30 Minute Upper & Cardio Pyramid Workout II Step Into Your Power Day #20

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your upper and cardio pyramid workout. This is day 20 of your power challenge. This is also a great standalone workout that you can do at any time. And I'm going to give you lots of different options to work to your fitness level. We'll be getting the entire upper body working today with some weights and some body weight and mixing in heart pumping cardio as well, all in a pyramid format. Going up the pyramid and down in time. Are you ready? Let's do it. Let's get started. Just getting our bodies warmed up and ready to go. We're gonna keep the warm up pretty short, so of course, if you need more of a warm up or cool down, please get it on your own. Just start moving your body with the march and let's roll those shoulders to the back and then take them to the front. It is upper body and core today, but of course our entire body is going to be moving into and working in different ways. So we do want to make sure that we get everything warmed up right through here and then take them forward and forward. Let's do a nice big open right through here with those arms, cross them over and under. And then let's go with that Y and down. Little hinge, big stretch right through here. And then let's just go side to side. We can reach those shoulders and arms over and back right through here. 3, 2 and 1. Let's hinge it down right here. So a little hinge. If you can inchworm it out. If that's not right for you, you just stay up top or drop to the knees. We're getting the arms and back warmed up while we also get some core warming up and ready to go. A little bit of core in this workout, but upper and cardio. Let's get one more right through here. Hold it here. If you can take a big step, reach it up, take it down, step it back. That's not right for you. You can go from the knees or you can take this from the top. Let's get one more each side reach, take it back one more and then walk it back inch, warm it back slowly round it up and let's tap and reach across. All right, so here is what we got. We are going to have two moves in each pyramid. Our pyramids are going up and down in time. So we have a 15 second interval followed by a 15 second rest of exercise A. Then we go Exercise B for 30 seconds, then a 15 seconds rest, back to exercise A for 45, 15 seconds rest Exercise B for 45, then back down the pyramid, alternating A and B for 30, then 15. So it goes 15, 30, 45. Top of the pyramid, 45, 30, 15. Hamstring curls right here. Just getting it going with some cardio here. So we're going to be working with weights again. Dumbbell or kettlebell or both if you want to alternate. Whatever works for you. And we are going to be doing some weighted cardio. So I'm going to give you some options to keep it body weight. If you don't feel comfortable with weighted cardio. Not crazy jumps or anything like that, but getting our heart pumping with cardio with a weight. So you can always keep it body weight for any of these moves. The goal is to get our heart rate up, to get everything moving and to be going up and down in that pyramid. It moves pretty quickly, especially because of those short work intervals and rest intervals. So if you need more of a break, more of a breather, hit pause. We'll get some breaks in between our pyramid circuits. So every pyramid going up and down, two moves only one is a little more of that upper body, arms back, core focused. The other one is more cardio focused. Watch me. Right here. Grab a set of dumb. Oh, no. Let's start with a kettlebell. If you got a kettlebell, let's start with a heavy kettlebell. Otherwise, we're gonna take it with an alternating row, flat back, right through here. Then we're gonna take it with a little skater. So go ahead and join me here. One heavy weight in the center. 15 seconds. Bring that up here. First one's pretty short. I like to set the kettlebell down in between. If you have a dumbbell and you just want to hand it off, or two dumbbells, that works too. And relax. Now you have that weight in the center. If you can, I want you to tap it down. You can go low impact with a little step, or you can pick it up with your pace. You got 30 seconds this time. Up the pyramid. Here we go. Tap, tap. So wait right in front. You don't have to actually touch it. You can be here too if you need to be up. If you can get low. Yes. We're sneaking in a little bit of that lower body work. That's okay. But if you need to keep it a little higher, maybe your legs are sore from yesterday. We worked them hard earlier in the week. Whatever it is, you can, if you want to go a little quicker and really