01: Full Body Sculpt with Weights

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body sculpt with weights workout. In this workout, we are working the entire body using dumbbells and optional kettlebells if you have them. And of course, I'll give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just getting our bodies warm. We're gonna keep this warm up pretty short, but you can go ahead and march and pump those arms. We'll get a little blood flowing, we'll get our body warm and ready to move and we'll get a few little mobility movement patterns to work through before we add the weights. Let's roll those shoulders. You can see behind me, I have a couple sets of dumbbells and two kettlebells. If you don't have kettlebells or you only have kettlebells or dumbbells, use whatever you have available to you. I'm going to be alternating between the two, but it is totally up to you. Use whatever you've got. I've got my 10, 15 and 20 pound dumbbells and my, my 26 and 35 pound kettlebell. Let's take it straight up to an eye with those shoulders and then hinge, drive those hips to the back. So here and drive to the back. So we are getting a warm up before we go into these. Quick workout. 25 minutes only. And here's what we've got, team. We are working in only 30 second intervals. Let's take our arms out to a T and then a little side lunge, opening and crossing with those arms. So everything has three parts of the exercise. We do one exercise, we do the other. We put them together. It's been a while since I've done a full workout just like this, but you know, I like to build our compound moves so you always have the option to just do one or the other. But 30 second intervals, three rounds with each exercise. Let's take it right here. One more nice big Y. Toes out, squat it down. So not three rounds of each each exercises, but three exercises total, one the other put them together. So some will be a little bit different where we'll start with one, then we'll be adding on. Some will start with the compound, but no matter what, we will be taking it with options. Let's take those arms out flat back down and round it up really rolling through that spine. So I will always give you options. This workout's going to move quickly because it's essentially no repeat. We love a good no repeat. Right? And again, it's only 25 minutes, so if you need to hit pause, let's hold your shoulders here. Roll those shoulders. Go ahead and do so. If you need to take it a little slower or you're moving a little quicker than me, all of that is okay. Let's tap it back right here. Open up the hips. Totally up to you. It is your workout, and I want you to be where you are today. So where you are in your fitness journey and where you are today. Let's hold this one out. If you can drop that hand down, take that hand up. We're gonna reach through. Down and up. If you want to keep it up, you can do that as well. A little hip opener. And then switch. Take it to the other side. Again, you can hold it up to here, or you can take it all the way down. Reach and up and go ahead and step it in. Slowly round up through your back, and then a little tap and reach. All right, so we are getting it done. Three rounds of 30 seconds, back to back, building these exercises as we go, trying to keep it simple. Movement patterns, nothing too crazy. So. So adjust if you need to. And again, be where you are today in your journey. You do you. It is your workout. All right, but our goal is to get our heart rates up, to get our muscles working, to get strong, and to end this workout feeling better than when we started. All right, the first exercise we're going to do, I'm going to use my kettle bell, but you can use a dumbbell as well. Just one. We're going to start with a little alternating side lunge. We're gonna go side and then hand off that weight. You don't have to hand off the weight. Our second exercise is a halo. So we're here. We're going around our head. You can do that with a dumbbell as well. I'll give you some options. If that doesn't feel right, then we put the two together. All right, I know it feels a little strange, but let's go ahead and do it. Here we go. Alternate your side lunge. You're stepping out side to side right here. Right? If you don't want to get as low, you don't have to. And again, we're going to do these two exercises. Our third set of 30 seconds, we put them together, but if that doesn't feel right for you, you just do the one that feels right for you. You can just pick one of those. Right? Five seconds. Three, two, one. All right. So with this halo, you're really bringing it around and around. It's a core exercise, but it's also upper body. Don'. Don't overthink it. You need to switch to a dumbbell. That might feel a little better. Let's get it done. Here we go. My ponytail and my microphone always get in the way of this one, but I do really like it with the kettlebell one. You feel that stretch, right? I'm gonna have to switch to my dumbbell, though, because of this tummy tail. Here we go. If you got a dumbbell looks like this, right? Sometimes it's a little easier with a dumbbell, and you can bring it down by your side. Last one. And relax. All right, last round of this side lunge. Take the weight towards your hip. Come up in halo. Side lunge. Come up in halo. If that's not right for you, just do the side lunge or just the halo. Weight in the center. 