20: Upper Body Tri-Sets Sculpt Workout | 30 Minutes | Bring Dumbbells or Kettlebells

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your upper body triceps workout. In this workout we are going to strengthen and tone your entire upper body. Your arms, back, shoulders, chest and core. We're going to be doing it in a no repeat tri set format. I'll be working with dumbbells and kettlebells today. If you only have one or the other, just use what you've got or just keep it body weight, of course. I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just by getting your body moving, getting the muscles warm. You can do a little march or a jog, whatever feels good for you. Pump those arms. The goal with this warmup is to get the energy up, get the blood flowing, get our muscles warm, get our body's core temperature up to a working point. It's always good to get it up before we start adding our weights in and to get a little mobility movement prep. So that's what we're going to be doing for just a few minutes, not very long, of course. If you need more of a warm up, please get it on your own. Same goes for the cool down and I have some videos to help with that as well. Taking those arm circles bigger into the back and then let's take them to the front. Even though it's more important to get them to the back, it's good to get both. But have a lot of things in life that pull us forward. So let's take one side on its own. Isolated. Let's go to the back. Trying not to move the torso. Get that shoulder mobility and then to the front and same thing with that other side to the back and then to the front. Really working that mobility. And then let's take it big arms stretching out and we can add a little side step to that. You don't have to get super deep. We're not working the lower body today, but always good, right? To get a little bit of that hip stability, mobility work as well. Right through here and then take those arms out. Let's do a flat back down and round it up. Right through here. Flat and up. Two more. Really working through that spine. And then we're gonna hold this one underneath the legs. Roll those shoulders as you stretch out through the back. We're going to move into our eyes, Y's and T's. So walk your feet and watch. We're gonna start straight up. You're going up with the eye, then down, out with the Y and then out with that T. You can keep it just right here or you can add a little hinge to it. So as you come down, little hinge out with your T. So if you want to drive the hips to the back, get a little bit of mobility through your back, through your spine, through those hamstrings, as well as your eyes. Wise and tease for shoulders and arms. One more I, why and T. Let's take it walking it down. So we're going to inchworm down. If the inchworm is not right for you, go ahead and come down to the mat on your knees. But if you can, you're going to inchworm it out and inchworm it back. Coming up slowly. Almost done with this warm up. But I love an inchworm because it gets our core fired up, right? But it also warms up through our spine, gets that heart rate up, and gets those arms ready to work. So you're either here into that high plank or on your knees. Go ahead and little forward and back for your core and then drop to your knees if you're not already there. You're going to reach through as you sit back into the child's pose. And then come back up, reach back and come back up. Reach, come back up. Reach and up. And then go ahead and roll back onto those feet. Slowly bring it up. Take your time rolling up that spine. And we're here. Tap on, reach. All right, Finishing this warm up with some stretches, some cardio mobility, getting that heart rate up. All right, so the way we're working today, tri sets, that means three exercises. Often they are three exercises that you will repeat three times. We're only going two times. And the reason being, because this is a no repeat workout, and we're going to keep it. So while we will have a tri set, a set of three exercises, some of them are right and left, which is not repeating. You're just doing the other side. Don't come at me. And then some of them are going to be a slight variation on that second set of exercises. So same exercise to fit into the tri set, but variation to fit into our. No repeat. We're gonna start with one heavy weight, so I want you to go ahead and grab something heavy bent over row. We're gonna go with one side. Now, if you only have two bells or you have something light, what I would love for you to try, if you're able to hold it safely, is two dumbbells here. I really want you to try to go heavy for this, because these are big, strong muscles in our back. So either two dumbbells or one heavy dumbbell, one heavy kettlebell. You're staggered. Your core is engaged. We're going to turn our palm to the back, bring it in all the way down from the ground. So grab that one weight. Let's start with that right side. We're gonna go three, hinge it. Two and one. So here we go. It's your row. Nice flat back. We're going 40 seconds here. Everything is 40 seconds of work, followed by 20 seconds of rest, except for that third exercise, because what we're doing is we're going to have back to