30 Minute Upper Body & Core Superset II Holiday HIIT Day #25

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your upper body and core supersets workout. This is day 25 of your holiday hit challenge. This is also 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. We're going to work our entire upper body and core today. We'll get arms, we'll get back, we'll get shoulders. We got lots of abs, obliques and lower back. We're going to do it in a super sad format and we're going to have a great time. Are you ready? Let's do it. Let's get started with a quick little warm up. Even though this is upper body and core, we want to make sure that we get the blood flow and with that we get our muscles warm and ready to move. So let's take some big arm circles since we are going to be working a lot of those arms and shoulders. And then take them to the front just like this, right through here. Let's get one at a time. Big stretch to the back, right through here and then to the front. Let's warm up through that core, just side to side. Just turning in the torso, in the knees and the hips and reach across right through here, all the way through. Now let's take it over your head. So again, stretching through the core but also through the arms. And then let's take it out nice and wide, cross over and under. You can even loosen up those hips even though again we're keeping it upper today. Always feels good to get a good hip opener. Right? And then let's take it with a big Y, take it down and then an eye and then a T. So up to you. You can go. Let's go. I why t you can do a little hinge with it. That helps straight up for I why t Sometimes having those thumbs really helps. I why t really good mobility exercise. One more I why nt let's take it flat back down and round it up. Up through here. Roll through. Open up the hips. Still getting low. One more. Hold the hands here. Roll those shoulders. Here's how it's going to work. Today we're working in four minute super sets. So we have supersets of two exercises. Walk those feet in just little standing. Cat, cow. One will be an upper body using your weights. I'm going to be working with mostly dumbbells, but of course you can work with kettlebells as well. That's what you have available to you, let's take those knees across. The second exercise will be a core based move. Some standing, some will be down on the mat. Some things will be right and left side, some things will be together or alternating with all of it. I'm going to give you options to be where you are today. Remember what I always say, if you showed up today, you are successful. So four minute rounds going back and forth between the two exercises, eight reps of each exercise, and of course, going at your own pace. So if you need more of a breather in between your exercises, you can get it if you need it. Keep going if you can. We're not going to sacrifice form for speed. It's not about how fast we can go. It's just about keeping it moving, alternating in a superset of two exercises. The other thing I want to mention is when you are putting your weights down, make sure you bend your knees to do it. What I don't want us to do is bend from our back or get them in a hurry. Make sure you're very specific about how you do that. Same thing for going up and down to the mat. That is part of our mobility work. All right, go ahead and grab a set of dumbbells. So we're going to start with a bent. Oh, oh. We're going to start with a curl. What am I talking about? We're gonna take with a bicep curl here to here for eight. You have your kettlebell. You can take it between one side. Then we're gonna take it one side of a windmill. If you have two dumbbells, you can take it here or take it with your kettlebell. You have eight. Then we'll go to a hammer curl. And then other side, windmill. Windmill can be high or low or both. Grab those weights. Four minutes, starting now. Bicep curl all the way down. So little checklist. When you're starting that eight, make sure that core is engaged. Make sure we're not using momentum or arching it back. You can put one foot forward. You don't feel like counting your reps. You can just switch. When I switch, it's just four minutes. Here we go. So if you want to do both, turn that toe out, reach that arm up. One down below. Or you just have one up top or one down below. Here we go. We got eight on this side. Breathe. Remember on the windmill, straight up, spotting your weight, eyes up. And then it's a hinge inside arm going right down that leg. You're getting those external obliques as well as mobility, flexibility and Lots of strength. Back to center, right here. Hammer curl for eight. Eight, breathe. One minute down, three to go. We're gonna keep that heart rate up. If you need a break from those weights, you set them down, you bring them back up. It's a little trickier when we're holding the weight for the entire four minutes. Windmill right here. And if you find on that second round of windmills, if you get to that, that you want to just do one weight, that's an option too. Just take it either low or either high. Looking it up. There we go. Yes. Back to the top bicep curl. If it starts to feel like too much, you can always alternate and take your eight. That way, if you can keep it together, core stays engaged the entire time. Get