03: Total Body Compounds with Weights - 30 Minute Workout [STRENGTH & CARDIO]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body compounds with weights workout. In this workout, we are going to have compound exercises, but we're going to do it a little differently where we're working in sets of two and four, putting things together. We'll be working with dumbbells and kettlebells today. If you have both, use them. Otherwise, just use what you've got. 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 by getting our bodies warm. You can start with a march or a jog, whatever feels good for you. Pump those arms. We're going to get the blood flowing, get our body's energy up, get our core temperature up, and let's try to get some of the movement patterns that we're going to be working with today. We're going to do them with some mobility and body weight before we add those weights. Let's roll those shoulders. As you can see behind me, I have two kettlebells. I have my 26 and my 35 pound kett. And I have my 10, 15 and 20 pound dumbbells. If you have both or if you have options, keep them close by. Otherwise, just use what you have available to you. We're gonna get it done either way. Let's take it up with that eye. And then you're gonna drive your hips to the back and a hinge. So shoulder mobility here and then stretch through the back, back of the legs. Watch me here, just giving you the side view. Think about driving those hips back and here. So not a squat, just a hinge driving back. Feel that stretch through the back of your legs. And again, that shoulder mobility up top, not arching the back, keeping the core engaged. And then let's take it out nice and wide into a wide toes out, little squat. This one gets me every time. It's a little tougher than our regular squat. Right? Take those arms out wide and then low if get to the ground. Go, go for it. Opening up the knees and the hips. And big stretch through those arms. I know, right here. And then let's take it out. Big T as we step out into a side lunge, opening up those arms. I don't know about you, but my shoulders, my upper back gets super tight. All those things that we do that pull us forward, Sleeping, driving, sitting at our desk, at our computers, looking at our phones, picking up our kids, right? So stretching out those shoulders right here. All right, let's take it. Tap it back. You're going to reach forward. You can open up the hips with a little tap back. Or if you want to get a little lower into the lunge, you can do that as well. Here's what we got, guys. We're going to two quick circuits where we're gonna go through each exercise twice. All right, so we're gonna take it right here. Hold this stretch. You can either be up top or you can drop it all the way down, Reach it up, reach through and up. I know. Right here. And then as you're ready, we'll switch that to the other side, open up the hips. You can. You can either just hold it here or drop it down and reach through and up. So two quick circuits, two times three with each exercise. And every exercise has two parts, so compounds, meaning we're putting some things together. Step it in and let's slowly roll up through your back, right through here and cross those knees across so we get the core warmed up. So two parts. So instead of a compound exercise, you might do a squat into a press. We're gonna do two of each, and then second time through, four of each. So two squats followed by two presses. Right. Second round will go four squats followed by four presses. So what that does is one, you should be able to go a little bit heavier on some things as opposed to if you had a whole 40 second interval of presses, you might go a little lighter. But because we're only going to have two or four reps at a time, you should be able to go a little heavier and not get as fatigued. Let's tap it and reach right here. So I want you to aim for that. Go a little heavier maybe than you normally would, especially that second time through when you already know what you're doing. Right. And you should also keep your heart rate up between the two exercises. All right, so let's shake it out right here. We're going to start with the first round. I'm going to be using one heavy kettle bell. I'll be alternating between those two. You can use one heavy dumbbell or one heavy kettlebell. Our very first first exercise is exactly what I just said. A squat will squat for two. We'll bring it up. We'll press for two. If you only have dumbbells and you want to go a little bit heavier, you can take it with two. Otherwise keep it just one. Then we're going to take it to a kickstand. Two kickstands and two rows. All right, we'll get right side and left side. So, one heavy weight. Let's start with it. In that goblet position, you're going to sit low in that squat. To modify, you can just tap it out there or get a little higher in your range of motion. Here we go. Two times through two squats right here. Two presses, and we'll go straight up right here, back down. Just when you start to get tired, you move on to the next one, Right? You feel it even more so when we get to the four counts. Now, the nice thing about this is if you need to modify by just doing one exercise, first time through, you pick one. Second time through, you do the other. Right. We got five more seconds. Can we get one more each, as in two times