3, 2, 1. And here. Right here. Yes. Sit into that hip. Little twist for the core, and then arms and core. I know that's a kind of a tricky one to start off with, but I actually love the halo because it's hard to mess up, right? You're just getting that stretch. Your core is having to stabilize as you're working through. Last one. And here. Yes, team. All right, next move. You got a breather? Here's what we've got. We're gonna do a lunge, but I actually want you to do a close lunge. So it's almost like a kickstand lunge. We do a kickstand, squat kickstand, deadlift. I want you to be here. That doesn't feel right for your knees. Just a little tap back works. Then we're going to do a bicep curl. Then we're going to take it all the way down, all the way up. We're gonna do that right side and left side. So pick something a little medium to lighter. Let's start with that lunge. Right foot forward. And this one, since you know what you're doing, we'll probably go right into it. Let's bring the feet in the kickstand. And again, remember, you're just thinking that knee is coming kind of level with the ankle, if that feels okay with your knees. Here we go. Just your lunge. And I know it feels a little strange, right? We're very much used to a kickstand deadlift, right, where we hinge, instead of dropping it here or a regular lunge. This is actually helpful for Our knees, right. Getting them working hard in different positions. Because, let's be honest, this is us tying our shoes. Right? Right. So that's why we love it. Press open in. Last one. Step it out. All right, you can keep that forward, but let's take those weights here. Bicep curl. While we catch our breath. So that's why we're putting them one and then the other, because the lower body is probably going to get our heart pumping a little bit more. Then we're gonna go right into it. Okay. Some of them will have just, like, the last one, a little bit of a breather. 10, 15 seconds to get into the next move. Some we're gonna go right into it. This is one. You can just keep that or just the lunge, or put them together. Down, up, up. Right here. Up, up. Really trying to drop low. So as you can tell, it is a lunge. But when we bring those weights down, we're getting a little bit of a hinge. So a little bit of the glutes, the hamstrings. More so than maybe a regular lunge that is more quad dominant. Taking it here. Yes. Last one. And breathe. Set those weights down. This is really the only one that has a right side and a left side. Stretch into that. Feel that heart rate. I know I do. So here we go, team. Same thing. We're close. Just your lunge, your curl will go. Hammer curl, then all the way down. Hammer curl, and press. Let's get it done. Heart rate up. Sculpting the those muscles. Here we go. Lunge first. Close. So I'm just calling it a close lunge, but you can think of it almost like a kickstand lunge. I believe we have done some similar things where we do maybe the kickstand deadlift into the lunge. Sometimes we'll step back, and we most recently did, in a recent workout, a kickstand or a B stance. Sometimes we call it squat. Right. A little different, but good for our joints, good for our muscles because we move in this way in life. Here we go. Right here. I know. It's one of the things about these quick workouts. We love it, but that heart rate stays up. Remember, a method of progressive overload. It doesn't always mean having to go heavier or harder. Some existent. Right? Let's put them together. Three, two, one. Down, up. So you're touching it down. Want to clean it? I know. I feel it too. Last two. Can we sneak in one more? Why not? And boom. Breathe, team. All right, Catch your breath. We're gonna take it down onto the mat for this next one so you can go heavy weight. I'm gonna go with my dumbbell. Don't worry. We're gonna work those kettlebells back in. So here we go, team. We're gonna take it to a plank row. Now, if you need to be, you can be on your knees, alternating right and left. Our second move is an in and out plank. So we're going in, we're going out. In and out is row, row. Bring it in. Row and row. So you're doing the plank row from the in and the out. If you need to keep your knees down the whole time, that is okay too. All right, we got a little breather getting into it. A couple extra seconds to explain. Join me on the mat. Core engage. If you can start in that high plank, we'll get a little stretch in between, Then we'll go right in to the next one. Three, two. Strong plank right here. Pull from the ground again. Totally fine to be on your knees, or you can even take this plank, not this plank, the row from a standing position or seated position. But a great option is on is on the knees, if that's comfortable for you. Really making sure that the core is staying engaged. It's a core exercise as well. Yes, I