70s Workout Party

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your 70s workout party. That's right. That's why I'm dressed like this. We are gonna have a workout today using dumbbells, a kettlebell, body weight, whatever you have available to you. And everything is going to be 70s themed. So get excited. We'll have circuits where we get cardio, strength and core, and then choose your own adventure. So it's gonna be a good time. Are you ready? Let's do it. Let's go ahead and start warming up right here. Roll through those shoulders. Go ahead and get in your 70s mode. Get ready to move and groove. I'm probably gonna say that a lot today, so get ready. Roll those shoulders. You can even do some little hippie arm rolls. Just get them going all the way through. So whatever your 70s personality is, whether it's flower child, hippie, disco, party queen, we're gonna get it done today. Now, a lot of what I'm gonna do today is gonna feel like it's on the beat, but I don't want you to worry about that. Let's just stretch it out. You can just move with me. We are gonna do timed intervals. 40 seconds of work, 20 seconds of rest. We'll have three ex working and then a fourth exercise. That is your pick. So you can pick that cardio, which is going to be more of your dance inspired. Although it's all going to be dance inspired. Let's take it right here. Tap and tap. Tap. Yes. Open up those hips. Get low, take it out. Tap, tap. We'll have cardio. We'll have strength. See, you don't have to be on the beat. We'll have four. And then choose your own. Efficient. You pitch good. Let's stretch it back. So reach and back. Reach and back. Right here. Hold it down. Right here. Stretch. Reach it over. Drop that knee. If you can take it down. I can tell I'm gonna step on these pants. Short people. Problems. Four. Yes. Three, get low. Two if you want. Hold it here. Reach it up. Take reach and twist. You can also do that from the high. Good. Hold it here. Take it forward and back. Forward and back. Two more. Good. Take it out right here. Take it to that other side. Reach it up right here. Stretch it to the side. Drop the knee down. Here we go. Take it down and up and up. Core engage. Get low if you want. You got four or stand high. 3. Wrap that front foot out. 2 if you want, stay low. World's greatest stretch. Reach under and up. You can go slower if you need to hold it down. Shift your weight forward and back. Open up the hips. Breathe. Can you take it to that high plank? Take it across, take it across. Almost done. Then we're going to be working again in these short circuits. You got four. Three, two. Walk your hands back. Bring it all the way up. Take it right here. Take it across. Yes, you can. Roll those shoulders with it. Take it forward. Tap, tap. All right, get ready. We're gonna go into our first circuit again. I'm going to show you the move before then. We got 40 seconds of work, 20 seconds of rest, three exercises. Fourth one is your pick. Either gonna go quickly, we're gonna sneak in some kettlebell swings in between. So we get strength, we get cardio, and we get four. We'll get some more mobility and flexibility again. So don't. Team, keep it going. Grab some water if you need it. Make sure you have it close by. And we're gonna jump in with that first round. All right, team, I can almost guarantee you that most of them just go ahead and march or groove a little bit. Groove that most of the. Choose your own adventure. For me, my pick is going to be this first dance move. So I want you to have fun with it, but if you would rather just go straight up strength with core, and you want to take it just regular mode, not disco mode or whatever, spin them, put on it for the 70s. Today, it is totally up to you. Watch me for your first move. Slow time. Single. Single. Double. Calling it disco slide. Double. So you can keep it low impact here. Double. Or if you want to take the disco out, you just step it. Watch me. Real time. Single. Single. Double. Single. Single, Double. Single. Single. Double. All right, are you ready? We're gonna start it in 4 in 240 seconds. Single. Single. Double. Join me. Have a good time with it. And you can keep it stationary, or you can really go for it and cover the space. Yes, you can. Again, you do not have to be coordinated or be a dancer to do this workout. We're building in that strength, too. And you're gonna do things like I just did and get off the beat, and that's okay. Just keep it moving. Single. Single. There we go. And relax. Breathe. All right, your next move, we're gonna do a little disco squat. So who remembers that scene