40 Minute Power Burn with Weights Workout II Step Into Your Power Day #11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your power burn with weights workout. This is day 11 of your power challenge. This is a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level. We're going to be working with dumbbells and kettlebells today. If you have them both, keep them close by and we'll alternate. Otherwise, just use what you've got. Are you ready? Let's do it. All right, let's start with just a little march. Roll those shoulders. We're gonna get a quick warm up, get some mobility work, get some dynamic movements of the movement patterns that we're going to be doing. Of course, if you need more of a warm up, please get it on your own. Let's open up those shoulders one at a time. You can keep the march just to get that blood flowing. The main goal of this warm up is to get the energy up, get our core temperature up, and just get our bodies mo and ready to go. Let's take our arms out, bring those knees in right through here. So power burn with weights. It is going to live up to its name today. We are going to start with some short intervals. It's going to be similar to what we've done in other workouts where we start back to basics for 30 seconds. Then we do another back to basics for 30 seconds. Let's step it out right here. Side lunge, big reach. Side lunge, big reach. Then we put them together in a little power round and then we're gonna go to a power burn round. So we're gonna have three short intervals. 30 and 45 seconds. Then our power burn. We're gonna go a little bit longer. So when we get to that point, if you want to switch to something a little lighter or medium, go for it because we're gonna get a little burn. That burn is not going to be a timed interval. So let's hinge it right here. You're just gonna have to listen to me and watch me as we go. As always, I'm gonna give you lots of options to be where you are today. Let's take it out right here. Flat back down and round it up. I want you to work to your level. I want you to challenge yourself, but in a way that's good for you. We are all on our own journeys and you are successful today just by being here. You showed up today. You are successful. Roll those shoulders right through here. Are just here to Move our bodies to get our energy up and to leave feeling better than when we started. Maybe a little bit tired, but in a good way. All right, so some of these moves, as we get into it, let's tap it back right here. Big reach and tap. We're gonna add on and we'll have a few things that may be a little bit of a brain teaser, but don't let that scare you. I'm gonna talk you through it, and I will give you an option just to get things moving in a different way. Challenge our mobility and agility as well as our streng power and our muscle endurance. So take it right here. Drop it down if you can. If you want to drop all the way to the knee, a little forward and back. If that's not right for you, just stay standing. Reach to the side. Take one hand here, one hand up. Big stretch right through here, and then step back through the center and bring it up. Same thing here. Take it down if you can. Drop that knee a little forward and back. Knee opener, right? Little lean to the side. Take it down right here. Reach it up. And then from here, if you can, step it back to that high plank. Let's get a little core. Tap it in across. If that is not right for you, take it to the knees and you can just tap it back. But if you can tap, tap a little forward and back on the toes into those hands, press up to that down dog. Hold it there and pedal for just a minute, and then walk those hands back slowly. Roll it up. All right, team, tap it out and reach. Here we go. So getting a little extra of that warm up today because we are gonna need it. This is going to be a fun workout. Again, back to basics for 30 seconds. Another. Back to basics for 30 seconds. Some things will be a little varied. 