15: Arms & Core HIIT - 30 Minute Workout [UPPER BODY STRENGTH]

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your arms and core hits workout. In this workout we're going to use dumbbells and kettlebells if you have them. Otherwise just use what you've got. And we're going to get some back to basic strength as well as some high intensity interval training to keep your heart rate up. Of course, I'm going to give you lots of options to work to your level. Are you ready? Let's do it. Let's start just by marching, pumping those arms right through here. We're going to get a quick dynamic warm up. We're going to keep this warm up short. We're going to keep the workout short. As I said, I'm working with dumbbells today. A couple heavy sets and a couple kettle bells. If you only have one or the other, just use what you've got. Otherwise use them both. Will alternate between the two. Let's roll those shoulders right through here. You can start small and then take them a little bit bigger to the back and then to the front right through here. And then let's cross arms. You know, I love to add a little step out with it. Cross them here, take them up right through here. So we're working the entire upper body and core today. But the way we're going to work it is we're going to have some back to basic strength. So two or three exercises of either upper body or core back to basic strength. So you can go heavy with that. And then we will put in a 30 second hit interval. So that's where we drop our weights, we get some cardio, we get that heart rate up and then it should stay up through your strength training as well. Let's take it flat back down and then round it up all the ways through. So focusing on going heavy on those back to basic rounds and then really going for it with speed, with power, with agility and heart pumping cardio on the hit rounds. Take it right here. Roll those shoulders right here. So of course we're working upper body and core today, but we're going to warm up through everything. Right through here. Let's take it right here. You can stay in that hinge position. We're going to do our eyes, our Y's and then our T's. So starting right here, straight up, trying to bring those arms by those ears and behind your body. And then I like to do a little hinge with it. So we work the back and we get a stretch through the back of the legs. Right here. Two more hinge. Eyes wise and tease. And last one, take it up. Up and here. Yes. Let's go ahead and walk it out. If it's good for you, inchworm it out all the way up to that high plank. If that's not right for you, go ahead and come down to those knees. But if you can, we're gonna do a little child's pose and then either back up to all fours or child's pose and back up to that. So we really stretch out through the shoulders. You can even press them down one and then the other. And then here, you can hang out in either of those as long as you want. Feeling that core kicking in. And then hold that plank either here or dropping one knee, rotating to that little side plank. You can stay on the knees if you want, right here. Or you can take it up high plank rotating through the spine, keeping the core working, getting that upper body. Go ahead and walk those hands back. Come up slowly, and let's tap it out and reach. All right, so we're starting with an upper body circuit. I'm gonna do a couple things, like with my kettlebells, so I'm going to start with those and then a few things with the dumbbells with some body weight cardio in between. Now, the cardio is also going to be upper and core based, so we hope that we get those working as well. But again, a little heart rate boost. Let's cross those knees. And I'm going to go ahead and grab my heavy and my medium kettlebell because we're going to start with a gorilla row. What does that mean? We're pulling from the floor. So one dumbbell or one kettlebell, we're in that hinge position. If you want to have two dumbbells, you can do that as well. We're going to alternate one and then the other, pulling up towards the hip core. Engage. If you want to be with dumbbells, you can also pull from the floor one and then the other. So core engaged. Hinge it here. 3, 2, 1. 