Lower Body Sweat at Home Strength Workout (ELEVATE DAY 20)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your lower body sweat workout. So in this workout, we're gonna work your entire lower body, so quads, hamstrings, glutes, all through your legs, hips, adding in some core. And we're gonna make sure that we keep the cardio up as we go so we keep that heart pumping. I'm going to be working between my dumbbells and kettlebells today. You use whatever you have available to you and, and of course, I'm going to give you options to work to your level. Are you ready? Let's do it. Go ahead. And just start by moving your body. Just start with a march. This is a short workout today, so we're going to keep our warm up pretty short, focusing more on our lower body, but of course, getting the blood flow, getting our body's core temperature up, getting everything ready to move. Right here, right now. Let's take those arms right through here and to the front, other side. So the way we're working today, one of my favorite ways to get muscle endurance and to increase our intensity is in 30 second intervals. Let's step out into a little side lunge. So you're going to start with a 30 second strength interval. Then we're gonna add a little intensity, adding a little cardio, using our weights. So whatever it is we use in our first one, you'll we'll use in our second. And then that third round, that third round of 30 seconds, take it right here. We're just going to take it up and then hinge it down. Reach up. Remember, your hinge is driving your hips to the back. So our third round is going to be straight up cardio. So it is a version of the same move that you just did, but cardio. So you can think of that middle move. Holding it here. You can. Hands on the ground, if not up onto your legs and just a little petal of your feet. So that move in the middle is kind of a combo between the two. So we're increasing the cardio as we go, but we're decreasing the weight as we go. Go ahead. If you can, I want you to drop down into a squat and then press up so you can stay here. If you can have those hands on the ground, you're going to get a little more of a stretch. But if you need to, you can also squat from up top. Opening up those hips. Yes, right through here. And then come all the way up. Little tap behind, opening up the hips and hip flexors. We'll do a quick little stretch from here. I want you to drop that hand here. If you can reach up. World's greatest stretch. And then we're going to switch between these two. So if you want step back to that plank here and reach. You can hold as long as you need to, but we're gonna jump into this workout pretty quickly. But this might be incorporate a little bit of core. And again, opening up hips, hip flexors. Getting everything ready to move. Let's get one more each way. Yes, team. And here, go ahead and step it up or walk it up slowly. Round it up. Let's get some little hamstring curls stretching out the hip flexors. All right, so again, 30 seconds. 30 seconds, really. We have two quick circuits that we will get a couple lower body moves, then we'll throw in some core at the end. That core is also going to incorporate our lower body. Lower body sweat. I think you're gonna have a good time with it. Stretch it out right here. And then let's start with a kettlebell. So if you have a heavy kettlebell, if you don't, it is totally fine to use one dumbbell or two. But watch me right here. Our first 30 is just your plie squat. I want you to try to drop it low. Our second 30, you're gonna drop it down. Do either a little jump or a pulse. And. And then pick it back up. And then your third round is just your plie squat jump. Let's do it. Here we go. So 30, 30 and 30. We got strength, we got combo, we got sweat. Take your time. It's a little tough to transition between the two. It's not tough, but we do have to think. We're going right into it. But I want you to still think about form. Shoulders back, dropping low. So your plie squat toes are out through here. Now get ready. Squat drop. Here we go. So we set it down. Jump. Pick it back up or down pulse. Pick it back up. It's only 30, and you don't have to rush it, but really think about those inner thighs and glutes, especially as you come up. I know the quads are burning, but really focus and get ready, because we're taking it to that squat drop, or squat pulse right here. Here we go. So here to here. Nice and light. Or you can just do a little power. Pulse power. You do you. I know, I know. I feel it too. But think about all the ways your legs are working. Think about that cardio. And again, I want you to take your brain to Your glutes to those inner thighs to what's happening with your core. That's going to take that burn? Not really, but it will try. 3, 2, 1. Ah. Starting off with a bang. Right? All right, team, I want you to set that weight to the side. The good news is you get 30 seconds in between. It sounds like a lot of time, but I really want you to use it to recover. That's your hit interval. Recover. Get time for that strength. Next move, we're gonna grab our heavy weights. We're gonna alternate with a curtsy lunge. Then we're going to add a curtsy lunge and a knee power up. Then