basic strength. And then that third exercise, we're going to incorporate some power, right? So that way we get the heart rate up again. Try to go heavy with this. If you have something lighter, you can also go a little wider with that gr as you come up. This is 26 pounds. Get it done. We got five seconds to go strong in your back. Pull towards your hip. Three, two, one. Set that aside. All right, next exercise, same side. So I did my right. I'm actually gonna go with my 15. Try to go heavy with this as well. We're gonna go cross, bicep curl and press. So watch me here. It's a cross curl. I'm actually going to turn a bit to get my core. I'll give you some options as we go one side only. Here we go. Cross curl, press. Now, we're only going one side, and because we have two different parts, I want you to try to go heavier. Little turn in the core. If you want, you can go all the way down here. So you get a slight hinge towards the knee or towards that foot, keeping a nice flat back, but that way, so you get a little extra power as you come through. Bicep, shoulders or just here. Yes, team. Three, two, one. Now, we had it all on that right side. We're gonna continue that. Next thing is a snatch. If you've never done a snatch before, you can just do a high pull from the ground where you just pull it up to here or here. If you're into the snatch, you're gonna get some power. Pull it up close to your body here, back down to the ground. Set it down in between. 30 seconds. Here we go. So your power round is only 30 seconds. Why is that? Because I want you to actually get the power and really get that heart rate up. Then we have a longer recovery before we do it all again, but different. Right? For in this case, it's Doing it all again on the left side and here, right? So it's a lot of upper pull in this first tricep. One more, and relax. All right, team, catch your breath. So in that power, we want to earn our rest. What does that mean? Meaning you don't really have to earn it, but that when you get to the end of the 30 seconds, you actually need a longer recovery because that heart rate is up. Because we really brought the power, we're gonna do the same thing on that left side. So triceps just. Other side. We got our row. We got our cross curl and press. We got our snatch. Lots of pull, but let's get it done. Other side, hinge it. 3, 2, 1. Pull it up and down. You'll notice that with this upper body pull circuit, we're doing a lot in that hinge position, right from here to here, so we can really get what we call that posterior chain we get. Even though we're working our upper body, we're really pulling from all the muscles in the back of our body, right? We talk about that posterior chain a lot with. With kettlebell swings, with deadlifts. But all that upper pull that we do, we want the back to support as well. Last one. Relax. All right, team, so again, try to go a little heavier. If you need to go medium, that's okay, too. Cross your body, curl, press. If you want to do a little hinge towards the opposite knee and the foot, that's okay too. But we get pull, push, little hinge, left side. 3, 2, 1. Cross your body, cross curl. This side, I can tell, is a little weaker. If you need to steady it here or you need to add an extra hand, that works too. Again, if you want to go down, up. So I feel a little stronger when I get that hinge right here. Yes, you can. Down. Three, two, one. Boom. Relax. Set it down. All right, team, last 30 seconds. Bringing the power. All right, we've had a lot of pull, pull. Let's keep it going with that snatch. So you're reaching from the ground. You can either do that high pull here or here or all the way up, then set it down in between. 30 seconds power. Here we go. Bring it down. Same side. I like to have this hand out. It helps me get steady. Right? Go heavy on this because you get power again. Posterior chain from the ground up. Then as you put it down, you bring it down slowly, right? Power. 10 seconds. Can you get one or two good ones to finish it out? Last one. Three, two, one. Catch your breath. All right, team, first round of triceps done. So that's what we're looking at as we go in. That was all right, side, left side. Let's grab some water. That was all right, side, left side. But as we continue, we're gonna take it to catch your breath. Some just different variations. Bilateral. Two sides, but buried. Grab that water, team, and let's head it back. All right, we're down on the mat for this one and we got a lot of upper body push to shift. My micro. Your phone, so don't lay down on it. All right, so we're starting with a single double press. So we're going up, up, and in together. Right, left, together with that single double press. Core is engaged. We're on our back. Then we're going to take it one side tricep. Then we're going to go to a mountain climber. So we got a lot of things working here. Have those weights close by. I'm gonna have these for my tries and my heaviest. And then we're gonna get some versions of some climbers to bring some power, but also to get that core. All right, meet me down on the mat. Single double press. Go with your heaviest if you got them. We're right here. You got right side, left side, and then