18: 🔥 Upper Body Fusion Workout | Strength + Mobility | Bands & Dumbbells | BodyFit By Amy

Hey everybody, I'm Amy from BodyFit by Amy, and this is your Upper Body Fusion workout. So this is a strength-based workout, but we are also fusing in mobility and different types of equipment in every circuit. It's also a no-repeat workout. So we're going to start with some engagement using your mini loop band. If you don't have that, you can just keep it body weight. Then we have some weighted moves broken down by different body parts and muscle groups, and then we Finish with some mobility. Again, no repeat. We're gonna get in and out, and I think you are gonna feel good and strong when we're done. Of course, I'll give you options to work to your level. Are you ready? Let's do it. Let's start just by getting our muscles warm. This is going to be a quick workout, so we'll keep the warm-up pretty short as well. Just march and pump those arms. Just gonna get the blood flowing and get our body's energy up before We get moving. Let's roll those shoulders. Start small to the back, and then we'll make them a little bit bigger. So we are taking it— we have 4 quick circuits today. I think you're going to like it. Again, we're going to start using the mini loop band. You can see I have a couple options behind me. It's upper body, so if you have something in that medium to lighter range, that's kind of what you want. Let's take those arms up and down. Just like this. So if you only have like one of the thicker ones, that's okay. You just may have to have a smaller range of motion. Let's cross those arms over and under, and then big step out. We're not getting lower body today, but always good to warm up through the hips, the glutes, our back, all of the places right through here. So we're going to start with the mini band for some activation. It will be strength as well. But before we add weight, then we will have 2 weighted exercises to really strengthen and sculpt. Let's take those arms up here, nice I, and then drive the hips to the back, and then Y, drive the hips to the back. So you get that stretch all the way through, I, and shoulder mobility, and Y. So then we have our strength exercises, and many of our strength exercises are also going to involve the core. So we're sneaking core exercise into your upper body so that way we don't have to do a ton of extra core at the end. Right here and here, right here. Flat back down and round it up right here. And really roll through. Your back here. Let's hold it here. So then we finish with some mobility, something that is going to stretch out and get mobility through the areas that you're going to work. Sometimes it's going to be a little more straight up mobility, more of a stretch. Sometimes it'll be more cardio mobility, so get the heart pumping as well. So I think you will like how it all feels. Let's take it right here. We're going to inchworm it out. So if you can Walk those hands out. If that's not right for you, you can walk out to your knees or walk out on the wall, or just keep it with just a little hinge. But if you can, we're going to walk it out to stretch through the shoulders, through the spine, through the back before we jump in with those circuits. So again, it is no repeat, so you got to pay attention cuz we're only doing everything once. But again, because we're sticking with similar muscle groups for per circuit. Let's get one more. That is why you're gonna feel the muscles working. You'll get repetition of movement patterns but different angles, different pieces of equipment. Slowly roll it up, shake it out right here. All right, so we are starting with working our back and our shoulders with this first circuit. So the first thing we're going to do is a band pulldown. So if you don't have the band, you're just going to Pull elbow to elbow, or you can even do it together. If you have the band, here is what it looks like. Slightly out in front, here and here. So pull the elbow down by your side. After that, we're going to follow it with medium to light weights, a little lat sweep. We're going to take it down for a plank row, and we'll finish with a child's pose reach under to really make everything feel good at the end. Starting with that pull down. Core engaged, chest lifted, band up top or hands up top. Here we go. And everything is 40 seconds of work, 20 seconds of rest. So notice here I'm trying to keep my rib cage stacked over my hips. The band or my hands are out in front. You don't have to be straight overhead, you can be here. Squeeze and pull the elbow in as you pull the shoulder blade in, right? So So overhead pull or vertical pull, then when we get to those other exercises, they're more what we call horizontal pull. Always good to get both, right? So starting to feel a little bit of that burn, right? 5 seconds. 