30 Minute Upper Body Combo Strength Workout - Holiday HIIT Day 20

Hey, everybody. I'm Amy from Body Fit by Amy. And this is your upper body combo workout. In this workout, we will work your entire body. We will strengthen and sculpt your arms, your back, your shoulders, your core. And we will be doing it with dumbbells today. If you have a couple sets of weights, keep them close by. Some things will go a little heavier and some things we may want to go a little bit lighter. Of course, I'm going to give you lots of different options along the way. We're going to start back to basics. We're going to add on for some combos. Are you ready? Let's do it. Go ahead and start just moving your body. You can start with a march or a jog, whatever you want to do. Let's roll through those shoulders. Try to release any tension or stress that you might be feeling from the day, from the week, whatever it is for you, and just be here with me. Today we're gonna work the upper body. I love full body workouts, but I also love when we get to do some splits. So really gonna isolate a lot of those smaller muscles, our triceps, our shoulders, and also work those big muscles with some compound moves, our back, our chest, push, pull, and of course we're gonna get some abs along the way. Let's take it to that other side. Roll it back. So I'm gonna be working with Dumbbe. Got tens, 15s and fives today. When I tell you to go heavy, go a little heavier. But you can always drop down if you need to or take it heavier if something feels too light. Some of these combos, we really will want to go a little bit lighter. I try to cue you through that, but of course you can always adjust even if it's in the middle of a set. Adjust as you needed. The way it works today is we are going to take it with a back to basics and then we'll add on one to two times 30 second intervals. So we'll have our three sets of 30 like we often do. So we'll be progressing as we go. You can always keep it back to basics if that is what's right for you. Let's take it right here. Let's get those eyes wise and T's. So I straight up Y out to the side and then T just like this. You can do thumbs or straight up. Why? If you want, we'll add a little hinge to it. Right? Stretch through the back. I why? And t, let's get two more with or without the hinge. I really think about that shoulder mobility. And T, last one. I, Y and T. Let's take those hands right on top of the legs. Standing. Cat, cow, roll through right here, all the way through your back. And then we're going to take it down to that high plank position. So on those hands, on the toes if you can otherwise be on those knees. Let's sit back into the child's pose. Big stretch up to the plank, fire up that core, sit back into your child's pose and then up into the core. If that's not right for you, just take child's pose to all fours. Bring it here. Sit back and here, let's get two more. And last one. And here if you can rotate to the side. You can also drop that knee if you want to. Keep it here. Other side. Warming up through the spine and the core. One more each side and then we will bring it up. Other side. Walk your hands back slowly. Roll it up and let's do a little tap and reach. All right, so again, 30 seconds, we'll start. 30 seconds, back to basics. We will add on for your second 30 and sometimes there'll be a third 30 which will be a little burn round. Right? But the idea is we're starting back to basics, then we take it to some combos. So putting some things together, but again, sticking all upper and core. So I'm going to talk you through it and as always, you will have lots of different options. So work to your level. Go lighter or heavier as needed, take breaks as needed. We're gonna get it done together. I'm just glad that you're here. You showed up today, you are successful. That is what it's about. All right, so watch me. First, heavy set of dumbbells if you got them. We're gonna start with our classic upper body pull, our bent over row. Watch me here, our first 30. We're here. We're gonna come up and stretch in between. Then going here, we're going to rotate those elbows out in and down. Then we'll do some little pulses to hold, pulses to hold. I will talk you through it. We'll stretch our back for a quick second or two in between. Shoulders back. Core is engaged. Nice and tight. Here we go. Up. Drop them down. Now with this row, we really want your back, your lats right along your spine to be doing the work, not your biceps. So try not to pull with the arms. Really think about your shoulder blades pulling together and these muscles right through here doing the pull. So you want to have a strong core for Stability for that and be pulling from the ground. We got five seconds here. Three, two, one. Stand up straight to rest your back. And right through here. Second 30, we're going up. Elbows out, in and down. Now, if you have something