45 Minute ISO Total Body Core At Home Workout II ABSOLUTION DAY #11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your ISO total body core workout. This is day 11 of your absolution challenge. This is a tough workout with lots of different options depending on your fitness level that you can do at any time. In this workout, we're gonna get some back to basics. We'll get some compound moves and we'll add some isometric meaning holding to add an extra burn. Are you ready? Let's do it. Go ahead and start with a march. Let's get a quick warm up. We'll get some mobility work. We'll get the blood flowing. We will get that core temperature up. Get excited for this workout. I'm looking at it right now. My breakdown of it. It's going to be a fun one. It's gonna feel like a lot, but I really do feel like it is going to go by fast. We're gonna get through the main bulk of the workout and then if you need, if you're short on time, I'm gon give you an option to cut it a few minutes short. If you want to add our bonus little lightning round, it's going to be just a few minutes. You can add that in. So we did this a couple weeks ago with, I think it was another ISO workout where I gave you the option if you wanted to do the bonus circuit versus a bonus move. I'll go ahead and tell you there that that's what it is. And some of you seem to really like it. Choose your own adventure. You can do the bulk of the workout with me, but I know sometimes you're short on time or sometimes you're totally spent and sometimes you have have a little bit more to give. So, so many options within this workout. You know, I will always remind you to be where you are today. Be where you are in your fitness level, be where you are today. That's going to be different day today, but this is your workout so you do you. The most important thing is that you showed up today. Now we are going to do some long muscle endurance sets. So I'm going to encourage you to maybe go slightly lighter than what you normally would or start heavier. Good. Let's take it flat back down. Start heavier and then have your lighter ones close by just in case. So I always want you to go heavier, but we have some longer sets. The good news is within those longer sets we have very short intervals, 20 seconds, sometimes 15 seconds. So they are short intervals, longer sets. So you can probably guess from the title. Let's round it up, big Y and hinge right through here. So you probably can guess from the title, we're gonna have some isometric holds. Isometric means our muscle is not lengthening or shortening, but it is working, it is contracting. So we will go from a dynamic move, moving through the move like you normally do, to some holding. Let's take it right here. Squat it down, roll through the hip. Yes. It's going to be challenging, and what we're going to get out of it is we're going to work the entire core, the entire body. But in those hold especially, I'm going to cue you on ways to activate your core for stability, for strength. So I think you're going to like it. Let's take it right here. Hands either here or here. Pedal those feet. And then let's just do a little walk back to that high plank, a little forward and back to get that core fired up. If you need to be on the knees, that works, too. Some gentle knee crosses, or just stay on the knees right through here. One big step forward, if that's good for you. Take it here. Big reach up and stretch. Take it down. A little lift of that back leg a few times, and then switch that again if you need to stay on the knees. Totally fine. Reach up, get that stretch. Now, as you can tell, I am going to be going a little bit lighter today and have to watch. I'm still healing a bit from my skin surgery. Drop that knee down. I'm cleared to work out. I can do everything now, but I'm going to be a little careful on that upper body. Go ahead and walk it back right through here. Let's finish this. Warm up with a little cardio mobility. Tap it out. All right, team, so here is how it's gonna work. I'm gonna give back to basics move. It is going to be a compound move. For instance, our first move is a plie squat with a curl. Now, an intuitive compound move where you don't have to think too hard, but you always have the option to just do one if you want to. Just do the squat or just do the curl, everything. In this first round, we'll have four times through 20 seconds. So some of these, when we get to corn core, we'll go down to 15 seconds, especially if it's something in that plank position, but we're gonna get 20 seconds