3, 2, 1, and relax. All right, so medium to light weights. I'm actually going to go with my 10s Usually I do 10s or 15s. A little sore from yesterday. Here's what we're looking at. You're in a hinge position, we're sweeping and down. If that's not right for you, you can just do a wide row or reverse fly, but if you can, you're sweeping up, slowly down. Here we go, straight arms, squeeze in the back of the shoulders and in the shoulder blades and those muscles along the sides, right along your spine. Try to hold for a count at the top. 4. That's why it is a little sweep, but you want control, right? We don't want to just let it swing, right? It's not a swing, it's a sweep. Squeeze, hold at the top. You can tell arms are working too, back of the shoulders. We got 10 seconds. Breathe right here. 3, 2, 1. All right, now we're gonna grab something heavy, and if you have a bench, we're gonna make it an elevated row. If you don't, you can be down on your knees or your toes, but we're gonna do an elevated plank row. So you got elbows here and here, you're alternating your row. So go ahead and join me on the bench or on the ground. Here we go, switching sides. And again, incorporating The core. So we're sneaking in a plank, and even though an elevated plank seems like it would be easier, you're feeling it's different, right? If you need to bend the knees a little bit, that can help. Or if you feel better being on your hands, you have to pull a little further. I like elbows. Up to you. 10 seconds. Tch. Can you get one more each side? 5, 4, 3, 2, 1. Y'all, we made it to that mobility. So down on the mat, or you can have your hands on the bench. We're going to take it to a child's pose. You can stay there if you want, but if you're able, we're coming up. Feel that core reach under, stretch through the back, stretch through the shoulder. Here we go. Reach under and come back to center. So I want you to think about your core lifting as you come back in, right? Core to stabilize, and then really stretch that top shoulder and wrist and chest, and then that lower shoulder back as we reach through, right? So we're getting a lot of mobility work, but you can tell by working in this mobility Your heart rate's gonna stay up. You're still gonna feel everything working, right? That's what's going to be different about it. 3, 2, 1, and relax. Let's grab some water, team. All right, circuit 1 is done. Super fast, right? These are gonna be like 5-minute circuits. Cheers, y'all! Grab a sip, then meet me back over here. We're gonna switch gears. We got upper body pull with those big compound movements. Now we're gonna go upper body push. All right, so the first thing that we're going to start with is that band. We're gonna push out. So this is back of the shoulders. We feel a little bit of chest as well, but grab the band if you've got it. We're going to do a squeeze and a squeeze. So you're pushing out. We get the back of the arm, so back of the shoulders, but also Opening up through the chest. Then we're going to take it down, we're going to get a reverse press, then we're going to take it for some stuff on the mat. All right, so here we go. We're here, big squeeze out, squeeze out, chest and shoulders. Here we go, up and out, up and out. Now if you don't have a band, you can either focus on the mobility or Or you can grab one weight and just do a raise. Totally up to you. Do you want more strength, more mobility? But you feel those tiny little muscles, right? Chest and shoulders and a little bit of back as well. So it is sort of a pull and a push. Squeeze. Core is engaged. Good posture. We got 5, 4, 3, 2, 1. All right, now we're gonna take it down onto your back. All right, so you can either be on the bench with me or you can be all the way down. Here is what we've got. We're gonna do a reverse press. So my palms are up, I'm pressing up and in. It's a little challenging, so you may want to go a tad bit lighter, but Meet me down on the mat and watch me here. So if you're on the mat, your feet are here. If you're here, palms are facing towards you. You're gonna go wide with it, get low if you can. You're gonna press up and in. If that feels too weird for you, just turn them in. But go ahead and come on down, engage the core, zip up through the center. Here we go. So a little bit different, right? We're here. And you can keep it going a little wider. This one is super challenging, but I also always feel a good stretch out of it as well. Reverse press. Halfway there. Again, you can always turn them in if that starts to feel too strange or you feel like you're losing your form, but if you can, we're going to keep Those palms facing towards the back, right? 3, 2, 1, and relax. Meet me down on the mat. You're either on your hands or you can be elevated on the bench if that's good for you. We are going into a push-up. You can be on your knees if you need to. Into a shoulder tap. So a little bit of core, a little bit of mobility. Join me here. Here we go. So push-up, tap, and tap. Remember, what can help a little bit is to turn those fingertips out a little bit. If you want to be on your knees and then come up for the shoulder tap, that works too. Or knees the whole time, as long as your core is engaged. I know push-ups are not easy. I've been working on trying to get my toe push-up back. I have one shoulder that gives me a lot of trouble, but I'm trying not to use that as an excuse. I'm trying to listen to my body and also get more strength. 