28 Minute AT HOME UPPER BODY WORKOUT Arms and Cardio Burn (No Repeat Day #20)

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your arms and cardio burn workout. So in this workout we're going to work your entire upper body, so your arms, your back, your shoulders, your core. And we also are going to work in some cardio and a few little burn rounds to really get those muscles feeling it. I'm going to be working with dumbbells today. If you have kettlebells, you can mix those in. Otherwise just keep it body weight and move with me. Of course, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Go ahead and just start with a little march right through here. Roll those shoulders. So our very first circuit here is going to be our mobility circuit. So it is going to be all body weight. So that is going to serve as our warm up. So maybe you've done the counterpart to this which is legs and cardio burn. It's going to be a similar format. So we have three, no, four and quick circuits where we're going 40 seconds, then 30 seconds, then 20 seconds. And what we're going to do is we're going to start with a back to basics round for 40 seconds. So that's more of your strength, right, that's more of your arms. Let's take it just one at a time right through here. And then we are going to take it to a Cardio round for 30 seconds. Sometimes that will look very similar to what we just did and other times that is going to look totally different. But it's going to be a complimentary cardio exercise to go with what you just worked with. Strength. Then we have a burn round and that'll be fun. We'll add some pulses, we'll add some holds, we'll add some things that are going to make us really feel it. So it's going to go by quickly. For the sake of simplicity, I'm just using dumbbells today. You can use whatever you have available to you. I'm going to give you options. So of course be where you are today. All right, so we're starting with our eyes wise and T's I, Y and T join me right here. So we're up I, Y and T. So watch me. Core engage. Straight up. It's shoulder mobility. So again, this is our warm up circuit, but it's also our mobility circuit. Super important to overall health but also to getting us ready for this workout. All right, we got 40 seconds of this. We are going to this, this Round is a little bit different, but we will still work in those descending rounds. Eyes, wise, tease. So our next round will get a little with 30 seconds. All right, team, shake everything out. So now we're gonna hold it here. We're gonna take it for just a little back roll right here. So 30 seconds. Again, working in mobility, getting our bodies ready for this. We're going back roll. Here we go down, and then round it up. So if you can, knees and toes out flat, back down, and then round it up flat, and then round right through here if you need to. If you just want to take it about halfway down. Wherever your mobility is, it's exactly where you need to be. Let's get one more right here. And up. All right, team, so now we're gonna take it to a little inchworm. We're gonna walk it out and walk it back. We're gonna. We got 20 seconds only, so we're just going to get a few. Let's roll those shoulders back. If you want to just get a little hinge, you can get a little hinge. Otherwise, let's inchworm it out. Here we go. Only 20 seconds. Walk it back. You can just keep it here, or you can come all the way up. Walk it back, Bring it up. I know. Can we get one more more right here? Excellent work. Let's take it right here. Now we're going to take it to a little reach under. So we're going to reach under in that child's pose. We're going to come back up to center. So again, warming up mobility through our upper body. Zip up the core. Core is working too. Here we go. 40 seconds. Reach under and bring it up. Reach under. So we're here, and if you want, team, you can sit back, reach under, and then you can reach up. If you want a little more mobility there. Reach under and then reach up. Don't overthink it. We just want the movement again. First round is still our warmup, but getting that mobility work, too. I know you're probably ready to get to the weights. I am too. We're almost there. And relax. All right, team, I love this one. I call it side to side. So arms out wide. You're just going here to here. So watch me. I'm rolling my shoulder. We got 30 seconds. You can keep those knees open. So we stretch through our back. Let's get it done in three, two, one. Side to side. Roll it over. Shift. If you're not feeling it, take those hands out even wider. Maybe you need a little more. Maybe you need a little less. But really key. It's not just bending of the elbows. We're actually rotating the shoulder in. Rotating the shoulder in. Right. Five seconds. Five, four, three, two, one. All right, team, last one. We got 20 seconds. We're just going down dog to plank. Or if you want to go all the way to up dog, you can join me here. Down dog, right here. Back to plank. If that's not right for you, you just take it child's pose. If you can press through those shoulders. Now we're feeling it, right? Feeling ready to get in. Last one. Walk those hands back. All right, warm up is over. Grab a sip of water. We're gonna grab a set of dumbbells. We're gonna start with our favorite bent over row. I'm gonna give you options. Here's what we got. Team, again. 