Dirty Dozen: 10 Minute Sneak Peek Workout

What's up, everybody? Autumn, Here I have Anna Renderer from Popsugar Fitness joining me today. We are going to give you guys a little sneak peek of the Dirty Dozen from Remix the Fix, which are workouts exclusively on Beachbody on Demand. But we wanted to give you a little taste of what it was.

I can't wait to sweat it out.

Yeah, I'm happy to have her. I've been on Popsugar Fitness with her a few times, so she's coming over joining me today. Let's do this. Let's get started. We're going to get warmed up.

Always important to warm the body up before we start working out. Absolutely. We're going to jack it out in three, two, one. Here we go. Arms up. Light on the toes, the arms up all the way over your head. Four, three, windmills forward. So big circles. Loosen up the shoulders, engage the abs. 3, 4, 2, and reverse. Take it back, open up the chest.

We should do this every morning, no.

Matter what morning, right? Doesn't it feel so good? Three, two. Now we're going to go over the top. Reach long, sink in. Nice big stretch, warming up the hips. Three.

Two, last one. And we'll go other side and reach left.

This is an awesome side stretch.

It's so good. It loosens it all up. 3, 2, last one. Turn the toes forward. We're gonna reach down and across, stretch out the hamstrings and come up so we go down anywhere you can get keeping your knees straight. That's what's important, so you get that nice big stretch.

My hamstrings are always so tight.

Do one more. Feels good. Oh, feels good. Okay, first move we're gonna start with, we are using a set of medium weights. We are gonna start with, with a traveling curtsy lunge and squat. So let me show it to you first.

Well, that sounds fun.

It is. We're going to take a little step forward. So what I'm going to do is I'm going to squat and I'm going to take my right leg back into a curtsy lunge, open up with the left leg, and then I take the left leg back, and I'm going to open up with the right leg. And then I'm going to do the same thing coming forward. So the right leg comes across, curtsy, and opens up to the squat. Comes across and it's gonna open up to the squat. Oh, baby. We've got 45 seconds. You're gonna feel it burn.

Wow.

I love you, Autumn.

I love you with this here we.

Go in three, two, one. We squat. Right leg goes back. Open the left leg, squat. Left leg comes back, open the right leg. Now we take it front, take it across and squat.

You're just taking lunges to a whole new level.

I try.

Yeah.

And open. Now take it back. And we're breathing. We're hitting that 90 degree angle every single time. Abs in tight, back flat. We got about 15 seconds to go. Keep stepping, abs in. Get those hamstrings parallel.

Starting to burn, baby.

Cross and open. Take it back. I think I got off a little bit there. Last one.

I wasn't feeling it though.

And squeeze. Good, good. Okay, you breathe. Watch the next move. We're gonna take the right leg forward. We're gonna go into a little bit of a runner's lunge here. Abs in tight. Lay the stomach on top of the thigh. You're gonna row, crunch. Row and crunch. And you are going to feel this in that supporting leg.

I like it.

Are you ready?

Burn it up.

Three, two. Abs in tight. And row, crunch. Squeeze those shoulder blades. Pull that.

Up and in. Keep breathing. We're sweating already.

Oh, yeah. You want kidding about that front leg?

I promise that one is gonna feel it.

Squeeze those shoulder blades like you're pinching that pencil. Pull that knee in. Work those lower abs. We still have 15 more seconds. Squeeze, crunch. Come on, stick with it.

Love it.

We've got five amazing. Three, two, and shake it out. Take it out. You can shake it out if you need to. And we're gonna go back to our squat traveling curtsy lunge.

So buns of steel with that move right there.

That one is. You think it's gonna be all back and abs, but really it's just glute. Okay, awesome. We're actually gonna switch to the squats.

Beautiful.

We'll come back to that in a second. So feet hip width apart. Abs in tight. We are gonna squat in three. Two, two, one. We go squat. Take the right leg back and across. Open it up. And left leg comes back and across. Open it up and bring it forward. Front and get low. Shoulders back, chest up. Take it back, curtsy.

I really like how you work the back, too, because you really got to keep that posture.

Thank you. I'm really feeling it. It's important. You really always want to squeeze. Maintain that posture. That's really important. Keep breathing through all of this. Take it back. We're almost there. You got five more seconds back. Three, two. Make every second count and rest.

Take a nice deep breath. You can set the weights down you can stretch out the quads now. We're going to take that left leg forward. We're gonna row and crunch. How you doing?

I'm loving these combinations. All right, so good.

We hope you guys are, too. Left leg forward, abs in. Lay the tummy on top. Three, two, one. Squeeze, crunch, squeeze, crunch. Come on, Draw those weights in.

I love it because you're not using super heavy weights, but your leg is just on fire the whole time.

Yes. You don't need crazy heavy weights for this one. This is from the Dirty Dozen, which is my spin off of Dirty 30. Total body exercises. Everything works for a full 30 minutes. This is just the sneak preview, though. You want to see all the great awesome moves in this one, you got to go get it on beachbody. On demand. We're almost there. Three, two. And rest. Okay, shake that out a little bit. I'm gonna show you the next move. So we are gonna keep our weights. We're gonna load them at our shoulder. You've got a squat and a shoulder press. You're gonna step open into a sumo squat. It looks like this squat press. Bring them down. Sumo squat. Back to the center. Squat.

You like working your legs at all?

Hey, I love leg day, if you didn't know. Anybody that follows me knows I love leg lay.

Awesome.

All right, load them up. Here we go.

Got it.

