Day 7 - 12 Days of Fitmas - Make-up Mash-up ELF You! 45 Min HIIT Killer EMOM + Cardio Workout

Um, this is a fun makeup class from all the crazy that we uh experienced last this last week. I was out of town. I tried to pre-record. It didn't work. My internet bonked out. You know, you life throws you lemons, you make lemonade. We make it happen. So, this is a fun uh fun one. Okay, we've got elf e moms. So, we're just going to do a few because I had to cut that class short. And then, uh, on top of that, we've got a little bit of cardio, okay? It should be really fun. I hope you're ready for that, too. Okay. A little dancer prancer cardio. All right. Fun times ahead. Uh, let's warm up. Um, if you just did my core class, you're probably plenty warm. But if you're just hopping in and doing this on its own, we need to get you warm, okay? Because we're going to move. Big scoops >> and split that stance. Twist it down. >> Let's go get it. >> Candy cane. Take it across. >> Good. Switch sides. >> Literally yesterday the internet was so bad that every like And keep your fingers crossed that that doesn't happen again today. Oh, it was so bad. >> It's like you couldn't even see. There was two of me on the screen, so I had to make up for that today. >> Hold it here. >> And roll. Other way. >> Good. Other side. Roll. and roll. Good. Hands down, feet back. >> Rock into those heels. Oh, that feels so good. Into plank. Drive the knees. >> Mashed potatoes. He's talking about mashed potatoes. >> And walk it back. Nice soft bend of the knees. Wide stance and slow. >> And roll it on up. Roll out those shoulders. Make it bigger. >> Other way. >> Good. Hug the knee. Excellent. Hold it here and roll. Good. Other side roll. Excellent. Okay, let's get a little more dynamic. High knees. Oh, this hat. This hat's crazy. Butt kicks. Jacks. Yeah, this is coming off. Last time it was cuz I was too hot. Shuffle. Good. Excellent. Okay. If you need a little bit longer to uh to get that warm up in, feel free to take it. You don't need you don't need me to do that. you can pause me and and get it. Okay, if you don't know what E-OMs are, you're by the end you're probably going to be saying, "Lu, Amy." That's the point. Um, EOMs are every minute on the minute. We are definitely going to get two rounds in today and then we're going to finish out with some really great cardio. Fun fun fun cardio. Okay. Um, so essentially we're going to go two exercises. Okay. Uh, first exercise on this first round is a strength move. Then we're going to follow that up with a lunge or sorry, a cardio move. I was reading what we're doing. Okay. So, on minutes 1, three, and five, we've got strength, a racked forward lunge with a pulse, and a deadlift. Alternating sides. Okay, that's minutes 1, three, and five. And then on minutes two, four, and six, we are going to do lunge jumps. Yeah, I know. For a minute. Now, if you're like, "Hell no, Amy," you can certainly just lunge, a regular lunge. I get it. Or you could you you can do whatever works for you. Okay, that is round one. So, go ahead and grab the weights that you feel like you can hold that rack uh for. Yes. Okay. So, I am going to grab my 15s because that is a lot of work. Going my weights under the couch. Okay, so let's see. Where's my timer? I have a six minute timer. Pulling it up. Oh, wrong numbers. Okay, there it is. Okay, so one minute after one minute is up, we go straight into the cardio. Good stuff. Okay, you guys ready? So, let me show you real quick the strength move. So, if it bothers you to go forward, certainly go backwards instead. Lunge forward, double pulse. Bring the weights down and row. Then switch sides. Reset. Lunge. Double pulse. Dead lift and row. Okay, reset. That's the minute. Let's go. Double pulse rows. Oh yeah. Almost there. Oh, I forgot to rack. If it works better for you to just keep it by your side, that's fine, too. All right, drop those weights. Lunge jumps. Let's go. Like I said, you go your pace, whatever works. Good. I'm not going to go fast because this