or 15 seconds. You'll go through the movement regular, then you'll hold. Go through the movement regular, then you'll hold. You're gonna find the hold that Is good for you. And I'm going to give you some options as we talk through it. So go ahead and grab a medium set of dumbbells. Think about your bicep curl on this. Here's what we're starting with, team. Plie, squat and hold. Watch me here while you're getting those weights. We're gonna curl at the bottom, right through here. Then we're gonna hold it here. Then we're gonna rotate them back. We're gonna curl at the top, then we're gonna hold them. Don't think too hard on it. Just think about that good form. Roll those shoulders back, wrap that core, lift it up, zip it up in 3, 2, 1. 20 seconds is all we need. So think of these as little tabata rounds without the rest. Instead of a rest, we have a hold, right? But with the exception of our little lightning circuit, it's pretty much a no repeat workout. Once you get through it, you're through it right through here. One more. I want you to hold it down. So start here, then take these here. It looks like this. So your legs are working, your arms are working. But I want you to think, what is that core doing? Zip it up. Lift up on that pelvic floor. Stabilizing breathing through it. Shoulders back. Let's take those arms here. Let's go. Everything down, weights behind, everything up. You got 20 seconds here. Right, you're here. You're here. Down and up. 10 to go. I know, I'm feeling it, too. Breathe. Squeeze through. Now let's hold it down again for 20. So hold the plie arms out here. Can you squeeze in your back? Those biceps are working, those legs are working. Try to stay here for 10 more seconds. Zip up that core. Lift it up. Chest open, core to stabilize. 3, 2, 1. Relax. Yes, team. So I told you it's going to be challenging during that time, but it's going to go quick. Watch me here. We are going to a standard mountain climber. We're gonna go 15 seconds regular. Then we're gonna hold 15 for right. 15 seconds regular, hold 15 for left. So if you are modifying, you can take it to standing or bird dog. Otherwise, join me down here. You got your regular climber. Here we go. 15 seconds. You don't have to run it unless you want to. But remember, I would much rather you have good form. And bring those knees to the chest. Then try to go fast, but be back here. All right, get ready to bring that right knee in. Hold right here. Now I want you to think little tilt of the Pelvis, almost. A little lift. Almost like that little elevator. Everything is pulled in nice and tight. Lock out in that standing leg. Glutes, hamstrings, lift up on the core. Back to regular. Here we go. I know. I'm feeling it too. Breathe. Yes, you can. We're gonna hold. 15 seconds left. In three, two, left knee. Hold it in. Thinking about that core. A little pelvic tuck. So in all these holds, I'm going to remind you of all these things to think about for your core. So stay lifted, stay locked, stay breathing for 5, 4, 3, 2, 1. Grab a quick sip of water. We're gonna grab a kettlebell if you want one. Medium kettlebell, not your heaviest, because we got some side lunges, but we got some presses out and some presses up. We're also going to work in a little windmill, so hang with me. One circuit down. Feeling those biceps, feeling the core, feeling the legs. All right, medium to heavy kettlebell. I'm gonna go a little lighter because of the shoulder, but here's what it looks like. Team, we got 20 seconds. Side lunge, heartbeat, press, and back. Then when we hold, you're holding here. You're holding about halfway. You're gonna experiment with what's good for you. Then we will get a windmill on this side, either high or low. Are you with me? Then we'll do it all on the same side. All on the other side. Take it here. We got 20 seconds. Side lunge and press. My right, your left. Side lunge. Press out. Heartbeat. Push it out. You decide how far you want to get out. If you're here and you feel like it's pulling you, then keep it slow or keep it close. We're just getting that press motion. Breathe. Hold it here. So shift that weight. I want you to shift to the side. Get low in the leg first. Then take that weight out away from your body. Can you still keep the chest open? Can you still stay low in that hip? Can you keep that core lifting up and in? Right, so we're shifting here. We're balancing here. We're gonna go back to those singles. Same side. Here we go. Step out of it. Press right here. Side lunge. Press out right here. If you want to keep it stationary. If this is better for you, just shift your weight. And here, down here. Yes. Team, last one. Hold it here again. Find where you need to be. Can you shift? I don't want you here unless you need to be. Take that weight out. If you can go all the way out, go for it. But if you feel like you're rounding or you're putting pressure on that lower back. I want you to keep it a little closer. Shift that weight. Can you get a little lower? 