Full Body Fusion with Weights Total Body Workout at Home (ELEVATE DAY 11)

Such short intervals. We're just gonna drop in the lunge and sling it up again. If you need to take it here, Two hands. Curling or regular curl? Yes. Last depress you can. Or take it right here. Here we go. 20 seconds. Bring it up. Take it curtsy and up. If that's too much, just pick one. The curtsy or the press. There's that heart rate, right? Remember, we're gonna stay on the same right leg, or whatever leg is forward is gonna be burning by the end. Just in time to switch sides. Breathe for 10. Back to that regular lunge slinger curl. Bring it up. Three, two, one. Here we go. Catch it at the top. When we catch that core comes into play, right? And up. You can catch it right out in front of me. Can catch it at the top here. Up to you. Burn. Right. Don't worry, this tabata round is going to go so fast. Hold it here. Get ready for that curtsy again if you want to try it. Maybe I'll try it here. Let's get it done in three, two or two hands on it. Let's see if I can make it. Cuz it's a short set, right? Means I'm have to do one of each on the other side. Burn. Three, two, one. Set it down. Heart rate's up, right? All right, we're gonna get lunge and curl. Getting one arm up, one arm down. Opening up the hips and stretching through the back. Right through here. Speaking of your back, let's take it out here. Roll those shoulders, little rotation right through. Three, two. Good. Walk those feet in. We're gonna get a squat. Big reach, hands behind the head. Hinge. Big reach. Sit low in the squat. Remember, we make them different. And hinge, drive the hips to the back. So sitting low in the squat, dropping the hips, then dropping in the chest. Sit low. Right here. Reach. Let's get one more each. And let's hold it right here in that hinge. So hands on your legs or hands here. Get a little petal of your feet. Whatever feels best for you. If you can get all the way to the ground, feel that stretch in the back. And then if you're able, drop down in that squat. Just a little side to side. Opening up your hips again. If you can't get as low, you can be here. And then from here let's walk back to that high plank. We're just holding it here. If that's not right for you, drop to the knees. We're just gonna do a little forward and back. And if you can Little RO rotation. You can drop that knee too, if you need to, just to get that core warmed up and ready to go, get our arm support and get that rotational movement. And here, last one here. I want you to take one big step forward if you can. If you need to take this up top, take this up top. You're gonna drop the knee while we get a little rotation. World's greatest stretch here. Stretching through the back, opening up the hips. Step back into core or step up. Same thing. Other side, big stretch. You can drop the knee all the way if you need to, or keep it up. You can hold a static stretch or take it here. Almost done with this warm up. We're gonna jump in. As I said, we got different formats that we are fusing together today. Walk it in slowly. Round it up. It is gonna be a fun workout. So get excited. We're starting with a little tabata. Then we are taking it to some quick switch super sets. Then we'll have a quick pyramid, and who knows, maybe we'll have a bonus. Maybe we'll throw in some swings. We'll see how it goes. It is gonna move fast, but I think you're going to enjoy it. Some of them will be compound movements. Some of them were isolations. Either way, you do you right. You know what I always say, be where you are today. This is your workout. So I want you to make it work for you. Whatever you're feeling today, whatever you need more of. However, you can challenge yourself in a way that makes you want to keep going. Let's do it. All right, so watch me here. Grab one kettlebell or one heavy dumbbell. We're gonna start with a stationary lunge. We're gonna start. The first half of this tabata is all in this position, right? So watch me. We're gonna do a lunge or split squat into a slinger curl. So here to here. Then we're gonna bring it in. We're gonna hold it here. We're gonna do a curtsy and a press. Then we'll stay on that side. We'll do lunge and slinger curl, curtsy and press. Then we get all of that on the other side. It' ten seconds of rest. If that curl is not right for you with the slinger curl, looks like this. Hold on to it here. Take it here to here. That works too. Or two dumbbells. All right, let's get it done. 20 seconds in that lunge position. If you need to reduce your range of motion, or you can just do a little step Up. But let's do it for three, two, one. Lunge, slinger curl. So sometimes we sling that curl all the way around with a little rotation, because these are curtsy and press, all on the other side. I want you to wrap that core. Get ready. Oh, I missed my timer. All right, we got an extra set of 10 seconds to breathe, but I think we needed it. I know I did. Here we go. 3, 2, 1. Lunge and curl again. If you just want to keep it simple, right through here. I