set up for that windmill. Two minutes down, halfway there, two to go. Can we get it all in? Doesn't matter how many rounds of this superset you do get in. Just know when we get to four minutes, you are done. Remember, on the swimmill, slow and controlled. If you have the weight up top, really think straight up. Shoulder mobility. Yes, you can. Back to center now. I'm going hammer curl. Here we go. Bring them up. Oh, my arms are getting tired. I don't know about you. I know normally we start with those big muscles like a row or a press. We're starting with those accessory muscles today. Yes. Nice team. Remember, if you need a little break, you set them down, you pick them back up carefully. Let's take it to that windmill. Here we go. Last minute to go. Right here. If you find yourself on one side of that windmill, you can split the difference if you want. Take your time. I can feel myself getting tired. I'm gonna slow it down. Yes, There we go. Yes. Back to that curl one more time. Let's go for eight. Boom. You got it. Four. Good, we got 20 seconds. I'm gonna take two on the right with my windmill and two on the left just to make sure I can get them all in right here. 10 seconds, bring it up. 5 seconds. I'm gonna sneak in some curls. 3, 2, 1. Boom. Set them down, shake them out. All right, team, in between these rounds, we're gonna get a little cardio mobility to stretch that out. So biceps obviously feeling it a lot. Let's stretch it back. Little taps behind, Taps behind. Of course, grab water first. Before you get into that, I'm going to show you your next round. Your next round. We are taking it two the mat. We're gonna start with a bent over row. If you want to Keep it up top. You can. Otherwise we're gonna take it down again. Dumbbell or kettlebell? You keep tapping. Watch me. I'm gonna go one heavy. So if you need to be up top, you can go bend over row here. Otherwise, we're taking it to a plank. You got eight total, either from your toes in that high plank or from the knees. Then we're taking it over on our back. We're gonna do that hollow push. So you're gonna hold, push. Three, two, one. Hold. Three, two, one. We only have four because we're starting. We've got a little bit of that hold. All right, so join me down here. You got a four minute round. Alternate that row for eight. If you're in the plank or on your knees, you want to take it two dumbbells up top, you can do that as well. Then we hold. Push, push for three, two, one, reach out. We only got four, eight and four. Let's get it done. Four minute round, Strong back, strong core. Bring it up. Three, two, one. Here we go. Four minutes up on this row. If you're in the plank, I want strong lift in the core, a little tilt to that pelvis, making sure you're keeping those hips and shoulders square. We're gonna move a little bit, but we're trying not to rotate, right? Breathe. Flip it over onto your back. Take it here on this push. Think that the legs are pushing into the hands, hands are pushing into the legs. Lift it up and push. 3, 2, 1. Out and hold. Big reach. 3, 2, 1. Tilt that pelvis in. Knees put. Coming in as you push. Hands into the legs, legs into the hands. Let's get one more. Yes, you can. Back up into that row. Here we go. Up for eight. Core engaged. Pull that elbow right up by your side. One minute down, three to go. Yes, this is gonna be a core burner, but think about your back working too. On your back. Here we go. Bring it down. Big. Inhale, exhale, lift and push. 3, 2, 1. Take it back. Exhale. 3, 2, 1. Try to keep those shoulders off the ground if you can. If you need to drop them all the way down, you can. Like this. 3, 2, 1. There's that core burn right back up top. Either standing or knees or toes. Here we go. You got eight right in the center. If you need to take a wider stance, that's going to help you keep your balance. If you want to challenge yourself even more, bring those feet together, but again, making sure we're not twisting. Eight total. One more. Yes. Two minutes down, two to go. Really think about bringing those hips and those ribs together. Navel to spine. Pull it in. Here we go. Breathe out. Big push. Everything pulls in. Extend out. Nice and long. 3, 2, 1, 1. Really think about that push. They're pushing, pushing against each other. Last one. Three, two, one. Yes, you can, team. I know you're really feeling it. If your low back needs a break, take it to your knees. It is up to you. Or take it standing up for eight. This is is totally fine option because you might be feeling it here. We want to keep it here. Breathe. Last minute. Right here on your back. Here we go. Push it in. If you want that challenge, cross your hands. 