in Saturday Night Fever where John Travolta has his big dance move and he actually ends up going down to the floor. We're not gonna do that, but I want you to grab some medium to light dumbbells I'm going to show you slow first. Right here. We're down, we're lunging and curling. We're down, we're lunging and curling. We're gonna keep it just that slow. If you want to, just do the lunge in the curl or the feet in the curl, that works too. You do. You ready? Let's today. Here we go. In three, two, down. Let you curl right here. Take it down. Turn it. Now, if you don't have a floor like me where you can really pivot, what I want you to do is here, pick up your feet. Here, down. And here. Yes. Just go squat and curl and just go lunge and curl. Yes. Down. And breathe. Yes. And up. 10 seconds. And here. Breathe. Last one. Burn. Arms and legs. Set those weights down. We're taking it to a little bit of core. If you want to keep it standing for you might also recommend Dragonize this way. If you want to take it to the mat with me, we're gonna take it down. But that same move, we're gonna roll it down and roll it up from a seated position. Watch me. Up to you. If that's not right for you, take it standing or take it down. All the way down the mat of a crunch motion. But join me here. Wrap that core. Tilt that pelvis. Good posture. Join me. Here we go. Yes, you can. So if you're taking the disco out of it, just take it here. Think about your core doing the work. I know we're thinking about our dance move. Arms. But think about your core creating the motion. Right? Three, two, one. All right, team. So we made it. Now choose your own adventure. I told you, I'm almost always gonna pick that dance. But it's up to you. You can keep with that core. You can do your disco slide with me, or you can do your disco squat and curl. Up to you. We got 40 seconds. Let's do it right here. Here we go. Choose your own adventure. This is your pick. So you do you. You can even mix it up. 1, 2. Remember, if you're here, you can go here or. Or halftime like we did. Down and up. Turn and curl. Down and up. If you're with that core. Yes, you can breathe. Five seconds. Four, three, two, and one. Yes. All right, team, so we're gonna take it again. Give yourself some space. We're going to Circuit two. We're gonna do it with a little pony up, roll again. Lots of John Travolta moves. We're gonna go pony, pony, and then we're gonna roll it Back up to you. Or you can roll it back here. So pony, pony, roll and roll. Pony, pony, and roll. Then we're gonna take it to a Saturday night little skater. A little tap behind with a weight with a little chop. Then we're going lateral climber. Then your pick right here. Take it and roll. Take it up, take it up. And roll. And roll. Yes. Who also speaking of John Travolta, who's one of my favorites, also loves that move from Greece, right? Take it up, take it up. Take it down. And down. Take it up. 10 seconds. Getting that heart rate up with that dance cardio you do. You. Three, two, and one. All right, team, so we're doing alternating lunge. You're gonna grab one dumbbell. It's a Saturday night skater plus chop. So your skater is this, right? We're gonna slow it down. I want you to think of it more of a curtsy. Take it here and chop. Here and chop. Join me here. We got 40 seconds. Curtsy and chop. Take it down. Up, up. You can decide if you want to keep it close to your body or if you want more of that chat. And up. Take it down and up. And you can take it slower than me. I know that's a little quick for our curtsy lunge, so feel free if you don't feel like you're getting low enough. Slow it down. You can go half time. Take it down, chop it up. Here we go. Go. Take it down, chop it up. Or your face down and up. Three, two, one. Yes, team. All right, so those little moves that we do, right, we're gonna take it to a lateral climber. So you're in that bear plank position. Tap, tap, tap. You do not have to go with the beat, but if you want to keep. Keep with our fear, our. Our rhythms. Three, two, hold. Three, two, hold. If you're doing standing here is good. If you can take it from the bear plank, we got 20 seconds. Then choose your own adventure. No. 40 seconds. Here we go. If you want just regular lateral climber, that works too. Lateral climber and bell bottoms is really hard because I'm stepping on the bottom. Wrap that core. Keep it going. You got your halfway. No. Yes. Here, halfway there. Core is working hard. Also your arms. So push up through that floor. 