39 Minute Total Body Giant Sets with Weights at Home Workout - LEAP DAY 11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body giant sets with weights workout. In this workout, we're going to be working with dumbbells and kettlebells. If you have both, use them. Otherwise, just use what you've got. And we're working in giant sets. So we're stacking exercises of the same muscle groups on top of each other for a full body burn. Of course, I'm going to give you lots of different options. So listen to your body and work to your fitness level. You ready? Let's do it. Let's start just by getting our bodies warmed up. Just want you to start just by moving, shaking everything out. Try to let go of any stress or anxiety, anything that you're thinking about with your to do list or things that are on your mind. Let's just clear our heads. Let's just be present here today. You and me working our bodies, getting stronger and feeling better. So the goal at the end of this workout, of course we want to work hard, but is to feel better than when we started. And I think we can do it. So as always, I will remind you this is your workout. You do you. So I'm going to give you lots of different options. Let's open those arms here. I want you to use the options that are best for you and your fitness level. And I want you to be where you are today. Let's step it out right here, meaning where you are on your fitness level, but also where you are today, what you're feeling, what you need out of this work it workout. Maybe it's just the movement. Maybe you're trying to get stronger. I encourage you to go heavy. Maybe you want the muscle endurance. And again, maybe you're just here to get those endorphins going and get those physical and mental health benefits that we talk about. Let's take it up. Straight up with an eye, then arms out with a Y, then out with a T. Your goal here is to be nice, good posture. Bring those arms up behind your head as much as you can without arching the back right. We want that core here. We just want that shoulder mobility. We're all pretty tight through here. We can add a little hinge with it, little drop. I down, Y and T. Let's get one more, take it here. I, Y and T. Now that those arms are out, let's take it flat back down and round it up through here. Flat and around. Keep it going. Let's go one more right through here. Hold it underneath. Roll those Shoulders right here. Here we go. And walk those feet in. I want to do a little standing cat cow rounding through. And then we're going to take it down to the mat. So if you can take those hands out, walk out into that high plank position. If that's not right for you, drop to those knees. But if you can, we're going to be right here, and we're just going to alternate our world's greatest stretch. So watch. One big step, open up the hip. Reach up, take it down, and switch. Now, this can be whatever you need it to be. If you want to keep the knees down and just get a little step, a little open up reach, all of that is optional. You find what you need. If you want to just stay on all fours and get a little stretch hip opener that way, that's okay, too. We're getting core, we're getting back through the spine. We're getting legs, we're getting arms. That's what we call it. World's greatest strength stretch. Right, One more each side, Then we're up on our feet right here. Step it in right here. Slowly round it up. All right, team, so here's what we got. Tap out and reach. So giant sets. Often when we talk about giant sets, we're talking about three or more exercises, because we think of supersets as two. But often it just means that we're stacking, right? It's very similar to a pyramid stack. Here's what we're doing today. We're keeping it. Similar muscle groups. Sometimes we alternate. Sometimes we keep it in the same muscle area. Similar muscle groups. Some. Some things have right side, left side, and we're going to be alternating between dumbbell and kettle bell. We are going to think of it like those 30, 30, 30 workouts, or like our pyramid stacks, where we're stacking with minimal breaks. A few breaks here or there, but of course, listen to your body. If you need more of a breather, take it. So we're gonna have two exercises, essentially, that we go back and forth on. So it'll feel a little bit like a superset, but we're stacking it into those giant sets. All right, so we'll have some lower body, we'll have some upper pull, we'll have some core on some lower body, we'll have some upper push. We'll go back and forth down and up from the mat. And again, I'll give you lots of different options. All right, so 30 seconds at a time, but you're going four rounds. I know it's going to feel like a lot. But I want you to grab a heavy to medium kettlebell or heavy intermediate dumbbell. Watch me. Your first round, right leg is going forward. We got our right side forward lunge. It's only 30 seconds. If that's not right for you, you step that left leg back, do reverse or tap back. Then we keep that right leg forward. We have that kickstand deadlift. Then we'll go same thing, other side forward lunge, kickstand deadlift. Then we'll do each other one more time. So everything gets too round, but these right side, left sides are gonna feel a little longer. All right, so right leg is in the front. Either way, with this lunge forward. 