26-Minute Upper Body AMRAP with Weights Workout II Holiday HIIT Day #13

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your upper body AM wrap workout. This is day 13 of your holiday hit challenge. But this is an amazing workout that you can do at any time. I will give you lots of different options to work to your level. We're gonna get your entire upper body and core. We'll keep your heart rate up because we'll be doing it in amrap style. Amrap stands for as many rounds as possible. You work to your level. Are you ready? Let's do it. All right, go ahead and start moving your body. So we're going to be working with dumbbells and kettlebells today. Roll those shoulders. If you have both, use both. Otherwise you can alternate and just use what you've got. So our first two rounds of amrap we're gonna go a little heavier. So I'm gonna use my kettlebell. It's going to be built for a kettlebell. But of course if you have a heavier option with your dumbbell, you might want to do that too. Second round will go a little lighter. If you have it, I'm going to give you take those arms up and little hinge down and we'll switch to those dumbbells if you have them because we'll do things first two rounds, a lot of one handed motions. Second two rounds, we'll take it double right. Makes sense. Don't worry, it will. So let's take it. We're going with that I, that Y and then that T. You can do it straight up and down core engage I, Y and T. Or you can do a little hinge with it I, Y and keep it going. We're getting that shoulder mobility for this upper body am wrap. Let's go one more I y nt take it out nice and wide. Just little shift of those shoulders. Sit into those hips. So we are getting more of a full body warm up today but with an extra focus on that upper body. Back, arms, core, shoulders. Let's take it flat, back down and round it up. Here is how it is gonna work. Each Amrap circuit, four minutes long. Within that circuit you have three exercises. We will start upper body pull, then go upper body push, then upper body pull. Hold it here. Roll those shoulders and then upper body push. But within that you'll have two exercises that are more upper body and then we'll add a core in at the end. So we're always getting that core. Those three exercises you're gonna have a prescribed number of reps. Let's Tap it out and reach right here. Within those reps, you'll have either six or eight. Six if you're going one handed, eight if you're going two. And your goal is to get through that circuit as many rounds as possible. Now, I want to be clear, that's as many rounds as possible for you and only you. So if you don't feel like counting your reps, you can just switch. When I switch, you can stay with me, but you can certainly go slower or faster as long as you. You use good form. We never want to sacrifice form for speed. AMRAP is not about speed. It is about as many rounds as possible for you with good form, full range of motion that challenges you. For you, be where you are today. This is your workout, so I'm going to talk you through it four minutes at a time, three exercises. If it's right side, left side, we'll have six reps. Otherwise, we'll have eight. Once you get through that eight, you transition to the next exercise and then the next exercise. Let's go ahead and inchworm it out. That's okay for you. Now, if you have that need more of a rest in between those transitions, take it. That's why it's called as many rounds as possible for you. I should add that up. And that Y at the end, right? Am wrap. I don't know what we even call that. But you take those transitions safely. And if you need a quick breather, take a quick breather. Hang out here if you can. Let's cross those knees across. Otherwise, take it to the knees and just get a little stretch. Stretch. Get that core engaged right here. Rotate open to the side if you can. You can be on those knees, too. Open to the side. Take it here. One more right here, and then walk those hands back. So the transitions and your pacing is all up to you. All right, team, so here's what we got. We're gonna start with that first circuit, that first amrap round. I'm gonna go he here, kettlebell, if you got it. This is my 17 pound, 8 kilograms. So we've got a single arm row. We have six reps. We're gonna stagger it. We're gonna go row right here for six, then switch for six. Then we're taking it to our gunslinger curl. So, slinger, looks like this pivot. Catch it here. It's a bicep curl, but you're getting some power. If you need a little extra support, take that opposite hand and take it here. Or you can just take it to a bicep cur six. Then we're taking a windmill. Remember, your windmill can be low or your windmill can be high. Whatever gives you the best form. And we've got six on the right, six on the left. Your workout, you do what's best for you. It's gonna be a lot. We're just alternating between those exercises. Let's do it. Four minutes. Here we go. Right here. So good form. Nice flat back. I know we jumped right in, but making sure I like to be staggered here so I can keep my back flat. I'm doing a little rotation through the wrist and