3, 2, 1, and breathe. Choose your own adventure. What do you got, team? Do you want to keep it with that lateral climber? Do you want that Saturday night skater chop, curtsy, lunge, or do you want that pony roll? Up and up. Roll it. That's me. You do. You choose your own adventure. Let's do it. 40 seconds. Up and roll. Up and yes. Keep it moving. If you're doing that lunge chop, right hand up, down and up. Keep it going. Five seconds. Finish strong. Let's do one more. Three, two, one. And breathe. Everybody grab some water. Right? Feeling it. Moving and cruising. How about a little flower child cardio mobility right here? If you want, we're gonna take into a little bit of a swing, right? All right, team. So we can get some swings in between these circuits. We got two more circuits. Let's do some swings, because I like to put them in these bonus workouts. All right, let's start with a deadlift. So heavy kettlebell or heavy dumbbells, whatever you got right here. We're gonna start with that hinge motion. We don't have to put any disco spin on it. Let's just hinge, take it down for two, take it up for two. Slow and control. You can take it to the beat with the deadlift. We're not going to do that with the swing right here. Core engaged. Up. Lock it out. Hinge it back. Take it up. Wrap it in. Take it back. And up. Take it back. Four more right here. Down and up. And breathe. Two more. Last one. All right, team, you can keep it here, or if you are familiar with the swing, if you're comfortable with that swing, let's do it. Otherwise, keep that deadlift. Remember, you're going to power it up. Lock it up. Do not try to do this to the beat. The swing is different. Let's just get it done. Let's get that entire body working. Leading with the hips close to your chain. Block out with the core. Glutes, hamstrings. Let's get it done. Shoulders back. Hinge it. Prep it right here. We got 30 seconds up. It's really hard for me to not want to be with the music, but the swing is different. Zip up that core. Lock out at the top. Remember, drop that chest even more. Power up, power up. Shoulders back. Press into those feet. Yes, team, you got it. Five seconds. Four, three, two, one. Swing and relax. All right, team, grab a quick sip of water. We are going into that third circuit. Quick sip, we'll get it done. Again. We're gonna have a little dance step. We're gonna have a little bent over row. We're gonna have a little rolling twist. All right, team. All right, once again, get that cardio mobility while we shake it out right here. If you want more cardio, take it through. Rolling. You can even go here, Right? All right, team, get excited. We're gonna start with a little travolta cross step. So watch me right here. We're gonna go out in, out in V step right here. Out, in, out, in V step. If you want, you can take that V step up and back, quick ones. Otherwise, just do what works for you. You can also just step it out. All right. Feel the beat. Watch me right here. Or this? Yes. Are you ready? Get ready to join me. Doesn't matter what it looks like. Here we go. Out in. It's called the travolta step. It really is. I think the point is. There we go. Here we go. Yes, team. 10 seconds. 3, 2, 1. And breathe. All right, team. All right. You know the little pedal step? If you did jazzercise, we did it yesterday. About that little pedal step, definitely a 70s thing. We're gonna do it with a bent over row. I'm gonna give you. Give you some options. If you just want to keep a regular bent over row, you can do that too. Let's start with that alternating. Hinge it here. Here we go. One and then the other. Start alternating row. Pick up your pace. If you want to add the hips. Here we go. Pop, pop it. If you got lighter ones and you want to go here, go for it. But I prefer you keep it slow. Slow, Yes. I know it looks silly, but you're feeling those legs, right? Squeeze in your back. I feel like I'm moving backwards. You're gonna maybe take it forward and breathe. Take it back and relax. Kind of fun, right? Thank you for bearing right with me. Keeping it something silly, right? All right, team, let's take it all the way down on our back. We're gonna get a little starfish. If you just want to keep your core simple, you can keep it out here nice and wide. But if you're able, drop it all the way down the back. Watch me here. We're gonna take it up and reach. Or up and reach. Join me. If you want to keep it small, you can also bend the knees, bend the arms, or again, take it standing. Here we go. Take it up slowly. Down. Really take it down slow. And. Yes, you can. Deep core again. I want you to think about this is creating the movement. Yes, team, bring it up slowly. Down