35 Minute Arms Back & Abs Circuit Workout II FRESH Day #18

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your arms, back and abs circuit workout. This is day 18 of your fresh challenge, but this is also a 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 working in a circuit today, so alternating between exercises. We're going to be using your weights today. I'll be sticking with mostly dumbbells. You can use kettlebells if that's an option for you as well. Are you ready? Let' let's start. Just by getting warmed up, I want you to get a little march and a little roll of the shoulders to get the heart rate up. This is going to be a fun workout today because we really just have two circuits, but each circuit we do three times. So I think you're gonna have a lot of fun with it. Roll those shoulders here and then let's get one at a time. Big reach to the back. And the nice thing about this is we are going to be working with weights again. I'll be working with my dumbbells, but of course, if you have a kettlebell, if that's an option for you and you want to get something different, you can do that as well. Let's open up those arms through here. Little stretch to the side, open up the hips. So we will get a little lower body working in this warm up as well. And of course, we'll be keeping the heart rate up as well during these circuits. What we love about circuits and circuits can mean a lot of different things is that we keep it moving. We alternate between exercises. So when one part gets a break, another part is working. That keeps our heart rate up. So we get metabolic conditioning, metabolic resistance training. Let's go flat back down and round it up. But everything is working. So just like the name suggests, we're gonna be working our arms. So biceps, triceps, shoulders, we're going to be working our back all through, upper back, mid back, lower back, hold it here. Speaking of back, and we're gonna get the abs working as well. So we're here to here and let's take it right here. We're gonna hinge it down, bring it up, big reach, hinge, drive those hips to the back, stretch it out, open up right through here, here and here. And if you can, I want you to walk your feet back into a high plank. That's not right for you. You take it to your knees. Let's just do a little forward and back. Take those knees across right through here. And press up into the down dog. Back to center. Stretching all the way through. And one more. Either walk your feet in or walk those hands in. Slowly roll it up. So keep it with that warm up. Let's get the heart rate up while we stretch across through the arms, through the back, through the shoulders. All right, so arms, back, and abs circuit. Here's what we got. Each circuit is five moves. Your very first move is mobility. So really keeping it mobile, keeping it moving, getting your body prepped and ready to go. Let's go. Hamstring curls here and all body weight. Then we have an arms move, then we have a back move, and then we have an abs move. All right, so getting it done with those big muscle groups and those smaller accessory muscles, Right? So arms, back, and abs. And then our last move is a body weight cardio. So each circuit starts with a 40 second interval. Then we take it to a 30 second interval. And then our last round is 20 seconds. So you've probably done these workouts with me before. That means that we're decreasing in our rest time, too. 40 seconds of work. 20 seconds of rest. 30 and 15, 20 and 10. Getting it done fast. But again, only two circuits of five moves, but we do them each three times. I'm gonna talk you through it as we go. Let's go ahead and get started with that first mobility. You can either just keep that hinge or we're gonna inchworm it out and then inchworm it back. So take it nice and slow. Walk out on your hands, walk out back. If you would rather keep it from going onto the floor, you can either just do that hinge and reach like we did, or you can walk out to your knees and walk it back. You do. You be where you are today. This is your workout. Let's go this way. Let's get it done. Here we go. 40 seconds. Inchworm it out right through here. And turn it back slowly. Roll it up, take it down and here and take it back all the way up, right through here. Really feel it warming up through the core, but getting that good mobility through your upper body, back, and shoulders. You can do that. Pull here. 10 seconds, walk it back and here. All right, we'll breathe. Three, two, one. Okay, grab a medium or a heavy set of dumbbells. Now we got a regular bicep curl. So the very first round is very back to basics. So if you got a kettlebell, it's between two hands. If you got your dumbbells, you're going to curl up. You're gonna drop it down. I want you to really think about that core being engaged. You can stagger your feet if you need to. Here we go. So arms are working, biceps, right? And here, all the way through. Engage. Yes. So if you feel like you're starting to arch that back a little bit, readjust that core, little tuck of the pelvis, or stagger your feet here. You can also always alternate if you need to. 10 seconds to go. You're gonna find this circuit goes by pretty quickly. Three, two, one. Set it down. All right, now we're going to back. Classic back move is our bent over row. So you know what? You love it, right? You can be