28 Minute Bodyweight Giant Sets Workout II Holiday HIIT Day #10

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your bodyweight giant sets workout. This is day 10 of your holiday hit challenge. This is also a great standalone workout that you can do at any time as I will give you lots of different options to work to your fitness level. We'll be working with no equipment today, getting our entire body working with some giant sets. Are you ready? Let's do it. Let's go ahead and start marching your body right through here. March. Shake everything out. Let go of that tension from the week, from the day, whatever it is. Roll those shoulders. We will keep this warm up pretty short because we're going to keep the workout short. So of course, if you need more on your own, please get it. You can always check out my extended warm up and extended cool down videos if you need some suggestions. Let's take it up with those arms. We're gonna go I and then Y and then out to T. I'm gonna do a little hinge with it. I. Why? And then come up to T so I get a little lower back up to you. You can keep it straight up as well, but we're getting that shoulder mobility. Can go arms just like this or you can have those thumbs up I. Why T. Let's get one more feeling loose. Right through here. Step it out to the side. Little side lunge. Shift your weight into that hip. Yes, right through here. So giant sets, what is a giant set? So often? Let's take it to a little windmill here we do supersets, which is just alternating between two exercises, often of the same muscle group. Giant set and is when we were doing three or more stacking them in a giant set, we call that. So we're gonna keep it. We'll have a lower body which will have a right side and a left side. Walk it in right here. Let's do a little squat into a hinge right through here. So we're gonna take it with lower body giant set. We'll have right side, left side. We'll have an upper body giant set and then we'll have some core. So it's going to move quickly in that regard. It is a no repeat workout. So I think you're going to have a good time with it. Get low right through here. Let's walk it out. If it feels good for you, walk it out to that inchworm, right? Feel that core kick in, walk it back. If that's not right for you, you can just walk out a little bit of the way or you can walk out to those knees and then walk it back. Or just get that hinge stretch right through here, all the way in and then take it back. We're going to take it one more. Reach it up, and let's hold this here. So hold it here. Settle into that core. Working hard. Big step to the side. Reach it up, take it down, step back. So it's that world's greatest stretch. Reach again. If that's not right for you, you can just go from the knees or you can just take it here and just get a little cat cow stretch. One more each way. Yes. Last one. And walk it back out of that inchworm. Roll it up. All right, tap it out and reach across. We're gonna jump right in in just a second. With our first giant set, everything is 40 seconds of work followed by 20 seconds of rest. Again, we'll start with lower body, Then we're going to take it to upper body. Then we're going to take it to core. Lower body will feel a little longer because we have right side, left side. The way we're going to do it is we'll start with a dynamic, more dynamic movement. So with our lower body, it's going to be an alternating movement, but we'll start with that to get the heart rate up, get those muscles that we're going to work ready to go. Then we'll do some more isolations. Then we will end the giant set with something a little more cardiovascular. So mobility, strength, and then cardio and power. All right, so go ahead and shake everything out. We are going to start with an alternating lunge, so you decide you can get low with it. I'm gonna take my arms up so I get that upper body mobility too. If you want to go forward with it, that's also an option. Alternating, if that feels better for you. Either way, let's do it. Here we go, 40 seconds, alternating lunge. So think of this first move as mobility. You can take it nice and slow. If you don't want to get as low, just do that tap back. Remember, tap back is always a great modification for the lunges. You still keep that front leg doing the work. You still push out of that front heel. But if you don't want to get as low, that's okay, too. So just your regular alternating lunge. 