and up. Yes. 5, 4, 3, 2, 1. Up on your feet. All right, team, you can keep that starfish. You can take it with that little petal row, or you can do that travolta cross step. That's what I'm gonna Do cross step, v step. You pick. Do you want strength? You want core? You want that cardio out, in, out. In, up and back. Join me. We got 40 seconds. Choose your own adventure. Three, four, two, one. Here we go. Take it out. In, out. In, and up. Yes, you can. Out, in, out, in. There we go. And up. Yes. And up. 10 seconds. Our music's gonna switch. And that's okay. Just keep it going. Dig it up and back. Take it out and up and back. Take it up and back. And breathe. Yes, team. Quick sip of water. We're gonna go back to a swing. Whoo. Remember, the goal of these party workouts is to get that heart rate up to have fun doing it. Yes. We're getting all the things in that we can, but I don't want you to stress too much about. Oh, am I getting enough of this? Getting enough of that? Trust me, if you're here, you're getting enough. All right, team, let's take it to another swing. All right, we're gonna get a little bonus swing. Roll those shoulders back. Wrap that core in here. You can start with that deadlift, or you can take it right into the swing. You do you. We're gonna bring our shoulders back right here. So remember, we're gonna pull it back with those shoulders, but not lifting with the arms. Let's get it done. 30 seconds. Here we go. Power back. Breathe. Take it up. Yes, team, drive it up. Push your feet in to the ground. Yes. Five seconds. Four, three, two, one. One. Relax. Right here. Pedal those feet. Yes. Get a little stretch of the hamstring. We're getting ready to take it into our last circuit, but before we do that, all right, quick sip of water. We're gonna take it to your next song, so shake it out right here. All right, team, so we're gonna start with a little cardio that we are going to add a dumbbell to. All right, so this move again, we get that single. Single hold. So you can keep it just cardio here. If you. You want to add the weight to it, we're gonna get a 45 degree press for a little chest and shoulders. Two times. One, two, three, press and press. One, two, three. Two presses. So either one, you can take a cardio just this, or three times two presses. Get it with me. Let's get it done. Grab that weight. If that's what's right for you, go ahead and march. Let's wait for that music you do you. In three, two, one. Here we go. Take it out, out, out. Press for two core. Engage and you can think of that. Third one. Get low. Almost like little lunge. Take it up. Yes, you can. There's that heart rate, right? 3, 2, 1. Up. Core engaged. 3, 2. Tight arms, low in the legs. Yes. For 3, 2, 1. Yes, team. All right, take it down. No weights for this strength interval. I know we probably should have switched them, but we're taking 20 seconds. 20 seconds. We're gonna lunch. Lunch. So it's gonna be a little lunge. Tap in. You can keep it high, you can take it low, but I want you to pump those arms and get a little disco spin on it. All right, we got 20 and 20. 20. Here we go. Take it up. Yes. Drive into that heel. Yes, you can get low if you can burn. We're gonna switch our legs in 3, 2, 1. Switch. Here we go. Yes, the actual disco move, Right, but let's take it to a lunge. Why not get low down for 3, 2, 1. And breathe. Check it out. Quick sip of water if you need it. We're gonna gonna take it back down to a plank position. All right, team, right here. We're gonna go here. I want you to drop those hips, take it down and up. I want you to think moving and grooving, right? Groovy little dip. Find that good core engagement. If you need to be on your knees, that works too. Take it. 3, 2, 1. 40 seconds. Take it down and take it down. And breathe now. And up. Drop that hip. Yes, you can. Pull that core in. Drive it up and in. Yes, you can stay lifted in the center. 3, 2, 1. Stretch it back. All right, team, what do you got? Do you want that true cardio and strength? Three, two, one, double press. Do you want those lunge tap ins? I think I'm gonna go with that. Right, or do you want to drop those hips? You do you. This is your lung last round. Choose your own Adventures. So 20 seconds. If you want to be here with me, we're here. Or single. Single, double press. You do you. Let's get it done in 3, 2. 