38-Minute NO REPEAT Dumbbell ISO Fire FULL BODY WORKOUT (Day #16)

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your no repeat dumbbell ISO fire workout. This is a full body strength workout using your dumbbells where we're gonna start with a strength move. Then we'll add some isometric holds. Then we will add a fire round. Don't worry, I'm gonna give you lots of different options to work to your level and all those rounds go down in time. Are you ready? Let's do it. Go ahead and start just with a little march or a jog, whatever is feeling good for you to get your body moving. Let's get the blood flowing, get the muscles warm. You can roll through those shoulders the way it's gonna work today. We're going to start with this short dynamic warm up. And I always try to give you a little something at the beginning in the end. But of course, if you need more of a warm up or more more of a cool down, please get it. You're on your own. We all need more mobility and FL in our lives. I'm always trying to get you in and out, so I want you to be properly warmed up. But if you find you need a little more the beginning or the end, just go ahead and add that on. You can check out any of my other videos that may be helpful with that. So once we get warmed up, we're going into three quick circuits where we essentially have a couple compound movements. So that's usually an upper and a lower or an upper and a core or all of the above. So within that, I think they're pretty back to basics. But of course you can always just do one of the moves because we have a different variations on it. You can switch it up, but we'll start with a compound movement for 40 seconds. Quick little breather. Then we're going to take it to an isometric hold of one half of that movement. It'll make sense once we get there for 30 seconds. And then we're gonna switch it. Walk those feet in, hands on top of your legs. I want you to roll through your back. Standing cat, cow. Then we switch. The other movement will be the isometric hold and that first movement will be the active part. I know it sounds a little confusing, but I'm going to talk you through it as we go. And again, you always have the option to just pick one. Let's take those hands down if you can, or leave them here. Little petal of your feet. So we're gonna get a little stretch. Let's take it to a Squat and then stretch it up. If you can't be that low, totally fine. Just getting a little extension through the back of the legs and a little half squat. Then our last round is a quick 20 seconds of a fire round. So we're going back to that compound move. And I'll give you a little something to make it a little extra, but you can keep it back to basics if you want. Go ahead and walk those feet back if you can, to that high plank. If that's not right for you, drop to those knees or stay standing a little forward and back to get that core warmed up. A little drop of the hips side to side. And let's take one big step forward, if you can, to that world's greatest stretch, big reach. Take it down and then switch it other side. You can drop that knee down if you want. So you're moving either from the plank or the knees one more each way. So I know that sounds like a lot, but the good news is there's only a couple moves for each circuit. Breathe and walk those hands back. And a lot of the reason we did the compound movements. Slowly roll it up is so again, you have options. You can take it with just one. You can just do the isometric hold or the movement part of the ISO rounds. You can just do the regular for the fire. It's going to be no repeat because it's three to four different variations. But you can repeat if that is what's right for you, or just do one of the moves. All right, so I'm gonna talk you through each round and we'll have quick little breathers between each one. Not very long, but it doesn't have to be back to back to back. All right. As always, hit pause if you need to take a breather. If you need to catch your breath dropping weights or just keep it body weight, you do, you do. This is your workout. Be where you are today. Let's get one medium dumbbell. I want to show you what we're doing. First. We're going to go one sided. So my left leg is going to be in the front, my right leg is back, and my right hand has the dumbbell. So it's a lunge and a press. We're going to start with just a deep lunge and then out into a press. When we get our isometrics, we're going to hold the lunge first. 30 seconds just to press, then we're going to hold the press. 