40, 30, 20, 40, 30, 20. Grab those heavy weights. Shoulders back, core engage. And we're bringing the weights here if you need to stagger either way, we want a nice flat back with the weights in front. Core, core engaged. 40 seconds. Bring it up. Drop it down. There's a reason I know not everybody loves Ben over rows. Sometimes people say, why are they in every workout? The best, I would say, when it comes to dumbbells, the best way to work those big muscles in your back. Don't worry, we're not going to stay here the whole time. Did I mention that this is a no repeat workout? Every round is a little bit different. Even if some our pulse versions, they're different. We got 10 seconds. Pull those weights towards the hips. Keeping that back flat, keeping the core engaged. Right here. Three, two, one. Bend your knees. Set your weights down to get a little Cardio. We got 30 seconds. Guess what? We're gonna go jabs. Jabs. If you're not a boxing person, you can do a reach, but to work the back, pull it back, pull it back. All right, we'll keep it facing forward. Core engage. Punch it. 3, 2, 1. 30. And you can make this cardio round. It's cardio and strength, right? Whatever you need it to be. If you wanna pick up the pace here, you can. But I want you to think about pull back, pull back here or again. Punch it. Strong. You do you. This is your workout. If you're slower and lower impact. Or here, whatever you got for five seconds. Three, two, one. Catch your breath. All right, now we got our burn round. 20 seconds is all we need. We're just bringing those elbows in. We're just pulsing. All right, Relaxing the shoulders here. Pull the shoulder blades in. We got 20 seconds. Burn round. Here we go. Bring it up. Pulse, pulse. So not only are you pulsing the shoulder blades in, you're bringing your elbows towards each other. Up and in. Right? See how that feels when you're not just going up, you're going up and in. Shoulder blades. 5, 4, 3, 2, 1. Who? Bird. All right, team, we're gonna keep with our upper body pull. We're gonna take it to a bicep curl, so you may want to go something a little bit lighter. You got a kettlebell, you can go between two hands. But we got 40 seconds right here. So we're coming up. My heart rate's still up from those punches right up. So bicep curl again. Probably a little bit lighter than your rows. If not, you should think about that. Your back muscles, our strong muscles, they can go heavier. I know. Sometimes we think about using the same weights for everything. If you have options, use them. Big muscles, our back, our chest, even our shoulders, sometimes our legs. They're strong. They can lift a lot of weight, and so can these guys, these smaller muscles. But sometimes we need lighter. 3, 2, 1. Set those weights down. Bend your knees to do it. And guess what? Now we're going uppercuts. Uppercuts. So we keep that nice, good contraction for our biceps, but we get our cardio here. Here we go. Upper, upper. Coming up and under. And again, if you don't want to punch, you can just reach. But nice and tight in the biceps, turning in the knees and the hips. So we get that core. Yes. Here we go. Keeping it going. If you want to go quicker or slow and low, whatever you got, whatever you need for where you are today. 3, 2, 1. Relax. Guess what? Now we're getting little bicep curl pulses. I'm gonna take it to a hammer curl. We got 20 seconds. Only lift it up. Here we go. So really small, just like this. Making sure that my shoulders aren't up here, that I'm relaxed here. Pull them back. Core's engage. I know. Feel it too. Guess what? After this, we're going to the mat. 5, 4, 3, 2. And relax. All right, team, set those to the side. Just to get a little stretch to that. Let's do a little hamstring curls and reach back. All right. A little cardio mobility in between. Nothing timed. I just want you to shake it out right, and then we'll keep that heart rate up because it is arms and cardio burn. So thumbs to the back. So you stretch through here. You also open up through your back muscles. Right here? Yes. Then we're going down to the mat. So our next round, we have two sets of those. 