42 Minute Remix HIIT Workout ~ MOVE DAY 6

Hey, everybody, I'm Amy from Bodyfit by Amy and this is your hit with weights workout. This is Remix Monday where I am taking one of my old workouts from when I first started my YouTube channel and I am remaking it here in my new space. So this was the very first hit workout that I did in 2014. In fact, I think I just called it HIIT high intensity interval Training. We're going to be working dumbbells. I'm going to sneak in a little bit of kettlebells. Use whatever you've got and of course I'm going lots of options to work to your level. Are you ready? Let's do it. All right, so let's start just by moving your body. We'll get a quick little warm up. One of the things I noticed when I remixed this workout when I went back to prep for it and I watched the old one is I really don't do much of a warm up at all or cool down. We of course are going to add that. As you know, if you've done my workouts for a while, I usually just do a couple minutes of movement prep up top, a little bit of mobility work, working in the movement patterns that we're going to be using, using getting the blood flowing and getting that temperature up. That's the most important thing and just helping to get your energy up. So we won't spend a ton of time. Of course, if you need more of a warm up, please get it on your own. And then at the end, same thing, we'll just take a couple minutes to get a few quick stretches, pull our body down, but you do more if you need it. So let's take it right out through here. This is a fun series that we're doing this month for our move challenge and it has been fun to revisit my old workouts. One, because a lot of things have changed and a lot of things have stayed the same. So this workout was fun. I did do intervals in this but we didn't have a timer clock. So we're going to add that in for you today. Let's take it up big stretch and hinge. Take it up big y right through here. So we will have intervals. All in all, each interval will be 60 seconds. But don't get worried because we will either break that up into three 20 second intervals or we will take it into two 30 second intervals. Let's just take a little windmill side to side, stretching it through here. So in the old workout I did give you a level one Level two, Level three. But I just showed you all three of them up top and gave you the option. We're actually going to break it down. So level one for 20 seconds, take it here, level two and then level three. Or if there's only two levels, we'll go 30 seconds each. Let's go flat back down and round it up. So moves pretty quickly. I'm gonna give you a few more breaks than I did back then, but we're gonna have a good time doing it. And of course, I will give you lots of options. Hold it here. Roll your shoulders to work to your level. So you know what I've always said from the beginning, Be where you are today. Work to your level. That is why I give you those levels. You can always stay with level one or level two if you want. Walk it in right here. Let's tap it back. So it is up to you as to what you need in this workout. We are going to get intervals. Some higher intensity, some higher impact. But again, you'll always have that option of higher impact. Higher. Keep it high intensity, but low impact. If you can, drop that knee down here. If you're able, take your hands down, pushing up and through. And then if you're able through here, big reach. Can even walk that front foot out just a bit to really open up the hips. Reach through a couple times either up or down, and breathe and step it through. You might notice, drop that knee. That I'm wearing almost the same outfit as I did in 2014. It is, in fact the same shirt. I can't believe I still have it. Let's take it here and we're going to reach through just right here. These are Lululemon Wonder Unders, which I wore in so many of my very first videos. Stretch that out here and then walk it back to that plank. Just a little forward and back. I had a favorite pair that I wore a ton in those early videos. They were the fold over waistband. Man, I love that. And then if you can press it up to that down dog and then back down the center. But that's not right for you. You just go child's pose to all fours. This is one of the newer versions, not the most current, but probably three or four years ago, of the Wonder Unders, which I still love. And walk your hands back or walk your feet in. Round it up right through here. Different shoes, of course, but also those pink Nikes that I'm wearing in the old one, maybe one of my most favorite pairs of shoes I've ever had. You can tell I'm nostalgic, but aren't we glad that waistbands got higher, right? They used to be so low. Reach it over. All right, team, so we're gonna move quickly through these circuits. In the old video, I