we're going to full skater. Let's do it. So curtsy lunge, step up and out. Nice and slow. I know after we come off that high intensity round, it's tempting to want to rush, but I want you to do the opposite. Take it slow. You got those heavy weights. Drive it up. Yes. You can sit low. Remember on the curtsy, you're crossing behind. What we're adding is we're driving that inside knee up. So watch me bring it up. Sit low, bring it up. If you feel like your weights are in the way, just keep the curtsy. That's fine, too. We're just adding a little power, a little core. Right? And yes, team, hand up. Are we ready? We're gonna set those weights down. I'm gonna give you a second to get them out of the way right here. Set those weights down and get ready. You got 30 seconds of a skater. Here we go. So, skater, so you decide this one's a little easier in the sense that you can keep it a little higher if you want to take it straight Cardio. You're still getting those hips. You can get a little lower if you want to keep that curtsy action. It is up to you either way. You got 10 seconds low impact. You can still get that curtsy here. You don't have to jump it, but I want you to stick it into that hip. Power. Power. For three, two, one. Catch your breath, team. I know, I feel it too. Guess what? How about we take a little break and we take it down to the mat for some core. We're going into a plank. We're gonna get a quick five or ten second stretch in between. We're gonna hold our plank, then we're going leg taps out, then we're going jacks. If you want to keep it all standing, I want you to do knee crunches and then out, out, and then jacks if you can join me down, we're a plank on our elbows. Here we go. Now for these first, first 30, right, I want you to think about all those things, all right? Tuck a little tuck in the pelvis. Squeeze in those quads, hamstrings and glutes, right? So we're not just here. We're really tightening everything out, not holding our breath, but everything is pulled up and in, right? So navel, the spine, wrapping that core, keeping the chest open so we're not internally rotating. And again, tight all through, little stretch. All right, I told you. We're gonna get a little stretch in between. Now we're gonna go out, we're gonna tap it. I want you to get those outer thighs and inner thighs as you go out and in. Bring it up in that plank. Here we go. Outer, inner, outer, inner. So you can do a little tap. If you'd rather have it be a lift off the ground, that's going to give you a little more of that outer inner that we're talking about, right? So if you want to have it off the ground, squeeze out, maintain that good plank form. We're here, we're here. And then you know what's coming. We're gonna get that jack, right? So we're gonna take it out and then. But we're gonna stretch first. Three, two, one. The reason I'm giving you these stretches is I don't want you to be so fatigued from everything in a plank position that you're losing form or you're getting into your back, all right? But let's get it done. Plank jack. Tap it out, jump it out, or jack from up top. Low impact or high? Here we go. Last 30. I know. Remember, this is a quick workout, and on these intervals, you know, especially these sweat intervals, you are going to get a break, right, after a long break, right? So keep the intensity as much as you can, but again, be where you are today. Maybe that's just tapping out. Tapping out or out? Out. In, In. What do you need for 5, 4, 3, 2, and 1. Stretch it back. Oh, man. Right up onto your feet, team. Grab a sip of water after that. Yes. Lower body sweat. All right, so here's what we got. Catch your breath this next round. We only got two sets of 30, and we're going our deadlift into our swing. So you can think of it as our strength and then our sweat, but both are getting both, right? So if you've never done a swing before, feel free to try it, but I would much rather you just stick with the deadlift and really get comfortable with that form. That's why we always we're often start off with a deadlift, so everybody can get a feel for that hinge pattern. So kettlebell in the center or dumbbell or two dumbbells. We're gonna roll those shoulders back, Hinge it here. Right here with me. Deadlift. So your hands drive the hips to the back. Shoulders are pulled back and in, right. Not pushing that chest forward. Not hyper extending, but staying pulled back so your lats are nice and tight. When we get to that swing, we're not using our arms, right? Same thing. We're not using our arms in this deadlift, but we're keeping our back tight to protect that low back. All hamstrings includes. Right through here, we got three, two, one, and relax. All right, Set that weight down. Remember, you want to keep the weights really close in that deadlift. Now going into our swing, same hinge pattern. Power it up, lock it out, let it drop. Power up, lock out, let it drop. Try it. Or if you know that you're comfortable with the swing, go for it. Otherwise, just keep that deadlift. Same set of muscles. It's a little less powerful. 