get that high impact cardio, you can do that, too. Breathe. Quick intervals. Right now we're at the top, so we got 45 seconds. If you need a little break for your back, come up out of it. Otherwise, we're alternating that row. Flat back, weight in the center. Nice. Good hinge. Straight line. Here we go. Bring it up. Take it down. Sometimes I like to have this hand here. Helps me keep a flat back. So I'm turning in right here, starting with my kettlebell here, and then rotating in it's 45 seconds at the top of this pyramid. Breathe. There we go again. If you need a little breather, come up out of it. Right through here. Yes. 10 seconds. A little less than squeeze in your back. Make that upper body work. Three, two, one. Shake it out. We're staying at the top of that pyramid. We got 45 seconds of the skater. Again, the goal is heart rate up. So if you want to keep that low impact, if you want to keep it quick but higher, quick but lower, you do. You be where you are today. Here we go, huh? If you can get low and tap. Low and tap. So we get that curtsy motion, hip, inner outer thighs, glutes. We get that power as you hop it over. We get that heart rate up. You can still do that up top if you want to take less of the legs up to you. As long as that heart is pumping. After this, we go back down in time. 15 seconds to go. After this, we got one more of each exercise. 30 seconds and 15, then on to the next 5, 4, 3, 2, and breathe. 15 seconds to breathe. Last time with that row. Heart rate is up, so I want you to really focus on your breathing. Focus of that core coming in. Pull those shoulder blades back. Let's get it done. 3, 2, 1. 30 seconds again, focusing on my form, especially because my heart rate is up. Pulling my elbow right up by my side. Weight towards the rib cage. Yes, you can. Halfway there. You need a little break for the back. Come up out of it. Back down. 5, 4, 3, 2, 1. And relax. This is the last move of this pyramid. We got that pyramid. We got that skater one last time for 15 seconds. Let's get it done. 3, 2, 1. Tap, tap. It's only 15, so give it all you got, because you got a breather coming right after this. Can you get a little quicker? A little lower? Show me you showed up today. You are succeeding, no matter what it looks like. 3, 2, 1. Quick sip of water. Yes, team. Whoo. All right, so you can stick with that kettlebell, or you can get one or two Heavy dumbbells. I'm gonna go with one heavy dumbbell. Here's our two moves. Watch me while you catch your breath. If you want, you can keep that little tap behind a little modified skater. Otherwise, right here we gotta press into triceps. So up, over one heavy dumbbell or two right here. Then we go to one and we're going over our head for knees. Just like that. I'm going to give you some options. So one way. Join me here. Fifteen. Here we go. Press triceps right through here. Elbows in behind the head so you go straight up. Watch that core. Pull everything in. You can stagger if you need to. Last one, breathe. All right, with or without your dumbbell, you can do this without. We're going knees. If you want to keep it right here, you can cross it here. Otherwise you can do a little rainbow over the head. Those shoulders are gonna get tired fast, so it's up to you. 30 here to here. Right there, right? Or up and over, up and over again. Shoulders are going to get tired fast because we've got the press with those triceps. So it's up to you if you want to keep it here, here, 10 seconds, or here, you can also do this. No weight. Three, two, one, relax. All right, press and triceps. If you want to try going a little heavier, this is that 45 second interval. You can try two or again. One heavy cut them all works as well. Let's get it done. 4, 45, core in. Here we go. Up behind the head. And down. Up and down. Yes, you can. Very controlled. Really being aware that those elbows don't go out, but they stay in. I'm gonna have to switch back to one. That is okay. I'm being where I am today and making sure that you're not cheating the triceps. Sometimes we like to go here. I want to see you get that mobility work and make those triceps work hard, right? They really have to work from here a little bit more. 10 seconds, right here, up. 5, 4, 3, 2, 1. Shake it out. All right, give your shoulders a little break again. We got 45 seconds. We're at the top of that pyramid. You can keep it here, you can take it over whatever you need to make this cardio and upper. Here we go, 45 again. Everybody's different. This. I'm hoping you're also going to feel your core. But again, if you want a little more shoulders, a little more arms, you're still going to feel that core. It's standing core, right