40 Minute Flashback Friday Buns and Abs of Steel ~ MOVE DAY 15

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your flashback buns and Abs of steel workout. On our Flashback Fridays, we are taking an old format, maybe one that you knew and loved back in the day, and I am recreating it here for you. Today we are doing buns and abs of steel created in the 80s, went into the 90s. And I'm going to be doing my own spin inspired by. By that format. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. All right, so march it out right here. Just roll those shoulders. Let's get our blood flowing, get our heart rate up in the traditional 1980s style of fitness and 90s and beyond, really, we are going to be working to the eight count today, to the beat. But please do not feel like you have to be a dancer or have to be coordinated. This is gonna just be like any other workout. We're gonna get cardio, we're gonna get strength, we're gonna get mobility. Take it up and down. And of course, I'm going to encourage you to be where you are today. Right? This is your workout. You do, you give it a shot. We're gonna get the legs, the buns, the abs, and your heart rate all burning. I think you're gonna have a good time with it. Step it out right here. Out. You don't have to go as fast as me. You can slow it down if you want. Breathe. Yes. Just getting warmed up. Take them down right here. Classic 80s. Right? Warm up. Move. Pull it through. Four. Three, two. Reach across. Take it here. Here. Yes. Out. Burn over your head for four. Three, two. Good. Walk it up right here. One, two, three, four. Up. Knee, step and knee. Step it back. Don't worry about the footwork. You can also just do your knees. Four, three, two. Good. Take it right here. Step up. Step, lift and back. Lift the legs. Hip extension. Take it out. Here we go. Keep it going for four. Three, four, two. Good. Turn your body right here. Take it up and back. Up and back. Reach and pull. Four, three, two. Tilt that hip. Take it down and up. Small four. Three, two. Take it back right here. Hinge. Take it down. Four, three. Other side. Right here. Take it up and back again. Please don't feel like you have to be on the beat. Does not matter. We're just getting it done. Hold it here. Drop it down and up. Down and up. Keeping that core engaged. Open it up for four. 3, 2, 1. Take it back right here. Stretch into it back to center. Round it up. Through your back. Hamstrings up. Finish it out right here. That's what we got. Team mobility. Warm up. Don't worry. We got enough going. Take it out. Hands high. All right, getting into our first sequence. Breathe. Grab a sip of water. So we're gonna do a little plie sequence. A little bit of side lunge. Go ahead and march. Get water if you need it. The original Buns of Steel had some stuff up top. It had a little bit of upper body as well and some core and a lot of mat to do. A little more up top to really target those big muscles. Take them out right here. Take it out and in. Right here. Out and in. You can get the arms or no arms totally up to you. If you want to get a little more heart rate. Out and in. Hold it here. Go. 3, 2, 1, and up. 3, 2, 1, 1. Really think about lifting through that pelvic floor, connecting to the core. But the way that we do that is squeezing inner thighs and buns. Three, two, one, and up. Three, two, one. Right here. Yes. Three, two, one. Side to side. We're reaching. Reach. Get low. Yes, you can get low. Shift your weight to the side into the hip mobility. Right? Let's pulse it for three. Watch me. Three, two, one, tap it in. Or three, two, one, blast it off. And up. Yes, into that hip, side lunge. And up. Three, two, one, and up. Yes, you can. Right here. Get ready. Back down. Side to side. Side. Open up those hips. So, yes, this is a little bit of an extension of our warm up for hip opener. And side to side, outer thighs, glutes. Get ready for that. 3, 2, 1. Right here. Take it. Take it down. 3, 2, 1. And reach. 3, 2, 1. Blast up knee if you want. That's that core getting engaged. Getting core working. 2, 3, 2, 1. Keep it moving. Down and up here. Yes, you can. Two more and up. Plie here. Take it out and in. Step into it. Arms up or in front. Yes. Down and up and up. Get low for the legs. Squeeze up inner thighs and core. Too much heart rate. Take it here. You want some arms? Take it here. Three, two. Hold it down. Keep those pulses. You can do it if you want. Close the arms. 15 seconds. Hang out with me. Keep them burning. Keep it working. Almost there. Good. Quick sip. Get ready. Little squat sequence. All right, we're gonna do some squats like they do in the original Buns of Steel. Buns of Steel, originally, the very first video, there's a guy named Greg Smythe Smithy you may remember him with the Sweat Band. Let's march it. Tap, tap. And then Tammy Lee Webb was one who took over it. They both were great instructors. Tammy Lee really took it far. Did lots of strength and cardio beyond just the buns of steel and abs of