didn't do many breaks at all. We will be giving you breaks, but again, I'm gonna give you level one, level two, and sometimes level three. You stick with what is best for you. All right, so we're gonna start just with our super basic low impact jacks. All right, so go ahead and shake it out. We're gonna get right into it. We're just tapping out. Tapping out. You got 20 seconds. Here we go. So consider this an extension of your warm up. I probably considered it the warm up in the first one. Just tap out, think of opening up the hips. 20 seconds only. And then before we go to those full jacks, we'll add a little hop to it. So in five seconds, in three, two. Just right through here. If you want, or keep it low impact, I still want you to think of it as mobility reaching over right through there. Yes. And then if you want, for our last 20 seconds, there's that higher intensity interval. We're going to take it to those full jacks. But of course you can keep level one or level two. Let's go for it. Here we go. Take it up. If that is not right for you, stay here. Or stay here. I know, but the idea with interval hit training, we go up, we go down, we keep it moving. 10 seconds to go. We got three, we got two, we got one. Catch your breath. All right, we're gonna take it next into just a body weight squat, no weights. We're gonna take it body weight squat, starting regular. I'm going to show you here regular squat. Then we're gonna add a little touch and reach up on those toes. And then you probably guessed it, we are going to get a squat jump for our our last round. Catch your breath. Giving you a little extra time. That's what we know about hiit training is we need that recovery as well. All right, squat it down in three, two, one. 20 seconds, level one. Right through here. Sit low. You can adjust that range of motion depending on what you need for you. I want you to try to get low. If you need to turn those toes out a little bit, you can zip up that core. Keep that good strong core brace throughout, but really lift up and in. Here we go. Take it down and reach up on the toes. Even if you can't touch the ground or Come up on the toes. Just do that reach again. Mobility. We're getting out of this as well. Five seconds, a little bit of balance, and then if you want, take it squat jump. Here we go, low to high. So I don't want you here, right? Still getting down there, dropping the hips and then getting that power from that low power position. We got 5, 4, 3, 2, and 1. Breathe for a second. We're gonna grab a set of medium, two heavy dumbbells. All right, we're gonna take it with a row. I'm gonna aim for my 15s. We'll see if I can maintain this for a whole minute, but watch me. We're gonna take it with a bent over row. Then we're gonna add a little tap back. Then we're gonna add a little lift. I think I'm using eight in that first video. I'm gonna try to double it almost with these 15. So shoulders back. If you need to drop down, you can flat back. Here we go. Bring it up and squeeze. You can also stagger here. That might be a better stance for your low back, but wrap that core. Bring it up. This is level one. And then as we add on, we'll add taps, we'll add leg lifts. You do what's best for you. Looks like this little tap. You gotta stay low with it and breathe. Yes. Tap. Making sure you're not coming up to here. Keep that flat back. Keep those shoulders packed. If this feels okay for you and you want to add level three, we got 20 seconds of a leg lift up and down again. Stay low and stay slow. 2014, Amy is probably going quick, but you can keep it here. Breathe. 5, 4, 3, 2, 1. Shake it out, team. Actually hang on to those. All right, we're gonna call that your first circuit. Quick sip of water and we're gonna go into a plie squat. All right, we got some bicep curls coming right after, so I'm going to switch down to my tins. You do what is best for you. We're going to start with a plie. Toes out. Let's take it right here. Here we go. Now only two levels of the plie. Your second one is going to be a jump. I'm going to give you some options. If you want to set the weights down, you can. Or you can keep those weights here. Take it low, zip it up. Connect with the inner thighs. Connect with that pelvic floor right here and breathe down. Here we go. So a little bit longer now if you want, I do a little jump like this, or you can take it here or set them down in between you. Do you. If you'd rather just keep the plie. Just keep the plie. Here we go, baby. Jump. Do what feels best for the weights you have as well as what's best for your body. But if you got super heavy weights, you might want them down here or you might want to drop them down. 10 seconds. There's that hit interval, and there's that good burn we love even all these years later. 