heart Rate's going to get up. Sometimes our heart rate gets up more. Keeping it low impact but adding load. Right. Kind of like when we do those heavy weights and a compound movement, we feel that heart rate sometimes more than if we were doing a straight up full on cardio move, like a jumping jack. Right. Our body has to work harder. We have to use more energy when we add heavier load. That's another reason I encourage you to go heavier with your. Your weights. Three, two, one. Relax. All right, we are back down. We got 30 seconds. How about we take the press out and we just go triceps for 30 behind the head. One dumbbell or two? Up to you. Let's get just triceps. Three, two, one. 30 seconds and up again. Don't forget about that core. I'm staggering to keep myself from arching my back, but I want to make sure I'm not pushed out here, that everything things pulled in, elbows in behind the head. Extension, right? Tricep push, tricep, overhead extension, whatever you call it. We really want the back of those arms working hard. We got a lot of shoulders, but we got a lot of tries. 5, 4, 3, 2, 1. How about everybody put the weight down? Last 15 seconds. Whatever you got. I want you to go hard with those knees with no weight, whether that's just upping your intensity, low impact, or adding a jump, you do you. Fifteen. Here we go. Or you can go here. Whatever you got, you don't have to go faster. I just want you to up the intensity in some way that works for you. Five seconds. Three, two, one. One. Water. Good work, team. All right, so we're gonna stay up top. We're taking it to bicep curls. Go ahead and tap right here. Grab some water. If you need more of a real rest, just take it. If you want to keep that heart rate up, just take it to some knees. We're gonna grab our weights. Ideally, if you have dumbbells, let's use dumbbells. If you have a kettlebell, just use one up front. We're gonna do a curl. We're gonna open it out for our back squeeze into here, then in and down, curl squeeze. So we got back and biceps. Then we're gonna take it to either a high pull or a snatch. I'll talk you through it. Once we're there, grab your weights. 3, 2, 1. 15. Up, out and down. So you go all the way up, halfway down, out, all the way down. Up, out and down. I know, so shoulders working too, but think of those back muscles, right? We Went over time. Sorry about that, team. All right, here's what we got. You either have a high pull from the ground or you have a snatch all the way up. If you're comfortable with the snatch, get it. Otherwise, high pull. 3, 2, 1. High pull and down. High pull and down. Or snatches here all the way down. If you've never done a snatch before, keep with that high pull. You're getting a little bit of power, then drop power, then drop. If you want to keep it. No weight, just touch. Little come up touch. Yes. 5, 4, 3, 2, 1. That snatch is an advanced move. Don't force it if that is not right for you. Just get that power with an arm and with that heart rate. Back to that curl and out. I'm going to turn them forward this time we're really going to feel it. Here we go. Up halfway down out all the way down, up halfway and down all the way up halfway. Really take your time on this. We don't want to rush it. You're going to feel those arms either way. Again, you can be staggered or here. As long as we're not arching that back. Right. Up halfway, squeeze. All the way up halfway squeeze. Yes, you can. 15 seconds strong in those arms. Yes. Three, two, one. And relax. All right, back to that high polar snatch. Just one again. You can just touch it. If you'd rather do no weight, you can do high pull, high pull snatch. You come close to your body, you pull it all the way up, then you drop it down in between. Here we go, 45. High pulls and down high pull. I know those shoulders are tired because we're working them hard today. So if you need a break from the weights, seriously, it's fine. You can often maybe get even more power and go a little quicker with no weights. Do what is best for where you are today, where you are in your journey. Breathe. I love the snatch, but it takes a little while to really master it. Right? You gotta really think that you're pulling close to your body. You hinge a little bit, you get that momentum, but you can still get that high pull. It's a little hinge back of the shoulders and back. We got five, four, three, two, one. Yes. Thirty seconds of that curl and out. If you want to just crank it out with the curl, go for it. It. If you want to keep going out, bend your knees to get your weights. Let's get it done. 3, 2, 1, 30 and out. I'm gonna go hammer up halfway down, squeeze out again. If you'd rather just crank out those curls for 30. Or here. That works too. Yes, team. I call my kids team a lot late lately, and my oldest is. Why do you always call us team? Because we are a team. Right. 