40 Minute Full Body Core Combo Workout | Home Workout for Strength & Cardio

Foreign. Hey, everybody. I'm Amy from BodyFit by Amy. And this is your full body core combo with weights workout. This is day number 13 of your next level November challenge. We are gonna hit our entire body today for strength, for cardio, for mobility, for toning and sculpting. And we are gonna have a special focus on our core. So every exercise that we do today is going to involve the core. We're gonna get some balance. We're gon strength, and we are gonna have a great time doing it. All you need for this workout are your weights, either a set of dumbbells or a kettlebell or both. Are you ready? Let's do it. Let's start with our basic dynamic warm up. March it or jog it. Let's get some rolls of the shoulders. We, of course, are going to keep this warm up short. So if you need more of a warm up or a cool down, please get it on your own. You can click the links in the descri. Get a longer version of the warm up or a longer version of the cool down and stretch. Those are about 10 minutes long. Those are also really great active recovery workouts. If you have a day that you don't have much time, but you want to get something in, something that feels good, check those out. Take those arms open nice and wide. Big swings. Step out into that side lunge. Full body core combo. All right, team. So the core combo comes into play with everything that we do. Whether it's a lower body and upper body or core, it's all going to get going to engage our core. Let's reach it up, reach it down. Little hinge with that swing, and we're gonna progress everything. So we've had a lot of workouts recently where we've had three rounds where we keep progressing. Reach it down, reach it up. You can keep it right here or walk it out into that inchworm high plank. Walk it back. So today is going to be similar. We're gonna have three rounds of 30, each time progressing a little bit more in intensity. Not going high impact, not that kind of intensity, but in terms of making things a little bit more challenging, this is a back to basics workout. Hold right here or on your knees if you can. Let's reach back down, dog tap those knees or just press up into that stretch. So back to basics, meaning we are isolating, but again, because we're involving the core, a lot of it is going to be balance based. So I will, of course, give you lots of different options and walk it back Bring it up. Tap those feet back. Just here to here. Lots of different options. You can always start with that base level. Reach up. If anything feels like too much balance, I want you to really take it back to basics. You can even take the weight out. Reach it over right here if it feels okay. Drop it down. Reach it up. Drop that knee. I am going to give modifications for that prenatal, postnatal healing. A diastasis recti crowd. If it feels like too much, too much balance, again, especially for my pregnant mamas, I want you to take it back to basics. But again, I will give you lots of different options. Work to your level. Be where you are today. You know what I always say, if you showed up today, you are successful. That is all that matters. Again, working with balance to keep that core engaged. So know that if something feels a little shaky for you or off balance or uncoordinated, that probably means you're doing it right. Stay safe, keep moving. But no, having our body work hard to maintain that balance. Bring it up. Tap and reach across is the name of the game today, all right? So get excited. This is also a no repeat workout. Once we're done with a right side and a left side of each move that we progress three times, then you don't see it again, reach across. So what that means is that kettlebell or dumbbell, you pick what is best for you, and that might be different depending on the exercise. I'm gonna be alternating in between my kettlebells and my dumbbells. You can stick with me, or you can decide what is best for you. Let's take them across right here. We're gonna get into that very first move. 3 rounds of 30 seconds. 