45 seconds, power round. Put it together. Power burn. Unlimited time. No, but no time limit on the power burn. You're just gonna listen for my cues and watch me and follow me. So it will be a little bit of a burnout round with that power burn, but I think you're gonna like it. All right, so hang with me. It's gonna be a fun workout. It's gonna challenge you in new and different ways. But of course, I'm gonna give you options. You do, you step into your power. Your power. Right? You do, you. All right, team, so we're going to start with a forward and backward lunge. So I want you to get some dumbbells, maybe some medium. We're gonna step into It. So watch me. If I step forward, right, Push back, then I'm gonna step back left. So we're gonna go 30 seconds there, then we will switch. Then we're gonna do a racked press, taking it here to here, alternating. Then we're gon in our power burn. So hang with me here. Stepping forward, right, reverse, left. Here we go. Now, if that is too much for your brain, the idea is that that same leg is forward, doing more of the work. Right? Forward, right, back, left. If that's too much for your brain, you just pick one. Either forward lunge, same leg, or reverse lunge, same leg, Right? Take your time. Remember, we want those shoulders pulled back, chest open. You can hinge a little bit at the waist, but we're not leaning too far into that leg. Shake it out. Same thing. Other side. So we're going forward left, and reverse, right. Take your time. If you need to modify, remember, you can reduce your range of motion. Balance here. Whoo. Take it here and back right through here. So you can just take it into a little tap back or again, too much for your brain. Just pick either forward or reverse. Right here. Shake it out. All right, bring those weights up. So we're gonna rack them. We're gonna alternate one at a time. So we're getting a little bit of chest here as we come in. And squeeze. Start to feel like too much. Go lighter or one dumbbell in between. Here we go. Back to basics. 30 seconds. Take your time, and I want you to think about all the things working right. We're getting shoulders right through here. We're getting chest, we're getting core right. Making sure we're not here. You need to balance here. You can keep those elbows up. We don't want to tuck them all the way. We want to keep them out in front of you so we really get the arms, chest, and shoulders. All those big muscles that push. We're gonna keep them up front. Three, two, one. All right, set those weights down. We're going into our power round, and then into our power burn round. I'm gonna go a little bit lighter. I'm gonna switch to my fives. If I had eights, I'd do that. You can keep what you've got. If you want to keep your lighter ones close by, go for it. I want you to watch me. We got 45 seconds. We're alternating, so I'm going to keep them wrapped. I'm going to go forward, right? Step it back, reverse, left, press, and then I'm going to switch it. I'M going to go forward, left. Press reverse, right. Okay. Does that make sense? So right, right, left, left. But it's going to be the opposite. Don't worry. You can always just do a forward or just do a reverse. But we're gonna press Power Round. 3, 2, 1. Forward. Right. Big press. Reverse left. Big press. Switch it forward left, Big press, reverse right. I'm gonna call it out, but you do you. Forward, right. And press reverse. Left. Forward left. Wrap those elbows in. Drive it up. That's where your power is. Reverse right. Forward, right. Wrap them in. Power it up. Reverse. Left. Wrap them in. Power it up. Forward, left. Who burn. Breathe. Reverse right. Ten seconds. Forward, right. Wrap them in powered up legs and arms. Reverse left. Forward, right. Let's get one more. Wrap them in. Power it up. Reverse, right. Breathe. So we got that power as we're coming up. Shake it out. We're going into that power burn. All right? I want you to hang with me. Listen, we're gonna break it down. We're gonna take it slow. We're not moving through it. We're keeping those lunges stationary. I want you to rack your shoulders here instead of here. We're going to take it down. Slow up power. Then we'll reverse it, all right? Hang with me. Don't look at the clock because you don't need to. Here we go. Down for two. Up and press. Slow lunge. Regular stationary lunge. So if you want to take it a little lower, Drop it down and up. Down for two. Right here. We're gonna go pulse. Three, two, one, and power. Three, two, one, and power. And up. One more. Step it up right here. Pulse those shoulders. Four, three. Other leg, back. We're going down for two. Up to impress. Down two. Hang with me. I know you can do it. If you need to go lighter or if you've got your heavies and you need to go right here, take it with one. You can do it. Pulse it. 3, 2, 1. Power up. 3, 2. I know. Keep it going. 