3, 2, 1. 30 seconds. When we switch to that left hand with that kettlebell, we'll give ourselves a couple seconds to switch. So don't worry, you don't have to rush switching the hands. I know it's a lot to be holding a heavy kettlebell for two minutes straight right here and take it down. So again, these are going to feel longer because we have right side, left side kettlebells on that side. Remember, it's core stability. Good. Relax. Take it here. Kickstand hinge and bring it up. Looks like this. I want everybody to do the kickstand on this first round. I'll give you the option on round two to take it to a single leg. So again, having the kettlebell on the inside, you can keep those hips square. You can still push through that front heel, right? Drive the hips to the back. Different than the lunge. It's a deadlift. Breathe. One more. Give your hand a break. Let's switch it to that other side. Super quick right. So left foot going forward. Forward lunge, then kickstand deadlift. Let's grab it here. In three and two. Catch your breath. Here we go. So you're probably going to feel that heart rate pretty quickly. You know, often with lunges or something that's a little higher muscle burn, we're a little more intense, I should say. I'll front load those. I'll put those in the beginning of the workout. So we have Woo. Burn the. We get that hard stuff out of the way. Yes, you can breathe. Forward lunge is challenging. You gotta really be aware of that balance and use this hand if you need to. All right, team, set up left foot forward kickstand. Drive it up. Kickstand. We're gonna do each one one more time after this, all right? So don't let that scare you. You got it? In you, you know, they go fast. Even though we're stacking 30 seconds, it's kind of like 20 seconds, right? We can do anything for 30 seconds. Drive it up, take it here and breathe. Last one. Boom. All right, switch to the other side again. One more time. Forward lunge, kickstand. Forward lunge, kickstand. Couple seconds in between to switch our hands. In three, two, one. Here we go. So what's nice about this having the right side, left side, is it's not gonna feel. We won't feel the burn as much because we're switching sides. I'm sure you're feeling it because both legs are working. But if we did four rounds of 30 seconds all with the same leg brush, right, we'd feel that. And that was almost my plan. We were almost going to add a curtsy, but it's coming later. Breathe. Yes, team. Remember, in this forward lunge, you can hinge into it just a bit. Here we go, team. So you can go kickstand or single leg. Looks like this. Find what you need. Now, you may think that this is more challenging and it is for your balance, but you might feel that gluten hamstring more with the kickstand. So what do you need? Do you want to challenge your balance more? Maybe you have a little better form here. You do you. It's your workout. I really love both, so I'm doing both. Last one and breathe. Set it down. We're going to switch hands one last time, and then we're going to some upper body team. So don't worry. Forward lunge. My heart rate staying up. And kickstand or single leg. Here we go. Now, when I say you can hinge a little bit on that forward lunge, what I don't mean is rounding in the back, right, Keeping that chest in open. But what I do mean is don't be allowed to go forward into that forward leg, right? Drive it up. Yes, you can. And here, drive it down. Boom. Or not if you need it. Last one last time. Kickstand or single leg? Right here. Upper body's coming up. So that lower body is going to get a breather. And nothing except maybe that second lower body round is going to feel this long. It's only feeling long because we got right side, left side. The other ones will flow along in a different way. 5, 4, 3, 2, 1. Yes, team. Set that to the side. All right, quick sip if you need it. Grab that water. We're going to some upper body followed directly by some core. These are feel shorter because