40-minute Full Body Workout With Bench And Dumbbells!

Hey, everybody. I'm Amy from BodyFit by Amy, and this is your back to basics strength workout. In this workout, we are going to use a set of dumbbells or a few set of dumbbells if you have options, and an optional bench. If you don't have a bench, don't worry. I'm going to give you options to take it down to a mat, or if you have a sturdy chair or couch or something to hold on to for a little bit of stability, I will give you lots of options. So the bench is optional, but weights if you got them. And what's great about this workout is anybody can do it. If you're likes to lift heavy, but you want to keep it back to basics, just one move at a time, that's what you got. You can go heavy, you'll get your heart rate up. You can really focus on that form and building that strength. And if you're new to exercise, if you're a beginner, this is also a great workout for you because again, doing one move at a time in just three short circuits will go down in time. And you can really take your time to learn the form. So it should be challenging and doable for everybody. All you need are your weights and some space to move. Are you ready? Let's do it. Okay, so we're going to start. Give yourself a little bit of space behind or in front of your bench if you've got it, and make sure that you have space to move. And we're going to start with just a little march and rolling the shoulders. So we're going to get a quick mobility warm up. And then we're jumping into three circuits. That's all we need. So we're focusing on your big movement patterns, your squat, your hinge, your lunge. And then, of course, we have your upper body pull. Upper body pull, push. So again, one thing at a time. You're gonna have a circuit where you have an upper body. Oh, no. A lower body first, and then an upper body and then a core. And then we will repeat that circuit. Same move, exact same, nothing fancy added, but we'll go down in time. So your first round is 40 seconds of work, followed by 20 seconds of rest. Let's open up those arms right here. Your second round is 30 seconds of work, followed by 15 seconds of rest. Because you already know what you're doing. Let's take up and then little hinge right through here. So just bending here. And then your last round is only 20 seconds, because by that point, you're an expert, you know what you're doing. You can just focus on going for it. Quick little water break in between. But of course, anytime you need water or anytime you need a break, take it on your own. If you are experienced with this, I encourage you to go heavy. Let's take it side to side. Little shift into that side lunge and to try to work through keeping that heart rate up. If you've worked with heavy weights before, know you're going to get your heart rate up for cardio. If you need more of a breather and you're a beginner, don't be afraid to hit pause if you need it and take a weight that is right for you. Don't overdo it. I always want to make it accessible to you and challenging to you, but in a way that works for you. All right, so big step back if you can. We're going to bring it to here. If you need to grab onto the wall or hand on the bench and then drop it down to open up that hip flexor, you can do a little stretch here to here. That's not right for you. Just take it a little higher. And then if you want, you can take that arm up to get a little stretch right through here. If you want to drop that knee even more, you can just working into that mobility. And then we're going to bring it up, walk it to the other side. So again we're here. Drop it down if you can. If you want to take that hand down and then you can even reach it up and breathe. Walk those hands to the center. We're going to take a few little back rolls. So just flat back down and round it up. Looks like this. Flat and up. Of course, if you need more of a warm up, you can get it as well. We're gonna keep the warm up and the cool down short. So we can just get right into this. Holding it here, standing cat, cow right through here, bringing it up and just little pull downs, push and pull with the arms. I'm going to try to go heavier with my weights. I'll be mostly working with my 15s. But again you do you work with what is good for where you are in your journey. Try to go heavy to get that heart rate up to get those muscles working. But if you're new to this, you're just not feeling it. Take it at a weight that's good for you. And if you just need to take it to body weight, no weights, that's fine as well. All right, so we're Starting with a sumo squat, so sometimes called a plie squat, I often call it a plie squat. So toes are out here. You can rest two weights here and drop it down. Or if you want to go with one heavy weight, you can drop