5, 4, 3, 2, 1. Shake it out, everybody. Set the weights down. No weights this time. I just want you to tap and reach. If you want to jump it, do a little tap down, jump. Go for it. It's 15 seconds of cardio. Give it all you got. Here you go. You don't have to jump. You can just tap, tap. But if you can jump one hand, then the other. Yes. 5, 4, 3, 2, 1. Water. Meet me on the mat, guys. All right. Kettlebell or dumbbell, if you have dumbbells, going to be able to add that extra move, which is a chest fly. But otherwise we're gonna get some upper body chest and some abs. If you need to do one or the other, that's an option. But here's what we got. We're gonna keep those feet up to keep your core engaged. We're gonna do a press, then we're going to turn them out. We're going to do a fly. We're going to turn them in. We're going to switch when we turn them out. If that's at the top or the bottom. So just pay attention. Otherwise, if that feels like too much for your brain, just get a press. Then we're gonna flip it over to a mountain climber. I'll give you options. It's gonna be a lot of back and forth. Here we go. Press switch at the bottom. Fly switch at the bottom. Core is engaged. If you want to add a little tap, you can everything in. Yes. Relax. That was short. I know. Turn it over here. If you're modifying, you can do a standing mountain climber, or you can just do a bird dog, or you can just bring them in. Let's go, climber. In three, two, one. Straight in. Here we go. So you can tap it, you can run it. We're gonna get a lot of core, but we're also getting cardio. Stretch out those hip flexors or somewhere in between. I would much rather you have a slower pace and really drive those knees in. Then go fast, but be all back here. I really want them in towards your chest. You're gonna feel why that works, that core. Right? 5, 4, 3, 2, 1. Relax. All right, team, watch me. Eyes on me for just a second. You're gonna press to the top, turn them in, fly to the bottom, turn them in. So press up, fly down, fly up, press down. That feels too confusing. You just do what makes sense to you. Feet can be up in the bridge. Here we go. Press up, turn them in, fly down. Fly up, turn them in, press down. If you want, you can do a bridge, a little bit of glutes and hamstrings, but also core. Or again, you can do a press tap. Yes. Everything in. Little taps for core, or even bicycle. Either way, strong in that upper body, right up, out in a fly up, and a fly down and a press press up, turn them in, out in a fly up. Yes, Relax. Little stretch back over to that climber. Again, you can do bird dog. You can do Sandy. You can tap it in this time. Let's take our knees across. Cross climber, so you can go low impact. Too little stretch for those shoulders. Bring it up in three, two, one. Here we go. Tap it across or run it across. You can go quick, but I want those knees in. So again, I'd rather you have a little hesitation here if that helps you get the knees in. Again, options, Bird dog, right here. Or you can even. Just like we did, or standing climber here. Whatever's best for you. We're almost done with this high pyramid, so let's get it done. Here we go. Cross them, cross them. 10 seconds. So much core. So much cardio. 5, 4, 3, 2, 1. Stretch it back. All right, team, last time, 30 seconds. Either your press or your fly. Either one. If you want to crank up those presses, if you want to crank up those flies. Core or bridge optional, but let's get it done. Just one. 30 seconds. Here we go. I'm gonna go fly or I'm down. Take it out wide. You can lower those legs even more if you want more of that core working. I know. I feel it, too. For bridge. Everything up again. Press and bridge. High leg, lower, Whatever you got. Let's finish out this circuit. We got five, four, three, two, one. Six. Set them down. Last time, Climber, your pick. You can go knees in, straight knees cross, whatever you got. We got 15 seconds. Let's make it good. Here we go. Bring them across or bring them straight in. Tap them in. Bird dog, standing. Whatever you got for these last 10. Let's get it done. 3, 2, 1. Stretch it back up onto your feet. Team, we are almost there. Quick sip of water. We got one last round. All right, so here's what we got, Team Kettlebell or dumbbell? Whatever you got. I'm gonna go one of each. We're gonna do a wide row, one last pull with a little tap back right that's exercise A. If you want to do a lunge with it, you can. Then we're doing squat clean and press or squat curl and press. Big finisher up or squat curl, press. Join me. We're starting with 15 seconds. Row. If you're going back and forth, I want you to really bend your knees to touch them down. This is our last one. Let's get it done in three, two, one. Here we go. Wide row. Tap back, flat back, forward. If you want to do a lunge, you can, but I want you to stay low with it. Right here. Pull those elbows in. I know everything's tired. Those arms are tired. We're working, working them in a lot of different ways. Relax. Bend your knees to drop. Shake them out. So you can do dumbbells on this too. You can do one kettlebell squat curl and press or squat clean and press. 