40 seconds. Again, mobility extension of the warm up before we isolate it on one side. We got five seconds. Three, two, and one. All right, so let's take it right leg forward, left leg back. We're gonna keep it with a stationary Lunge. We're gonna drop it low, we're gonna pulse for three and bring it up so it's low pulse. Three, two, one, drive it up. You can step up into it or you can just come up out of it stationary up to you. Let's get it done. Here we go, right leg. Three, two, one. Step it up. If you need to keep it a little higher, that's a great modification. Again, keep that front leg working if you're able. Remember that the lower we get, the more support we have for our knees, right? Because we recruit more muscles, we get more hamstrings, more glutes. So it's better for our knees if we stay a little higher. Look what happens, right? But again, you work within what feels good for you in your range of motion. Trying to go lower. I want you to think about pulsing down pulse, pulse. That sometimes helps us really get into that heel. Rather than pulsing up, pulse that knee down. Let's get one more. Three, two, one, shake it out. All right, same leg, stays forward. Here's what we got. A little kickstand lunge. So it's a close lunge. Think about this knee coming to the back. If you need to, you can keep it higher if you're able. Get all the way down and up into a one legged deadlift. If the one legged is not right for you, you keep that foot down. Here we go, kickstand lunge. One legged deadlift. So you're bringing, you're still on those train tracks, but bringing that back knee towards the floor with those hands as well, chest towards the knee. And then it's a pure hinge. If you need to, you can again take it here and then hinge here. Just make them a little bit different. But you can keep that back toe down for balance. You're probably still going to feel that leg, right? But if you're able, down hinge. Remember, on that one legged, we're going to keep both knees slightly bent. Almost there, down and here, right, little stretch through that hamstring. One more on this side. As I said, we're ending it with a cardio power. So we're going to do a little runner's lunge, runner's lunge, jump if you can. Down, up, down, up. If you need to modify, take the jump out of it or just tap back and don't go as far down. Here we go, 40 low to high. I like to really use those arms to get that power. And remember, you're getting low into that leg. Drive it up, drive it up. Yes, you can burn. Yes. Oh, man. I know. I feel it too. Our brain is telling us that it's burning too much, but you can do this for 10 more seconds. Remember, you can just tap it back with or without the jump. You can just get low with or without the jump. We got five, four, three, two, one. Oh, right. All right, now we're going to that other side. We're going to start with mobility. Instead of an alternating lunge here, we're going to alternate curtsy. So just here, reach here. I know that one leg is burning. Work it out with this mobility. Then we do everything else on the left side. Catch your breath, here we go. So down and up. This is mobility. So again, I like to have the arms with it so I get that shoulder mobility. You can even reach back, reach up. Mobility through the upper body and work in the legs. But mobility through those legs really shift your weight, drive it up, Shift your weight, drive it up. Yes. Hand up. Now things are calming down, Right, you still feel that right leg, but getting a little breather. We working through the mobility. Then we'll isolate that other leg. But you know what to expect. We'll get through it quickly. Last one and relax. All right, so left leg forward. We've got our three pulse lunge. So remember, pulse that knee down. Three, two, one. Tap it up. Or three, two, one. Straight up out of a split squat, staying on those train tracks. So hips about hip distance apart. Here we go. 3, 2, 1. Use that core for balance. Shoulders packed. 3, 2, 1. Remember, it's okay to lean a little bit forward as long as we're not here. Right, we're keeping core engaged, shoulders back. Coming towards that knee is not a bad thing. In fact, that often helps our form. 3, 2, 1. Tap it up. 3, 2. If you need to come straight up or if you want to keep it shorter range of motion, that's okay too. Regular lunge. Let's get it done. Last one. All right. Same leg forward, kickstand lunge. So remember, hip distance apart, but we're close. You're bringing that knee towards here. Into the one legged deadlift into. If you don't want to balance, keep that back toe down. If you can't get as low, just make it lunge. Deadlift, lunge and hinge. Here we go. Take it down, hinge. Another option is to have that hand near the wall. Give you a little extra support. Not leaning into it, but it's going to give you that support. Right, we want low in the lunge. Push through that front Heel and then hinge for that deadlift. Yes, you can. I know you can do this. It's