3, 2, 1. Last one. And up. Catch your breath. That's your power. Burn. Breathe, team. Quick sip of water. Shake everything. Ow. Let's switch gears. We're gonna get. Huh. A little bit of core before we get into that next round. We're gonna get a plank. Power burn. So don't worry about the clock. Just listen for my cues. Do whatever that means to you. You don't have to strain your neck to look at me. If you hear me say out and in, what does that mean? Is that arms? Is that Legs you do you. All right, we got one long power burn. We're going to mix it up as we go. Meet me in the plank. If you need to be on your knees or standing, that's your ratification. Bring it down right here. Elbows. Let's take it right here. Hold your plank. So find that good plank position. Even if you're on your knees. Little tilt of the pelvis, hips to ribs. Tack that rib cage down. Tighten out in the legs and the glutes in the back and the core. Tap those knees. Down and up. Together. Down and up. You can actually rest your knees down if you need to. If you're on your knees, just tap one back and then the other. Let's alternate your knees. So left and right. Right through here. Again, if you're on your knees, tap one back and then the other. Breathe. Let's drop the hips. You know it. Take it down and up. Drop the hips. You can do this. Knees or toes. Breathe. We're on those elbows. Can we take it up to those arms? Hold that plank right here. Right and left, left and right. Switch it right and left, left and right. Drop to those knees if you need to. I know this is a challenging workout, but you make it challenging for you. Not where you want to quit, but where you can keep going and be challenged. One more. Hold it at the top. Take those legs out and in. You can tap it, you can jump it. Last 10 seconds. Whatever you got, team. Keep those shoulders right above the elbows. I know. As we get tired, we tend to shift back. Keep them here. 4, 3, 2, and breathe. Stretch it out right? I know, team. Breathe into that. All right, we're gonna grab that kettlebell. One heavy kettlebell. Keep your heavy and your medium close by, so when we get to that power burn round, you might want that medium. All right, team, whatever you got. We're gonna start with an alternating row, so our kettlebell's in the center. You got that hinge position. You're just here from the ground if you can. If you need to stretch it out in between, come up or stay low. You only got 30 seconds. Wrap that core. Shoulders back. Alternate that row right here. Here, down. This round is going to be a little bit shorter because we don't have right and left. And breathe. Yes. And up. Breathe. Pull that weight towards your hip. Trying to stay hinge. But again, if you need a little break for your back, bring it up right here. Up and down. 3, 2, 1. Right here. Catch your breath. Stretch out those legs. All right, team, now we're gonna Go goblet squat. So hold that weight here. If it's better for you to keep it low, keep it low, but you're gonna sit low. 30 seconds of just a squat, core engaged. Here we go. Sit low, drive it up. So you know what we love about goblet squats, right? We can keep that weight close to keep our upper body working. We create that space to get low, and then having that weight right here, our core stays engaged, Right? So pull everything in and bring it up right through here. Down and up. Breathe. Three, two, one. And relax. All right, I want you to watch me closely. These are your options. Modification. Not really modification, but you're going to alternate your row. Right and left, come up out of the deadlift, squat it down, go back to the deadlift. So row, row, bring it up. Squat. Keep it low. If you want to do that, cling to it. It looks like this. We've got row, we've got row. Come up out of it, clean and squat back down here. So you may remember, we've done that hinge to the clean to the squat. So that's what we got. 45 seconds. Seconds for this power round. Row and row. Come up out of it. Squat it either with the kettlebell low or high. Here we go. Hinge 45, row one, and then the other. Bring it up, take it to the squat. Bring it up. Hinge right through here. Here we go. Row and row. If you want to do that clean, bring it up, drop it, Squat. And here we got row and row. Bring it up. Drop it low. Yes, you can. 15 seconds. Right here. Row. Bring it up and down. Yes. Bring it up, bring it up. Last five, four, three, two, and one. Shake it out. All right, give yourself a little bit of movement. Here's what we got. Team power burn. Hang with me. What we're gonna do is we're gonna stagger, kickstand, hinge. You're gonna do pulse, row, come up out of it, into squat. We're gonna go one side, and then the other again. Your options are to just do the row and then squat with the dumbbell in the center. But if you want to add that clean, you can. All right? No timer, just listen. Kickstand, hinge it. Here we go. You're pulsing. Three, two, one. Bring it up. Squat it low. Same side, hinge. Three, two, one. Power up. If that's not right for you, I want you to pulse. 