the shoulder. Up to you. I just did eight, but let's go six. Here we go. Six. All the way six. It's gonna be up on your screen, so just follow that. Breathe. This one's gonna feel a little bit longer. And bring it up. Let's get that done. So your curl again, you're pacing, so you do what's best for you on this gunslinger turn, Catch it. Core, engage. And here, if you need to pick up your feet, you can. And breathe. So this circuit, we probably won't get as many rounds because we have right side, left side. Then when we get to those dumbbells, it's gonna be off to the races. Right? One minute down, three to go. Here we go. We're hopeful we'll get through at least twice of this one. But this one's gonna feel a little longer. Catch it. Core, engage, breathe. But I did want to give you some single arm movements so you could really challenge yourself with a heavier weight. All right, now let's take it to a windmill. Take it up. Here we go. We're going down for six. Remember, on that windmill, it's a hinge. Slight bend in the knees, but it's not a squat. You're just here spotting that bell or having the kettlebell low or dumbbell low. That doesn't feel right for your shoulder. Take it here. Here we go. Breathe. Take it up. So this whole round is taking me almost half of the amrap. So my goal is to get it all in again. One more time and. All right, team, two down, two to go. Let's start with that row. Here we go for six. Slow and controlled. Really pull that elbow up. Pull that weight towards your hip. Switch it if you're with me. Up flat back. Squeeze in the shoulder blades if you need to take this hand out. Breathe faster. When I don't accidentally do eight. Right, here we go. Take it here. We got up and back. Breathe. And Back. Yes, you can. Huh? And here, other side. Get set up. Core engage. Remember, don't rush those transitions. I'm not worried if you get them all in. We just want good form. Core engage and breathe. Yes. Wind mills. We are on that last minute. Take it here. Can we get breathe? If you get to that third round, I want you to alternate with those rows until we're done. I think I'm gonna be right on time. That's okay. If you're not, you have a couple extra reps. Add them in. We're gonna get about a minute in between our circuits. Here we go. 20 seconds. Breathe. Ah. So this was all upper body pull. We got five, four, three. Alternate. Two, and one. Catch your breath. Quick sip of water if you need it. We're gonna hang out with that kettlebell where we're taking it down low. So watch me here. Quick transitions here, but enough time to catch your breath. So that was upper body pull. Right now we're going upper body push. So we're gonna go single arm chest press. If this is okay with you with the kettlebell, go ahead and join me, but stay seated. Watch me. I'm gonna rack it here. So I'm gonna down and out. It's challenging with one side. If that is too heavy for you, you can switch to a dumbbell, or you can take it two right through here. But we're gonna go six and six. Then we're coming to a half kneeling position. If that's not right for you, you can stay seated, but just to get the core engaged. So you're gonna do press triceps. Also, we're going six because we. We have two parts. Right. Then we're gonna take it weighted biceps. Biceps weighted bicycle for six. So join me down here. Let's get to it. Chest press. Here we go. One side. We got six. Breathe. I'm turning it in at the top. Next round, I'll probably switch it up, and I want you to be extra careful on the transitions as you take that kettlebell to the other side. Make sure you do it carefully. Here we go. I'm keeping my feet down. Of course. If you wanted a little extra, you can keep that bridge up. Or you could have it here for core. It's gonna get your core working either way, I promise. Come to a kneeling position if the kneeling's right. Not right for you. Stay seated. We've got press and triceps, so up, over, core engaged. On the kneeling position, if you feel too off balance, take it seated. Or you can bring one foot Forward, up. Elbows stay in. It's six. Core stays engaged. No arching the back. Elbows in two. One minute down, three to go. Last one. Yes. Now you're on your back. You're doing a bicycle with the weight in the center. You can also do no weight or you can take it standing if that is not right for you. Core engage 6. Each side is 1. 5. Remember, you can stay with me on my account or you can count on your own six. Six and six. Breathe. Yes. Back to that one sided press. Let's switch it. Here we go. Take it up and down. Keep that palm turned out. Again. You can have that. The feet up if you want. Extra core or bridge up to you. Oh, heavy. Yes. Switch it. Other side. Right here. You got up and down. Lots of core, lots of chest and shoulders. Two minutes down, two to go. And up. Yes. Team, kneeling or seated, press into triceps. Make sure that core is in nice and tight. Up, over. We got six. Breathe. If you don't feel comfortable taking that kettlebell behind your head, just keep the press, but keep those elbows in. You'll keep those triceps working. Yes. One more feeling those arms. I don't know about you. All right, take it down. Bicycle with or without your weight. Tuck that chin either way for six each side. Slow and controlled. We're not rushing it. Extend that leg out. Take it standing if that's better for you. Or toe taps. All right, this is a team. Last minute. What can we get in? Here we go. Turn it in. 6, 5, 4. Maybe you're slower or faster than me. That's okay, as long as you have good form. Here we go. The setup is tough, so really give yourself time to get set up. 30 seconds left. Pressing triceps. What do we got? Can we get all six in? Core engaged. Seated if you need to. Yes. Up behind. 