3, 2, 1, stretch it back. Flip over on your back, team, wherever you are on the mat if you can. If you need to take this standing, you want to take it on the wall We got arm slides. So here to here, it's just mobility. Use this time to catch your breath. Here we go, after those push-ups. So you can think of them as like a little goalpost, or you can bring them all the way down, almost like a little snow angel chest opener. You can also do You can do this on the bench and get more of that hang, but it's nice to slide along the floor. Big stretch. After this, we're getting water. Circuit 2 is done. I told you they're going fast. We got triceps and biceps coming up together, so we got a little bit of a longer circuit coming up, but it's still going to go quickly. Last one. And relax. Go ahead, take your time coming up. Quick sip of water if you need it. I'm gonna stay here, and while you're getting water, I'm gonna show you what we're doing next. So we're gonna get a band tricep, a band— a weighted tricep, a band bicep, a weighted bicep, and then we're gonna get mobility at the end. So here is what we've got. When you've gotten your water, come back to to me. Our tricep, we're holding here, tricep extension, right? So notice I'm extending from the elbow. I'm keeping my back and shoulders working here, right and left. Grab that band, here we go. I like to add a little step to it. I'm kind of used to that when we use banded moves, but you certainly don't have to. Just right and left, core's engaged. If you want to add the little step, but notice how my elbows are staying up. 3, 2, 1. My opposite arm is keeping the tension while I push out and extend through the triceps. After this, we're going to an overhead tricep, so it can be dumbbell or kettlebell, whichever is best for you. Keeping those shoulders working this entire time, right? Press out, keep that tension. 3, 2, And 1. All right, set that to the side. One weight, dumbbells or kettlebells. I'm actually gonna go kettlebell because I usually have a little bit of a better grip, but you do you. We're here behind the head. If that's not right for you, feel free to take it to a tricep kickback, but go ahead, come into place. Here we go, one round. So again, what works with this workout is that— not that we're doing Circuits of 3 rounds, same exercise, or mixing it up a little bit. It's that we're doing back to back, we're keeping it moving, so we're getting repetition of movement patterns. Oh, like a tricep extension, right? And repetition of the muscle groups, but making it different, making it no repeat. Are you feeling that burn? If you feel like you're starting to arch that back, stack Oh man, you guys, I'm feeling it. 3, 2, 1. All right, we're back to the band. This is what it looks like with your biceps. We're actually gonna do palms up, squeeze out and up. So I want you to keep the tension out and up. Not as much here, it's more range of motion, but as we squeeze We get our back and biceps. Here we go, squeeze out and up. You can also make a fist. If you're taking it body weight, you probably can get more range of motion, so really focus on that mobility, right? But if you're tension of the band, I like to keep it kind of right at the wrist so you keep the tension. Squeeze and up. Yes. Here, opposing muscle groups, right? Bis and tris. After this, we're going to get a bicep curl, but we're going to make it challenging, make it a little different. 3, 2, 1, relax. All right, so bicep curl, we're going to do a rotating curl. So here's what we've got, we're coming up, rotating Rotate it down. So you may want to go a little bit lighter, but I still want it to be challenging. So try it. If you want to keep it just heavy regular, that works too. Here we go. Up, turn them, and down. Turn them, bring it up. And if that feels like too much, make your turn a half turn into a hammer curl, right? If you can, all the way. Rotating curl, up and down. Burn! Yes! 5 seconds, 4, 3, 2, 1. Relax. Yes, team! All right, we made it to your mobility. Here's what we've got. We want to tap and tap, so we stretch back. Halfway through, we're going to go over to get more tris. So tap, either tap out or just little taps here. A little bit more of cardio mobility, but stretch, open it up. Here we go. So opening the chest, You can decide how far you want those arms to go. And again, if you want to make it a little more of a tap out— I kind of like these taps. All right, let's take them over. Ah, still feeling those arms. I don't know about you. So it is mobility, but my heart rate's up, my arms are burning. This is why we love Here we go, 5 seconds, then water. 4, 3, 2, and relax. All right team, let's grab a quick sip of water. Cheers, y'all! All right, here we go. So we're taking it to A little bit of our shoulders, a whole lot of core. We're going to start with a plank. We're going to put the band around our wrist. We're going to walk it out. You can be knees or toes. We're just out, out, up, up. Band is going to create that tension. Then we're going to take it to a half kneeling chop. So this is going to engage the core a little bit more. You're gonna have to stabilize more here, and we really have to lift through that upper body. Right side, left side. Then we're going to take it down on our side for A plank pull with the weight. We'll finish with some mobility. All right team, so with your band, we're going to take it here. Meet me down in a plank on your knees or toes. We're going out right and left, forward and back. Here we go. Out right, out left, forward right, forward left. Out, in, out, in. And if you don't feel enough tension, take them a little wider, right? Woo! Breathe. Stay lifted in the center. We really want that core to work. Why? Because this is all upper body. Breathe. 