32-Minute Lower Body & Core Burn with Weights Workout II Holiday HIIT Day #15

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your lower body and core burn workout. This is day 15 of your holiday HIIT challenge. But this is a great standalone workout that you can do at any time. I will be giving you lots of different options to work to your fitness level. And we'll be working with different types of equipment. Dumbbell, kettlebells, mini bands. Use whatever you have available to you and get ready to work. Are you ready? Let's do it foreign. Let's go ahead and start moving our body. So here is how this workout is gonna work. Go ahead and march, roll your shoulders. We're gonna get the heart rate up in the blood pumping and the muscles warm. But our very first block, we're going to be working in blocks, timed blocks today instead of timed intervals. Our very first block is a body weight mobility. We'll still be getting lower body and core, but it's going to be an extension of our warm up. So we are really going to keep this warm up pretty short because we're gonna keep. I'm gonna explain to you as we go what we're looking at. And a little bit up top here. So bring those knees in. So we'll get just a couple minutes right here just to get the blood flowing, everything moving that we're going to be working for. Then we're starting with five minutes of body weight. So again, it'll be mobility and a little bit of a warm up. Take it side lunge right through here, roll through that hip, side lunge. So we'll be getting mobility, things like this that will also your legs, working those glutes and working your core and that low back right here. Let's just tap it back. So we'll get a lot of that throughout our warm up, our warm up block with five minutes of body weight. So all you have to do is think about, let's hold it right here. Getting through five minutes. That's nothing. All right. We will get a little burn with every block, but you don't have to worry about 40, 45, 50 second intervals. Let's take that again. This time rotate this way and back. And one more. Then we're gonna get a six minute block using our dumbbells. Let's take it to that squat and hinge right here. So six minutes using our dumbbells followed by six minutes using our kettlebells, followed by five minutes using mini bands. And don't worry if you don't have mini bands, if you don't have kettlebel. Gonna get it done, I promise. So 5 minutes body weight, 6 minutes dumbbell. 6 minutes kettlebell. 5 minute band or body weight. And we'll get some swings in between. Go ahead and take it right here. Tap it out and reach. So stretching through the back and the sides. Then we're gonna jump in with that mobility block. All right, so hopefully that sounds good to you. It is only four blocks. Five minutes or six minutes. It's gonna move quickly, and I think that you're gonna feel good doing it right, right through here. Let's reach it down. Reach it down again. We'll pack a little bit of a burn, but of course, with everything, I'm going to give you options to be where you are today. Remember, if you showed up today, you are successful. All right? So go ahead and march it out. We're gonna start with our five minutes of body weight mobility. Core and lower body right here. So we're gonna go a side lunge and reach. You know this, we do this a lot in our warm up. What I want you to think about is shifting the weight. Hold that stretch at the bottom, drive those hips to the back. So it's a lunge, but it's also a hinge. If you can't get that deep, that's okay. This is also the one that's gonna start that heart rate getting up, Right? Reach it up. Let's add a little core rotation. So watch me twist. Elbow to the leg, bring it up. Elbow to the leg or the hip. Bring it up, bring it up. If twisting is not right for you, you just keep it to the center. Four more. Four, three, two. Let's hold it down right here. So shift your weight side to side. Not really putting much weight, but here to here, so you can get low with it, right? Even lower if you can touch it. Four. There's that burn, right? Three, two. One minute down. Walk those feet in. Let's roll through our back like we normally do. Right through here. Round it up. Yes. Take it flat, back down and round it up. You are sitting a little bit deep in that paa, right? Round it up one more and then let's hold it here. Roll that back so shoulders forward. Right here. Yes, you can. Are you feeling a little burn in your legs? That's. Walk those feet in. Take the hands right here if you can, or on the knees if you can. I want you to extend it up to that stretch in the back. Drop it down low squat, focusing on mobility here. So I want you to get that stretch, relax in that back and Then sit low, knees out if you need to. Again, hands can be on the legs, on a chair, on a bench, whatever is good for you. Extend it up. Right through here. Two more stretch. Last one. Round it up. Let's tap it back just like