30 seconds to breathe and switch your sides and grab water if you need it. All right, so one kettlebell. I'm taking it with my new kettlebell. I always forget. Eight kilograms, 17.6 pounds. You're gonna rack it right here. Take it back. Stationary lunge. Drop it down. 30 seconds. So kettlebell or dumbbell is wrapped so that thumb is right at your collarbone. Remember, that lunge is train track, so you should be staggered. If it feels like too much for you, hold that kettlebell or dumbbell right in the center or take it low. This is going to keep the upper body working and keep the core engaged. Right? So here or one, we're gonna keep it right here. You're gonna have this hand out for balance. Second, 30 seconds, it's your reverse lunge. Instead of stationary, drop it down, press it up. Can you Feel that core working. Can you feel that heart rate getting up? I know I can. We're not going to do any high impact today, but you're gonna feel your heart rate. So we're here again. If it starts to feel, like, too much for that upper body, bring it in the center or drop your weight. Last round, we're gonna do an offset lunge. You're going to take it over your head. Totally optional. If you want to try it looks like this. Here we go. Join me if you want to try it. If that is too much, keep it wrapped and step into it. Or stationary. Remember, you can also tap back, right? Feel that arm, too, especially if you're going heavy. I know. Keep it here. 10 seconds. I told you it was gonna be challenging and your core was gonna work hard. Last one. Yes. Relax. Ha. There you go. Shake it out. How's that heart rate? Are you feeling it like me? I think you are. All right, team. Starting with that rack. That's that bone kettlebell or dumbbell, stationary lunge, train tracks. Drop it down. Second. 30 seconds. We're moving into it, so a little more balance, a little more coordination. Last 30. Up above, offset optional. Bring it up. Rack that kettlebell or dumbbell, train tracks. Drop it down. 30 seconds. Remember, once we're done with this side, we're done with it. We're here, so watch me. Nice and tall. Chest is open. Not here. And not arch. Somewhere in the center. Zip up that core. Connect with that pelvic floor modification. You can just tap it back. Same thing. When we get to that reverse, which is coming in three, two, one. Step up. Reverse, back. Drive up through that heel. Legs are working hard, is pumping. Dumbbell or kettlebell is wrapped. Drop it down. Bring it up. Feel that little shakiness? Remember, that is part of it. That is what we want. That is this working hard. And breathe. We really think a lot about our direct core work, but we forget how much this offset balance work works our core. Speaking of offsetting, press it up if you can. One hand or two? Drop it down. Bring it up. I know that's challenging. You may feel your back. Zip it up right here. If you need to take it here. That works too. Or two hands. That works as well. But let's get it done. We got 15 seconds. It's challenging, but you're strong. Drive up through that heel. 5, 4, 3, 2, 1. Ah. Burn. Drop it down. Grab a quick sip. You guys may have noticed I have some new kettlebells, some new hex dumbbells. The links Are in the description. And I have a discount code for you, so check it out. Get 15 off. They're really, really good quality cast iron. All right, team, bring it down onto all fours. Everybody can be down here. One heavy dumbbell. I'm going 15 or kettlebell. Starting on all fours. Hinge it here. One side. Bring it up with a row. Up and down, up and down. So we're gonna stay on our knees. I want you to really use this time to focus on that good form. Core is engaged. Everything is lifted and zipped. Nice flat back. Bringing that elbow up by your side. Whether you have the kettlebell or the dumbbell, weight is coming towards the hip. Right, Squeeze. Here's what we're gonna add. Take that opposite leg out, and little leg lift right here. So up and down. If you can keep it off the ground, we're gonna get that work through our back all the way. You can tap them down if you want, or keep that leg up all the way through. Feel that cross lateral right, those obliques. Everything's working through the back. What we're gonna add in 10 seconds, you're gonna keep those toes on the ground. You're gonna lift and knee the knee to engage the core. In 3, 2. Stay here to modify or bring it up. Drop it down, bring it up, drop it down. You can lift the knee, or you can keep the knee up. Feel that core. I know a little bit of hip flexor, too, to modify. Just keep that knee down. Lift that leg. You got this, right? Feel it working? I do. 10 seconds. Push that stationary arm into the ground. Knee up, either in between. Three, two, one. Yes. Right. Shake that out. Shake that out. All right, team, I know we're on our knees a