it down here or have it in that goblet position. It is up to you. If you're just learning this move, you can also just take it body weight. And if you need the bench behind you to give you a little bit of extra balance, that works as well. We got 40 seconds of work. Let's take it right through here. Here we go. Dropping it down and driving it up. So of course you can shift those toes. They don't have to be turned out super wide. They can be, but they don't have to be. Again, if you need a little support, drop it down to the bench right here. That actually gives you balance, but makes it more challenging. What I like about the sumo squat is that sometimes it's hard to get as low with our regular squat. Sometimes we're able to go a little heavier because I like to rest the weights here, here. And if you're someone who feels like, oh, everything else is getting in the way, you've got that nice open space to really hone in on that form. Three, two, one. All right, set one. Weight down. So we're going to come into a bent over row one side. So I'm going to support it here. Take this leg out here. If you have the bench or a couch, something that you can put it on, we're going to go heavy. We're going to take it here to here. If you don't have that, just keep it standing right through here. Here we go. So pull it up and drop it down. So with this row, core is engaged, My shoulders are square towards the ground either way. And I'm pulling that elbow up to the side, pulling the weight to my hip bone or to my rib cage. And then I'm letting it stretch all the way down. What I'm not doing is rounding in the back. I'm trying to keep a nice, a flat back, whether I'm standing or kneeling. Even if you don't have a chair or a bench, if you want to put your hand on the wall or something supported, that can be really helpful as well. Power up, drop it down. 3, 2, 1. Just turn yourself around so we're here. Make sure you don't trip on those. Same thing from here, you're either here flat, you're staggered here, or you can hold on to something. If you need a little bounce, but flat back. You're in that hinge position. Nice and supported. Core engaged. Bring it up right through here. Yes. Let it drop. So if we end up just going here to here, might mean your weight's a little too light, and it may mean you're recruiting more biceps. Biceps are definitely working, but if we can pull from the ground ground, we really get those big muscles along our spine helping out, and that's what we want. Breathe up. 10 seconds. 3, 2, 1. And relax. Now we're going to sit either on the floor or on the edge of your bench, or I'm going to give you a standing option as well. So if you're more advanced, either on the floor of the bench, you're just going to pull those knees in a little V sit. You can support yourself through here. If you're more of a beginner, you can just bring your knees in from a seated position. Or if that's not right for you, you bring your knees in from standing. So three options. Seated, upper back, or standing. But let's get 40 seconds of a little V sit crunch. I'm going to angle a bit so you can see me, but you can be off your bench. Here we go. If you don't have a bench, sit on the floor. You decide how far you want to go. Back. If you got that good balance, be careful on the bench. But supported either here or holding on the back can be really helpful. You're gonna feel those hip flexors. They're a little bit tired from that squat. That's normal. Push out in front instead of just dropping down where we might end up arching our back. I want you to focus on pulling in through here. In and up. Right. Starts to feel like too much. You can always put one foot on the floor or take it to that standing. Yes, you can. Almost there. Three, two, one. Stretch your back. All right, team, so we're doing all of that again. Exact same moves, nothing fancy. I'm not going to throw anything crazy at you, but this time we're taking it for 30 seconds at a time. So starting with that sumo squat, toes out. You got 30 seconds. Two dumbbells or one or no dumbbells. Here we go. Can you get a little lower this time? Are you going a little bit heavier? Whatever it is, find a way to challenge yourself. We've got the shorter interval. Let's take it down. And up and up. Five seconds to go. Three, two, one. Set. One of those weights down. Come over to your bench. If you've got it if you don't just staggered into that row. We've got one arm for 30 seconds. Core engaged. Let's do it. And up. So if this hand is out in front, you're not putting all that pressure into it. It's really just for support. Think of this as upper body pull. So you're pulling from those muscles along your back. Really think of all those touch points, those points of contact. Your foot, your hand, your knee, if you