30 seconds of just the lunge. If that feels like too much, you can bring it down. When we go to our fire round, we're here to here. So if at any point it feels like too much, you drop to just the lunge or just the press. You take the weight to one to two hands between one or you breathe. Let's get it done. Go ahead and take it back. Here we go. Lunge it down and press it up. So we're thinking about Arnold press. We're going to wrap it in. Feet are hip distance apart. Slow and controlled. This is our 42nd round. So nice and wide. Getting low. Up and press. Nice and fluid. You do not have to rush this movement. We want that unilateral. So one leg, one arm. Having to really engage that core. 15 seconds. Just like this. Whoo. Balance, right? Speaking of core, bring it up. I like to have this hand out. Gives me a little extra. We've got three, two, one. Breathe for just a second. Rest that down. Now we're gonna hold the lunge while we press for 30. If you need to, you can bring it into a hammer or take it between two hands. But drop low in that lunge. Find a somewhat comfortable position. Let's do it. Here we go. So up and in again. It's going to play with your balance. If you need to hold on to the wall, you can. The idea is to be low in that lunge. You can hinge forward a bit if you. And if you need to go hammer press one side or two handed press. That works too. Either way, we're gonna get it done. I know it's gonna be a burner, but you're gonna love this workout cuz once you're done, you're gonna feel so good. 5, 4, 3, 2. Hold it up. If you can. Lunge it down. Bring it up. Now if you feel like you're arching your back, I want you to split the difference right through here, right if you can straight up. But if that feels like it's pulling you back, keep it right here. Okay, Here or take it to two. I know I'm feeling it too. Here or up. Ten seconds, core engaged. Nice and low. We've got a breather before the last 20. Three, two, one. All right, team, last 20 seconds. Hang with me for just 20 seconds longer. You're gonna drop it down, you're gonna press it up. Let's bring it in for a hammer press. Let's take it nice and strong. 3, 2, 1. A little quicker on this fire round. I know that arm is tired, so if you need to take it here, if you need to Take it. Just the legs or just body weight? Yes, you can. Up to you. Breathe. Three, two, burn. Oh, man. Catch your breath. Set that weight down. Shake it out. Right, heart rate. Yes. It's up there. All right, team, we're gonna do the same thing. Other side. So now you know what to expect. Try to go as heavy as you did. If you need to drop down, you can lunge and press. Hold the lunge, press, hold the press, or press and lunge. Fire round. Sounds really quick when we put it that way. Right, let's bring it in here. Core engage. Hip distance apart. 3, 2, 1. This arm might not want to stay up there, right? You might want to go here or give yourself a little balance. Now that you know it's coming, you might slow down just a bit. Right, wrap it in, core. I know everybody out there has good form and you're not rushing it, but something about knowing it's a long, muscular endurance set will really help us focus on that form. Breathe. 10 seconds. One, and then the other. Feel what's happening as we wrap it in. We get that chest working as well. All right, team, breathe for just a second. We're gonna hold it down. 30 seconds, hold the lunge and press. If you need some balance on the wall, go for it. Then we'll switch it back to back. Here we go. Drop it down in three, two, one. Here we go. Press it up. Remember, you want to be comfortably in that lunge. So even if you're here, hinge forward a little bit and keep that front leg working. If you can be even lower. Great. If you need a little balance on the wall, go for it. Yes, team. I know those isometrics burn. That's why it's called fire. This should be the fire round. Right, Bring it up. Bring it in. Five, four, three. Hold it up. Lunge it down again. If you don't feel steady, bring it down halfway. You're still going to get the chest and shoulder working. You're still going to have the isometric in your upper while we work the lower. Right, if you need to take it here. Right, remember, we're gonna get a breather before we go into that fire round. We got three. We got two, one. Shake it up. All right, team, I know fire round two. Hands or one. Remember, we're gonna lunge it down. We're gonna press it up strong. Let's keep it hammer in nice and tight. Step back in. 3, 2, 1. Here. Hand up power. So this is where you can really use the legs to get the power. Remember, Two