each, right here? Yes. And relax. All right, this time I want you to go with something heavy. You can again, if you're using dumbbells and you only have something lighter, you can use two. Otherwise, one heavy weight. Kickstand deadlift. Step it back here. Hinge for two and then row for two. So I'm gonna go heavy. Let's try it. Here we go. Kickstand deadlift. Drive the hips to the back, and then from here, two times with that row. Then drive it up right here. Basically, like one and a half. So you can be down in the hinge. Right now, it would be very hard, even though I'm trying to do it more, for me to do a whole set of this 35 with rows. But because we're getting the 2 and the 2, I'm going for it. We'll see how I do on the fours. Ha. Yes. Come up out of it and relax. We'll switch into the other side. Getting that heart rate up. Right, Hinge for two. And again, if you have something lighter, you can go two dumbbells and then one or two dumbbells with your row and then come out of it. Same thing. Other side. Wrap that core. Core engage. Let's do it in three, two, one. And up row. And then drive it up. So kickstand. You drive the hips to the back. Soft bend in both knees, but front leg is doing more of the work. And up. Yes. Breathe. And here, take it up. Ah, we got some core coming up after this. Don't worry. Hinge for two. This left side is harder for me. Row for two. Right here. Three, two, one. All right, team, same idea with this kettlebell. Now we're going to take it either on our knees or our toes. We've got some core. We're in a high Plank. We're gonna cross for two. We're gonna drag it for two. If you'd rather run it, you can go one, two, and then drag it for two. Knees or toes. Three, two, one. Here we go. Cross, cross. Pull it under and across, under and across. Or one, two, take it here. So each time you have to shift to one hand. You're gonna get into those obliques and reach under. So stabilize in that deep core. Stay lifted. Right here. Up. Yes. Breathe. Yes. Five seconds to go. Last one. And breathe. Stretch it back. All right, team, those are our four exercises. Can we do them all again? We're gonna stay with our 40 seconds. This time we've got four and four. So four squats, four presses. I'll give you a few other options if you want to make it a little spicy. Otherwise, let's start right here. Three, four, two. Squat for four. Here we go. Four, three. We won't get as many this way. You don't have to rush it and press it up. You can either press straight, or you can get a little rotational. Press right here. Here we go. 4, 3, 2. Boom. Take it up. Press straight up or rotate. Yes, you can. And we get one more time through with each. We got less than 10 seconds. Oh, man. I guess we just got our squats. And breathe. All right, team, I'm gonna try with this heavy for my kickstand on my row. It's gonna be harder with four, but I'm gonna go for it. Kickstand for four, row for four. We may only get two or three times through, and that's okay. Let's do it. Here we go. Hinge, stand up four times. Nice control, not rushing. Then row. Four, three. You don't have to be on my pacing at your own pace. I know you guys don't always love it when you have to count, right? So you can hang with me, switch when I switch, or count on your own. 4, 3, 2. Yes. Here we go. 4, 3, 2. Let's finish it out. 4. I know we're past our time, but get them in. Oh, that's heavy. Oh, man. All right, again. This is a great opportunity to go a little heavier because I would have a hard time doing a whole set of those, but I can do it for four. Let's do it. Same thing. Other side. Three, two, one. Right here. Yes. And here. Pull it up. Four, three, two, one. Stand up straight. Four, three, two, one. Here we go. Four, three. Pull with those strong back muscles. Here we go. Yes, you can. Let's get them in. I know we're right at time, but finish strong. Oh. All right, team. Last time with our core, we're going across four times. We're pulling through four times. Or you can go one, two. You got it. Join me. Here we go. Four, three, two, one. If you want to make it more of a cardio climber, take it a little quicker. Otherwise, just take those knees across, stay lifted. Here we go. Four, three, or double two. Here we go. Yes. Boom. Ah, yes, you can. Four, three. Stay lifted. Two. Strong core. Yes, team. Hup. And relax. All right, before we go to that second circuit, how about a little swing? We'll start with a little prep deadlift. Even though we got some hinges here, right? We're gonna take it to a deadlift. You can go two dumbbells or one kettlebell. I'm gonna go dumbbells on my deadlift. And then when we get to the swing, I'm gonna go kettlebell here. Up to you. You can go either way. I'm gonna grab these heavy weights. We're gonna use them in a second. We got 40 seconds of a deadlift. Shoulders back, core. Engage weights. Stay close to the front of your body. You're gonna hinge soft, bend in the. And breathe. Yes. I love working with both dumbbells and kettlebells in a workout, because then you can feel the differences, right? This is two weights. It's more weight. 