we just have two rounds of those giant sets, those stacked exercises. So come down on your back. Oh, no. Come standing with me. I want you to put those heavier dumbbells, if you got them, on one side. And we're gonna have the wider ones over here. So this one's a little tricky in the sense that we have to switch. So we're gonna start with our gorilla row. I want you to pull from the ground, actually, low row, two hands here. Then we're gonna take it here. We're going with a bicep curl. Second round, we're going to take it to a plank row, and we're gonna go hammer, curl, in and out. All right, so it's a little different. Keep them close by. We're gonna pull from the ground with that row. Then our second time, we'll take it to a plank. We'll go right to the curl. We'll go in and out. Wrap that core, hinge it here. In 3, 2, 1. 30 seconds, pull those elbows up. Now, I like a wide stance here, but if it feels better for you to be here, I want you to pull those weights by your hips, right? What do I mean by that? Right. Not here. Pull them back weights here so that core stays engaged. And we're pulling with our lats either from the middle. 3, 2, 1. Bend your knees. Just add them down. Bend your knees to grab these here. Here we go. Biceps. So as quickly as you can get into it, but don't stress. I want you to have good form. Even though I know we're stacking these exercises like a pyramid stack, like a superset, right? And you see giant sets in different ways, kind of like supersets or even tabata, things like that, where we take a lot of liberty as fitness professionals if we want to make it one way or the other. 3, 2, 1. Back to that row. But we're taking it from a plank position. If that's not right for you, you keep it up top. 3, 2, 1. And we're here. If you'd rather take it here and here, I know that feels a little better in my hands, but it depends on what your wrists like and what kind of floor you have, too. So sometimes you see giant sets, and it's always three or more exercises. I have some workouts like that. Sometimes you see them alternating between two. Sometimes it's completely different exercises of completely different muscle groups. All it means is that we're compounding relax those exercises to keep the heart rate up and keep that good burn. We're hammer Curl in, hammer, curl out. Bend your knees to grab these last 30. Then this one's done in 3, 2, 1, up. So we're stacking all of that up. Upper body pull. Right. So we had our rows, we had our curls, sort of our classic upper body pull that we talk about. We're in. This one's challenging. Right up and breathe. If you need to alternate, remember, you can. Yes. One at a time. We got three, two, one, and relax. Oh, man. Team, shake out those arms and back. Join me down on the mat. Here's what we got, team. Two exercises, stacking in a giant set for core with the dumbbell. But if you want to keep this with just body weight, you can do that too. It's our pullover crunch. So if you're modifying, you can just do it with a bridge. But if you can, can pull over, crunch it here. Everything down, everything up. Then we flip it right over and we've got a pull through plank. You can also do this on your knees. So if you need to modify, do what's best for you. 30 seconds. 30 seconds, four times total. Join me here in three, two. Pull over. Here we go. You can just bring the knees in or again, take it to a bridge. So we are sneaking in a little upper right to get here. And I'm tapping my toes down. But if it's better for you, push them out, you can go here. What do you got, team? Here. Boom. Three, two, one. And relax. Come into that high plank. Here we go. Pull it through. Yes, you can. And here. Now, if you're new to exercise or you need more breathers, just take them. You can always hit pause. You can always just do two sets or one set of each to my two sets of each. Two sets total instead of four. You do you. What do you need? Maybe you need to slow it down, get more of a breather in between and have really great form. Relax back down. Same thing. Here we go. Give yourself time to get set, pull over and crunch again. So many options. Just tap the toes down, add a little lift, extend them out up to. You can keep this pure stabilization without moving through the spine. Or you can add that extra. Yes. Burn. I know, I feel it too. Taking it here and here. Remember, with or without the weight, weight is optional. Last one. And breathe. Take it over. Team, we're here. Knees or toes, pull it through. So what I want on this is I want you to really have to reach far. So try to get it reach underneath and then pull. So yes, we're getting a little bit of that hip