30 Minute Lower Body & Core Supersets Workout II Holiday HIIT Day #23

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your lower body and core supersets workout. This is day 23 of your holiday hit challenge. However, this is a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level and be where you are. Today we're going to be working with some weights and an optional minivan. Today we're going to get our entire lower body and core in a superset format. Are you ready? Let's do it. Let's go ahead and get started with a quick warm up. We're just going to get our bodies moving and ready to go. You can roll those shoulders. We're going to warm up quickly but efficiently. Our goal is to get the blood flowing, get our body core temperature up and ready to move and just get a little muscle engagement in our lower body and core. Everything that we're going to be working today. So let's do some little hip rolls through here just like this. One more each way and we'll take it to a little squat and reach. So right here, squat and reach. Sit low, you don't have to get super low. So within this workout you have the option to keep it body weight the entire time if that's where you are today or that's what you have available to you. Let's reach over so we get that little side body stretch. It is totally up to you. If you want to add some weights, there will be one or two sections where you could add a mini band. And if you want, if you don't have any of that or you're not feeling that today, that is okay. Let's go side lunge, big reach. Side lunge, big reach. You're gonna get that good workout either way, even if you just keep it body weight. So the way the supersets are going to work, if you've never done a superset workout or a superset workout with me, let's shift our weight side to side right through here and then let's walk our feet in standing. Cat. Cow. So super set going back and forth between two exercises with little to no rest. Sometimes they complement each other, sometimes the same muscle group, sometimes they're not. We're gonna hinge it right through here, hinge it down and then reach up. What we're working with today is we'll have be super setting a lower body with a core like the name suggests you. If you can inchworm it all the way out and hold it here in that high plank, just a little forward and back to get that core fired up and ready to go. Just a little down dog press to stretch through those hamstrings in your back. So one lower body exercises. Some of them have right side, left side, Some of them are together. Slowly walk your hands back and bring it up. Tap and reach across. All right, team. So one lower body exercise. Super setting with a core exercise. The first one is standing. Then we have some on the mat. I'm going to give you lots of different options again, to use the weight, to use the bands to keep it standing if you need to, or a little lower impact. So you'll have eight reps of everything in four minute rounds. So you'll be doing one exercise for eight reps, then going immediately, if you can, into the second exercise. Hold for eight reps. If you need more of a breather, you just take it on your own. That is totally fine if you can keep moving through it. We're not rushing supersets and these timed intervals are all about going at your own pace. So I don't want you to rush it, but you get eight reps of exercise A followed by eight reps of exercise B. We will be going in four minute rounds. So all at your own pace, you do you be where you are today and know that if you showed up today, you are successful. Let's go ahead and just take it to a little step touch. I'm gonna show you your very first set of moves. If you want to grab a sip of water, grab it right through here. Here's what we got, team. So if you want to add a set of dumbbells or a kettlebell, you. You can. We're gonna go right side, left side on this one. So we have eight lunges on the right side. You can step into it, you can get low. If you can, you can keep it stationary. Then we immediately are gonna go to a cross knee on that. Same side, Same thing. Other side. Go ahead and join me right here. Grab your weights. You can do this with or without weights. I'm gonna start with two, but I might drop down to one or none. Totally up to you. Core is zipped. Eight lunges on the right. Eight cross knee. Here we go. Lunge down and up. So you've got eight at your own pace. Now. What I always say when we have these workouts with reps that you have to count. If you don't feel like counting, you just switch when I switch. All right, totally fine. You can stay with me. Or you can be on your own pace. Or you can be on your own pace. Anyway, that is a. For me. I'm gonna set one weight down standing, but keep that weight in that front leg. Here we go. Cross eight. You're trying to get opposite elbow to opposite knee. If you can get more rotation, watch my elbows. Elbow twist. Yes. 3, 2, 1. Other side with both. Here we go. We got lunges, so I don't care how many rounds you get, how many times you go through. If you take some rest periods in between, that is okay. We are one minute down, three to go. I'm gonna give you some options also to mix up your lunges if you want. Keep it going. Here we go. Other side. Cross and back. It's not fast, but if twisting is okay for you. Elbow, elbow, cross one knee. Cross the other knee. Yes, you can breathe. Two, one. Back to the top. I'm gonna keep it with one dumbbell this time. You can do one or two or none. I'm gonna take it to a curtsy. So one side, cross behind. Right, cross behind. Let me get that out of the