know. Five seconds. Last one, and relax. All right, rest your wrist. Now we're bringing the knees right underneath the hips, then taking them back. You can walk it in, you can jump it in. If you're feeling a little spicy, I'm gonna save my jump into the last one, but totally up to you. Zip up that core. Take it here. Here we go. Bring it in, take it out, bring it in, take it out again if you need to. Knees, knees. Tap, tap. You can bring it down to the knees. That might feel better for where you are. In, out. You're just bringing the knees right underneath the hips, right? You feel this tabletop position, this bear plank position, what that does to our deep core, our low core. We're really feeling it. Last one and breathe. Stretch your back and your wrist again. Last one from here, team. I know. I feel it too. Row, row. Bring the knees in. Row, row. From the bear plank. If you can keep the knees up the whole time, go for it. Otherwise, if you need to keep the knees down, have that as your option. Are we ready in the center? Zip up that core. Strong. High plank to bear plank. Rowing on both. Here we go. You can always keep those knees down if you need to, or bring them in. I'm going to Use this as my jump just to get a few more in. But you don't have to. You can walk it back. Keeping the core engaged, keeping the legs nice and tight. Ah, we're already halfway through this one. You're not gonna get very many, but that's okay. Bring it in. 5, 4, 3, 2. All right, team, come up onto your feet. Let's go ahead and grab a sip of water. I was gonna wait till after our deadlift in our swing, but let's grab some water now. I don't know about you, but I could use it. Quick sip right here. Cheers, y'. All. All right, taking it back. All right, so deadlift into a swing often. A combo I put together. We're still doing 30 seconds. 30 seconds, but your first one is your warm up. Just your deadlift. I'm gonna do two heavy dumbbells. Stand up straight if you're comfortable. Dumbbell or kettlebell swing. Power it up, let it drop. Power it up, let it drop. All right, so start with dumbbells. Quick breather, kettlebell, if you got it. Are we ready? Shoulders back, core engaged. Hinge right here. Stand up straight down and up, driving to the back. Soft bend in the knees. Keeping my shoulders pulled back. Keeping my eyes up. You can always make this a little smaller. If you feel like you're pulling with your back, really focus on bringing the shoulder blades back to help keep that nice flat back. Last one. And breathe. All right, team up to you, one dumbbell or kettlebell, you can do the exact same deadlift again, or you can take it to a swing. I love a good swing. All right, team, so your swing. Drive it up, lock it out, let it drop. All right, let's do it. In three, two. Prep it back. Here we go. Drive it up. Let it drop. It's one of the few times we're really using momentum. Then locking out of the top. Up. Let it drop. Using your breath drop. Yes. Almost there. Breathing through it. We got five, four, three, two, one. Let it swing. Don't stop it in midair. And pedal those feet. Ah. This is when I plan to have a water break. So if you need one, grab it. Otherwise, we got one more quick circuit. All right, team, shake it out. Right? Maybe a stretch through those legs. All right, we're starting up top. We're taking it with a plie squat. So I'm gonna go kettlebell with my plie squat. Then I'm gonna grab a weight because we have overhead track triceps. Then we're putting them together. It's Going to look like this. If that doesn't feel right for you, just take it in front and do a press. All right, I'm gonna have a dumbbell close. I'm gonna have my kettlebell for my squat. Quick breather in between to switch. Let's get to it. Are we ready? Here we go. Toes out, down and up. Of course, you can also have one or two different dumbbells on this. These are strong muscles. Right? Squeeze right here. Lifting up through the center. Squeezing inner thighs and glutes. Right, last one. All the way through. Yes. Team, grab a dumbbell, heavy to medium dumbbell or two lighter dumbbells. Elbows in. We're going behind the head, back of the arms. Let's make it work. In three. Elbows in, two up. Here we go. Now I'm holding on either side of my weight. You can also use a dumbbell. You can use a kettlebell if it feels better for you to hold it here. That's also an option for some people with the overhead. That feels better. Now, putting it together with the plie gets a little tricky, so use that press if that is a better option for you. Burn back of the arms. Five, four, three, two, one. Oh, man. All right, team, taking it here. All right, so watch me. Here's your first option. Plie press. Or you can even add the tries at the top. If you want to keep the triceps the whole time, you can go with that, but let's get it done. 30 seconds. Here we go. And up right here. Elbows in. Burn. So I'm trying to keep my head and my neck in alignment, my elbow, elbows in. Using the legs to help me get some power as I come up right again. You can always be here if that feels a little better for your shoulders. You're still going to get those arms working. Three, two, one. Oh, man. All right, team, join me down on the mat. Let's finish this workout strong. We got it. Here's what we got. We got a floor press, chest press. We're going to keep our knees up. We got a bridge. Then we put them together. All right, I'm going with my heavies. Join me if you can. Here's what we got. Watch me really quick because we're going to go back to back to back press. Dumbbells combined by your side or rested on top of the legs. Then we put them together. Press and bridge. All right, are we ready? In 3, 2, 1. 