together. And I want you to really control it with your core as you're here. Make sure you're not arching your back. So core is engaged, Tuck of the pelvis. Single double press, one in. Remember, 45 degree angle and then power and you can switch it. You can go left, right, power together, and then switch, go right, left, power together. Yes, you can. Hand up, burn. Yes, you can. Nice and strong upper body. Boom. Strong arms. I want to see it. Last one. Yes. Relax. All right, team, so one side. If you're not comfortable going over your head, you can sit up or be on the knees into a tricep kickback if you can. We're gonna go across our body. So here. That to me helps me stay a little more into that tricep. One side only. I'm going right. This is here. Core engaged. Here we go. Very isolated in the back of the arms. If you have something that feels too heavy for that, take it between two hands and just go. Here you can get this two times through. Just another option. Have this hand, give yourself a little push, a little extra support. I'm going to show you from here down and push or just spot it. Yes, it's gonna burn, but man, don't we love that burn in the back of our arms. I know I do. Yes. 3, 2, 1. Yes. Team, turn it over into a high plank position. If this is not right for you, you can take it to a bird dog from here. That's a great modification. Or we're just gonna go 1, 2, hold. 1, 2, hold. Knees straight in. 30 seconds, power. 3, 2, 1. Knee, knee, hold. Knee, knee, hold. In strong with the core. How many of you feel that right? Tricep? I know I do. Right. Knee, knee, hold. Yes, you can. You can also tap, tap, hold, or run it up to you. 5, 4, 3, 2, 1. Relax. Stretch it back. There's that heart rate. There's that power. I know it's hard when we just did all that upper body push to stay in that plank position, but that's good. Arms are working. Core is working hard. All right, team. Team. So this time we're still going to do single, single, double, but we're going to rotate our grip so it is a reverse press. Single, single, double. It is challenging, but go for it. If that doesn't feel right, take it back to a regular press. Palms are facing forward. It's tough, but you can do it. Here we go. Single, single, double. Bring them down slow. Now, if you're like me, my shoulders don't love this one, so I'm gonna take it nice and slow. Mostly just because it's different. Right. You feel those tries. You feel the chest and shoulders. But again, if that feels like too much, just go back to what you did in that first round. Even though then it's not technically no. Repeat, right? Single, single, single. Oh, burn. Yes, you can. One more. All the way through. Yes. Relax. That is tough, right? I feel like that's the one you guys are gonna write to me in the comments. I hope so. We're gonna take it. Other side, triceps. Yes, it's gonna burn, but take your time. If you need to go to. If you need to give yourself a spot. But let's get that tricep burning. Other side, core engage. Here we go. Across your body. This is one of those that starts off not too bad, right? And then we really start to feel it. I love this no repeat month that we've had because we have gotten to do a lot of unilateral. Right. One side only. Again, if you need this spot, sometimes just a little push is going to help. You don't have to actually spot it the whole time. You can, but make sure that top arm is still doing the work. So you're across. And here. Yes, Team, burn. Upper body. Yes. You can. 3, 2. Can you get one more? Yes. All right, team, we are back to that climber. This time, instead of those knees straight in, we're gonna cross it. We're gonna go across. Across our body. You can also do this standing. We're back to that bird dog, and there's no hold. We're going for it. 30 seconds, power core. Push up through those arms. Three, two, one. Here we go. And again. You can tap it in or you can run it, but I want you to push strong out of those hands away from the mat, right? Push up through the forearms, the triceps, the shoulders, the chest. And then. Then think about those knees coming in for your core, and think about the power you're bringing, especially as you get tired. Don't let those hips drop. We are so close. Five seconds to go. Hang with me for three, two, one. Stretch it back. Big stretch. And let's grab some water, team. Yes. Watch those weights as you come up. Grab a quick sip of water right here. Here we go, team. Cheers, y'. All. My arms are shaking. One more tricep circuit is all that we need. We're gonna do it standing. Start with a little reverse fly, then some W presses and curls. Then we're gonna get some chops for our core and our power. Join me over here. All right, team, so this might be when you want to use more of a medium or slightly lighter, but I will give you some options for that while we're catching that breath. All right, so we're gonna take it to a reverse fly. So we're gonna take it out and out. We're gonna alternate. Single, single, double, level. Okay, so you're going away from the body instead of a row. If all you have is heavy weight, just go with a wider row. All right, we're still working those muscles along the spine, but let's get it done. All