45 Minute ISO Dumbbell Fire Workout II FRESH Day #16

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your ISO dumbbell fire workout. This is day 16 of your fresh challenge. This is also 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 level. We're going to get some back to basics, we're going to get some isometrics, and we are going to make it burn. And of course, we'll have a good time doing it. Are you ready? Let's do it. Go ahead and start moving your body will quick little warm up. Just march, jog, whatever you need to do. Shake everything out, Roll through those shoulders. Let's get your body and your brain centered and ready to move today. This is going to be a fun workout. It's going to be a challenging workout. But the good news is you have lots of different options. You know what I always say? I want you to be where you are today. I want you to work to a level that is challenging for you, but in a way that is good for you. You don't have to do what I'm doing or anybody else. As long as you're moving safely and effectively, that is all that matters. Let's go one at a time. Big arm sweep, and then take them back to the front. We got some new moves today, and everything that we are doing will have three different options. So that's where the ISO comes in. So your very first one is your regular. You're back to basics. You can stay there the entire time, or if you want to add a little isometrics, which isometric just means that your muscle fibers are not contract, lengthening, or shortening. They are contracting. Right. So a plank would be an example of an isometric movement. Right. Stability involved. And then dynamic movements are something like this. So we're going to add some isometrics to add a little burn. Let's go flat back down and round it up. But again, you always have the option to just keep it back to basics. We're going to get everything one move at a time. As we build with those ISO rounds, we're going to 30 seconds, back to basics. Then 30 seconds, add a little ISO. 30 seconds, add a little more, hold it here. And then at the very end of the workout, we're gonna have what we call our ISO fire round. So that's going to be a quick way of putting things together. Round it up right here, let's just do a little squat. Let's do a little lunge right through Here, you don't have to get super low because we're gonna get some of these. So that quick round at the end is going to be only 20 seconds of work. We'll put some things together. A little fire round. Great finisher to your workout. Hold it here. So nice wide stance in that lunge. If you can drop it down, you can even drop it down on that knee if that feels good for you. Little stretch here, little reach over, hand down. If you can reach it up, little rotation through that spine. My legs are already burning. I did a live workout this morning for you. Step it in, other side, step it back. You can stay here if you want. Get that hip flexor stretch. Drop it low. You can even drop down on the knee a little forward and back to open up that hip flexor. Stretch it over. So I'm already feeling the burn. We'll see how this goes for me. But I wanted to get it done because I'm excited about this workout. It's gonna look like a lot, but I promise these circuits are gonna move fast. If you can, from there, take it back to that high plank. Totally up to you. You want to do a little tap on the knees, little down dog to stretch out the hamstrings. Or if you can reach it, take it to the toes. Up to you. If you want to stay down on your knees and just get a little cat, cow, or a little child's pose stretch. That works too. Good. Drop to the knees, little stretch back. Child's pose right through here. I want you to walk those hands back, Bring it here. Pedal of your feet, and then slowly, slowly roll it up. I think we are getting ready to go. Let's tap out and reach right here. All right, so 30 seconds of work of each round. So, for example, our very first round, we're going to start with a basic squat. You can hold one dumbbell goblet style. You can hold two dumbbells. You can also do this workout, just body weight. It is dumbbells. I'm going to give you some cues on what you might want to do in terms of heavy or medium or lighter weights. But you do you. I'm gonna say that throughout. Be where you are today. You do you. This is your workout. All right, so we're getting done 30 seconds at a time. And some of them, like the squat seconds, will go right through because I'll