movement of those obliques. But we're trying to stay as stable as we can front into the mat to do that and breathe. Reach. Dragging the weight across again. You can be on your knees. Can be no weight. You can just reach for it. 5, 4, 3, 2, 1. Stretch it back, team. Yes, I know, I know. Set those weights to the side. All right, team. So little mini set in itself, but we're only getting two. We're going to do a deadlift and then a swing. So if you've never done a swing before, I want you to stick with the deadlift. We're going to start with that cuz that's our prep move. One heavy kettle bell. We dumbbell. I'm going to bring up my 35 today. And your deadlift is here. We're going to pull those shoulders back and have that weight right in the center. You can also do this with dumbbells. We're going to stand up straight here. Drive the hips to the back. So join me here. Grab that weight in 3, 2, 1. Stand up. Connect with the core. Glutes and hamstrings and down. Things to think about. It's not a fold forward, it's drive the hips to the back. One of my favorite new cues. As if you're trying to shut the car door with your booty. Right? Shut it. So it's not a full forward. If you're standing up against a wall, you wouldn't be able to do this movement because you have to go through the wall. Right? Squeeze shoulders pulled back. Paint the front of the legs. Last one done. And relax. All right, team. So you can stick with just that. Obviously we did that with our kickstand and our one leg. But if you want to do the swing, if you're comfortable with the swing or you want to try it, we're gonna drive it up, lock it out, let it drop. Powered through the back of the body. Posterior chain arms are along for the ride. They're not doing the work. But squeeze those back muscles down and back. Lift with the core. Let's do a team. Take it here. We're gonna prep it. Three, two, drive it up. Here we go. Deadlift or swing? Deadlift is totally fine if that's a better option for you. If your power comes from there, that's okay. If you want to make it a true power move with the swing, go for it. But find what works for you and your body. Use your breath. That helps us drive it up. Helps you connect. Connect with the core. Helps you know when to stop that movement right here. Yes, you can. Three, two, one, swing and relax. So remember, when we're stopping our swing, we're not swap stopping in midair. We're making sure that we set it down. Grab a sip of water, team. That is what it looks like. Grab some water. So we've got a lower body set. We're coming up on another one with right side, left side. So it'll feel long, but it's really not. Then we got some upper push and some more core. Join me over here. We're gonna take it with some dumbbells. All right, team. So two dumbbells if you got it. But if you need to switch to one, that is okay. Here's what we got. We're gonna try to rack these dumbbells here for an offset squat. So we're going to put this toe here. You're a little bit staggered, almost like a kickstand. And you're going to squat it right through here. Then we're going to drop these down that leg that was up top. We're going to take it into a curtsy lunge right through here. So I'm actually going to try to lead with my heavy ones. We've got right side hands get a break. Left side hands. Get a break. We do it all a second time. All right, team, it's going to move quickly. I know going to feel like a lot in the moment. But hang with me. If you need to drop a weight or two or take a body weight, that's an option. If you need to keep these low during that. Off sweat. Off sweat. Cuz that's what we're doing. Offset where we're sweating, you can. But if you want to rack them on the shoulders. Step it back. Here we go. So we're here. So your offset squat just like it sounds, right? We're staggered sometimes we just call it a staggered right. Your offset one foot back kickstand squat sometimes. And you're making sure that you're still sitting low with both. Even though that flat foot is taking more of the weight, it's only 30 seconds. Really use your core to stabilize breathe. Can we get one more boom. And let's take it here into a curtsy. Now if the curtsy is not right for you, a few options. You can just tap it back right tap and here. Or regular lunge works too. You do you. But we're trying to get low with it and into that hip. Same leg doing the work. Right. I know it's tempting to want to keep it High. But if you can really drop into that back knee, push out of that hip. 3, 2, 1. Give your hands a break. Catch your breath, team. I know, right? We're gonna rock them again if you can. Other foot here. So again, a little bit of a