40 seconds. Also, I don't know if I mentioned this, but it is a no repeat workout. So once we're done with it, we are done with it. We'll have some variations on things, but each circuit is its own circuit. Now, if you need a little stretch for your back, come up out of it. Otherwise, again, keep pulling towards the hip, squeeze in the shoulder blade, and pulling from the floor. We really have to reach up and get those lats working in our back. 5, 4, 3, 2, 1. All right, I'm gonna go to my medium kettlebell. You can do this with a dumbbell as well, but we're gonna do a gunslinger curl or slinger curl. So I'm starting on one side. If it feels good to you, we're gonna sling it and turn into it here. So we get the core working too. If you need two hands, take it here, turn into it. Let's do it. One side. Here we go. Sling and catch and back down so you get a little bit of power. I love this move because we get power. Also, even if you're doing it between two hands, you get the core working because of that rotation. That doesn't feel right for you. If rotation is not good for you, just go across your body. Right. But we generally can go a little heavier than maybe I would on a single arm swing. Right here. 40 seconds. Yes, team. And here. Three, two. Finish strong. Last one. Good. You can set it down if you want. Little stretch out. We're gonna do same thing. Other side. So again, power using the core, using the arms, catching it here. Notice I'm doing a little pivot, but you can also just pick up your feet. Two hands if you need it, one if you got it. Here we go. Sling and catch and back slinging. Catch. Yes, team. Right here. And up and down. Boom. We got 10 seconds. Nice and strong across your body, and then we got some hit coming. Three, two, one. And relax. Set that down. All right, team. So to get some hit here, here is what we got. We're gonna take it to some punches. So you can do jabs, you can do uppers, you can do anything in between. But we got 30 seconds of work to get the heart pumping. Then we go for it. You can take it slow, or you can really get them going fast. I'm gonna alternate between some punches. So let's do it here. Guard is up. If punching is not your thing, just reach for it. Here we go. Now, if you feel better keeping your feet planted, or if you want to do a little quick feet up to you. But I want you to get those arms working and your back as you pull back. So not only do we get a little speed to get the heart rate up, but we're also getting core and we're getting arms. Uppers if you want. Roll them if you want. We got five, four, three, two. Breathe. All right, quick little heart rate boost. Nothing crazy, right? But it's just a little high intensity interval. All right, so we're gonna take it down to the mat. I'm Gonna take it to my dumbbells. We're gonna start with a two way press. So I'm gonna have some heavy weights and some lighter weights close by. We're still keeping upper body working, but now we got our upper pull with the kettlebell. Now we got our upper push. So here's what we got, team. You're here, and we're taking it here. Two way push. We're gonna press. We're gonna turn them in, we're gonna press, we're gonna turn them out. You can turn them in and out at the top or the bottom. You're gonna feel it in that upper body. Then we're taking them down. We're gonna do one tricep across our body so it's gonna look like this from the lying position. If that's not right for you, you can sit up and take it over your head. All right, let's start with our press. In and out in three, two, one. Here we go. Press down. Bring those elbows in. Up, down, elbows out. Feel the difference. Remember, it's only one round, so go heavy. Core is engaged, but we're not doing anything with that core yet. And here. Take it up and in. And here. Yes, you can power through. Up and out. Boom. 5, 4, 3, 2. Finish it out. Yes. Team. I'm gonna switch to something a little lighter, but still working with my dumbbell. I'm going to take this hand here. I'm going across my body for triceps. If you need to spot it, that works too. If you need to take it seated to make it feel a little safer, that's okay too. Take it up and then you're going diagonal to the opposite shoulder. Here we go. Up and down. So hopefully you can see this. I'm going to angle a little bit so you can see harder than it looks. If it starts to feel like too much, maybe you're like me. You've already worked those tries today. In another workout, take it here. But if you can go across halfway there. Oh, my tries are gonna feel it tomorrow. And I love to be sore in my triceps. Maybe you do too. I really like soreness everywhere. If you're starting to feel it like I am, put your spotter hand here and then give yourself a tiny little bit of help. Right, Just right through here. Little push. Last one. Oh, you guys. I don't know if that was just hard or if it was hard because I already filmed a workout before this. You tell me maybe it's hard because I'm working hard right other