long time. If you need to come up, shake them out. We're gonna stay. We're gon turn the other way. We've got the quadruped or all fours row. We got that leg lift. Opposite leg. We got that knee coming up. Let's get it done. Lots of back, lots of core. Roll those wrists. Hinge it here. In three, two, one. Just your row. Here's what I want you to think about, guys. In order to really get the core engaged, let's bring those hips forward. What we end up doing is sitting back into our hips a little bit. Right? See that? When we bring it forward, we have to stabilize even more. So anytime we're doing something in this position, bringing those hips forward makes a big difference in keeping your core engaged. We got five seconds. We're going to take that Opposite leg out. Core engage. Lift and lower. Right here. Everything up and down. This is actually one of my favorite core and back exercises because we can feel it all the way down, right? Do you feel that? You get glutes, you get hamstrings, you get back, you get sweat. Keep it going. Nice straight line from the back of your head to your tailbone. 10 seconds. Then remember, we're gonna lift that knee up. Either right here. Watch me. Up and down in between or keep it up. 30 seconds. We're here to here. It's challenging, and you're gonna feel it right through here, right? If your pre post doctor, keep that knee down. Just keep lifting the leg. It's up to you. 15 seconds. Let's make it good. And breathe. Take it up, take it up. I know. Yes. Good. 3, 2, 1. 1. Relax. Stretch it back. Right. Shake it out. We're gonna bring it up right here. We're gonna get our first set of swings. So we got upper and core. We got lower in the beginning. We're gonna take it to a kettlebell swing or dumbbell swing. So two options. Three options. One, kettlebell or dumbbell. Right in the center here to here, or you got it here, take it back. Bring it up. Skier swing. I'm gonna start with my dumbbells. I'll go to my kettlebell later. All we got is 30 seconds, then we're right back into our rounds. So shoulders back, hinge. 3, 2, 1. Power up. If you've never done a swing before, I forgot to tell you, take it to just that standard deadlift. Bring it up. Yes, take a deadlift. Bring it up or keep that swing. Keep it going. 15. Press those feet into the floor. Dumbbells or kettlebell? Chest level or below? Drive them back. Drive them up. Let them drop. 3, 2, 1. And relax. Ah, yes. Shake it out. Breathe. All right, team, drop it down. All right, so shake it out. We're gonna keep it with that core. We're gonna take it down to a plank. So this time we're on our elbows, and we're gonna keep it here. It's gonna be a challenge, but you are strong. We're starting with our regular plank on our elbows. If you need to modify, I want you to stay on your knees and then alternate when we lift an arm and a leg. Join me here. We're starting. Regular plank this time. 20 seconds each. Regular plank on your elbows, hands, shoulders, shoulder width apart. Bring it up right here. Modification. Especially pregnancy. Early postpartum healing diastasis. I want you to stay on your knees right here. You're still going to get that deep, that deep core engagement. This is challenging, but you guys are strong. I know it feels like we just worked that core, which we did, but we're gonna keep it going. Breathe. Yes. All right, team, give yourself a little stretch break. We're gonna come back up to that, but we're gonna take one arm up. Here we go. Take it here. Ah. I made you go 30. I'm sorry. We'll split it up. 30 seconds. Let's just keep it going. So one arm. Yes. Let's switch it halfway. Right here. Other side. Yes. Breathe. 10 seconds again. You can be here doing that too. For 3, 2, 1. Back to center. We're going one leg. 15. Everything is pulled in. Talk about pelvis core engaged. I know you feel a lot in that knee. If you need to bend that knee, you can do it or stack it here. This is sometimes easier. 