3, 2, 1. Catch your breath. We're gonna go into a bicep curl again, only two levels on this bicep curl. Then we'll add a knee. So let's do it in three. Into bicep curl right here. Curl it up and in and down and up. Yes, that hair reads up. We want to give ourselves a second to catch our breath. If it's feeling too heavy, you can always alternate. We got 30 seconds here, then 30 seconds, adding an alternating knee to get some extra core and a little extra intensity. Right? Breathe. Right here. Add your knee. So we're up and in. Very controlled. Remember, when I cue you, when we do those marches, it's not just here, right? Really bring it in. Wrap that core as you curl. And here. Yes. Shoulders back, chest open. Through here. Strong arms. I know. Not just the duration of these, it's that we just go right into 3, 2, 1. All right, shake it out. All right, team, here's what we got next. We got a right side and a left side with our lunges, we're gonna do a shoulder press in between regular lunge for 20, lunge and knee for 20. And if you want, with or without your weights, lunge jump. I'm gonna try to stay with these tens. You do what's best for you. In between our lunges, we're gonna do a shoulder press and then add the knee. Moving fast, but let's get it done. Grab those weights. Let's give ourselves a second to get set, right? It's one of the things I didn't do back then is give you all those cues to really get in that good positioning. Lift up in that core. Bracing through here. Chest open. Stationary lunge or split Squat. Right here. Down and up, down and up. Breathe. I think I actually started the other side, but that's okay. Right here. Take it down and up. Gas team, we're gonna add that knee in. 3, 2. Lunge and knee right here. Down low to high. Drop it down, Drive it up. So a lot of control, a lot of core stability. Take Your time Retro army is probably moving too fast. Here we go. If you want little jump here or a little jump here, you do you. If you don't feel secure holding those weights, or maybe you got super heavy, you keep the knee, you keep the stationary, or you drop them down. 5, 4, 3, 2, 1. Catch your breath. I'm gonna switch to these fives for my shoulder press because it's a minute. 30 seconds. 30 seconds, and I know my shoulder's gonna feel it. So you do what's best for you. Catch your breath. Bring them up. Here we go. Press up and down again. Take time. Heart rate should still be up. We love about hit training. It keeps it up, right? So making sure you're not arching here. We're getting that rib flare. Close the core, step back if you need to. You always have the option to alternate one at a time if you need to. If you want, add the knees, press up and in who balance. That's what we want. Up and down and not doing what I just did. A little lean side to side, trying to stay as upright as you can to keep that core engaged. Breathe. We got 10 seconds. Burn. 5, 4, 3, 2, 1. Breathe for a second. You want to go to those heaviers. We got our lunge on the other side. I'm gonna grab my tens again. So we're gonna lunge for 20. We're gonna drive that knee up for 20. And if you want jump for 20, level one, level two, level three, you do what is best for you. Let's get it done right here. Stay stationary. Lunge 20 seconds. Drop it down right here. Remember your hip distance apart. You can shift forward just a bit. Range of motion. That's good for you. Get ready. Add that knee, lunge it down, drive the knee up. Take your time. I'm much more concerned about your control, your core engagement than your speed. All right? So really have that front leg. Take the weight, and if you want, drive it up, little jump, nice and soft. Or set those weights down, take it here. Maybe that's a better option for you. You'd rather have the power with no weights. Maybe you want to keep it stationary. Maybe you want to just get the knee. But let's get it done for 5, 4, 3, 2, and 1. Catch your red team. Let's set those weights out of the way. No, leave them here. Never mind. All right, team, you just tap it out like I always told you to do. All right, so here's what we did. I would not necessarily do this the same way this time, but we're gonna do a walk back, push up. So with those weights, you're here. Walk it back. You can either do a small range of push up like I used to do, or here and then walk it up. Then we're going to take it to a pop back, same thing. Then we're gonna add the row. You do what's best for you. I'm gonna drop to my knees on the push up. If you need to take the hands off the weights to have a better push up, which I might do too, you can. I did it on the weights last time, but I really love that. But let's try it. Here we go. So walk it back level one to that push up. Now, I know a lot of you, you're like, that's not level one. So level one, if you want, either walk back to your knees, or you can