we do in our warm ups here. Open up the hips. Right? Breathe. Take it here. Start with just hip opener. Then as you're ready, we'll drop it down into a lunge. A little lower if you want. I know we're feeling it. Breathe. Hold it here. Lunge if you can. We're going to take opposite elbow down. Bring it up. Same elbow. Bring it up. Stay low. I know a little burn in the legs if you can. Two more. Yes. Last one. Balance right. Shake it out. Other side. Drop it down. Get low in that lunge. Use the Whopper balance if you need it. Cross elbows four times. Cross. So we're getting the core working, but we're working on that mobility through our rotational movement. Right? Don't worry about balance. That is part of it. That is our core working hard. I feel a balance, too. You're not the only one. Step it up. Right here. Let's hinge it down. Let's reach it up. We are so close, team. Think about that hinge that we did. It's the beginning of our deadlift, right? Hinge and up. Yes. Keep it here. Or if you can, we're gonna inchworm it out just a few times. Walk it out to here. Walk it back all the way up. Let's get a little more core. I know those legs are feeling it. Walk it out and walk it back. Let's get one more. Yes. We got last minute. Right through here. So I want you to hold this one down if you can. Right here. You know it. Down dog. Stretch. Use that core. Down dog. If that's not right for you, you take it. Knees. Child's pose to Cat Cow. One more. Hold it here. We're gonna go world's greatest stretch. So watch me one time. I'm gonna cross, I'm gonna open it up. And then if you can take that same knee back. Cross it over. Open up. Side plank. Take it back. Join me. Cross. So, world's greatest stretch. Stretch it up and then that knee that came up. Take it across. Side plank. Feel those inners and outers right here. Reach. 10 seconds, then that's it. Can you get one more each side? World's greatest stretch. Then cross through. Open up to side plank right here. That's your time. Yes. Stretch it back. How is that, team? Right. Bring it up. Grab a quick sip of water. Heart rate is up. I am feeling limber. We should do that with every workout. What do you think? More? Just have a body weight circuit of everything. That's kind of what our warm up usually is. But keeping it flowing like that, I really felt it. I really felt my heart rate. I really felt that burn. But also everything opening up. Switching gears to our dumbbells now. Make sure you have something heavy to medium. I'm gonna have both close by because we are going to start with a regular lunge into a hinge. So watch me here. I'm gonna go with my heaviers. Actually, we're gonna do a regular deadlift and then a regular lunge. We're starting with that to warm it up. Then we're going to isolate one side. We'll take some kickstands, we'll do some kickstand swings, and then we'll take it for some core. So heavy weights, if you got them. Six minutes starts now. So you're going deadlift all the way up. Step back train tracks into that lunge. Slow and controlled. Don't worry, we're not going to hold your weights for the entire six minutes. It's going to be a little different. It's not going to feel like a flow. Well, it will feel like a flow in some ways, but we're taking it nice and slow. Really take your time. Feel the difference between that hinge, that deadlift. Hips go back. Back is straight, come up, connect with the glutes in the core, then drop it back into. Into that lunge. So we're here. Down, all the way up. Keep those shoulders packed. What does that mean? That means driving those shoulders back but not arching your back. Three. Yes. Boom. Two and up. Last one up. Yes. Team. All right, so I want you to take it one foot forward. We're gonna do just your kickstand deadlift right here. So remember, you're here. Keep that toe down. Let's take it here. So hinge it back down and up. So it's a hinge. Watch my. My hips soft bend in both knees, but I'm driving those hips back. Weight to your shoulders. Back flat back. Four more. Four. And up. Three, two. Now we're gonna keep it just this close. We're gonna go kickstand lunge right through here. If you want, take those dumbbells down in between to give your hands a break. If that's too low for you, you hang on to it here. Yes. Four. Bring it up. Three, two. One more. All right. Team, watch me here. You can give your hands a break if you need it. One kickstand deadlift, one kickstand lunge. Right here. Kickstand deadlift. Breathe. Kickstand. Ha. Burn. Two minutes, down and breathe. Let's go. Four. Take it down. Three. Burn. Two. Yes, you can. One more. And breathe. Yes, team, shake it up. Weights to the side. Little stretch right here. Let's work that out. Down on your elbows. If you need to take it from the knees, but we're gonna do that little dolphin plank. Bring it up. Back down. Yes, you can bring it up. Back down. If you want to get more of that stretch, take it up on those hands. If you want to