steel. Again, maybe some of you remember, I want to know in the comments if you did. All right. So one thing they did is that one legged squat. Join me here. Take it down and up a little quicker than maybe we would normally do. So I want you to feel free. Don't feel like you have to go as deep, right? That's what we do with that one legged squat. Sit low. If you want to go slower, you can. Down for two, up for two, down for two. You can keep it right here or we'll go two more together. Breathe. Watch me. Squat. Lift, down and up. Down to the side. Breathe. Yes. Keep it moving. We got 8, 7, 6, 5, 4. Both sides of your glutes are working into this heel. Two, take it up. Little lift if you need some. Some balance. Keep some balance. Yes, for four, three, Hip, two, Take it right here. We got down and up. Down and up. Four more. Four, three. Down for two, up for two. Here we go. We got down for two, up for two. Add that leg regular. Get them in. Breathe. Keep it moving. We got 8, 7, 6. Balance if you need it. 4, 3, 2. I know, here goes our music, but pulse it. Pulse, pulse. Keep it moving. 4, 3, 2, and 1. Step it out. Yes. Cross behind. All right, team, so again, little lunge sequence for this song. Only a couple minutes, so hang with me. Let's make them burn. One foot forward. We're gonna step into it. Watch me. Right here. Down and up. Opposite arm if that's too fast. You go half time. Here we go. Yeah. And up, forward. Lunge. You know it, you love it. We often do it with those dumbbells. Let's go opposite it. Hand for core. Yes. Down and up. 8. More singles. Here we go. 4, 8, 7. Burn a little bit of balance again. You don't have to get as deep because I know we're going a little quicker than we normally would. 3, 2. Hold it down right here. Lift and low. Lift and lower. Lunge and lift. Right here. Four, three, two. Good. You know I love it. Cross it over and back. Over and back. Make it burn. You can do it. 4, 8, 7. Keep it moving. 6, 5, 4, 3. Into the heel, into that glute. So it's not just your legs, it's your glutes. Here we go. Breathe up and down. Other leg. If you didn't see me switch, right? Breathe one more. Four, three, two, one. Cross it over. Take it over and back. Over and. Yes, you can. I know. Keep them burn. 4, 8, 7. Can you get a lower into that heel burn? 3, 4, 3, 2. Good. Shake it out right here. Tap, tap, little shake. Step and cross behind. Take it here. Reach here. Think of that cardio mobility, but I really want you to get low in that hip. Yes, you can breathe. Burn even lower right here. Opposite curtsy lunge. You can keep it just a tap if that's better for you. We got 15 seconds, so hang with me. Make those legs scream. I know it. 4, 3, 2, and 1. Grab some water, team. All right, how about we stay up top, work a little standing abs? We love it, right? Also, you know, we'll get those legs and glutes, but give yourself a second. Catch your breath. March it. Cross those knees here. So I really want you to think opposite elbow to opposite knee. What are we doing? We're engaging that core, getting that rotation. Pull everything in. Also keeping those heart rates up. Let's do it. Here we go. Yes, team. Bring it through. Good. Hold it here. Take it up and back. Up and back. So you can go straight forward. Now breathe. Four more slow. Four. Lots of balance. Get low. Three. So a little wide lunge. Not as deep. Power it up. Here we go. Drive the knee to the chest. Yes. This leg is gonna feel it, right? I know, but I really want you to drive it in and think about that core working 47. Six, five, four, three. Cross them. Alternate. Up, up. Yes. Pull it across in the core. 4, 3, 4, 2. Other side, slow. Up. Straight on core. So really think grip. Pull it in. Yes. Four more slow. Three. Hang with me. We're gonna power it up right here. Here we go. Drive into this front heel. Yes. You're gonna feel your glutes. You're gonna feel that quad burn, but not just here. Really think about bringing that knee in to engage that core. 4, 8, 7, 6, 5, 4, 3, 2. Side, knee. Right here. Up and down, side and down. You know this is one of my favorites, right? This is me putting my own spin. Four, three, two. Good. Hold it here. Cross, cross, cross. Right here. Watch me taking it across. Bring that foot forward. Get low. Push, push. Even lower. Slow. Up slow. So it's a little side lunge. Tap out, bring it in, tap out, bring it in. 4, 3. Feel that core and that leg side to side right here. Up, up. A little quicker. This Time. You can do it. Abs of seal. 8, 7, 6, 5, 4, 3, 2. Drop it down. Up. Bring it in. Think about that corner cross. Really get those obliques even lower. We're going to slow it down right here. Tap it out. Side lunge, tap and breathe. Almost there, team. Yes. Four, three, two, one. And relax. How about that? I got it right on the music. All right, team, we're gonna take it down to the mat. Grab a mat if you don't have one. As I said, the original bunch of steel had a little bit of core. I mean, had a little bit of core and upper. You know, we're