Three, two, we're gonna squat. Come up. Shoulder press. Bring them down. Sumo right. Yes. Center. Now squat. Drive them up. Sumo left. Get those glutes under you in that sumo baby squat. You're gonna feel those shoulders work. Press them down out of your ears. Even as you drive the weights up, don't let your shoulders creep up. Down.

Nice and big.

Press right there. Come on. Keep going. You're doing awesome. You got about 10 more seconds right here. Then we're gonna go into one of my favorite ab moves. And down. Up. Sumo it. I like to be even, so give me one more. Down, up. And sumo. And center. Good.

I like that sumo squat. We're gonna set those off to the side.

Okay? We're gonna go into something called a Z. So come on down on the ground. I want you to stack your knees. It's like you're sitting pretty at the beach. Guys. You too. You're sitting pretty at the beach. So hands are on the ground in front of you. We are gonna do one pushup down and up. From here, I want you to imagine my hand is on your hip, and you're going to use your hips to drive my hand up. So you engage Your core. Lift down. So you go push up.

Yeah.

Feel those triceps.

Oh, yeah.

And you're going to lift. Here we go. Three, two, one. We go down. Up. Lift. You see that Your body makes a Z. Obliques.

Lots of weight strength there in the sides.

Yes. We're just chiseling that waistline. It's what everybody wants, a nice trim waist.

Oh, yeah.

Guys and girls, down, lift. Squeeze it. Really find that squeeze as you drive that hip up.

These push ups get hard.

You should be feeling them.

It's going from your hips, but hey.

It doesn't seem like it should be, but it's actually a lot of tricep on that right arm right now.

Yep.

4, 3, 2. And we might as well get that last one in.

It's so sweet. Yeah, that's awesome. We're gonna circle back to that. We're gonna go back to our squat press Sumo and then we'll do Z's on the other side.

So let's grab those weights.

Such a time efficient workout too. We're just working so many everything muscles at once.

Total body. We crush it in this workout in 30 minutes. You're just getting a little preview of it first 10 minutes, but it's pretty great.

And the preview is good.

Thank you. Okay, load those weights up. We are going. We're gonna squat press Sumo. Three, two, one. We go down. Drive it up, Sumo. Right Open. Good. And squat. Drive it up, Sumo. Left. Really control this. Focus on that form. Form is everything. That is where you get the best, most efficient workout. Up. Sumo it.

Left.

Keep driving, keep breathing. Abs in flat back.

And these moves, although you're working your arms and your shoulders, your legs, you still feel your core. Absolutely nobody realizes how extreme strong you have to be to stabilize this move.

You gotta stabilize all of it. We got about five more seconds. Reckless now one more in squat. Drive it up. Sumo it. And rest it. Very nice.

Are you sweating at.

I am so sweating.

I am sweating.

I get teased all the time. Everybody's like, I'm like, we don't see it on you. But I swear, if you ask me, the sound guy who's got to take my mic pack off at the end, he'll tell you it's sweaty. Okay, Z's on our. She left.

She's sweaty.

So stack those knees now. Everybody always has one side that's a little bit tighter than the other. For me, this is my tighter side.

Right, Me too.

Okay, so we're just gonna give it everything we got here. 3, 2, 1. We go down now engage those obliques that hip up.

Oh, yeah. This side's weaker for me.

Me too. And that's okay.

Feels like a different exercise.

Yes. It's a little bit more challenging to engage on this side, but we can do it.

You know, you're doing it right if you can't really complete a sentence when you left.

That's right. It's not about being perfect. It's about progress. It's about getting stronger every day. I'm not looking up at you guys right now because I'm doing the move and I want to keep my head in line. But we're almost there. We have 10 more seconds. Lift. Come on. Keep pushing. Okay.

No beach day goes by without doing this.

Three.

That's right.

Two. And rest. Okay.

And then get some sun. Right?

And then get some sun. We're down here, so we might as well just stretch it out while we're down here. Let's face forward. Take one arm across the chest. There it is, you guys, that's just a sneak peek of the Dirty Dozen from Remix the Fix. Like I said, That's a new 21 day fix workout. It's exclusively on Beachbody on Demand. You can check it out right there.

You know, it's good if you just need to kind of on the go, quick workout. Yeah, you can throw that one in there, but otherwise, go for the full workout thing.

And let's stretch out those triceps. They worked. We gotta thank Anna for being here with us today. She did amazing.

Thanks for having me, guys.

And Anna, if we want to check out more from you, where can we do that?

You can visit us on POPSUGAR Fitness. Our YouTube channel is featuring this lovely lady for a few workouts.

Thank you. Thank you. Yes.

Come hang out with us. We've always got some fun routines planned.

That we do. All right, let's stand it all the way up. And we're just going to stretch out those quads really quick.

Yeah.

And we will wrap this up. So let's grab the right foot. Keep those knees close together. I'm losing my balance. Draw that heel up into your glute. If you do lose your balance. Grab that ear. I swear it helps.

Yeah, the ear. The belly button. Sometimes I touch the belly button.

Switch sides.

One of my old track track tactics when I was back in high school.

It worked.

And don't skip the stretch, right? Because that's what gets you ready for your next workout.

That's right. You've got to stretch it all out. Give me one more big inhale up.

Exhale it all out. I do also have to say we've been working out all morning. So I'm getting my Beachbody performance chocolate recover on after this. Cuz I am going to need it. You guys should do it too. I'll take some. All right.

All right.

Thanks for joining us.

Bye.

See you guys next time.