Side. Steady hand can be here. If you need a little help, take it here. Core engage. Three, two, one. Across your body. For some reason, my left tricep is stronger than my right. That happened in my other workout. We were going overhead as well. Although as soon as I say that now it feels hard and up. Ah, burn again. I'm going to show you because mine are burning. If you want to take it between two hands, that works too. But let's get that burn. You can also use that spotter hand across your body hard, because we're working hard. 10 seconds and guess what? Our hit coming, our body weight hit is gonna be a burner as well. Three, two, one. All right, team, over into a plank position. You may have guessed it, but how can we get our heart pumping and keep those upper body push muscles working well? Either from your knees or knees or toes. Down, down, up, up. I want quick but good form. Let's get the core working. Let's get our heart rate up. Let's get it done in three, two. Plank press. 30 seconds. Down, down, up, up. Then switch your lead arm. Yes, you're gonna get some movement in your hips and your torso, but I want you to lock up those legs and really push through the upper body core. Stay strong, but push and pull with your core. Push with the arms, lift up with the core. So remember, the more you can think about on this. And push ups. Using your core to help lift, the more help you get with your arms. Last one. Oh, man. Stretch that back. My arms are feeling it. And guess what? This is all arms and core. But we got some core coming up. Shake it out. Short little core round on the mat. Grab a sip, Meet me back down. We're gonna get this done fast, team. Shake out those arms. All right, I got everything. All right, so we're gonna start with just a seated twist. So we're here. Twist and twist. If that's not right for you, you can sit up nice and tall right through here. One heavy weight dumbbell or kettlebell, does not matter. Let's get 40 seconds. Here we go. Up right here. Not going too far back. And I actually like to keep the feet planted. I find that that is easier than trying to be here. I don't feel like I have as much stability or control. So wrap that core button up that rib cage, zip it up and keep it going side to side. And I much prefer taking it nice and slow. You do. You be where you are today, but good form. 3, 2, 1. And relax. Turn over on to your side. Side I got too many weights here. Right? So we're taking it here, team. We're gonna lift it up, we're gonna twist. We're gonna drop it down. If you want to add a weight to it, you can, but otherwise, I'm gonna keep it body weight. Here we go. Up, twist, up and down. Now, you can also do this on your knee if you want to be here. And drop it down. We're gonna get both sides. Upper is probably feeling it just by supporting, but let's work those obliques, right? Lots of core. Yes, you can. Up and breathe. 10 seconds. Here we last one. And relax. Obliques. Yes. Let's take it to that other side again. On your knees, on your toes, but lifting the hips, twisting it down, opening up. If you want to have a weight with it, you can. I'm gonna keep it body weight. Zip up that core in 3, 2, 1. Up, twist and down. Lift and down. Turning into the mat. Even if you're on your knees and it's rotation is right for you. And then lift from the center right here. Down. Here we go. Yes, you can. Five seconds and relax. Little stretch while we're here. Let's get the heart rate up with some core. You know I love it. Plank jack. If you'd rather take it to a standing jumping jack, or if you want to be on your elbows and just take tap it out, that works too. Otherwise, let's support with our core. I know the core is burning. Mine is too. But let's do it. We got 30 seconds. So find that good core position, and then either tap it out or jump it out. In 3, 2, 1. Soft knees, little tuck of the pelvis, staying tight in the legs and the core. Even though we're keeping soft knees so we're not landing, locking out, we're still staying lifted and contracted. If at any point you need a break, just slow it down or stretch. Come right back to it. But it's only 30 seconds, and we are almost there, team. 5, 4, 3, 2, 1. Relax. Stretch it back. Breathe, team. Back onto your feet. Let's grab some water. This workout is moving fast. I hope you feel it too, and hope you feel your heart rate after that. I know I do. Huh? All right, team, so let's do it. This time, we're going to take it with you. Dumbbells first for upper pull, and then we will have the kettlebell for upper push from the mat or from standing, and then down to the mat. All