08: Isometric Strength with Weights | 30 Mins Full Body Interval Burner Workout! 🔥

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your ISO strength with weights workout. In this workout, we're going to work your entire body using weights. I'll be using dumbbells and kettlebells. If you have both, use them. Otherwise just use what you've got or keep it body weight. We're going to have some back to basic strength as well as some isometric holds for that extra burn. 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 moving, you can do a gentle march. Pump those arms. We're going to get the blood flowing, get the energy up, get our body's temperature up, because that is when we move the best. And we're going to do some mobility and movement prep moves in this warm up to prepare for adding the weights. Let's roll those shoulders. As you can see behind me, I have some dumbbells, I have some kettlebells. I have a bench. Don't worry if you do not have all of that. Just have available to you. Maybe you just have dumbbells and a mat that totally works. I'll be alternating between these and the main reason I have the bench. If you have one, use it. But I have it because it puts me up a little bit higher. It's a little easier to see some of our movements down on the mat. Let's take those arms. Big stretch, big opener right here. You can add a little weight shift. Now, as I said in the beginning, I will give you lots of different options. This workout is a good workout for beginners or what I like to call begin againers. If you're getting back fitness, you work to the level that's good for you. I'm going to give you options. It's all back to basics. We're not going to be putting lots of exercises together. Let's just shift our weight, opening up those hips side to side. If you want to get a little lower, add one arm up, one arm down. So I'm going to be giving you options, but we're keeping it back to basics. The difference in what we're adding today is we're going to add some isometrics. Let's take those arms out. Let's roll through our back. So nice flat back down and then round it up. What does isometric mean? Essentially it's a term, a fancy term to say that our muscle is not lengthening or shortening, but it is Contracting. So if you think of a plank, right, that you do on the mat, that is an isometric exercise. Take those arms here, so where you're stabilizing, your muscles are working hard, but you're holding essentially right through here. We're going to tap it back, open up those hips and reach those arms forward. I'm going to turn to the side so you can see me. So all that means is that we're going to do our regular movement pattern, let's say a squat. That's what we're going to start with. Then we will have a hold. Now, you can do it all body weight, or you can drop the weight for the hold if it starts to feel like too much. Speaking of hold, hold it right here. You can hold the stretch here, or if it works for you to get a little lower, even all the way down on the mat. Take that hand here, hand here, up to you, little reach through and up. So that isometric hold we will do after we do a regular set, and then we will have another version, a last version. Go ahead and switch your legs from here so you can step up into it. Step back again and take it down isometric. Hold it here. So then we will do a version where we add a little movement to the isometric. Okay? So don't worry. I know that sounds more complicated than it is, but I'm going to talk you through it. So from here, if you were able, take it down to your knees or to your toes, whatever feels better for you. If you need to keep it up top, you can put your hands on the wall and just do a little sit back and either up to all fours or up to here, child's pose, either here or all the way up. Just really lift with that core. We're just trying to get the core ready to move. So every exercise will have three versions. A regular version, an isometric where we hold it again. If you need to drop the weight for that, you can. And then a last version where we add a little movement to our isometric. Go ahead and walk those hands back, nice and slow. You can hold this stretch either. Hands on your legs, on the floor, little petal of your feet. And then slowly round it up right through here. All right, Tap out and reach. So reach across just to get one last little stretch. Get that heart rate up. So we're keeping it all strength based today. And again, I'm going to show you some ways to add weights if you are not ready. Let's say you're brand new to fitness and you Want to just keep it body weight, go through the motions. You. That is a good option. Let's bring those hamstrings up. And again, if you start to feel like you can't do the hold or you need to drop the weight just to get the form correct, that is great. I would much rather you have good form than try to push through with the weights. All right, the name of the