08: Upper Body Sweat | 25 Minutes | Strength & Cardio Workout

Just focus on those tries. I know. And breathe. 5, 4, 3, 2, 1. Set those weights to the side. Your last round, your sweat round looks like this. So you can either just be on your knees, take those elbows down, press it up, walk it back, walk it in, or from here down, push, jump, jump. Does that make sense? I want you to think about that. Pushing up through the tries, elbows to the back, and then walk it back, push it back. Your tricep push can be on the knees or lift those knees so you feel it a little more. Here we go. Last 30 shoulders. We're gonna keep this warm up pretty short because we're keeping this workout short. But let's go ahead and get some mobility through our upper body or core and of course get our body's temperature up. Getting the muscles warm, ready to go. Let's reverse that direction. And as you're doing those shoulder rolls or arm circles really challenge your range of motion. Right? Already starting to feel that heart rate get up right. Even with just the march, let's take one arm to the back again. Not just here, right. We're really trying to get to the back and then take it to the front. We'll do same thing, other side, right here. And then back the front. Let's step out to the side. But big arm opener, chest opener, right through here as we step out, crossing your body in front and then opening out wide and reaching toward that back wall, whatever that is for you. Let's hold it here. Let's just reach down and up so you can shift the weight. Always good to get some hip opening. Even though we're not really doing lower body today, we might find we sneak in a few little things with our cardio. But right through here, let's take it flat back down. So the way this workout is going to work is that we're getting 30 second intervals throughout the entire thing. So we have 30 seconds of a back to basic strength. So those will be your traditional upper body pull and push. Hold it here, roll those shoulders. Then we will add a little intensity in different ways. Sometimes that's adding a little bit more movement. Sometimes that's switching the angle or switching the of the move. Let's walk those feet in. Let's get our eyes wise and T's. So we're taking it up. I take it out why? And take it out T, you can add a little hinge if you want or just straight up. And then that third round of 30 seconds is a body weight sweat round or not always body weight, but sometimes right so we're going to be keeping that heart rate up while we move our body through a similar motion, working that same muscle group, right? So if working our back, then we'll add some intensity and then we will add more cardio. You want that hinge right through here. Let's get one more. We've got I, we've got Y, we've got T. All right, if you can, we're gonna inchworm it out. If that's not right for you, I want you just to take it to your knees or stay upright just a couple times. Just right through here. Walk it out. Warming up the core and all through our back and spine and of course our upper body. I want you to hold it here. Let's just sit back, child's pose and either come up to all fours or come up to that plank. Just a few here and then we're bringing it back up top. So again, sometimes we'll drop to body weight with cardio, Sometimes we'll keep our weights, but we'll find ways to get that heart rate up. And that is our sweat round. So back to basics. Add some intensity. Sweat round. All right, team, go ahead and walk your hands back. Reach it up through here. All right, tap it out. Reach right here. All right, team, so we are starting with some heavy weights. I'm going to give you options. Some things will go a little heavier or medium, sometimes lighter or medium. I want you to always feel like you have options. So if you need to alternate, if you need to drop it to something lighter, totally fine. And if you want to stick to that back to basics the entire time and not add the intensity or not add the sweat round, that is fine. 2. All right, team, so 30 second intervals, and we are starting with everybody's favorite, a version of a bend over row. Now, we do this a lot with dumbbells. I want you to try to go heavy if you can. Here's what we got, team. We're gonna do a cross row. So we're gonna cross in front here and here. If that feels like too much, I'm actually going to start a little lighter. Then I want you to alternate, but let's go ahead and find that hinge position. One in front, one behind. Here we go. So we're gonna try to do these 30 second intervals back to back. But when there's a little more explaining or when we have to transition, like our second round here, we'll go down to the mat. We'll get 10 or 15 seconds in between. So pulling those elbows up Wide squeeze. We got 10 seconds. Again, you can always do one and then the other if that's a better option for you. Three, two, one. All right, take it down to your mat. You can probably go heavier. We're going to take it to a plank row for 30 seconds. If you don't want to do that, I want you to go from the ground here to here. But if you can join me into that plank row, a little