3, 2, 1. Step it up. Squat it low. Step it back. One more. Three, two, one. Right here. Hinge it. Same side. Pulse Keep it going. Keep it going. You can do it. Get a little lower. Right through here. 8, 7, 6, 5, 4, 3. Drop it down. Switch your legs. Hinge it. We got pulse. 3, 2, 1. Step it up. Squat it low. Take it back. Hinge. 3, 2, 1. Bring it up. Squat it low. Take it here. Whatever option works for you. If you just want to keep it with the kickstand, take the squat out of it, that's okay, too. We got three, two, one. Take it down. Pulse that row. Squeeze in your back. You can do it. I want you to think about pulling the elbows to each other and the shoulder blades in. Get a little lower. 8, 7, 6, 5, 4, 3, 2. Relax. Yes, team. Little stretch right here. Are we feeling that? Yes. All right, team, down onto your back. Since we're here, let's get a little stretch through those legs. Bring them in right here. Take those knees out. Little stretch. All right, we got a crunch power burn, all right? Or bicycle is what we'll call it. But we'll start with just little lift everything and everything out. Listen to my cues. I want you to find that good core connection. Tilt that pelvis in. Everything in. If you're modifying, take it to a bridge version of this. You can add the upper. You can add the knees coming in, but keep that core intact. Pull everything in. Core power burn. Here we go. Lift the shoulders, lift the hips. Really small. Everything in, Everything out. Small. Little isolated movement. I want you to focus about the tilt of the pelvis. Everything coming in. If it bothers your neck and shoulders, keep them low. Let's get two more. Breathe. Take it bicycle slow. Cross. Hold it here. Cross. Hold it here. Really extend that leg out long. If you need to keep it a little higher. Keep it a little higher. Cross. Hold it here. Yes. And here. Right through there. Good. Hold it in right here. I want you to pulse to one side. If you're doing the bridge pulses, a little lift. If you're doing the crunch, knee comes in. Elbows or 8, 7, 6, 5, 4, 3. Other side. Right here. Pulse it in again. If you're doing the bridge, little lift, but keep that core engaged. Breathe. 4, 8, 7, 6, 5, 4, 3. Last one. It's your second. Scissors. Pull it in. Little stretch. I want you to think of it as a stretch. You can drop the shoulders down. You can grab underneath the kneecap. We're right above, but not on. You can do bridge little stretch. That works too. 4, 3, 2, 1. And relax. Hug those knees in. All right, team, how about. How about going into a swing why not? Our favorite power move. I want you to grab a heavy kettlebell or heavy dumbbell or two dumbbells. Let's everybody start with that weight right in the center. We're going to start with that hinge. So think of this as your back to basics. Then our power and our power burn is just going to be that 30 second swing. Wrap that core here. Shoulders back, weight in the center. Or two weights start with just a deadlift. We just got a lot of that in that round. We just did. But let's take it here. Right down and up. Take it down. Shoulders back. Think about that hinge. Drive the hips to the back. Shut the car door. Flat back kettlebells in the center. 3, 2, 1. Stretch it out. We're taking it. Bring it up. Let it drop. If you're not comfortable with a swing, if you've never done one before, if you're not feeling it, keep that deadlift. Otherwise, join me right here. We're gonna swing it for 30. Wrap it up, hinge it. Three, two, one. Here we go. Drive it up. Try to get low with it, but keep that back flat. So drop that chest. Power. Power. Remember, you can go heavy on this. Lock in that core, lock out the knees, the glutes, the hamstrings. Almost there. Shoulders pulled back, but arms are relaxed. 3, 2, 1, and relax. Pedal right through here. Yes, team, grab some water. I know what you're thinking. Workout's feeling long, right? Yeah, I feel it too. All right, team, right through here. I want you to put those kettlebells to the side. We're taking it to one heavy dumbbell. Here's what we got. We're doing a kneeling lift. So heavy to medium. I want you to try to hold the weight like this or like this. We're gonna get 30 seconds. Lift here. 30 seconds other side. Then we're going surrender. Remember this where we go up, up, down, down. You can have it in the center. You can go body weight. If kneeling is not right for you, let's take your chop standing, your lip standing. And then we'll just take it to an alternating lunge. If you can come down to that half kneeling position. Core engage. You're taking that weight across your body, hip to to shoulder. Here we go. So if you can follow your eyes with it. Drop it down. Push into that front