Bodyweight Giant Sets 10-Minute Quick Hiit

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your body weight giant sets, 10 minute quick hit workout. It is just 10 minutes quick hit using no equipment. So we're not going to do very much of a warm up. So go ahead and just start moving your body. You can roll through those shoulders, whatever is going to get you warm. I'm going to talk you through what we're going to do. What is a giant set? So when we do supersets, often, that means that we're doing two exercises back to back. A giant set is just doing three or more. So we're gonna have a giant set of lower body. What am I doing here? A giant set of upper body and a giant set of core. Then we will close it out. All right, so it's a 10 minute quick hit, full body, getting it done fast. Everything is 45 seconds of work, 15 seconds of rest. We're going to start with your basic squat. We're gonna press at the top. Start with that lower body giant set. Here we go. Start with the squ. So everything has three exercises in it. We're just getting a little mobility. Work with the squat. This is your lower body giant set. But because we're still getting warmed up, right, and it's a quick workout, we just want that reach, that shoulder mobility, still sit low. You don't have to go fast. It's a quick hit. Our heart rate is going to get up just by the speed of this workout and the fact that we're getting a lot of things working. We got 15 seconds, right? All the way through, down and up. Yes. Don't forget about that core. And as you're getting tired, make sure you're still getting low. 3, 2, 1. Shake it out. All right, team, so right side only. We're closing out this giant set with a right side and a left side. So you're going lunge to one legged deadlift. So you can take it one and then the other. Here we go. So lunge, one legged deadlift. If that's too much balance, just bring it in. Kickstand right here. Lunge, kickstand. You're still gonna feel it, right? But if you can, one leg. Sometimes I need a little extra balance. I can put my hands on my hips, slight bend on both knees. In that deadlift. What it's not is locking out right here and here. I like to go to the ground, but only if you can still keep that back flat. Right. Five seconds to go. Good burn in those legs. Three, two, one. And Relax. So we're counting that as two exercises, but we got right side and left side. So three exercises total in this giant set, but two of them we're getting together. All right, Same thing on this other side. There's that heart rate. There's that hit. We got one lunge, one, deadlift. Three, two, one. Here we go. Lunge and deadlift. Remember, you do not have to balance. You can do the lunge. You can do a kickstand. The other option is just to tap back and hinge. You can keep it small, range of motion if the tap back is where you are today. Remember, I always say, be where you are today. This is your workout. Don't worry about what I'm doing. I want you to have good form, and I want you to challenge yourself, but in a way that's good for you. Take it here. Yes. 10 seconds. Do better when you don't look at the clock. Right? We got five, four, three, two, one. Shake it out. All right, there is our lower body. Let's take it down for some upper body. We are starting with our favorite plank press. So you're going down, down, up, up, then switch. Join me here. Down, down, up, up. You do not have to go fast. You can also be on your knees here, or you can be on your knees here. Whatever feels best for you. You can also elevate this on a bench, on the couch, or even take it on the wall. You do what's best for you, but pushing through that upper body while we also get some core. I know sneaking in the core, too. Down, down, up, up. Does not have to be fast. Think strong upper body, but core is lifting too. Yes, you can. 5, 4, 3, 2, 1. Stretch it back. All right. Team modification on this next one is just your classic bird dog. If you can't go all the way down, you're here. Otherwise, we're gonna lift, pull everything in and drop it down. So lift up. Elbows and feet in. Here we go. Up, in and down. So nice and wide. Then pull those heels together and think upper body pull. So this is really what we want. That squeeze in the back so you're lifting. So we're contracting all down through the mid back, the upper back and shoulders, glutes and hamstrings. But really think about that pull. Little bonus glutes as we up and lift, right? Here we go. Up and down and down. Right here and breathe. 