burning for me, too. Don't worry. But remember, after this last one, after this, we got that runner's lunge jump. So get a little stretch through that. It's going to be a burner. It's going to get that heart rate up. We got cardio power. Then we get a breather, and we're upper body and core. All right, so starting it off strong with those legs lunge jump, you can get down with it. Drive the knee up with or without that jump, with or without the low lunge. Let's do it. This is it for these lower body giant sets. So really give it all you got. You don't have to go super fast, but I do want you to think power, power. Even if you're not jumping, even if you're not lunging, drive that knee up to get that core engaged. Pump those arms. Yes, you can breathe. 10 seconds to go. Stay with me. Water is coming. A breather is coming. Then we're down on the mat for that upper body. 3, 2, 1. Yes. Catch that breath, team. All right, now we got some upper body. We're actually going to start standing. Remember, it's mobility first. So we're going to start with some arm circles. Standing. I'll give you a knee option. Catch your breath first. Then we're going to. We are taking it down on the mat. We got a little pike push up. We got a little tricep reverse plank, and we got a push up. Superman to plank. All right, but starting here, you're just going to circle those arms. What I don't want is this really tight with those arms. We'll start small. I'll give you an option for a knee. We'll mix it up as we go. Here we go. So core engage. Circling to the front. Really small. And again. Watch the difference between here and here. Nice and tight. If you want to bring those knees up, you can. If that's not going to throw you, take them to the back. Keeping them small. Right? Mobility, but also a little shoulder burn. We love it. Good. Back to the front. Take them bigger and slower. Yes. Ten seconds to the back. Arms. Yeah. Mobility. Four, three, two. Shake it out. All right, that's your warm up. Watch me. Here you are in that high plank position. I'm going to give you an option. From your knees, you're gonna lift up in that pike. From here, it's a little shoulder push up. So it's really small. If you want to. You can also go from the knees to that pike or just lift up in the core from the knees here. Join me here. 3, 2, 1, pike. Push up, back to center. Lift with the core. That down dog. Then lower, then back to center. So lift up. Fingertips in just a bit. Small little push, right? Then back to center so your core gets you up and down. And then your arms get you down and up. Right? Keep it moving. I know it's challenging, so think down dog or pike. Little small push up. So we get a whole lot of shoulders from this pike. Push up. But you should also feel your chest. Your tries all the way through the arms. Last one. Stretch it back. I know, I feel it too. We're gonna take it all the way down to a three way back extension. So think of your superman. I want you to watch me first. If you're modifying, you're going to take it bird dog right through here. You can take it out if you want to. If you're here, we're coming up. Everything together, everything out in your V, everything out in your skydiving. Join me here. 40 seconds together. Drop it down V even wider. Squeeze. Back to center. Close. A little further away, right? A little further away. So be thinking arms and legs here. If you can arms and legs here. If you can arms and kind of legs, right, you're not gonna get your legs out there, but squeezing in your back. So we're working all down those back muscles again, Bird dog to modify, but squeeze. Yes. Five seconds up. Breathe. Yes. And relax. Stretch it back. All right, team, meet me in a seated position. You have a few options with this. You can keep your feet bent, you can keep your hands here. If you need to modify, you can just come up to here. If you're able, I want you to drop those elbows down and push. And if you're able, I want you to have those legs all the way out. Watch me here. Down. Push and up. We're gonna open up the chest. We're gonna get that core engaged while we work those triceps, shoulders and chest. Here we go. Down. Push up. Extend it up. Right. Try to lower those elbows to the floor as much as you can. If it's a small little bend, that's okay too. But if you can drop them all the way down, push up strong. You're gonna feel the back of those arms right all the way through. Keep it moving. Maybe I'll turn this way. Remember, you can also bend the knees if that's better for you in that tabletop. Reverse tabletop and up. Right here. Down and up. Burn. Last one. Relax. All right, team, so those were our isolations. How about we get a little cardio? So