just do a shoulder press. You can do a squat into a shoulder press. Here we go. Let's take it. Pop it back, push it up. Pop it in and up. Take it back, push it up, pop it in. Not time for very many, so just hang with me. Keep it going again if you want to. Take it here. Pop it up. Now let's add that road to it down. Push it up. You got your row and your row. Walk it in or jump it in. Here we go. 10 seconds. Row and row. Popping in all the way up. Amy, come on. Set that down again. Remember that Amy had no kids. She got more sleep even though she worked crazy hours. Was doing all the things. Something about those kids, man, give us a boy. All right, team. So we don't have kettlebells in that original workout, but, you know, I love to throw them in there. So we're gonna do a kettlebell swing. If you don't have kettlebells, just take it with your dumbbells. We're going to start with a deadlift as our level one. Then we'll take it to a swing as our level two. So go ahead and bring that kettlebell or dumbbells out. We got 30 seconds with just that deadlift hinge, and then we're gonna swing. So go ahead and bring it here. Shoulders back, core engaged. Hinge it down and bring it up. Remember, that hinge is not a squat. Drive the hips to the back. We are going to keep a soft bend in the knees so it's not a straight leg hinge. I want those shoulders pulled back in packed. But you are thinking that I'm shutting the car door with my booty, not a squat, right? It's a hinge to straight up and down. Let's get five more seconds, then we're taking it to that swing. Three, two, one. All right, team, so now we're swinging it. If you have two dumbbells, you want to do a skier swing or one dumbbell or kettle bell in the center, or just keep the deck deadlift level one or level two. But join me here for 30. Wrap that core, shoulders back, drag it. Three, two, power. Let it drop. Power up. Lock it out. So really think about what is happening in your core. You can even drop your chest even more without rounding your back. We're here. Take it up, let it drop. Here we go. Three, two, one. Swing and relax. All right, team, let's finish out this workout again. I think that original workout because we move so Fast was around 25 minutes, but we are going to go a little bit longer. So we have a few more breathers, right? All right, no weights. We're going single leg deadlift now. Interesting. I give you a level one as just here. But of course I'm going to give you the option to have your level one be the kickstand. Then we're touching down. Then if you want little jump. If you also want to put a bench or a chair in front of you to touch, that works you no weights. We're gonna get it done. Then we're gonna take it with some triceps. So go ahead and bring it here. 20 seconds. Either just reach and back still with that hinge motion or with the kickstand. Three, two, one. So here to here, soft bend in both knees again if you have a bench or chair couch in front of you. Another option of course is kickstand. Still that hinge motion that we were just doing in our swing. Bring it up. Yes. Here we go. If you want touch it down, bring it up. I still want soft bend in both knees. What I don't want is you to round in the back to get there. So if you need to keep it higher to keep that good posture, keep it there. What we're going to add to this high intensity and interval is a little jump at the top. So join me if you want. Here we go. And up. Take it down. Down. Breathe. Yes, you can. For 5, 4, 3, 2, 1. Stretch it out. Notice how sometimes we feel that even more because again, of the duration of it. 20 seconds. 20 seconds. 20 seconds and the one legged. All right, so remember this option the next time you're doing a heavy deadlift, take it to one, wrap that core kickstand Or a little reach in three, two, one. So take it here, bring it here, take it here, and up here. Or kickstand, little hinge, bend in both knees down and core engage. Use this time to really nail down that form and touch down and breathe. Another option is be close to the wall. Breathe. So you have an option to touch my hair, y'. All. All right, let's keep it going. And if you want, keep it level one, level two, or little jump, take it down, little jump. Control in that front leg. Yes, you can. Just like that lunge jump. You gotta have a lot of core control, but that front leg is also taking all the weight. Three, two, one. Relax. Little stretch. All right, team, so medium dumbbells or light dumbbells? Just like our row. We're going tricep kickback, so you may want to go a little lighter. Then a tap, then a leg lift. I'm gonna start with my tens. I may have to go to fives. All right, but similar to what we did with your row, kick back, tap back, and kick back and kick back and leg lift. Go ahead and bring it here. Shoulders