5, 4, 3, 2, 1. Stretch it back. I don't have a ton of flexibility on that, but I am working on it. All right. Last one, upper body, a little bit of triceps. So if. A few options. You're sitting here. If you need to modify. I just want you to lift with those hips. If you're able, drop those elbows just a bit. And up. Here we go. So it's a little tricep dip and then all the way up. So really push through your arms to do the work. Even though we're getting some core and we're getting some glutes and hamstrings, I want you to think about fingertips turned in and the back of the arms, those triceps, those shoulders. Also an opener for those tight muscles through our upper body. But really think upper push to get you up there again, little bonus glutes, hamstrings. But we want the upper body to do the work. It's your last upper body. Right through here. And breathe. Five, four, three, two, one. Relax. Oh, stretch those out. All right, so two. Stretch that out. Let's take it all the way down. We're gonna start with the core. We're gonna go starfish. So you're just reaching opposite arm, opposite leg. If that's not right for you, you can just bring the knee in or take it to a bridge. Here we go. Just a little crunch and leg lift. Or if you really feel it, deep core all the way up. Slow and controlled. I really want nice, big starfish so we get the mobility too, because we're gonna keep it moving. Right? Modification. You can go to a bridge and take it opposite arms right through here. But if you can, halfway up. We're all the way up. Yes. Breathe. And here and up. Boom. Three, two, one. Hug those knees in. All right, team. So we're going three, two, one. Bicycle, then switch. Elbow, elbow, elbow, then switch. If you need to modify, just do an alternating bridge. Knee, knee. Here we go. 3, 2, 1, switch your bicycle. 3, 2, 1, Switch. You can also do this from a standing position if that's better for you. But again, modification. Knee in with that bridge. Be in. Still getting the core. But if you need to modify that core, work. Here we go. Switch. Don't think too hard on it. You can do a regular bicycle if that's better for where you are right here. Yes, yes. Burn. 3, 2, 1. Last one for our core. We're coming, Genie Plank. So your elbows are here. If you can, you're gonna rotate it out. Back to center. Rotate it out. You can also be on the knees. Right through here. Let's get it done. Last one for core. Here we go. Reach up. Side Plank back, center, reach up, think center. Hold that center, hold that side plank. Again, if you need to be on your hands and your knees. Right through here. Just get the rotation right. If you want a little extra, little dip on the side plank. Hold it here. Little dip, totally optional. 15 seconds. And breathe all the way through. Boom. 5, 4, 3, 4, 2, 1. Stretch it back. We got one more round. We got three giant sets. Lower, upper and core. How do we put them all together? How about we go skater, skater and burpee. All the way down, all the way up. If the burpee is not right for you, you can just do the skater, the skater. Reach down and up. Or you walk it back, little push up, walk it up. Last 45 seconds. Here we go. So skater, skater, all the way down, all the way up. Take it side to side. There's legs, upper and core. You can also just go curtsy, right? Curtsy. Walk it back, push it up, walk it up. That might even be more of a burn. So it's up to you. You do you. And breathe. Take it down and up. Whatever version of this is exactly where you need to be. Breathe. Five seconds. Are you with me? Three, two, one. And relax. That was a good one to end on. I don't know about you, but I'm sorry. Right? Breathing through you. Catch your breath. Shake it out. Roll through those shoulders. We're not going to do too much of a stretch, so make sure you get it on your own. Little hamstring stretch through here. Also through your back. You can even do a little sweep of your arms. Great work. Remember these quick hits. I have a lot of them. I have all different types of equipment or no equipment. Great way to get something in when you're short on time. You just need to get that energy up. If you just want to get moving or if you finish a shorter workout and you feel like you got a little gas in the tank, you can add one of these 10 minute quick hits that's actually a part of your calendar when you're in the Bodyfit Athletic Club. You get a bonus burn. 10 minutes if you want. It's totally optional, but remember these workouts for those days you need a little more or you need a little less. Make sure you check out everything in the description below, like this video. Leave me a comment and don't forget to subscribe. One big deep breath in and out. You did it. That was your body weight. Giant sets. 10 minute quick hit workout. Great job, everybody.