foot. You want that train tracks like we do in our lunge. If you want a little more of a challenge, bring it in. Go. Watch that core. Take it across your butt. You can modify by keeping it Hip to shoulder, like we do. Breathe. Take it up. Yes. Eyes. Really trying to bring it behind your body on both. As long as it's comfortable with that twist. Three, two, one. Stretch it back. You need a break for the knees. Remember, you can fold up a mat or a towel underneath or keep it standing. That's an option, too. Other side, lift. So push that toe into the back. Push that heel here. Core. Engage. Take it across. Up and down. Right here. Across your body. So you see why this works kneeling, right? We get a lot of extra core. And again, you're not twisting in the hips. I want you to keep those hips square and take it across your body again. You can do it standing or even a split squat holding it down, if that's good for you. Bring it up. Yes. Team, across your body. 3, 2, 1. And relax. Have. Have a seat. Have a stand, right? Have a stand. One weight in the center if you want to do this. No weight. Your surrender is going down. Kneeling. Right, right, right, left, right, left, left, right, left, red. If that's not right for you, you just alternate your lunge or take it to a squat. We got 30 seconds. Here we go. Right, left, left, right, left, right. No, sorry. You know what I meant to. Right, left, right, left, left, right. Bring it up, bring it up. Right here. Ha. Keep that weight close to your body. If it's bothering your knees, just take it to a squat or a reverse lunge. We got three. We got two. We got one. All right, team, I want everybody to tap it out right here. In fact, give your hands a little break. Give those knees a little break. Watch me for your power, which then will go into your power burn. Right? So we're going to be half kneeling again. If the kneeling is too much, you stay up and you can take it to here. You can do a chop over the shoulder, squat it down, step it back, Chop over the shoulder, squat it down. If you can go to kneeling, you're going that lift. Shoulder, up and down. Lift your chop. Bring it to the shoulder, up and down. So it's not a full surrender, but we got 45 seconds. You're just taking it down to that kneeling. Start low. Here we go. Chop, shoulder, stand up. Take it down. Chop, shoulders. Chopper, lift. Either one is fine. Usually one is coming from the ground. Lift and one is from up top, chopping across. Take it here. Remember, you can go standing across your body here. Across your body. Breathe. 15 seconds. Bring it up. Ha. Yes, you can. Hold it right here. Little pulse. Drop it down. Bring it up. If you need to be higher or body weight. Take it here. Down and up. Your knees are done so you don't have to go back down. We got four, three. You got it. Two. Yes. This is your power burn. All the way up. Step it back. You're here. Bring it close. Little twist close. I want you to drop low in those legs into that split squat. 4, 3, 2. Lift it all the way up. Bring it up here. Other side. Follow me. Hip to shoulder. So your split stance. Core is working. Arms are working. Drop it low. Down low. 4, 3, 2, 1. Burn. Right. Quick sip of water, team. Shake it out. I know. How about a swing? Legs are burning. Let's get a swing. We got something down below. All right, team, kettlebell or dumbbell? I'm gonna give you an option this time. If you are comfortable with the handoff swing, we're going to start two handed swing and then you can hand it off. Sometimes that's more challenging, especially if you have a kettlebell that's starting to feel a little bit light or you feel comfortable with the handout. Maybe you don't feel comfortable with that or the swing in general. Keep the regular swing. If you don't feel comfortable with the switch swing, keep the deadlift. Let's roll those shoulders back. Let's get set up for that swing. Shake out those legs. Hinge it. Shoulders back. 3, 2. Hike it. Power up. Let it drop. Remember, it's not a squat, it's a hinge. Think hinge to standing plank, right? You do not have to go higher than chest level or eye level. We're not going over the head. Let it drop. Power up. Let it drop. Power up. Push into those feet. Connect with the core and pelvic floor. Lock out glutes, hamstrings, quads. We got three. We got two. We got one. And relax. Shake it out right here. Yes, team. All right, so come down onto your side. Quick little set. A side plank. Let's rest our legs. One medium dumbbell. We're coming into a side plank. We're going 20, 20 and 20. We're gonna hold for 20. We're gonna bring the row for 20. And then if you want, drop that lower knee. Bring that