5 seconds. 4, 3, 2, 1, and relax. All right, we're going to grab one weight. It can be dumbbell or kettlebell. We're going to come in a half kneeling position. If that's not right for you, you can stagger it and you can just take it standing, or just your regular chop. If you can come half kneeling, again, a little bit more core. Let's get it done. 3, 2, 1. Up and breathe. Yes, I know, I feel it too. Lots of core, lots of arms and shoulders. We're kind of bringing it all together. 10 seconds. Half kneeling chopper, half kneeling lift. 5, 4, 3, 2, 1. Relax it down. Whatever you need to do to stretch that out. If you want to sneak in a quick little child's pose, I get it. Same thing, other side. So we're here, built-in hip flexor stretch, a lot of core to stabilize cuz we're a little bit off balance. Let's do it here. So notice, because we're kneeling, it almost feels like it should be easier on the balance than standing, but it's tougher, right? You don't have the same points of stability as we do From that standing position. Breathe. 10 seconds to go right here. Last 2 and 1, and relax. All right team, we're taking it down on your side. You got a side plank. You can keep this body weight, you can use the weight, you can be on your knees, you can be on your toes. But here's what we got. If you can, we're going to lift and pull and drop it down. So pull back, shoulders, chest, arms, obliques, and core. Knees or toes, here we go. Lift and pull, slowly down. Really just pulling the weight towards your chest, pulling that elbow behind you. And again, if you need to keep it it body weight, that works too, or lighter weight. Or if you want to be on your knee to be able to get a little more leverage, sometimes that can be good as well. We're getting obliques, we're getting center core, we're getting back and shoulders all the way through. Going to finish it strong right here. 10 seconds. Here. 3, 2, 1, relax. Take it to the other side. Let's finish it strong in the home stretch of this workout. Let's get it done. Zip it up. Obliques, core, back, and shoulders. Let's do it. Pull and down. Again, if you need to be on that knee, that works too. Here, up and down. And you can take it nice and slow. I like to kind of get the power of everything coming up together, everything coming down, but up to you if you want to slow it down. 1, And then the other, down and down. That works too. Breathe. Ah, I know. 3, 2, 1, and relax. Ah, stretch it out, team. All right, last mobility. It's gonna be a little bit of a tough one because it's a lot of core, but it is is mobility as well. We're gonna take a down dog if you can, nice big stretch, and then bring it in, walk it forward, walk it back. So a lot of core but also mobility, a lot of heart rate, but let's get it done. All right, down dog. If that doesn't work for you, take a child's pose and then walk it forward and back from the knees. 3, 2, 1. Forward and back. Use your core. Big stretch in the shoulders. Use your core. Forward. If you're feeling spicy, instead of that forward and back, you can go out, out, in, in. Big stretch. Forward or out and in. Extended plank, right? Or wide plank. But notice that also really challenges our shoulder mobility, which we love. 3, 2, 1, and relax. Big stretch back, team. Press those shoulders down. I know. Woo! Right through here. Guess what? That is it. No bonus move. I'm not throwing anything crazy in. If you wanted to do more on your own, you can crank out some more push-ups, but the purpose of this program— go ahead and bring it up, roll through, cat-cow— is to have days like this where we get built-in mobility, built-in core, where it's more about repetition. Repetition of muscle groups and patterns, movement patterns versus the same exercise. And then to have some of those traditional strength workouts also built into our week where we do have more repetition, where we do have the same exercises, so we can really work through— reach under right through here. Good to have both. Good for this time of year or anytime that time might be short for you. Get that little stretch. Speaking of, we're going to keep this cool down short, so please make sure that you get more on your own as you get it. Again, the nice thing about this workout was we built in mobility into every circuit. Go ahead and roll back onto your feet, whatever that looks like for you. Let your head and neck relax into that. I like to always kind of pedal the feet, feel that stretch slowly Roll it up. Yes, team! Shake that out. Thank you so much for being here with me today. Big stretch here. Could get some more stretches in a door frame holding your shoulder and arm. That always helps. Reach back right through here. Leave me a comment, leave me a like, let me know how you are feeling. Thank you for being here today. Let's get one big deep breath in and out. You did it! That was your Upper Body Fusion workout. Great job, everybody!