extra intensity. Here we go. Right here. You, of course, have options. You can be on your knees here, you can be standing, you can be on your knees here. After this, we'll get a quick stretch, and then we're taking it to a plank row, and we're going to add a little jack or tap out, right, keeping those hips square. Why do we love the plank row? Well, obviously because we're working that core in, too. But pulling from the ground can be super challenging for our back. Three, two, one. Quick stretch. And then here's what we got, team. We got our plank row each side, and then we got our jacks. You can go one or two up to you, but join me up into that plank. If you're on your knees, just tap it back. Here we go. So plank row right and left, and we got jack for two. Another option, of course, is just a little tap out right here. Tap, tap. If you're on your knees here to here, and you can walk it out, walk it out, or just tap from the knees. You do you. This is your workout. You know what I always say, Be where you are today. Let's get one more. 3, 2, 1. Take it out. Go ahead and bring it up. All right, team, so that took a little longer because we had to transition in between. These next ones will go right into it, so catch your breath. We're actually going to pick a lighter weight for this. We are going light weights. Front raise to side, raise. Then we're going to add a knee to that. Then we're going to add a little tap back or a lunge. If you only have one heavy, put it between two hands. Let's do it. Here we go. So front raise. Just level with the shoulders. We're not going much higher than that right now. It's going to feel light as you start out, but it's gonna get heavy as you go. Again, if you only have one, I just want you to go. Or if you only have a heavier one, just go straight up to the front with one. That's okay, too. All right, we're gonna go straight through this and Keep that heart rate up. So in about five seconds, we're gonna add a little knee raise. In three, two, one. Here we go. So knee comes up and knee comes up. You're gonna feel these shoulders by the end. If you're not feeling them already. I know I am. Again. One dumbbell is fine, too. If that knee is too much, you just keep it right here. And if it starts to feel too heavy, you can always do one and then the other one and then the other. All right, what we're adding to this is a little lunge, if you want. So right here. Lunge and raise. Lunge and raise. This is our sweat round. Getting that heart rate up. I know I promised you some body weight, but we're keeping those weights. Of course. If you need a breather, take it here. Just keep the motion going. But without your weights, you do not have to get super low. I know it's an upper body workout. You can just do the tap, but you should feel that heart rate, feel that cardio. Last one. Yes, team. All right, taking it down to the mat. Watch me here. You need to keep this standing. You can. You can go overhead triceps, tricep and knee. And then you can do a little tap out. If you can join me on the mat, here's what we got. We got our tricep extension right down through here. So join me here. We're going to start here. We'll add a toe tap, then we'll flip it over. Here we go. So tricep extension, bending at the elbows. Extend up. It's always a little bit helpful to slide those elbows a little back towards your shoulders. Not a pullover. It's still bending at the elbow. Extend it up, but sometimes we're a little forward or too far back. But take it right here if you want. Go ahead and bring those feet up and tabletop. If you don't want to do the toe tap, you can take it to a bridge, but we're going to add the toes tapping down right here. You can do one at a time or you can do together. So we're going straight into this one. And then when we add our cardio, we're going to set these weights down. We'll have time to do it, and we're going to flip over into a bear plank with a little tricep push. So I'll show you when we get there. Don't worry about that yet. Right, back and in. Take it down and up. Back and in. I know it can be a little tricky, but you Just really have to think that you're pushing up through the hands into the tri, so it's not pulling up with your lower body. It's pushing up through here. Down and up. Walk it back, walk it in. So notice we're getting a lot of our core within our upper body. Last one, down and back. Yes, team, stretch it back. Bring it up onto your feet to close out this first circuit. Yes. That was our first circuit. Grab a sip of water. Now we're gonna get some body weight, sweat. So don't worry. We're gonna get three rounds of 30 seconds. We're gonna take it to some punches because why not? You're not a kickboxing fan. Don't worry. We're boxing fan. It's short and sweet. Just. It's also going to shake out our arms, but it's going to give us some of that body body weight cardio to get mobility and to get the heart rate up, but keep our upper body working. All right, then we got one more round. So we had back, we had shoulders, we had triceps, we had a lot of core worked in. Now we're gonna go to chest and shoulders. We're gonna go