06: 🔥 Full Body No Repeat Strength Workout with Weights | BodyFit By Amy

Hey everybody, I'm Amy from BodyFit by Amy, and this is your full body no repeat strength with weights workout. So just like it sounds, we are keeping it no repeat, all new exercises. We are working with weights, which is a mix of dumbbells and kettlebells. If you have both, use them. Otherwise, just use what you've got. And we are working your entire body for strength, for cardio, and mobility. I will give you lots of different options to to work to your fitness level. We have 3 quick circuits, no repeat, and I think we're gonna have a good time. Are you ready? Let's do it. Let's start just by getting our bodies warmed up and ready to go. So you can start with a march, pump those arms, and we are going to get the blood flowing, get our body's temperature up, and get ready to move. It's a short workout, so we will keep this a short warmup. Let's roll those shoulders. Start small, going to the back, and then make them a little bit bigger as we go. We're Really opening up through the shoulders, through the chest. And let's reverse. Start small, come into the front. Now, as I said, we have 3 quick circuits today. I think it's going to go by fast, especially because it's no repeat. Some are back-to-basics exercises. Let's cross those arms here. We're just one exercise, go heavy. Some are more combo exercises where we'll get some MetCon, metabolic conditioning. Strength and cardio together. Step out with that chest opener if you can, little side lunge. We got that coming up in our first circuit. So you are going to have a mix of some back to basics, some combo moves, and all of it is going to keep it moving, keep your heart rate up, and keep the muscles working. Let's take it right here. We're going to go nice big Y with those arms and shoulders, and then hinge, drive the hips to the back. So something I say all the time With no repeat is that we do need repetition of movements, right? We need to be getting hinges and lunges and squats and upper body push, upper body pull. That is important. That's how we get stronger. But we don't have to be doing the same exercise all the time. We can get repetition of movement patterns without having to have repetition of every exercise. So that is where this no repeat comes in. Let's take it flat back down. And then round it up. So if you don't like an exercise, don't worry, you're not going to see it again in the workout unless it's a right side, left side thing. And we're going to get a mix of your entire body, so lower body, upper body, core, and keeping the heart rate up for cardio the entire time, sneaking in some mobility. So stretching through the back, right through there. Walk those feet in and let's just tap back to open up the hips into a little bit of a lunge pattern. You don't have to get super low unless you want to, but if that's helpful for you, open up the hips right through there. And then we're going to take it down to the mat just for a quick second to warm up the core before we jump right in. So hold this stretch here. If you can, take it all the way down, world's greatest stretch. We're going to reach through. There's a reason I put this one in almost every workout, cuz it just feels so good. We get movement through our spine, we open up the hips, the hip flexors. Step that up. Same thing, other side here. And if you can, take it all the way down, reach it through. So getting all of the things here together.

And up.