40, 30 and 20. Keeping with the dumbbells, if you got them, we're going to start with a chest press. Then we're going to rotate over into a plank position. Then we're going kneeling, so that's the way each of those will go. We're going to have on your back with the weights in a plank position. So we activate a little more core and then a kneeling position. Relax, grab some water. If the kneeling position position doesn't feel good on your knees, you can take it just seated. That works too. Or standing. All right, team, so coming on your back, heavy weights, if you got it. Chest press. We're just coming here. Then we're going to flip it over into a plank. We've got a plank press, then a kneeling 45 degree press, which is shoulders and chest as well. Go ahead and join me on your back. Make sure your core is in nice and tight. We're pressing up and in. And then bring them down at about that 45 degree angle. If you want a little extra core, you can be here, but if you're going heavy, you might want to be here also. You can come to that bridge if that is what you need for where you are today. All right, everything in nice and tight. 3, 2, 1. Press it for 40. Try to go heavy because again, it's a no repeat workout. We have different variations. So with this, it's all chest and shoulders, but we got this for our strength, for our arms. We got our cardio, which is going to be a plank press. And then we're going to be kneeling. We're going to do a 45 degree chest and shoulders press pulse. So that's what it looks like right here. Up and in, down and out. Yes, team, 10 seconds, nice and strong. Breathe. Yes. Last one. All right, set those weights to the side. Turn over into a plank position. If you're not going to plank, I want you to be on your knees. Here's what we got for 30. Up, up, down, down. You know it. It's going to get our heart rate up for cardio. It's gonna get those same muscles working, but cardio. And then we got some burn. So bring it up. Three, two, one. Here we go. Up, up, down, down. You don't have to go super fast. Notice how that feels after just doing that chest press. Right, we got those upper pull. Now we're getting that upper push. Last round is Going to be a little combo. Trying to keep our hips on our core square. It's going to move a little bit. That's okay, but we don't want it to be loosey goosey. We want to be nice and square, stable. Right? Pull up in that core. 3, 2, 1. And relax. All right, team, now we're staying on our knees and we're here. If that doesn't feel good again, you can sit. We're going 45 degrees out. Core is engaged. We're pulsing for 20 seconds. If the 45 degree is pulling on your back, just go straight up. But if we go at an angle, we keep the chest working, we get to get the shoulders working. You can probably go with something heavy. Go with one if you got it, two if you need to. In three, two, one. Here we go. Notice what being on your knees does, right? Our core has to engage. But again, if you're feeling your back or feeling like it's pulling, you sit back to here, or take it up right here if you can. 45. Boom. Ha. Three, two, one. And relax. Oh, man. All right, team, back onto your back. We're gonna go tricep extension. All right, so again, upper body push. Then we're going to turn it over to a tricep push up to plank. So I'm going to give you some options with that, but go ahead and join me down here. You may again want to go a little lighter like we did with the biceps, because we're going over the head right through here. A little trick. Once those weights are up, move them back just a tad. It may feel like you're a little too far back, but then once you come down, you're going to be at that 90 degree angle. Join me in 3, 2, 1. Triceps for 40. Bring it up here. Bring it up, up and down. Yes, you can. If it's starting to feel like too much, drop one weight and take it to one weight in between two hands. Or you can also go close grip. Push up. Elbows are in narrow. Sorry. Press. And that gets a lot of tries, but if you can here, let's make them burn. Why not? And up. 10 seconds. All the way up and in strong through your upper body. 3, 2, 1. Weights to the side. All right, team, so this is what we want. We want your elbows in tight. You're going to come all the way down if you can. You can use your knees for this. Tricep push up to plank, then slowly down. That should keep your heart rate up. So wrap those elbows in and you need to be up on your knees all the time. Take it here. Here we go. So tricep, push up. Bring it up slowly. Down. Push up, up. So if you want to add a little jump up to the knees, to the toes, little extra cardio, right? Yes. Ten