3, 2. Switch your legs right here. Either hold it up or cross it over. Sometimes this is a little better. Stay center. Finish strong for five, four, three, two, one. Relax. Oh, right, team, bring it up. Ah, there's my towel. All right, team, bring it up. We're back up top. Let's take it to a staggered deadlift, right? We're gonna take it here. You got one dumbbell or one kettlebell? I'm actually gonna take it with my kettlebell. So we're here. We've got a kickstand stand. Deadlift. Watch me. Right here. You're gonna start with your kickstand. You're gonna hand off that kettlebell, right arm to left arm. Then we're gonna do the same thing. One leg coming up. Hand it off. It's not easy. I'm gonna be off balance. That's okay if you are too. You can put that toe down. And then we're gonna add a knee coming up, a hand off here. All right, so stay with me. We got 30 seconds. It's gonna be a lot in that hamstring and glute. It's going to be a lot in that core. Zip it up. Shoulders back. Train tracks. Kickstand. Here we go. Here. Hand off the kettlebell. Drive it up down, hand off and up. You can have one dumbbell as well. And you can decide if you want to go a little bit further out. You're gonna feel it a little bit more, right? Yes. Hand up, side. Drive up through that front heel, back of the leg. This is nice because it takes your brain off. You're the back of your leg and your Butt hurting, right? Take it here. One leg. Hand off, Hand off. And up. Yes. It's hard, but you can do it. If you need to keep that kickstand, that works too. You're still gonna get it done. And up, down. Whatever you need to do to stay balanced. And if that's kickstand versus one leg, keep it going. Yes. Burn. All right, team, we're gonna add a little knee to it. Watch me here. One leg or kickstand? Bring it up. Knee. Hand it off. Right, Take it back. Kickstand. Here's the kickstand version. Knee up. Hand it off. Underneath. One leg. Yes. Yes. Knee up. I have to tap my toe down in between, but you might be able to do it without one more. And up. Yes. Relax. Here's what we got, guys. We're gonna give ourselves a little break, a little cardio mobility. We're gonna squat it down right here. Here. Kick. Stretch it out. Yes. While we shake it out, we're gonna keep that heart rate up. Then we'll get that other side. But that's a lot to do. Back to back, right? So cardio mobility. Hands behind your head. Squat. Flex the foot. Kick it out. Here we go. 30 seconds. And breathe. Hands. You don't have to get super high. I just want you to flex that foot so you stretch through those hamstrings. Here. Here. Yes. Breathe. Get low. Good. Take it down. And up. Everything is right side, left side today, so it's gonna feel a little longer. But again, no. Repeat once you get that second side. Three, two, and one. Catch your breath. All right, team, can you do it? I know it's a lot of brain, it's a lot of balance, but you can do it. Starting with that kickstand. Hand it off, hand it off. Take it to that one leg. Hand it off. Hand it off. Really drive into that heel. Zip up in that core. Find a spot out in front of you on the floor to focus those eyes, catch that breath. Stagger it here. Train tracks. In three, two. Kickstand. Handoff. Take it here, here, and here. Yes. And up. Drive it up. So remember, flat back. Don't abandon that form. Right down. Hand off, hand off. And up again. If you want to hand it off a little bit further. To the side, to the side. This would be the time to do it. Now take it to that one leg. Here we go. Drive up through your heel. You might find one side is a little better, huh? Yes. If you need that foot down in the back, use it. You're still gonna get the core Working, I promise. Do what is best for you and safest for you. You do. You be where you are today. Five more seconds, then we're gonna add that knee. Looks like this. Go under your knee. Take it back. Forward. Hand it off. Bring it up. Yes. It's hard. I know. I'm feeling it too. Take it under. Yes, take it under.5 seconds. It's amazing. Feels better when your brain knows a little bit of what to do, right? Oh, burn. Put it down. Shake it out. Cardio mobility. Let's get it done right here. Squat. Yes, team. Oh, yes. Back of the legs is that we were feeling. We had all those lunges in the beginning, then those deadlifts. We're gonna take it down to the mat. We're gonna get some upper body, some core. Breathe. Yes. Down and up. Let's get five seconds right here. Three, two, One. One. Catch your breath. Quick sip of water. Let's get it done. All right, team, down on your back. I'm gonna take it with a heavy weight. I'm gonna adjust my air because it's hot in here. All right, team, so one heavy dumbbell. We're going with a chest fly. So one side. This is your chest fly. One side is going to be working while we keep that core engaged. All right, Bring it on down. Take your time coming down into your back. We're gonna start with a bridge. If you want. If you want to keep it down, you can