stay in, elbows, stay here. But core is working. You can also do knees, little lift, child's pose. Back down. Three. We got two. One more. And breathe. We're gonna save that kickstand swing because we're gonna run out of time. Let's get that other side. All right, team, let's take it here. All right, so we're going kickstand deadlift for eight, kickstand lunge, then we put them together. Then we'll get some core. I know a lot of burn in the glutes, but let's get it done. So train tracks. Here we go. It's a hinge. Drive those hips to the back. Chest open and proud. Pull it back. So stay in that kickstand so you can really get low with it. Try to bring those dumbbells right to the front of the leg. Front leg, doing the work. Breathe. And up. Yes, you can. Whoo. Yes. Now stay where you are. Watch me One time. You're gonna lunge it down. Just as close with that kickstand if you want. Drop the weights. Every other one. Here we go. Take it down. Bring it up. Take it low. Bring it up. If that's too low for it you to drop those weights, just keep it here and up. We got four. Four. Boom. Three, two. Last one. Yes. Let's go. Every other get set up for it. Here we go. You've got one. Deadlift and take it one lunge. We're trying to stay kickstand close the whole time, but if you need to adjust, drop it low. That works too. Hinge it and lunge it. I know. I'm feeling it too. And breathe. We are on our last minute, man. Six minutes goes by fast, right? Three. Stay with me. Two. One more. Boom. Take it down on your back. Let's get this done. I know those hamstrings are feeling it so Take them up right here. Let's go. Scissors. Get that stretch. So take your time. Wrap that core and tilt that pelvis. Then grab either the back of the leg or the thigh. If that is not right for you, keep one foot down and go right here if you can. We're gonna get it done right here. You got a team squeeze. Lift those shoulders. Last 10 seconds. If you want bicycle scissors, right here. Breathe. Yes. Three, two, one. Hug those knees in. All right, team, how did that feel? I told you it was gonna go by fast. I didn't mean to touch those 10 pound dumbbells. All right, team, how about we switch gears to a swing before we go to that kettlebell? Grab some water, though. Man, my heart is popping. All right, move into a swing. If you only have dumbbells, one dumbbell in the center. You're either doing a dumbbell swing or a skier swing or a deadlift. If you have a heavy kettlebell, go for it. And you want to swing with me. We're gonna take it here. Shoulders back, core engage. Give yourself a few reps of that deadlift that we did in the beginning of that set. Right through here. And then let's take it to that swing. Shoulders back. If you're. If same with the deadlift is where you are today. Keep it. Otherwise, swing with me. Shoulders back, core engage. 30 seconds. Seconds. Here we go. Right through here. Yes, team, drive it up. Drive it up and up. There we go. Breathe. Lock out at the top. Glutes, hamstrings, core. Tighten that back, but not lifting in the arms. Drive up through the back of the body. Ten seconds. Breathe out. Three, two, one. Swing. And relax. Catch your breath. We're gonna hang out with those kettlebells. All right, team, we're going to start. I want you to have a couple of them close by. Maybe heavy to medium to medium to light. Catch your breath. We're gonna start with a windmill. So remember, we're turning it out. I'm gonna start with a low windmill. We're only going six each side. Later on, we'll go with the high windmill. You do you. Let's work these obliques. Get a good stretch through our sides and our hamstrings. We got six. Here we go. Six minutes, starts now. And bring it up. Breathe. Down and up. Down and up. Time is going quick, team. One more. Yes. Other side. Right here. Get setups. Remember, turning that toe out. Soft bend in the knees. Here we go. Look up. Feel that stretch? So I wanted to give you those so you can get the stretch through the back and also through those hamstrings and your side. After we did all those hinges, right, we're gonna get some lower body burn with this kettlebell, more of a squat sequence, and then we are taking it down for some core. All right, team, so you got that kettlebell right here. Here's what I want you to do. Let's start with those toes out. Let's start with a plie squat right here. Try to touch the ground and bring it up. If your legs or hands need to break, just take it body weight. But if you can, drop it down. Bring it up and up. There we go. Down and up. Squeeze in those glutes and hamstrings and breathe. Now, if you want, we're going to take it transverse so you're opening up on the diagonal. Press up and through. Open up, press up and through. We got down. You can keep it just right here or watch me. We're gonna go diagonal, transverse. Take it center. Clean it regular. Back down. Diagonal, clean, regular, back down. You can also just do. Keep it low or you