Build, Shred and Git S.T.R.O.N.G. Strength Train Reps for Optimal Net Gains!| Git LIIT with Amy

[Music] hey hey hey I'm picking music that's too upbeat for this class I got to chill it out a little hello hello hello I hope this finds you well this is strong get strong strength trained Reps for optimal net gains I love my acronyms as you can tell yes so hopefully you are ready for this strength only class and today we are going to be utilizing of course I can't find the gosh it won't show up now I got to refresh my page to see who's here all right you need a super band if you don't have that that's okay you can just use weights instead okay looks like this you can also use a handle band if that works and I'm attaching it to some furniture that doesn't move okay you also can grab some weights to um to add into the mix those are the two pieces of equipment that you need today good morning again Mary bellan naazi yay Candace is back as well so happy that you're here okay today we're going to be working a little bit on the back and lats and of course legs and then um yeah just some good stuff in the mix all right let's get some mo mobility work going big [Music] Scoops little reminder that we've got 12 days of Fitness coming up it starts next week yes it's going to be good and twist take and pull and look over that shoulder beautiful spine rotation right here [Music] twist and look straighten out that front leg and reach and reach and reach other side [Music] and take those arms back behind you stick out that chest and lean and [Applause] lean good job nice and wide Serena good [Music] morning good hold it down nice and well Bend and straighten the legs I needed that good plank position back and forth on those heels and down dog and then drive the knee in just warming up the [Music] core child's pose stretch out that back real quick and then come on in with hands [Music] I love it we have such a little best community hey if you're new and you never said hi and you're ever on the live us say hi cuz we love to meet you these people are the nicest people I've ever met in my life it's true hug it in roll it out yo oh and say hi too I love it she's like hey I'm here good other way good few squats good good three two and one remember this is a no cardio class so yes we w't get after it okay so we're going to use this band and some weight so I'm grabbing my heav and I'm bring them with me probably walking back and forth grabbing appropriate weight okay s inside of that band okay it's right on the hip okay if again you do not have this it's okay you can just use the weights to grab one okay it's a nice hold you're right in line with that uh Anchor Point okay you can even hold this in place so it doesn't roll yes you got nice lift soft in that standing leg okay I'm pulling up the timer know where it's going to go maybe the other side give me a second I wasn't thinking when I set this up did I see [Music] still minute on the clock okay I need to move that thing [Music] too all right yep going to to move it all right here we go sit get it soft Bend in that standing leg [Music] lift lots of work that standing leg too if you want you can lower that weight a little bit extend that arm all the way down oh my gosh makes you want to fall over makes me want to fall over anyways Light It [Music] Up Show me how you did come on [Music] and done good job we're switching sides my back will be to you okay so take too long let's go let's get it [Music] oh my gosh you feeling this is it just [Music] me m holy cow what the heck [Music] oh my [Music] gosh almost there almost there three two and one stay inside that band oh my goodness okay all right you can ignore the timer for a second while I show you the next MO I'm grabbing my other heavy okay set it down for just a second set the [Music] timer oops okay we got a dead LIF the band is back behind you okay you're pushing into the band as you deadlift yes meanwhile those weights are a part of the equation as well okay I was try not to let it roll at my back side like that dang it keep it okay get enough resistance to where you're actually having to push that way back ready set let's go if you want I'm going to push down on the band so it stays in place soften the knees if You' like or straight legs either way keep that back nice and flat okay oh gosh starting to feel those handies getting nice and toasty Le with your chest keep those shoulders roll down and back three two and one okay now if it bothers you um around the ankle grab a towel put something there for support for pushing one leg only okay split stance position you're leaning into that front leg yes and all you're doing is gobling okay and it's a push back and out back and out okay 45 for these 45 each side ready set let's go [Music] oh my gosh it's standing leg right [Music] three 2 and [Music] one okay switching sides same [Music] thing you ready sit let's go no [Music] [Music] [Music] oh my gosh are you guys okay cuz I'm not [Music] okay three two and one heck okay keep it around the leg that you just worked all right again use a towel to support any kind of issues feeling it digging in yes right no waight this time we're working on the inner thigh okay ready set let's [Music] go you have to use your core and not lock out the standing leg [Music] knee good job about halfway we're going to hold and pulse right here pulse pulse I know I know I know if you need to hang on to something if you got something nearby right there again three two and one switching sides [Music] Ready set [Music] go use that feel the [Music] work [Music] me for me all right we got that pulse coming three two one let's [Music] go three two and one oh my gosh right what the heck get it off take a bre a quick break a ouchie yes take a quick break let the muscles recover ATV back that's what we want right and then we're going to start back at the top yes [Music] it's been a minute I love it you can connect here all [Music] right