right, team, so we got 40 seconds with this. Then we're gonna take it to a W press here, where we go into tries. All right, but let's start here. We're gonna hinge it. Single, single, double. Core engage. Here we go. Single, out wide. Single, double. Nice and strong. Here we go. Single, single, double. Yes. Single, single. Yes, you can. Keeping the shoulders square in that hinge position. You can alternate like we did before, squeezing those back muscles away from the midline of the body, but you're still pulling with your back and shoulders. Right, let's get one more. Single, single, double. And relax. Give your hands a break. Back muscles. All right, team, so watch me. Your W press is just like it sounds. You're coming up and out in a W. What we're going to do is we're going to go up into triceps up and then bring it down. So we're getting two things at once. Let's do it. Here we go. W press all the way in, triceps behind the head, bring it down, squeeze in the back so we get buys and back and shoulders. Then we get upper body. Push with our triceps, back of the arms and down here. Right. If that's too much, just do one at a time or just do the tries. All right, team, keep it going. Up. I know it's heavy, especially as we are getting towards the end of this workout. Right, W press in. Can we get one more? All the way through? Don't worry. We're gonna switch it out second round. And burn. I know. All right, team, so medium to heavy dumbbell. I'm going to switch to my 15. We're going to take it with a chop. So I'm going down by my right hip. I'm going to chop it up to my left side. If you want. Turn your whole body and really get that power. Also core, also arms. 30 seconds. Here we go. Chop low to high. I'm going full body twist. So knees and hips and then power on your way up, slow on your way down. If you need to keep it closer to your body, you're still getting core, you're still getting those arms working hard. Right hand up. 10 seconds. Lots of power here. Because you are strong. Yes, you can. Last one. And relax. There's that power. That's why we get a little bit more recovery, because that heart rate gets up into those higher zones. I love it. Right? All right, team, so this time, second time through with those triceps slightly different for our reverse fly. No, single, single, double. But our thumbs are out or no, sorry, we're here. Our palms are forward, so it's a flipped grip. We get 40 seconds. In three, two, one. We're gonna try to do two together. If your back is tired and you're just feeling spent, I want you to think, remember that you can also just do the single single, double, right? We're still flipping it, so it's a little different. Single and double. I know. Single, single, up to you. You can get them two together. I want you to stay hinged. Make sure you're not coming up in between because we want to pull from those back muscles. Right? Three, two, one. And relax. All right, team, so watch me here this is gonna be fun. Our W is coming from here. W tricep kickback here. So it's almost like a wide row with your W, and then you're going to turn those palms in. Tricep kickback, you can always do one at a time or just do the W pull instead of the W push. See what we did there? All right, here we go. So W pull instead of W push into a tricep kickback. 3, 2, 1. Go wide W. Turn them in. Kick back. And here. Wide kick back. And here. W pull. Triceps. You're kicking back towards the ceiling. It's not a swing, right? Up and down. Yes, you can. Back and arms. I know. I feel it, too. 3, 2, 1. And relax. Wasn't that fun? As in fun that we did a W press into triceps, and then our variation was a W pull. W push and then W pull into trice, Right? All right, last 30 seconds of power with this last circuit. Down to the side. Power it up. Remember, we want the twist for the core. We want the power, and we want it all with good form. Core engage. Shoulders back. Let's do it. 30 seconds. Take it down. Power it up. Up. Hand up. Now. Only if this feels good for you and where you are. Remember, be where you are today. If you need to, be a little closer. Hip to shoulder. That feels better on your back or your arms, but let's bring the power right. And up. 3, 2, 1. And relax. All right, team, catch your breath. Oh. Grab some water if you need it. Cheers, y'. All. Getting it done. We're getting through this workout fast, so instead of one more full circuit, we are going to do a tri set of some bonus moves, right? You heard me right. We're doing bonus moves. So everything is 30 seconds only. Everything is going to get a lot of power, a lot of core, a lot of upper body. But watch me here. The first, we're going to do dumbbell or kettlebell. I'm gonna go with kettlebell because I know we haven't used it as much, but I'll show you your dumbbell option. 30 seconds, you're gonna do a clean and a press. If you want to add a squat, it's totally up to you. It's not a lower body workout, but you can. You're clean with your kettlebell. Toss it to yourself. Press or clean squat. Press your dumbbell version of that. You guys know it if you've done it before. Is your two cleans clean? Optional squat and press. If you're not feeling the clean or the power. You can just do a curl. Optional squat and press. Let's start with that Heart rate up high. Here we go. Power. 