BalanceSculpt is a mashup of barre, Yoga, Pilates and strength work to get you that sculpted body. Needed: light weights, gliders or hand towels, mat and pillow or squishy ball. I do not own the rights to this music.
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.
So today is balance sculpt. If you don't know what that is, I'm sure you all do.
It is a mash-up of floor, bar, Pilates, yoga, and strength work all together.
Good morning, as we were from yesterday. Today, the infamous gliders. If you don't have these,
you can use hand towels, socks, whatever. You're not ready to pulse yet. I know, I'm not either.
But we're going to do it anyway, right? Good morning, Bella. Also,
squishy ball or pillow will work, like a feather pillow. And then, of course,
lightweights and a mat. And that is it today. So let's get started.
I know, it sounds amazing, right? I don't know if it sounds amazing, Amy.
All right. Watch it out. Point those toes into the floor. Knees up.
Good. Palms face forward. Pull back. Keep that chest lifted and feel those
shoulder blades squeezing back behind you. Good. Palms down.
Keep those toes pointed into the floor. Good. Arms overhead. And down.
Take it nice and wide. Reach.
Open up those ribs. Keep going. Good morning, St. Petersburg.
Good. Arm across the chest. Good. Curl and pull.
This is one of my throats.
Rotating lunges all the way over. This is a shoot option class.
Feel free to have the ball or not have the ball. Either way.
Last one. Keep it nice and wide, side to side.
Three, two, and one. Walk it out. Plank position. One foot forward and rotate open.
Bring that hand down. Bring that back foot in. Bend and straighten. If you need to,
hands off the top of this quad. Get nice hamstrings.
Three, two, and one. Walk the feet out. Rotate open.
Hand down. Bring that back foot in. Bend and straighten.
Good. Three, two, and hands come in.
Big circle.
Good. Vibrating. Good. Other direction.
Nice. Open and close.
Oh, that's good. Right? Okay. A few more. Upper body. Arms straight out. Thumbs up. Thumbs down.
I'm looking for back squeezes. Yes. Shoulder blades nice and tight together. Excuse me.
Good. Up and down. Feel the warmth building in your shoulders. Back. Three, two, and one. Nice job.
Okay. We're gonna get started now. Every move pretty much today involves the gliders. You're
welcome. You're like, oh no. Now, if you don't want to incorporate them, that is totally fine.
Also, if you have carpet, paper plate works great. So, yeah. You only need one to begin.
And your weights. Okay. We are going to get low. Yes. And we're punching with palms down,
pulling back palms up. Okay. But we're gonna get low. So, your legs are already bent. You're gonna
stay bent. Yes. Punch out. Punch or pull in. Punch out. Pull in. Yes. All the work pretty much
being done on that standing leg. Yeah. We're right into it.
Good job, you guys. I know. And we will be pulsing
very shortly. Super exciting. You don't know what that is. Tiny, tiny movement. Good morning,
Graham. Are you ready for it? It's to create that sculpted body.
And beautiful, long-legged muscles. You ready? Pull it in. Hold it here. And push it.
Push it. Push it. Yes. Yeah. Good. Nice job. Three, two, and one. Oh, standing leg, right?
Good work, you guys. Same thing, other side. Get nice and low. Get into it comfortably,
as low as you feel you can go. Let's do it. Out of hand. You got it.
Let's go. All those seaweeds are fired up in that leg. That's the burn that you feel.
Good. You got it. Keep going. That's it. That's it. You all ready?
Pull it back. Right here. In and out. You got it. Sweating already. Gotta love it. Three,
two, and one. Oh my goodness. Good? Okay, next one. Basically the same thing,
only this time going out to the side. I don't think we have to get as low with this one.
Okay? So, it is a lateral glide out, front, and boom. Yes? Okay? Boom, boom.
Curl, out, and up. Good. Love it. You spy gliders, yes you do, Summer. You do, you do. Already.
Good.