game is just to move your body, stay safe. I want you to be doing things safely and effectively. But if you showed up today, you are successful. I want you to be where you are today in your journey. It's your workout. You do you. All right, we're going to start with a squat. So you can either have a kettlebell or a dumbbell right in the center or just keep it body weight. I want you to watch me here. I'm gonna go one heavy. I'm gonna sit in the squat. I've got 30 seconds of that. Then we breathe for a second. Then we're gonna hold the squat again. If you need to set that weight down in between, you can. Then we're gonna bring it up. Then we'll hold the squat. We're gonna do a little tap in, tap in. All right, so we have three versions, 30 seconds each. Don't worry, if you need a break, just take it. But let's push through. This is what we call muscle endurance set. So we're building strength through longer sets rather than a whole bunch of sets in circuits. All right, ready? Squat it in. 3, 2, 1. Sit low and drive it up. So remembering with this squat, I want you to sit like you're sitting in a chair trying to get low. If that's not right for your body, you can keep it a little higher. But remember, the lower we get, the more support we have for our knees. So it's actually better for our knees to get lower because we get support from our hamstrings, our glutes, and everything else supporting our lower body. All right, breathe for a second. That was your 30 seconds. Now let's take it down and hold for 30. All right, so I'm down here. I'm going to talk you through it. I know it's going to be a good burn again, especially if you're a beginner or you're new, just keep it here. You can also grab onto a bench if you need to. If you need a little break in between, come up out of it, then jump right back down. Do the best you can, but if the weight is not right for you, let's just try it. 3, 2, 1. Bring it up. All right, this time we're gonna tap down and tap it in. We're here. Tap it in, tap it out, bring it up. So join me here. And up. Yes, you can drive it up. Now if you want an even better burn, you can just keep it down the whole time without coming up in between. You got about 10 seconds. So hang with me. You can come up in between or keep tapping it down for 5, 4, 3, 2, and breathe. Catch your breath, team. All right, so that is what we're looking at. We are getting an isometric hold. In between, then we add some movement. Again, it's going to be a longer set with some burner burn, but then we get a longer breather, so shake those out. Next, we're going to our bent over row. So two dumbbells. We're going to take it here to here. Our isometric hold. We're going to hold them at the top. Then we're going to take it reciprocating row. So essentially what that does is it keeps one side of your body in the isometric one side moving two heavy to medium dumbbells. Whatever is best for you. Let's roll those shoulders back. Core engaged. Hinge it. Three, two, one. Regular. And what we'll do, team, is we'll come up in between, just like we did with our squat. I'm not gonna make you go straight. 30, 30. We're gonna have, you know, a good five or ten seconds in between. So we rest our back, speaking up if you feel like you need to stagger. We're pulling those weights right towards our hips, squeezing in our shoulder blades right through here. We got five seconds. Strong muscles down along our spine. Breathe. Bring it up. All right, rest for a second. This time we're gonna hold it. Pull those elbows up and in. Try not to be here. Pull them back. Here we go. Join me. So you're here. I want you to pull the weights towards the hip bones, towards the rib cage. Bring those elbows in so you're nice and tight through those muscles along your spine. Speaking of neutral spine, try not to pull the neck here or here. Try to release the tension in the neck. Keep the tension in your back. We've got 10 seconds. Can you lift a little higher? Squeeze a little tighter in those shoulder blades. In 3, 2, 1, rest. Bring it up. All right, team, watch me for this last one. One is going to be up holding while the other one's moving. You're gonna switch, you're gonna switch. All Right, So you can switch a little tighter or you can keep the hold a little tighter. It's up to you, but let's take it here. Here we go. One up, one down. Now, this is your reciprocating row, just like we did with the squat. If you want to hold one up and switch it from the top, that gives you a little more of that burn. You can switch from the bottom just like this, or you can switch from the top. Ten seconds. Hang with me. Squeeze. And squeeze. Three, two, one. And relax. All right, team, so last one of this set, we are taking it down to the mat for a plank. A plank is your client. Classic move for right isometric, or we're just holding. If on the floor is not right for you, you can take those elbows on the wall, walk your feet back. You