3, 2, 1. Relax. Shake it out. All right, team, so 15 second intervals for this windmill. Now, the windmill is a little tricky. You can have the weight low or you can have it high, but when we get to that hold, you can hold at the bottom. If that feels good for you, enjoy the stretch. If that's night right, not right for you, you can be halfway up or you can be all the way up. This is still a good hold, so you decide what hold is best for you. We got 15 seconds, high or low. Here we go. So we won't get very many in this 15, so just use this to get your good windmill form. Shoulder stability, breathe. Yes. Find that hold. So I'm gonna try to be low. If you don't feel stable, come up about halfway or all the way up. Either one is fine. You're still working that core. You're still working that mobility. For three, two, back down and up for 15. Here we go. It's one minute total. We got some dynamic and some isometric. Dynamic meaning we're moving through it. Isometric meaning we're holding and breathe. Hold it here. So hold low or hold high. If you don't feel stable here, take it up. Listen to your body. You do you. This is your workout for three, two, all the way up. Yes, Team. All right, shake it out. Going to that other side. What we're gonna mix up on this one, one is we're going to take it here. Press up instead of out. So side lunge, regular press. You can do it at that 45 degree angle if you want. Then when we hold, holding up a little bit out in front of your body. Not out here. Not out here. Right here. Still getting low. 20, 20, 20, 20. Here we go. In 3, 2, 1. Side lunge, press up, still get low. I want you to really sit into that side lunge before you come out of it. Right. Not here, Right. Sit into it and breathe. Here. Press up right here. Can we hold it right here? You got 20. So find that hold in the side lunge. Hold it up about halfway again. Feel what that does to your core core. Do you feel those obliques kicking in as you're here? They have to stabilize here. They have to stabilize here. Stay into that hip. Yes. Team, in three, two, one. Back to your regular. Here we go. Down and up. I know it feels like a lot of moving parts, but I Promise you. The whole theme today is just move through it. Hold it, move through it, hold it, hold it. And utilize those different types of time under tension. Hold it here. Time under tension, meaning that those muscles are under tension. If you're good here, I think that's pretty challenging. I think about halfway right through here. Yes. Team, stay low in that hip, Stay open in that chest, Engaged in that core, and relax. I don't know if that was just hard or if it was my shoulder. I have a feeling it was both. All right, team, watch that kettlebell. Catch your breath. Shake it out back to that windmill. So we have regular for 20. We have hold. Remember, your weight can be high, your weight can be low, your hold can be low, your hold can be in the middle, your hole can be high. Do what is best for you. Fifteen. Here we go. Take it down and bring it up. Windmill is such an amazing core move. We haven't done it as much this month in absolution because of my shoulder, but I love it. It's a good one. Can you hold it here for 15 straight? Think of it as that triangle pose in yoga or that nice big stretch. Again, you can be at that halfway point or straight up. Whatever gives you the best form that you feel like you're engaged. Take it back down. 15 seconds. We maybe get three or four in that. Not very many. It's not a race. Yes. Team Amber, let's hold it. Last 15. So open up nice and wide. If that's too much on your back, come all the way up or come up halfway. Let's see. Stay with me. Zipped up in here. Feel that oblique, especially for 3, 2, 1. Team, grab a sip of water. Yes. All right. Ah. For some reason, I'm really already feeling it. Probably because I haven't done a ton of workouts in the last couple weeks. All right, team, grab a kettlebell or a set of dumbbells. We're gonna take it to just no holding. Regular deadlift to warm up and then a swing. If you're not comfortable with a swing, if you've never done a swing