be able to cue you throughout some of them. Depending on the exercise. We'll get 10 to 15 seconds in between to get a little stretch. Go ahead and grab one heavy dumbbell or two dumbbells. Very first 30 seconds is your basic squat. You know it. You love it. Wait here or racked or low. Here we go. So regular squat, regular speed. Drop it down in the hips. Drive that up in the heels. I want you to zip up in that core. Keep those shoulders pulled back, chest open, so you're not rounding when we're here trying to get as low as you can, like you're sitting in a chair. So again, we're gonna go straight through. I'm gonna give you an option. In about five seconds, we're gonna hold at the bottom. You can either hold for four, or you can keep this right here. Here we go. We're gonna hold 4, 3, 2. Isometric. Drive it up. Keep that going. Hold 4, 3, 2. Drive it up. Right here. Keep that going. Hold 4th, 3. Weight in the heels. Core engaged. I know. Little burn, right? 4, 3, 2. Our last 30 seconds, I want you to take those toes out, and I want you to hold that squat in a plie. Then we're gonna lift those heels. Lift those heels right here. I move the weight, but it's up to you. You can be here. We're gonna stay down here the entire 30 seconds. If you need to come up out of it, that's okay. You could do 4 and 4, but if you can hold, we switched our stance, right? So we get a little more inner thighs, Glutes. Yeah. Burn. We love it. You got three, two, one. Shake it out. Oh, so medium dumbbells. Shake that out. Shake out those legs, right? Little heart rate getting up. Now we're even gonna do something similar, similar with our biceps. So while you're grabbing some weights, watch me right here. Regular bicep curl. Then we're gonna hold for four. All the way up, all the way down. We're gonna hold at the top and in the middle. Okay? Then we will have some in and out. I'm gonna talk you through it as we go. 30 seconds, regular curl. Here we go. Up and down. So core is zipped. If you need to put one foot back, everything is here and here. That one foot back keeps you from going. Here I'm curling into the top. Then I'm bringing down by my side. Up to you. If you want to just keep regular hammer curl, you can take it up, take it down. So these are all going to be different. Some will look similar in terms of how we get that isometric in. Some are going to feel a little different. So we're gonna hold four, three, two, Take them up. Hold. Four, three, two. Halfway down. Four, three, two. Then back to the bottom. Hammer curl. Four, three, two, one. At the top. Four, three, two. It's gonna go fast. Four, three, two. Back to here. Four, three, two. Four, three, two. Right here. Here we go. So we're going up, out, hold in, hold down. All the way up to the top. Hold out, hold in, hold down. Hammer curl, palms in, up and hold out and hold. In and hold. And down. All the way up. Hold at the top. Out, in and down. Yes, team, shake that out. Little stretch to the side. Give your hands a little break. You can get those hamstrings from those quads. Stretch back for your biceps. That is what it looks like, right? So we're going to call that circuit one. We got an upper and a lower. Now we're going to take it to a kickstand deadlift with some little leg lifts. Here's what we're going to do, team. We're going to go all of that. Then we're taking it to the mat for some core. All right? So heavy weights, if you can. I'm gonna give you options. If you need to take this body weight, you can kickstand deadlift right here. So you're here. Bring it up. This is going to be an example of when we get some little breaks in between. Because we're in that hinge pattern. I don't want you to stay down there the whole time. I want you to give your back a little rest. 10 to 15 seconds. So you're here. Hinge, shoulders back. So kickstand is exactly what it sounds like, right? Kickstand stand and then push up through that front heel. We've got three, two, one. Give everything a little break. Watch me here. Now if you can. We're gonna take it here. Little lift and down. Little lift and down. Or you can stay here. We're going for four. Here we go. Kickstand lift for four. Three. Or you can be here. Two. Squeezing that back glute. And what? Drive it all the way up. Keep that going. You can also just go from the kickstand. 4. Be a little higher. 