hands works, too. I know. They're tired. Bring it here. Bring it up. The nice thing about this move is we kind of forgot how much our legs are burning, right? Because that arm. 3, 2, 1. Catch your breath. Maybe you're like, Amy. No, I feel my legs, too. I know. Shake it out. All right, team, quick sip of water. We're taking it to the mat. We got a little core. All right, so we got some upper push. Now let's get some upper pull while we work that core. Now, I want to preface this saying W. We're getting some rows from a plank position. If that is not right for you, you can do everything we're doing alternating from here and just a little knee dip from here or on your knees. One heavy dumbbell should do it. Maybe I'll keep my medium close by. Watch me here while you're getting into place. We're going to hold that plank. We're going to do a row, going to do a little knee dip. We're going to do a row, we're going to do a knee dip. If at any point you need to stay on the knees, you can just bring one leg up instead of dipping down, then we're going to hold that knee dip, and we're going to alternate our row. Then we're going to hold, right, for 15 seconds. This one's challenging, so again, if you need to have one knee down, you can, and then hold for 15 seconds. Then we're going to put it together. Back to basics with your regular. You don't have to do anything crazy with it. Maybe I'll give you a little option for a jump. All right, join me on the mat. If that all feels like too much. Pick some things. Pick some things to do on your knees. Pick some things to do in the plank or take it standing. Go ahead and join me here. Bring it up into that high plank if you can. Here we go. We got a row, we drop those knees. We got a row. We drop those knees. What I want you to be thinking about on this one is bringing that elbow up to your side and in that good plank position. What I'm not doing is letting those hips move a lot side to side. We are going to have a little bit of movement as we row, and that's okay. But I'm still staying really connected, really zipped up tight in my quads, my hamstrings, my glutes, and tight in my core. 10 seconds to go. Row. And knee dip. We got row. We got knee dip. Three, two, one. Everybody stretch Stress. Stretch those wrists. We're going to take this one. Have a little more breaks in between because we're in the plank position. All right, so let's bring it here. Here's what I want. You're going to bring on your knees here. So almost like a bear plank. If it feels like too much, I want you to do the row from here and just hold it. But if you can, you can. We've got 30 seconds. Alternating your row. Bring it up. Holding the knees up. And switch. So, again, it's not quite a bear plank. It's more just like holding that knee dip right here. Take it up. Yes, team. I know, right? Do you feel that? Lower core activation, having to stay in nice and tight, stay lifted. A little different than just our regular plank. Right, take that row. 5, 4, 3, 2, 1. Stretch it back. All right, team, this is where it gets challenging. We're going to hold that row for 15. Let's just hold. And then if you feel like you can do the knee dip, go for it. 15 on the right, 15 on the left. Let's bring it up. Find it here if you're able. Hold it here. If that feels good, drop those knees. Yes, team. I know it's hard. You can also just drop one or two. We got five. Keep that row in. If nothing else, keep the isometric right here. Stretch it back. Ah, that's hard. Please don't force that. If you're not feeling steady, just hold the isometric row. From all fours or from the plank. Let's get ready. We got 15 seconds. In three, two, one. Hold it here. And then if you got it here. Yes. You're gonna feel a little off, Right? That is normal right here. Squeeze. I know. Keep it up. 5, 4, 3, 2, 1. All right, team, back to that row. If you want, just row, row, knee dip like we did before. If you want to add a little jump, I'll show you how. We got 20 seconds only. Let's finish it strong. In three, two, high plank. Here we go. Two rows this time. Knee dip. If you watch, Take it here. Knee, dip, jump back, row, row, knee, jump, jump back. 5, 4, 3, 2, 1. That jump almost felt easier, right? Yes. Team. Catch your breath. Grab a sip of water. I know. How we doing, team? Heart rate is up there, right? That's one circuit. I know that felt like it took forever, but also felt like it went fast. Here's what we got, team. We're bringing it up onto our feet. I want a medium dumbbell. I want you to watch me. Two options. Here we're going to do a PAA swing