before, I want you to stick with the deadlift. You can go heavier on this. If you want to do skier swing with two dumbbells or one heavy dumbbell, one kettlebell in the center. Doesn't matter. No hold. So you can go heavy on this. Let's get 30 seconds of that deadlift. Shoulders back. Cor. Core wrapped. Lift it up. Here we go. So stand up straight. Lock it out. Then here. I actually want you to practice Locking out glutes, hips, knees, shoulders packed, right. Not lifting with the arms. This is what we're doing in our swing, right? And here. 10 more seconds. Focus on that good hinge form. Drive your hips to the back. Remember, the top of the swing is like a standing plank right here. One more and relax. All right, team. So you can keep it just right there. Totally fine. Same set of muscles, just without as much power. You want to do the swing. Remember, drive it up, lock it out, let it drop. Little pull with our back as we prep. And then all back loaded from the posterior chain. Back of the body. Core engaged. Shoulders back. Zip it up. Eyes up. Prep it. Three, two. Deadlift or swing. 30 seconds. Yes, team. All the way up. Let it drop. I'm not usually facing this way, so it's a little strange. It's a little disoriented. I usually face the other way, so I can really see my timer. Push into those feet. Lock out the glutes and the hamstrings and that core. Yes. All the way up. We got 10 seconds to go. A little less. Don't lose that form. 5, 4, 3, 2, 1. Swing and relax. So I always say swing and relax because I don't want you to stop the swing in midair. And I love this little foot pedal, but it's up to you. All right, team, circuit three. All right, so this is another quick one. Using our dumbbells, where it's not so much right and left, we're gonna start alternating. We're gonna do a curtsy lunge with a circle row. So your circle row is just here. It's not a full circle, but just here to here. So we're gonna curtsy, lunge, circle row, step through it. We're gonna alternate circle row. Then when we do our holds, we're gonna hold here low, squeezing into it. Then we'll do alternating again. Hold there. After that, we'll get a little standing core pressing, and across. Grab those weights again. You probably can go medium to heavy. These are strong muscles. You can do it. Alternate your curtsy. You can tap back to modify or just do the row. Here we go. Curtsy. Step about it. Get low and hinge hinged. Your body was just in that hinge pattern. It is a lunge, but you are going to hinge your weight forward here, right here. Don't lose that balance. Get low. We're gonna hold on this one. Wherever you are, hold it here. So watch me. I'm low. I'm pulling those shoulder blades in. I'm pulling the elbows back if you need to be here. But if you can, drop that knee. 10 more seconds. Push into that front heel low in the legs. Pull those shoulders back. As you get tired, think about the core. Lift up and through. Here we go. Curtsy row. Remember which one that was. Your body's not gonna let you forget, but we're here. Burn. Yes. Slow and controlled. Right here. Where do you need to be? I'm right here. Hold it. Elbows up so I'm low in my legs. Try to drop that back knee. Try to pull those elbows up by your side. Squeeze in the back. Pull the elbows in. Core lifted weight in the front. Heel back is tight. Legs are tight, and core is tight. For three, two, one. Slowly up. Drop one dumbbell. Yes. Legs right. Not so bad when we don't have right side. Left side. Trying to make it a little easier on you. All right, take it here. We're gonna alternate knee cross. If you want to add a little squat to it, you can, but you don't have to. When we are holding, we are gonna squat it and hold it here. If you would rather, you can hold it here. You do you. You can also do this one without the weights. We got 15, 15, 15, 15. So knee cross or squat? And knee cross. Catch your breath. In three, two, one. Take it here. Take it here. Or squat here. Here. You know, I love this move. You don't have to do the squat. Maybe your legs need a breather. Maybe your arms need a breather. Keep it calm. Core. Yes. Breathe, team. Can you hold it down? Can you cross it here? So you have the option to be here or be here? Both are hard, but let's get it done. Core engage. 10 seconds. If that's too much, just hold it here or just rotate your body. In 3, 2, 1. Bring it up right here. Maybe this is where you want to just do the knee cross. Up to you. Yes. But if you can take it here, take it here. Breathe. Can you hold it down? Where do you need to be? Here, here? Or just turn your chest or bring it up. Hold it here. I know that's hard to do, right? 