10 seconds to go. I got two more tries. Last one. Just in time. Yes. Team, we're getting to it. All right, set your kettlebells to the side. Get ready. All right, that was our upper body push. We got presses. We got presses. We got tricep presses. We got bicycle. Grab those dumbbells now. Medium dumbbells. So if you can go a little lighter or keep your lighter ones close by if you want to. Four minutes. Going a little lighter. Three exercises, eight reps this time because you got two hands, we're going with that reverse fly. So you're aiming to be here. If you need to bend a little bit, you can make it a wide row like this. We got eight. Then we bring it up. We got eight regular bicep curls. So we're back to pull. Then we're taking it to a plank pull. So if you can, you're here. You're gonna pull that weight through, reach under, pull that weight through. So core is engaged. Eight. Eight and eight. Four minutes. It's gonna move a little quicker this time, but you can do it. Get ready. Shoulders back, core engaged. Here we go. Eight flies. Eight. You're going wide. You're keeping that back nice and flat, not hyper extending. Slight bend in the elbows, holding from the back, but also the shoulders. And breathe. Then come all the way up. We got biceps, so I designed this that those first two rounds would be heavier, feel a little slower, because we gotta let a lot of right side, left side, and then we can go a little quicker, a little lighter. Breathe. Yes. Take it to that plank. You're here. Pull it through six total. Six. Reach through five. You can also be on the knees if that's a better option for you. No, sorry. We got eight total. Finish it out. That took us almost a full minute. Three to go. Bring it up slowly. Hinge. Here we go. Wide again. Remember, if that starts to feel like too much pull, you can go lighter or you can go wide row. It's gonna feel different than that regular row with the kettlebell. So up to you. Slowly bring it up. If you want to switch it to hammer curl this time, you can. 8 core engage. You need to put one foot foot back. Feel how that heart rate's up a little bit more. The heavy weights kept it up in our first two circuits. This one, it's all about getting more in. Right plank pull through. Give yourself time to get into that plank safely. Adjust that form. Here we go. 8. I do not want you to rush, especially in and out of this plank. Get that good form. Little tuck of the pelvis. Shoulders right above those elbows. And those hands. Not here or here. Breathe. Yes. Halfway there. Two down, two to go. Take your time. Bring it up. Here we go. This might be about the time when you want to go a little wider row instead of the reverse fly. That's okay, too. Keep that core engaged. Yes. Slowly. Bring it up. Here we go. If you need to alternate with those dumbbells on the curl, you can do that, too. Ha. Burn four more. Ha. This is how we're keeping the cardio up. Mrt, metabolic resistance training. Take it down. Take your time. Get set up. Here we go. 8. How far can you reach? Under and pull. Take it wide this time. Away from Your body, so you really have to move into it, but keeping that good form. Breathe. All right, one minute to go. Can we get them all in? Let's try. Here we go. Eight, but good form. Just less than a minute. Wide row if you can. Or reverse fly. Here we go. Bring it up. I'm going Hammer. As you get tired, think about that core. Think about that full range of motion. I know it's tempting to want to cheat it halfway, but we're gonna go all the way. Yes. 20 seconds. Can you get it in? Good plank form. Here we go. Breathe. Yes. Boom. Three, two, one. Shake it it out. One more round, team. This is it. And we're cooling it down. All right, so I'm gonna keep my even lighter ones close by because we're going into a tricep kickback. We're starting and ending on the ground, so we gotta come up and down in between. So I really want you to take your time with those transitions. We get our chest fly, palms are in, slight bend in the elbows, hugging a tree, holding a beach ball. Right. We're going wide with it. Then we're taking it up again. You can go kneeling. I'm gonna go here. Tricep kickback, little hinge here, or take it here. But you want to be in that hinge position. So if you need to go lighter, try heavier. But if you can't take it there, then we got our good old favorite plank. Press down for eight. Right, left, right, left. So it's going to be a lot of push and a lot of core. Let's do it. Last four minutes. Chest fly. Here