into a tricep. So this is what we're going for, but I'm going to give you two options. So it's sort of a half sumo deadlift, but then a swing all the way up behind the head, and then you drop it back swing. So my toes turn out, but I'm hinging, powering the weight up and then slowing down tricep over the head. If that feels too weird for you, I just want you to go down, press and tries. Down, press and try. So you may want want to go with something a little lighter. Then we're going to hold that PAA for triceps overhead. Then we're going to hold the triceps for paa. Yes, it's going to be tough, but you can do it. Then we got a fire round, which is really just a regular round. All right, team, so right hand going through the legs, either with a squat, all the way up press, or with a swing. Here we go. So hinge it, Take it down, up. So hinge down, up. So as you're dropping down right about here, core is engaged. And then stop it the top with that hand behind the head. So power. I know that's a little tricky because what we normally do is. Right, so just this first round, this 42nd round is the swing. Then it turns into a PAA. Okay, so we're here. We got five, four, three, two, one, one. All right, team, so now we're going to hold that PAA squat down for 30. Top hand is here behind the head. If you need to take it between two hands, but keep that dominant hand there or two hands on either side. All right, we got 30. And then we hold the tries and we take it into a paa. So down in that paa. Here we go. Behind your head. Bring it up. Let's go for that burn. I know you can do it. And breathe. Guess what? When we get to our next ISO, we're going to take it two hands for the ISO. Hold right through here if you need to. You're holding that paa. One hand if you can burn. Yes, team. All right, hold it with two hands, either here or behind the head. Here we go. Down and up. Two hands. You can do it. If you got something super light, you want to keep it at one, but this gives us that tricep burn. But we get a little more support. Right, Breathe. Yes, Team, guess what? We're gonna go into that fire round. We're gonna keep it right here. In five Four, five, three. You rest. Watch me here. We're going down and up. No swing. Remember I said that swing is just your first round. So let's take it for 22. Hands are one behind the head. Here we go. I'm gonna go one up and down. So we get that. No repeat, right? Similar movement pattern, but different burn tries. Yes. Three, two, and one. Oh, man. Shake that out. Across. Yes, team. All right, so if you're following along at home, which you are, we're gonna do all that on the other side. All right, so we get our swing, we take it here, we're gonna take it, hold and try if you can hold it here. Otherwise hold it here. I know that's technically a repeat, but I'm going to give you something. Something different with your plie. Then down and up for both. Fire round. Just your tries, just your place. Get ready. It's a swing. Three, two, hinge. Here we go. Power up behind the head with tries. Let it drop. Power up. So watch. It's a little half squat, then a hinge. Sumo hinge. Swing right through here. If that doesn't feel comfortable for you, you're worrying if you're doing it right. Just take it to the press and the tries. Totally fine. I can already tell this left one is gonna be trouble in a good way. I'm gonna need a little extra help, and that's okay. Right through here. Power through, huh? Yes. Power through. Burn. Last one. And relax. Yes, team. All right, so we're gonna hold that plie. We're going tricep with one arm. Try to keep it with one arm if you can, just so we're not repeating. Then we're gonna hold with two hands. And that plie instead is just a little heel lift. So we get those inner thighs. Let's take it here. Hold that plie. Here we go down. What might help this hand here, what also might help is to go to a little bit of a diagonal, right, Instead of just straight back here. Take it here. Safety first. Be aware of where that weight is. Sometimes that angle makes a difference. Yes. Burn. Three, two, one, Two. Hands right here. Stay low. We're gonna lift. We're gonna lift. So ISO triceps. Try not to rest it here, but if you need to. I get it. Try to keep it here. Right, so those triceps are still working. Elbows pointing forward while we plie or little heel pulse. Heel pulse. Yes, team, we're gonna get a 10 second breather in five seconds. Keep it up, keep it in. Three, two, one. Breathe we got fire, round, power, triceps, power, plie. Try to go one hand if you can. 20 seconds is all we need. In three, two, one. Here we go. Down and up again. If you need two, go for it, but don't come at me if it's repetition. I get it right. Burn. I'm gonna try to keep it with 1. 