a whole lot heavier, you can make that really small. You can just go up small, little out and in. Feel the difference right at the top of your back. We're feeling it right here, right, right along that raw line, right. We feel that back of the arms. Keep it moving. Now we're gonna come it up right here, a little rest. Back down, bring it up and hold. In that row, we're gonna go 3, 2, 1, and hold. Take it out. 3, 2, 1, and Hold. Bring it in, up. If that's too much, you just take it either just your row or up and out just like before. But if you can post, three, two, hold. Three, two, hold. One more. That is it. Boom. Set those weights down. Now, after we get through that circuit, I will tell you this is a no repeat workout. I'm gonna give you something to do to get that cardio mobility, to get that little stretch up. If you just want to take a breather, you can too. But you got 30 seconds. Next, we're going to take it with something lighter. I do want you to try to go lighter. If you have two lighters, I'm going fives. We're going to start front raise. We're going to add front and side. Then we'll add a little rotation. If you only have one heavy dumbbell, take it between two. Join me when you're ready. Here we go. So you can go one heavy right through here. And I'll show you what to do once we get to our add ons. But we're just going front raise. If you've got something heavier but you think you can manage it right now, you can also always alternate. We're not going higher than level with the shoulders, so don't feel like you have to come up to here or arch that back. Keep that core engaged. Now we're going to add a side raise. So we have front raise, lateral raise right here. So we're taking it to the side, then back to the front right through here. Side. So right about now you might be wanting to go a little lighter. You've got it. Go for it. Otherwise, if you, you've got just the one dumbbell, you can go up, halfway down, all the way down. You can go here, here. We're gonna add a little rotation right here. Watch me. Up, palms up, palms down. And Down. Same thing to the front. Up, Palms up. Yes, you can. If you have one dumbbell, just up. Twist, twist. And down. You're just going to rotate to the right. To the left, if you can. All the way up. Up. Rotate. Yes. Shoulders. A little bit of chest, too. And think about that Core up. One more. Boom. And relax. Set those weights down. Shake it out. I want you to just do little taps here. Grab a sip of water if you need it. We're gonna go one heavy on the bottom, one medium to heavy up top. We're gonna do a windmill with our dumbbell. So I'm going 10 up top and 15 at the bottom. All right, team, so we're going to start with that weight up. If you want to just keep it with just your body weight up top or just one weight here, you can do that too. You want to have the lower and the upper. You may want to go a little lighter up top or heavier. Totally up to you. We got 30. 30 and 30. No, just 30 and 30, because we're gonna add the press. Go ahead. Here we go. So just your windmill. One high, one low. Again you do you. It's your workout. Be where you are today. If you want to just have one weight, either high or low, that works too. What we're gonna add is bringing it down into the press. I'll talk you through it. Take it here. Yes. So we're getting core. We're getting shoulder stability. One more. Take it here. Watch me. Wrap it in, press it out. Windmill. Join me here. Even if you have no weight, just get the motion for shoulder stability. Take it in, take it out. Boom. Yes, team. Wrap it in, dig it out. I know lots of shoulders right through here. In, out. We got some core on the mat coming after this. In, out, and boom. Get ready. We're gonna take it to that other side. So you're gonna switch them. Heavier one down below. Maybe you just have the lower. Maybe you just have the higher. Starting with just the windmill. Here we go. Drop it down. Bring it up. So remember, it's a hinge and then a little rotation, right? We're turning that shoulder, rotating in, not dramatically, but just enough that that core works. And those obliques get down. Drive it up. Trying to be as straight up as we can with this, right? Yes, you can. And up. Get ready. We're gonna add that press right through here. Wrap it in, press it up. You can always just do the windmill or just do the press. Your workout right here. In, up. Yes. In. Boom. Combo. Last one. All right, team. Set those weights down. Join me down on the mat. Shake it out right here. We're going to come to a crunch position. If you want to keep it standing, crunch you can. And then we'll add a little cross. Otherwise, join me on the mat. You can also modify with a little bridge. We're going to start with an upper crunch, but here's what I want, guys. As you lift the shoulders, I want you to tuck that pelvis. So a little pelvic tilt. Hands behind the head, big