35 Minute Total Body Giant Sets Workout II FRESH Day #3

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body giant sets with weights workout. This is day three of your fresh challenge. This is also a great workout that you can do at any time. We're going to be working with dumbbells or kettlebells. If you have both, you can alternate between exercises. If you don't, just use what you've got. Of course, I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. We're gonna start just getting our bodies moving. Go ahead and march and get some shoulder rolls. Try to let it all go and just be present here right now, here with me getting this workout in. I am so excited that you are here. You can take those arms a little bit bigger. We're getting the blood flowing. We're getting the muscles warm. We are getting your brains ready to go as well as your your body. Let's take a nice and wide big arm scoop to the back. So we're getting some dynamic movements. Take it to the front in this dynamic active mobility. Warm up other side to the back. But of course, if you need more, please get it on your own. You might. We all do, right? Same thing goes with the cool down. Let's open it up nice and wide, stretch through here, and then let's take it up and down. So think that nice y and down right through here. A little hinge through the back of the legs. Hold it here. So just sit side to side in those hips. You can rotate over with the arms. So, giant sets, we are getting your entire body working today. Let's reach down and up. Whatever works for you. So what is a giant set? Well, when we do supersets, we are usually talking about alternating between two exercises. Sometimes we do a few more. Walk it in right here. So I want you to do a squat to lunge and tap it back. You don't have to get super low, but we're going to sit low, tap it back. So if you can touch the ground, then reach. I want you to think big stretch on both. So your giant set is just when we have more exercises, right? We have three or more. So within this. Today we are going to have three giant sets. Upper body, lower body, and core. Let's go two more. And within that, we are going to start with a body weight kind of a little mobility. So hold it right here. I want you to drop it down, big stretch over right through here and back. And then if you can take it all the way down. Reach that hand up, twist it through, and drop that back knee. So we will start with a body weight, mobility and strength. Then we will go on to some weights. Go ahead and step forward out of that same thing. Other side, take it back, reach it over. A little bit of balance if you can. Take it all the way down. Walk that foot up, reach down and up. Then we will work our way down to some core at the end to go along with whatever it is we're working. Step it in and bring it up right through here. So, speaking of core, let's take it down right through here. If you can walk it back to that high plank. If you need to take it on the knees, we're gonna go child's pose to high plank or child's pose to knee. Either way, feeling the core, everything's pulled in. So everything we do is 40 seconds of work, 20 seconds of rest grouped in these three giant sets. They're gonna feel a little longer than your normal hold it here, take it back into that down dog. Pedal those feet if you can, relax in the back. Feel that core working hard. So if you need more of a breather through these longer circuits, go ahead and bring it forward and then walk your hands back. Please get it on your own. Let's reach across right here. But if you can, we're gonna keep going through every set. Every circuit is also going to end with a swing. You can use kettlebell or dumbbell, whatever works for you. And that will, of course, just be 30 seconds. So don't worry, I am gonna talk you through it, and we're gonna have a good time doing it, I promise. All right, so. So we are going to start with what I call a little three way lunge. So go ahead and keep those knees going. Let's get a little hamstring right through here. Stretch it out. All right, so mobility for your first round, all body weight. Then we add some weights. We're going to start with. I want you to go ahead and keep those little taps. Watch me here. Three way lunge, both sides. So you're gonna go regular, reverse, regular curtsy, and then side lunge, other side, take it back, cross it over, and then side lunge. So right and left. I don't care how low you get or how big your range of motion is, but I want you to think about opening up the hips, getting the heart rate up, getting that body weight, mobility. Let's get it done. 40 seconds starts now. So reverse lunge, curtsy, lunge, side lunge. If Any of these doesn't feel right for you. You just pick what is good for you. Maybe it's just the side lunge. Maybe it's just the regular lunge. That's okay, too. You can also reduce your range of motion and not get as low. But with that, just make sure that front leg is doing the work. Take your time. No need to rush it. We got about 10 seconds. Let's see if we can get each side. One more time. Right through here. Back cross and breathe. Did I mention that this is. No repeat. I think you're gonna like it. Go ahead and grab your dumbbells. Try to go heavy if you can. Here's what we got. Team staggered squat. So your squat is here. You can always take it regular if that's better for you. Otherwise, put one up. You're gonna take it down and bring it up with weights or no weights. 