30 seconds with your press. Down and up. Yes, you can. Up, up. 3, 2, 1. You can set those weights Down. Or one or two weights on top of your legs. Up and down. Right here. Squeezing those glutes. My mic right here. Oh. Still feeling the triceps. So if you guys notice, we did upper body pull in that first round. We got upper body push. We seconds, some push with both. But keeping it here, that's intentional. So we can overload those muscles in a different way. It's not always about multiple sets. It's about different exercises working the same muscle groups. Right? All right, go ahead and rest that down. Maybe you're feeling those hamstrings. We're gonna put them together. If that's not right for you, just pick your favorite. Your press or your bridge. Here we go. 30 seconds. Bring it up. Yes, you can. And up, Down. I know, I'm feeling it, too. 5, 4, 3, 2, 1. Relax, team. All right, stay down. One medium to heavy weight. You can do this. Last one is core. You can keep it all body weight, or you can hold it here. We're going to do little weighted toe taps. We're going to take it to a weighted bicycle, and then we're going to go with a hollow hold. I'll give you options for each. All right, go ahead. Bring the weight right above the chest. If that's not right for you, lower it down and just tap those toes right here. Use this one to really get connected with your core. An option is just a march. And again, you can have that weight here if that feels better or safer for you. Little taps. Imagine that tabletop, right? Not bringing the knees too close, and the core is initiating the movement. All right, we're gonna bring that weight down to our chest, and we're going to take it with a bicycle. So notice I'm letting my elbow drop. If that doesn't feel right for you, set the weight down. Take it to a regular bicycle. Up to you. If you can keep the weight safely in the center and you're just moving through the torso, keep it there. You can also just do a little march with that. Maybe it's here and here. 5, 4, 3. Last one. I want you to hold it up. So we're starting here. If you need to get your shoulders down, you can. If you can, lift the shoulders out. If you can bring the weight a little further back or bring the knees out, go for it. This is our hollow hold. I want you to tighten out your legs. Squeeze those inner thighs together. Tuck your pelvis, zip up the core, button up the rib cage. Tuck your chin so you're not straining your neck. We got Five, four, three, two, breathe. Right. Oh, man. You guys. Oh. Up onto your feet. I think we did it. But in true form. I think we got time for a bonus move, but I'd love to put another swing. So let's make that swing our bonus move. How about it? If you'd rather just do the deadlift, do the deadlift. Otherwise, let's finish it out with the swing. Last thing of the day, I promise. I know normally that bonus move is 60 seconds. We're gonna keep it 30 seconds so we can finish on time. Swing or deadlift. Up to you. Let's finish strong. Shoulders, back, core, engage. You got 30 seconds. Go hard. Three, two, power. If you're feeling spicy and you've done the handoff swing before, you can add that as a progression if you're comfortable with it. Otherwise, just keep the two handed swing. Yes, you can finish it out. You are here. You came to work hard and you can do it for five more seconds. Four, three, two, one. Swing and relax. Oh, man. Stretch your. Your back pedal your feet slowly bring it up. Yes, team, breathe. Shake it out. How are you feeling? You can grab some water if you want. I know sometimes these quick workouts, feels like we only get one water break. Grab it now if you want it. Quick little stretch. We're going to keep it super short, so please get some stretching on your own. All right, big stretch over here so we can get you in and out. But make sure you get some stretching after this. If you have time and certainly throughout your day, throughout your week, working in that active recovery, mobility, flexibility, the things we need to keep our bodies feeling and moving. Well. Right through here, little hamstring stretch. Thank you so much for being here. Please leave me a comment, let me know how you feel after this workout. I know it's a little fast and furious, but fine. Right? Take it right here. Hips to the back and breathe and shake everything out. Roll those wrists. Thank you so much for being here with me today. One big deep breath in and out. You did it. That was your full body sculpt with weights workout. Great job, everybody.