is a lot of a lot in a minute. Remember, you can just lunge back too the whole time. Find what works. Good. We're going back to that minute of lunging and deadlifting. Good. Three, two, and one. Let's go. Oh my goodness. Good job. Throw the little chin lungs in there. Got to love it. Good job. Good job. Almost there. Oh my goodness. Three, two, one. Back to lunge jumping. Let's go. I could go faster, but especially with the music. I got to take these off, too. Killing me smalls. Oh yeah, I know. I know. I'm going to speed up for the last 10 seconds. Join me if you want. Let's go. Three, two, one. Good job. Back to this. Let's go. It's a lot of moves in one. Oh, big long break after this. Good job. Good job. >> Are you ready to say elf? You Amy and done. Last set of lunge jumps. Ready? Let's go. Go again. I'm going to go 15 seconds this time. Double time on that lunge. You ready for it? Only join me if you can't. Three, two, one, let's go. Three, two, and one. Oh, that's the end, guys. I just didn't turn it red. Big long break. Nice job. Nice work, you guys. Okay. So good. Okay, round two slightly different. slightly different. Okay. So, what I'm looking for is a certain rep count within the minute. Okay. Just so you know, I'm looking for 12 to 15 power presses, 12 to 15 goblet squats, and 40 to 50 mountain climbers. Okay? All within the span of a minute. Each one a minute. Okay. You have a minute to get to that 12 to 15 or 40 to 50. Yes. Three moves slightly different. Okay. >> Smiling is my favorite. >> Um I don't have a Let's see. We're doing three rounds. So that is uh nine minutes. >> I mean I'm wearing the shirt, right? Um I don't have a 9m minute timer but what I'll do is at the six minute mark I will start it again and we'll go for another three. Okay this is this is the last round of elf you want you saying l you Amy by the end. Okay you guys ready? Power press. Let me show you what I mean by that. Um, I might I'm going to start with my heavier ones, but I'm going to have my lighter weights for the power press. Okay. And I think I'm going to move over here so I don't hit the fan. All right. Power press on the shoulders. Split stance. Switch the stance. Switch the stance. Okay. The power comes from the jump itself. Good. Second exercise, goblet squats. Simple. I'm going to keep both actually. So, simple. Okay. Again, like I said, 12 to 15 of each of those. Trying to get it in in under a minute. And then you guys know what a mountain climber is. You're on the floor. If you're like, I don't do floor. I got wrist issues. You can certainly stand and do a a standing mountain climber. Okay, you guys ready? Nine minutes. Ignore the six. I will try and make sure to go back to the top. Okay, you guys ready? Oh, man. 12 to 15 power presses. Let's go. Whatever time you have left is yours to keep. That's 15 for me. If you want to do more, feel free. We got goblet squats next. Oh, carpet doesn't like weights on their sides like that. >> All right, let's get it. Hey, hey, hey, hey, hey, hey, hey, hey, hey, hey, hey. It's 12 for me. I'm going to go three more. Oh my gosh. Mountain climbers are next. 40 to 50. You should have plenty of time, especially if you're going faster. Let's go. Hey, hey, hey, hey, hey, hey, hey, hey. I'm going to go a little extra. Yes. When you're doing those, make sure that your shoulders stay over your hands. Don't let your weight shift back. We are back to the top. Power presses. Oh my goodness. Okay. 12 to 15. >> Let's go. Celebration holiday. >> That was 15 for me. Even way too long. >> Turn this up. Oh. >> All right. You ready? Go. Let's go. Holiday. Okay, >> mountain climbers. >> Our last round. I lied to you. It is not going to be a minute. I just read it's supposed to be 45. So, you're going to have to try and fit all that in in 45 seconds in under 45 seconds for our last round. Okay. It's going to be a good push. >> Ready? 