here. Bring them up. You can go heavier if you can, and if you need to, you can stagger or put one knee on a bench. You can also Split the time 20 and 20 if you need to, or take it to all fours. But shoulders back, core engage. Here we go. Regular row. So nice flat back. I don't want you to be here, right? We really want to be low with that chest straight line from the top of the head to the tailbone. Pull the weights towards your hips, toward that rib cage, and really think about pulling the shoulders in. So not only are you pulling the elbows up, but you're also pulling them in just a bit to really get that contraction in those big posture muscles along your back. You got 10 seconds. I know we do a lot of rows, and there's a reason they are such a good movement for our posture and for overall upper body pull. Excellent, team. Set those to the side. Now we're into the core part of that circuit. Your abs. We're gonna do a regular plank, all right? You can do elbows, you can do hands, you can do toes, you can do knees. It is up to you. Find a plank that is good for you. I'm gonna turn this way. Why not? I'm gonna go elbows. Here we go. If you're modifying, totally fine to be on the knees here or knees here. If you need to be on your hands. If that feels better, that's okay. Here's what I want you to think about. Really tight through your entire body. So lock out those legs like you're flexing your quads, your glutes. Little tuck of the pelvis. So can you tilt your pelvis up, hips towards your ribs again, keeping those legs locked out, making sure you're breathing. Everything is pulled in. Little button down on the top of the rib cage again without dropping or rounding in the back Keeping it tight. Lifted. 3, 2, 1. All right, team, now we are into our last move of the circuit. For 40 seconds, we're gonna get a little cardio that keeps our upper body working. So let's take it with some jabs. If you're not kickboxing person, you can just do some reaches, but if you can, we're just gonna punch with our jabs. Core engage in 3, 2, 1. So. So you can keep it slow and low. Slow and low impact. You can tap it out here, or you can pick up the pace. You pick what is good for you. We want the core working right through here. We want the arms working. Pull back strong, and I want to get that heart rate up. All right? So shoulders back. We're here. Then we get a quick breather. We do it all again, but we reduce our time. And guess what? We're gonna mix it up on rounds two and rounds three. Five, four, three, two, one. Catch your breath. Quick sip if you need it. We're going to round two. We're gonna take it to that inchworm. Here's where we're gonna change. You can do exactly what you did in round one, or if you want, you're gonna walk it out here, walk your feet up here, Turn it around, walk your hands out, walk your feet out, turn it around. It's only 30 seconds, so we're not going to get very many. Or you just walk it out, walk it back or hinge. Let's do it. 30 seconds. Walk it out to here. Walk your feet up, Use your core. Get that stretch of the arms. Bring it up, turn it around, walk out for the arms, walk out for those legs. I love this as a mobility move because it also really gets our core working and also really gets our heart rate up, right, all the way up. Can we get one more? 5, 4, 3, 2, 1. All right, we're back to those bicep curls. Only 30 seconds. This is what we're adding. We're adding a pressure curl. Press in and in. You can go hammer. You can turn them in. I'm gonna keep them hammer. So keeping my palms turned in. You do you or just keep your curl. Here we go. 30 seconds. Up, up, down, down. So only 30 seconds. Adding a little bit more with that press so we get our shoulders working with those arms up, up, down, down. Five seconds, nice and strong. You can rotate them out, rotate them into if you want. Last one. And breathe. Mixing it up. For our row, we're gonna get a rotating row, so heavy weights. Palms to the back, wide and then rotate so we're there. Palms to the back. Palms to the front. 30 seconds. Find your good stance. In 3, 2, 1. Wide. Rotate them. Why? Rotate them here. So going really wide with the palms to the back. And then a little closer in, but supinated. Grip here. Wide. Squeeze in the back. Back, close. Yes, you can. 10 seconds. Take it up and up. Yes. 3, 2, and 1. Set those weights down. Now we're to abs. We're in that plank again. We're just going to add some little knee taps, so alternating, and then together, we'll switch at the halfway point. Join me here for 30 seconds, wherever you want to be in your plank. Here we go. Alternate your knees, but as we're moving through the knees, I want you to keep that strong plank form. If you need to modify, you can keep one knee down and just reach back. Let's add a little twist with the knees. Right through here. Right. And if you want to have your knees together. Bending, bending. Right through there. We got three, we got two, we got one. Stretch it back. Yes, team. All right, now we're back to our cardio. This time, let's take it uppercuts. So again, you can keep it here. You can get them fast. You can tap it out. You can also just reach across. 