can just keep a regular plie. Breathe. I know. Feeling it too. Four and low. Three and low. Burn. Two. One more. Breathe. Yes. Catch your breath. All right, team, now breathe. Give your hands a little break. Windmill. One more time. Six each side. You can go high, you can go low. I'm gonna go high with it this time, but your heart rate may be up, so really make sure you're engaged in that core. Bring it up for six. Here we go. Six. Look up. Spot the bell. Take your time and breathe. Yes. Two more. Last one. We're going other side. Almost halfway through the circuit. Right here. Take it up. Here we go. And up. Yes, you can. You can. You can always take it low. Yes. Three minutes down, three to go. And up. One more. All right, team, so I want you to come into a high plank position. You can have a medium to light kettlebell. Watch me, me here. We're going to start with that plank. Then we're going to start body weight. We're going to reach back to that toe like that little beast and back to center. Then we're going to add the weight to it. If you don't want to do the weight, just keep it. Body weight. If you were staying down on the knees, you just reach and sit back into the knees. Bring it up right here. Here we go. So find that good plank position. Hands on either side of the kettlebell. Wrists and elbows right beneath the shoulders. Pelvis is tucked. Watch me here. I'm gonna Sit back, Beast. Touch my toe. Back to center. Other side. Toe back to center. Reach. You can keep it just right there, or grab that kettlebell, take it back, and then you got to pick it back up. Same side. Back to center. You want to keep those hips low. What we're not doing is a pike with it. Right? It's that beast. Back to center. You do you. If you want to move the weight or not, just get that little stretch and back. Almost there. And here and back. Yes, team. Stay right where you are. A little stretch. I want you to take it right here. We're gonna rack that kettlebell half kneeling. You know this, but watch me. We're going here. We're going down. So kneel to squat. You got four each side. We are so close, team. Here we go. Kneel to squat. Take it. Kneel to squat. If that's not right for you, you can do a lunge to squat or just the squat. Yes. Switch your sides. Get ready. We got one minute. Minute to go. You're kneeling. Step it up to squat. That doesn't feel good. To your knees. Stay up in a lunge to a squat. Two more. And breathe. Last one. Yes. Come to a seated position. Get a little stretch out of that kettlebell in the center. If you need to sit up nice and tall. But let's finish out these last 30 seconds. Touch it down. Twitch. Switch. Take it over. Switch. Switch. Dig those heels into the ground. If you want to lean back a little, you can twist. Twist. But very controlled as you move that weight. If the core is not feeling it with the weight, just do the twist or reduce your range of motion. 10 seconds. Stay with me. Yes. Yes. Breathe and stretch. Yes, team. So much burn. All right, let's take it a kettlebell swing again. If you want a different option, you can alternate. Do a handoff swing. That's what I'm gonna do with my kettlebell. Otherwise, take a dumbbells. Kettlebells. Take it. Deadlift. Oh. Let's go heavy. And then we are down on the mat with a mini band. We're so close, team. All right, let's take it here. 30 seconds. Hinge it here. Prep it. 3, 2, 1, power. Bring it up. Let it drop. Yes. All the way through and down. Here we go. Up. Zip up that core. Breathe. Shoulders packed, arms not working, but moving. Getting the work but not doing the work. We got five, four, three, two, one. And relax. Yes, team. All right, come on down on your back with me. Have some dumbbells close by. If you have a mini band, Grab a sip of water too. This is 18 last five minutes. If you have a band, bring it down with me. We are going to start on your back. If you got a heavier band, take it here. Otherwise, you can do this with dumbbells or no weight. Body weight is going to work just as well. We're going to get some inner and outer and glutes. We're gonna get lots of core, and we're gonna finish this strong. So we need a quick cool down. Come down on your mat. Wrap that core right through here, and let's lift it up. Here we go. Start with just the bridge lift and lower. I want you to tilt that pelvis first. Inhale, exhale, tilt. Keep that tension through the back of the legs as you're ready. Lift up, squat, squeeze out, take it down. Pelvic tilt. Lift up, squeeze out, Take it down. So we're getting lots of core with that pelvic tilt and lots of glutes and hamstrings. Right? Take it up, take it down. Three. Yes. Two. One more. I want you to hold it up right here. We're going halfway down. Press up and out. Halfway down. Press up and out. If you don't have a band and you want to add a dumbbell or two right here, you can move those hips in close if you want more glutes out. If you need less, up. Halfway down. Up and