40 to 50. >> Let's go. Good job, you guys. Uhhuh. Okay, we're going to finish out with 45 intervals. I'm going to count to 10 and then we'll do it. >> Oh, that's not what I wanted. Here we go. Ready? Grab your weights. >> 12 to 15. Let's go. The best time of the year Christmas. A >> little less recovery, right? >> 12 to 15 squats. >> Let's get it. >> My bad. My bad. seasonful Christmas. Okay, >> finish out with those >> mountain climbers. >> Ready, set, go. It's time of the year. Good job. Three, two, one. >> Oh my gosh. >> Long break. Long break. The timer. Good work. Okay. >> Good. Okay. Twinkly. >> Twinkly lights. >> Good job, you guys. Okay, >> all right, we've got fun fun fun cardio ahead. Okay. We've got in >> about 20 moves. >> It's about 30 minutes or just under 30 minutes. >> Well, it's like 25 minutes. May maybe less than that. Okay. >> 20 minutes. Let's go. 20 minutes. All right, but 20 moves. >> Uh, we'll probably do uh five moves, take a break, five more moves. So, four rounds. Okay, >> it's going to be good. So, first we have Jack Frost squats, squat jumps basically. Okay, I'm looking for 40 second of work. Okay. Yes. All right, let's do this. Jack cross squats. if you don't know what those are. Okay, I'm gonna move these out of the way. >> And we're gonna use this um so we're going to stop 5 seconds shy of that 45. Right. Okay. Jack cross squats. >> Yes. All right. >> Oh, I don't know if I'm ready for this. >> Let's get it. You don't want to jump. >> Do whatever you got to do. >> Good. Three, two. Oh, I missed it, didn't I? >> Oh, well, we got extra. >> Okay, next one. Candy cane crunches. So, we're crunching in in a plank and jacking out. Ignore the timer. Okay. In, out. Okay. Keep your hands right underneath your shoulders. Ready? >> Let's go. Remember you can walk this. >> Come on. Can you hear me? >> Three, >> two, one. Oh my gosh. >> Stocking shoulder taps. Staying down. >> Taps. Okay. >> Catch your breath after that one, though. Ready? >> Let's go. >> Your goal is to not let those hips shift too much. No Zumba, right? Go to your knees if you need to. >> After those mountain climbers. Stalking shoulder taps. >> Oh my gosh. >> Come on. We got this. >> Three, two, one. >> Good. Okay, >> we got fruit cake lifts. We have an upper. It's basically Superman. >> Okay. Fruit cake lifts. Ready? >> Set. Let's go. >> I lied. You're supposed to have your arms up. That's the Superman, not the other. >> My bad. Keep your gaze down. Don't crank your neck. Three, two, and one. >> Okay, we have hang the star jumps and then we'll take a break. Oh my gosh. Are you dying like me? Down. Up. I'm going to do it over here because I don't want to hit the fan. Ready? >> Let's go. Down. Hang the star. Come true Christmas. Oh my gosh. >> Come on. Almost there. Three, two, and one. My gosh. Take a quick break before we start round two. Good job. >> Go Chris. >> Okay. >> All right. Next set of five. We're starting now with squat naughty squat kicks. >> I don't know how they're naughty, but they are. >> Maybe because they kill your legs. >> Oh my goodness. >> Okay, >> catch your breath. Good job, you guys. Okay. Okay, we're dropping this down to 35 seconds. Okay, >> round two. And by the end, we're just going to have 30 second or 20 second intervals. Yes, we got to squeeze it all in. Okay, squat kicks. 40 35 seconds. Ready? Stop on the 10. Set. Let's go. >> Naughty kicks. Naughty or nice. Merry Christmas to me. >> Oh my gosh. Three, two, and one. Okay, next one. We got a drop off the presents. So, three count pushup. Four, sorry, eight mountain climbers. Okay. 35 seconds. So, knees or toes. Three, two, one. Eight. Mountain climbers. Okay. >> Ready? Go. >> I know we did mountain climbers earlier, but So for you and me is it beauty. >> Okay, we have >> reindeer repeaters. Okay, we're going to go 10 and then 10. Keep alternating. >> Ready? 