we are going down in interval time okay you're stepping back in yeah all right we got the [Music] it want to kick the timer right all right leg lifts get that resistance on Ready [Music] Set sof B that standing leg you got it [Applause] [Music] feel so much in that standing leg right it's doing so much stabilization for you it's doing so much good work thank you leg right thank your body it's amazing too many times we end up saying very negative things to ourselves doesn't do us any good right I do it too three two and one switching sides flipping it around I know it's coming soon next week next Friday it starts 12 days of Fitness let's go don't lock out that standing leg come on [Music] mm [Music] [Music] three two [Music] one okay we got that dead lifts coming remember you can press down on the band so that it doesn't roll up your back side keep those shoulders roll down and back let's go beautiful you [Music] guys just hinging over like that birdie in the cup back and forth or the oil drillers the that look like ants right the random ones on 101 that you see almost there three two and one bring it down to the ankle we got that back and forward this is 30 seconds this [Music] time yes okay hit that ready set let's [Music] [Music] go I'm going to talk again like [Music] two oh here's that [Music] country oh I missed that sorry guys okay we'll start that again let's go I got come [Music] [Applause] [Music] try to keep that leg as straight as you can when you're lifting it activating the glutes right 3 2 one oh I'm an extra all right set that weight down we got those inner thigh moves coming 30 seconds for these two right out in front let's go lots of cor with this [Music] one so sad she ran away I didn't do the pulses I'm sure you're very disappointed 3 2 one switching [Music] sides maybe set it up let's [Music] go Dan Dan [Music] [Music] watching almost there three two and one oh take a break great job you guys hopefully feeling good yeah time is uh moving and grooving doesn't wait for anybody doesn't all right I'm grabbing my lighter weights just bring them over as [Music] options continue to have this here my SHO [Music] there we go okay we got back in laps today you're welcome Bella [Music] okay nice low position nice resistance okay and pull back now if you do not have a band feel free to use lighter a lighter set of Weights okay or whatever weights work for you ready [Music] set you got a minute on the [Music] clock nope there we go let's go right here come on pull it back keep that chest nice and lifted cob straight back behind you nice soft bending knees almost like you're getting ready to sit into a chair [Music] we are it stop nailing things [Music] yeah three two and one oh my goodness okay you're going to step inside the band now you can choose to add some weight to this but we have nice fly coming okay I'm not going to use weights it is a minute though ready let's go [Music] oh [Music] yeah same position with lower half of the body same position with the upper half beautifully straight never tucking the chin okay I'd rather you walk back take less resistance then do that foure for where you're like struggling using your neck straining [Music] [Music] okay good [Music] good excellent almost there I know I'm feeling it too three two and one good job step [Music] out my goodness okay we're going to focus on one side at a [Music] time we've got 45 each side again you can grab a weight instead lean in okay however feels most comfortable to you okay about you pull straight back okay almost like you're rubbing that upper arm right next to the body let's go if it works better for you to split your stance that's fine too if you don't want to uh be as low still [Music] okay good good oh we might we might need a massage after [Music] this oh I went too far sorry about that rewind actually never mind we'll just go to the other side ready get into position and that's get [Music] it okay [Music] three two and one take a break yeah which one the last one the the which one did we do last the fly did we do the fly [Music] last they're all tough they're all tough and I can feel it already feel my back great job you guys Round of Applause for yourselves we got our second round coming yes yes let's do it let's do it let's do it oh quick stretch before we get there okay interlace the fingers round the back pull that belly [Music] in side inside arms back behind you really quick stretch don't stay too long right okay we got that pull your palms are down okay this time it is 45 [Music] yes ready set let's [Music] go beautiful back sides right here nice positioning with the body pulling those elbows straight back behind you [Music] good oh thank goodness these intervals are [Music] shorter two and one [Music] step right in step right [Music] up all right we got that slide coming let's go come on big FR arms in [Music] nice horseshoe position [Music] thing I love about bands is that sometimes they provide resistance in ways that weights cannot especially if it's attached to something there's resistance the entire time for the most part not that there is weights it's just different gravity does its thing with weights right 32 1 go Heavens all right we're down to 30 second intervals for this next thank goodness [Music] right there we go what was that that was upside down that's why let's get it [Music] please remind me if I forgot one I try and follow a plan I have some stuff written down but some stuff I add in the mix so if I forgot something please tell me 3 2 1 thank goodness switching sides get it set up and let's go rubbing the side of your body come on [Music] [Music] three two and one wow yeah the fly yay nazy I'm so glad okay you guys good still oh my gosh grab some water we're heading into the last little uh section of class you're probably going to need your mat at this point so you fail to mention that a mat was necessary but so go ahead and grab that mat lay it out keep your light