40 seconds, like this. Here we go. So what I want you to think about is if you're trying to touch the ground with those weights, so it's a little bit of a hinge with it, but you're up on that back toe. If that feels weird for you, just take it to a regular squat. But still trying to bring those weights down. What we got right here. And again, you can always take a body weight is this leg has to do more of the work, right? If you got those weights, get low, drive up and through. 10 seconds, then we switch our sides and breathe. 3, 2, 1. Give your hands a break. So we're doing same thing. Other side, staggered squat. So you're here. I think you're gonna find this format goes pretty fast. Weights down the side, so you're just staggered just a bit, right? You're up on that toe. Sit low, drop the hips. The reason I'm trying to have you touch the ground or go towards the ground is so you get low. Let's do it. 40 seconds. Notice how that heart rate is getting up. This is really a good metabolic training workout as well. So right here. Sorry, we're back just a bit, as if you're trying to touch the ground. If you feel like you're rounding your back doing that, stay a little higher, but pull. Pull those shoulders back. Chest open and proud. Your flat foot is doing more of the work. That staggered leg is for support. So almost like a kickstand. Right, we're here. Drive it up. Heart rates up, especially if you're going heavy. Right? And down. Keep it going. 3, 2, 1. Set those weights down carefully. We're gonna grab one dumbbell heavy to medium. Now we're taking it side lunge. We're going to keep it stationary. So we're here. I want you to shift your weight to here. Drive it up if that feels too like too much goblet, or take it low, all on one side. Racked if you can. Here we go. Take it down and drive it up. I know it feels like a lot, right? I want you to take it nice and slow. Again. If that's pulled on your back, give yourself extra support right here. Shift your weight or take that kettlebell or dumbbell low. That works too. As long as we're still keeping that chest open, being wrapped, you're going to really shift the weight drive out of that hip, right? I want you to stay stationary. So we have to get a little lower and really take our time getting there. 3, 2, 1. And relax. Give your hands a break if you need it. Same thing. Other side, nice and wide. If the side lunge doesn't feel good for you, you can just do squat, right? Racked squat. But if you can shift the weight, hinge the hips back, push out of that hip. Dumbbell up or kettle bell up. Kettlebell center or low? 3, 2, 1. Here we go. Down and up. So you're gonna feel it pulling. Do you feel that core kicking in? I think you do. I know I do. Again, if it pulls on your back, I want you to switch that grip. Maybe it's here. Maybe it's here. Slow and controlled. We're feeling it. I know. Back up here. Shift the weight. You don't have to be super wide with it. We just want this leg to have to really drive up and through, right? 5, 4, 3, 2, 1. I know, right? Heavy dumbbells, if you got them. We're almost at the end of this giant set. It's really giant, right? Shoulders back. You're here. And then bring it up. Right? So just your regular deadlift. If that feels like too much with weight, take it to one weight or no. Here we go. Deadlift. Bring it up so shoulders are pulled back, right? Feet slightly wider than hip distance. Slight bend in the knees as you come up. Really connect with the glutes and hamstrings connecting to the core. Not arching, but big squeeze at the top. Shoulders are packed. What does that mean? They're pulled back towards each other. Not arching your back, but keeping it flat. Be really hard to arch your back through here, right? Because this keeps us flat. 10 seconds strong in that deadlift. Hopefully this gives you a little breather from that Dynamic movement, even though it's still a compound move. Squeeze. Three, two, one. How about we take it back to body weight? Here's what we got. Team. Team. We're taking it for a little lunge. Walk back. So we're gonna lunge it here, we're gonna walk it back, we're gonna take it in, we're gonna drive it up. 20 seconds, right? 