right. Before we did the opposite, we did our kettlebell upper pull. We did our dumbbell upper push. Now we got the opposite. So three way row. If you need to take it to two, you can do that as well. Grab those weights. Watch me here. So we did that two way press. We're gonna go in, we're gonna take our palms forward. We're gonna take it out wide. If the wide gets you, just take it. Make it a two way row. All right, Nice flat back. Still pulling the weights towards your hips. Using your lats. Squeezing in the shoulder blades. Oh, my heart rate's still up. I hope yours is two. Shoulders back. Go heavy. Hinge it. Three, two, one. Three way row up. Turn the palms up. Turn the palms to the back wide. We've got center. Supinated grip, but it's still. And you can keep the palms in if you want to go wide with them in here. Here. Your wide can be palms to the back or palms in. Yes, I know. If your back starts to feel it, stand up straight. Get a stretch. Stretch back to here. Up. Squeeze and wide. Keep it going. Quality of movement. I'm not worried about how many you get. Nice. Relax. Set those down. I'm gonna go a little lighter. We're gonna take it to a cross curl. A little lighter, but still keep it heavy because here's what we got, team. You're going across your body. We did those cross triceps. Let's go cross curl. But we're alternating. Three, two, one. Here and here. Yes, you can. And up. Yes, I know. Feeling that heart rate come down. But don't worry, we're gonna get it right back up across your body. Core is engaged. Good posture. I can tell as I'm getting tired, I want to lean forward a little bit. So stay here. Rib cage stacked over the hips. 3, 2, 1. 1. Heavy to medium dumbbell. Here's our hit. We're going to start with the right side, side. So whatever that means to you, you can mirror me. Just remember which one you did. We got 30 seconds of a chop. So I'm going up and down. I want you to get some power to get the heart rate up. So if the best way for you to do that is to keep the weight center close to your body or just make it a body weight chop. If that feels better to get some speed, go with that. Otherwise, if you can do it safely with the weight, let's do it. 3, 2. 30 seconds power. Right here, right here. Breathe. You can turn into it knees and hips, or you can again keep it close and just go across your body. Lots of obliques. But also. I know I kept saying body weight hit, but some of them are going to involve the weights. Yes, you can. Three, two, one, breathe. Don't worry. We got that other side coming in our next round of hit. Now we're switching to kettlebell. We're gonna go kneeling triceps. So if you are able, I want you to use your core here and take the kettlebell behind your head. If that doesn't feel right for you, switch it to a dumbbell or take it on your back. Let's take it here. Here we go. And up. I know I rushed you right into that, but you can do it because we are so close. Team and up. Core engaged. Now, as I get tired, making sure I'm not here right again. Make sure that rib cage is closed and right over the pelvis. Here we go. As we're getting tired. I know, I know. I have to slow it down a little, but that's what I'm gonna do. If you need to switch to a Dumbbell, you got 10 seconds. Yes. Upper push with the kettlebell. Last one. All right, back up onto your feet. Here's what we got, team. Watch my motion. Kettlebell or dumbbell? Over the shoulder press. We're gonna get a little core. That way you're not twisting. I'm gonna go with my kettlebell. Holding it by the horns. You. You do feel what feels most comfortable to you. And if neither does, just do a straight up press. But let's try to go side to side. Here we go. Over. Feel what that does to your core, right? And the difference that one side has to push a little harder. I'm not gonna lie, guys. My muscles are fatiguing, so I'm gonna take it slower. Right up and over. Can also add a bit little. A little power if you want. Sometimes I film multiple workouts in a day for you guys to stay on schedule. And sometimes my body feels it, and that's okay. I'm being where I am today. Three, two, one. Relax. All right, team, one more time with that hit, let's take it down to this side. Chop to get that heart rate up. So close. We got 30 seconds. Can we get it done? In three, two, one. Chop across your body and up low to high. I know. Right here. Yes. Boom. There we go. All the way across. Yes, team. Three, two, one. Relax. Grab a quick sip of water. If you need it, meet me on the mat. We've got one quick core. We haven't done much on our back, so let's go ahead and