take that arm out. Core is engaged. Try to stay up and then open it up. Right here, here. And up. Join me one side. We're gonna keep that core. Engage. And up. Right here. Down and up. If that's too much, just work that upper body. Your core is still working. We're gonna really get it working in just a minute. But if you can keep those legs and glutes working. Core engage. Now, pre post doctor, I want you to stay right here. Everybody else, you're gonna bring that opposite leg out. Take it from here. So you've got a little stationary bicycle, right? Half bicycle. That's not going anywhere. But this is in tabletop. If you want to feel it more, take it out a little. Take that leg lower. Feel how that weight is pulling. You may even need to ground into that opposite side. If it feels like too much, bend your elbow. If you've got that kettlebell, you might be better off doing a press. One more level. Leg up and down. So here with that fly, you can add a crunch if you want. Yes. Breathe. If you're with that bridge, I want you to bring that knee in down. Here's your modifier. Yes, team, 10 seconds. Yeah. Burn. Core combo. This is why it's called core combo. 3, 2, 1. Relax. Stretch it out. All right, team, roll over into that side plank. Let's get it done right here. Let's give those shoulders a little break and that center core. We're just gonna hold a side plank. 30 seconds. I'm gonna give you a few options. Cross your feet, stack your feet, or on that knee, we're gonna zip everything up, lift it, and hold it. Lifting up in 3, 2, 1. 30 seconds. So we're just holding for 10. Keep that chest open. Even if you got your hand in here, try not to lean into it. Breathe. Reach it up if you can. Take it down and up. Scoop down, reach up, scoop down. You can do this with the knee down, too. Good. One more, then hold it. Five seconds. Little pulse pulse. Four, three, two. Relax. Yes, team, stretch it out. We're going back down onto our back with that same weight. We're gonna get the other side with our fly fly. Then we'll get that other side side plank. But let's get it done. We're getting close to the end of this workout. I know you're feeling it. I hope you are. So remember, that fly goes out. Slight bend in the elbow. Bring it up. If you need to modify, take it to a chest press. Lift the hips in the bridge if you can. 3, 2, 1. Here we go. So again, feel how that weight is push, pulling you. If it feels like too much. If you're getting too much in the shoulder, then bring it down to here. Core engaged. Or again. Bend that elbow. Bring it in a little closer. You can still do that, Brit. Or that close or wide. Chest press versus fly again, especially if you have that kettlebell. So keep it here if you need to modify other lie. Otherwise, let's get that opposite right here and here. No movement yet. You got that half bicycle, half stationary bicycle. You're still taking it down. Feel how it pulls you and you want to twist. That's where that core is coming in. If you need to feel it a little more, bring that leg out a little bit. You can flex those feet right. This side is so much harder for me. You can also hold on to a weight on that opposite side if that helps. Watch me. We're adding on everything up, everything down. The fly is harder than the press, so if you need to bring it in a little bit, bring it in again. If you're modifying, take the knee in with the bridge Take the knee in with the bridge if you can. You're here. Cool burn. You don't have to do the crunch with it. You can just do the leg. Lower crunches. Exhale, extra oh. 5, 4, 3, 2. Relax. Challenging, right? Ah. Turn on to that other side. Let's get that side plank. Remember, we got 30 seconds. We're gonna hold it. We're gonna scoop, we're gonna reach up and over. We're gonna do little dips, pulses. Give yourself a second. Second. Shake out that shoulder, right? Lots of chest. Today. We're focusing on those big push and pull. So we did pull with the row. We got biceps too. We got chest, shoulders, and tries there. Lift it up in that side plank. Here we go. So holding here again. You can have your feet stacked. You can have your knee down. Whatever is good for you. I want you to zip it up. Weight out of the way if you need to. Let's scoop it down and scoop it up slow and controlled. Remember, if you need to rotate that thumb or keep it here and reach one more little pulses down right here. Tiny ones. 8, 7, 6, 5, 4, 3, 2. Relax. Stretch it out. Ah. How about we go back to a swing? I know, team, right? Let's get it done this time. If you want to take it to a kettlebell, if you did dumbbell before or whatever you didn't do. I got my new kettlebell. 