3, 2, 1. Big reach. Cross them over. Right hand on the left leg, left hand on the right leg. Three, two. Are they shaking? Yes. One more. Three, two, one. And relax. All right, we got 30 seconds. Can we get them both in? Let's go for it. Here you go. Not rushing your form. Whatever time you got left, make it good. Squeeze in the back. Yes. Breathe. Two, one. Five seconds to go. Here we go. Just hold that, hold that push. Really pull in for three, two, one. Hug them in. Yes, team. Gentle roll. Side to side. Side. Oh. Stretch your back. Go ahead and bring it up. All right, good work, team. Hopefully you're feeling that a little bit of heart rate as well, right? All the way through. Let's pull down for our back. Little hamstring curls. Pull them down. Flex the foot. Feeling those two. But open up through your back. Right here, right here. Drive them forward. Watch me. I'm gonna talk you through your next round, all right? So I either want you to go one heavier dumbbell or kettlebell or two lighter dumbbells. If you have two lighter dumbbells. Watch me. I'm gonna go up. I'm bringing them together, and I'm going triceps right through here. So it's a raise into triceps. If you have one heavy dumbbell or kettlebell, you can take it here. Either raise triceps, or if you have even heavier press into triceps. We're going for the raise. If you got it, then you're taking one heavy. And you can either do a half kneeling chop or lift. Half kneeling lift because we're not rotating or stagger your stance. Take it here. You can kneel, kneel. Otherwise, take it down. We'll go right side, left side. So two lighter dumbbells or medium or one heavy dumbbell or kettlebell. Raise and tries. Here we go. Take it up behind your head here. We got Eight. So it's going to take a little longer, but you can do it. Cores engage. Remember, stagger if you need to. You're bringing them in at the top. Bringing those elbows in. Yes. And down. Straight up past the shoulders. Three more. Three. Last two. One more. Yes, team. All right, I'm going one heavier one in my kneeling position. Remember, you can stagger or you can kneel. Kneel, if that's comfortable for you. Press into that heel. Press into that toe. Lift, right? Here we go. Eight across your body or here. Seven, six, five, four, three, two, one. Back up top. Remember which one? So I'm gonna do it with one dumbbell this time because I've got it. Here we go. Up, over. Aiming for a raise, but if that feels too heavy, take it to the press. Press. Elbows in. Triceps raise. I know, I feel it too. Yes, team, huh? Two more triceps and shoulders. Take it down right here. So other side again. You can just stagger stance or half kneeling. Lift it right here. Take it across. If that feels like too much, keep it close to your body. Hip to shoulder. You can be here to here, earth. Either way, we're feeling that core, those internal obliques. Two minutes down, two to go. Three. Yes. You can't. Two, one. Are you feeling that all the way through? I hope you are back up onto your feet this time. If you want to challenge, you can do your raise this way. Watch me one time here. Behind the head and down. Up to you. Or just keep it to the center. Here we go. Up behind and down. Up and down. You can even bend those elbows a bit. I know it's a lot of shoulders this round, right? Especially adding that lift, that chop. So a lot of shoulders and core. We got one minute to go. Good. Last one. Here's what we got, team. Last minute. I want you to take it down. Can you get at least six on the right, six on the left? Wherever you are, split stance or kneeling, let's stay here with the chops. For your last 40 seconds, breathe. Hip to shoulder. Close or long? Yes. You can squeeze eight in. Squeeze Aiden, but try for at least six. Switch your legs if you're with me. Here we go. Last eight or six across your body. Yes. Ten seconds. All shoulders. Boom. Yes. Team, I want you to bring it right down here. Stretch it back into the child's pose. I want you to get a little mobility here. We're gonna pop up. Stretch back shoulders. Pop it up. Take it back. Child's pose. Pop up to plank and back. Or you can Just go up to all fours and back. Cardio mobility, little cardio, little stretch. Let's get four more. Four. Either just your child's pose or child's pose to plank. Yes. Two. One more. And breathe. Hold that child's pose. Back up on to your feet, team. Shake it out. We got one more round that's gonna be down on the mat. How about we get some cardio up top right here. So just cross those knees. You take it here, maybe hands here. Take it here while you watch me. We are down on our mat for our last round. Medium to heavy dumbbells. We're going to do our very traditional press. So we got some push for the tries and shoulders. We'll get some push for the chest, tries and shoulders. We're going to turn them in at the top. We're going to take them down. You can have your feet up for corner core. You can have them out for core, or you can be in the bridge if you need to. We got eight. That's that press rotation. Then we turn it right over. We're gonna do a little running. Out, out, in, in, out, out, in, in. So 1, 2, or you can do a jack. It's up to you. Join me down on the mat so you're flipping from side to side. I want good mobility as you turn. Let's start with that press in three, two, one. Here we go. Up and in for eight. I'm gonna have my feet up in tabletop if you want more core. Again, you push those knees away from your body last. Bring them in or drop them down if you want. If you want a little glutes and core, you can add that bridge. Turn them in to really feel those tries. Two more. Last one, right here. Drop them down. Turn into that plank on your elbows. Get set up. If you're modifying, I just want you to tap out. Otherwise, take it here. Out, out, in, in or Jack 4. This is gonna go fast compared to that last one. How those arms feeling? Let's take it right here. Here we go. Press