up. Three, two, one, Kick back. So elbows up, Push to the ceiling. If it's too heavy, which, this might be too heavy for me, you're going to notice that you want to swing a little, right? I want you to be able to push straight to the ceiling. So I'm gonna take it a little lighter for three, two, if you want. Tap it back, bring it up, tap it back, tap it back. Elbows up again. Pushing to the ceiling. So it shouldn't be pushing down. It should push up to that straight line. Yes, you can core engage right here. And if you want leg lift, lots of balance, that stuff gets it if you can. Or keep level one or level two, Just your tries. And just your tries. And taps. Keep it going. Yes. And breathe. Three, two, one. And relax. All right, team, one, medium dumbbell. All right, let's go. Single dumbbell. We're going to take those toes out, but we're gonna up our intensity right here. We're going here. Side knee, Plie. Side knee. You got 20 seconds. Then we're pulsing for 20. You can do it. And then 20 seconds. Other side. You're gonna keep it quick. We're gonna keep it strong. Let's do it right here. Plie. Side knee. So we're gonna keep that level one, level two, but we're gonna add it in if you want. You can go a little higher. Little circle, little circle. Yes, you can. And breathe. Boom. Hold it Down. Remember, I must have loved plies back then, right? I still love them. Pulse it here. You drop it down, too, if you need to. But last remix Monday, we did a lot of plies too, right? All right, keep pulsing. We're gonna get the other side. In 3, 2, 1. Start small. Whose legs are shaking? Mine are here. Down if you want. Circle those arms. Take it around and circle. Feel that core kick in. Yes, you can. I know. 3, 2, 1. Set that weight down. All right, team. So I call this a Heisman, even though now when we do a Heisman, we really cover the space. So you decide you want to cover the space, you want to keep it. Like I did it back then. I'm just gonna do it. A 1, 2, 3, march. 1, 2, 3, march. Start low impact to catch your breath. Here we go. One, two, three. Me think about the core control, right? Hold. One, two, hold. One, two, hold. All right, now we're gonna take it to a little hop. Just like this. One, two, hop. One, two, hop. So not that much bigger, but again, really think about the holes again, if you want to take it like we normally do, you can march or hop. Now let's really make it bigger. Go for it the way you know and love it. One, two, hop, and hold. Drive that knee up. Knees, knees. Core also sticking into those hips and glutes. Right through here, we got 5, 4, 3, 2, 1. That's why it's hit. Grab a sip of water. Team. How about we get another swing, and then we take it to the mat? All right, we're closing it out. On the mat. Breathe, man. Y', all, there's a lot in this workout. All right, take it to that swing again. They're not swings in the original workout, but we know them. We love them. So let's put them in. You decide. You can just do that deadlift hinge, or you can power up in the swing. Shoulders back, natural neutral spine. Wrap that core. Remember, you're driving up at the back of the body. You're squeezing your back, but you're not lifting with those arms. So hang with me. In three, two, prep it back. Power it up. 30 seconds with me. You don't have to go the same speed as me, but remember, with swings, we do go a little quicker because we get power. Let it drop. Power. Let it drop. Lock out. Let it drop. You do not have to get super high. If that kettlebell wants to get pretty high, you might need something heavier. Push into those feet. Shoulders glued back. Connect to the core pelvic floor. Three, Two, one, swing and relax. All right, team, grab a mat. Meet me on the mat with some dumbbells. Grab some water too. I gotta grab my mat over here. I'm gonna get one of my bigger mats in here soon enough. All right, team, so a lot of these are just 60 second intervals. So I want you just to hang with me. I don't know, maybe I got tired of level one, level two, level three. Of course, I'll still give you options, but we're gonna take some of these. Just one long interval and you can do it. So back to those tries. Tricep and bridge. Let's go for it right away. If you want to just do the triceps and add the bridge in later, you can. And then of course, we'll take it some crunches and some chest press things I still love. Oh, this microphone. All right, team, so get ready. Tricep and bridge. If you're not comfortable bringing those weights here, just take it to a close grip. Press in 3, 2, 1. Take it down, extend it up. All right, so I'm trying. I think I can keep the tens for this one, this entire interval, but if I need to switch to my thighs, that's okay. If I had a pair of eights, I probably feel like that, like I did back then. So remember, you want those elbows to be right above the shoulders, but you pull them back just a little to start, and then you get that extension up. That can really help. What we see a lot of is people moving through the shoulders. Right? That's not what we want. We want tricep extension, but if you shift back just a little, sometimes times, that can really help. If you need to just go tries or just do the bridge. Go for it. Getting those glutes. I know. Especially after that swing. We're feeling them. Yes, you can. And breathe. 