seconds. Elbows in, nice and tight. Try not to pull with your back. Use your knees. Three, two, one. Stretch it back. Oh, man. Triceps, right? First round felt like nothing compared to this. All right, so over your head, we're going overhead. Tricep pulses, one or two dumbbells. If you need to sit back into it, you can. We got 20 seconds only. I'm gonna try my two dumbbells. Let's see how it goes. Go ahead and get in that nice, good position. Core has to work pretty hard, so really stabilize. Bring it up in three, two, one. Here we go. Behind your head looks like this. Little pulse, little Pulse. It's only 20 seconds, so try to hang with me if you need to. One dumbbell might be a little easier from here. Pulse, pulse, core engaged. Yes, you can. Five, four. Elbows in. Take that weight low. Three, two, one. Burn. Yes, team, take those weights to the side. Let's do a little reach over. Watch those weights. Reach over again. Little cardio mobility to stretch it out, but also so we get that cardio reach across. How does that feel? I know those triceps are burning. I don't know if your chest and shoulders were burning on those presses and press pulses. I know mine were. If you want little tap out again, don't worry, we're not timing it. We're just shaking it out. Then we're gonna grab some water, and we got one more round. All right, team, quick sip. All right, this last round is a little bit of a mix. We had upper pull, upper push. Now we gotta mix right here. All right, team, so we're gonna take it to an upright row. So something a little bit medium, if that doesn't feel right to you, just take it to a wide row from here. Then our cardio is going to be a snatch. All right? It's that little pull. You can also just do a high pull to get that heart rate up. Then we got some pulses out and in. Out and in. Little arm flap, right? Then we're doing some curls and some raises, a press and knees. And then we got a little kickback. So keep them all close by if you can. Medium to heavy. Let's get going with an upright row again. It looks like this. Shoulders back. Core engaged. We're here to here So a lot of upper back, but also mid back and shoulders. If you'd rather. If this feels a little better, take it in a hinge in. 3, 2, 1. Upright row. I know those shoulders, right? If you feel like you're arching, put one foot back. Your elbows are coming up level with the shoulders. What we're not doing is bringing the weights up or coming up in those traps, Right? Right through here and down. Think about push, pulling your shoulder blades in. Even though it feels like we're lifting mostly with our shoulders, it's those shoulder blades, those back muscles, those posture muscles as well, right? I know we don't do this one very often. It's a good one. It's important. Three, two, one. And relax. All right, team. So your snatch, if you've never done a snatch before before, you can just keep it with a high pull, but you're going to come from the ground, bring it up. High pull or snatch your snatch. You pulled close to the body. Little power coming up. Should get your heart rate up. Do whatever version is good for you, but from the ground, little bit of power. 30 seconds in. 3, 2, 1. Here we go. Snatch right through here. Bring it up. Looks like this. I like to put that arm behind me or out to the side. You tend to be able to go a little bit heavier right here. Yes. Keep it going. I know. Ha. Five, four, it. Three, two, one. All right, grab your heavies, guys. We're gonna go back to a little bit of a hinge. Elbows are up. We're going out and in. That's your pulse. Think of it. A little flap of the wings, right? Whoo. Elbows in 20 seconds only shoulders back. It's a hinge. Bring them up. Here we go. Out. Squeeze, out, squeeze. Keep everything in alignment, right? So you're keeping a nice flat back. Pull those elbows to your side and then out to the shoulders. I know, I feel it, too. Back. Three, two, one. And relax. All right, team, one more round. 40, 30, 20. All right, we're gonna do a bicep curl, and then we're gonna do a front raise, but an angled raise, right? So it really, really gets chest and shoulders. So I want you to go a little later. It's here to here it. What it's not is a straight raise for your shoulders. Turn the palms up, and we're also getting the chest muscles. So bicep curl. Then take them out to the side, bring them in. Think of it, less of a raise and more of coming in. All right, let's get it done. Medium to heavy. Let's see if I can do these weights in 3, 2, 1. Bicep curl. Take them out. And down. Right here. Curl out. Raise. Oo. Feel that core as the weights get away from you. If you need to hammer, curl, hammer, raise. You might be able to use that grip to get a little higher if it feels like too much. Another option. Curl and raise. One at a time. Curl and raise. Sometimes that's better, right? If we can get both. But if you need to alternate, alternate. Three, two, one, boom. All right, team, so one or two dumbbells. Here's what we got. We're going up with our knees. You can do it if you want to. Just take one dumbbell. 