Walls. Take that leg out. We're gonna pump the arms. Yes? Here we go.
It's so tiny, but so brutal. Yes. Good job, you guys. Three,
two, and one. Oh. Brutal. All right. Same thing, other side. Let's go. Out, bring it front,
and up.
Couple more. Now we got that pulse coming. Come on, you guys. Good work. You ready?
Take it out. Get low. Let's go. In and out. Come on. Feel the work in that standing leg.
Like crazy, right? Glutes, calf, quad, in it all. Yes. Three, two, and one.
Oh my goodness. Great job, you guys. Okay. Yes. Glider box lunges. Just what you wanted to hear,
right? You're like, I don't know what those are. One foot only. Gliding forward and back.
Position. Yes. Right here. Right here. Back and forth. Let's go. Come on.
Good. Working on your core. It's not about speed with this one. Take your time with it.
Right. Not about speed. Good job, you guys. Good job.
Beautiful. We're not going to pulse this one. You're welcome.
Last couple right here, and switching sides.
Let's go. If it's bogging your knees to go forward in that lunge,
just kick it back behind you only. Don't feel like you have to do
the forward portion. It's a little more intense on your knees.
Listen to your body. Good. Last two. Good job, you guys. We are back to lateral glide out. This time,
it's the leg that's bending. I want it raised. If you need to, take a bend in the elbows. Yes,
do it. Either way. Keep it coming. Come on. Yes, you can. Great job, you guys.
Sweating already, right? It's a different workout than a HIIT. Good.
We are going to pulse this one. Again, you're welcome. You ready? Hold it here.
Get those arms a little tighter to the body. It's a little pull in and out. Pull in and out.
Very small. Don't have a glider. Just stay here and pulse it up and down instead. Good.
Most everybody has hand towels or paper plates, right? No excuses. You can handle it. You can
handle it. Actually, I would love to see your sink face.
Three, two, and one. I'd like to see all your sink faces.
Let's get the other side. Same thing. Opposite leg. Let's go.
Good.
Good job, you guys. You ready? Let's get that pulse. Come on. Get down.
In and out. Tiny, tiny, tiny.
Let's go. Let's go. Good. Three, two, and one. Good job, you guys. Okay.
We have a curl again. This time, palms are up. Good morning, Priya.
Palms up for this one. It's curl, regular curl, okay? We're going slow, crazy slow.
It's going to be awesome. Ready? Here we go. Whatever you're saying. All right. Palms up.
So slow, you guys. The pull in and the pull out, both. Crazy slow. Feel every muscle,
every fiber. Good. Arms are tight to the body.
Good. The reason we go lighter in weight is because we want to pulse.
Muscular endurance, different thing than crazy street games, right? You need both.
Good. Besides, it just makes everything nice and tight and perky. Right, Graham? Good. Yes.
You ready? No. Good. Let's get it. We're going to do tiny pulses with the arms,
pulse with the leg. Pull it in. Good. Yes. Three, two, and one.
Good job, you guys. Okay. We got the other side. Same thing. Yes. Ready? Let's go.
Good job. Good job. Slow. Nice job, you guys. Keep up that great work.
Amazing. Amazing, amazing. You ready? Whether you are or not, we're doing it, right?
Back behind you. Little pulses. Up, up. Good. Don't get that burn.
Three, two, and one. You guys definitely feel this next couple of days.
Okay. Next move. Cross back or curtsy overhead tricep extension.
Okay. I'm looking for only bending from the elbow up. The only movement that should happen.
Nothing should happen with the upper arms. Yes. Back behind to an overhead extension.
That's it. Very simple. Good. Yes, Lisa. Ouch. Every time, right? Good, you guys.
Let's go. Let's go. Be deep. Keep it. Your range works. You guys are incredible.
Keep up that great work. We are going to host this one. I know. I know. It is a three-quarter
hold with that tricep work. You ready? Take that leg back behind. Hold it first.
Right here. Let's go. In and out. Keep that chest lifted. Don't tuck your chin.