20 seconds. Here we go. Take it out. Burn. Yes, you can. 4, 3, 2, 1. Switch. Yes, team. Drive into that heel, wherever you are. Whether you're doing that push, whether you're doing that tap in, get that core working for three, two, one. And relax. Oh, man, so sweaty. All right, team, do we have it in us to get one more swing? What do you think? Maybe a little bonus move if we got time? I think we do. All right, team. All right, bring that weight to the center. Last swing. I Want you to give it to me. If you want to do a handoff, you can hand off at the top. You want to keep the regular swing or if you want to take it to just your regular swing or deadlift. Roll those shoulders back. Wrap that core. Bring it. Three, two, one. Here we go. Power up. Hand it off if you want one and then the other. Lots of power from the back of the body. Remember, drive into those heels. Take it up and back. If you feel like you get more out of a double swing or two handed, keep it there. Again, it's hard for me not to want to try to stay with the music, but you can't do that with a swing. Power. 3, 2, 1. Yes, team. Pedal those feet. All right. Catch your breath. All right, team, you know what? I think that we still got time for a bonus move. And you know what? You can get that little cardio mobility. Let's do a bonus move. Let's give homage to the ymca, right? We know it. We love it. Everybody knows that ymca. Guess what? Three of those letters are in my name. So we're gonna do an A, M, Y. We're gonna do it up top. We're gonna do it down on a plank. So watch me here. You can just do the up top if you want. We're going to go a M, Y. You can keep it here if you want. Then we're gonna pop it down. You got A, you got M, you got Y. Go with me. It's an upside down Y or an upside down A. Whatever you got. Then pop it back up a M, Y, pop it down A. And yes. Bear with me. Indulge me with this. Let's get one last little cardio burst. One last little core. 60 seconds of your bonus. Let's get it done in three, two, one. Here we go. Let's go A, M, Y, pop it down. Let's go A, N, Y. Pop it up. Pop it down. Fade M and Y. Bring it up. Yes. Take it down. Hey, What? Bring it up and why? And down. Hey, are you with me? Kind of like our own little YMCA burpee. Hey, M. Why my hair's all over the place? Hey, M, Why? Pop it down a M, Y. Pop it up. All right, catch your breath. Roll those shoulders. You did it. Shake it out all the way through. All right, roll those hips. I promised you a little bit more mobility, right? Because we didn't get a ton of in that in those circuits like we normally do in our party workouts. So go ahead and join me down on the mat. I want you to get a little hip flexor mobility. That's not good for you. Keep it standing right through here. Take the arm in right there, just leaning into it. I'm loving these pants, but they're a little bit big, so hopefully they didn't look like they were sliding all over the place. And as I mentioned, they are long, but I might wear them out. You're super comfy. You're super fun. Why not? I'm going to wear this whole outfit. Look at here. Surely somebody's going to have a like a decades party or 70s party. I should lean into it here if you want. Take it out here. Thank you for indulging me today. Thank you for hanging with me, for trying some new exercises, for having fun with it again. That is what these party workouts are about. Our next few ones are going to be live. We'll have 80s, 90s, 2000s. Our next few ones we'll have more workout formats, some workout formats that came out in those decades to play around with. But we're still, still going to be dressed up, we're still going to have a good time and we're gonna still make it all about getting our cardio, getting our strength, getting our core, adding in some mobility and of course, most of all moving our bodies to have fun. That is what has persisted throughout the decades. Yes, we had a few decades there where especially for women, fitness became more about being a certain size. Go ahead and slowly roll it up. Being a little petal of your feet here where fitness became about being a certain size or being stretch slowly bring it up or losing weight or toning or sculpting, all totally fine. But we never lost the fun of it, right? And that's what we are about. Yes, we want to move for our health, we want to move for strength, for endurance. But we also want to move because it's feels good and because we have a good time doing it. So please let me know in the comments. Did you have a good time with this workout? I hope so. Come back for more. We got 80s, 90s and 2000s coming up. Leave me a comment. Don't forget to subscribe. Check us out in the Bodyfit Athletic club and we will continue to move through the decades. Okay, let's get one big deep breath in and out. You did it. That was your 70s workout. Party workout. Great job, everybody.