kickstand up on that toe. This leg is doing more of the work. It's only 30 seconds. It's gonna fly by. Let's get it done. Three, two, one. And up. Yes, team, breathe. Yes, you can. And up. I know you're feeling both legs because that left one just did some serious work. So even though you're up on the toe, right, you're feeling it. So really drive into that flat foot that's on the ground. I know. And breathe right here. Take it down, curtsy. And drive it up. Yes, you can. Curtsy and take it low. And up. Drop into that hip, push out of it. Take your time. Only 30 seconds. We got one more of each of these, each side, and we're back on the mat. 5, 4, 3, 2, 1. Catch your breath, team. Give your hands a break. It. I know that's a lot here to here. It's a lot on this leg. A lot on this leg. Just hang with me two more rounds of 30 seconds. Rack them, take them down, Rack them, take them down. Let's do a team. Three, two, one. Here we go. Had to remember which one was my staggered, was my kickstand. And if that doesn't feel right for you guys, just do a regular square squat. That is totally fine. I know it's a challenging move. It's different. Especially if you have any mobility issues or your knees bother you. Regular squat works totally fine. Yes, you can last. 3, 2, 1. Curtsy it, cross it over, drive it up. Sometimes I like to let my dumbbells drop just a bit so I can go here. And up. Yes, team, breathe. And actually go towards the ground. And up. Yes. And breathe. 3, 2, 1. Set them down. Shake it out. 170. That heart rate getting up there, remember, you can get up to those higher heart rates. We're just not going to stay there very long. So if you need more of a breather right now, I'm going to take it. Take it with me. We're going to rack those again. We're going to stagger or offset. We're going to cross it over. Are we ready? Let's bring them up. Let's get set. This is the last time with this. And then we get a break on the mat. So rock them here in three, two. Staggered offset. And Up. Remember, both legs are working, but that flat foot, really focus. Drive up through that heel again. It starts to bother your knees where it's too much. Take it to that regular squat. Drive up and through. Yes, team. I feel like this. There's always one circuit or series I feel like I'm gonna hear about in the comments. It might be this one. Let me know. Take them down. Here we go. Curtsy. Bring it up. My heart rate is up there. My legs are burning. But we're gonna finish it out because all we got, team, is 15 seconds. I know these stack sets are hard, but once it's done, it's done. Short intervals. Just keep that in your brain. 5, 4, 3, 2. Let's get one more. Yes, team. Oh. Catch your breath. Give yourself a second. Let's regulate. Remember what I always say. Rest is part of the process. Recovery is part of the process. So make sure you take those rest. I know it's tempting to feel like we have to be keeping our heart rate up the entire time, but you don't have to. All right, when we get that recovery, we come back, we're fresh, we're ready to go. That is what we want. All right, we want up and down. We want highs and lows. And again, those heart rate zones. It's not about how fast, how hard we can go the entire time. It's about pushing in those intervals. We when we are going hard and resting when we're resting. Let's do it. All right, team, so we're down on the mat. We're going to get a chest fly. You know, this one, we're going to add a little pulse at the bottom. 3, 2, 1. Power it up. Then we're going right into tricep overhead. If that is not right for you on your back, just do a shoulder press or a fly from here and then a standing tricep overhead. We got back to back. I'm going to go a little lighter with my tens on this. Just knowing how everything's feeling. Lots of upper body push, but I want you to think about that core being engaged. And then we're going right into some core work right after this. So join me here. Team talk that pelvis core engage. We're gonna start at the top. Bring it down. Pulse for three on the fly. Thirty seconds. Here we go. Take it out wide. Three, two, one. Drive it up. Sometimes we add that pulse just to force those muscles to stabilize. Obviously, pulses isometric. Don't overthink it. The idea is to increase that time under tension in A different way. Our body gets used to the rhythm of regular repetitions. So when we can mix it up, we're gonna feel that burn. Right? 3, 2, 1. Take it right here, team, we're going triceps. So what I want you to do is try to shift those shoulders and elbows back just a tad. It's tempting to be here, which is fine. That's not bad form. But if you can shift them back, if you need to switch to one dumbbell, you can remember, it's only 30 seconds. We're gonna really get the burn here. Hang on to those weights. If you need a break for your hands, take it. Keep that core engaged. 