20 seconds left. If you don't want to go to plank, you just take it with a lunge. Take it here, lunge, hands down, walk it back. Same leg coming in. Bring it up, take it down, walk it back, bring it in, drive it up. No, wait again. If you don't want to take it to the plank, you just take it regular lunge, but if you can, back in. Drive it up. Other side. Take it back, Lunge. Slow and controlled, but you're gonna find it's a challenge, right? Even though we don't have any weight. Take it in, drive it up. Right here. Down. Walk it back, bring it in, take it up. Last one. Plank. And up. Shake it up. All right, team, that was a long, giant set, right? We're gonna close it out now with a swing. Give yourself a second. I want you to grab a heavy kettlebell. If you don't have that heavy dumbbell or two heavy dumbbells for what we call a skier swing. Remember that deadlift we just did? That was our prep work. We're taking it here. We're driving it up. To squeeze is the last thing of this giant set. We're closing all our giant sets out with a swing. So if you've done the swing before, you're comfortable with it. Hike it back. Power it up using your lower body. If you want to keep it with just the deadlift, just that hinge dumbbell accountable, keep it there. Here we go. Hike it. Three, two. Shoulders back. Power up. Let it drop. So we got 30 seconds right here. Drive it up, let it drop. You're not hyper extending at the top, just like we talked about with that deadlift. Push into those heels. You're keeping that weight low, chest level or below, maybe even as high as eye level, but not over the head. And you're using the back of your body to power it up. Then lock it out using the legs, using the core, using your entire body, and let it drop. 3, 2, 1. Swing. And relax. So bring it right here. Pedal those feet. That was a lot of lower body, Right? So what's challenging about this giant sets is that we are doing in these groups, right? So long. Giant sets. Grab a sip of water. Guess what, team? We're taking it to some upper body. We're going to start with a little body weight mobility. I think you're gonna like it. Then we got some weights. All right, so kettlebell to the side, dumbbells to the side. Make sure you have a little bit of space. We're going to start with a little mobility. Watch me here. We're gonna do a push, we're gonna do a pull. We're gonna bring the knee in with the fly. Push, pull, knee. So I really want you to think about the mobility of it. Shoulder mobility. Pull it back, push up, pull down. Squeeze in with that core. All right, you got it. It's just mobility. Body weight. Three, two, one. We got push, pull up. And you can feel free to make this a little quicker. Cardiovascular. But what I don't want you to do is think of it as just going through the motion. I really want the mobility. Push, pull, squeeze with the core. Yes. You got 15 seconds. Feel how it's getting the arms and back and upper body and core primed and ready to go. Yes. There we go. Last one. Shake it out. One heavy kettlebell or dumbbell. We're gonna do what we call a cross row. So we got 20 seconds, right? 20 seconds left. I'm going across my body. I'm pulling the row up. Strong. 20 here. Then we rest our back. 20 other side, but pull it up, drop it down. Here we go. Flat back. Up and down. If you can get all the way to the floor. If that doesn't feel good for you, just keep it here. Take it here. But we want nice flat back across your body as that kettlebell crosses the midline. What do you feel? That core. Last one. Bring it up. Stretch your back. You feel that core having to kick in. Keep it moving. Here we go. Up and down. Sometimes I like to take this arm out because it keeps my back flat strong. You should have a heavy weight on this. If you only have lighter dumbbells, you can go with two, but if you can, across your body. Core stabilizing. Right, last one. And relax. All right, team, grab a medium 2 lighter set of dumbbells. We're doing a shoulder press, but we're going in and out. So up. Turn them in, turn them out. Here we go. Up. Wrap them in. Up. Take them out. So slow and controlled. So we're not coming all the way in here. We're bringing it to that hammer grip, not dropping those elbows here. Keep them here. Core engage right here. You can Stagger your feet like I'm doing, to keep from arching that back. Or you can be straight up and down as long as you feel like you're not here. Wrap that core. If you need to take it to just one dumbbell, just straight up and down. That works too. Remember, it's no repeat, so once we're done with it, we're done with it. 3, 2, 1. And relax. All right, team, catch your breath, shake it out. What do we got next? Let's take it cross curl. Remember how we did that cross curl across row? We're gonna take it with dumbbells this time. If you got them, you're going across your body. Across your body. Join me right here. Up. 40 seconds. Your entire time will just alternate, but you're going across. Think that you're coming towards the shoulder at that diagonal, right? Feel the difference? Yeah, me too. Breathe. If that feels too heavy, take it a little lower. Or you can always take it to a regular curl with two just like this. Whatever's good for you. Take it up. Turn that palm in for a little variety. Right? Maybe you're just here, but if you can rotate. Yes. Up. Burn. 3, 2, 1. Yes. Down onto your back. Team. All right, so that press that we did, now let's take it press. Chest press. Bring it in. So same idea as your shoulder press. Join me down on the mat. I want to give you a second to get down here. Watch me press up. Wrap them in, press up, wrap