If you can, take it back to that high plank. If that's not right for you, onto the knees. And just feel that core kicking in as we go forward and back, side to side. Again, you can get that from your knees as well. And then as you're ready, just walk those hands back and slowly roll it up. We're going to jump into that first second— first circuit in just a second. Take your time. Let's tap out and reach. All right, so we are starting with a side lunge. So I'm going to be using a mix of dumbbells and kettlebells today. I will incorporate the bench you see behind me. If you don't have all of that, don't worry, just use whatever you have available to you. If you have options of different weights, use them. Go heavier when you can. Lighter when you need it, but otherwise we're just here to move our bodies. If you showed up today, you are successful. All right, so we're going to start with a side lunge. It looks like this. So we're opening out just like we did in the warm-up, shifting our weight to the hip. Weights can be here, here. I'm gonna go with 2 heavy dumbbells, stepping into and out of it. Let's keep those shoulders back, stepping all the way to the right. Here we go. Step out, shift your weight. And push it in. If 2 weights does not feel right, you can go 1 dumbbell on the inside. So speed this one right here, right? And if stepping out feels like too much, you can also just shift your weight into and out of it, just here to here. You can feel what we're doing, right? So we're getting in the hip, we're getting mobility through that inside leg, we're getting that nice good stretch, and then we're having to push out of the hip. The glutes, the hamstrings, as we move laterally, right? Which is not our normal movement patterns. Last one, and relax. So you can set those weights down if you need to. Same thing, other side. Feeling that heart rate get up. Step out, shift the weight, drive the hips to the back. Weights here, push out of it. If you want to keep it stationary, just shift the weight here to here. You don't have to go as low as I am or as far out as I am. Do what is best for you. Here we go. I like to say be where you are today. So where you are in your fitness journey, maybe you're a beginner, or what I call a begin-againer, somebody getting back into workouts. Or maybe it's just how you're feeling today. Maybe you're feeling a little low energy, you need to take it slower. Maybe you're recovering, coming off of an illness or an injury. Maybe you just had a stressful day and you just want to move. You don't think too hard, that's okay too. And bring it up. We got 5 seconds and then again this exercise is over. Last one and relax. All right team, now we're gonna move to a combo move. I know your heart rate is up, so you can go a little lighter on this. I want you to pick a weight range that you can do a bicep curl. So we're going to keep it a hammer curl. Curl, squat, up and down. If that's not right for you, finish the curl and do the squat with the weights low. Here we go. Curl, rack them, squat, up and down. Here again, if that doesn't feel right for you to squat with the weights high I know sometimes that can make you feel a little off balance. Just curl, take it down, then squat. You can separate them out that way. It's the only time we're doing this exercise, so do what feels best for you. Keep that core engaged. We're going to get some isolated core in just a minute. Let's get one more and relax. Yeah, little biceps, little legs. All right. So we got lower body isolated with the side lunge, upper and lower. Now let's get upper and core. Now if you have a bench or something you can rest your hand on, it's going to give you a little bit of balance. But we're here, I'm going to have my right foot forward, right hand with one heavy weight. And as I do the row, if you can, I'm going to lift that opposite leg. What that's going to do, it's going to make the core work harder, it's going to make us balance a little bit. If that feels too weird for you, Just do the row. I'm actually going to use a kettlebell for this one. You can use kettlebell or dumbbell. Right foot forward, right hand with the weight. Balance if you need it. Here we go. So start with just your row, nice flat back, pull the elbow up. If that feels good, you can add a little leg lift. Notice what we're doing here is that then we're not just working the back, the core is working hard to stabilize. And we're working all the way down the back, so upper back and shoulders, mid and low back, and then glutes and hamstrings. So challenging exercise, but really works all the muscles along what we call the posterior chain. Squeeze. 3, 2, 1, relax. Same thing, other side. And then you felt that front leg working a little bit as well. So same thing here, we're going to wrap that core, we're going to hinge it here. Left foot forward, left arm. You can just do the row, or if you can, we're going to lift that leg. Soft bend of both legs, little balance if you need it. Bench, chair, wall, you do you. Here we go. Weight is coming up, so pull the weight up towards your hip bone, squeezing the shoulder blades. Keep your chest If you can, add a leg lift right here, right here, squeezing all the way through. Sometimes I like to use the kettlebell because I can sometimes lift a little heavier because of the weight distribution. So if you have that option, try it, even if it's not something you would normally lift. This is a 30 for me. Try it, you never know. And relax.