30 seconds of cardio with that upper and core in 3, 2, 1. Here we go. Upper, upper. You do you. If you need more mobility, you take it slow. Do you really want to get that cardio in the core right here? Up to you. Then we got one more circuit at 20 seconds only. I told you it was gonna go fast. Breathe. We got 5, 4, 3, 2, 1. Quick sip. Last time with this round, we're gonna do a couple things differently with that Inchworm. Instead of walking it up, we're gonna jump it up. You're either here and then turn it around or walk it out. Walk it in here if you need to. Just keep the hinge. That works, too. That's our Inchworm. Then we'll mix up our row, our curl, and, of course, our plank. Let's get it done. Last round, 20 seconds. In, 3, 2, 1. Inchworm it out, jump it in, pop it up, or inchworm it out, walk it in, walk it up. Take your time. Still get that good mobility. Can you get one more good one in? I think you can. 3, 2, 1. Relax. Ha to arms, biceps. We're gonna take it one at a time, quickly. So almost think of it like a clean and a snap snatch or a curl and a press. But we're Reciprocating. They're crossing in the middle. Crossing in the middle. Controlled, but here we go. Up with one, then switch. Keeping that control, keeping that core in tight, but a little more fluid. Right? Up and up. Yes, you can. Three, two, one. And relax. All right, let's take it to that row. Reciprocating row. Remember this one and then the other. Just like we did with that fluid. Fluid. Not twisting, but getting it done. Grab those heavier weights. Roll those shoulders back. Reciprocating row up. 20 seconds is where it gets fun because we're keeping everything short, including the rest periods. Keeping those shoulders square, keeping the hip square. Pull in your back. Yes. 5, 4, 3, 2, 1. In two, your plank. What do we got, team? We are going to take it up with a pike and then down. Drop the hips. So watch me. Up and drop the hips. Take it up, drop the hips. A little more dynamic. If you need to modify, stay on your knees and tap it out. Here we go. 20 seconds. Pike, center, drop. Core is creating the motion. So what I don't want is for you to push through your arms and your feet. I want you to think lift at the core. Drop with the oblique. Lift of the core. Drop with the oblique. Last one and breathe. Stretch it back. All right, team, last time with our punches. Let's really get that heart pumping. We're gonna go jab and jack. Jab and jack. You can go low impact Jack, or you can really get up there. Take it high twitch. 20 seconds only. Finish it out then. We are halfway through this workout. We got round two to go in three, two, one. Jack and jab. Jack, jab. Strong in those arms. Core is still working. Yes, you can. 10 seconds. Remember, you got that breather coming. Then we're going on to a new circuit. Take it here and out. Take it here and out. Three, two, one. Quick step. Yes, team. Whoa. All right, tap it out. Catch your breath. One more time through one more circuit. Same idea. We get a mobility. Grab some water. We get arms. This one's going to be a little bit different. Instead of arms, back, and abs, like the title of this workout. Arms, chest, and abs. Right, or arms push. So we had pull. We had to push. It's just not as catchy as a table. Right? So we get some upper body with some triceps, we get a form of a press on your back, we get a form of a dead bug. Then we're going. Good old mountain climber. For our cardio to keep the core working, you can do it standing, too. All right, so Go ahead and join me. We're actually going to start on the mat. A lot of this is on the mat on all fours. You're going to reach under, you're going to rotate to the top, then switch your sides, reach under, rotate to the top. Rotating through the core and getting your shoulders working. Join me on the mat. Here we go. Reach under. Big stretch. Reach up. I'm going full hand. You can also do elbow and open. Sometimes that controls the torso, but if you really want to reach it out, take it here and here. Right? And up. Yes, you can reach and up. Boom. Good upper mobility. And reach. Three, two, one. Onto your feet. All right, One heavy dumbbell or two smaller dumbbells. We're going triceps behind the head. If this feels like too much for you, you can take it to a kickback, but otherwise we're taking it over your head. I'm gonna try for two dumbbells. I might drop down to one. Core engaged. Dumbbell or dumbbells up. Here we go. Down behind the head. Extended up just like our biceps. We're taking it here to here, just like our biceps. I want to make sure that we're not using our back. Right, Leaning here, so core engage. That's hard. Down and up. Breathe all the way through. If it starts to feel too heavy like it is for me, I'm going to drop it to 1. Take it right here. Elbows and up all the way through. Five seconds in those arms. We got three, two, one. Down onto your back. We're getting a little bit of chest press. If you need to modify by taking it up in a bridge, or if you want to add a little bridge or a little bit of core, you can either be here, you can be here, but regular press elbows of that 45 degree. Pressing up and in, down and out. Here we go. Up and down. Right here and down. Breathe. Yes. So feel as you wrap those elbows in doing this right after the triceps. So if you noticed, this was design this way where our first round was that upper body pull. Biceps and back with a little bit of push for the shoulders. This is all upper body push, right? So feeling the triceps burn in this chest