don't want you to feel like you have to rush. I know they're short intervals, and that makes us want to rush, but we don't have to, right? If you get two or if you get 20. Doesn't matter. One more. 20 would be a lot for 20 seconds. Get ready. We're gonna cross over in that curtsy. Strong press up in three, two. Catch your breath. Here we go. And press. Take it here. One hand or two? What do you got? You know me. I gotta switch at my second time through. And guess what? One more minute after this. Two rounds of 20 seconds. Tabata is done. So fast. Breathe. Yes. Get set. Last time. Regular lunge and set. Slinger curl. Curtsy and press. Let's do it up. Get low power so we get power in the sling. Also in that catch for our curl. Also through that front leg that's already burning right here. And up. Breathe. Last one. Yes. You can keep it here, curtsy and press, or you can take it here with me. Since I did it on that first side, I guess I gotta do it here. 20 seconds, then we breathe. Here we go. And up. Take it down. And up. Yes, team. Hup. Boom. 10 to go. Power. Last one. Catch your breath, team. Quick sip of water. I know, I know. I feel it too. Sometimes we do tabatas, where we repeat. Sometimes we alternate between the two. Kind of fun to do a right side, left side, right. All right, team, let's take our heavier kettlebell, if you got it. And how about we take a break for a swing? Right? You know I love a good kettlebell swing. I think we're sufficiently warm. We're gonna start with a deadlift, so 30 seconds. Deadlift. Bring it up to here. Stand straight up because that is our prep move. That hinge move is our prep for our swing. So let's start with that. Then we take it into a swing. Wrap that core, shoulders back. Nice. Good posture. Stack your ribs and your hips. Let's hinge it. Here we go. Up. Soft bend in the knees. Hips to the Back right. Sometimes we. This is an RDL Romanian deadlift. Deadlift, kind of specific. Romanian starts at the top. Regular. Tends to start at the bottom. But we use them interchangeably, so don't stress about it. Breathe. Let's get one more strong and breathe. All right, team, set at the bottom. You can keep that deadlift if that is where you are today or you've never done a swing before. Otherwise, hinge it, drive it up, lock it out of the top, let it drop. It's a hinge movement, but it is power that gets you up. And then let it drop. React to it. Shoulders back. Core engage. Let's prep it. 3, 2, 1. Power. Let it drop. Zip up that core at the top while you connect. Lock out the glutes, lock up those hamstrings, and zip it up. Arms are along for the ride. They are not lifting, but they're strong and secure, just like your core. 10 seconds to go. 5, 4, 3, 2, 1. Swing and relax. Let that kettle bell drop. Pedal those feet. Ha. All right, team, let's do it. Catch your breath. We're switching to some dumbbells. All right, so how about a little break on the mat? We had all that stuff up top where we got upper and lower together. How about. Let's get a little core and upper. Join me on the mat. We're gonna get a super set. I'm gonna see if I can work with these 15s. The entire. Oh, no. 15s for one. We're going triceps for one and back for the other. So I'm gonna have my 15 close by, but we're going triceps with a little toe tap or a bridge for eight. So you're on your own to count your reps in this superset. It's also like an Amrap Su said superset AM wraps. So you can either tap them down, bring it up, or if you'd rather take it to the bridge, then we're gonna take it right over into a high plank. Hold it here. You got eight rows. That's one. That's two. So if you need to be on your knees for that row, go for it. If you need to do a bridge instead of toe tap, go for it. It is your superset. Two minutes is all we need. So it is a superset, eight reps, followed by eight reps back and forth. But it's also amrap as many rounds as possible. Possible for you. Take your time. Get good mobility as you switch. Let's start with those triceps in three Two. One. Two minutes. Here we go. So you can just do the tries too, if you want to go here or lower those legs. And again, if you don't feel like counting, I'm gonna tell you when we switch because your 8 might be slower or faster than mine. You do you strong core and strong upper legs. Get a little breather. Kind of push you to the bridge. Boom. That's eight for me. So good mobility as I transition. Let's get it done. Here we go. We got eight rows. Breathe from the plank. You'd rather do it from the knees. That works too. Lots of core in this round, but it's only two minutes. Back to those tries. What do you got, team? Here we go. Oh, right here. Do you want to do the bridge? Do the bridge. You want to do the toe tap? Either way, one minute down, one to go. Four. Yes. Arms and abs are going to be burning. That's what we want. Take it here. Back to that row. Here we go. Strong. Pull that elbow up. Pull the shoulder blades in. Keep the core engaged. At your own pace. Again. Slower is fine. Faster is fine. As long as you have good