30 seconds, but we're adding the knees to get a little bit of extra cardio. All right, I'm gonna go a little lighter because my shoulder, but you do what's best for you. Two dumbbells or one with the knees. 30 seconds. Right here, right here. I know, team. I feel it too. All the way. Elbows in tight. Getting that heart rate up. Breathe. Five seconds. Four, three, two, one. And relax. All right, team, so last one. You might have to go a little lighter. I'm actually gonna go to these little baby fives, but if you can, we're doing a tricep kickback. Now. If you got lighter ones, we're gonna do little pulses. If you got heavier ones, I want you to go one at a time. Or alternating. It's 20 seconds. It's a hinge. Elbows are up, and you're pushing towards the ceiling. Here we go. So you're either pulse or, if you got these ones, full range of motion. And you can always, always alternate right here. Or pulse. Pulse. Boom. Sold myself short. Right. Three, two, one. And relax. Oh, man. Team. All the weights out today. How about we finish it out with a little cardio? That's also going to get our arms working. Right, let's go. Little hamstring curl. Pull the elbows up. Then we'll take it to knees. Take them out across cardio mobility. No weight, so it's going to shake everything out. But finish with a little cardio. Little burn. Take it right here. Here we go. No hamstrings, so open up through the chest and shoulders. This is the beginning of your core. Cool down. But also finishing out, high heart rate. So we got that cardio. If you're feeling it and you want to go to a little jump, you can. Now let's cross our arms in front right here. Finish strong, team, because then we got a cool Down. Coming. We got a nice good stretch. You can even take them low or take them out right here. Up to you. You. Do you? Yes. 5, 4, 3, 2, 1. Side to side. Roll those shoulders. Yes, team. I know, I feel it too. Right? Started off not so bad, right? I thought when we did that mobility and even that first round, not too bad, then we really felt that burn. Rounds three and four, right? Quick sip of water and quick little stretch right here. Of course, make sure you get some more stretching on your own. Let's take those arms forward. Remember, with this cool down, we're just bringing your heart rate down. Bring your body's core temperature down and lower, leaving you not just going right into it with that high heart rate, those muscles burning also. Just a good stretch. Feels good, right? But remember that we need to get that stretching throughout our week, throughout our day, throughout our lives. It's not just about what we do during our workouts. Right side to side or at the end of workouts, take your arms here, here. Roll those shoulders back. Press the thumbs to the back. If you want, you can get a little hinge with it. If you want, you can grab on, pedal your feet through here. Let your head, neck and shoulders relax. Come up onto all four or come up onto hands on knees and just standing. Cat, cow, roll through. So we kept it mostly upper, but we were sneaking in that core in a lot of different ways with that march with those planks, right? And hopefully you felt that cardio as well. Leave me a comment. I love to hear from you, so please let me know. Let's take fingertips on the wall. If you don't have a wall, just to the back. And I want you to. You look over your shoulders so we really open up through chest, shoulder, bicep, wrist, all of it. Leave me a comment. I love hearing from you. Even if I don't respond, I read all of them. Let me know how you're feeling. Do you like more upper and lower body splits? Would you like to see more of these broken down? Do you like full body? Are you feeling your muscles? Let me know. I love to hear from you. And of course, don't forget to subscribe to the YouTube channel. And if you haven't already, join us in the Body Fit athletic club club that is our private community. With your membership, you get access to our nutrition plan, to our dietitian, to me, to live streams and weekly Q&As, and so much more. Go ahead and roll through those wrists. Thank you so much for joining me today. Get more of a stretch on your own. And don't forget to come back and see me. Let's get one big deep breath in. And out. You did it. That was your arms and cardio burn workout. Great job, everybody.