10 seconds. Right through here. You got five, four, three, two, and one. All right, you know what? I think we can sneak another swing in. All right, shake that out. We got lots of legs and arms, but since we're getting that hinge pattern with our swing. Deadlift or swing. We don't have to prep it, but grab that heavy kettlebell again. Let me try to stay facing this way. Legs are feeling it. Guess what? We're going down to the mat for a longer, longer circuit after this. Right side, left side. So you get a little breather from this heavy leg, but we get lots of core. Hold those shoulders back. Core engage. Remember, you can just do your deadlift. You can do a dumbbell switch swing. You can do a kettlebell swing. Up to you. We got 30 seconds. Wrap it up. Shoulders back. Pull it back. Two power. Here we go. Let it drop. Drop. Hand up. Yes, team. And breathe. Power up and in. All the way through. Zip up that that core at the top. I know I always cue you push those feet, lock out your glutes and hamstrings, lock out your knees and hips. But I want you to really think about that core and pelvic floor. Lift it up. Breathe. 3, 2, 1. And relax. Pedal those. Oh, man. Team. I know. I'm feeling it too. Join me on the mat. All right, we're gonna grab a heavy kettlebell or heavy to medium dumbbell. We're gonna get a press. We're doing a press with our legs in and out. I want to go heavy. I'm gonna have to go a little lighter. Watch me here. Join me on the mat, but stay seated for a minute. You can be here. So we're gonna press. We're gonna go down? Yes. It's gonna pull you this way. That's where we really want that core working, so. So you decide how far those legs need to go out to get it done. Then when we hold, we're holding the legs, and we're holding that weight just off the mat. Then we'll go through it again. Then we'll hold. You can, if that feels like too much, two hands on the kettlebell or two hands on the dumbbell. You do you. But join me here. If you need to modify, keep those feet down or take them up in a bridge. This is always an option, too, to just hold or down and up. But if you can, let's get that core. You decide how low. Zip it up. All the way up and in. Pressing one side. Balance in 3, 2, 1. So everything in and take it down here. You can also just take one leg out, the opposite leg out. So we've done this one before, right? The press and the bicycle. If you can get them both out. But tilt that pelvis. Use that time. Breathe. Hold it here so your weight, your elbows just off the ground. Your feet can be where they need to be, but I want you to tilt that pelvis, tack that rib cage down, bring those hips together, and extend it out you need to grab that mat or push that hand in the mat. 5, 4, 3, 2. Here we go. Up and out, right? And breathe. We're getting chest, triceps, and shoulders this whole round. You're gonna love it and hate it all the same. Yes, team. Cool. Burn again. You can always take the dumbbell between two hands, and you can always just do the upper or just do the core. Hold it here if you want. Lift those shoulders if you want. Take that hand up. You can be here. Yes, team. Or here. 10 seconds to go. Hang with me for 5, 4, 3, 2, and 1. All right, guess what, team? We're giving that side a break, so remember what side you were in. It was my right. Right. Pressing. All right, one dumbbell or kettlebell. Whatever side you have that weight on, we're gonna take that right foot forward. Watch me here. I'm gonna give you a few options. You can just kneel and just do the triceps. But if you can, we're going triceps, down, Little hover and down. Rest your knee. Triceps, little hover. When we hold, we're hovering here, and we're hovering here. All right, it's going to be challenging. If it's too much, you can take it standing. With triceps, you can take it to a lunge. But if you can half kneeling. Let's get it done. Here we go. Triceps down. From the down position, little hover, Drop the knee, press it up. Triceps, hover, press it up. If you need to do the opposite, that's okay too. You want to press everything up, but I think that's harder because we're trying to hover. Let's hold it here. So hold it here with your legs first if you can. You're about halfway here. So about at the halfway mark. I know that's a lot of balance, so if that's too much, take it down or take it down and just hold your legs right? Yes, team. Five, four, three, two. Here we go. Down, not forget. Up, down, hover. So