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What's up squad? My name is Daigy and welcome to your 10 minute hit
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Now this hit is going to be a little bit cardio-based, but we're going to push through this
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Even though it's 10 minutes, I don't want you to think that you're not going to get as much work done
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We're going to burn calories. We're going to push hard and we're going to really break a sweat
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All right? These blocks are going to alternate between lower, upper, and core or cardio exercises with a two-minute finisher to finish up our workout
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I know it's a lot but we got this all right let's start with our warm up I want you to just start here with hinges
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You're gonna bring the hands right behind the head and go into good morning
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So drive the hips back all the way and then lift all the way up all right push the hips behind you
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Find your flat back and then lift up a little faster Try to make sure the weight is in the heels here
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Belly button in, big breath in on the way down. Exhale as you lift up
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All right, from here, you're going to take it into a reverse lunge
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Right, stepping back, and then you're left stepping back. Left stepping back and then you're right stepping back
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Try to keep the weight evenly distributed between both feet here. All right, I want you to hold here
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Left foot behind you, shoulders back, chest up, and just find a pulse here. Press
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Get ready and switch. Squeeze through those glutes. Core stays engaged. Shoulders back, chest up
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Almost there. For three, two, one. You're going to step it back and walk it out into a plank
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Reach your left arm forward. Walk it back. Stand it up. Keep alternating right and left
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Neutral grip with your reach, or neutral reach, rather. You want to make sure that the palms are facing in, thumbs to the ceiling
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Keep it up. See if you can get in one more. And rest
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All right, squad. Let's get into our first body of work. You're going to grab your lower body weight
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And you're going to go into suitcase squats here. Driving your hips back
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Keeping your chest up. You're going to pull the shoulders down and back
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Drive those hips down and back Wide in the knees And like you picking up suitcases from the suitcases from the floor press the floor away from you All right here we go
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I want you to take your time here. seconds. Big breath in, exhale out
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You go into upper body work next and rest. All right. Go ahead and
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lose those dumbbells from here, you're going to grab your upper body weights. You're going to come
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right to the edge of your bench. You won't have your legs to help you out with this one. Start at the
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top of your curl. Rotate out. Arnold Press, bring it back down. Here we go. Push. So keep in mind
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this is a rotation here, right? You're starting with the fingers facing in toward you. You rotate out. You
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fingers facing forward control it to reverse it down big breath in exhales get
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ready to drop it out in three two one nice work all right we're gonna
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take it down to the floor. For now, we can ditch the weights, but you're going to go into alternate
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be-ups here. You're going to lower down onto your back and reach for the toes. Let's go
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Get that leg up. Exhale as you lift. Try to touch the toes or at least the laces here
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Try to keep the leg as straight as you can. Bring the chest
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in towards the quads. Nice work, team
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We drop it out in three, two, one. All right. right back into some lower body work This time we taking a hinge position here You going to go into a tempo RDL Grab your weight They should be lower body weights So medium or heavy dumbbells reach for the toes
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Couple counts, slow, and power it up quick. Here we go. I'm going to count one, two, three, power up
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As I'm lowering down, though, I'm driving my heels into the floor. Reaching my tailbone to the back wall behind me
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Feeling that pull on my hamstrings and actively engaging in squeezing my glutes the entire time
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Big breath in. Core tight. Belly button pulling in towards the spine
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Ten seconds. and rest. Nice work. All right, from here, for our upper body work, we are going to take some high pulls. All right. Now this time, you will have your legs to help you, but take your upper body weights, feet hip distance apart, drive the elbows high and lower back down with control. So similar to those RDLs, but this time you're pulling up quick and lowering slow. Core engage, knee soft
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See, I'm using my breath here. Big inhale and then exhaling slowly as I lower down
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Inhale when your muscles need you most. And then exhale when they don't
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And breath. All right. Now this round, we're going to go for our cardio here for our third exercise
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We're going to take it to our bench for some stepovers. All right? All the way up and over. Let's go
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Make sure your heel is on that bench every single time. You step on it
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Balls of the feet, touch down. Bounce it right back up. Get ready to drop it out
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Three, two, and one. All right. Take a moment, take a second
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Listen carefully to how we finish We are going to go into an AMRAP here of eight reps each three different exercises Suitcase swings snatches and slams
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All right. For your suitcase swings, one thing at a time. Drive the hips back
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Swing those dumbbells all the way up towards your chest. No higher
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Here we go. Three, two, one, eight reps. All right, you guys, your snatches are next
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Waits to the floor. From here, drive your hips back, keep the dumbbells close, lift all the way up and overhead, drop it down
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Eight reps, let's go. All right, grab that ball
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Slam it out, let's go. Bend the knees. I want you to think of pushing that ball through the floor
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Drop the hips when you drop that ball. All right. Now that is about all we have time for
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but we got in one complete round of that. I want you to try that on your own
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All right, if you need a really quick arm wrap to finish your workout, that is a great one
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Full body workout there, okay? All right, widen your stance, take some shoulder rolls
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Big breaths. All right, bring it forward. Hold here. Take your hips over towards the left side. Walk it down. Bring your fingertips to the floor. Start to rotate your right toe up towards the ceiling. Big inhale. Exhale switch
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Come back to center. Walk your feet in. Slowly roll it up
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from the base of your spine. Kick the heels in towards your seat
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One foot at a time. Four, three, two, one. Take a final breath up
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Big inhale, palms together above head. Exhale, bring the thumbs down to heart center
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I want to thank you guys so much for showing up and showing out today
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You showed up, and not only that, but you committed. And that's what it's all about
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I want to thank you again. My name is Daigie, and I'll say, see you next time. Stay strong team