can take your elbows on something elevated, or you can stay on your knees. We're going to start with plank singles, where we're coming up and into. So watch me here. Up and into. Either just your knees or your toes. Then we have our hold. We'll get a little back stretch in between. Then we're gonna add a little hip dip. Just like that. 30, 30. With a few seconds in between to stretch. Join me here. Here we go. So it's your singles. Inhale, exhale to lift. Up to here. Slowly down. Slowly down. You can stay on the knees, if that's better for you, or you can bring it all the way up to the toes and all the way down to the mat. Now, the thing with this plank single, if this is your first workout with me or if you've never done this exercise, is you want to lift with the core. You're trying not to push through the elbows or the toes. You're trying to imagine that your core is wrapping and bringing everything in. Three, two, one. Little stretch. You can stretch your back here, or you can stretch into an up dog. We're going to take it again. 30 seconds. This one is our hold. In 3, 2, 1. Now, things I want you to think about on this one, that if you need to drop to the knees, you can. You can still get that strong contraction. Zip up the core as if you're zipping up a pair of pants. Make sure you're breathing, but tighten out in your legs, in your quads, in your glutes, all the way through. Tighten out in your shoulders, but especially stay lifted right in the center. Lift up on that pelvic floor. Bring the hip bones together, rib cage together. Three, two, one. Little stretch. One more time. We're gonna drop the hips from the plank. You can do it on the wall, you can do it elevated. You can do it from your knees here. Even if you just want to be here to here. But join me in three, two, one. Bring it up. Then drop the hips. So I'm coming up in between. I'm tapping my knee and bringing my hip down. But if you need to, you can stay on the knees. Up to you, right? Feel that core. I know it's a good burn. If you're doing my strength your way program, this is the first time we've done some of these holds, right? I know five seconds or these muscle endurance sets, but you're gonna learn to love them. Three, two, one. Stretch it back. Catch your breath. Bring it up. Let's grab some water. All right. As always, if you need more of a break, hit pause. If you need a break in between the exercise sequences, hit pause. Or just take a break on your own. Your workout, you do you. Cheers. Y' all grab water. Here is the thing to remember with these longer muscle endurance sets, no repeat. So once we're done with planks, no more. Once we're done with squats, no more. That is the difference. Instead of doing two or three sets of something, we're getting it all in back to back to back with midi breaks in between. Speaking of this next one, we're going to take it down on the mat. I'm gonna do it on the bench. If you have a bench, it's great to use. Otherwise, we're gonna take it here. We've got our lying chest press. Then when we hold, we're gonna hold off the ground. So if you instead of touching your elbows, we're here. Then we're gonna do that reciprocating like we did, where you can either do it from the top or do it from the bottom. All right? Then we're gonna go into some core. We'll get some holds. You're fine to do this on the mat. If this is not right for you. You can do a seated press here, and then you can do a seated crunch here. All right? So join me down on the mat. Let's grab some heavy to medium weights, whatever is heavy for you. And we're gonna take it all, all the way down. So we're right here. Remember, we're not straight out, we're not straight in. We're going to take it here. Your feet can be on the ground or flat. Here we go. Up and in, down and out. Now, with this, I find it easier when we take a quick break just to breathe for a second, but hang on to the weights. If you need to set them down, you can things to think about. Bring those weights up and in and down and out. Maybe you're working with one kettlebell. Just press straight up to the ceiling, right through here. Take it up and down. Yes, you can. Good. And relax again. If you just want to rest them right here, rest them on the ground. Next, we're just going to hold. So wherever your press was, I want you to hold a couple inches off the ground. Harder than it looks. Join me here. So we're here. Shoulders are feeling it, chest is feeling it. What I want you to think about is what is your core doing? Can you make sure that you're tilting the hips in? If you need a break, take a break. But try to keep the core engaged. Try to keep those arms off the ground. I know, I feel it, too. Keep breathing. Keep them off. We've got 5, 4, 3, 2, and 1. If you want to set those those down, maybe you're like me. You need that break. All right, team, so watch me on this last one. You can either lift them up about halfway, and just like we