up and in. We're eight, seven. You want to add even more. You can do a little tap down upper body and core, or if you want that booty, bridge and core. One minute down, three to go. Yes. Take it down right here on those elbows. Tap back to modify from one knee. We're out here. Out, out. In, in 4, 3, 2, 1. Triceps are feeling it. Get a little shake out if you need to. Again, when you're turning from front to back. I want good mobility. Take Your time. Getting there. Here we go. Press them up and in and down. Yes. Tilt that pelvis in. Either way, think about that. Good core engagement. Two minutes down, two to go. Yes. Yes. Take them down, turn into it. Here we go, team. If you want a challenge, run it up, jump it up, jump it back, jump it out, jump it in, or run it up and out. Yes. 90 seconds. It's all we got. Press. Up and in, down and out. Strong arms, strong core, strong back. Here we go. Get set. If you want. Really a lot of core. Lower those legs. Here. Breathe. Yes. Up. Slow and controlled. Last minute, team. What do you got? You're in that plank. You can pike it up with a jump and then jump it out or run it up. Run it out. Up to you. One, two, two. Yes. 30 seconds. Why? Can you get in right through here? Here we go. Eight. Yes. Arms back. Four. Don't rush it. Five seconds. Four, three, two, and one. Stretch it back. Arms. I know. Team. Bring it up. Right here. Shake those. Exhale out. Side to side. Right here. Oh, man. What do you guys think? You think maybe we want to squeeze in a little bonus move? I think so. I feel my arms, I feel my shoulders, I feel it all. But let's get it done. All right, we're keeping the cardio going. We got one minute. You stay right here. Watch me. Gonna have our push up and our row. I know those arms are tired. Push up. You're gonna row to rotate, row to rotate. Then we're gonna run it. 4, 3, 2, 1. Back down. Push up, row to rotate, row to rotate. If you don't want to row and pull the weight with you, do the row and then rotate. Are you with me? We're staying down the entire time. Upper and core. Let's get it done. Last minute. If you want to keep it on your knees or keep it up top, you just alternate with your rows. Let's get it done. Here we go. Let's work the back. Let's finish off those arms. Let's get that core working. Join me down here. Deep breath in. One minute, 60 seconds. In. Three, two, one. Here we go. Strong push up. Row and rotate. Row and rotate. Climber. 4, 3, 2, 1. I'm dropping in my knees on the push up. It's up to you. Whatever you want, you do, you. This is your workout. And you can also tap these in if you don't want to run them up to you. Breathe. Row and rotate. Pull that elbow in. Strong Run it. 4, 3, 2, 1. Yes. Team. You can row and then Rotate if you want to go something heavier. Row and then rotate. 4, 3, 2. 10 seconds. Can you get them all in? Push up, row and rotate. Row and rotate. Run it. Four, three, two. Boom. Stretch it back. Ah right where you are. Get some water if you need it, but try to hang out in that child's pose. Let your shoulders press down. Reach those fingertips forward. Side to side. Side. Ah yes. Roll through Cat Cow. Can you take one arm? Reach it up from that all fours. If you need to take it standing or take it here and then reach all the way through. A little stretch through your shoulders. Sit those hips to the back. Yes team, you did it. Ha. 30 minutes of all upper and core. Let's take it other side. Big reach here. I know we're tight here so take those knees wider or here. Big stretch, reach through. I hope you feel energized. I hope your arms and your abs feel you a little bit tired but in a good way. One more time. Roll through Cat Cow a few times and then let's roll back onto our feet. Come up slowly. Shake everything out. Make sure you check out everything in the description below. Leave me a comment. Let me know how you feel. Did you like this workout? Do you want to see more of these splits? Upper and lower body we have some on our burn schedule this month. Let's take it up. Big stretch over so we get the core but also pull for those arms. Let me know. I love to hear from you. Leave me a comment. Don't forget to like this video and please subscribe when you subscribe. That helps me keep putting these videos out for you. I'm putting in putting out at least 4 to 5 of brand new workouts every week. I can keep doing that when you subscribe, when you spread the word, share the the Body Fit love. So please do that and of course follow me on social at Bodyfit by Amy if you are looking for any equipment or any body fit apparel, make sure you check out let's take standing Cats cow my website bodyfitbyamy.com and of course click that link below. Check out the Body Fit Athletic Club would love to have you join us. If you're looking for that extra support. If you've tried a lot of things and you've never found consistency. If you want to change, change your mindset. If you want that nutrition help but in a practical, compassionate, positive way, that is where you want to be. You get access to me and our Body Fit Dietitian. So join us in the Body Fit Athletic Club. We would love to have you. Thank you so much for being here with me today. You did it. One big, deep breath in and out. You did it. That was your upper and core superset workout. Great job, everybody.