12 kilograms, 26.4 pounds. Modification, of course. Is that deadlift? Just keep it here. I know we did a lot with that kickstand, but we were focused on the core and the balance. Right? Let's get 30 seconds. Shoulders back. Hinge it in three, two, one. Power it up. Here we go. Zip up that core at the top. Remember, you're letting it drop. Power up. Lock out and drop. Lock out and drop power. Drop. Push the feet into the floor. You're stopping yourself. Straight up and down. We're not hyper extending. Really connect with the feet, core as you squeeze those glutes and those hamstrings. You got four, three, two, one. Swing and relax. Breathe, little petal. Right here. I know. Yes. Breathe. All right, team, take that kettlebell to the side. Up to you. You want kettlebell or dumbbell? Let's check our time. All right, let's do kettlebell if you got it, because we're gonna actually take this just one side. We're not gonna do right and left. So right in the center, you've got that goblet squat. We're gonna start with that. We're gonna curl at the bottom, we're gonna add a knee. We got three sets of 30. Zip up that core. Let's get it done in three, two, one. Sit low. Right here. So we're here. Drive it up. I know that core is working just by holding that weight in the center, right? So when we were racked right here, we had to stabilize to the side. But even just here, we're pushing it in as we squat. So sit low, drive it up. You can have one dumbbell, too, if that's all you got. Yes. Breathe. Bring it up. All the way through. Last push for those big muscles in the legs and up. Watch me. We're gonna curl at the bottom, knee up, balance. Curl at the bottom, knee up, curl at the bottom. Yes. Try to hold. Hold it at the top. Hold with the coral down. Hold me. Right, that's what we want. Yes. One more. Watch me here at the top. Cross, curl, down curl. Take it up. Cross curl, down curl. If that's too much, you just pick one of the other ones that you just did. Take it up and here. So here, across. You gotta balance here. Yes. Last one. Good. And breathe. And relax. Yes, Team. All right, bring it down onto one knee. We're gonna get this done. Both sides. If you need to. You can fold up that mat, or you can keep this standing the entire time. But watch me here, half kneeling. It's a chop, so I got one foot forward. What we love about this is we get that hip flexor stretch. But again, if you need to put a towel underneath or roll up that mat or keep it standing. Keep it standing. We're gonna chop it. Here we go. We're here. Take it across. What I want you to think about, try to be with that heavy weight. Take it up, across so you're not twisting your body the way we do a chop from a standing position. You're keeping it all nice and tight here. Yes. And breathe. Five seconds here. Then we're gonna take it to a split stance, but standing. Bring it here. Push it up. Out of it. Stay here. Here we go. Take it across again. Across your body. Hip across. If that's too much, keep it close. Hip to shoulder. It's almost like that cross curl, right? Yes. Breathe. All right, guys, we're getting to that last round, that most challenging one. You guessed it. Split the difference between those two. Take it down. Hold it here. Drop it low. 30 seconds. It's gonna play with your balance, right? It's gonna get those legs burning, but you can do it. Think about that core working hard. Your Upper body working hard and those legs stable. Stabilizing. Challenging, but you can do it. Yes, team. Five, four. Stay low. Three, two, one. Shake it out, shake it out. Maybe grab a sip before we get that other side. Right, so now you know what we're doing. Half kneeling. Think of it as a stretch. Just your core. Split leg, then stationary lunge holding. Let's get it done. We are so close to the end of this workout. I know we can do it. Bring it down. Find that good stance across your body. Strong. Try to go heavy. If it feels okay with your back. Here we go. 30 seconds, and everybody's a little bit different. You may want that toe up in the back. You may want it down. Whatever feels more stable and comfortable for you and allows you to get that good form with that half kneeling chop. And again, what we love about that chop is we're getting that hip flexor