You're—

we are all stronger than we think. All right, there's that heart rate. Last thing in this circuit, we're taking it down to the mat on our elbows. If you need to modify for your core, you can also be elevated on a bench, or you can be on your knees. But we're going to come up into that plank. Go ahead and start. Lift it up here. So we're going to hold the plank Toes or knees. Then we're going to start with a little knee drop. Both knees down, both knees up, just a little tap, staying lifted in the center. And if that feels good, then you can do a little twist. Left knee, left hip, down and up. Up to you. You can also just lift one knee from the ground. Maybe that's a better option. Whatever's best for you. This is the only time we're doing it. After this, we're getting water. And we're going into circuit 2 right here. You got 5, stay lifted in the core. 4, 3, 2, 1, stretch it back. Nice work, team! Let's grab a sip of water. So there's your first circuit. Not so bad, right? We got upper body, we got lower body, we got some isolation We got some combos. Cheers, y'all! Let that heart rate come down, and we're going into circuit 2. So here you go, we're going to start with a step up. If you have a bench or a step or something that you can safely step up on, with or without weights, you're going to step up and come down. We're going to keep this foot on the step the entire time. If you don't have that option, you can just do a reverse lunge. Totally fine. One foot forward, step it back in the lunge. Get low if you can. If you need to, you can just do a tap back, still working that leg. So grab some heavy weights, one foot up on top. Here we go. Step it up, slowly down. So I love the step up for so many reasons. One, it's more challenging, right? Anytime we add some levels, it's going to be a little tougher in a lot of ways. It also mimics everyday life, right? Just walking up and down stairs. Also, it's sometimes easier than a lunge in terms of that back foot can just come down softly. Again, if you don't have a bench, lunge it back or tap it back. That works too. We got 5 seconds. Can we get 2 more? And relax. So very similar, we're doing isolations, all lower body to start the circuit, then we'll get some core and upper, then we'll get some lower and upper together. So other foot, either reverse lunge or tap back or step up. Wrap that core. Weights Hands by your side. Here we go. Slowly down right here.

Up.

Slow, slow, slow. Taking your time, especially as you come down, whether you're coming down from the lunge or the step. We're going to really slow it down. 5 seconds, can we get 2 more? Last one, and relax. Rack those weights. Next thing, team, we are going to do a shoulder press. And a little knee twist. So we're going to keep those palms in, up, and then knee, knee. If that's not right for you, you can just do the press or just do the knees. Let's bring it right here. Here we go. Press, knee, knee. So we're getting overhead push, upper body push, and then we're getting a little rotation, weighted core from a standing position. If that's not right for you, A few options. You can take it to one dumbbell. You might find this easier, right? Or take the twist out of it and just bring the knees up. Still working the core, still engaging that upper body in a lot of ways.

Up, up.

Last one. Yes, and relax. All right, now we're going to take it down to the mat. You can also take this down on the bench if you want, but we're going to get a little triceps. So we're coming down on our backs, we're going overhead triceps. So you're bringing them down by your ears, straight up and down. We're going to start with that. If that feels good for you, you can add a little hip bridge. You're gonna get hamstrings, glutes, and core, but ultimately let's get the triceps sticking with that upper body push. So weights, one weight or 2 here, shifting back just a bit. Here we go, down and up. So I really want you to think about using the triceps, the back of the arms, bending at the elbows, not moving from the shoulders. If you feel steady with this, you feel secure, lift those hips with it. Squeeze in the glutes. Everything down, everything up. My favorite combo moves, favorite strength moves. Squeeze.

Yes!

So you can really get glutes and hamstrings, but also your core has to work hard to stabilize while your arms are working hard with that push.

3, 2, 1. Relax.

Ah, all right team, stay right where you are. I know those hamstrings are feeling it, so we're gonna move it into a little bicycle, but a scissors bicycle. So you're here lowering the legs, but we're gonna cross our shoulders, cross our shoulders. If that's not right for you, you just get the stretch one at a time. Here we go, shoulders go to the opposite side while you get the stretch. So flex the foot. Again, what I love about this is that then you get that stretch in the hamstrings. We're getting the rotation of the core, we're getting that deep core, right? So you're kind of just looking at that opposite shoulder. That's going to help you get that rotation. Again, if it starts to feel like too much, you can keep your upper body down and just take it here.

Woo!