3. Or here. Yes. Bring it up. Can we get one more? Hold it. Four, three, burn. Two, one. Relax. Give your hands a little break. You got 10 to 15 seconds. Watch me here. This is your last one. We're gonna go kickstand down. Tap in and hold. Tap in. So I want you to keep a little hinge because it is a deadlift, but it is going to look a little bit like A squat, too. All right, Tap in for four. Come out of it. So kickstand, ISO, hold. Tap in. Four, three. Yes. Two, one. Out of the kickstand. Good form the entire time. Here we go. Tap. 4, 3. Stay low. Wait in the front. Heel. Shoulders back. Last one. Right here. Take it low. You got four, three. Shoulders back. Two, one. Set those weights down. Ah. Stretch that out. Right. All right, team, we got same thing. Other side. Watch me here. Kickstand, deadlift. Kickstand leg lift, and then kickstand. Tap in. Right. Those ices are going to be four, because I don't want you to hang out in that hinge for too long. Join me here. Grab those weights. You got 30 seconds, quick breather. 30 seconds, quick breather. Wrap that core. Feet are on train tracks. Hinge it in the kickstand. 3, 2, 1. Very controlled. This is where I really want you to take your time. Right? Get a feel for that hinge pattern. It's not a lunge, it's a hinge. What are my hips doing? My hips are driving to the back like you're shutting the car door. Right? Breathe. Take it here. And up. Squeeze. Weights close to the front of the body. Core zipped. One more. Give everything a little breather, a little stretch. All right, you know what to do. We got four. You can either lift from the kickstand or take it even lower and lift from here. But either way, I want that nice flat back. Front leg has the control. Here we go. Hinge, little lift. Four, three. If that lift is not right for you, you just keep your number one, your kickstand deadlift, right here. Four, three, two, one. Drive it up. Yes. Here we go. Four, three, two, one. Take your time. Come up out of it. All right, last one. Little tap in. So you're gonna get low in the kickstand. Tap in for four. Drive up out of the kickstand. Shoulders stay back. If you start to feel that round, readjust. You got this, team? Then we're taking it to the mat. 3, 2, 1. Kickstand. Tap in. 4, 3. Not a line. Shoulders back. 2, 1. Bring it up. Yes. Hinge. 4, 3, 2, 1. Out of it. Yes, you can. Last one. Hinge. 4, 3rd, 2, 1. All the way up. Yes. And relax. All right, set those weights to the side. Get a quick support. Sip of water. Oh, little stretch through there. Quick sip of water. I want you to meet me on the mat. I'm gonna move my microphone so you can hear me. We're gonna have medium or light dumbbells because you're going to add a little tricep. We're gonna stay down here for two quick circuits. So I'm gonna go here, I want to show you before we jump in, we're going to get a little dead bug. Then we're going to get some triceps, but we're gonna have a little triceps. And then we're gonna have an alternating pullover where it's those Barbie arms. We get some tries, but we also get upper back. But starting. Join me on the mat for some dead bug. We're gonna start with 30 seconds here. Tilt that pelvis in. Here we go. Extend it out. Bring it in. Close the core. So remember, dead bug is not just this, right? Really think tilt to the pelvis. Wrap that core in. What is your low back doing? If you have too much of an arch, if you need to modify, you can just do one knee through here, or you can take it to a bridge. Five seconds to go. Hold it here. Stay here. One arm. One leg is gonna stay in. Other arm. We're gonna hold. Yes. Can you hold it here? 3, 2, 1. Switch it here. Out. Hold. 4, 3, 2, and 1. You don't have to get as low. You can take it a little higher if that's better for you. What is your core doing? Two, one. Last one from here. Hold. Four, three, two. Watch me here. You get a little back break. Hug it here. Before we get those last 30 seconds, we're just gonna hold. I'm gonna push my opposite hand to that opposite leg. They're pushing towards each other. 