5, 4, 3, 4, 2. Here we go. Back to your fly. 3, 2, 1. Drive it up. Yes, team. 3, 2, 1. Drive it up. Yes. Remember, it's like you're hugging a beach ball. You're moving from the shoulders, but all those upper body, push, chest, shoulders, tries are working. Can we get one more? All the way through right here? Yes. Into trice. Last time. No. I know you're tired, guys. It's only 30 seconds. Try to keep that nice. Good form. Elbows in. Shift them back. If you're starting to feel unsteady, I want you to slow it down. You can go one at a time if you're comfortable with that. If you're not comfortable going over your head when you're tired, take it. Close grip pressure. That works, too. 10 seconds is all we need. Let's really get the back of the arms working. 3, 2, 1. And relax. Stretch those arms up overhead. I know, team, hug them in. All right, no weights on this one, but I want you to watch me here. If you're modifying, you're just going to pull that knee in, little bridge and down. Pull the knee in, little bridge. But if you can, we're here. We're going all on one side bicycle. So leg can be in, leg can be out, but we're going in and out all on this side. 30 seconds, then we're rolling to our side. We're coming up. Side plank, reach under. Side plank, reach under, and then we'll get that other side. Don't worry, we're only going to do one of each. So half bicep, bicycle on the right, side plank, range onto right, and then we go left. Join me here. Here we go. So again, this leg can be in or out, your opposite leg. Find what feels more balanced to you. You're gonna get more of a challenge if you keep it out. But if you feel like you're pulling on your back. Bring it in. It's all on that one side. Only one side. Bicycle. So you're getting spinal flexion and then getting that rotation, taking it across right through here. 5, 4, 3, 2, 1. Roll to the side. Here we go. Bring it up. Reach it under as you drop the hips. Reach it up. Little twist. I know. Breathe. Take it up and down. So you can just lower and lift, or you can just reach under and up if it feels weird to do both. I know. And here. Boom. 5, 4, 3, 2, 1. Take it that other side. I'm gonna swing this way so you can see me, but you can just roll to that other side. Remember, we're starting here. Take it across. If you are modifying, you can do a little bridge on that opposite side. Here we go. In 3, 2, 1. Half bicycle. Right here. If you want to extend that other leg out. Breathe in and out. Right here. Boom. You can also bring that leg up a little. Maybe that takes a little pressure off that low back, bringing that hair. So five seconds, then we're rolling to that side. Plank. Three, two, one. Here we go. Take it up. Drop and reach. Take it up. I know we usually do this opposite, so if that feels better for you, we're gonna reach under. Take it down. That works too, right? And maybe that does make more sense. I was trying to make it different, but sometimes things work for a reason. So find whatever lift is good for you. You can, of course, be on that knee as well. Lift and reach. Take it up. 3, 2, 1. And relax. Stretch it over. Team up onto your feet. Ha. I know. Giant sets. Feeling it. All right, team, I think we should do another swing. Why not? Let's finish this workout strong. So grab kettlebell or dumbbell. You can do the deadlift as well. If that is not right for you, just keep with the deadlift. Otherwise, we're gonna swing at 30 seconds. Almost there, team. Wrap that core. Shoulders back. Dead lift or swing. Whatever is best for you. But let's get some power. Good form. Here we go. Prep it it. 3, 2, 1. Power it up. Let it drop. Yes, you can. I know. Breathe. Let it drop. Lock it out at the top. Connect with that core. Squeeze out those glutes and hamstrings, stopping the motion in midair, then letting it drop, Then power it back up. It's like a pendulum. We've got 5, 4, 3, 2, 1. Swing. And relax. Yes, team. Grab a sip of water. Listen, if you need to be done, be done. I know some of you have a very short time frame. I Get it? So go ahead and be done. Grab some water, get some stretching on your own if you want. Instead of a bonus move, we're gonna do a quick bonus circuit of giant sets. Instead of stacking all lower, all upper core, we're gonna do one of each for 30 seconds at a time, all right? So bonus set. If you got time for it, hang out. It's gonna go quick. All right, team, breathe. Here's what we've got. And we're gonna