Legs are shaking just a bit. 4, 3, 2, and relax. All right team, up onto your feet. We're gonna finish out this circuit with a deadlift, and then we're gonna follow it up with a kettlebell swing. So the reason I often put those together is your deadlift is just your hinge pattern, something we all need to be strong in. glutes and hamstrings here to here, picking something up off the floor. Your kettlebell is the power version of that. So 1 or 2 heavy weights. We're going to start with 40 seconds of the deadlift. Weights stay close to the front of the body. Stand up straight. 40 seconds here, then we'll get 30 seconds of our swing. Shoulders back, core engaged. Let's hinge it. Here we go, and breathe.

Shh.

And bring it up. Take it down and up. Shoulders are what we call packed, so you're keeping them pulled back. Think of those shoulder blades being pulled back, right? Not arching your back, but just not letting them round here. So So shoulders packed.

And up.

5 seconds. Last one. Oh yes, love a deadlift, right? Sometimes it takes a while for our body to really learn that hinge pattern without rounding, but you'll get there. Keep working on it. Speaking of, if you want to just do that deadlift one more time With or without weights, you can. If you want to join me for a kettlebell swing, looks very similar. Our starting point is here, but instead of coming straight back up, we're going to prep it, we're going to power it up, lock it out, let it drop. My arms are not lifting, and it's not a squat and a raise. Hinge, power up. Join me here. We got 30 seconds, then we're gonna get some water.

3, 2, 1.

Here we go. Let it drop right here. So you're powering up through the back of the body, that posterior chain that we were talking about with our row and our leg lift. That's what we're using, the entire back of the body, specifically glutes and hamstrings, locking out. Then let it drop. Power. Last 3, 2, 1. Swing and relax. Pedal your feet right through here. Catch your breath. Let's bring it up. All right team, breathe. Here we go. Let's grab some water, you guys. 2 circuits down, 1 We go, and we're gonna make it short and sweet. Cheers, y'all! All right team, we're gonna take it with a curtsy lunge to start. So we're starting with a curtsy lunge, but we're gonna add a little pulse to it. So your curtsy lunge is crossing over behind. We're gonna drop it low, but we're gonna pulse for 2. On that pulse, I want you to let your chest drop just a bit. Pulse for 2, step it up. Again, if that doesn't feel right for you You can just cross here, tap back instead of getting low. Then we're gonna get some more upper body with a fly and a bye, and then a fly and a try. I think you're gonna like it. Sounds fancy, but it's gonna be good. All right, let's go ahead and take it right here. We're gonna cross behind in that curtsy lunge. Here we go. Curtsy down for 2, step it up. 3, 2, 1. So a little pulse at the bottom of the movement, and I want to encourage you, instead of thinking about pulsing up, right, I want you to think about pulsing down. Your pulse is dropping that back knee even more. Notice how we're playing with balance. We're getting a whole lot of core, right? Because we're balanced, we're getting those hips, glutes, and hamstrings working hard.

I know.

Up right here. 5 seconds. 4, 3, let's sneak in one more. 2 and 1. All right team, some fun upper body pull. We're gonna get a reverse fly, reverse fly, and then biceps. Now you can come up, you can your biceps at the top, or you can do fly and bi at the bottom. Up to you. Back and shoulders and biceps, something a little bit lighter for those weights. And then we're going to reverse it. We'll go down on the mat, we'll get a chest fly with triceps like we just did. So go ahead and take it here. Again, it's going to be that hinge position like we do in our deadlift, like we did in our row. Take it here, flat back. Here we go, reverse fly, and your biceps can either be down below or reverse fly. Bring it up, take it down. Up to you. If that feels weird to you, just pick one. You can do another set of— we did some biceps with the squat, right? Right here, squeeze.

2.

Bring it up if you want to be here.

Yes, up.

One more, and up. Yes, you can. Nice team. All right, before we take it down, we're going to go to a plié squat. All right, we're going to take our weight Weight in the front. I'm going to use a kettlebell. You can use whatever is best for you, and we're going to take it down, lift the heel, lift the heel, drive it up. If that feels strange to you at all, I want you to just keep a regular plié squat with or without the weights. If you're able to strengthen your ankles and your calves at the bottom, right side, left side, weight in the center, shoulders back.