we go. Take it out. Squeeze it in. So just like we did with our presses, we're making sure that our hips and ribs are in alignment. So tuck that pelvis. Pull that rib cage in. Everything's in tight. If you want to be in tabletop for a little extra, you can do that, too. I know. Roll it up to either standing or kneeling. It's a hinge. Here we go. We're pushing back. What is this doing? This is forcing me to engage my core, but I know that may feel weird to you. You can take it here, too. 4, 3, 4, 2. Because we need to be in that hinge position. Right? Plank press. Here we go. We're going down, down, up, up. Then switch your lead arm. You can also be on your knees. Right, left, right, left. Four more. Four, three. If you're with me, we're slower. Faster. Good. Back down onto your back. We got less than three minutes to go. Back to that fly. I'm gonna take my feet up for core. Here we go. Eight, slow and controlled. Do not rush those transitions. I know I'm going pretty quickly, but I don't want especially coming up and down you to feel like you have to go crazy fast. Yes. Good. Come up on your knees or come up to standing. Take your time. Elbows in. Push to the sky. Right here. Eight. Elbows up. So it's not a row and it's not biceps, right? We're not swinging. We're here. Take it up if you need to. Oh, burn. Getting those tries today. Two minutes to go. Here we go. Down, down, up, up. Slow and controlled. You do not have to rush this. I just really want you to think about your core. Right. I know your arms are burning because that upper body is tired, but let's think core. Yes. Two more. Ha. Last one onto your back. Here we go. How's that heart rate now? It's up there. Here we go. Last time with those flies. And breathe. Keep it controlled. You do not have to get through the whole circuit. We've got just over a minute to go. What is your core doing right now? Focus on that. What is your breath doing? How's that fly form? Yes. Drop it down. Triceps. I'm taking them here and taking them all the way up. Hinge it here. One minute. Up to the sky. My elbows stay in alignment with my back. Or a little bit higher, right? And then I extend up. It's not biceps, it's triceps. Oh, burn. This is it, team. Can we finish it out right here? We're going down. Down, up, up. When you get those eight plank presses, I just want you to take it to a plank and finish out the rest of the time. Whatever that is for you. If that's on your knees, if that is on your toes, just on into that plank. Whatever time you have left. Hands or elbows. I'm dropping down to elbows because we did that. Pull through there. Hold it here. Just holding for 10 more seconds. What's your core doing? Little tilt of the pelvis. Everything's nice and nice and tight in the legs and the glutes for three, two, one. Stretch it back. Breathe. Yes, Team, stretch back in into that child's pose. I know. I feel it too. It was quick. That's why we love amrap. Roll through your back. We're gonna keep this cool down pretty quick, too, so please make sure that you get more of a stretch on your own. Again, we kept it pretty basic upper body push with some core. Upper Body pull with some core. Let's take it back. Child's pose and reach one arm under. Then we switched it. We went heavy with kettlebells, slightly lighter and quicker with dumbbells. All of it probably kept your heart rate up to some degree if you were lifting at a challenging pace and a challenging weight for you. If not, you might want to think about going a little heavier again. I know I mix up these workouts. Go ahead and roll it back onto your feet, come up halfway, a little pedal. Always thinking about waist that we can progressively overload our muscles to get stronger, to get more fit that doesn't always have to be going heavier. I try to give you lots of different ways within the workout, but let's stretch it over to here. There are lots of ways. If you haven't already, make sure that you like this video and that you subscribe to my YouTube channel. Leave me a comment below. Let me know. Did you like it? Were you feeling it? Would you like to see more amrap? Would you like to just do some more splits? Some more upper and lower body or some push or some pull? Tell me. I always want to hear from you. I always appreciate the feedback and when you subscribe that helps me be able to keep making these workouts for you. So please make sure that you subscribe. Spread the word. Check out all the links in the description below. Join us in the BodyFit Athletic Club if you're not there already. And make sure that you're on my email list and follow me on social media so so you don't miss a beat when it comes to all things body Fit by Amy. Reach back behind. Big stretch again. Last one. Let's take the wrist right here. Wrist and forearm. Let your head drop to the side. Stretch all the way through again. Make sure you get a quick stretch after this on your own. Make sure you hydrate. I'm so proud of you for being here today. Hope you felt that. I know I did. Did. Let's get one last big deep breath in and out. You did it. That was your upper body. Am Wrap workout. Great job everybody.