15 seconds. Right through here. Get the push. And then 15 seconds, other side. Here we go. Opposite arm and leg are going as. Opposite arm and leg are pushing against each other. Regular speed. But your ISO contraction is here. Switch your sides. So it's probably four, but really maintain keeping it here. Breathe. Yes. Burn. Let's get one more. Hug those knees in. All right, team, so we're gonna take it to some triceps. We're going to start with an extension. Then we're gonna go alternating little pullover. Then we're gonna do some holds so you can go one dumbbell or two if you only have one dumbbell. And then I'm going to give you something different when we get to alternate. But we're starting here. If you need to add a little bridge with it, especially if you're in the prenatal phase, take it there. Otherwise, core engage. Three, two triceps. Take it down. Bring it up. You notice we're starting with those Accessory muscles today, right? Those smaller muscles, we're getting it done. Biceps and triceps first, and then we got that big upper push, upper pull right through here. Ha. And breathe. Core is on fire. If you just did that dug bug, mine is. Can also be here if you want. Three, two, one. All right, watch me here. One goes back, one goes forward. But it's a little more of a pull from the shoulders. Join me when you're ready. Right here. Right. If that motion feels weird for you, just let your body do what it wants to do. Right? You're gonna do that tricep extension. But if you can, it's a little more of a pullover, right? That feels too heavy. Take it with one dumbbell. You can do it. Pull over. Three, two, one. All right, here, team, we're gonna take it. Two dumbbells or one together. I want you to breathe for just a second. Adjust that core. We are going to take it. Tricep extension. Hold right through here. So hold at the midpoint. Three, two, one. Can you get them to the ground? Three, two, one. All the way up. Hold. Halfway. Four, three, two, one. Take them down. Hold. Elbows in. Four, Three, two. All the way up. If you got one double, it's here. Hold. Four, Three, two. Behind the head. Make sure you're there. Four, three, two. All the way up. One more. Four, three, two, Four, three, two, one. Burn. Yes, team. All right, little mat work to give ourselves a little bit of a break. All right, team, so here's what we got. We're going to give our arms a little break. We're gonna work that lower body, so grab some water if you need it. While you're getting that, watch me. We're gonna do a regular lunge and a regular curtsy all on the right. Then we're gonna do some little heel lifts. We'll go four, curtsy, four regular front heel. Then we're just gonna do some holds. 15 and 15 in between that, we're gonna get some presses. All right, so let's get it done. Lower body to start. Get set up. Core engage regular lunge and curtsy. Here we go. Lunge, tap it in and curtsy. So back to basics. First round, you do you. All right. If you need to tap back, not get as low, that's okay. And breathe. Right here. Down and up. Yes. Can you get one more each way? Burn, curtsy, breathe at the top for just a second. So we're going with that lunge. We're gonna lift that heel for four. Step it in. Curtsy, lift for four, drop it down. Lift your front heel. Four. Three, two, one. Drive it up. Curtsy. This one's a little more challenging, so if that bothers your knee at all or your balance, there's that core. Just go back to regular. And here, drop it down. 4, 3. Stay low. 2, 1. Bring it in. Take it back. 4, 3, 2. And shake it out. 10 seconds to breathe. Then we're gonna do those holds, all right? Reminder. You can always do back to basics, which is your very first. 30 seconds. Let's take it down and hold. Here we go. 15 seconds. Hold. Let's go curtsy first. Why not? I'm here. Can you get low? What are those weights doing? Can you hinge a little bit forward to get those glutes and hamstrings kicking in? I think you can switch it over. Here we go. Hold. Try to stay down there. Drop it low. Drop that back knee, press into that front heel. I know you're feeling it. I am, too. But let it burn. Lean into it. As in literally lean into it. But lean into it mentally and relax, right? All right, guys, so we're taking it to a press. If you need to, we're going to press here. We're gonna alternate, and then we're gonna do some holds. One up, one down. All right, so I'm gonna try to keep these tens. If you need to go lighter, take it here. Rack them here. Here we go. Press. Bring them in. So we're getting shoulders, big upper body push. Same idea with our biceps. If you need to put one foot back, take them here, bring them in. Right up to you as you bring those elbows in. We're getting a little bit of chest, right? Shoulders, upper, push. Yes, you can think about that core. Think about that low back. Three, two, one. Here we go. Right here. Alternate. One up and in. Keep them right out in front of your body. Try not to be here. Try to keep them here. That's the ISO movement, right? That's our isometric is holding. Yes, you can. We'll get a breather before that last round, I promise. Take them here. ISO. Hold one. So basically, our ISO is at the bottom, that resting point here, which is not resting. 