inhale. Here we go. Exhale. So it's not just a lift of the shoulders. You're actually tucking the pelvis as you lift the shoulders. Everything comes in. Feel how we engage that deep breath core. If you want to just do the pelvic tilt or just the crunch, but trying to get everything working together, this is a three parter. And then this first circuit is done. Tuck the pelvis, lift the shoulders. All right, we're adding that reverse crunch right here. So lift the hips now and lift the shoulders. Everything comes in and out. Right through here. Yes, you can. Still getting that pelvic tilt. As everything comes in. Think hips to ribs and belly button to spine. Yes, team. We're gonna add a little twist. You're gonna cross. Take it out. Cross still little lift. Cross with the upper and little lift with the lower. You can decide if you want those legs to go all the way out. You can do one knee at a time. You can do just the upper, just the lower. But think about that deep core. Everything zipped up. 5, 4, 3, 2, and 1. Core burner. I know. Back up onto your feet, guys. I want you to grab a medium set of dumbbells. I want you to think of something that you can do a bicep curl with. But we're going to add a little back and we're gonna go that long set. So maybe something in the middle. Or you can always switch if you need to. Starting bicep curl. Then we're going to add a little press out. Then we'll do some holds and punches and pulses. Grab those weights. Core engage. Here we go. Just your curl. Up and in, down and out. Now, I always encourage you, keep that core engaged. If you feel like standing straight, parallel like this, you get a little arch or that rib flare. Take one foot back and here and here. Up to you. Turning them in and back down to hammer. Now we're going to add taking it out. So we're going to go up halfway down, out in and down. Up halfway down. Squeeze out and down Turning it in, keeping those palms up. When we take it to some pulses, we're gonna take it to that hammer grip. Palms in. I know if you need to alternate, you can. One at a time works as well. Take it up. Good. Turn it in. Right here. We're gonna pulse. 3, 2, hold. Take it out. Pulse in your back. 3, 2, hold. Bring it in. 3, 2, hold. Take it out. You're pulsing in the shoulder blades, not in the biceps. From here. Hold, take it in. Boom. I know. Three, two, hold. Can you get one more? Each side up. Burn in the back. Yes. Relax, team. Set those down. Tap behind, stretch behind. Open up those biceps right through here. All right, while you're doing that, watch me again. Something medium, maybe even lighter, because we're gonna go tricep kickback. We're gonna go tricep kickback, and then we're gonna add a little push in. Then we're gonna do some pulses right through there. So kick back. Elbows up. I'm gonna start with my tens. I'm not going to be afraid to drop down if I need to. Hinge position. Bring it up. Here we go. It's a kickback right here. So I can already tell this is going to be challenging. So I'm going to stay with my tens for my first round. I'm gonna go a little lighter once I put some things together. If you don't have that option, you can just alternate. Or you can always take those triceps over your head. Right through here. Keep it going. Three, two. We're gonna add a little squeeze in. Take it up. Palms together. Bring it down. Kick back together. And down. Similar to our biceps. A little bit of back and shoulders. Tricep isolation, back and shoulders. If that feels like too much again, you can always take it here. That's an option. Or alternate. Just one. Get ready. Five seconds. Squeeze. We're gonna pulse it. Three, two. Hold it up. Pulse it in. Three, two. Drop it down. Three, two, Boom. Pulse in. Three, two, hold. Drop it down. If that's starting to feel too heavy, take them over your head or alternate. I know it's burning for me, and I just got these fives. 3, 2, 1. 3, 2. Pulse them in. Yes. One more. 3, 2. Burn and relax. Don't worry, we're gonna get some good stretching through those shoulders. Reach over your head. All right, team, so watch me. We're gonna take it to a little half kneeling lift. So shake that out. Bringing it down. So half kneeling lift or chop. Two hands on one. Dumbbell. We're going Here, across our body. Then we're gonna take it over the head, press, chop over the head, press. Two on the right, two on the left. So go ahead and join me here. If that doesn't feel good for you, you can do standing chop and add on here to here. Hands here or here. Whatever feels best for you. Here we go. Chop it up, take it down, cross your body, follow the weight with your shoulders and with your eyes. Right? You're not twisting in the torso too much, but core engaged. If that feels too heavy, take it here. Hip to shoulder. Keep it close to your body. You're still getting your. Your core, you're still getting your arms and here. And a little hip