40 pounds total, 20 each. Than that kettlebell. But because that kettlebell is compact, right. We feel it differently. The weight. Weight distribution is different. Stand it up here and up. Yes, you can. Last one. Boom. All right, team. Now, one dumbbell or one kettlebell. We're gonna swing it in the center, drive it up, lock it out, let it drop. All right, 30 seconds only. Then we get a breather it. Let's go hard. Let's get our heart rate up, and then we're breathing. Moving on to circuit two. All right, hinge it here. Three. Prep it. Two. Deadlift or swing. Here we go. Up. Let it drop. Yes, you can. That core should be feeling it because we just did that core exercise right before. Really utilize that. Bring it up. Up. Yes. Breathe. We got five seconds to go. Hang with me. Swinging strong. Five, four, three, two, one. Swing and relax. Catch your breath, team. Pedal those feet. Get that stretch, and then let's take it on over. Let's grab a sip of water. Quick step, team. Moving on to that second circuit. Same idea. Four exercises. One is right side, left side. So really, three exercises compounds. Putting a couple things together, and then we. Second time through same amount of time but more reps. I'm going to start with my medium to lighter dumbbells. Here's what we got. We're going to do a lunge for two, bicep curl for two. When we go to the other side, lunge for two. We're going to do a raise, right? So shoulders, upper back, up and up. So I'm going to go with my tens. I'm tempted to do my 15s, but one shoulder is bothering me today. If they feel too easy, I'm going to go up, but otherwise, I'm starting here. We're going to drop it low in that lunge. We're gonna go up for the curl. One foot forward, stepping back. Let's do it remembering on this. Then we're gonna hold it at the bottom. Up for two. Here we go. Up, Breathe. I'm gonna do my curl at the bottom. If this does not feel right for you, you can do the curl at the top, right? You can even just do a tap back and tap back and then hold it here. Up. Yes, you can. Right? But if you can get low. Oh, man, I should have used my 15s. You guys were right. I know. Down and down, up and up. Catch your breath. I know. I just got a little worried. Shoulder has been feeling it. It. All right, other side. Other leg is forward with that lunge again, you can always just do your tap back. And then I'm going to do raise for two. So we're not going up super high. We're not getting into here. Upper back and shoulders. Let's do it. Other lunge. You can hold it at the bottom right here. Up and up. Going here. So you can see me. Yes. You want to pull them up here? Yes. You can keep them right here if that's a better option for you. I'm gonna keep them. Bring them down right here. Lunge. Get low. Yes. 10 seconds. Take it down. Drop it low. Next time through, we're gonna switch them, so. So it'll be your other leg doing this one. Relax. All right, team, so now we're going to take it down on the floor. You can also be on a bench if you have it. I'm keeping it a little higher, but I want you to go heavy with those weights. We're going to do a regular press, like floor press, and we're going to do a leg drop. So join me down here so you can see feet are up. If you can, two presses, and then either at the top of the bottom, tap those toes down here. Now to modify, two presses and a little march or hold at the bottom. All right, Core engage. Tuck that pelvis. Three, two, one. Press for two. Nice and strong. Tap for two. And here. Take it down. Two. Keep everything pulled in, using your deep core to create the movement. Try not to think about your legs or hips doing the work or feet. Think about your core letting it drop, then pulling it in. And here. Yes, you can. Boom. Ah. Five seconds. Can you? You get two more of those presses? Yes, you can. Breathe and relax. Oh, man. All right, team. Oh, shake it out. We're gonna stay down now. We are going to triceps. We're going to be up. We're going to go O overhead, and we're going to twist and twist. So you can do one heavy dumbbell or you can do two. I'm aiming, leaning for two. If that's not right for you, I want you to sit up nice and tall. Triceps for two, and then just twist from here if you can. We're going to lean back a little bit with it. All right? One or two dumbbells, triceps, and core in three, two, one. Overhead, and then twist. Oh, right. And up. Twist and twist. If you feel better doing this standing, you can do that as well. And just go side to side right here behind your head. Twist, twist. Lots of upper body on this one, too, right? Breathe. Okay, Three, two, one. Yes. Team seven to the side. Those are our four moves. Let's take it back to the top this time, guys. I'm gonna go with my 15s, but we got four. Three, two, one. We're gonna start with your raise. All right, we're gonna go for that. So you're switching. You did your right leg with your curl the last time. You're gonna do your right leg with your raise, and we'll switch. All right. If you want to get fancy, you can try a curtsy as well, but otherwise we're just going to lunge it or curtsy it, and then we're going to raise up. I'm going to see how it goes with these 15s. I should have done them on the first set, right? Three, two, one. Four lunges. Four, Three, two, two. Down or up, Take it up. Four, three. You can always go one at a time, right? Curtsy if you want it. 4, 3, 2. Oh, man. 4, 3, 2. Ah. Keep it going, Keep it going. Here we go. I hate to do this, but sometimes you got it right. Three, two. And here. Four, three. Finish strong. Two. Shake that out. It was ambitious to start on that One, the curl. I'm gonna try it, but again, I'm gonna have those close by if I need it. Oh, man. Figure out these. Here we go, team. Curtsy and curl. Here we go. Or regular lunge. 