press, because they're working too. 3, 2, 1. Set those weights down. Get a nice big stretch here. We're going to your classic dead bug. If you need to, you can take it one at a time, or you can just take it with a bridge with the arms. But if you're able, extend it out. Extend the opposite arm as the opposite leg Close the core. Everything pulled in together. Here we go. Tilt the pelvis, close the core. So really think hips to ribs, especially as the knees and the arms come in. This is also by design. I want you to have that mobility through your arms, chest, triceps, and shoulders. As you drop the weights, we get the core working. If you're not feeling it, how intentional are you being? Right, I want you to really tilt the pelvis, wrap everything in, extend out slowly, and bring it here. You might need to push your knees away from your body. You might need to drop that leg a little bit lower. You might have to really think about what's happening in your core. Hug those knees in. Last one. Let's get that cardio. This is our mountain climber, so I want you to run the knees into the chest. What I don't want is for you to go as fast as you can here. I want intentional movement. If you need to take it to a standing climber, that's totally fine, but join me here for 40. Here we go. You can even just tap it in or run it in slow. But again, the idea is not as fast as we can go. I really want the knees towards the chest, shoulders right above the elbows and the wrist. You need to take it standing here or here or across. All right, let's keep it going. And then we're going through all of that again, so you can stay down. We'll keep it with our reach and rotate opener because we got something different coming. And breathe. Yes, you can. For 5, 4, 3, 2, and breathe. Stretch it back. All right, team, so hang out right here. We're gonna mix it up. Reach and rotate opener. We're actually going to take it to a little bit of a plank. So we're gonna reach. Rotate all the way through. Same thing. Other side. Reach and rotate. You got 30. 30 seconds there. If that doesn't feel good for you, I want you to take it the way we did in the beginning on those knees starting in three. Tilt the pelvis. 2, 1. 30 seconds. Reach under, reach under. Reach and under. So don't cheat it. We still want to get that upper body mobility. You can even take it down and then up if that's better. Drop the knee and then up. Right. 10 seconds, huh? Stretch. And here. And relax. Breathe. All right, team up onto your feet. We're gonna add a little press to those triceps. I want you to watch me here. It's gonna be fun. So you're gonna take it over your head. Triceps, Bring those weights down if you have one dumbbell, you're gonna go triceps to the side, triceps to the side. If you have two dumbbells, triceps to the side. All right, let's get a little press with our tries. In 3, 2, 1. Triceps. Pull those elbows down behind the head and burn. I know. I feel it too, huh? Yes, you can. I know. I'm really tempted to switch to one, but I'm gonna try to go for it because it's only five more seconds right here. Three, two, burn. Yes, team. All right, let's take it down to that chest press. I want you to watch me here. We're coming up. We're going down. I want you to turn the palms in. Elbows touch at the top, Bring it down. If you want to add that bridge with it or add a little upper body, you can, but otherwise, join me here. In three, two, one. Turn them in, turn them out, turn them out again. You can always stick with whatever the first version of this move was for you. You just want to do that regular chest press. That's okay. I just want to give you options to challenge your body in a new way. Right, rotate those palms towards you. Do you feel what's happening in the back of those arms? Yes, you do. Three, two, one. And relax. Right? All right, team, so dead bug, push opposite hand, opposite leg. We're gonna go 15 seconds here. Close the core. 15 seconds here. Push the hand into the leg. Push the leg back into the hands. Stretch out that upper body. Get low for your core. Here we go. 15. Really think about pushing your hand into your leg and pushing your leg back into your hand. You're going to feel the difference. If you can't get it going, lift that elbow. You're gonna feel that even more. Last one. Switch opposite again. You can be here. Burn. Shoulder can be up, Shoulder can be down. 3, 2, 1. All right, we made it to cardio, guys. Almost to that last round. So cross climber standing is here. If you're down here, cross that climber. You know the drill. Make sure you have that space on your hands, on the weights, whatever's good for you. Here we go. Cross it. 30 seconds. I want you to give it to me. Yes, we're getting core working. Yes, your upper body is still working right. Right here. Yes, you can. But I want you to really think about that cardio as well. Drive the knee across your body wherever you are, controlled and intentional for three, two, one. Stretch it back. All right, team, this is it. 20 seconds of everything is all that we need. Reach and rotate. Here's what I want. We're just gonna go child's pose back to plank, Child's pose to plank. Let's really mix it up this time. Get the stretch. Get the stretch. Let's go. Child's pose. Down dog. Why not child's pose D Down, dog. If that's not right for you, you just hang out in child's pose. 20 seconds only. Let's do it for 3, 2, 1. Child's pose to down dog. Take it here. Yes, to here. Sit back. Big stretch. Mobility, but also core and upper. Ah, last one. And here, team. All right, one dumbbell or two? Let's get those triceps. We got 20 seconds of a pulse. Whatever you got. We're gonna go elbows up, elbows out. So watch me pulse here. Here. Halfway up, halfway out. Join me in three, two, one. Halfway up. Elbows out. Pulse and out. Burn. Yes, you can. I know. Keep them going out. Five seconds. Three, two, one. And relax. All right, team, chest press. Reciprocal one, and then the other one, and then the other. Whatever you want to do. I'm going to bring those elbows in tight so I really activate those triceps. But it's up to you. Right and left. Right and Left core engaged. 