way. Yes. Breathe. Core engage. Dropping it down. Yes, you can. Hot in here today. Heat wave in la. Yes. Team, bring it up. Right here. Cross, cross. Two minutes down. Halfway there. Two to go. Breathe. Yes. Huh? I know. A little bit of arms sneaking in there. Switch your sides if you're with me. Curtsy. Other side. Down and up. If you want to have two dumbbells, that's fine. Just drop one in between. Yes. Team, drive up through that heel. Either way. Getting that hip and glute working. Quads and hamstrings. Yes. Bring it up right here. Here we go. Cross and cross. Really think about your core working on this. It's not just here to here. Right? You're really twisting. Three, two. Good. We are almost at three minutes down. Last one to go. Can we get them all in? Let's try curtsy or regular. I'm gonna combo between the two. Yes. I'm picking up my pace just a little bit to try to get them in, but if I don't, that's okay. I never want to sacrifice form for speed. Right. Right through here. Eight, seven. Controlled. Yes, you can. Four. Sorry, I don't mean to count. Maybe if you're counting differently. We're in the home stretch. Last 30 seconds. Can we get them in? I'm gonna go one and then the other. Curtsy and then regular. No, you might need a little bit more time. Breathe. Yes. Team, we got 10 seconds. I'll tell you when we're done. I'm gonna try to get them in eight. Yes. There's your time. I'm gonna get my last four if you want to join me. Finish whatever you're on. Boom. Shake it out. Catch your breath. Set those weights to the side. Go ahead and tap it out. So that's what we're looking at. Next round. We're going to do some more on the ground. You have the option to keep it up top, and I'm going to give you that option. If you want, on this next round, you can add a mini band right here. So watch me. If you have a band, either the fabric or the regular, you can start it at your ankles. I'm going to switch at the halfway point. But here's what we got. Team. Check everything out. Watch me. We're going side squat. Side squat. We got eight. Then we take it down to a plank and we're gonna go tap out. Tap out for eight. Go ahead and join me here. I know it's hot. It is for me, too. Band. Either here or here or no band. You could even add a weight if you want. But let's get it done for 3, 2, 1. Side squat right here. Step wide and up. So if you've got a weight, you could have a kettlebell or a dumbbell right in the center and then just set it down for that plank. If you want to take the plank to the knees, you can take it to a bird dog. Yes. Take it right here. So take your time getting into that, especially because you have the band. Then we're tapping out. One, two. I'm gonna give you the option to take it to a plank jack on our next round. Again, take your time coming up out of it. If you don't feel comfortable with that band going down and up, take the band off. Not worth it. Here we go. Let's go side for eight. Step as wide as you can. Yes, team. Yes. Sh. Good. All right, team, if you want. If you need to, you can just do a regular tap out up top. But if you can take it down right here. If you want, you can go eight in seven or six, five. We're over a minute down. Yes, team. Bring it back in. Ha. If you want, move it above those knees. Can you get a little lower right here? Down and up and up. So this round is more up and down. Our next round is going to be all on the mat. Last one is up and down. So you always have those options. If you want, keep it up top and just do a Side step from a standing position. Just like this, right? You can still engage that core. Otherwise, pop it down, jack it out or in. Here we go. Eight, seven. So as you can tell, a lot of outer thighs and glutes on this one. Four, three, two, one. Two minutes down, two to go. Can we do a double step? Let's do it. One up. Let's make it a little more challenging for ourselves. Still stay low the whole time if you can. In that squat. Bring it up at the end. There's four, five. Yes. You got this. Good. Take it down in that jack. Tap it out or jump it out. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Bring it up and in. You need a break, Take it back down. It's not a break. I know, but let's go. Double step. Here we go. That's one. You need more time getting up and down. Take it. That is mobility work, right? Getting down to the floor and back up. That's getting down to play with your. Your kids or your grandkids. That's getting out of the bathtub. That's picking something off the floor. That is functional training. Here we go. One minute to go, team. Right here, you got eight. Core and glutes and outers on fire. Boom. This is AT team, team. 30 seconds to go. What are you doing? Let's go back to singles. 8, 7. Nice and wide. Get low. Band can be wherever you want it to be. Or no band. You're still feeling it? Yes. You got 15 seconds. Take it down to the mat. Whatever you got. Tap it out or jump it out. Here we go. Eight, six. You can be here, too. Five, four, three, two, one. And relax. Stretch it back. Take that off. Get some water. This one's gonna be all down on the mat. So we're here. Breathe. Tap it out. Right here. Grab some water. I know. I'm feeling it, too. It. All right, so you have a few options on this. If you want to have dumbbells and a band or either or. Or just keep it body weight. Come down and watch me. Right here. Take your time coming down. So we're just going to do a bridge. So I want you to lift, press those knees out. I'm going to give you options. We'll do one here. We'll take it on our heels. We'll take it on our toes. We'll bring those