Let's go. Let's go. Inner thighs, baby. Good job. Three, two, and one.
Man. Y'all ready? You got to get to the other side. Same thing. Arms overhead. Only moving from
the elbow down. Let's go. Good job. Good job. Come on.
That's it. Yes. So good.
Good job, you guys.
Okay. You ready? Hold it three-quarters. Let's go. In and out.
Every time I say in and out, I think of like burgers. Wishful thinking, maybe. Good.
Burn, baby. Burn. Three, two, and one.
Oh, my gosh. It's a different kind of work, right? Crazy. Okay. You need a sip of water,
a break. Take it anytime. This time, we have transverse.
Let me stir the pot. You're welcome, Jesse.
But we're going in a big V. Now, if the V bothers you going forward, just stick to back. Yes. So
stir the pot. Stir the pot. Yes. Big V on the floor.
It's okay that you're making those turns all the same direction because you're going to go
the other direction on the other side. Yes. Good.
Good. Love it.
Oh, my gosh. You guys are too funny. Yes. I asked you if you're ready,
but you're not ready for what's coming. I get it. I'm not. And I know what's coming.
Ready, buddy? Let's go. We're not going to post this one. You're like, thank God.
Good. Three, two, and one. Let's get the other side. Same thing.
We're reversing that circle. Ready? Let's go.
Now, in case you haven't noticed, in all my workouts, I have you working through multiple
planes of motion. It's very, very important to me. I want you to be strong 360. Yeah?
Good. I'm not ready. I don't want it. Good, you guys. Yes. Now, big V on the floor. Come on.
Oh, love it. Good work. Good work.
Yes. Three, two, one. Okay. Oh, yeah. So, we're going to go forward with this next one. Now,
again, if that bothers your knees, reverse it instead. Okay? You don't have to go forward.
We're adding an overhead press in. One glider only still. Okay?
We're going to get into a squat. Okay? And press out. Yes. Squat,
press out. You need to reset every time. Do it. Otherwise, stay nice and low.
I want your weight to still be in your glute and your heel of that standing leg. Okay?
If it bothers you, come up. Let that leg come out from a standing position. Let's go.
Remember your option right here. Either way, many different ways you can do this.
Everybody has different issues. It's not a one-size-fits-all, guys, right? We know that.
Three, two, one, and one, and one. Let's get the other side, right? Okay.
Let's go. See you guys. Three, two, and one. Wrap those weights. Go back to that starting
line. We are close to this one. Let's get a little lower. Let's go. In and out.
Three, and one. Switch sides. In and out. Let's go. Get as low as you can. Oh, so good. Three,
two, and one. Dripping. Holy smokes. Okay. We got a sumo. Your feet are pointing at a 45-degree
angle. I'm looking for an in and out this direction. Okay? Yes. Single arm T, pinky up
at the same time. Okay? Look at this.
Sumo style, plie style. Good. Activating slightly different muscles than a lateral lunge. I know.
You feel the difference. Yes? And your pinky is up so you're getting those triceps, beautiful arms.
Good. Point it out. Your ankle should be facing forward. That's the
actual positioning of the foot. Gives you a slightly different feel.
Good. Do you feel that work? Right? Oh, yeah. We feel it.
And the arm is starting to heat up. Good. Not to mention standing late, right?
Good. Keep the arm in place with the body. Remember, ankle facing forward. In and out.
Like you're trying to bop the floor. Bop it. Bop it. Yeah. Good. Three, two,
and one. Standing leg on fire, right? Shake it out. Get the other side. Same deal. T and out.
Pinky up. Let's go. Good job, you guys. Come on. Get this thing. Get this thing.
How sweaty this makes me. Lit is sweatiest, but it's lit. Excuse me. Lit, pit, and then this.
Ready? Good. You ready? I know I always ask it, but it's because I actually want you to be ready.
Ready? Hold it in. Let's go. In, in, in. Come on. Good.