30 seconds. Starting with this tricep. Bonus tricep in 3, 2, 1. Clean and press. Optional squat. We get power, we get upper. Pull and push. Pull and push. Yes. Think about that. Core engaging. I know you don't have to go the same speed as me. It's your workout. You do you. But this is it. Coming up on the end. Three, two, one. And relax. Right, let's take it down to the mat. Second move in this tricep. Remember, we're only going once for 30 seconds. Seconds. We're gonna do a pullover, so upper back and shoulders, but a whole lot of core. I really want us to focus on the core because we didn't do a ton of crunchy stuff. We just got some planks and some climbers. But let's take it here. Watch me. Pull over here. And if you can tap the feet down, bring them in. If you want to do a little cross to get those obliques, you can do that as well. If you want to, just keep it with the upper. You can bring the knee knees in to modify, but let's get it done. 30 seconds. In three, two, one. Pull over. Everything comes up an inch. The crunch is optional. You can still get it done. Keeping your shoulders and your head and neck down. Again, here to here. Nice and slow and controlled. If you want, you can take the knees one way, the weight the other way to get a little bit of obliques, but we're still going slow and controlled. Last one. And I'm gonna do one more, but you don't have to unless you want to to get both sides. Yes. Team. Strong core. This is it. Your very last move of this bonus tri set. And it is a classic upper body that we love. It's going to get our heart rates up. You can be on your knees here, your knees here, or your toes here. I'm gonna take it between two. You're gonna do your push up, then you're gonna do a row each side. Just like that. 30 seconds. No pop up, no climber, all upper body, upper body, push, upper body pull. We're getting it all done. Lots of of core as well. This is your last 30. If you need to do it on your knees, that works too. I'm going to split the difference. Knee, push up, plank pull. Here we go. And here. Pull towards your hip. Pull towards your hip. My shoulders don't like push ups from that High position from an old injury. So I often usually do my push ups from my knees, but then I can pop up to the plank for that row. You got a team. Five seconds. Can you get one more? Wherever you are. Three, two, one. Finish it out and relax. Oh, man. You guys sit back wherever you are. Meet me on the mat. Child's pose. That was hard, right? We had core and core back to back. So just press your shoulders down, side to side and let's bring it up. Same thing we did in the beginning. But we're going to hold that stretch, reach that arm through, let your head and neck drop down and feel that stretch right there and then come all the way up. Same thing, other side. Really let your body weight drop into it. We're going to keep the stretch and the cool down pretty short. So please get more on your own as you have time for it, either after this workout or later today throughout your week. Remember our mobility and flexibility. It's not just about what you do before and after a workout. We should be getting it throughout our days, throughout our weeks. I have tons of workouts to help you with that. Come up on all fours, roll through that cat cow through your spine and really focus on that lower back, that lower lumbar spine where we get kind of locked up. Leave me a comment. I want to hear from you. How do you feel? My arms feel tired, you guys, but it feels good onto those feet and I want you to just let your upper body hang. Fingers can be here or here or balance on the wall, whatever you need. Pedal those feet and slowly roll it up. Take your time. Let's take those arms up. Leave me a comment. Leave me a like, let me know. Do you like triceps? Because certainly in a non repeat or in a repeat format, we could do a circuit of three, three times through. We often do that, but I haven't called them triceps before. It's a fun format where you know what to expect, right? But it's also fun to make these circuit, usually repeating formats into a no repeat. Give you variations. Reach those arms to the back. Either just reach them here or if you can grab them, take them here. So leave me a couple comment, let me know how you felt about this workout if you want to see more of it. And of course, don't forget to subscribe to my YouTube channel, you guys, that really helps me get out to new people and really helps me keep making videos for free over on YouTube here on YouTube for you. So please hit that subscribe button and leave me some likes and comments. And if you are not already, take those fingertips down, head to the side. Make sure you join us in the Body Fit Athletic Club that is our private community. Over on the Body Fit by Amy app, that's where you get all the extras. Access to me, to our Body Fit dietitian, live streams, exclusive workouts and an amazing, amazing community. Join me there. Roll those shoulders, team. One big deep breath in and out. Thank you so much for being here. You did it. That was your upper body triceps workout. Great job everybody.