heels together. A little frog bridge, all of that. Then we're gonna take it to some different bicycles. So we're gonna start. Bicycle scissors. You can do this with a dumbbell you can do this with or without the band. Up to you. I'm gonna do the first half with a band and weights. Then I'm gonna do the second half. Body weight. It is totally up to you. We're gonna go above the knees. So remember, when you get to those scissors, it's going to make things a little. A little different for the scissors. If you want to rest the weights on top as well, you can. All right, team, join me right here. Core is engaged the entire time. If you're modifying, you're just gonna do one leg at a time or keep with the bridge. Three, two, four minutes. Here we go. Up and down. So really think about those glutes, those. Those outer thighs, but also inner thighs as you're coming in. I know what you're thinking. We just got a lot of outer thighs and glutes. Right. Booty is feeling it. One more. So again, you do not have to do the weights or the band. Right here you can go one. Oh, let's cross it or with the weight. Four, three, two, and one. Back to here. Let's press those knees out at the top. Here we go. Up and out and down. You have to slide that down a bit right here. Yes. Team booty. Set them down right here. With, with or without that? One way. One minute down, three to go. Oh, man, I'm so sweaty. Everything is sliding. All right, team. So back to here. Let's take it on those heels. So heels, with or without weights? Lots of booty. Here we go. You can press out or not press out. It's up to you. Hi. I'm gonna do no weights from here on out. It's up to you. Feel a little more on the booty, Right? I'm gonna slide that band off, but again, it's up to you. So this way we can get a little stretch with it. Right? Pull it in gently. Remember, if you're modifying, keep the head and shoulders down and just do one little leg at a time. Boom. Yes. Let's take those heels together. Let's lift up. Two minutes down, two to go. So heels together. It's a little frog, right? If you want, pull those knees in at the bottom so we get outer thighs, inner thighs. Four, three. I know this is a long time to be on your back. If you need to roll to your side, you can. Right here again, twist, scissor, bicycle, scissors. Four, three, two, one. Back to your bridge. If you want to come up on those toes. If it starts to cramp, bring them back down, but bring those feet In. Up on the toes. Little more hamstrings. Core is working the entire time. I know. Yes, you can. Boom. Stretch them up, pull them in for bicycle for eight or just scissors for eight. And then we're gonna bicycle scissors for the remaining amount of time. We got about 45 seconds. If you have it in you join me here. Bicycle scissors or regular bicycle? Up to you. Let's just finish it out right here. Forget about the bridge. We got enough of that. Let's finish with core. If you're modifying just one leg, keep the shoulders down. If you need to take it to that regular bicycle twist. This is our core work. This is our mat work. This is the most we're gonna do on our back. So let's finish it strong. Fifteen. I know. Burn. That wasn't fair. We could have snuck in one more set of bridges, but I felt like our butt had enough. 3, 2, 1. Hug those knees in. Yes. If you want. Cross it over. Get a little stretch. We're back up on our feet for this one, team. We got so much outer thighs and glutes, we're gonna switch our gears to inner thighs. Little stretch. All right. Up onto your feet. Put everything to the side. You certainly don't need those bands anymore. Quick sip of water if you want. Do little hamstring curls right through here. Little mobility in between. Oh, man. Team losing my headband. Right through here. Then take it here so we get the inside. All right? You keep it here. While you're stretching it out, watch me. Because we're going to our last full circuit. We got four minutes, so watch me. With or without your dumbbells, we're going to do a plie. Squat, toes out, inner thighs, glutes, core. You're gonna tap it in. Little slide for eight, right? We got that. Then we're taking it down to a plank and we're gonna cross our knees in if you can. I want you to cross all the way through and reach. So we get inner thighs. We get a little rotation for obliques. If that's too much for you, just cross the knee in or cross the leg across. But if you can, all the way through, reach it out. Inner thighs, obliques in front of the core. All right? You can do weights with that plie if you want. I'm gonna start with two. I might switch to one. It is up to you. This is your last four minute round, so go ahead and get set up. Shake everything out. Water if you need it. This is it. Last legs and core superset. Get low on the Plie. Slide the heels in. You don't have to actually slide. You can just tap. But think about those inner thighs. Shoulders, back, core zipped. Everything's engaged. Here we go. Squeeze it up and in. I forgot about my taps. Pull it in slow and controlled, right? And breathe again. This is going to be another one where we're up and down, up and down. So take your time getting in and out of that position. Good. I'm gonna bend my knees to set those weights down. I'm gonna take it here. I'm gonna cross through and back. Cross through. That feels like too much of a stretch. If you just get that knee across, you're still going to get a lot of core and a lot of inner thighs. Four, three, two, one. Walk it in. Bring it back up. Bend your knees. You got them right here. Here we go. Slide or tap. I think I wrote it as tap in