top knee in for 20. Join me for that side plank. Drop it down. 20, 20, 20. You can use your knee the whole time. You can have that top hand. You can go body weight or join me right here. Lift it up. So just holding for 20. Drop that knee if you need to. Use this hand if you need to. Right? Pull it through. Everything's lifted when we add that row. Remember, if you just want to keep it body weight, our goal is to get a little twist and a little back. Grab that weight right here. Drop it down, pull it up. 20 seconds. Drop it down. Pull that. That elbow up. If that's too heavy, take it body weight. I really want you to pull the elbow right by your side towards the back. Bring it up towards the back. Bring it up. Yes, team, one more. We're gonna drop that knee. Bring that top knee in. Drop it down. So a little crunch with that top knee. Again, if you're doing body weight, you're here, you're here. I know it's a lot, so you can always just hold the plank or just do the row. Up to you. Two more. Last one, and relax. Other side. Right here, team. Ha. Take it right here. We're gonna start with just that hold. I know. Stretch out those shoulders. They've really worked hard. Right through here. Let's get it done. Hold it up in 3, 2, 1. 20 seconds. So remember, you can stack those feet too. I tend to, like, crossed over as long as we keep those hips square. I can see I can get a little bit higher that way this time. Times I feel like I drop my hip or I'm putting pressure. So it's up to you. Hold it here. We're gonna go into that row. Remember, you can drop to the knee, or you can just drop the hips. Here we go. Pull everything up. Drop it down. Now, this is more advanced, so again, please just keep body weight or drop the knee. If you are newer to this, don't feel like you have to go to the highest level. That is not what this is about. This is about challenging yourself for you. And everybody is in a different place in their journey and also where they are today. Drop that bottom knee if you want. Bring that top knee in. Bring it in. Breathe. And up. Ha. 10 seconds. I know it's a lot. Right through here. 3, 2, 1. Stretch it out. I know you're looking at that clock being like, why? Why, Amy, are we not done with this workout? I agree. All right, team, so bring it up top. Right through here, we're gonna get your basic bicep curl with two dumbbells. We'll take it to a clean. When we get a little power round, we're gonna get some pulses, so let's start. Watch me here. I'm gonna go curtsy to a side lunge. I'm gonna go 30 seconds on the right, 30 seconds on the left. So cross behind, side lunge. Stay low the whole time. If you can, you can. I know it's a lot, but we are almost there. I promise. In three, two, one, curtsy it over. So cross behind, drop low. If you can step out to that side lunge. If that doesn't feel good for you, you pick one. You can just do the side lunge. That's fine, too. Just take it. Side lunge. Or just do the curtsy. That works, too, if you can. One and then the other. Because you're shifting your weight right hip to hip. Lots of glutes and hamstrings on both. Breathe. Yes, you can take a bicep curl right here. Up and down all the way through. 30 seconds, we're getting this done. I know you're looking at that clock a little bit longer today, but you can do it. This is power burn. Breathe. Core is engaged throughout this curl. Five seconds. Other side. So cross behind, we got curtsy. Step it over. Side lunge. If that's not right for you, take it here, take it here. Or just tap halfway. Or again. Just do the side lunge. Or just do the curtsy lunge and breathe. Right through here. Burn. Last one. All right, team, shake it out. So watch me here. You can do the curl, curtsy, side lunge, back to center, or you can go clean, curtsy, side lunge. Hang with me because this is your last full circuit. Clean or curl, whatever you're comfortable with. Remember that. Clean. You're getting a little power here, but let's get it done. In three, two, one. Here we go. You can just do the curl, one, curtsy, and then side lunge back to center. Or clean other side, curtsy, inside lunge again. If that feels like too much, just do that curtsy. You can go right and then left or side lunge. You do you. This is your workout. Curtsy, side. So many things for our brain to think about. Take it up and breathe. Take it up. Can we get one more right here? Hold your side lunge right through here. Pulse at 8, 7, 6, 5, 4, 3. Side lunge. Other side. Right here. Pulse. Pulse, yes. 4, 3. In the center, curl. Pulse. Yes, you can. 4, 3, 2. Curtsy pulse. Get low. I know. 4, 3. Power it up. Other side pulse. Hang with me. Power