4, 3, 2. Hold it down or up. Hammer. Curl this time, palms in. Think I can do it? Let's try two. Here we go. Curtsy if you want it. Yes. Four, three, two. Remember, you can always do it up top. That's your modification. Or again, just one or the other. Can you finish it out? Four, three, two. Oh. You guys down onto your back. Tired down here? Oh, man. All right, guys, so here's what we got. We got that press again if you want. Turn your palms in this time so we get a little rotation through the shoulders. And if you want, you can tap your toes a little right and left if you want to. Just tap. Or march from here. Or march from here. You can do that as well. Four and four weights up or down. In three, two, one. Here we go. Four. You can turn those palms in if you want. Three, two. Tap those toes. Either down or side to side, but whatever feels safest for you. Four. And challenging, but safe. Safety first. Always here. Four, three, two. That's our time, team. But let's try to get it in 4, 3, 2, 1. Relax. All right, team, so this time, I'm gonna do it with one dumbbell. Same amount of weight, 20 instead of my 210. So again, up to you if you want to do it. One dumbbell, and then twist and twist. We've got four. Let's get it done. Three, two, one. Four, three controlled. Bring it down. Four, three, four. Oh, yes. Take your time bringing the weight over the head and back. No need to rush that. Let's finish strong right here. Side to side. Oh, man. You guys stretch that out. How about these compounds? Right up onto your feet again. Grab that one heavy kettlebell. Let's finish this circuit with a swing. I think we got it. If the deadlift is better for. For you, take it to the deadlift. Otherwise, let's take it powered up. Let it drop. We got 30 seconds. Let's close out this workout nice and strong. Hinge it. Three, two, one. Here we go. Power up. Let it drop. And if you are comfortable with a kettlebell swing, you've done it before, and you want to do the handoff swing, you can switch it to that only if you've tried it before. If you're comfortable. Otherwise, regular swing or regular deadlift. Up to you right here. Yes. You can breathe 5, 4, 3, 2, 1. Swing and relax. Oh, man. You guys breathe. Those are our circuits. Here's what we got, team. I think we got time for one bonus move. And here's what I want. We're going to incorporate that swing in the form of some compounds. If you are not comfortable with that, that I want. I want to show you your modification. All right, you're just gonna do a deadlift for four. Then you're gonna walk it back or pop it back and whatever version of push up for four or here, then walk it back and pop it in up for four. If you want to try the swing, swing for four. Let it swing and relax. Pop it back or walk it back. Push up. Any kind you want. Knees, knees, toes, quadruped, whatever you got. All right, one minute, 60 seconds. Four and four. Take your time, especially getting into and out of the swing. I want good form. Form over speed, always. Let's do it. 60 seconds. In three, two, one. Here we go. Power it up. We got four swings or deadlifts at your own pa, and then you gotta swing and relax. Walk it back or pop it back. You got four. Three, two, one. Take it in. Here we go. Get set. Four, three, two, one. Swing and relax. Pop it back. Four, three, two, two, one. Pop it in. Here we go. Drag it. Four. Power up. Four and four. Your own pace right here. You can use the kettlebell as your guide. Last one, right here. Ten seconds. Four, three, two, one. Right here. Let's get them in. That's your time, but you got it. 4, 3, 2, 1. And relax. Stretch it back, team. I know. I feel it, too. Oh, man. Breathe. Shoulders down, wherever you are. I want you to sit back into those hips, even if you're standing, and stretch those shoulders. Let's slowly come up onto your feet. Take your time. Knees bent. Your hands can be on the floor, on the top of your legs. Hand on the wall. Pedal those feet in the back or in the kettle bell. And then slowly roll it up. Oh, man. You guys. I hope you felt that. I know I did. Hope you're feeling good. I know I am. Let's take it up right here. Big stretch over. Leave me a comment. I want to know how you feel in this workout. I hope you're feeling strong. I hope you're feeling accomplished, feeling energized, but also a little bit tired. Right? Reach those hands to the back if you can grab them. Great. Other, otherwise, just to the back, little hinge. Leave me a comment. Let me know how you're feeling. Of course, don't forget to subscribe to the YouTube channel, spread the word so other people can get moving. And of course, check out all the links in the description if you're not already there. Join us in the Bodyfit Athletic Club on the Bodyfit By Me app. Right here. Yes. Team. Hi. Take it right here. Thank you so much for being here with me today. We're keeping this cool down short, so please promise me you're going to get some more stretching, some mobility, some flexibility on your own. But let's get you in and out today. You know, that's what I'm all about. Shake it out. One big deep breath in. And out. You did it. That was your total body compounds with weights workout. Great job, everybody.