because it's just a tap, but if you. You have the floor to slide it on. One minute down, three to go. Down. Right through here. Here we go. Cross it through, cross it out and in. You can also do the rotation just with the knee, core, inner thighs, obliques, up to you. Slowly up onto your feet. Take your time. Go one dumbbell this time. Here we go. Pull it in and breathe. Yes. Keep it moving. Team. You got it. What is that? We got two minutes down, two to go. Cross it and back and breathe. There we go. Yes. Up onto your feet. All right, guys, let's mix it up for this last bit of time. Get down heels. Slide it in. Join me. Low heels. Slide it in heels. That's not right for you. Don't do it. Just do that. Plie. Yes. Inner's, glutes, lower body. Yes. Last minute. Right here. If you want to mix it up, watch me take it across. Little drop back to center. Across. Little hip drop back to center. Boom. It's hard to do, but you can do it. Yes. Back up heels. This is it. Last 30 seconds. What can you get in heels? Slide heels. Boom. Yes, you can. Can you guys see how much I'm sweating? I'm sure you can sweat. My eyes. You got 10 seconds. What can you get? Just cross them through. Cross, cross, cross. You don't have to twist. 4, 3, 2, 1. Stretch it back. Water. All right, team. All right, we got just a little bit of time left. You know what I think? I think we got time for a bonus move. I think we got time for two bonus moves. If you have a kettlebell or two dumbbells. How about we add A swing. Such a classic lower body move that we have not put in today. If you just have your dumbbells, you can swing it here with that skier swing. If you have your kettlebell, you can keep it in the center. Otherwise, just do a hinge with or without weights. Watch me here. We're only going 30 seconds. I want everybody to get that hinge hinge work, right? We got a little bit of that with our bridge, but let's really get those hamstrings working here. So hinge deadlift, swing with the. With the dumbbells or swing with the kettlebell. Let's get 30 seconds only. Here we go. Hinge it. Shoulders back. Core engage. Prep it. 3, 2, 1. For 30. Remember, you're swinging it up, then you're locking out of the top. The top, then letting it drop. If you've never done a swing before, keep the hinge. You got two dumbbells by your side, one kettlebell in the center. Drop the chest, but keep that chest open. Back flat. Yes, you can. 10 seconds. Power up. Lock it out with those glutes. Yes. Breathe. Five, four, three, two, one. One. And relax. Pedal your feet right here. All right, team. So that was just our bonus move. This is our bonus move. Bonus move. All right, team, if you can, I want you to drop it low. You're gonna Pulse it. 3, 2, 1. If you can, then walk it back or hop it back. Drop it. Three, two, one. Pop it in. Pulse it if you can. I want you to stay low the entire time. If you need to take it up, you can. If you're gonna keep it standing. 3, 2, 1. Cross. 3, 2, 1. All right, no weights needed. Pop up pulse. Plank, hip dip. 60 seconds. Here we go. Drop it low. 3, 2, 1. Pop it back. Drop it. 3, 2, 1. Pop it in right here. Low. Drive those hips to the floor. Pop it back. Start with that opposite one or get four in if you can't remember, don't worry. Take it out. You can take those knees out, toes out if you want, huh? Let's just get four of those hip drops. Take it out. Pulse your butt to the ground. Keep those heels down if you want. Team, if you want to add a little upper, drop those arms down. Drop the hips for four. Pop it up on the hands. Pop it up. Here we go. 15 seconds. Down on the elbows. 4, 3, 2, 1. Pop it up. Yes. Last one. Ha. Burn. Take it down. 4, 3, 2, 1. And drop right where you are. Yes, team. So come on down. If you're not here already. Stretch up on those elbows. Modified cobra or if it's right for you, all the way up. Look side to side. That's hard for me today. Sit back into that child's pose. Really try to sit back to open up the knees and the hips. Press the shoulders down. Side to side. Thank you for working so hard with me today. Bring it up slowly, all fours. Round through. Cat cow. I gotta get my towel, but you keep that going. Is right. Roll through. Cat cow. I hope you're. You're feeling good. We got that cardio. We got a lot of strength. We got a lot of lower body and core. If you're following the calendar, we're gonna get upper body and cardio and core in a couple days. Go ahead and put one foot forward. You can lean a little bit if that feels okay for you. If you need to take it standing, take it standing. But we're here. Right through here, team. Good. Slowly sweep. Switch that back. Lean into it here. Make sure you leave me a comment. Let me know. What did you think about this workout? Did you feel it? Do you feel like you want to see more of this? Because you might. Go ahead and step it in. Pedal those feet through the hamstrings. Leave me a comment. Hit that, like button. And don't forget to subscribe. Slowly roll it up. When you subscribe, that helps me be able to keep making these workouts for you here on YouTube for free. So please subscribe. Spread the word. Tell your friends. Roll through those shoulders. Check out all the links in the description below. Join us in the Body Fit Athletic club if you can. Make sure you follow me. Get on my email list and follow me everywhere at Bodyfit by Amy Ha. Walk it in. Round it up. I am so proud of you for hanging with me today. You should be proud of of yourself. Let's get one big, deep breath in and out. You did it. That was your lower body and core. Super set workout. Great job, everybody.