Three, two, and one. Oh, my goodness. Y'all good? Grab some water.
We're moving on. We got balance work coming next. Wow. Okay. Balance work. We're still
utilizing only one of the gliders. Rond de jambe, basically big circles on the floor.
Here. Ouching. All right. You ready? Okay. No weights. Back. I'm looking for beautiful posture.
I'm looking for a foot that is 45 degree angle, soft bend in the knee, and other leg pointed toe,
and big circles all the way around. Yes. Good. If you want, arms can come out
or in front. We are going to balance this piece as well. Good. Standing work. Feel that burn.
I agree, Graham. It's a different kind of work, right? Good. Really feel the glute
activate as you go behind yourself.
Yes. It should be going. Oh, okay. You ready? You got that balance piece. Go ahead and drop
that glider if you feel comfortable. Hover. Hover. And your goal is to not let your upper body move.
It's very stable. Okay. You have to send some energy into that leg
to make the rest of you not win. Use your core. Oh my gosh, Amy. You are hilarious.
She said she's going to feed her dog the gliders for breakfast. I'm sure he'd eat them too, right?
He's a lab or a retriever of any kind, right? Three, two, and one. Oh, you guys make me laugh.
Okay. We got to get the other side. Okay. Same thing. 45 degree angle. Nice first position
with the feet. Okay. Wrong edge on soft bend. Arms can do what they like. Okay. Here we go.
All the way back and around. Again, nothing is moving, right? Everything is stationary.
Good. Big bugs beneath. Just straighten it out just a little bit. Don't get as deep with it.
Good. Awesome job, you guys. You ready for that hover? Let's go. And you're trying not to swing
the leg. Good. Yes. Beautiful, beautiful. Three, two, and one. You're on the carpet,
that's okay. Do that awesome little give. Actually can really challenge your balance.
It's a simple tool and that's what we're using it for, okay? All right.
Pick a leg, any leg, okay? And from here, we're going to head into a nice
foyer three or single leg deadlift, okay? Reaching those arms out nice and slow.
Now, if this is too much for you, use the mat, right? But it's that added challenge all the way
out. There's a lot of this happening with me. That's a good thing. You want that pressure to
try and stabilize. Good. Yes. It looks, right?
Beat it, guys. Come on. I love it. I love it. Want some more? I love it. Let's go.
Last couple right here. Good. And last one. We're going to switch sides.
Give this side a break. Same thing, other side. Set it up. Y'all ready? Let's go.
This is actually really good if you have the tendency to roll your ankles.
Super strengthening of all those ankle-stabilizing muscles. So,
if you have issues like that, do this. Balance work on top of a mat or one of those pads
to find what works for you, right? Good.
Good job. Good. Keep it coming. Good job. All right. Last three, two,
whoo. My bad side. And last one right here. Good. Awesome. We are still utilizing that mat. If it's
too unstable for you, feel free to go back to me on the floor. We have each three pose, okay? So,
remember, you do not have to go full kneel-to-heel. Right here works. Even having your toe on the
floor works, find your thing, okay? Otherwise, three pose, get as high as you can. As long as
your foot is not pressing against your knee joint, I'm good. Hands in prayer, right? Right here.
Yes. Even just standing here, you can feel your ankle trying to keep you steady, right?
Good. Your foot should be moving. Excellent. We're going to add on to this.
Go ahead and twist over one side. Slowly, slowly. Good. And other side.
Good. Shake and bake, baby. Last one right here.
Gorgeous. Okay. Let's get that other side, right?
Works. Keep a soft bend. Don't walk out. Hands in prayer. Hold it here.
Great. Awesome. Let's move. Here we go. Here's where the money is, right here, right?
You add movement into it and it just changes everything. This is my weaker side, obviously.
This is the side that has knee issues, as you can see. Oh my gosh. There we go. Good. Yes.
Three, two, and one. Very nicely done. Okay. You're done with the balance portion.