start with our lower body. If you got that kettlebell, we're gonna take it here. You're gonna squat it down, you're gonna power it up. You're gonna drop it in that side lunge, power it up, squat, drop, clean and squat. If you want to keep it low the whole time. Squat to side lunge, squat to side lunge. That is your upper. I mean, that is your lower. Grab something medium here. We're gonna hinge it, revers, bring it up. Bicep curl, bring it up, press, and down all the way. Hinge, reverse, curl, and press. So we get upper, pull, upper, push, all together. And then our last one, we're gonna do a little plank tap. We're gonna keep that kettlebell there. We're gonna tap, tap, and cross our knees. I'll talk you through it once we get there. 30. 30 is all that we need. Let's finish it strong. Giant set, lower upper and core. Starting with that squat in three, two, one. Here we go. Get low in your squat. Step it out in your side lunge. Clean it if you want. The clean is a bonus. So again, if you feel more comfortable just keeping it low, drop it side. I know. Keep it low, drop it side. Power. Boom. Yes. Bonus circuit. How much do we love when we get a whole circuit? But guess What? It's only 30 seconds longer than a regular bonus move. Grab those weights. Upper. Pull, pull. Strong push. Grab those weights. Team, you're gonna hinge it, take it wide. In 3, 2, 1. Reverse fly. Come out of the hinge curl. Strong press, take it down, take it down and up. So, yes, we're sneaking a little hinge, but I want you to think of it as that low, back a little lighter. Stand up straight. Up, up, up. Arnold press if you want. Take it out strong. Back. Up, up. Let's get one more for good measure. Breathe. Up, up, down. Yes. All right, team, this is it. Here's what we got. Keep that kettlebell there. You can do this from a standing position if you want. Reach, reach. Knee, knee. Or take it here. Watch Me. Walk yourself back. Reach, reach, knee, knee. We're gonna keep it quick if you can. I can even run it a little bit like that mountain climber. 30 seconds, finish strong. Core, upper. All together, let's do it. Reach, reach, knee, knee. In three, two, one. Tap, tap, knee, knee. Don't overthink it, team. It's just enough to bring you off your hands and then off your feet, right? That's the challenging one. Little taps, not so bad. But when we have to go one hand, one leg, right, that's where we feel it. Keep it moving. Doesn't matter your speed. About core control. Three, two, Finish it out. One more. Boom, boom. Stretch it back. Yes, team. Breathe. Yes. You did it. Come up on all fours. I want you to just roll through that back. Cat. Cow. I know. I feel it too. Really trying to get all the way through the spine. Since we're here on the mat, why not get a quick little stretch? We're going to keep this stretch short, so let's cross one leg over. If you can just get it to here. You need to sit, that's okay, too. Otherwise, open up that hip, Open up your chest and shoulders. Press that top. Top me down again. We're going to keep the stretch short, so please get some stretching on your own. Please get that mobility and flexibility work throughout your week, throughout your days. Don't rely on just those few minutes that we get after a workout because we're keeping it short to get you in and out. But a little gentle stretching or yoga or something before bed in the morning, in the middle of your work day, all is really beneficial. Let's take those arms out here. Check to your chest, of course. Leave me a comment. Leave me a like, don't forget to subscribe to the YouTube channel. And if you're not already on the Body Fit by Amy app, join us there. Join us in the Body Fit athletic club where you get all of the extras and you can connect with me looking over your head right through here. And then let's take it to that other side right here. And then take it over right through here. Come up slowly, however you need, and slowly you can pedal those feet. Thank you so much for being here, team. That was not easy. Those giant sets, giant sets that looked a little bit more like supersets, right? With no break or like a pyramid stack with the same exercises. Ha. But you know me, I'm always trying to give you that variety while getting that repetition, right? Give you that flexibility while getting that structure, giving your body and your brain keeping them from getting bored, but also giving you those same movement patterns. So we get stronger, we get more fit, we get more endurance. Thank you for joining me today. Ah. Let's get one big, deep breath in and out. You did it. That was your full body, giant sets with weights workout. Great job, everybody.