3, 2, 1. Relax it down. Now we're gonna switch it. We're gonna take them up. Your ISO is here. We're just going one and then the other. So again, I really want you to engage that core ISO at the top. Hold at the top. Alternate your curl down. Here we go. 30 seconds. You're strong. You can do it. You can always Drop lighter if you need to. You can always take it to one. Just hold. And down. Right here. But your isos at the top. You can do it. Breathe. Yes. I'm feeling it too, team. So much. 5, 4, 3, 2. Burn. Hands. Get a little breather, team. All right. You know we gotta get those other lunges. I know. All right, team, so here's what we got. Regular lunge to curtsy, then we're holding it. Four heel lifts. Four heel lifts. Then we hold for 15. We hold for 15. You can do it. Hang with me. 30 seconds. Lunge and curtsy. You can tap back, reduce your range of motion. Whatever you need to do for you. Here we go. Lunge, tap it in and curtsy. Remember, if that curtsy is bothering you. Neat. Just keep it regular. But what we're getting, we're getting in what we call the transverse plane. So twisting right, getting rotational movement through our body. And breathe. Yes. Here. And up. Drop it low. Ha. Yes, team. Three, two, one. Here we go. Let's go. Right into it. Drop it low. Lift. 4, 3, 2, 1. Step it up in the curtsy if you can. You can also just hold for four if that's better than that. Heel lift. Yes. You get one more each side. Regular lunge. 4, 3, 2, 1. Tap it in 4, 3, 2. Burn. Ha. All right, team, you got 10 seconds to breathe. Let's hold for 15. Seeing stars. Hold for 15. Let's go. Curtsy first. Why not? You got this. Hang with me. Drop it low. Hold. I want you to lean into it again. Physically, you can get hinge. A little hinge. But also mentally, you got this. You're here. You showed up today for a reason. Let's get it done. Cross to that regular. Stay low. Can you drop that knee a little bit more? Can you hinge forward? Feel those glutes, Feel those hamstrings. Shoulders back. Chest is open. Yes, you can. For three, two, one. Oh, man. Shake it up. Quick sip of water. Yes, team. All right, here's what we got. Upper body pull. Now, normally we do a good old fashioned row. I love a row. It's such a functional movement. We're going to do what's called a lat sweep. So watch me. You probably want to go a little bit lighter. We're still getting these lat muscles. Little bend in the elbows. Lift and lower. So think that you're bringing your weights from here. Squeezing here. Slight bend. Not a row, but not a straight up raise, Right? Sweep and down. All right. That feels too weird for you? Feel free to take it to that row. We're gonna get some breathers in between for 10 or 15 to relax that back. Then we'll do some holds. We'll do some alternating. Here we go. I'm gonna go tens where I normally would. Do a 15 on a row. You do what's best for you. Shoulders back, core engage. Hinge it here. Three, two, Sweep. Squeeze. And back. So I want you to relax your shoulders at the top. You may even want to bring your feet in a little more lat Sweep. Oh, it's challenging when you're doing it again. I know your muscle memory wants to go here, and that's okay if that feels better for where you are. But if you can. Up and down and down. Yes. Five, four, squeeze. Two, one. Relax. The key to this, you can set them down if you want to, is to squeeze here in your shoulder blades. Those big posture muscles. Not just the lift, but the squeeze. Bringing the shoulder blades in. This time, we're going to alternate from the bottom. One and then the other. Hinge it. Here we go. Squeeze. And back. So your isolation. So is at the bottom, right? You're stabilizing with one again. You may need to bring your knees in. Right through here. Right through here. Yes. Burn again. So a lot of work happening in just the hinge motion. So I want you to stabilize in that core. Nice flat back squeeze, bent elbow and relax. That's the other key, is a little bend in the elbows. So it's not just a raise, it's sweep. All right, team, so now we're gonna ISO from the top. Hold it here. One, and then the other. You're trying to hold it in. Up to you. It's challenging, but you can do it. Let's get it done. Core engaged. Give you a little extra time, because why not rest that back? Three, two. At the top. Here we go. Sweep. One. One down. Sweep it up. Other down. ISO at the top. Isometric hold. I know. I feel it too. You can always go back to basics, or you can have your ISO at the bottom like this last round, you do you. Team, ten seconds. Oh, I'm right here. Squeeze. Yes. Sweep. Stay in that hinge position. 