bring it down. You can take all of this standing if you want. We're going to start with that push. So opposing push, your legs are pushing into your hands, hands are pushing into your legs, and then you're either extending one out or both out. It's up to you. Then we're going to take it to a little leg drop, little reverse. Leg drop, little reverse. You can also just drop here. Go ahead and join me here. 3, 2, 1, push. Hold for a count. Extend it out. Push. Deep core. Extend it out. Now, you can always do this with just one, right? You can always do this. This is where the. That internal resistance comes in. So you can do this keeping your shoulders down or just one knee. This is a great modification. Again, as they push against each other, you are gonna feel that core working hard, right? Which is why I Love this move. 3, 2, 1. Relax. So hug those knees in, arms out. We're gonna let them drop. If you want to keep your heels down, you can. If you want to make it purely a stretch, otherwise, let them drop. Little lift in. Three, tuck that core. Two, one. Here. Bring it up here. Up and in. I know. Down. Little drop, little lift, little drop, little lift. Yes, you can. Up. Boom. Yes, team. Whoo. So close. Feeling that deep core. I wanted this one to be a little more core heavy because we've been asking for it, right? 3, 2, 1. Hug those knees in. Let's get some hit team to come. Close it out. Here's what we got. And you can take this standing, too, or you can take it to a little bird dog. But let's get our break dancer. We're gonna run it and back. You can just go here and here, or you can run it and step it, but wrap that core. Let's get that heart rate up. Let's get that upper body working. We are so close. In three, two, one. Bring it in. You can keep your foot off the ground. Again, you can think of it as a run here. Don't worry if you feel awkward, we all do. Or you can just take it across. And here, I put this in a video recently, and several of you said you like this move, so you're welcome. Five seconds. Heart rate up. Strong core. Four, strong arms. Three, two, one. Stretch it back. Yes, team. Well, it wouldn't be upper body hit if we didn't put in one upper power move. I guess we had that slinger. Bring it up onto your feet, team. Last thing. We'll just consider it a bonus. But we are only going 40 seconds. We're going to alternate our snatch so one heavy, one weight, pull it up in front of your body to here. If that is not right for you, curl press. You're still going to get it done. Medium to heavy, whatever. You got 40 seconds. Let's finish this strong. In three, two, one. Here we go. Up and down, right? You can also do that high pull. Looks like this. And here you get some power. You get a lot of core stability, you get a lot of upper, and you get a lot of heart rate. Right? Bring it up and down. Boom. So close. Yes. Team, finish it out with me right here, right now. Ha. And relax. Oh, my microphone. Set it down, team. I know short and sweet. I want you to bookmark this workout. When you're like, I just need some arms and abs and a little bit of heart rate. Right? That was a little harder than I expected it to be, which is a good place to be. Right, Little stretch over. We're going to keep this stretch really short just to get you in and out, team. But please get some shoulder mobility. Get a shoulder stretch. My heart rate really got up on that one. Right? And make sure you stretch your back, your core, maybe do some back rolls, Cat, cow, child's pose, some things just to stretch through all of that. Speaking of, let's take it here. Standing. Cat, cow, roll through your back. Thank you so much for being here today. Let me know in the comments. Did you feel that? Did you feel those triceps as much as me? Were your arms hurting? Could you feel your core? Did your heart rate get up? Slowly roll it up. Stick fingertips down. Let your head drop to the side. Sometimes it's hard for me to tell if I know I'm tired from another workout, but I love hearing from you. Do you like split workouts? Do you like upper body versus lower body or body parts? I know sometimes it's fun because we can really, really just focus in on that one group or set of muscles Right through here. Roll those hips. Roll those shoulders. Leave me a comment. Don't forget to subscribe to the YouTube channel. Swing those arms and. And of course, join us in the Body Fit by Amy app. Check out everything in the description below. Thank you so much for showing up with me today. One big, deep breath in and out. You did it. That was your arms and core hit workout. Great job, everybody.