biceps, and then we're putting a lot of things together for fun. All right, team, so we're starting here. Bring it here. You can stagger. We're gonna do jabs at the halfway point. We're going here. Then we got uppers, then we got hooks. Let's do it. You got 15 seconds to start in three. In two. Guard is up. Core engaged. Here we go. So it's up to you. If you want more cardio, you can just go one side. Remember, we got 15 and 15. Or you can pick up those jabs. If this is where you are and you just want some mobility, take it here. Switch your sides or what? 1, 2, 1, 2. Or here you pick more cardio based. Well, it's all cardio, right? Three, two, one. Stay here. We got uppers, uppers or one, two, or three, four. What are these punches? Maybe five, six quick ones. And I want you to take it to that other side. Stagger. We don't really. We could take this center, too, if we wanted to. Keep it all center. But I like that orthodox southpaw. So we feel like real boxers, right? 5, 4, 3, 2. Bring it up. We got hook. Finish it out strong. Right through here. Yes, team, walk it to that other side. Body weight, cardio, almost done. I know. 5, 4, 3, 2, 1. Shake it out. All right, team, I know some of you like to let me know that you do not like kickboxing, and that's okay. It doesn't have to look perfect. It's about getting that mobility through our shoulders, working our back, working our arms. Come down to your mat. All right, team, we're starting strong here. We're going with a chest fly, so actually, you might want to go a little lighter chest fly on your back. Then we're going to add a single leg lower. You can substitute with the bridge. Then we're flipping over into our plank press. Up, up, down, down, up, up, down, down. So similar to our triceps, we'll get the first two back to back. We'll take a little breather just to have time to flip over, but we'll keep the chest and shoulders working the entire time. Here we go. Take it out in that fly. Up and squeeze. So remember, with our chest fly, it's a little bit different because the movement is going away from the shoulder. We have a slight bend in the elbows. While we're prepping to add that leg lower, I want you to get your core ready. So a little tuck of the pelvis. Make sure you're going to tack those rib downs. Imagine there's a little button at the top of your ribs. Go ahead and bring those feet up if you want. And here we go. One leg at a time. Pull everything in here. Pull everything in right through here. I know. Burn. Take it out. Bring it in and up. Five seconds. Strong core, strong chest and shoulders. Three, two, one. Yes, team. All right, take it to your plank press. You all know this one. You love it. You can be on your knees. You can be on your knees, or you can be here. We're going down and down, up and up. If you prefer a push up over that, go for it. Be my guest, but I like this one better. So we get a lot of that upper body, chest, shoulders, but we're also getting a lot of core. Down, down, above. Down, down, up, up. Let's do it in three, two, one. Sweat round. Here's that body weight. Sweat. Right, then we're back up on our feet. Team, we're going to a little biceps. I know. Yes. Breathe. And here. Yes. 10 seconds. Really think also, but keeping the core tight, legs tight, keeping the hips square. We got five, four, three, two, one. Stretch it back. There's that heart rate right up onto your feet. All right, so we got biceps. Guys, we're gonna do that. Circle, curl, circle, curl. Hard to say. So if it feels better for you to do a regular Bicep curl. You can, you can. But we're going to circle it around to the back, circle it around to the front. Then we have regular curl. We'll alternate with a knee. We're gonna add a little squat just for some cardio. But don't worry, it's not very long. Here we go. Circle it. Take it up and around behind your body up into the front. So it's that hammer grip. You notice what we're doing? We're getting a little. That shoulder. External rotation. Right. And then internal rotation. So we're getting shoulder mobility while we work those biceps. Don't forget about that core. If you need to stagger, stagger. In five seconds, we're gonna alternate biceps and knee. Here we go. Up. Regular curl. If you got something lighter and it's feeling light, you're feeling good about it, take it with two. You got it. Breathe. There we go. Yes. Ten seconds right here. Then we're gonna add a squat and a curl at the top, because why not? Breathe? Here we go. Squat it down. Curl it up for two. Squat it down and up. Here's that sweat round. So getting the heart rate up. If you want, you can add that knee at the top, but still, you don't feel like getting super low. That's okay too. Just find the way to add that intensity for a sweat round. Three, two, one. Finish it out. Yes, team. Quick sip of water. I know. All right, team, so we're taking it to a chop. All right, so we're getting a lot of upper body, shoulders, core, arms. We're gonna go across your body. 30 seconds, right? 