5, 4, 3, 2, and breathe. That was a tough one, team. That may be the one in the comments that you guys are going to tell me. Oh, man, that was too much. Amy. I get it. I get it. That's why I want you to take the option that works for you. Be where you are today. You notice that with me, two hands or one or taking it body weight, whatever you need. Meet me on the mat, team. Little breather again. What do we love about this? We're not feeling those legs as much, right? My upper, my core. All right, team, so join me here. Sit first and watch me. As we're getting into it, we have our one of my favorite combos. Just your basic chest press. Elbows in, and here. I know you're going to feel those tries because we just worked them, but here we go. So watch me. We're gonna start with a chest press and a bicycle again. If it feels like too much, you just pick one. Then we're going to hold the press about halfway, taking it here. Then we're gonna hold One bicycle for 15. One bicycle for 15. If you want to switch up your grips on your press, you can our fire round. We're just gonna take it quick and narrow. We're gonna bring those elbows in. We're gonna move those feet fast with good engagement. So join me here. Go ahead and get in your brain, what that's going to be for you. You're gonna push through. You are strong. Those muscles might be a little fatigued, but you got this. Here we go. Start with the bicycle. Find the rhythm as you're ready. Right through here. If you're modifying, you can just do a march or a bridge. Maybe that's a better option. Oh, man. Kind of wishing I had my tens and not my 15s, but I'm gonna go with it, guys. I'm gonna go with it. Right here. Here we go. Always drop down. That's what I'm gonna tell myself, but also I'm strong. My kids weigh a lot more than this. Pressing them over my head while I'm doing a bicycle, but still. 5, 4, 3, 2, breathe. Rest those weights down if you need to. All right, we're gonna hold the Press. All I really want from you guys is to hold it just a couple inches above. All right, Squeeze. If you need to drop them down. I get it. But try to hold them up. Bicycle going regular. Really think about tucking that pelvis in. I can't even get them up. Engaging that core. Hold them up. Here we go. Think about your core. Think about your core. I know. Little hips to ribs. If you need to go a little higher, that works too. It's not quite the same from here. We really want a little bit of that elbow flexion, but if you're starting to lose form, take them up to here. I know. I feel it, too. Or halfway. Five, four, three. Drop those weights down. Hold that bicycle. Fifteen. Here we go. Up and in. I'm gonna turn them in at the top if you want to add that in. Yes. Strong. Ha. Switch your legs right here. 15 mean. Hold that bicycle. Take that knee. Is it too close to your chest? Take it away. See what happens in that core when you do it. Not here to here. We got 5, 4, 3, 2, 1. Ha. Fire. Round, team. I know. I'm switching to my tens just to make sure I have good form. Elbows are in this time. Straight up. Lots of tries. Lots of chest and shoulders. I know we're feeling it, but we're going to get it done. 20 seconds in 3, 2, 1. Narrow and fast with those legs. Can you get a little more of a bicycle feel while maintaining that good core engagement? I don't want you to be all over the place, but can you pick up your pace? Right through here. We got three, two, one. Stretch it out on the mat. And my heart rate is up. I don't know about yours. Okay, bring it up. Grab a sip of water. Yes. Yes. All right, guess what, guys. We got one more round, and we're starting from the ground. We're bringing it up. So here's what I want you to think about. Medium weights, you can just go one. I want you to think of that first round where, while you're shaking it out, where we did that lunge and that press. You can just do one. If you want to do two, which I'm going to try to do, we'll see how it goes. Here's what we got. We're in a half kneeling position. If that is not right for you, I want you standing and you're going to do a hinge curl and then come up out of the deadlift. So it's a little half hinge curl from the on the bottom, if you can. We're Gonna hinge, curl, step it up. Hinge, curl, step it up. So a lot of the back of the legs, glutes and hamstrings. A lot of core engagement. And then we get biceps. If you need