them out. So same idea as our shoulder press. If you want to keep it standing, take it back to that shoulder press. Otherwise, you're here. Little core. If you want. Go ahead. In 3, 2, 1. Press up, all the way down. Wrap it in. Up. Rotate it out. So I got my feet up in tabletop. You can take it there if you need a little bridge, especially if you're modifying for something like pregnancy. You can take it there if you want some extra glutes, but focus on that upper body. We're almost done with this giant set. I know. Breathe. Three. No, sorry. Looking at my clock wrong. Take it up. Feel those triceps, back of the arms. Yes, you can. Three. Now we're three, two, and one. Set those weights to to the side. I know. I just got a mess of weights here. I want you to bring it into an elbow plank. If you need to stay on your knees, stay on your knees. But we're going to take our arms up to the front. We're going to take them out to the side, and then we're going to stretch them to the back. If that's too much for you, drop a knee. Here we go. We got left, forward, right, forward. Left to the side. Right, right to the side. Straight back, squeeze to the ceiling. Think about triceps and your back. Here we go. Reach it forward, straight up. So it's not just a reach. I want you to be really intentional with nice tight arms and really contract right, so right through here. Back and shoulders and triceps, shoulders, upper back. Keep it going. Remember, if you need to drop to the knees, that's okay too. Upper body. Three, two, and one. Stretch it back. Yes. All right, team, that was starting and closing with a body weight. Now let's finish it out with a swing. How are we doing, team? I know, I'm feeling it too. Let's get it done. So back to that heavy kettlebell if you got it. Or dumbbells. Remember, you can take it with that deadlift. You can take it with the swing. Whatever is best for you. If you are new to this, if you're a beginner, you're not comfortable with the swing or you're not feeling the swing today, just take it to that deadlift. I know we're moving quickly through this workout, but we're gonna get you out of here before you know it. Shoulders back, core engage. Ready for that swing or deadlift. 30 seconds. Hinge it. 3, 4, 2, 1. Power it up. Let it drop. Remember, it's a hinge, it's not a squat. So slight bend in the knees, but drop in the chest hinge, and then you're locking straight up and down. So think if you're going from a hinge to a standing plank, lock it out. Like to use my breath to connect at the top, because that's where I lock out my glutes, lock out my hamstrings. Squeeze in the back. Arms are along for the ride. 3, 2, 1. And relax. Pedal those feet, team. All right, we got a little core circuit. I think it's a little shorter, but let's get it done. All right, team, so starting body weight. Grab a sip. Keep it moving. All right, we started with lower body because I knew it would be the most challenging. Well, depending on who you are, it is for me. All right, so watch me here. Three way knees. We're going side, center, cross. Side, center, cross. If you want to balance on something here, you can. You don't have to get super high. 20 seconds right. 20 seconds left. Cardio and mobility. Here we go. Side, center, cross. Now I want you to think about the core, but also that mobility right through the torso. Lateral bend, lateral flexion rotation. Right through here. Yes. Side. Feel that leg working, too. Also those arms. Last one, right here. Other side. Here we go. Side, center cross. You can go a little quicker, but remember, I want you to really get the movement through the core for mobility and strength just as much as we're getting that cardio right. Squeeze, cross. Three, two, one. And relax. All right, team, we're taking it to a kettlebell windmill. If you've never done a windmill before, I want you to keep it low. We got 20, 20 seconds each side. We turn that toe out. It's a little side bend. I want you to think of your yoga, right, like your triangle from yoga. If you're experienced with a windmill and you want to try it, take it up high. All right, Shoulder mobility. Arms are working too. We're working that oblique. But if that doesn't feel right for your arms, for your safety, or for your core, keep it low. 20 seconds. Here we go. 20 seconds each side. We call this spotting the bell. You're gonna look up at your hand or look up at the kettlebell or dumbbell, whatever it is you're using. It's only 20. And breathe. But really working those obliques but still getting that mobility. Right? Take it here. Can we get one more? Yes. Go ahead. Switch your sides, get set up, and I give you a second. Second in between. I know we've just been blowing through it. Take it up or take it down and up. Right here. Down and up. Yes. Keep looking up. We got one more. Yes. Team. Team. All right, I want you to take it down onto the mat on to your back, all right? With or without a weight, and you can do it either way. We're gonna do a little pullover crunch. I'm going to give you a few seconds to get down. You can just go here to here, either