35 seconds. >> Let's go. Come on. >> Good. Good job. Okay, >> we have elf squats. >> Okay, we're going to stay low. Low and it's a shuffle back. Okay. I believe or low walk back. Ready? >> Let's go. >> Low cuz you're short, right? >> Low walk back. Tonight, >> three, two, one. >> Okay, last one and then we'll take a break. We got cross jab, cool, cool swing, cool jabs. We don't want the cold, right? Jack jabs. Ready? Let's go. I don't know how cold is involved, but you get the idea. Punch away your bad habits, I guess. Come on. Three, two, one. Take a break. Wow. Good job. Okay, we are going down to 30 seconds for this next round. We got to finish, right? All right, round three. We areing lateral shuffles. Oh yeah. You guys ready for that? We got to squeeze it in. 30 second intervals. Okay. Yes. Ready? Let's go. I don't know how these are wasling. Wasling basically means caroling. I don't know anybody who carols like this, but forgive me for creative license. Good. Three, two, and one. Okay, next one is leaping board lunges. Yes. Let's go. I know we did these earlier. I'm feeling them, too. Good. Slow it down if you have to or just step it back if you have to. I get it. Oh. Three, two, one. Oh my gosh. Okay, we have a fruit cake hustle. Heisman, you're holding the fruit cake. Okay, let's go. Three. two, one. Okay, we're down on the floor. You got bicycles for Christmas. Okay, 30 seconds. Actually, I'm changing my mind. We got standing Santa smashers. Okay, 30 seconds. Let's go. I want that heart rate to come back down before we hit the floor. Smash it. Smash it. Weight crunches and then we'll hit the bicycles for Christmas. >> Oh, wrong. This is a cool down song. No thanks. Three, two, and one. Good job. Okay, bicycles. >> Ready? >> We're going to be quick with it. >> Let's go. Season la. Three, two, and one. Okay, >> grab some water. >> One more round. 20 second intervals. I know. We got to smash it in, right? We got ice queen skaters. >> Yes. Laorus la. Okay, you ready? Last round. 20 seconds. Ignore the 30 with a stop at the 10. Okay, first one. Ice skaters. Ice queen ice skaters. Ready? Let's go. Start with the 10. >> Good. Three, two, one. Okay, we got Rudolph skips. Rudolph skips. Okay. Uh, do half and half. 10 seconds each leg. Let's go. No, no, no, no, no. >> Why? Why? >> Keep going the other side. My bad. My daughter's playing music, so she needs to stop. Keep going. Three, two, one. My bad, you guys. Oh, stop, Ella. Okay, we can do this. Okay, sorry about that. Okay, next one we have Candyland shuffle. Okay, 20 seconds. Let's make it happen right here. Good job. Three, two, one. Santa squat jumps. Okay, ready? Let's go. Come on. We got two left. Oh, come on. Three, two, one. Good job. Okay, last one. Chimney climbers. Okay, ready? This is it. Let's go. Get it. Get it. Three, two, and one. Oh my gosh. We did it. Amazing job, you guys. We had to make up for it. Yes. Fantastic work. I hope you enjoyed that. I'm not going to provide a stretch for this class because we are headed into slay the sculpt or not slay the sculpt, slay the stretch. I keep saying slay the sculpt. That's what we started with, right? Okay, you guys. Thought of the day as we take off. Different one than earlier for the from the cork class man. Okay. Thought of the day. Christmas thought of the day. Christmas, my child, is love in action. Every time we love, every time we give, it's Christmas. So, not just at Christmas time. Yes. It's the idea of coming outside of our self, you know, the things we focus on and making it about someone else. That is the heart of Christmas and we should be doing that all year long. So, thank you for being here and making it happen with me. I hope you enjoyed that. We got it in. Now, if you want to bring it down and get the stretch that you need and the mobility that you need, join me next for our lovely slayigh the stretch class. Okay, that is next. Um, if you can't get it now, join me at some other time when you need that. Oh, I need to just melt a little bit and relax a little bit. Come back and see me following that. It's that's going to be just 30 minutes because we are trying to squeeze everything in. Following that, we'll start our um restore and release afterwards. Okay? I hope you can join in that. Love you guys. Have a great rest of your day. Stay safe and be