to come up out of it at any point, go from there. Then we're going to hold the half hinge right through here. We're curling from an angle. Then we're going to hold it here. Right through here. Then we got a fire round. All right, we're gonna make them quick. You can do it. Hang with me. Let's get ready. You're gonna hinge and curl. Remember, you can just do one dumbbell. If you've got it. Whatever foot's forward. Your other hand has that weight. If you want to, just do one side or drop to one side. In three, two, one. Hinge, curl, step it up. Down and hinge, curl, curl. Step it up. Up. And you do not have to go as fast as me. Right through here. Step it up. Leaning into it. Step it up. Yes. Take it up again. Team, if you're modifying, I want you to think hinge, curl, come up out of it. All right? 3, 2, 1. Hold it right here. Go ahead, give yourself a breather. Here's what it looks like. Half lunge, half hinge. We're gonna curl, Then we're gonna drop it down. Step it up. All right, 30 seconds. 30 seconds. I'm gonna try to hang out with two dumbbells, but you can drop the one if you want. Here we go. Hold it here. Curl. And here it's bothering your back. I want you to come up out of it, but if you can, it's a curl from a hinge position. And a little half lunch. Yes, team. Now those legs are burning, right? We kept talking about, oh, my arms are burning so much in these first two circuits. My legs. But Here we go. 5, 4, 3, 2. Hold it here. Here. Drop it down. Step it up. Hold it here. Drop it down and hinge. Step it up. Down and hinge. Step it up. You can also just go hinge. Step it up. Keep it here. Yes, team. Holding that platter like you're holding a tray of drinks, but you're gonna spill them at the bottom, right? Spill level. 3, 2, 1. Now I'm gonna switch to one dumbbell. You do you. We're gonna go hammer. We're gonna bring it in, bring it up, bring it up. Lots of power. Don't forget about that hinge. It's 20 seconds. Let's get it done. Three, two, one. Here we go here. All the way through to the floor, all the way up. Hinge it down. All the way up and up. If you need some balance, take it here. Fire. Yes. Three, two, one, Boom. Did I mention this is the only move in our last round? I know. And breathe. Stretch it right through here. Where's that heart rate? Yeah, it's up there. All right, team, can you hang with me for that other side? Remember, we're going to start low. Now again, if you want to do one, dumbbell, that outside dumbbell. If you want to try with two, that's what I'm going to try. Go for it. Otherwise, one is fine. You just want to go to the mat, right? Let's take it here, team. All right, so we're here. Hip flexor. Stretch out of that hinge curl. Step it up. Hinge. You're gonna low down from the half. Kneeling is where we get that hinge. Then we power it up and through. We are almost there. Let's get it done. Drive up through that front leg with the hinge. We get hamstrings and glutes. We're getting everything working. Three, two, one. Hinge curl. Step it up. Hinge curl. So I'm going to come out of it for the step up. I may have done something a little different. Down curl. Maybe we have them up on the last one, but that's okay, right? I'll notice when I'm editing, right? Oh, slightly different, but that's all right. We're tired. Down hinge again. Starting to feel like too much squat. Curl at the bottom. Bring it up. Squat or hinge, really, it's kind of a half. Half squat, half inch. Yes. Relax. All right, team, so we're here. We're gonna hold. Slight bend in the knee. Think of it as holding a kickstand, but maybe even a little lower. And we're curling. Then we're holding it here, and we're stepping it up. We're gonna hold that platter. Then we got fire. That is it. 3, 2, ISO, hold, curl. Here we go. Bring it up and down. I want you to really think about that core. Core. I know the leg is burning, and I know you're having to power through. Maybe it's just one side with that curl, but what's happening here, it's keeping your back stable. So pull those shoulder blades together. Think about your core being where that stability and that power is coming through, especially as that leg is shaking. 