20 seconds is all we need. In three, two. Oh, yes, you can. I know. If you're here, keep it controlled. Your core is helping with that control. Even if you're here. Take it up. Take it up. One and then the other for three, two, one. Relax. All right, team, here's what we got. Double push, Extend. Send it out right here. Double push. Extend it out. If that's not right for you, you do the push with a little bridge or knees down. Last 20 for abs. 3, 2, 1. Push. And push. Extend it out. Push and push. Extend. Big push. Right into the top of the legs, resisting each other. Feel how that core gets in there really tight. Yes, you can. 3, 2, 1, and relax. This is it. Team climber. Whatever you've got, I want you to take it. You can go forward, you can go cross. Whatever is good for you. Last 20 seconds. Getting that core, getting that cardio. Go. Three, two, one. Here we go. You can either alternate between the two. I love to go four to the front, four to the side. But stay good form. Finish it out. You can do it, huh? Yes. Three, two, one. Big stretch back. You do did it. That is it. Don't worry. We are not getting a bonus move. We're just gonna finish with a little bit of mobility. How do you feel Team. Arms, back, abs, and then arms, chest, abs, mobility. Speaking of, reach it out there this time, but sit back into the child's pose. Mobility as well as. Whoo. Breathe. Cardio. That's why we love a good circuit. That's why so much of what we do is a circuit, right? Because when we work in those intervals and we can rest one thing and work another. And in a workout like this, you're still working all the time, right? Your core is always engaged. Tries get a rest, but they don't really get a rest because they're working with your chest press. Bring it up on all fours. Round through. Cat, cow. I want you to really think about that core releasing. Roll it through. Yes, you can. I know. Try to stabilize in your spine. So a lot of times when we're stretching from this, we kind of go forward and back. I want you to really keep the hips square. Keep the shoulders square. Roll through and roll, roll through. Right. Can you isolate the back? One more. And here, just a little bird dog. Not as an exercise, but as a stretch. I want you to go lift and lower with one side, opposite arm, opposite leg here. And then switch your sides right here. Opposite arm, opposite leg. Really lengthen. So it's a stretch for the back, but also work for the back and mobility. Yes. Team, let's take those knees out right here. Stretch through there. So first I want you to roll the shoulders back and take that flat back down so you feel that release in that lower back as we're flat, right? And then I want you to drop your head into it right through here. Please make sure that you get some more stretching on your own. We're keeping it short here today, but everything worked really hard. Let's take those arms up. Reach to one side. Let me know in the comments. How did you feel? Were you feeling that? Do you feel good? Did you. Did you have fun? Did you like this type of a circuit? I have a feeling you might find it somewhere else on your calendar. Speaking of calendars, make sure that you are on my email list. You can get your free weekly and monthly workout calendars. Let's take if we can that leg across. If you can't, that's okay. Look over your shoulder. A little back and arm stretch. Also, would love to have you join us in the Body Fit Athletic club. If you're looking for more support, more accountability, a nutrition plan that is a practical way to build a plate. Not counting calories or restricting nutrition by addition. If you're looking for live streams and Q&As with me. With our Body Fit Dietitian, the Athletic Club is where you want to be. If you're looking for more one on one coaching, check out Body Fit Elite. Roll those wrists right through here. Let your head and neck relax. If you feel a little soreness tomorrow. Now that's a good thing, but getting moving will help. We were very focused on your entire upper body and core today. Roll back onto your feet, let yourself hang for a second and then slowly roll it up. Reach to the back if you can. One hand look over the shoulder. Body Fit Athletic Club is Now on the BodyFit by Amy app. So check us out there. And of course don't forget to subscribe to my YouTube channel to like this video. And again, let me know what you think. Thank you so much for being here today. Let's get one big deep breath in and out. You did it. That was your arms, back and abs. Circuit workout. Great job everybody.