here is what we got. We got our swimming to push up. So you know it. We're gonna go. 4, 3, 2, 1. Push it up. Right through here. Slowly down. 4, 3, 2, one. Push it up. If you need to modify, Bird Dog, push up. I'll show you. Here you go. Swimming. Four, three, two, one. Elbows in. Push up strong. Slowly down. Four, core. Opposite arm, opposite leg. All the way up. Modification. You're just gonna go Bird dog, Bird dog, slow push up, down from those knees. Bird dog, Bird dog, slow, push up, down. That works, too. Keep it going. Four, three, two. We got pull. We got push. Yes, we're getting a lot of core in this upper body. But don't worry, we got core coming, too. 4, 3, 2. Push it up strong. Yes, you can. 4, 3, 2, and up. Stretch it back. Yes, team. So stretch back into the child's pose. I'm gonna have you come all the way up and just kind of shake that out. Little taps. Let's grab a sip of water because then we're going back down. Two, our core. But we're starting on our feet with some core warm up, right? So here we go, team. Core warm up. We got 40 seconds. We're going knees across, knees across, right? Getting the core engaged. Cross body movement, rotation. Here we go. You got 40 seconds. So again, I want you to think mobility. I want you to think about getting that heart rate up. So it's a little cardio as well. Breathe. We're in the home stretch. Let's get it done. Right through here. Yes. If you want more cardio, you can pick up your pace, you can pick up that intensity, but I don't want you to lose that rotation, right? We want the core, the trunk, working hard, right, all the way through. 10 seconds. Also, those arms are feeling it, right? Because they're tired. After that, upper body. 5, 4, 3, 2, and relax. All right, let's get some isolations. All right, team, so we're gonna take it plank walk with our feet. What that means is on our elbows. If you're modifying, you're gonna take it back. You're gonna take it back if you can. It's almost like a little pendulum, right? You're walking and then you're walking. Walk to the side. Walk to the side. Join me down here. Lift up in that core. Three, two, one. Here we go. Walk your feet to one side, but your shoulders stay in place. So if you have some shoulder mobility issues, you may want to just take it out with a smaller range of motion. Or you can just do a tap and tap. Remember modification. You can tap it back, leaving one knee down. Right through here. Trying to keep that pelvis tucked. But those hips not up too high. Keep walking. It's like a little pendulum, right? Feel those obliques. Feel that core. Walk, walk. I untied my shoe. Three, two, one. And relax. We're gonna keep with that isolation. So here we go, team. We're going dead bug to be up. So watch me here. You're down. You can stay with that dead bug the entire time. You can even tap it if that's better for you. But dead bug, Dead bug if you can. Everything up, everything down, back to center. So join me here. Tilt that pelvis, wrap that core. Everything in tight. Here we go. Dead bug. Yes. Then everything out, everything up. So I'm doing a V up right through here. Kind of just like a little jackknife, right? Not lifting all the way up, but if you're feeling it, you can come all the way up. That's an option, too. It's challenging to do. Don't pull in that back. Dead bug and bug down. Take it here. Oh, and here. Ha. And up right here. Out. Last one out. And up. Yes, team. All right, last core burner for strength. Now we're gonna do a plank walk with our arms. We're walking out to the front, walking back. So walking into an extended plank. Watch me here. If you're modifying, I just want you to stay on your knees. You're still gonna feel it, but if you can, you're all the way up. Walking out as far as feels good for you. And walk it back. Here we go. Pull everything in. Lift up on that pelvic floor. In 3, 2, 1. High plank plank walk. Arms extend. Take it out. Walk it back, walk it back. Walk it back. Yes, team. Walk it forward. Yes. Yes. There you go. Remember, you can be on those knees, too. Forward. Ha. You're still going to feel that. Keep it moving. 10 seconds again, you're going to feel a nice stretch through those arms. Breathe, breathe. Burn and stretch. Yes, team. All right, breathe for just a second. Stretch out those shoulders. All right, last one here. We got that cardio power. You know, I love a good mountain climber. You can take it standing if you want. It's three ways. Knees in, knees in. Across, across, out, out. If you're joining me down here, you're just gonna run it, cross it and then take it out and out. Join me. Last 40. Cardio power. Last one of our core giant set. Let's get it done. Here we go. Run it in for two. Cross it for two. Take it out for two. You're in. Which is really four cross. Tap out, tap out. Yes. It's mobility as well. I know. Cross to about. Yes. You can stay with me right here because we are in the home stretch. Guys, this is the end of the set. We got one more move after this. Keep it going in. Take it, cross. Take it out and out. Use that time to get that hip stretch in. Yes, Cross. This is it. Stretch. 