burn. Four, three. Bring them up. Right. Here we go. Four, three, two. Relax. Oh, my goodness. Team. I know. Shake it out. Guess what? That was a lot. How about we get one more swing? Why not? Last time I didn't even do the handoff. I just gave you an option. Now I'LL do the handoff if you want it. I know we're tired. I know that clock is ticking, but we are almost done. All right, guys, shoulders back. 30 seconds. You've either got your deadlift, you got your swing, you got your handoff. Swing whatever you're most comfortable with to finish this Strong. Shoulders back, core engaged. Here we go. Power it up. Let it drop. I know we're tired, so this is where I really want you to focus on your shoulders, your posture as you come up, and that core. Keep that core pulled in to keep the hips and that torso stacked, right? Hips and ribs at the top and flat back going down. As you get tired, focus on that form. 5, 4, 3, 2, 1. Swing and relax. Pedal it right here. All right, team, you know what? You know what? I think we still got time for a bonus move. Join me down here. I want one. Lightweight or no weight, I'm gonna go with the five. A little bit of core, a little bit of triceps. I think you're. Your legs are done right. You can do this on your knees, knees, or toes. But watch me. I'm gonna go four, three, two, one. Run it. Four, three, two. And then I'm going other side. So it's a little mini kickback. You can do that on your knees. You can do that body weight. If you don't have a weight, that's good for that. But we got 60 seconds. This is it, team. Then we're stretching it out. Thanks for hanging with me for this long workout. Join me down here. Zip up that core. Knees or toes. Here we go. Kick back. Four, three. If you need a down, a knee down here. Drop it down. Run it or tap it. Three, two. Other side. So if you need to keep that knee down every time, and if you need to modify that, mountain climber, just do single side. Bird dog right here. Four. Triceps, three to the ceiling. Keep that good plank form. I know it's hard. 4, 3, 2. 4, 3. Yes, you can run it. 4. If you're starting to get tired, just drop a knee on that pulse. Four. Or that kickback. Three, two. Burn four. Three, two. Keep it going. We were so close. I think we're gonna run it one more time. Burn. Four, Three. Time. You did it. Stretch it back. Oh, burn, power. Burn, huh? I would love to hear from you. Did this workout hold up to its name? Stretch those shoulders side to side, huh? And breathe. Bring it up. Roll it all the way through. Cat. Cow. Yes, team. I'm feeling it too. We're gonna keep this cool down pretty short. So please get some stretches on your own because we worked really hard today. But I do want to get you in and out. Roll back onto your feet. Come up halfway. Hands on your legs, on the wall, on the ground. Pedal those feet for a little hamstring stretch. Oh, man. You guys let me know in the comments. Did you feel the burn? Did you feel the power? Are you feeling powerful? I hope so because you are. Please harness that energy. Harness that power. If it felt hard, remember, because you're working, working hard. If that was challenging or there was a point where you thought, I can't do it, it's because you were doing it. It's because you were challenging yourself. So please remember that you are here. You are strong. You are powerful. We are stepping into our power in 2023. Let's do it. Reach out right through here. Hands behind if you can reach them back open. Open it up here again. Please get some more stretches on your own. You can roll out those hips. We did a lot of work today. It's a lot going on. If you were confused by some of those moves, that's okay. Me too. But if you were working your body and you had good form and you felt a little burn, you're doing it right. I promise. If you showed up. So if you can't get that quad up, just tilt it here. If you showed up for this workout, you're doing it right. Thank you. Thank you for being here, being where you are today. Working, working hard. Leave me a comment. Leave me a like don't forget to hit that subscribe button so you can keep getting these workouts. Subscribe to my YouTube channel. Check out everything in the description below. Would love to have you join us in the Bodyfit Athletic Club now on the BodyFit by Amy app and would love. If you're looking for some one on one coaching, contact me about Body Fit Elite. Thank you so, so much, team. Again, please get some more stretching on your own, get some mobility work. Join me for your next workout right here. One big deep breath in and out. You did it. That was your power burn with a weights workout. Great job, everybody.