putting it in. We're gonna start in a seated position right here. Fingertips here. Now you can do what we do, where we just go halfway back or that reverse bridge, or you can do what they did, they just lifted. We're going to do little pulses. We'll start slow, then we'll take it to pulses. You do what's best for you. Take it up. Bend in the elbows, driving through the heels. But I really want you to think about the arms right here. Bend those elbows to the back. Yes. You can keep it here or hold it up. Little pulses, pulse. It's small. That might not feel good on your wrist. And I get it, you can be here. You can lift those hips even higher. It's hard to do. Think of it as a seated little pulse. Can you hang with me? 4, 8, 7. What it's not is just your glutes, it's elbows. 3, 2, 1. Stretch it out right here. Come up on those knees. Take it out and in. Out, Squeeze. So we got back and shoulders. Let's add some glutes and core down. Squeeze, huh? Yes, you can. Four, three, two. Good pulses. Yes. You're pulsing your glutes. Little pelvic tilt. Looks funny, but feels good. Eight, seven. Because you can feel all those muscles working all the way through. 4, 3, 2. Relax. I have a feeling that's the one you guys are gonna comment on, right? All right, Come into a push up or a plank position. Whatever feels good for you. If it's here, if it's here, where I'm gonna be, if it's all the way up, we're gonna start regular push ups, lifting that core. Then we're adding some pulses down and up 45 degree angle. If this is not right for you, you take a stretch breaker. You hold that plank, we'll get that core working. 3, 2, hold it half halfway. Here we go. Pulse, pulse. What is happening with your core while you do these pulses. You need a little stretch. Take it here. But pulse stay lifted in that core. Stay tight in your legs whether you're here or knees. 4, 8, 7, 6, 5, 4, 3, 2. Stretch it back. You guys think I invented pulses? No, it was this guy and Tammy Lee. Greg and Tammy Lee. You guys did it. Ha. Rest those wrists. Ha. Get ready. We're gonna come down for some core, so join me on your back. Yes, team. We are getting there. All right, so we're here. Come down on your back. All right, we're gonna get more of those glutes. Don't worry, though. Those classic leg lifts. Donkey kicks that we want, but it gives our arms a little break. Hands behind the head. Once you. Up for two, down for two. It has been a long time since I put a crunch in a video, but back in the day, this was the thing, right? Here's what I want you to think about. Not just upper abs, which really isn't a thing because they're all working together. I want you to think about this. That right? Tilt that pelvis. Wrap that core. Zip it up. Everything together, up for two. Hands behind the head. Think about going towards the ceiling. Breathe. Up. Yes. Keep that going. Add a knee and back up. Slow and controlled. Not fast as you're lifting the knee. Think about the lower part of that core, which again, rectus abdominis. Big muscle all the way down. But let's think about that deep core, too. Breathe. Keep that moving. Let's cross it. Cross two. Tap it down. If you're modifying, just do a little march up two. Yes. Breathe it here. Take it up. Cross up two more right here. All right, team, so I want you to come right through here. We're gonna do a little pelvic tilt for two. Back for two. So in some of the original Buns of Steel, they actually did this pelvic tilt that we talk about for the pelvic floor. For the glutes, they made it a little bit of a half bridge, which you can do if you want, but when we put them together, we're just doing the tilt. So hips to ribs, back to neutral spine. Think about bringing your hips towards your ribs. You can think about lifting that booty up the ground, but the motion is in that core, right? Down and up. All right, watch me if you want to try it. Let's put them together. Up two. I was a little skeptical because it's been a long time since anybody has really taught this way. But if you're really thinking about all the things that we Talk about with your core. It actually does help you with that deep core, pelvic floor, transverse abs, microphone in the way. Up. Lift the shoulders. Bring the hips to ribs. Feel that? I know. Let's go. Eight. And down. Seven. Breathe. So again, your butt does come off the ground, but just a bit. Four more. Try to keep your eyes up, chin up. Space between your chin and your chest for this. Three, Six. So no, sorry, that was two. One. Take it to the bridge. Take it up for two. Give your core break. Let's work that booty. Up for two, down for two. Up. Core is still engaged, so I want you still to be zipped, but lift. And down. Yes. Up. Breathe. Hold it at the top. Let's pulse. Pulse. Now, on the original videos, they don't get really high, but we really want to get that hip mobility right. Our core is still working. Now we want to target those glutes and hamstrings. Lift. Up, up. Keep it going. More seconds. 