got it up. And then stabilizing in the core. Four. And breathe. Squeeze in your back. Five. Four, three, two, one. Turn yourself around. Switch that weight. Other knee on top or staggered. Either way, that's fine. That good position right through here. Here we go. So if you've got the knee on the bench, a common mistake that we see a lot of people make is they have this foot back here. Actually like it a little more out to the side. So then you're stable, right? Feels like you're stabilized and you can really connect with the core. And breathe. And up. Squeeze. Yes, I know. 3, 2, 1. Set those weights down, and you're coming back into your little V sit crunch. So if you need to take it standing, take it seated here or lean back. It's up to you. Wrap that core. I want you to think about zipping it up, pulling everything in. Here we go. In and out. So I'm at a little bit of a weird angle, but if you want to be off the edge of your bench, if you have it, or on the floor, this might be what it really looks like for you, right? Everything pulled in. Trying not to arch that back or around. Keep it stabilized. Right through here. You can do balance too. Yes. 5, 4, 3, 2, 1. Little stretch. One more time. 20 seconds. Seconds only. We got our sumo squat, we got our row each side, and we've got that V sit. Then we're moving on after a little breather. So join me right here. Grab those weights. Heavy if you got them. It's only 20. So let's try to get low. Let's try to have perfect form. Shoulders back in. 3, 2, 1. Squeeze it up. Yes. All the way through. Drop it down and up. Have to really watch the clock on these 20 seconds because they go so fast. Three, two, one. Yes. One. Weight down. Let's take it right through here. Core is engaged. Set up either standing or supported. Let's do it up and down. Let it drop. Squeeze all the way through. 5, 4, 3, 2, 1. Switch your sides. Other side. Right through here. Supported on top or right through here. Flat back Zip it up, hinge it in. 3, 2. 20 seconds. So this last round is really just a quick round to give our body one last hurrah on these movement patterns. Upper body pool, sumo squat, and then bringing the knees in for the core. 3, 2, 1. Yes, team. Last time standing, seated, or reclined. Here we go. In and out. You can make this as small or as big as you need to. Again, I would much rather you have more concept control here, then all the way out. That's not it. This is it. Yes. 3, 2, 1. Take those knees out, stretch them out to the side. Set those weights to the side. Quick sip of water, and we're going into our second circuit. Grab some water right here. 30 seconds to breathe. You can tap it out, you can shake it out, whatever you got. All right, team, so we're going to take it to our deadlift. We're going to get set up right through here, and we're going to take it to a tinge pattern. So those shoulders are back kind of similar to what we did when we did that row, but it's hinge for your lower body. We're taking it here. Weights stay right to the front of the legs, and. And we're bringing it up. If you need to rehearse that pattern a couple times with body weight, go for it. Otherwise, we're trying to aim heavy with that deadlift. So if you've done a deadlift before, you know how challenging and effective these weights can be. We're here up to here. So weights in the center. The most important thing, roll those shoulders back. Is that you hinge. Drive your hips to the back. It's not just a forward fold. We're driving the hips back. Soften in the knees. Shoulders packed. Here we go. 40 seconds. Bring it up, take it down, and bring it up here to here. So what I mean by that is often we think, oh, a deadlift is just folding forward, but it's driving the hips to the back. Bringing them up, driving them back. Yes. And up. We got 10 seconds. This is such a functional move. How often are we picking things up off the floor? We need this good strength that keeps not only our hamstrings and glutes working, but our backs strong and relaxed. All right, team, so you're either coming down on the mat. Imagine I'm on my mat. Right through here, we're going for a chest press. Then after that chest press, we're gonna take it with some little toe taps. All right, I'm gonna give you some options with that. So you can either be on the mat or you can be on the bench. I'm gonna be up on the bench. We got 40 seconds. Your chest press looks like this. Bring those elbows in. They're not in tight. They're not here. They're about split the difference, 45 degrees. Pressing up and in. So we're coming down on our back. I'm gonna angle just a bit so you can see me. We're right through, through here. A little bit of setup on that. So if you're on the bench, you have the advantage. We call it hugging the bench. So you can really pull