We're now moving to the floor. All right. You can pull that mat out all the way.
If you don't believe, yeah, we don't need the
weights, but we do need your friend, the gliders. Two of them, please.
I'm going to adjust the cameras as well. See better? How you guys doing? Forgive the jostle.
Adjust, adjust. Oops, sorry. Good. Okay. All right, you guys. Now,
box plane glider. I know, right, Nazzy? It's hard. Now, if you have wrist issues,
I'm always going to show you options for that, okay? But the whole new deal is a box plane
glider jacks, okay? What that looks like is this. Okay, you're on all fours.
Feet on the gliders. You're covering your knees.
Good. Okay, we're going to add on to that. If you have wrist issues, just come down to your elbows
with the mat. Good. Y'all ready? We're never ready, right? Let's go. Good work. Come on.
Extend, in, in. Out, extend, in, in. Out, extend, in, in. Good.
Guys, you're just going out into full jacks. Out, jack, in, in. Good. Y'all ready?
Come on again. Take it out, and then do regular pull, in, in. Out, out, in, out, in, in.
I don't know if you can see all that. Okay, right here. Out, extend, in. Oh, sorry. Extend,
close. Out, in, close. I know. I know. Even if it hurts, this song couldn't be more appropriate.
Good job, you guys. I know. I know. These are crazy. You got it, though. 10 more seconds.
Come on. I really don't care. As long as you're jacking elbows, whatever works. Three, two,
and one. Good. Now, for the next one, this requires movement across the floor,
so if it bothers your wrist, just stay in place, okay? I'll show you that option in just a second.
We have a box plank. Crawl to a plank, to a drag. Yes. Okay, so you need some distance.
What I'm looking for is here. Crawl forward, crunch it in, okay? Crawl forward,
crunch it in. Now, same thing. Press back, crawl into that box plank. Press back,
into the box plank, okay? If you are on the floor with those elbows,
those of you that are doing the full meal, you'll go for it. You're on your elbows, okay?
Your box plank, and you're just crunching in and out. That's it. Simple. No need to crawl.
Get those wrist bug. Yeah, good. Good, good, good. Yes. Nice job, you guys.
So good. Three, two, and one. Nicely done. Okay. We are turning over. Yes. Low though,
on the elbows. You're going to crunch and jack from the upright position, okay? You're on your
elbows. Elbows lined up with those shoulders. Okay, what I'm looking for is a press out,
pull in, okay? That's part of it, but once you press out, you're going to jack. Yes?
I'm going to go with my heels now. Press out, jack, in. Pull in, out, jack, in.
Good. Yes. A little bit of intensity on the upper body. Your core is working.
Your hammies are working. Everything's working. Oh my gosh. In, out, open, close. Yes.
Good. Three. We're not adding on to this. You guys are like, yeah. Two, and one.
Grab a pillow or your squishy ball. Good job, you guys.
All right. If the ball is too small, and you'll understand once we get going,
grab a pillow. Pillows work great too. It's just you need some distance or something to
add a bit to your legs, okay? We're going to be laying down. Yay. Resting is all day, right?
Counter curl with a squeeze. Yes, I know. Right here. Curl out and in. Yes. With a squeeze.
Now, if it's too much, go one at a time.
One at a time. The ball or the pillow will move, will shift, but that's okay. I get it.
Yes. Maybe we should focus on hamstring work tonight at Restore & Release, right?
Which, by the way, tonight, 7 p.m., roll out, guys. Get those muscles that you just worked so
hard today nice and relaxed, and then a 15-minute guided meditation to send you
to dreamland beautifully, right? Good job, good job. You're almost there. Almost there.
Come on. Squeeze. Good. All right. Bring it up. Hold it here. Squeeze, squeeze,
squeeze, squeeze. That pillow or ball pressing in. Good. Nice work. Keep going.