4, 3, 4, 2, 1. Relax. Get a little stretch. Yes, team. All right, I want you to roll over to your side. Here's what we got, team. It's gonna look a little weird. We're actually going to bring our legs out parallel or at a 45 degree angle. You can be here or you can be all the way down, but I want you to have hips and knees stacked however you can. Let's go up and down. Up and down. So they can be out here, but I know that's really hard for mobility. So you can go 45. Breathe. Yes. Feeling real 80s. Right? Flex that foot. Let's get outer thigh, glute abductor obliques. Hold it here. Bring it in and out. In and out. In and out. Yes, towards your chest. So we keep that core working and then push out. Keep it high. Four more. Four, three, two. Hold it in. Kick it out. Right here. Out and in. I know. Burn. Breathe. Keep that core engaged, hip stacked. Four, three, two. All the way through. Going out and in. Kick. And here. Out. Breathe. Two more out and breathe. Last one. Hold it right here. Pulse. Flex that foot. I know it's hard to do. Try to Avoid leaning here. 4, 3, 2. Bring it here. Pulse right above that bottom leg. 4, 3, 2. Knee up. Roll it in. Internal hip rotation. I know. 2. Feel that oblique 1. Relax. Swing those legs around to the other side. We're going to do the same thing here. Remember, you can be straight out. You can be 45. I'm going to move my microphone. Let's take it here. Lift and lower. Up and down and go a little bit more so you guys can see. Breathe up. Flex that foot. Abductor. I know. Totally fine to add some weights if you want. 4, 3, 2. Good. Take it here. Push out and in. Knee to your chest. That's where that core comes into play. Right? Breathe. Bring it in. Staying stable here. Yes. We're working the hips in the booty, but your core is working just as hard. Three, two. Hold it in. Kick it out. Right here. Out and. And I know bird. Yep. Stay stacked. Up. Breathe. Been a long time since we worked our legs this way. Right. Four more. Four, three, two. Good. Push it out and in. Out and in. Kick and here. Out. Breathe out. One more. Hold it here. I know. Burn. Take it up. 8, 7, 6, 5, 4, 3. I'm right there with you. Right here. Lift. Why does the second one always work harder? Feel harder. Four, three, two. Knee in. Take it in and out. Inner outer. Yes, you can. And breathe. Come into a child's pose. Sit back to that side. Get a little stretch. I know. Breathe. Right, team water if you need it. Ah. Stretch out those hips if you need it. Don't worry, we're gonna get a good pigeon stretch at the end. All right? So a little bit more core, a little bit more glutes from here. And then we will finish it out right here. One leg. Cross it over, Cross and crunch. Take it cross and back again. I want you to think about that little pelvic tilt, but think about the cross. Breathe. Four more here. Three, two. Lift the hips. Hold it up. Up and down. Hands behind the head if you can. It's a little reverse crunch. See what we're doing? We're getting a little built in. Hip flexor stretch and piriformis stretch. If you need to rest your legs, your upper body down, you can if you want to keep it up. 4, 3, 2. Cross it right here. Everything up. If that doesn't feel good, you just go straight up. You don't have to cross, but pelvic tilt all the way through. 4, 3, 2, 2. Drop it down if you can. You can hold the stretch or lift in that one legged bridge. Up and down, little bit of booty. You can do it. Breathe. Take it up. Eight more singles. 8, 7, 6, 5, 4. 3, 2, 1. Stretch it up. Cross it over. Crunch it right here. Take it up and down. So again, it's not just lifting your shoulders. I don't want you to think about crunches the way we used to do them back then. I went want you to think about really engaging that deep core, little pelvic tilt. It's small. It's not getting the butt off the ground, but taking it here. 4, 3, 2. Rest your shoulders. Little lift, so press this knee down so you get that stretch. Then use the lower part of that deep core to get the hips off the ground. You're not swinging, you're lifting. Here we go. We've got four. Yes. Three, two. Put them together right here. Take it up. Breathe. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Take it here. Lift and lower. One legged bridge up to you. If that's too much, you just get the stretch. Keep it going. Three, two, and one. Stretch those legs. Yes, team, hug your knees in to your chest. One last thing for glutes, and then we are done. Okay? All right, team, go ahead and bring it up. You know when we got gonna finish with those classic donkey kicks that we love. All right, team, so I think the best way I'm gonna angle my mat so you can see elbow here, hand here. Hips and shoulders are square, though. We're gonna start taking it out to the side. So join me here. Yes. It's mobility. You can take this hand here. What I don't want is you leaning into it. So whatever stance you need to be. If that's all four or elbow down. Four more. We got four. Three, two. Good. Take it out right