those elbows down, press up and in. Feels a little different, but again, if you don't have a bench, no big deal. I like to put my feet up because I'm a little shorter. If your feet can go down, that works too. Engage that core. Here we go. Elbows come down, press up and in. So think of that push up pattern that you do. You're bringing the elbows down. And again, if you have the bench, you can go a little bit lower than the bench. You don't have to be all the way down, but just a bit. You're on the ground. You're just going to go to the floor and press it up. But my elbows are not directly out from my shoulders, but they're not right by my sides. Right. We're getting in between kind of about 45 degree angles right through here. Five seconds. I know, I feel it too. Three, two, one. Oh, that was heavy for me. All right, team. So wherever you are on the bench or on the floor, if you're on the bench, you may want to hold the back of the bench or have your hands underneath. And we're going to start with just little toe taps. So just through here, if that's not right for you, you take it to a little march. But we got 40 seconds. Here we go. So with these toe taps, I want you to tuck the pelvis. So little tuck, zip up that core. And then you're keeping everything stable. You're not holding your breath, but you're stabilizing the spine as you're dropping the feet. Feel what that feels like. So we're not moving, we're not flexing or extending the spine, but we are keeping the core engaged right through here. As we get more advanced with this. And if you are more advanced, next round, you're gonna hold a weight up top. I'm gonna give you that option. 5, 4, 3, 2, 1. Back up onto your feet. We're gonna add an extra upper body with this round, and that is just your basic bicep curl. I'm gonna switch to my tension. You can be seated or you can be standing. You're standing. We're going to put one foot back and we're just going to curl up and in and down and out. You've got 40 seconds. Weights to your side, shoulders back. Here we go. So if you're advanced with this, I want you to really focus on going heavy and getting through that full range of motion. If you're newer to this, I want you to think about that form, right? Full range of motion all the way up, all the way down, not swinging. Right. That's why I like to put one foot back. Gives us that little support. Just a little staggered. And if you're having to swing and use your back, your weight's probably a little too heavy. If you're able to just crank them out like this, your weight might be a little too light. We want something in between. Want you to think about that core. We just worked that core, so you should be feeling it right, right through here. 3, 2, 1. Set those weights down. We're going back to the top. So we're going back to that deadlift. I want you to focus on that good hinge pattern, driving the hips to the back, keeping those shoulders packed. So what that means is we're not letting them round here, we're pulling them back. Weights close to the front of your legs. Let's do it for 30 seconds. Here we go. And squeeze it up. Right through here. And up. Nice strong circuit again. We got that squat motion. We got our upper body pull. Now we've got our hinge motion, our upper body push, and some core stabilization with both almost at the top, it feels like you're arching your back, but you don't want to be there. You want to be here, but you want those shoulders pulled back. If you're starting to feel your back too much, you can bend your knees a little bit more or weights right by your side. Oh, that's over 30. There we go. Down on your back into your chest press again. If you want to have your feet up or feet down, whatever feels best for you. You just want a nice, strong core. We got 30 seconds in that chest press, then we'll drop them down, we'll take them into that toe tap. Here we go. Let's start at the top. Core engage. Bring them down. Press them up and in. Bring them down. And I know I said in the beginning, if you are a beginner, you need more of a break, but if you're lifting super heavy, you need more of a break. Listen, when we do true hypertrophy training, as in trying to really gain more muscle fiber, sometimes when people are training for mass, those rest periods are a lot longer, sometimes a few minutes. So if you need that hip pause. Last one. Yes. Weights by your side. Get a little stretch wherever you are on the mat or on the ground, so you can keep those toe taps. I know I said we're going to keep it simple, but if you want to extend the leg a little longer, you can. Or add that weight if you're more advanced. Let's wrap that core. Holding on. Here we go. Little taps. Core stabilization on the floor or on the bench. And if you want to push it out so here you can. What