30 seconds, shoulders back. Prep it. 3, 2. Power it up. Here we go. 30. I like to use my breath to know when to lock out. So it's a hinge that I use the entire back of my body to power it up. Then I lock out at the top. The top being when I'm standing straight up and down. Push into your feet. Lock out the glutes, the hamstrings, the core. Lift up on that pelvic floor, the floor. Let it drop. Not lifting with the arms and not going higher than about chest or eye level. Three, two, one. Swing and relax. All right, team, catch your breath. Grab another sip of water if you want. All right, so we are going to take it into a side lunge. All right? So I'm gonna take it. Two dumbbells. Side lunge right through here. Side lunge right through here. Then we're gonna add a niche, right? Just like we did with our curtsies. Then we'll set our weights down. Side lunge, shuffle. Then we're going into a version of that kickstand. We'll add a lunge, we'll add a knee for power. Start heavy if you can. Dumbbells or kettlebell? I'm gonna use dumbbells because I think they'll be a little easier to add that knee through. But we got 30 seconds. Second round, couple lower Body, some core. Maybe one more swing, then that's it. Stepping out into that side lunge in 3, 2, 1. 30 seconds. Shift your weight. Side lunge. Remember, we drive the hips to the back, shift the weight to the outer thighs and then push out of it. I know it's tempting to stay a little higher, but I want you to push your range of motion in a way that's comfortable for you. Or not painful, rather. Remember, you can always keep it stationary. Sometimes it feels better. You feel more stable with a stationary side lunge. All right, let's add a little cardio with a little power. Knee right here. Side lunge and knee. Whoo. Side lunge and knee. If your weights are in the way, just keep a regular side lunge. Power up, power up. Yes, you can. Then we got that side lunge shuffle coming. Straight up cardio. But I want you to still get low. Give you a chance to set your weights down. 3, 2, 1. Bend your knees. Set those weights out of the way. Make sure you have a clear space. We're going side to side with that side lunge for 30. Let's do it side now. Low impact, you're just taking it body weight, right? Higher impact, you can add a little shuffle, a little jump. Side to side. If you want less legs, keep it a little higher, just like we did with the skater. If you want a little more, get low. 10 seconds. Yes. You can sweat round. Here we go. We got three, two, one, breathe. Right, Grab a sip of water. If you need it. You might not. All right, team, we're going to a kickstand deadlift. So very similar. If you want, you can use that heavy kettlebell. That's what I'm gonna do. Or one or two dumbbells. Kickstand deadlift is going to look like this. It's a kickstand. You're here. Drive it up. Then we're gonna add on and take it to a lunge, kickstand, deadlift and lunge. So same leg again. You can have two dumbbells or one kettlebell. I'm going one kettlebell, but it's up to you. Then we're gonna set it down. We got a lunge and knee, lunge and knee, with or without a jump. Are we ready? We do a little longer breather on that one, but I think we needed it. I knew I did. Here we go. Three, two, kickstand. It's a hinge to the floor, then straight up. So same idea as the deadlift we just did, except front leg is doing the work. Right. This kickstand is just there for balance. Certainly if you're feeling it and you want to go one legged, because I know a lot of you love that you can. Or keep the kickstand up to you. Drive it up. All right, we're gonna go one kickstand or one deadlift in one lunge. So deadlift, take it to a lunge. Yes, you can. Kickstand, deadlift. It's a hinge, and then step back into a lunge. So you want them to be different forward, Step that foot back. Yes, I know it's a little tricky because they're kind of similar, so you gotta step back, step in, breathe. Yes. Three, two, one. Give yourself a second. Set that kettlebell out of the way. Get set. You're gonna lunge and knee. Power up with the knee with or without a jump. Let's get a good little burn in three, two, one. Lunge, knee, lunge, knee, sweat, round. Yes, you can. And up. If you'd rather keep it higher, you're still gonna get a burn, right? You can still be here, but you get lower. We're gonna get that lunge motion. I know. And we're keeping that heart rate up. Jump is optional, but just get some sweat going. 5, 4, 3, 2, 1. I know. Little stretch. I feel it too. All right, get excited. We're going to that other side. I'm feeling this today in a good way. All right, team, we got that other side. So kickstand, deadlift. If you want to take it to single leg, you can deadlift to lunge. Set the weight down, power up with that knee. Are you with me? The answer is always yes. All right, so kettlebell or two dumbbells or body weight? You do you. Doesn't matter. Let's do it. 30 seconds. Bring it up. If you have just one weight, we have to counterbalance. We have to really use our core on that hinge to make sure the weight isn't pulling us more to one side. We get a lot of core work. This way. And breathe. Take it down and up. Yes. Team, get ready. Let's take it deadlift to lunge. Right here. So kickstand, step it back, and lunge. Step it in. Hinge, Drop it low in the lunge. Feel the