3, 2. Run it in and stretch it back. All right, team, here we go. Quick sip of water. I know. I feel it too. All right. That last. Those last two giant sets, it was hard to do because we got a lot of upper and a lot of core with both. Right. First giant set was long because it was right side, left side. We got a good burn. How about a little bonus move? But don't worry, we're keeping up top, right. We got enough on those arms into that plank position, so we're going to keep it mostly lower body and cardio. Watch me here. We're gonna go side lunge, knee, side lunge, knee, squat press, squat press. So I really want you to think about the arms working, too, even if just for mobility. Push, pull, push, pull. Right. Get low in the side lunge, shift your weight low in the squat. One minute to go, and then we're cooling it down. So let's get it done. Side lunge, cross knee. Side lunge, Cross knee, scrap. Squat, push and pull. Squat, push, and pull. Here we go. Let's do it. Cross. We got core and lower. Squat, push, pull down, Squat, push. Here we go. Side power up. Side power up. Breathe. Ha. Breathe. Who says you can't get upper body from a standing position? No weights. Not me. Especially if you're intentional and you're really visualizing that you have that resistance. Pull it up, down. Pull it up. Yes, you can, team. You can add a little power at the top of that knee if you want. 10 seconds to go. What do you got? Give it to me. Squat, push. Ha. One side. Let's get the other. And you did it. Catch your breath and look at that. We added a little power, but that whole last move, low impact. In fact, most of what we did today was low impact, high intensity, with the exception of that lunge jump. We got that heart rate up with our clients. Climber. We get that heart rate up with our push swimming to push up all of that. You did it. I hope you're feeling good. I hope you're feeling energized. I hope you are feeling strong because you are. Let's take those arms out in front, chin to your chest. Please make sure that you take some time and get some stretching on your own. I want to get you out of here quick, so take it up right here. Over to. To the side, huh? Other side, right here. Let's take a little hamstring stretch. One foot forward, hinge into it here. Make sure you leave me a comment. Did you like this workout? I know a lot of you like no repeat where we just blow through it again. We did right side, left side, but other than that, once you're done with it, you're done with it. So I know we love no repeat feet, but we got a good burn in each little giant set, right? The end of that first giant set, my legs were on fire. On the end of the second, it's my arms and then my core, but we got them all done. So fingertips in the back. You can grab the wall if you can. If you're able, bring that quad stretch up. If not, just drop it down or prop it up on a chair on the couch. Tilt that hip forward and open up the chest. You can even look over that shoulder. Shoulder. Breathe into that. Push your foot into your hand and lift up just a bit. Feel that stretch around the quad hip flexor. I know that's hard to do for a lot of us, so totally fine to keep it down too. Anytime we're getting in these stretches, remember, you can do them from a lying position as well. You can be on your side or your tummy to get this one. Fingertips back or again, prop it up on something and just tilt those hips forward. Leave me a comment. Let me know if you like this workout. And don't forget to like this video and subscribe. When you subscribe to my YouTube channel, that helps me be able to keep making these workouts for you. So don't forget to subscribe. Let me know what you thought. Turn on those notifications so you don't miss a beat. Check out all the links in the description. I would love for you to join us in the BodyFit Athletic Club now on the BodyFit by Amy app. Download the app. It's free to join, but it's also the home of our athletic club, our membership, where you get that nutrition support, that access to me, to our dietitian, to live streams, to Q and A's, all of the fun stuff. So check it out there. Thank you so much for being here today. We got one big, deep breath in and out. You did it. That was your body weight. Giant sets workout. Great job, everybody.