with or without the weight, especially if you're modifying that core. Or you can take it to a bridge, or we're lifting it up, we're bringing it with a pullover crunch. You do. You be where you are today. Extend one leg out. Here we go. 40 seconds. Deep core, little upper body. If you feel like you're pulling too much in that neck, I want you to support the head with the arms or take the weight out. And again, you can always keep feet on the floor or take it to a bridge. We got 40 seconds, so make them good. Take it here and out. Yes, you can. 10 to go. Deep core. I know. Yes. 3, 2, 1 and relax. Ha. All right, team, back to a seated position. One dumbbell or kettlebell. You can, if you're most comfortable with it, take it to a little twist. If that's not right for you, you need to modify. I want you to stay seated or I want you to hand off the weight side to side. Join me here. So any of those options will do with or without the weight. You can just do a Russian twist or hand it off side. The weight is going to pull you. I want you to stay nice and and pulled in. If it feels like it's too much in your back, take it a little higher or take it to that seated position you do. You be where you are today. We are almost done with this workout. Core focus. I wanted to have a workout where we really got focused on each set of muscles. Lower upper and core, but full body total. 3, 2, 1. And relax. All right, team, so we got a three way plank. If you need to stay on those knees, either here or here if you can. We're here. You're starting here. You're taking it here. Down dog is your last plank. So you get that stretch, then you're back down. Hold, hold, hold. Are you with me? Give yourself a little child's pose stretch. A little bit of cardio, a little bit of mobility, lots of core body weight. It's our last one before we go into our swing. Let's get it done. Core on the elbows, on the toes or the knees. Three, two, one. Hold it here. Take it up. Take it down, dog. Back to center. Back down. Hold it here. Take it up. Down, dog. Any of those will do. If you want to just hold one, that's okay too. Try to lead with one arm up and down and then the next time, take it other way. So I'm holding here. I'm going up. Left, right. I'm going down, dog. Back to center. Down, left, right. Let's go right. Left. Down, dog. Last one. Stretch it back. Yes, team, that was your core. Giant sets. Now you know why they're called Giant, right? Because we just blow through them. All right, one last time with our swing. You make it whatever it needs to be for you. If you're feeling too tired or if you're not feeling good about your form, I want you to keep it with the deadlift. If you can take it to a swing, go for it. If you are comfortable with a handoff swing, you have that option too. All right, 30 seconds. Last swing. Shoulders back. Hinge it here. Prep it. 3, 2, 1. Bring it up. Let it drop. So you're here. Regular swing. You want to try the handoff. You hand it off at the top. Now, you might not be able to go as heavy with that. So at the. If that doesn't feel good with your heavy kettlebell or dumbbell, you keep regular. It's just an option. Takes the arms out of it. Usually, if you feel your arms working too hard, really relax them. Pull the shoulders back. But arms are not lifting. We got three, two, one. Swing and relax. Pedal those feet. All right, team, we had three long giant sets. Lower body, upper body, and core. We're not gonna have a bonus move. We're gonna have a bonus giant set. All right? Three moves, only 30 seconds at a time. But here's the kicker. They're all compound, all right? You can do it. If you're not feeling it, you just pick one. All right, so we're gonna start. Watch me. Right here. You can march it out or get a real rest. We got side lunge press into triceps. Stepping into that side lunge press, triceps. Then we're gonna take it with a lunge and curl. You pick. You can do a regular lunge. You can do a curtsy, whatever you want. Curl with dumbbells or kettlebell. Then we're gonna do a plank row into a push up. I'm gonna give you some different options. All right? So keep everything close by 30 seconds at a time. 15 seconds of rest. 15. Finish it out strong, because then we are stretching and you are done. All right? Side lunge press and tries. If you want to just do the lunge or just do the upper. You pick your workout. Let's finish it out. Here we go. Step down, press up, triceps. 