flexor stretch. Here we go. So we're going chop. Take it over, take it over, take it down. Two hands, take it over. Over. Don't think too hard on that, team. You can also just go up and take it down. But if you can over, don't hit yourself in the head. Safety first. Always keep it out in front of your body and relax. Lots of core, lots of arms. All right, team, we're taking it here. So same thing, other side. We only have two. All right, we got our chop, then our chop. Press and down. Here we go. And down. Right here and down. Yes, you can. Boom. Breathe right here. Guess what? After this, we got some core coming, we got some planks. You're like, is that good news, Amy? I don't know. I think so. Arms, get a breather. Here we go. So chop it, bring it in over, over and down. So if you're holding it like this, stay out in front of your body if you want to keep it close. Again, get the shoulder right in front. You need to go two hands here, here. Feeling everything, right? Biceps, triceps, and relax. Since we're here, team, take those hands out to the side and just roll the shoulders right through here. Little stretch. We are coming into a plank on our elbows. We're going to start with just a hold. We're going to add on as we go. All right, you do you. If you need to take it to all fours and just lift the leg or lift the arms. You can if you want to be on your knees here or all the way up on the toes, but join me here. So I want you to find that plank position, whatever that is for you. Here's our little check in, right? Little tuck of the hips, little pelvic tilt. Imagine that there's magnets on your hip bones, drawing them together. There's a little button that at the top of your rib cage, drawing that together. Everything's coming in at the belly button. Lock out in those legs and those glutes. We're going to do like we did with a row. We're going to get a quick little rest in between. When we drop our knees in three, two, drop them down. Bring it back up. Here we go. We're just going to reach. Right arm back to center, Left arm back to center. Just the upper reach. And here reach. You can keep it forward or if you want, take it to the side. What do you got? Reach out. Staying steady. Right through here. I know. Get ready. Drop those hips down. Now we're gonna reach under. So bring it up. You're gonna reach under, reach out and down. Up. Little twist out and down. You can also be on your knees. Little twist and down. Or toes barely turning in the torso. So I want that big arm stretch and then little turn of the hips, right? So everything pulls in. Last one. Three, two, and relax. Stretch back into those shoulders. Team, catch your breath. We are almost done. Yes. All right, grab a sip, team. How about we hang out here? Down on the mat, we're gonna take it to one dumbbell heavy to medium. Watch me here before you join me down here, we're gonna go regular chest press. Then we're gonna add a cross triceps. So watch me here. Here's your weight up, cross. Then we're gonna add some holds and pulses. So we'll get each side 30, 30, and 30. It's going to be a burner for that upper body push, but then we got some pull coming. All right, so join me here. Little lift in the center. If you want to have your feet in tabletop, you can for some extra core, but that that core is coming otherwise nice and strong. In 3, 2, 1. Just your chest press. So this could be one where you want to start heavier and then go lighter. It's up to you. You do you breathe. If you're feeling it too, you can also add that bridge. You know, I love a good bridge, but totally up to you when we add that tries, we're going to really need that control. So don't. Ready to brace in the core? Your core should already be engaged. We're going to add that cross tricep. Keep that hand right above your face. Watch me up, cross and down. So I'm just using this hand not only to protect my face as I go across, but also if things get a little tough here. I've got a little spotter. Right? Watch me up. Boom. Use this time to really relax in your shoulders and just keep it in that upper push. Right. Get ready as in try to relax those traps. All right, team, pulse it for three. Three, two, hold. Take it up. Three, two, hold on that hand. Take it up. Yes, you can, because this is almost done. Three, two, hold. Take it up. Three, two, boom. I know. Burn. Watch me. Three, two, hold. Just barely. Coming up over the ground. Tricep. Three, two, hold. Boom. Yes. Burn and relax. Set that weight to the side. Team, let's get that little arm slide right through here. A little mobility before we get that other side. So here. Arm slide. Extend it up. Breathe. If you want to add a little bridge to it, don't worry about the clock. We're gonna get the other side in a second. We're just getting that stretch. Yes, you can. I know. All right, stretch it out. Get ready for. For that other side. We've got press, press and tries. We got pulse with both. Go ahead and grab that weight in 3. Core engaged. 