3, 2, 1.

Down, heel, heel, drive it up right here. Down, heel, shoulders back, and up. I know, right through the center, right? Up, down.

Yes! And up.

Trying to get as low as you can, lifting those heels from the bottom. So at the bottom, you have to stabilize with your core, with your entire lower body. All the way up. 3, 2, 1. Ah, yes team! All right, now we're taking it down to the mat again. Something Slightly lighter. Now we're gonna go the opposite, fly and bis. Now we're gonna go reverse fly and tris, just like your triceps that you did before, but we're adding the chest fly with it. If that feels like too much, just do the chest fly. We're taking it here, it's gonna look like this. So like you're hugging a tree or hugging a beach ball, chest fly, bring them in slightly back, tricep. Join me in 3, 2, 1. Out, squeeze in. Here we go. Out. Yes, right here. Oh, feeling all those upper body push muscles working hard. 5, 4, 3, 2, 1, and relax. Yes, team! Stretch it out. One More thing. From here, we're gonna do a little double leg stretch. So again, opening up the chest, so we're getting a stretch out of that, but we're gonna bring one leg in, one leg out. So it looks like a little bit of a bicycle, but big stretch. Here we go, bring it around, stretch it back, lift the shoulders, reach under towards that heel. If that's not right for you Make it a little march. This works too. You don't have to keep the feet up. If you can, keep it up, but keep the pelvis tucked, keep the core engaged. Last core from here, end of this circuit. Right here, 10 seconds. Strong in your core muscles. Breathe. 5, 4, 3, 2, and 1. Hug those knees in, up onto your feet. That was your last circuit, guys, but I think we got time for a bonus move. If you follow me for a while, you know I often like to put bonus moves at the end of a workout. One, one last hurrah, one last push of your strength, your endurance. I like to say brain, not pain, cuz sometimes I like to make them with a bunch of different parts. Today we're going to keep it simple. One more kettlebell swing since you did that kettlebell swing. If the kettlebell swing is not right for you, you can just do the deadlift again, kettlebell or dumbbell, or you can go ahead and start your stretch cuz that is coming. Let's go ahead and wrap that core right through here. We got 30 seconds, that's all we need to finish out this circuit. Shoulders back, core engaged. Drive the hips back. Let's prep it. 3, 2, 1, power up! Let it drop. 30 seconds to close out this workout. Now I know I promised you no repeat, so if you want to be fancy, you can hand off the swing. So you hand it off at the top, but only if you're comfortable with that. Then it's technically no repeat. Otherwise, don't come at me in the comments saying no repeat, but we repeated the swing, cuz it's our favorite. Here we go, power up, let it drop. 5, 4, 3, 2, 1, swing and relax. Pedal your feet right through here. Yes team, you did it! Ah, so hang out where you are. You can have your hands on the kettlebell. Hands on a bench, chair, whatever. Stretch through your back and stretch through the back of the legs. You can even walk your feet back wherever you are. Push those hips to the back and bring yourself up halfway. Roll through, cat-cow. We are cooling it down, but we're keeping this cool down pretty short so we can get you in and out of this workout. Most of the workouts on my YouTube channel are short and sweet like this. We do have longer Slowly roll it up. And then of course, over in the BodyFit Athletic Club, that's where we have our focus groups, we have our longer, more intentional, more specific workouts. All of them are going to get the job done, get us moving, get us getting stronger, building that endurance, building that power, getting mobile, feeling good, leaving better than we started in every way— in how we feel, in our health, in our mindset, all of it. So, so many options, so many ways to move with me. I hope that you are feeling good after this workout. Breathe, shake everything out. I know a lot of us love no repeat cuz it keeps our brains happy. I know a lot of us like to know what's coming up. Either way, I have it for you. Let's shake it out right here, get some more stretching on your own. Let's get one Big deep breath in and out. You did it! That was your full body no repeat strength with weights workout. Great job, everybody!