here. Kick and out. Yes. It's tough, I know. Trying to stay up. You can open up your shoulders just a bit. We got four. Three, two. Take it out right here. Lift and lower. Doesn't have to get up very high. I know. We're getting those obliques too, so you do what's best for you. 4, 3, 2, 1. Up to the ceiling. Kick it up. What we're not doing is arching the back right now. I want you to come up on those hands and stay square. Four, three, two. Watch me. We're gonna bring the knee into your chest. Crunch. Squeeze it up slow for four. Crunch. Squeeze it up. Yes. Keep it flexed for hamstrings. One more up to speed right here. In and out. Out. In and out. Squeeze. Four more. Four, three. Flex your foot. Two pulses at the top. We got pulse. Pulse. Down on the elbows. Squeeze. Cross it over. Take it over and back. Over and back. Squeeze. Four more. Four, three, two, one. Pulse it over. Pulse, pulse. Four, three, two. Stretch it back to that side. I know. Take it up right here. Same thing. Other side. Here we go. Take it out and in. Out and in again. Trying to not lean into it. Lift and lower. Breathe Kick it out right here. Kick. You can open up just a bit, but I want this to stay steady. Out. And in. Four more. Four, three. Point that toe on this. One. Two. Lower it right here. We got lift and lower. Up and down. Flex. Four more. Four, three, two. Good, Bring it up right here. Up. Breathe. Take it up. And up. Four, three, two. In for two. Crunch. Take it in for two. Up and squeeze in for two. Up and squeeze in for two. Up in, up to speed. Here we go. And up. In and up. Yes, team. Flex that foot. I know. Burn. Yes. Three, two. Down on your elbows. Pulse, pulse to the seal. Ceiling. 4, 3, 2. Cross it over that back leg. Inner thighs, outer thighs. Yes. Four more. Four, three, two. Last time. Pulse it over. Pulse. Four, three, two, one. Stretch it back. Yes. Team. Oh, I'm gonna angle back normal. Now. Booty. Sit back into those hips. Nice deep child's pose. Press the shoulders down. Sit back into your hips. Yes. Go ahead and bring it up. Roll through that cat cow. Slowly up and down. Thank you for hanging with me for that old school workout. I hope you had a good time. Let's take it to a pigeon, right? They have somewhat of a version of this. If this doesn't feel good for you, you take it to that 9090. But, oh, we need the stretch right now, so lean over into it. Here it is. It has been really fun to revisit these flashback workouts just to see how far we've come to see what has stuck around. Please. Squats and lunges. Although we get deeper now, we get lower. We love our deadlifts for booty, all of that. So shift whatever you need to feel that even more. Bring it up to center. Roll it through that other, other side. And honestly, with the core stuff, we know so much more now. That's why you don't see just regular crunches. But what happened back then and for many years is we just weren't engaging our entire core as a unit. As you know, that's something I talk about all the time. So when you do those crunch type motions, you actually can feel them all the way through. As long as you know how to engage. You know, that's something I talk about a lot. So if you want to hear more about that, check out a bunch of my core workouts. Check us out in the Bodyfit Athletic Club or join us for Bodyfit Elite. I'm all about getting you to know how to engage your entire core, your pelvic floor, your deep core. Take it right here. But it has been fun to realize why we came, why we came to planks and things like that. That all those core stability moves, not just spinal flexion and extension. Right, right through here. Here, take those feet out if you can. Oh, I know we're pretty tight, but little fold over for those hamstrings. Few deep breaths. Sink into that. Please get some more stretching on your own because we're going to keep it kind of short so we can get you out of here. Leave me a comment. Let me know. Did you like this workout? Did you feel it? Kind of fun, right? We got more coming up the next few weeks. You can check out my past flashback Friday workouts. My Remix Mondays really has been fun to move through the decades with all of you. Let's take a little spinal twist. If you can't look over your shoulder for that core again, please make sure that you get some more stretching on your own. Leave me a comment. Leave me a like and of course, don't forget to subscribe to my YouTube channel that helps me be able to keep making these workouts for you. And check us out in the the BodyFit Athletic Club on the Body Fit by Amy app. We would love to have you join us. That is our membership where you get access to me to Vivian, our Body Fit dietitian. Weekly live streams, Q&As. We cover hot topics, the method nutrition plan and an amazing, incredible community. Thank you so much for joining me for this. This was a lot of fun guys. Let's get one big deep breath in. In and out. You did it. That was your flashback buns and abs of steel workout. Great job everybody.