3, 2, 1. 30. Squat curl, squat curl. If you don't want to do the squat, you can just. Just do clean and press or curl and press. You do you. We're gonna get that heart rate up either way. This last circuit is a burner. Everything working, so let's keep it going for five, four, three, two, one. Shake it out. All right, we're at the top 45. This is it. Pull, pull. If you want to lunge it, lunge it. Either way, keep that hinge. Keep that nice flat back pull in your back muscles. 3, 2, 1. We got 45 seconds. You do not have to rush it. Here we go. Another option is lunge. Pull it up, lunge. If that makes more sense to your brain to do the do the tap back or the lunge first. Go for it. Tap, pull, tap. That maybe makes more sense to my brain. Let's see. 15. Squeeze in the back. Keep that back flat, but keep that chest low, not rounding, but not up here, right? 5, 4, 3, 2, 1. Boom. Arms are gonna feel it tomorrow. All right, catch your breath for the top of this pyramid. Dumbbell, kettlebell, whatever you got. Squat, curl and press, curl and press. Squat, clean, clean, whatever you got. Here we go. Down and up. So if you're doing the clean, you can almost add a little pulse. Clean it first, then squat it. Three. Down and up. So close. Team, stay with me. I know that heart is pumping. I designed this last round to be upper and cardio the entire time, because this is it. No bonus move. Let's just finish it strong. You got it. 15. Especially on that press. Get that power because it is in you. Three, two, Last one. All the way through. Let's go back down and be done. All right, team, you know it. So again, if you want to tap and then pull, or tap and pull, whatever works best for you. We got 30 seconds right here. Here we go. Pull. Breathe. Yes, you can. We got a quick cool down after this. And that is it. Stay low, nice flat back. If you need to adjust like I just did because I felt like I was losing my form. Take it here. 10 seconds. Breathe. I know. Thought we're gonna sneak in a little legs. You know me, you probably thought it. 3, 2, 1. Relax. Last time. Team. Up to you. If you want to just do a squat and a press. If you just want to do a curl and a press, you want to just keep it body weight, you do you. Here we go. Last 15 down. Breathe. Power or curl and press, whatever you got. Stay with me all the way through. 3, 2, 1. Shake it out, team. Quick sip, quick cool down. You did it. Little taps right here. Shake everything. You're gonna get a quick little stretch. Hopefully you felt it all. You got the cardio, you got the upper, you felt some core. A little bit of lower at the end. You know what I always say? If it felt hard, it's because you were working hard. If you felt challenged, it's because you were challenging yourself. Reach those thumbs to the back. Right through. Through here if you can. Little hinge. Stretch it back. And if you can, grab them up top hard because you're working hard. You showed up, and that is all that matters. Hands here. Let's roll through. Cat. Cow. The only thing that matters today is that you showed up. As long as you were doing things safely, I don't care if you were going the same speed as me, the same weight as me, you showed up to move your body, and that is everything. That is the hardest part, just showing up. But you did it, and you should be proud. You should congratulate yourself. Don't let that little voice in your head say, oh, that was so hard. I must be out of shape. No, that was so hard because you worked hard. Big stretch. Make sure you get more of a stretch on your own. Own as you can. And of course, check out all the links in the description below. Joining from the Body Fit Athletic Club, make sure you sign up to get your free workout calendars. If you're looking for any equipment, you're gonna find it down below. And of course, don't forget to leave me a comment. Let me know what you thought like this video and subscribe. One big deep breath in and out. You did it. That was your upper and and cardio. Pyramid workout. Great job, everybody.