form back down. What can we get in these last 20 seconds? Here we go. Breathe. I know my triceps are burning. Feeling it. If you want to take it to a close grip press, you can do that too. Or rotate them at the top. Three, two. That is our time team. But if you're like me and you want to finish out whatever round you're on, finish it out. I'm gonna go eight here. I know. Not really fair because it's just a two minute. So you do you. If you want to rest, take a rest. If you want to finish out these rows. Four, three, two, Boom. Nice work, team. Up onto your feet. How about we do another swing? Guess what? We're gonna have another superset with our dumbbells. But I want to get another swing first. Why not? Let's do it. All right. You can do the deadlift if that's where you are today, or we'll go right into the swing. Oh, man. Who's feeling those arms? I know I am in that core. Catch your breath. I know this workout's moving fast, but we're gonna be done before you know it. So breathe. Wrap that core. If that heart rate's up or you need to take a breather on this one, just do the deadlift. You're still going to get that hinge. Otherwise, wait in the center. Dead lift your swing. Let's prep it. 3, 2. 30 seconds. Drive it up. You're driving it up with what we call the posterior chain all up the back of the body. Push into those feet all the way from your heels to your toes, but drive it up, lock it out, let it drop. What you're not doing is a squat, and you're not lifting with your arms. So that kettlebell can stay low, chest level, or below. Breathe. We got five, four, chest drop. Three, two, one. And relax. Pedal your feet. Quick sip of water. We got one more superset AMRAP round. Often when we do AM wraps, we do a set of, like, four exercises for four or five minutes. This is just two, so it is that superset, but we're gonna get it done. All right, team, so here is what we got. I'm gonna go my medium weights. We got a squat. It can be any type of squat. I'm gonna start with that plie squat. We got eight plies, then we got reverse fly for eight. You can rotate your angle with those arms. You can rotate your stance with your feet. Either way, we got two minutes. It's amrap. Should go a little quicker with your transitions. If you need to switch weights in between, you can. Otherwise, just hang on to those weights. Two minute superset alternating eight and eight. And three, two, one. Here we go. Plie squat. I like to have my weights rested right here on my legs. You can also take them down low or have a heavy kettlebell in the center. It's only four, but full range of motion. Squeeze up through those glutes. And how about this, guys? No compound movements. Just regular, lower and upper. Here we go. Get set. We've got eight. So reverse fly. Nice flat back, exactly like it sounds. It's the reverse. You're pulling with your back and shoulders. Slight bend in the elbows, flat back, just like you would do in a row. You can also alternate one at a time. Back to that squat. Toes out if you want. Or regular. Here we go. 8. Squeeze it up again. If you really want to get low, touch the ground, breathe. Yes. Reverse fly again. If you want to switch up your angle, I'm going to go back, palms forward, but I'm still lifting in the reverse fly motion again, if it starts to get heavy, you just alternate one at a time. That's hard. All right, back to that squat. We got 40 seconds to go. Eight. Little easier transition. Right. Then going from on your back with weights to a plank. Yes. Boom. We have got just about 15 seconds to go. Can you get these 8 in reverse fly? 8. Wherever you are, I just want you to finish that round, whatever it is. 8 and 8. If you're with me, you're gonna get it just in time. That's our time. Yes, team. Back and shoulders, legs, glutes, inner thighs. Shake it out, team. All right, team, guess what? Quick sip of water, wherever it is. We're going to a pyramid round. It's going to be fast. All right, here is what we got. We're gonna take it to a hinge. You're going to do a row and a side lunge curl. Then step it in. Then you'll alternate. Hinge, row, side lunge, curl. Then we're gonna alternate that pyramid. We're doing that. 15, 30, 45, 45, 30, 15 with a plank press. So we're going down, down, up, up. When we get to the 45, I'm gonna give you some options to mix it up a little bit. All right, so that's all we got. We got an upper body and a lower. We got an upper and a core. Let's get it done. Starting with 15 seconds, everything has 15 seconds of rest. Let's finish out with this pyramid. We got it done. Shoulders back, hinge it here. Alternating with that side lunge and curl. Go heavy if you can. Here we go. 15 seconds. Row. Step it out, Curl. Step it in. Row. Yes, you can. Boom. Ha. And done. That is it, team. All right, set those weights down. So we're going down and up. I really want you to use that 15 seconds to get good mobility getting down and up. We got plank press. You can be on your knees if you need to in 3. Core engage. 2. 