30 seconds. I'm gonna do a little twist with it here. Take it here. Yes. So we did a lot of back to basics with our giant sets. That's what's fun about giant sets is we can keep it moving, but we thought we'd finish it out with some compound movements. But again, make it your own. If that's not your thing or your beginner, you just pick apart. And here. 15 seconds to breathe. All right, Lunge and bicep curl. Maybe you're just tapping back. Maybe you're curtsying. I think that's what I'm gonna do because we haven't done that one yet. Either way, here we go. Lunge curl at the top. Nice and strong. Lunge curl at the top. You can go hammer curl like this. You can go regular. You can make them Two separate motions. Finish it out and curl you. Do you your workout, your bonus finish round. Bonus bonus giant set. Yes, you can. Five seconds. What do you got? Boom. All right, team one, heavy dumbbell or kettlebell? If you're not feeling this with the plank, you just take a regular row into a deadlift. All right? Or you can take it on your knees, but we got a plank row. We got a push up. Your push up can be knees, knees, toes, whatever works for you. This is your last 30 seconds before we cool it down. Bring it up. Three, two, one. Here we go. We got renegade row or plank row. We got your push up. Nice and strong. You got it, team. This is it. We got a lot of lower body on those first ones. Let's get upper body and core to finish it out. And also get that heart pumping because we can. Whatever you need to do to have good form on that push up for me. That's knees, and that's okay. Can you get one more? We got three, two, one, and relax. Stretch right back where you are. Sit back into those hips. Yes. Team, child's pose. I want you to reach those hands forward, relax your head and your neck. And then if you can't take a minute, take one arm under, a little stretch, and we'll switch that side right through here. Please make sure you get more stretching on your own. We're going to keep it pretty short just to make sure we get enough, but we all need more than we usually get. Right? Come up on all fours. Roll through. Cat, cow. Really take your time with it working through the back if you need to. You can be on those wrists or holding the dumbbells. Let's put one foot forward. If this is comfortable for you, I want you to lean and get a little hip flexor stretch. If that is not comfortable for that side, right through here. Please make sure you get more stretching on your own. We're going to keep it pretty short just to make sure we get enough, but we all need more than we usually get. Right? Come up on all fours. Roll through. Cat, cow. Really take your time with it working through the back. If you need to, you can be on those wrists or holding the dumper. You, I want you just to come up and stand on the wall and tilt it forward. But if you can, right through here and then come up to a standing position. Little hamstring stretch. You can do a little circle of the arms if you have the balance for it. Please make sure that you leave me a comment, let me know how you felt. I know A lot of you have told me, let's go other side, either standing or here that you like giant sets. I know we've had upper balls. Let's put one foot forward. If this is comfortable for you, I want you to lean and get a little hip flexor stretch. If that is not comfortable for you, for you, I want you just to come up and stand on the wall and tilt it forward. But if you can right through here and then come up to a standing position, little hamstring stretch. You can do a little circle of the arms if you have the balance for it, please. Body and lower body giant sets in the past that were pretty challenging, right? So I wanted to get it all in using our weights again. I know it's kind of fast and furious, but tends to be a lot of fun. Tends to go by quickly and keep that heart rate up so we get that metabolic resistance training, right? Bring it in right here. Slowly round it up. Take those arms up. Leave me a comment. Leave me a like. And of course don't forget to subscribe to me. Please make sure that you leave me a comment, let me know how you felt. I know a lot of you have told me, let's go other side, either standing or here that you like giant sets. I know we've had upper body and lower body giant sets in the past that were pretty challenging, right? So I wanted to get it all in using our weights again. I know it's kind of fast and furious, but tends to be a lot of fun. Tends to go by quickly and keep that heart rate up. So we get YouTube channel and make sure you check out everything in the description of this workout. Join us in the Body Fit Athletic Club if you're not here already now on the Body Fit by Amy app. The app is free to download. The Athletic Club is a membership. It is our own private community. You get all the extras, you get the method nutrition plan, you get live streams and Q&As with myself with Vivian, our Body Fit dietitian. You get recipes every week and you get an amazing community from all around the world. So join us there. You can also check out Body Fit Elite if you're looking for one on one coaching with me. Roll those shoulders back. Thank you so much for being here with me today. One big deep breath in that metabolic resistance training, right? Bring it in right here. Slowly round it up. Take those arms up. Leave me a comment. Leave me a like. And of course don't forget to subscribe to my YouTube channel and make sure you check out everything in the description of this workout. Join us in the BodyFit Athletic Club if you're not here already now on the Body Fit by Amy app. The app is free to download the app and out you did it. That was your total body giant sets with weights workout. Great job everybody.