do. They