I don't want is to see that back arch. So really tuck that pelvis, Wrap it in, and then wherever you need to be, I can really feel that even though I'm able to get out a little further, I can feel a lot with my toe taps as well. So keep it here. 3, 2, 1. Up onto your feet. We got 30 seconds of a bicep curl. All right? And then we're into that last 22nd round. Let's do it. So strong. Regular bicep curl. Here we go. And again. Nothing wrong with your feet being here, but sometimes I see people end up coming back a little bit. So sometimes it really helps to stagger and think about what is. What is that core doing? I can hear. Yes. 10 seconds. And we're doing it all again. Only 20. I got three, two, one. Set them to the side. Last round. Deadlift press, bench press or floor press? Toe taps and biceps. 20 seconds only. Getting in position. Nice. Good hinge. Shoulders back, chest open. Drive the hips to the back. Let's do it. And squeeze. Take it back. And squeeze. And up. Yes. All the way through. Last one. Boom. Down onto your back. I know. Take your time getting there. Oh, with my heavies here, work my way up to even heavier. Nice, strong core. 20 seconds only. Here we go. Press up strong. Press up. And inhale. Then elbows come down. So sometimes it helps to think that you're pushing your body into the bench or that you're pushing the weights away from the bench, rather than we'll have to press the weights up through here. Three, two, one. Yes. Set those weights down to the side. Little stretch toe taps, or extend those legs out. Whatever you got for 20. Zip up that core. Here we go. Toe, toe, or here to here. You got It. I know. Breathe all the way through this motion. This is it for three, two, one. Catch your breath. Quick sip of water. If you need a longer breather, go ahead. We're going to take about 30 seconds. Ah. All right, team, so our next round, I want you to watch me here. We're going to take it to a split squat, otherwise known as a stationary lunge. Right? So we're right here. I want you to go heavy. If you need a little balance, hand on the bench or hand on the wall countertop, something to give you a little sturdiness. If you want a challenge, I'm going to give you the option to take it to a split squat, sometimes called a Bulgarian split squat. Only take that if you are more advanced and you are familiar with the split squat. So go ahead and grab those weights. We're going to start. Right foot forward, left foot back, dropping down into the lunge. Two heavy weights if you got them, or one. And if you want that split square squat, have a seat. Have this foot out and then come up. Then we're gonna put this foot up. We're dropping it down. I'm gonna keep it the regular split squat. Only take that option if you're comfortable with that. Here we go. We got 40 seconds right here. We're going right and left on this one, so feel a little bit longer, kind of like that bent over row that we did. If you're doing the split squat, you're gonna feel it. What I want you to think about in both is to really hone in on that front leg. Your back leg is supported, but most of the work is in that front leg. We're thinking slight hinge forward. Not a deadlift like we just did, but not straight up and down. You're gonna drop the knees right through here. Three, two, one. I'm gonna set my weights down right here. Shake it out again. Split squat. We're gonna go other leg. You sit here. Come up to here. That's kind of usually where you want to be. And you're dropping the knee down, not pushing through this one. Keep it in that. Otherwise, other foot forward. We got 40 seconds. Split squat. I'm gonna turn this way. Here we go. Who with that bench being angled, it's kind of throwing me off a little bit. Drive it down, drive it up. Yes, team. And up. Boom. Yes. Over halfway there. Focus on that form. Press through that front heel. Both legs are working. You're standing on those train tracks. 5, 4, 3, 2, 1. Set those weights down. And guys, if that's really not a great option for you. I want to have you stand and just step back and in. You can just do a little tap back, or you can take it to one of the options that we just did, a plie or a deadlift. All right. If the lunge split squat is not good for you, find something that we just did or just tap it back. Always a great modification. All right, team, so we're taking it back down onto our bench. I think I'm gonna switch to my tens. We're gonna go tricep lying extension. So looks like this. We got it here. Heart rate's up after that one. So you're bending at the elbows. Weights are. You're coming down by your ears. If that doesn't feel good for you, you can do a close grip press. You can have your elbows here, or another option is to just take it with one dumbbell here to here. But if you don't feel