2. Nice and steady. Here we go. Rest. You may want to have that opposite arm turned up so you get a little stretch coming to the midline of your body. So if it's helpful, taking it here. Yes. Working on one side is going to engage that core, so keep it up. Yes. Get ready for those tries. In five, four, three. Add on. Here we go. Press triceps. Boom. Remember, we're gonna have this hand right here. Not just to protect the face, but obviously for safety. It's a spotter, especially as we're tired at the end of the workout, but also if you need a little bit press, if you need a little help. Boom. Yes. Five seconds. Then we're into those pulses, so make them good, team. In three, two. Pulse it. Here we go. Pulse and hold. Right over the ground. Bring it up. Pulse down to that hand. And hold. Hold. Pulse two. Hold. Take it up. Pulse two from the elbow. Triceps. Really think about where everything is moving from. I know. I feel it too. Last 1. Ah. 3, 2. Oh. Let's set that weight down. All right, team, let's get a little core so that reverse snow angel. Everything in, everything out. Join me here for 30. So you get the stretch, you work the core. If that's not right for you, just do one knee at a time. Right through here. We are so close, team. Yes. And here. Bring it up. Yes. Burn. Huh? 5, 4, 3, 2, 1. And relax. Yes. Team, last move. I want you to go with one heavy weight. We're gonna do a push a plank row. I'M going to give you options. We're going to do a pop up curl. I'm going to give you options. Think of it as a bonus move because we're going to go for 60 seconds, so watch me. On your knees. On your knees or on your toes. We're going to go right side and left side. You're going to pop it here. Two hands, curl for two. Take it down. If that feels too weird, dropping it down in between, you can pick it up for one and then pick it up for the other. If you can get it here, going with something heavy or alternate right and left just like you did with the row, hopefully that makes sense. Otherwise, just stay on your knees or toes. Do that plank row or take it from the top. 60 seconds, team. This is it. So hang with me. Finish strong. We got core, we got upper pull. In three, two, one. Here we go. Row. You guys know I love a good, good plank row pop up, especially as a bonus move. So two right here or again. Plank row. Plank row. Pop it up. I love for you to try this here. Boom. It's a little preacher curl, right? So if you can get that in, go for it. Elbow on the inside curl. Yes. Otherwise, if you need to take that weight between two hands, just be careful. Take it here. Oh, watch that weight. Here we go. Here. Ah. It's actually a fun way to do it, right? One and then the other. Pop it in. Oh, little legs, but you can do it. 5, 4. Finish it out. 3, 2, 1. And relax. Sit back into the child's pose or whatever feels good for you. You did it, team. Press those shoulders down. Side to side. I know, I feel it too. Thanks for hanging with me. Again. Right through here like we did before, I want you to roll those shoulders. If you want more of the child's pose, you can get that. But if you can really rotate in, get that stretch. We're going to keep this stretch and this cool down pretty short, so please make sure you get some more on your own, especially through that upper body. Take it right here. Roll through that Cat Cow. You can be on the wrist. Or if you want a little wrist mobility, you can switch your hands this way if that feels okay. Or right through here. Rolling through. Cat Cow, come to his seated position. Thank you so much for being here today. Please let me know in the comments. Let's take this across. Drop the shoulder. Roll through that wrist. Let me know. How did you feel? Did you feel that upper body? I know. Felt like the shoulders were working on a lot because they were assisting on a lot, but we got a lot of back, right? We got a lot of back when we did, when we added on, when we made those combos. We got a lot of back of the shoulders. We got a lot of triceps, which we love, right? We got biceps, and we got some good core. I hope you felt it. Let me know. Leave me a comment. Leave me a like. Of course. Don't forget to subscribe to my YouTube channel and check us out in the BodyFit by Amy app, if you haven't already. And again, please get some more stretching on your own, especially through those traps that tend to get pretty, pretty tight. Let's get one stretch right here. Press those fingertips down. Take your head this way so you're stretching all the way through. And then forearm and wrist. Don't forget to come back for more. More upper, more lower, more core, more full body, mobility, strength, cardio, Getting it all done. Let's get one big, deep breath in right here. And out. You did it. That was your upper body combo workout. Great job, everybody.