10 seconds. Ah, burn. 5, 4, 3, 2, 1. Retro. Amy, what were you thinking? All right, team, listen, if you're modifying, I want to do a little march and then a little leg lift, all right? Or a bridge. Or we're taking it full crunch. Watch me. We're gonna go everything in, take it out long, everything up. So take a second, wrap that core, tilt that pelvis in. All in. All up. Nice and tight. Nice and long. Focus on your breathing. In 3, 2, 1. Everything in. Take it long, take it up. Burn already. I really want you to take your time and try not to use momentum. Right? It's not about again how quick you can do it. It's about that control. Yes. We're moving through the shoulders, legs, arms. But think about the motion coming from the center. And breathe. Take it up. Yes, team. And breathe. Oh, man. If you need a breather, you can drop those shoulders and just do the legs. Or just the opposite. You could drop the legs and just go. And here. So many options. We got 10 seconds to go. Hang with me and lift. You don't have to go super low. Notice I'm not. Three, two, one, team. All right, we got level one, level two, level three. We're gonna start with a chest press. Then we're gonna add the knees going out as we press up. Then we're gonna gonna switch it. Everything comes in together. All right? So you'll have to watch me, but you can do it. 20 seconds, starting with the press. Here we go. Up and in, down and out. You can be in that tabletop. You can be in a bridge. You could just be nice and flat. Just make sure that that core is pulled in. Yes, you can for know where my center is in this new space. Keep it going. All right, team, so watch me. Knees up as I go down. I'm gonna go press out as I press up. Does that make sense? So the weights are coming in, legs are going out. You're gonna feel how that feels, right? It makes it tough, but you can do it. Yes. Burn. All right, team, then switch it. Bring those knees in as. As the weights press in. That's what we would normally do, right? Everything out, everything in. Core control. Keep just the chest press. If that's better for you. We got 5, 4, 3, 2, 1. All right, turn onto your side. So close. We gotta. Man. This is the other thing Retro Amy used to like to do is put all the core on the mat at one time. So we're going to lift and lower in a side plank. Then we're gonna add that top knee. All right? You don't have to do it. You can just hold. We got 20 and 20 only. Then we go right into that other side. Lift it up. 3, 2, 1. Here's your level one or here's your level one. Either one is fine. And let's go down and up, down and up. It's likely your shoulders are tired. Remember, this is all part of your core unit, so that's what you're gonna feel, but it's gonna be tough. You can keep it here or add it here. Take it down again. You may want that knee. That's okay, too, if that gives you better form. And that's what I want for you. All right, breathe. Keep it going 5, 4, 3, 2, 1. Oh, about to use my workout words. That's what the body fit community calls them when you're cursing me. Right, let's bring it up and hold first. Then we get that side knee in. Three, two, one. Hold it up. So in, either cross or stack your feet, or drop that knee down and up right here. Zip that core and breathe down. And here we go. Add that top. I'm gonna drop that knee down because I'm sliding on this mat. But reach, reach, and pull. You can do it here if that's good for you. It's tough, though, right? Yes. Ha. 3, 2, and 1. Stretch right through here. All right, team, what do we got? All right, take it to a high plank. We're coming into versions of climbers. Let's just go 15, 15, 15. Starting with just little taps in, taps in. Here we go. Tap in, tap in. That's your level one, but of course, you can also have your level one. Be a bird dog if that's better for you. 15 seconds only. Stay with me, team. We're gonna add a little slow hop as our level two. You can keep it here or here. Keep that toe down. Actually, like this version, I should probably add this more in, because putting that toe down, you get that little stop. Feel that in your core? Core, core, core. All right, team, Keeping them off right here in. Feet off the ground, if you can. 10 more seconds. Breathe it in, breathe it in. Yes, you can. We got three, two, one. Stretch it out. All right, team, we're gonna take it down to a Superman and swimming. I actually did another plank before I did this, but I'm changing it as 20, 23. Amy. All right, team, again. 