comfortable holding that weight above, either on the ground or on the bench, just bring the elbows straight down and straight up. We got 40 seconds. Here we go. Down and up. What we want to watch out for is that we're not moving. Moving through the shoulders like this, right? You do want to bring those shoulders and elbows back just a tad. So then when you bend, it's more like that 90 degree angle, right? Arms are working hard. Back of the arms. But of course, pay attention to that core. What is your core doing? It should be stabilizing. Nice and tight and here. Three, two, one. Yes, team, bring it on up. Here's what we got. Now we're gonna take it to a bench plank. Now, if you've only got the floor, take it on the floor. If you can take it to the bench, we're here. So we're just holding. So you have those options. If neither of those is good for you, also take those elbows on the wall, walk your feet back, and hold it here. You pick floor, bench, or wall. We got 40 seconds. Holding it here. All right, so in your round two and round three, even though I promise to keep it simple, I will give you a couple of options. We'll still keep it just your plank. Here's what I want you to think about, guys. Whether you're on the floor or the wall or the bench, I want you to do a little tuck of your pelvis, right? So not up, but think. Can you think? Visualize bringing your hips towards your ribs while you do that. Can you also lock out your quads and your glutes so you're really Tight through your legs, but you're still breathing. You're really tight through your core. You're zipped up, but breathing while you stay stable. Feel how that feels. You got 5, 4, 3, 2, 1. Strong core. So there's always an option for a plank, whether or not you can get down to the mat or not. All right, team, let's take that all again. We're gonna take it to our split squat. We got 30 seconds. 30 seconds, tricep, overhead, and plank. Let's get it done. Let's finish out this workout strong so you're here. Find that good balance. 30 seconds. Again. You want to tap it back and not get low or take. Take it to a sumo squat or deadlift. You have that option as well. Here we go. Lunge it down, drive it up. It's 30. Sometimes, if I can. It feels more comfortable to hold my dumbbells this way. If that works for you. And then I try to touch the ground with them, forces me to get low. What I don't want to do is round in that back. Right? So keeping my chest open again, if you want to go to that Bulgarian spot, split squat, you know that move. Put up on the bench. Go for it. Good. Set them down. Relax it out. Same thing. Other side. Get in position. Core engaged. Shoulders back. Strong in those legs. Three, two, one. Drop it down. Bring it up. Drop it down and up. Right through here. I know. I feel it too. We are getting to the end, I promise, team. I know. Right through here. 5, 4, 3, 4, 2, 1. Set them down. On to your bench. Onto your back. Right here. So we're here. Remember, triceps, we're gonna bend. We're gonna bring them up. If that's not right for you, close grip press. Let's get it done. Here we go. So bending at the elbows, and then it's tricep extension. So elbow extension, extension. Bringing it up, not moving through the shoulders. Trying to keep your core nice and steady, because that's going to help you stay steady. Remember, you can start a little bit further back, and then you'll really feel those triceps. Yes. 5, 4, 3, 2, 1. Into that plank, whether or not you're on the ground or the bench or the wall, we're gonna hold it nice and tight. We're gonna add a little knee tap. If you're wondering what's most challenging it will be on the floor, what gives you the most support would be on the wall. Let's take it here. Here we go. So hold it here. Then if you Want little knee taps, just two at a time. Down and up again. I want you to think about little tuck of the pelvis. Zip up the core. Stable through the center, especially as you come over the top. Squeeze those legs, squeeze those glutes. We got one more round of these. We're doing it. Breathe. Three, two, one. Yes, team, one more round. We got our lunge. We're taking it up. Right through here. Get in place. 20 seconds right. 20 seconds left. Heart rate should be up. 3, 2, 1. Drop it down again. If you want to have your foot up on that bench, you can. Or regular split squat. Or find a version that's good for you right here. This is it, team. Down and up. Yes. Other side. Go ahead and get set. Bring it here. In 3, 2, 1. And up. Drive through that front heel. Boom. Almost there. Last one. Here we go. Triceps on your back for 20 seconds. Take your time getting down on the mat, down on the bench, whatever it is. Again. I like to have my feet up. You can be down on the floor. Weights up top. Triceps in three into one. 20 seconds, we here and up. Yes, you can. Arms are burning. Boom. And relax for just a second. Plank on the bench, on the wall, on the floor. We can dip those knees. We can add a little twist. 