you're doing the triceps from the lower part. And here. Up and down. And here, up and down. Can you just hold the legs? Bring it up and keep this here if you want. Lift up the tries. Stay just one over that mat. Four, five. What's that core doing? Four, three, two. Arms, right. Didn't I promise you some arms with this? Stretch out those hip flexors. All right, team, so now we got the opposite. Other side. Press with that core, and then we'll go left Side, same thing. Now you know what to expect. Your body can do it. Your core core is working the entire time. That's why this is total body core. Join me on the mat again, you have options. You can take it to the bridge. You can take this all standing. Whatever you need to do for you. I adjust my microphone. Remember, you can also just do one leg or just extend it out high. That's what I'm gonna do. But here we go. Let's start everything up. And in. Here we go. Ouch. And breathe. I know, team. Right here. And up. Yes. Breathe strong. Yes, team. Hold it halfway. So remember, that elbow is just a couple inches off the ground. Take those feet out, zip it up. So tilt that pelvis, tack that rib cage down. Bring those hips together. If that's too much pull, you can take it right here. You're still gonna get that, right. You can always take it together right here. Everything in. Relax the shoulders. Remember, you can go one side. Yes, team. Keep it going. And here we are so close to the end of this workout or to get into that bonus round. Hold it halfway again if you want to hold it up if you want to hold those legs out in here. But again, tilt the pelvis. Hips, hip bones coming towards each other. Rib cage, navel to spine. Lift the shoulders or keep them down, but keep everything pulled in. What is that core doing? In 3, 2, 1. Challenging. Stop. Am I right? All right, team, we got the other side. So if your left arm was lifting, your left knee is forward. Same thing with your tries. Let's burn out those arms. Somebody told me recently that we didn't do enough triceps. Well, here you go again. If you need to keep it all when you hold down, if you want to, you can take it halfway up. Here's what we're doing. We're going down. Little knee hover. And up. When we hold, you're halfway down with the arms, halfway up with the legs or just a little bit up. All right, team, started up top. 3, 2, 1. Triceps down. Little knee hover all the way down and up. Not so bad, right? I gotta go here so I can see up. Elbows in. I know it's tempting as they get tired to go out here, but keep them here. Yes, team. Hold it right here. So start with the legs. Can you lift? If you need to come a little higher, that's okay, too. Can you lift that weight up just a little bit? If you don't feel steady, keep the weight down on the shoulders, but keep Those elbows in 10 seconds. Stay low. And we're doing it all again. Again. In three, two, one. So triceps down, knee hover, down. And up. Elbows in. I know. I'm feeling it too. And up. Keep it slow and controlled. And remember, it's only 20 seconds. Hold it in three, two, one. Hold it. It here, hold it here. Watch me, team. Find your balance. If you need to rest it here, but if you can, about halfway, drop that knee. You got 10 seconds, core. Think about that core. Stay lifted, stay pulled in, stay low. In five, four, three, two, one. All right, team, can we get one more swing? And then we got our bonus lightning round. Let's do one more swing, and then if you need to call it quits, depending on your time, depending on your body, you can. But if you can hang me, hang with me for one more swing or deadlift. You got 30 seconds. Give yourself a second. We just did all of that upper body and core, and yes, a little bit of lower on that knee hover, but let's make it strong. Power through the back of the legs. Zip up the core, glutes, hamstrings, shoulders back. Prep it. 3, 2, 1. Power. Let it drop. Yes, you can. Power up right through here. All the way up. Yes, team, lock out in those legs and glutes, but think about that core. Shoulders are back, but arms are not working. They're not lifting, but your core is for three, two, one. Swing and relax. All right, team, pedal your feet, grab a sip of water. Again. If you need this to be a shorter workout, I want you to go ahead, get a quick cool down on your own, Get a few stretches, get some water. Please don't forget to stretch, especially those hamstrings and back. After that, shoulders. You know what to do. If you can. Hang with me. For our bonus circuit, it's just a few of those moves you just did. Shorter intervals, a few little holds, but we're gonna make it a little bit different. So it's not going to be super long. Just a few minutes. Hang with me if you can. If you can't, Great job, everybody. All right, team, so here's what we got. We're not going through all of them, but some of them we're doing again. Plie, squat, and curl. Then instead of a regular hold, we're gonna hold the legs, and we're gonna curl the arms. Then we're gonna hold the arms, and we're gonna go with the legs. All right, let's finish it out strong. You can do it. We don't have very many but let's get it done. We're gonna get upper, lower core. This is your lightning round, your bonus circuit. 