3, 2, 1. Set those weights down. Meet me on the mat. All right, we did upper body pull. Let's get upper body push. All right. And some core. So stretch your back here. Here's what we got. Team, I want you to watch me first. You can do some child's pose or cat. Cow. We're going to do a plank press. All right, we're altering alternating right, left, right, left. If you need to be on your knees here or knees here, you can. Then we're splitting up 15. 15. We're gonna hold at the top. My right side only is going down through 15, then my left side only, and then I'm gonna hold, and my hold is here. So it's going to be a little staggered hold. It's going to be a little strange right here, but I'll talk you through it. You can also just keep plank press the entire time. Wrap that core up high. 3, 2, 1. 30 seconds. Down, down, up, up. I want you to think left, right, left, right. Here's some things to think about. Whether or not you're on your toes, your knees here or your knees here, I want you tight in the legs. Tighten the glutes, tighten the core, so that way your hips are not shifting a ton as you're going down, down, up, up. Right, right, left, right, left. Nice and nice and tight. Right, left. We're left, right, left, right. Stretch it back. We're gonna get stretches in between this one. All right, team, here we go. You're gonna hold for 15 at the top. Right arm only is going down and up. Lift up and hold. In 3, 2, 1. Right arm only is going down and up. So you notice what that means is that your left arm is actually doing more of the push. So little slight bend. You can also be in your knees, too. Up to you. Right arm only. We're gonna switch it in 3, 2. At the top, high plank. Left arm only, going down and up. Core is working, too, so I really want you to focus on that core. Yes. Breathe. Take it down. Slight bend in that right arm. That's what's getting you down and up and stretch it back. All right, guys, we got another 15. We're just gonna hold. All right, so you're one elbow here, one hand here, halfway bent. Then we're gonna bring it all the way up. Then we'll switch 15. 15. If that feels too weird for you, just hold a plank for 30 seconds. Here we go. Right elbow down, left arm here. I want you to try to hold at that halfway point. Do you see what I'm doing? Slight bend. Elbows pointed to the back. So I get triceps. Yes. I know it's strange, but you can do it. Come all the way up on your hands. Down on that left elbow. Other side. Bring it down. It's more core than anything else, but I want you to push in that elbow. Push in that hand that's on the Ground stay lifted for three, two, one. Stretch it back. All right, team, so that's your back to basics. ISO dumbbell burn. Now we gotta ISO fire round. All right, it's going to be super quick. 20 seconds, compound movements. If you're pressed for time you want to be done with this workout, I give you permission to get a quick stretch and be done. But if you can hang with me, it is quick. We're putting things together. 20 seconds. 20 seconds. 20 seconds. So try to hang with me if you can. Your first round. Watch me. We're putting that squat and that curl together. Other. So we're gonna squat and curl at the top. Then we're gonna hold our squat for 20. We're gonna do a curl. Then we're gonna hold our curl for 20. We're gonna do a squat. That is what it looks like, team. It is gonna go so fast. You can go regular squat. You can go plie. You can do a mix of the two. After that, we'll go into that kickstand damn lift with a little lat sweep. It's gonna be fun. Let's get it done in 3, 2. 20 seconds. Squat and curl. Get low. Up and curl. So we're going back to the top super fast, team. 20. 