5, 4, 3, 2. Hold them out. Drop it down, hinge. Bring it up. Drop it down. And Hinge, Power it up. You got this, team. This is it. Hold them here. If you need to turn them here or drop to one. Yes, I know. Burn. Yes. Five, four, three, two. All right, team, switch to one. If you want all the way down, you can start from the top, but I want you to touch that weight down, curl it up with the knee all the way down. So we get the hinge, we get the deep lunge, we get the curl, we get the power, we get that heart rate, and we get it done. 20, 20 seconds only. Let's take it down and then up. Fire. Here we go. Bring it up. Hammer. Curl, all the way down. If you can touch the ground so you really get that hinge, go for it. That's not right for you. Just tap it back, bring it up with or without the knee. Yes, team. Boom. Three, two, one. Ha. Legs. Yes. Stretch that right. So I wanted to program something that wasn't just a deadlift, but wasn't another lunge, right? Did we do it? We got it right there. You know what, team? I think we got time for a bonus motion. What do you think? Let's add a few isos. Take those weights to the side. We don't need them. This is it. You need to go ahead and be done. I totally understand. If you can hang with me for 60 more seconds. One more minute. That's all we need. Let's get a little core, all right. And some isometric. So we're gonna take it here. We're gonna go plank, jack. Knee, knee. We're gonna rotate, side, plank. Up to you. Plank, Jack. Knee, knee, rotate, side, plank. If you're feeling spicy, you can take it. Plank, Jack. Bring it up. Knee, knee, side, plank from here, or side, plank from the elbow. You can add a little plank press in between, but it's up to you. This is it. Team bonus move. All core, core. A little bit of upper. Those legs are probably feeling it too, but let's get it done. Last 60 seconds. In three, two, one. Here we go. Plank, Jack. Knee, knee, rotate, side, plank. Hold. Isometric. Back to center. Here we go. Plank, Jack. Knee, knee. Rotate, side, plank. Hold right here. Plank, Jack. Bring it up. It up. Knee, knee. And of course, all of this can be on the knees, right? You can go tap, tap, knee, and rotate right through here. If you need to be on all fours, if that's where you are today, go for it. You're still getting that core. You're still getting that mobility. Here we go. Out. Boom. Lots of obliques. Let's get it Done. Knee, knee. Ten seconds. Right here, team. Yes, you can. Let's go. Three, two, one. And relax. Oh, man, my heart rate has been up the entire time. I. I don't know about you. Hope you're feeling it like me. Go ahead. If you were able, I want you to come up in that little modified Cobra right through here. If that is not right for you, you can stay on all fours. Get a little stretch. If you'd rather get a little more, bring those elbows to the side. Press it up here. Up. Dog or cobra, Let the shoulders drop side to side. And while we're here, bring one foot up. You can actually roll to your side to do it. Let me move this. Bring one foot up. If you can't get that foot, that's okay. Just bring it back and get that little hip opener. But if you can grab the back, rest your head. Little stretch right here. Yes, team. And let's slowly roll that to the other side. However you want to get there. I'm going this way so you can see me, but other side. Quad stretch or hip opener. Even if you just get it to here, that's okay. You don't have to grab it to get that mobility work. And of course, I'm keeping this cool down pretty short so we can get you in and out. But please get some more mobility work on your own. 3. Following my calendar, day four is where we really focus on active recovery, mobility, flexibility. But I have tons of mobility workouts short and long. Go ahead and come up on all fours. Sit back into that child's pose. Big stretch. Press those shoulders down. So don't forget about mobility and flexibility. I try to sneak it in as much as I can into these regular workouts, but I know we all need more. Come up, roll through that cat to cow a few times, and we'll roll back onto those feet. Thank you so much for joining me today. I know this is a little bit longer of a workout. Roll back onto your feet. Pedal those feet here. But please know that I'm so proud of you. Whatever that looked like, whatever that felt like, slowly roll it up and just put proud that you showed up. If you showed up today, you are successful. Couple little rolls through the hips. Make sure you check out all the links in the description below. Check us out in the Body Fit athletic club on the Body Fit by Amy app. Don't forget to leave me a comment. Leave me a like. I love hearing from you. And of course, head over and subscribe to my YouTube channel so we can get more people moving and moving in a way that feels good for them. Big stretch. Thank you for being here. One big, deep breath in and out. You did it. That was your no repeat, dumbbell ISO fire workout. Great job, everybody.