15 seconds. Grab those weights. So remember, instead of holding everything, we're gonna hold one, work the other, hold the other, work the one. All right, so plie, squat and curl. You got it in three, two, one. Here we go. Cleo, squat and curl and up to you. If you want to do it in the front or the back. 15 seconds only. All the way through. Five from here. Shoulders back. I know we're tired, but hang with me. Hold it here. Do the arms, hold the legs up and down and breathe. Yes, team. Three, two. Hold the arms right here. Up and down. Looks like this Core engage. And. Yes, you guessed it. We're gonna get one last 15 seconds all together. But hold it with the arms all the way through. Here we go. 15. If you want to take them behind, you can. A little something different. Yes, this is it. I know it all feels like a bonus move. It's a bonus round. Hang with me for three, two, one. And relax. Right? Doesn't that squat and curl feel like so long ago? Tap it out. All right, team, remember that cross climber that we did on the ground? No weights. Remember that mountain climber? Then when we held. We're gonna take it. Cross, cross, then hold. Cross, cross, cross, and then hold. One and one. Move and hold. Move and hold. Only on this one. 15 seconds each. You can do it standing. You can do bird dog or join me on the mat. Strong core. Here we go. Cross them and. No, we're tired, so don't feel like you have to go fast. I want you to think about core engagement. Your core is going to work either way. Your heart rate's going to get up, your muscles are working. We're gonna hold that knee across right here. If you can. You can hold it off the ground, but you can also drop that toe. It's up to you. I want you to shift forward in those shoulders. Really feel that core. Stay lifted. Little tuck of the pelvis even with that twist. Back to the cross. 15 seconds. Here we go again. You don't have to be fast. I'm not going fast. I'd rather you get the engagement. We're gonna hold the other spot. Other second. Other side. Eight. And three, two, one. Hold it here. This is it. We're not doing another one. Tuck that pelvis. Lean forward in your shoulders. Stay lifted. If you need to drop the knee, drop the knee or drop the toe, but stay lifted in that core for 3, 2, 1. Yes. See, we are so close. Hang with me. All right, so side lunge, press out. Side lunge, press up. Let's alternate, then we're hold. Press out. We're gonna hold it here, step through. Then we'll hold, press up, hold it here, step through. All right, so alternate the first. Probably a medium weight, maybe not so heavy. Let's get it done. Here we go. 15 seconds. Press out here, press up here. We're not gonna get very many. Press out, press up. Take it to the side. Hold it here. Hold the side lunge. Press out and in for 15. Breathe. Stay low. Keep that core engaged. Can you feel it? Hold it halfway out. Step up out of it. Take it here. If you need to keep it stationary here. Shift your weight. Push here. Hold it out in front, but shoulders back. 3, 2, 1. Shift to that other side. Here we go. Hold it here. 15. Up and down, shift. You don't have to go super high. I'm really feeling that here, but I know it's also hard. You can go with that. 45. Stay low for 3, 2. Can you hold it up right here? Step out of it. I can't hold it up again. I have a hunch that it's also this hard. It's not just me and my bad shoulder, so keep it going. 5, 4, 3, 2, 1. I know, team. I know. Pedal it here. Core working. Yes, you can. All right, one more up top. You know it. Let's go regular. Row. Curtsy and row. Curtsy and row. Then we hold it. We hold the row, we curtsy, we hold the curtsy, we row and then same thing. Other side. That's you. I know. Bonus lightning round. It's only 15 seconds. Let's do it. Catch your breath. Lift up in that core. Zip it up. In 3, 2, 1. Lunge curl a row. Remember, you're hinging. Yes. All the way through here. Ha. I know. Hold it here. Hold the lunge row. Bring it up. Squeeze in those shoulder blades. Up. Yes, team. Now I'm gonna have you hold that row up and drop that back knee. If that's too much, drop the weights. But if you can hold it here, drop it down and up right here. Just stay in it stationary. Squeeze in your back. Yes. You can drive up and through. 