15, 15. We're gonna start with swimming. We're gonna go to Superman. We're gonna go in and out. Join me here. Here we go. Swimming level one again. If you can't be all the way down here, bird dog. Again. Modify as we go or switch it up as we go. Swimming is opposite arm, opposite legs. Now let's take it. Superman. Lift and lower. You don't have to hyper extend. I'm super tight and locked up through here, so that's hard to me. So I just focus on the contraction all the way through my back. Down and up, right? And then we're gonna pull them in. Squeeze out. Squeeze. Feet together, thumbs together. Stay lifted. Squeeze through your back. Yes, you can breathe. 3, 2, 1. And relax. All right, all right, so the last thing that we're gonna do is on the mat. We're Gonna take it to a plank. We're gonna do a tap out, out for 15. We're gonna do a jack for 15. If you want to keep knees down, you can otherwise, join me here. We did a regular plank in our first workout way back when, but we're just going to take it right into our taps. So hold it here. Join me. Taps right here. Taps. Breathe, breathe. Yes, team. Stay lifted. Tuck that pelvis. And if you want jacks and jacks. Breathe. Five seconds. Stay strong. Stay with me. Three, two, one. Stretch it. Y' all remember when I said this original workout was only 25 minutes? All right. You know, on Mondays now, new Amy likes to add a bonus move. But don't worry, we're just going to make it a swing, right? Everybody's favorite bonus move. Give yourself some space. We're going to swing it and then we're going to cool it down, all right? That's our bonus. And breathe. So join me here. Give yourself space. Shoulders back. Not in your original, original workout, but we love it. So we're gonna get it in as our bonus. 30 seconds, either with your hinge, your deadlift, or with your swing. Pop it back, drag it back. Three, two. Join me. Last 30. Drive it up. Let it drop. Lock out at the top. I know you're tired, so I want you really to focus on that form. Drop up. Drop. Power up. Let it drop. Think about that core. Shoulders back again. I'm tired too, so really hone in on what is every part doing. Power lockout. Let it drop. 5, 4, 3, 2, 1. Team. You did it. Pedal those feet. Oh, man. Grab some water. Let's stay standing again. As I said, retro. Amy in this early hit workout didn't do a cool down. We're gonna do a quick one. Something else hilarious that I love is at the end of this workout, way back then, I say if you're looking for a longer workout, just go back to the beginning and do it all again. As if anybody wants to do that all again, right? Maybe some people do it. Maybe I would have back then, or maybe I learned along the way in hit workouts, especially in that high intensity interval. Remember, the rest is part of the process. So even though our rest were not super long, we had a couple 15, 20, maybe even a few. A few 30 second rest in between. Our rest were not super long, but they are important, right? We get that energy to go into that next round. Little hamstring stretch from here. If you can do a little arm circle. If you need to grab onto the wall if that's not right for you, just do the stretch or sit on the edge of a chair. Burn. Yes, I know. Take it here. Other side. Hinge it. So of course I would love for you to leave me a comment. Tell me, did you have fun? Do you remember doing this the first time? Was it as good even though it was longer? Because we got a few more breathers, we added a few things, we added some swings, we had some clear intervals. How did you feel? Let me know. I want to know in the comments. Leave me a comment. Leave me a like. And of course, don't forget to subscribe. Take those wrists here and then let your head drop. Subscribe to the YouTube channel. Please share with your friends. Spread the word. The more people we can get subscribing and watching and doing the workouts, the more workouts I can make for you. And also the more people we get moving and hopefully moving in a fun, enjoyable way. You know, that is my goal for you to show up and keep moving. I want you to see results. I want you to get stronger, I want you to get more endurance. But mostly I just want you to keep moving for the long term. Check out everything else in the description below. Thank you so much for being here with me today. Let's get one big deep breath in and out. You did it. That was your HIIT workout. Great job everybody. So guys, that was about 25 minutes. So you can stop there or if you want more, take a little water break, jump right in, start the video over. If you want a full 50 minute to an hour workout, that was your HIIT training workout. Great job everybody.