weights again if you do not have the band that's okay you can do this with weights too [Music] yay thank you Candace thank you nazy [Music] okay come on back yes I really like utilizing the band in different ways obviously okay I'm going to take it over the top of the foot take part of it and wrap it around so it's doubled and nice and secure okay then I'm going to come back grab my weights that I forgot okay hopefully see this timer I think you can okay good all right 45 intervals all right right here other leg is extended okay we're going to be crunching in one weight only Crunch and cross Crunch and cross ready weighted arm is opposite to that banded foot okay set and go Crunch and cross [Music] oh yeah oh yeah [Music] said keep going yeah you be you'll be feeling me all we get long going how getting that froma this week saying her shoulders we're on absolute fire all be CL oh my gosh yeah we're done good job okay before we finish and move that band okay we're taking and turning sideways and we have a little press out okay to the almost lifting the anle don't worry about the time I'll switch in just a second pushing into that other foot for stability and support okay ready let's go now I know your leg is involved but every movement stems from that core so think about it as a mini crunch as you're pressing that leg up remember your heel is kind of facing the ceiling a bit more [Music] [Music] and one I know I felt it too okay unwind now if you I fail to mention this but if you got the no band and you're wanting to participate on this you can set a weight kind of on your inner thigh as you're pushing that weight out okay and then this one you have a weight here on your on your quad ready set let's go Crunch and acoss [Music] oh [Music] almost there three two and one okay we're turning on our sides ankle up set it up and let's go I'm pretty sure got that right again piing tight thoughts through the [Music] core oh yeah [Music] [Music] wishful thinking every time oh my gosh 3 2 [Music] 1 W holy smoked right great job you guys okay you're going to bring your feet around so that you our tucked I'm going to do that again so you can see so you're nice triangle with the band place it on the quads and walk those feet on the outside of that band so that you're nice and tucked now you can put those hands there so that it doesn't dig into your skin okay we're going to come back down onto our back sides okay you can even add a little bit of extra support there okay and all we're doing is little crunches in crunch in if you want you can let go of the band and hands behind the head for a little bit extra okay I let you know what you're doing start timer you're like a man just demonstrate a little bit keep that low back on the mat the whole time don't let it Arch if it is arching don't extend the legs very far just do manyi crunches oh my [Music] gosh I got to move this so that I can actually see it I can't see [Music] nothing I know you guys want to see it too though I can't tell what's happening three two and one oh it's just terrible all [Music] right okay keeping that band there if you need again some support to help so it doesn't dig in I grab your towel super helpful okay we're only lifting one leg other leg's going to come down and under even right here you should feel that work through the core yes M just holding okay and then little mini crunches crunch crunch okay this one's only 30 seconds set let's go if you need to that other foot can come down I know it's digging into my legs too feeling [Music] it don't pull on that head and neck keep it nice and relax as much as possible make it about your core not your neck three two and one switching sides ready let's [Music] go oh my freaky [Music] goodness oh right here is where it starts to get real still not letting that neck do the work thinking about back cor 3 2 1 are we done yet I'm just going to check the time while you guys are laying there no worries Candace thank you so much thank you yo I hope you have a great day we are done look at that look at that I'm going to change the music go ahead and roll over onto your [Music] belly oh yeah great work you guys that this class goes by quick I don't know maybe I'm wrong maybe you feel differently about it but bye have a great day oh yeah Little Rock side to side oh man did I ever need that I hope you did too it's good right come to under down amazing rocking back forth on those heels good hold them down walk your feet a little closer give a deeper stretch come on down to the knees if you need to land your side to get your quad stretch on feel free push back so good [Music] sides excellent good arm across that chest shoulder down you are so welcome Serena other side good good and get your [Music] triceps oh other side and a thought of the day a thought of the day thank you Bella see thought of the day we're talking about winter and December what good is the warmth of Summer without the cold of winter to give it sweetness right you need both you need the yin and the Yang in life to show you and make you appreciate the good things about what we actually do have right you need to be able to see the differences to appreciate the fullness of the beauty of what you're experiencing yes thank you Nai thank you Mary thank you Bella Serena Candace yo and anyone else I missed who was here thank you guys so much for being here and enjoying this next week begins our journey through 12 days of Fitness there is a class for free every single day um seriously for 12 days before Christmas and then I will take a couple days off to enjoy Christmas and my family and um then we'll be we will be back and then following that the following week we have our last chance workouts and special very special New Year's Day Workout as well so th those are um coming this is our fourth annual 12 days of Fitness so fun times ahead you guys are the best have a fantastic weekend I love you all enjoy stay safe no tsunamis right