3, 2, 1. Step out of it. Give yourself a second. We're gonna get into that other side. Finish it out. Right through here. Take it down low. Hold the curtsy, do the row. Here we go. Up. 15 seconds. Squeeze. Shoulder blades in. Ha. I know, team. You got this. Good. Hold your Back. Drop that knee down and up. Squeezing the shoulder blades. Even if you're having to drop those weights a little more. Pull the shoulder blades in. Pull Those elbows back. 5, 4, 3, 2, 1. All right, team, last one. Let's do it. Down on your back. Hands together on the kettlebell. We're doing that press. Not one side, just one. We're going together here to here. Then we're gonna hold. We're gonna do the press. We're gonna hold. We're gonna bring the knees in. This is it. So finish strong with me right here. Tilt that pelvis in, Wrap that core. Tack your rib cage down. Everything up and in. Here we go. And here. Hands together on a heavy kettlebell. Or if you want, you can take it to those dumbbells. I know. Breathe right through here. Strong core. Total body core. Hold the legs. Here we go. Press for 15. Where do you need to be? And what is happening with your core? Tilt that pelvis. Tuck it in. Zip it up. Make sure you're breathing. Hold that weight up, knees in. Take them out if you can. Take it here. Breathe. Everything tight in that core. We got five, four, three, two. Yes, you can, and yes, you did. Wait, stay down right here. Oh, my goodness. Team, breathe into that. I knew that one was gonna be hard. I knew it, but I felt it, guys. I hope you did too. I hope that was fun. I hope that was a little bit different. I hope that you like having options. And how much fun is it to have really short intervals? I know it's a little bit of a trick. I just want you to lean into that. Whatever works for your hamstrings. If that's just here or if you can walk those hands out. But it's a little bit of a trick. So your brain is thinking, I just got to get through 15 seconds. I just got to get through 20 seconds. 30 on those swings. Hopefully that helped. Even though they were longer intervals, we just would stop and go, right? So remember those isometric movements, those holds? We do them all the time. We do them all the time with planks. We do them with a lot of other things. But a great way to challenge your body. Sit back into that child's pose in a new and different way. What we to get is that progressive overload, and we can get that in a lot of different ways. It doesn't have to mean going heavier or going faster or adding more reps or sets. We can add some holds. You can increase that time under tension. We call it roll through. Cat, cow. So many ways to Mix it up and breathe right through here. Yes, team. Please, please make sure that you get some more stretching on your own. Roll back onto your feet. Feel that back pedal those feet, especially through your back. A lot of those holds where we're holding low or holding the arms high. That's why this is Total Body Core. Slowly roll it up. Take your time because we're getting your core working. Anytime you're holding out here, the weights away from your body. Hold. Holding here, holding here. We have to work so deeply in that core. That's why I wanted to do this ISO Total Body Core. So remember that. And if you're having a day that your knees are feeling it or you're just not feeling it, whatever we're doing it, you can turn it into an isometric exercise. Maybe you're just spent, but you're just gonna hold it. You're just gonna hold it. You're just gonna hold it, right? You'll get that challenge no matter what. We do have lots of other ISO workouts. Tabata Supersets, ISO Fire, I think was that last one we did. So check those out. Of course. Don't forget to check out all the links in the description. Join us in the BodyFit Athletic Club on the BodyFit by Amy app if you haven't already. And of course, don't forget to like this video. Leave me a comment and subscribe to my YouTube channel channel big Stretch over and check out all the links in the description below and follow me at BodyFit by Amy. Oh, man. Big, deep breath in and out. You did it. That was your ISO Total Body Core workout. Great job, everybody.