out. Breathe. All right, the name of the workout is burn. So pulse up and out. Pulse, pulse. We're one minute down. Yes, you can. 4, 8, 7, 6, 5, 4, 3, 2. Relax it down. Take that band. Get a little stretch through your hamstring. Right through here. If you want. If you have a thinner band, that's what I'm gonna switch to. Switch the other side because we're gonna keep it at our feet for a little bicycle. So keep that tension. Push out and in. Push out, pull in. So start getting a feel for that motion right through here, right? And breathe out and in, out. And then lift the shoulders. Wrap that core. And if you're ready, we're gonna go elbow to knee. I want you to think just as much about pulling in with the band than pushing out. So we're working the resistance both ways as we go. Slow and controlled right through here. I want you to watch me right here. I'm gonna go three, two, one. Same side, then switch. Elbow, elbow, elbow. Get a feel for that. And if you can, pulse that knee in with the elbow. Pulse, pulse, yes. I know it feels a little awkward, but let's get it done. Two minutes down. Yes. Last one. And breathe. Nice, team. Roll over on to your side. If you have that band, let's bring it up above the knees. Side plank Clamshell classic inner outer thighs along with obliques. So on your sides again. You can do this without weights or without bands if you want to rest to. Wait right here. If you don't have a band, that works too. On your elbow, on your knees. We're gonna lift up, lift up, down and down. Start right here. Your knees are a little angled a little bit in front. Don't try to make them level with the hips. Then if you want, you can do it all together. Watch me. Up and out, down and in. So really think just as much about that hip and outer thigh as you're thinking about. Squeezing inners. As we come in, squeeze the inner thighs. Zip up the core. 4. And breathe. 3. Yes. 2. Boom. Good. Hold it up right here. Take that leg out if you can. Little lifts. You can just hold. Two. Pulse, pulse, squeeze, squeeze. Four. Three, two. Relax it down. Swing those legs. Take them to that other side. Remember, they're angled a little bit in front. We're lifting one at a time. Lift clamshell. Drop it down. Three minutes down. Two to go. Up and down. Burn it out together if you want. Up and out. If that feels too weird, keep them separate. Up and out. Breathe. Yes. You got four. Three, two. Sorry, that was four minutes down. Take it out right here. Breathe. Yes. Team. Four. Three, two. Relax. Take it off right here. Let's finish it out. We're gonna take knees across in that plank just like we did. We're going across. Inner thighs, open up. Back to center. Cross open. Join me. Last 15. And breathe. So we get core and inners. This last round was all about inner, outer glutes and lots of core. Take it here. Let's get one more each side. That's your time, but we can do it. And breathe and relax. Stretch it back. Team. You did it. That was a fun format, right? Let me know in the comments if you like that. Do you like the five or six minute blocks kind of similar? Let's take it up round through Cat, cow to when we do AM wraps or supersets, where we have like a two or three or four minute round. Really fun. Way to make the time go by quickly, right? It's burns when you're in the moment. Let's take it, if you can, into either that 90, 90 or that pigeon pose. We're gonna keep this cool down really short because I promised you these 30 minute workouts, right? Or less. If you want to add something on the end on your own, you could add an extra kettle bell swing. Right. Switch to that other side. But of course, make sure that you're getting some more stretching. We got a lot of mobility in the beginning, but make sure you get those hamstrings, those glutes, those quads because again, we're going to keep it pretty short so we can get you out of here. Sit back, stretch it here. Roll back onto your feet. Come up halfway. Thank you so much you so much for joining me for this workout. I hope you're feeling those legs, feeling that core and feeling that energy. Slowly roll it up. I know I am. Let's get a little quad stretch. If you can bring it up. If you can't get that high, just go ahead and bring it here. Tilt that hip forward. Ah. I am leaving this workout feeling better than when I started and I hope you feel the same way. Let me know in the comments. Like this video. Leave me a comment. And of course, don't forget to subscribe to my YouTube channel. That helps me out so much. We can reach more people around the world with these free, accessible workouts. So please do it there. And of course, check out everything in the comments. Download the new free Body Fit by Amy app. Join us in the Body Fit athletic club for that extra support. And of course, follow me on social@bodyfitbyamy. Thank you so, so much. One big deep breath in and out. You did it. That was your lower body and core burn workout. Great job, everybody.