difference? More hamstrings and glutes, adding in those quads. Right? Take it down. I know. Right here. Burn. Ha. Yes. Last one. Yes. Team, set that weight out of the way. Get ready to drive that knee up. Either low in a lunge or knee up. Here we go. So you can just be here or add that jump. Your workout you do you. You can also stay high with it or high with a little jump. That almost burns my leg more because they're more of them. But keep it going. Sweat round. Then we got some core, team. I know. Breathe. Yes, you can. We got 3, 2, 1, quick sip of water. Team, meet me on the mat for some core. Guess what? What? We built it in where we can get a little stretch for that, for our hamstrings and glutes. But also, let's work some inner thighs. Why not? All right, team. So down on your back. Hold it in. We're gonna get those scissors that we love. So if you're modifying, you can keep your upper body on the ground or here to here. Grab either the back of the leg or the calf. Here we go. So scissors, flex the foot, and you're getting a stretch. At the same time, I want you to make sure that you wrap that core in. So a little tuck of the pelvis. Everything pulls in navel to spine. So here, Ambery, flex the foot. Flex the foot. Yes, team, Right through here. Yes. So I want you to hold it up right here. Hands behind your head. You're gonna bring those knees out, heels in. Everything closes in. So outer thighs, inner thighs, Right? And here. Yes, you can. Inner squeeze. If that's not right for you, you just keep getting that stretch. I know, team. And breathe. Take it out. Squeeze it in. Last five. Yes. Three, two, one. Here we go. Little bend, little bend. This is our sweat round. So watch me. Heels turned in, knees turned out. Squeeze, squeeze. Keeping it slow. I know it's the sweat round, but I want you to think. Pull those inner thighs together nice and tight, and cross for your core. Ten seconds. Good. Burn. Yes, you can. Breathe, breathe. Three, two, one. Hug those knees in. Ah. How about one more swing, team? Why not? Let's just get it in. Go ahead and slowly come up onto your feet. I know. One more swing or deadlift. You pick. Then lower body sweat is over. You can keep it just your deadlift, dumbbells or kettlebells or swing. But really think everything is working here. We're getting strength, we're getting power, and we're getting sweat. We're getting cardio. Grab that weight, whatever it is, for you, and let's finish strong right here. Shoulders, pull back, hinge it here. You're gonna prep it, drive it up. Deadlift or swing in three, two, one. Let it drop. Let it drop. Yes, you can. I know this is it. I want you to dig deep and find that power. It is in you. You made it this far. It's a short workout. This is it. This is our bonus move. I promise I'm not sneaking anything else in for you. Up. Pull in. Yes, you can. 10 seconds to go. Power. Shoulders pulled back. Squeeze in the glutes. Squeezing those hamstrings, lifting that core. 3, 2, 1. Let it swing and let it relax. Right through here. Shoulders, hamstrings. Yes, team, you did it. So if you can, I want you to hold this stretch if that feels okay for you. If you need to grab onto the wall or have your hands here, a little petal of your feet. Oh, man. So hopefully you felt that. We tried to get a good mix of single leg, double leg. So unilateral bilateral of finding some different ways to get the cardio, not just jumping every time, right? Adding those knees, adding that shuffle if you can. One hand on the wall or a little balance. Tilt that hip forward if you're able. Get a little quad stretch. So trying to give you lots of different ways to both get your lower body working and not just working in one plane of motion. We're moving laterally. We're moving in the transverse plane. Little twist, right? And we're getting everything working together. So, yeah, we felt a lot of quads on those squats and lunges. We felt some outer thighs and inner thighs on the curtsies and the sides. We felt a lot of booty on our kickstand and our deadlift and our swing, but everything working together and of course, throwing in some core. Let's take those knees out. Please make sure that you leave me a comment. I love hearing from you. I read them all. Let me know. How did that workout feel for you? How are you feeling now? Do you want to see more splits like this? Do you want to see more adding in more cardio or more strength? I love hearing from you, so leave me a comment. Leave me a like. And of course, don't forget to subscribe to the YouTube channel if you haven't already. Let's stretch it over right here. And of course, check us out on the Body Fit by Amy app. The app is free to download, but would love to have you join us in the Body Fit athletic club that is our private community that is on the app. That's where you get all the extras, live streams, Q&As, nutrition plan, amazing community recipes, and so much more. Check it out. And of course, please get some more stretching on your own. We're keeping it pretty short today. Because this is a short workout, but I know. I felt it. I hope you did, too. Let's get one big, deep breath in and out. You did it. That was your lower body sweat workout. Great job, everybody.