30 seconds. We got down, down, up, up, down, down. So we're getting a lot of chest and shoulders. We're getting a lot of upper body, But I also want you to think about that core. I know this is a challenging move, so I want you to think about that lift through here as well as the push through your upper. I want you to think about the lift from your core. Core. Somebody's pulling your belly button through your back. Everything's nice and tight in your legs. Five seconds. What can you get? Three, two, one. Stretch it back. Back up onto your feet. This is your longest interval. We have 45 seconds. Row, side lunge, and curl. Whatever you need. If you need to take one of those out, just do the side lunge. Just do the row. Whatever it is for you. Make it work. 45. Here we go. Up, row, stand up, side lunge, curl, hinge, row, and up. Side lunge curl. I know. All the way up. So you're coming out of that hinge. Yes. And sneaking in a deadlift. Right. Get low. 15 seconds. Maybe one more each side. Yes. Boom. Three, two, one. Finish strong, team. Here's what we got. All right, let's take it to that plank press. You got 45 seconds. What we're gonna add at the bottom is a little hip dip, so you can drop your hips. Let's do it. 45. So you're down. Drop the hip. Right. Drop the hip. Left. Take it up, take it down. Other side. Hip. Left, right. Take it up. So I'm going right, left, right, left with the hips. Right, left. Back up on the hands. Left, right, left, right with the hips. Lots of core. You can do it. Bring it up. Right, left, right, left, right, left. Nice and strong. Left, right. 15 seconds. You got this. Hang with me. Yes, you can. Can you get one more? In these last five seconds? I know you can. Finish strong. Boom. Yes. Team, last 30. Let's just go. Side lunge curl. Take the row out of it. We're gonna mix it up for these last two. Side lunge curl, side lunge curl. 30 seconds. Step it in. I know. I gotcha. Boom. Yes. 10 seconds strong at the bottom of that side lunge, then push out of that hip. Three, two. Finish it out. Boom. All right, team, we got 15 seconds left of this pyramid. Let's just do the hip dip. Hips. If you want to stay standing, take it here. Otherwise, elbows, no plank press. Just your hip dips for 15. Let's get it done. Here we go. Strong core lift in the center. Obliques lift. Yes. You can breathe. Yes, team. And relax. Stretch it back. Oh, man. Up onto your feet. I know, I know. That's our time. But you know what? I think we got just enough time for a bonus move. Why don't we hang on to that kettlebell? Let's grab that kettlebell. We are gonna swing for four. We're gonna mountain climber for four. You know those are two of my favorite moves ever, right? So watch me. You're gonna prep it. We got four. Three, two. Imagine I did four. I'm gonna let it swing and relax. Then I'm popping it back four, three, two, then I'm popping it back up. Get set in between. Power it up. If that is not right for you, you split the time. 30 and 30. Do 30 second swings. 30 second climber. All right, I'm gonna talk you through it. One minute is all we need. Let's get it done. So swing for four, climber for four, or 32nd swing. 32nd climber. Let's do it. Here we go. Prep it up. 4. Remember, you want to swing and relax in between. Pop it back, run it, or tap it. Part of the challenge is the transition between these two moves. So get set. Here we go. 4. That doesn't feel good for you. You just pick one swing and relax. That's your time. If you're switching 30 seconds, go to that climber. Bring it up. Here we go. Relax. Here we go. Don't rush it. 15 seconds. What more can you get in? Can you get it done in 10? One of each. Finish it out where you are. Four, three, two, one. Stretch it back. Yes. Team. You did it. Sit back into those hips. I know, I know. Stretch side to side, relaxing your back. You can take one arm under. Get a little stretch other side. We're gonna keep this stretching pretty short because I promised you a short workout. So please make sure that you get some stretching on your own. Bring it up here. Pedal those feet. Get a stretch through your back. Stretch your back. Stretch your hamstrings. Get that good mobility work. Remember, we want it not just at the end of our workouts, but throughout our day, throughout our week. So anytime you can get a quick stretch or you can add some mobility work, always, always helpful. So let's get that in after this or whenever you have time throughout your day. Bring it here. Chin to chest. Thank you so much for being here today. I would love to know your thoughts. Leave me a comment. Leave me a like, don't forget to subscribe to the YouTube channel. Little Quad stretch if you got it in you. Otherwise, tilt that hip forward. And of course, check us out in the Bodyfit athletic club. That is our private, exclusive community where you get all the extras and you get to chat with me every week throughout the week. Would love to see you there. Thank you. Thank you for showing up today. Let's get one big, deep breath in and out. You did it. That was your full body fusion with weights workout. Great job, everybody.