20 and 20. Hang with me. This is ISO fire. Think of it as one long bonus move. Yes, you can take it down. Hold your squat. I'm gonna go plie. We're gonna curl for 20. Yes, you can. So I took my toes out. You might find that a little bit easier. I know I do. Really focus on form. And if you need to alternate, alternate. So that way you're not getting into your back. I want you to hold your curl. Take it down and up. Either regular squat and up or plie. Squat, ISO curl. Yes. ISO fire. 10 seconds to go. You. You can do it. 3, 2, 1. Set them down. That's what it looks like. All right, we knocked out two exercises. Let's do this. We're digging it to our kickstand. We got right side, left side, hinge, sweep, bring it up. So a little lighter than what you would normally do, but we got 20 seconds. Hinge and sweep. Then we're gonna hold the kickstand, take it to a sweep. We're gonna hold the switch sweep. We're gonna do that little leg lift, right? Not a kickstand, but leg lift. Let's get it done. 20 seconds each. Right foot forward. Kickstand. Flat sweep here. Squeeze. Drive it up. Very slow and controlled. It's only 20 seconds. I want you to aim for maybe four. That's nothing. You just did 30 minutes of a challenging workout. Why not finish it right here? Hold that kickstand. Take it down. Hold it here. Lift. Sweep shoulder blades in. If it starts to feel like too much, I just want you to alternate one at a time. Yes, you can. Squeeze. Really lift. Stay hinged. All right, team, little breather. Take it here. Squeeze in your back. Lift. Lift for 20. So watch me. I just got my elbows in. Squeeze. If you need to drop the weights, drop the weights. But I'm pulling my elbows in. Squeeze. 10 seconds. Yes. 5, 4, 3, 2, 1. Set them down. Shake it out. Can we get that other side? I know it's a lot in that hinge position, so here's what I want you to do. Really push into that heel and really pull with those lats, all right? So we keep it out of the lower back. We keep that core engaged. Front leg in the heel, lats in the back. You need to take it to alternating or just body weight. Let's get that done, too. 20 seconds. 20 seconds. 20 seconds. Kickstand, lat sweep. Three, two, one. Here we go. Sweep. Remember, you're bringing your elbows up. Not a row. Barbie arms. Remember, Barbie can move from her shoulders. Yes. Take it down. Squeeze. Remember, you can always just keep it here. Back to basics if you just want to keep the alternating. Otherwise, stay in that kickstand. Lift. Squeeze. Bring those elbows up and bring those elbows in towards each other. Squeeze. I know it's a lot, so alternate if you need to. We are so close to being done. Team, breathe. Ha. Yes. All right, bring it up. Hold those elbows to the back. Here we go. Lift and lower. You can do it. Hang with me. Squeezing those glutes. Front leg lats pulled in four, three, two, one. And relax. Ha. Yes. So close. I want you to do those little arm crosses here. Let's take it to your back. What is left, team? Tricep, dead bug. Curtsy and press something fun at the end. So close. All right, team, let's take it here. So we got your dead bug, if you can. We're just gonna alternate. One tricep, one dead bug, then we'll add some holds, so bring it here. You can also just do the tries if you want. Let's go. Tricep extension right here. Tricep extension. If you got one dumbbell, just take it between one. Right? It's only 20 seconds. You can do anything for 20 seconds, right? That's every time. Kabata round. You do breathe all right, hold it here. Halfway, halfway. Just hold. Yes. You got a team switch. Hold halfway, Hold. Yes. Four, three, two. Here we go. Hold them both down, both out. Yes, you can. 10 seconds to go. You can rest those dumbbells down by your side if you need to, you can bring those knees in. Whatever you need to do, find a hold that challenges both for 4, 3, 2, and 1. Right. On your feet, team. I know. Quick. It's like a minute of each. Guys, that's why I said it's like all bonus moves. Guess what? I am going lighter, and I give you permission as well. 20, 20 and 20. We're gonna curtsy, we're gonna press. Let's keep it all curtsy. We're gonna hold our curtsy. We're gonna do our press. We're gonna hold our press. We're gonna do our curtsy. Let's get it done. We got both sides. Let's start here. Here we go. Curtsy and press. Yes. I went lighter. But you do you. You know that it is only 20 seconds of each. If you want to go regular lunge or tap back, that works, too. Find your balance. Three, two. Hold the curtsy. Here you got press and up. Press and up. Stay low in those legs. You can do it. I know. Remember, you can go alternating if you need to, or one dumbbell. Hold them out right here. Tap in, curtsy down. Looks like this regular lunger curtsy. If you're feeling your back, keep it here. 10 seconds. Breathe. Yes. And up. Why not? Other side. I know. Guys, we rarely hit that mark where we're going much longer. But you can do it this time. Keep those palms in. So up and down. Hold and then hold out in front. All right, let's get it done in 3, 2. 