20 seconds only. Find that good plank position. Zip up that core, tuck the pelvis in 3, 2. Hold. You can just hold for 20, or you can drop those knees. Whoo. I'm feeling my quads right. If you want, you can add a little twist. And up. Twist and up. Yes, team. Breathe. Yes. 5, 4, 3, 2, 1. Ah, you did it. That's your three circuits. If you've done a workout of mine before, you know, I often like to add what I call a bonus move. It's one move. I'm gonna show it to you right now. It's optional. We're gonna take it. We didn't get a shoulder press. We got a lot with our chest press, so we got that upper body push. But we're gonna take it to a shoulder press here. So if you can, we're gonna press, and then we're gonna bring our knees up one and then the other. So we get core, we get upper body. You can bring them in, you can take them out. 40 seconds is all that we need. If you'd rather, you can take it to just one dumbbell. And the knees. Let's do it. In three, two, one. We got shoulder press. Hold them here. Knees stabilized. It's actually a super challenging core move. As you maybe can tell, that's not right for you. Bring them in. Hammer grip. Maybe you might feel a little bit better where you are right through here. Or you can always take a one dumbbell. That works too. I promise. This is it then. We're getting a little stretch up. Yes. Last one. Boom. You did it. Grab a sip of water, team. Ha. Shake everything thing out. Whether or not you're advancing, you're going super heavy, or you're a beginner, you rocked out that workout. You were here. If you know me, you know, I like to say if you showed up, you are successful. That is all that matters. Let's take those arms up right here. So we're going to get a quick stretch, but I encourage you to get more of a stretch on your own. I have several stretching videos. You know, I like to get you in and out. What's more important than our we do need to stretch at the end of the workout. It does does cool our bodies down. It does make us feel good. But the most important thing is getting mobility and flexibility work throughout your week, throughout your days, doing mobility workouts, which I have several. If you have something to sit on the bench or the chair, I want you to lean forward. Otherwise you can take it just to a standing position into that little hamstring, take that arm here and then circle that arm right through here, here. So getting mobility work and flexibility work really important to our overall wellness and health. So it's not just about your couple minutes at the end of a workout, but we like to get a few here as well. So rolling through that shoulder, if you're able, again, standing or seated, we're going to cross one foot over and if you're able, bring it up even a little bit more. If that doesn't work for you, you can just stay standing, cross it here, and just kind of drive those hips to the back. You maybe want to balance, but we're going to lean forward into that. Getting that hip flexor stretch. This is a great one to do throughout your work day, especially if you're someone who works at a desk or before you go to bed, maybe when you're sitting, watching tv, trying to hold, hold it longer than what we do here. Other side. Again, you can start low or standing. Take it here. Make sure that you check out all of my other videos. I have tons of these types of workouts. I also have shorter ones, ones where we add more. Maybe we go a little lighter, but we add compound movements. But I am planning on doing more of these back to basics strength based incorporating the bench one move at a time. So if you're someone who's really working to go heavy and likes to keep it one at a time, back to basics. Let me know in the comments if you want to see more like this. I always love hearing from you. Bring it up right here. Press those fingertips down, let your head stretch to the side. And of course check out everything@bodyfitbyamy.com and check out our Body Fit by Amy app. If you aren't there already. We would love to have you in the Body Fit Athletic Club that is our private community. If you want to do these workouts ad free and if you want to get the support of a community, if you want to connect with me directly directly. Weekly live streams and Q&As with myself, with our dietitian, an amazing community, a nutrition plan. All of that you will find in the Body Fit Athletic Club. So check us out there. Let's get one big deep breath in and out. Leave me a comment, subscribe to the channel and don't forget to come back for more. You did it. That was your back to basics strength workout. Great job everybody.