Three, two, and one. Excellent job, you guys. Okay. We are going to flip it over,
keeping the ball or pillow between the legs. Okay. I might actually switch it out because
the ball is too small. Again, if you have wrist issues, head to your elbows for this one. Your
feet are back on top of the gliders. Yes. Okay. I'm looking for a squeeze as you pull those legs
in and out. Right here, starting here. Out, squeeze. Out, squeeze. Good. Squeeze. Come on.
You should feel activation through your core with this one. Out, squeeze. Yes.
Again, harder than it looks, right? You're like, hell yeah. This is crazy. Come on,
guys. This is the last one. Yeah, I know. Good. Come on. Now, we're going to position
and you're going to squeeze the crap out of that pillow, right? Or ball. Hold it here.
Right here. Pulse it in. Pulse, pulse, squeeze. Yes. Your knees are hovering unless you need
that support from the floor. Come on, squeeze. Squeeze, squeeze, squeeze. Good.
Three, two, one. Right? Oh my goodness. Amazing work, you guys.
I hope you feel good. Go ahead and lay on your side
and let's get a nice quad stretch because we just worked the crap out of them.
Right? Good. And I forgot my foam roller, so I'm going to run and get it because it's the
best part of class. Right? Good. Oh my gosh. It feels amazing. Good. Switch sides.
All right. While you guys are quad stretching, I'm going to run and grab my foam roller. I'll
be right back.
Good. Let's get a nice calf stretch to go ahead and roll onto your belly.
And we have down dog. Push those heels into the floor.
You don't really need to stretch. Walk your feet closer to your body.
And we're going to lift and lower the heels one at a time.
I think we might need to target those hammies just a little bit
before we get the back side, right? Okay, so foam roller or if you have tennis balls or cross balls,
that all works. Have a seat. One leg only and you're putting the foam roller right where your
bum and your hamstring meet. Okay? So that insertion point. Yeah? And then you're just
going to roll back and forth. Good. Awesome. Good. Now point and flex that foot.
Okay. She thinks it's too cute. I'm sure you'll be able to walk, but yes. Come back tonight. Get
your muscles worked out. You do feel better when you do. I promise. Those of you who have come can
attest to that. It helps with recovery. It helps you not to feel as sore and you get all the benefits.
Better metabolism. It's just all around great. And you don't have to wash your legs anytime,
really. But tonight, 7 p.m. And if you have any particular area that's bothering you,
you let me know and we address it, right?
All right. Go ahead and roll through and then when you get the other side.
An ounce of prevention is worth a pound of cure, right? Get a little roll back and forth.
Thank you, Jill. Have a wonderful day. And just so you know, the guided meditation isn't all voodoo
or weird. I mean, if you're into that, great. There's plenty out there to choose from,
but I keep it really simple. Just guided journeys that help calm the mind, help breathe better.
So, try it out. It's good. Tonight, 7 p.m. Chill out. Good. Take and point and flex that foot.
Needed it on that side. Take it side to side.
Good to have you back from your vacation, which looked amazing, by the way.
Okay. Let's take the foam roller on your backside. Go ahead and
hands behind the head. Lift your hips up.
And roll the entire lower back. This should feel absolutely incredible.
Yay. Thank you, Nazi.
Good. Oh.
Bring your hips to the floor. Let your arms go over your head, head and neck,
mountain back behind you. So good. And stay forward. Hold it all day long. So,
this is super beneficial to you. If you can't touch your fingertips to the floor,
it's something you can definitely work on. And roll all the way down,
allowing the foam roller to rest on the middle of your neck.
Close your eyes. Let your limbs go spread-eagle. Relax for a few moments. Breathe. This is your
On true beauty. True beauty does not shine. It attracts, right? Are you truly beautiful?
And that means to me, this right here, right? Doesn't matter what you look like on the outside.
It's your heart that counts. Thank you guys so much for coming today. I appreciate you.
Have a wonderful rest of your Tuesday. See you tomorrow for Lit. 8 a.m. Love you all. Also,
come back tonight. Get your chill on. I promise you won't regret it. Bye.