20 seconds. Curtsy and press. Take a curtsy, Press. Yes, you can. And up. Ha. Breathe. Hold it down. Right here. Press and down. Or if you need to alternate, you do you. I know. I'm feeling it too. So I'm gonna go here so I can stay low. You can also. Again, just keep curtsy and press. Hold it up and out. Right here. Tap it in. Get low so you're a little bit out in front of your body. That's going to get your core engaged while you're getting that curtsy done. Breathe. Yes. Ha. Three, two, one. Oh, man. Team. I know, I know. Quick sip of water. Ha. What about that plank press? You asked. All right, can we get one more? We're gonna consider this your full bonus move. 60 seconds, which is what we Just did. You got it. Team one, heavy to medium dumbbell. It's a lot of parts, so watch me. I'm going to talk you through it. We're gonna go here. We're gonna hold. 3, 2, 1. Other side. 3, 2, 1. Push up. Hold. 3, 2, 1. Bring it up. Plank, hold. 3, 2, 1. Plank, row. Hold. 3, 2, one. And then pop up. Hold. 3, 2,. One. Six. So plank rotation. Plank rotation. Push up, hold, row, hold, row, hold, Pop up. Sounds like a lot, but you can do it. You're strong. Let's finish it out. If you want to just figure out your own version of that. Maybe it's just a plank row and pop up. That works, too, but let's get it done. 60 seconds and let's call it a day. ISO fire in 3, 2, 1. Here we go. 3, 2. Everything is three counts. Back to center. 3, 2. You could go knees or toes, but you're gonna hold halfway with that. Push up. Pop it up. Hold with that row. Elbow up. 3, 2, 1. Switch it. 3, 2, 1. Pop it up or walk it up. Hold it in that low squat. Three, two, one. One more time. All the way through. See, that took 30 seconds, right? Three, two, one. Side plank. Three, two, one. Push up. Hold at the halfway point. Elbows pointing back. Yes, you can. Row. Hold it up. Elbow up. Strong and back. 3, 2, 1. Pop it up. 3, 2. 10 seconds. What do we got? Hold. 3, 2. Can you get that? Other side. Plank. 3, 2. You did it. Oh, my goodness. Sit back. Child's pose. Kurt's gonna be wondering where I am. I said this is gonna be a longer workout. Stretch those shoulders. Reach those fingertips through. If you hung with me thus far, congratulations. I know that sometimes it's just time. You don't have time. Which is why most of my workouts are in that 30 to 35 range. 20 to 25. We have some 40 if you can. Team, take it into that pigeon poach. Or 90, 90, whatever you need to do to get a little stretch through your hip. That doesn't work. Just stay child's pose. But we love a good challenge. So if this didn't work, if the full workout didn't work for you today, come back at another day. This would be a great one. Again to add to. See when you do it again. Again, hang out. 90, 90. Or take it here. Breathe. That was fun, right? Please tell me in the comments that you thought that was fun and challenging, just like I did. Listen, I know nobody wants to hang out here for 45 minutes, but when you. You have the time. It's fun to get a challenge. You are strong, you are capable and you showed up. So that's all that matters. If that was hard for you, congrats. It's because you were working hard. It was hard for me. That wasn't hard for you. Maybe it's time to go a little heavier on your weights. Or maybe you want to add a little 10 minute roll through. Cat Cow. Totally up to you. Make sure that you check out all the links in the description below. Don't forget to like this video. Leave me a comment. And of course walk back, Come up halfway, pedal those feet. Of course, don't forget to subscribe so I can keep making these videos for you. Check us out on the BodyFit by Amy app. If you're looking for the Body Fit Athletic Club, slowly roll it up. That is our membership site. Private community live streams with me. Q and A's with me with our Body Fit Dietitian. The Athletic Club is where you want to be. Community support. Join us there. It's a really great group. If you're looking for one on one coaching, check out Body Fit Elite. And of course, don't forget to follow me at BodyFit by Amy and make sure you're on my email list so you never miss a beat. Please reach back. Make sure you get some more stretching on your own. Get some mobility throughout the week. This is a challenging workout, but man, you brought it. Thank you so much for being here today. One big deep breath in and out. You did it. That was your ISO dumbbell fire workout. Great job everybody.