stretch, right? Breathe. We got five, four, three, two. Bring it center, press it up. Staggered. Take it across. So a little different having to do it from this angle. Right hand up, cross and up. There we go. Breathe. Ah. Burn. 10 seconds. Right here. Ah. Get it done. Split the difference. Three, two. Drop it low. Here we go. Take it across, take it across. Looks like this. You gotta stay down there. Push through that front heel. Get those legs burning. I know those arms are tired and that core is tired of stabilizing, but you can do it. Stay low. Down, across. Yes. Five seconds to go. You can do it. Three, two, one. Relax. All right, team. Catch your breath. Put that down. How about one more swing? You pick kettlebell or dumbbells. I'm gonna go with my heavy kettlebell. We're gonna get it done. This is it. Let's swing it. You can modify with just that. Deadlift lift. Back of the legs. Another. Less those legs are burning. Arms are burning, but let's get it done. Shoulders back. Last swing. Prep it. 3, 2. 30 seconds. Drive it up. Power back. Oh, yeah. Yes. Push those feet into the ground. Lock out. Up with that core in the top and your back and your glutes and your hamstrings. Keep that good form. I know you're tired, but, yes, you can stay with me. Five to go. Four, three, two, one. And relax. Pedal those feet. Yes, team. All right, what do we think? Time for a bonus move? I think yes. You pick dumbbell or kettlebell. I'm gonna go with my dumbbell. We're gonna get some cross knees up and down. So you have the option to keep it all up or to pop back into that plank. Watch me one time. I'm gonna hold that dumbbell or kettlebell. I'm gonna come across, I'm gonna go to the side, then I'm gonna pop it down. I'm gonna do the same thing. Cross side. I'm gonna pop it up. Cross side, take it down, pop it back, cross side. So in that plank position, you're just doing the same cross side as you do with your dumbbell up top. All right, one minute. Come up from that squat. Pop it up, pop it down. Last thing of the day. Yes, you can. Stay with me. Here we go. Cross side. Squat low. Pop it back. Cross side. Pop it in, bring it up. Other side. Cross side, down. Pop it back. Cross side. Keep it going. Think of it as a squat. Pop it back, knee, and then all the way up, down, halfway. Ah, yes, you can. Cross side. You don't have to go super fast. Your heart rate's gonna get it across side, all the way up. You can keep it all standing if you want. Can you get both one more time? That is your time. But if you want to finish with me. Cross side, Ho. Cross side. Yes, you did. Yes, you can. Ho. Team, Shake it out. Yes. So, like I said, not a whole lot of direct core work, right? We did get those planks, one arm, one leg. We did get some leg lowers with the chest fly, but most of the time, it was that core in a combo move. Right, but your core was working the entire time. Every time we had to balance, that core is working hard. Every time we had to have rotation. Rotation, which is so functional because we have to rotate every day. Putting on our seat belt, picking up things, all of it. Hips back, right here. Rotation is in our everyday life. Balance is in our everyday life. So we got to put those in our workouts. Stretch it out with that back. Yes. Make sure that you let me know if you liked this video, this workout, Let me know in the comments. Hit that like button. Subscribe to my YouTube channel when you subscribe, that helps me keep making completely free workouts for you here on YouTube. Tilt that hip forward if you need to. Tilt it back. Right here. Yes. Core engaged. Bring it up. And again, I would love to have your feedback if you like this format. I know it feels like a lot of balance, but that is how we get stronger. That is how we get better, more fit. And you did it. You were here. Take it forward. I'm so proud of you. Take it to the side, please. Get more stretching on your own, of course. Check out all the links in the description below. Find out information about the Body Fit Athletic Club. Take it to the next level Next level November. But if you really want that support and accountability, the Athletic Club is where you want to be. Check out the other links. You can find out everything else on my website. How to get your monthly calendars. All of it is right there for you. Core is working hard. One big deep breath in and out. You did it. That was your full body Core combo with weights workout. Great job everybody. It.