30 seconds left, then we're gonna turn into it. Bring it up. 15 here, 15 here. All right, so go something heavy to medium. And again, I want you to think across your body here to here. Let's give ourselves a second. Roll those shoulders back if you need to. Keep it close. Hip to shoulder. It's like a little curl and press right through here or here. In 3, 2, 1, chop. So if you're feeling good and really want to just focus on the core and the arms, keep those toes forward. Keep the feet planted. If that's not good for your back, I like to do a little rotation with it. Right? Watch my knees and my toes right here. Yes, team. I know. And up.5 seconds on this side. Breathe. Switch your sides. Here we go again. You can stay planted and just go across your body if you need to. Keep it a little closer if this feels better. It's just a cross curl and press or rotate. Rotate when we go to the sweat round, we're gonna really turn into it. Yes. Five seconds here. Three, two, one. Here we go. We're gonna turn, we're gonna throw. We're gonna turn and throw. Or hip to shoulder. Push it across. Yes. Get ready. Switch your sides right here. Turn across your body. So just a little more movement. It's bothering your back. Keep it a little closer. 5, 4, 3, 2, 1. Nice work, team. All right, quick sip of water if you need it. Last thing, guys. Here's what we got. We actually got a little bonus move that we're gonna progress. All right, we're gonna start with a regular bent over row. Then we're gonna add a row coming up to bicep curls. Then we're gonna add a row, curl and press. Then our last round, row, curl, press, and triceps. All right, so it's like a little complex that we're building to one last push through all that upper body. Think about that core stabilizing as well. We're gonna get it done. I encourage you to go something kind of medium because by the time we get to the triceps at the top, that's why we're doing your biggest muscles at the bottom first. So they'll get more of that endurance. Everything else, get strength. Let's hinge it here. 30 seconds, it's your row, so that may feel a little light for your row, and that's okay. We did our cross row before, so let's keep this one elbows in. If you need to stagger, take it here. Elbows up. I know, I feel it too. Breathe. In about five seconds, we're going to come up out of that hinge after the row and add a bicep curl. So right here, row. Bring it up. Curl, hinge, row. So essentially everything we just worked. Now we have one long bonus round. Right hand up. Yes. Soft hinge, flat back. Come up strong. Yes. Sneaking in a little hamstrings. That's okay, too. As you come up, I really want you to think about that core. Let's add our press. So hinge, row, come up, curl, press, back down, hinge, row, curl, press. Yes, you can. And up. I'm doing that little Arnold press. It's up to you. Slow and controlled. Yes. Team, can we add the triceps at the top? Here we go. Row, up, curl, press, tries. Here we go. Take it down. If that's too heavy for your triceps to just keep the press, you can. Right through here. Yes. Up. And here. Oh, did I mention this last one is 60 seconds. I don't know if I did or maybe you saw it on the clock. Curl press. So we're halfway there. Hang with me. You can do it. Up. Oh, man. Yes. Strong upper true bonus move complex. Boom. Can you get maybe two more? Yes. Aren't you glad we didn't add a plank to this? Right, Last one. Yes. Team. Ha. All right, shake it out. Tap behind. A little mobility as we cool it down. Get ready. We're gonna get a quick stretch right through here. Let's bring it here. So hopefully you felt that heart rate. Nothing too crazy, right? We actually didn't do any high impact except for maybe jumping back to that plank. Right. But a lot of things that got our upper body big stretch working as well as keeping our heart rate up. Right? Right through here. Yes. Team. All right, roll through those wrists again. We're keeping this cool down pretty short because I promised you a 25 minute workout. So please roll those shoulders. Make sure you get some more stretching on your own, especially for your back, for your shoulders. You want to be getting that flexibility, that mobility throughout your day, throughout your week. It's not. Stretching is not about just those last few minutes of a workout. Right. We want to be getting it all across our days. Get that flexibility, stability, get that mobility so we can keep moving for the long term. Right? Reach back, please. Leave me a comment. Let me know how did you feel after this workout? Take your wrist down. Take it right here. So you get forearm, wrist, biceps, chest, and a little stretch through your head and neck. Right? Leave me a comment. Leave me a like. And of course, don't forget to subscribe to my YouTube channel. That helps me out so much. And spread the word. Let's get more people moving and moving in a way that feels good for them that is not stressful, maybe even a little bit fun. Right? I love hearing from you. And of course, check out the Body Fit Athletic club, our private community on the Body Fit by Amy app. Would love to see you there. Thank you so much for being here today. Let's get one big, deep breath in and out. You did it. That was your upper body burn workout. Great job, everybody.