did with the row, one is holding while the other one's moving. The other option is to take them both to the top and do one at a time. It's going to pull in your core, make that core work hard. So join me in three, two. You can get those weights. One. Here we go. So you're either one at a time from the bottom with one, one maybe slightly off the ground, or again, they can be both at the top. Notice how as one weight goes down, you really have to stabilize with your core. That's what we love about it, is that we also get core work as well. Yes, team, keep it going. Burn. 5, 4, 3, 2, and 1. Set those weights to the side. Give yourself a little stretch. Watch me, team. I'm going to bring it up to show you. If you need to do this standing, you're going to do your crunches here. Then you're going to hold one, then you're going to hold the other. Otherwise, join me here. We're going to do a full crunch. So you can either just do a march here or you can have everything in, everything out. Then we're going to hold it in. Then we're going to hold it out. We'll get a little stretch in between. Join me here. Here we go. Lifting the hips and the shoulders. Now. I don't do a lot of just regular Crunches in my workouts, I probably did years ago. But the important thing, they're still a good exercise. But we don't want your head and neck to be doing the work or you to be swinging the legs. We want the core to initiate the movement. So that's what we have to think about. Everything's coming in from the core and coming out from the core. Five seconds. Four, three, two, one. Hug those knees in. Yes. All right, team, so last. No, we're going two more here. We're gonna hold everything in. So if you can, I want you to try to bring the elbows to the knees. If you can't, I just want you to push against each other. We're just gonna hold that. Try to not have too much tension in your neck. In three, two, two, one. Here we go. Breathe. Oh, also, this one's only 20 and 20. I forgot to mention that if that's too much for your neck, relax the shoulders, pull everything in, and just here, breathe. Keep it going. 3, 2, 1. Hug the knees in. A little stretch. This time, if you want, we're going to extend it out a little bit more. If that's not where you want, you are. I just want you to lift the shoulders or lift the knees. All right? If you can hold it, you can hold either the legs or the upper body or both. In 3, 2, 1. 20 seconds only on this one. Breathe. Wrap that core. Everything is in. We're coming up off the mat after this. Yes, team. I know. 3, 2, 1. Hug the knees in. All right, team, slowly come up off the mat or off your bench. Let's just get a little neck stretch. I know that's a lot with those crunches. That's why we made those second ones a little bit shorter. But you can just very gently let your head and neck relax and grab another sip of water. While you're grabbing water, I'm going to move this bench out of the way. We have one more circuit. Here's the kicker with this one is we're going to do a lunge. We're going to do right side and left side. So watch me here while you're getting water. I'm going to use a kettle bell on this one just to make my balance have to work a little harder. You can use one dumbbell or kettle bell. We're lunging, we're holding, and then we're tapping it in just like we did with our squat. We're going to try to keep it low, but if you need to, you. You can always drop the weight. Or come up in between. We got right side, we got left side. Then we got some biceps and some presses that we'll do with our dumbbells. One heavy kettlebell if you got it, or one heavy dumbbell. Right foot forward. If you have one weight, it's going to pull you, so we're going to really have to engage the core. If you feel more comfortable, too, that's okay, too. Remember, we're stepping back on train tracks. Get low if you can. Shoulders back, core engaged. Let's do it here. And up. This is our last circuit. You've worked so hard so far. I hope you're feeling it. I hope you have an appreciation for isometric exercises after this workout. Again, noticing how the one weight is going to pull you. So really zip up that core, using your core to stabilize. Often, this type of, what I call sneaky core is going to work your core more than those crunches we just did. All right, are we ready? Breathe for a second. Take it down and hold. Now what I want you to do is to try to hold here and let your body hinge forward a little bit. We're not really doing a hinge, a deadlift in this workout. Don't worry. We're getting it at other points during the week. So I want you to hinge just a bit. Not rounding in the back, but weight forward. Right. Zip it up through here. Hang out. Hinge forward a little bit more. In 3, 2, 1. And relax. All right, team, last one. Stay low if you can. And again, I want you to hinge it forward. If you want to take it. No weight, take it. No, wait, but join me here. In three, two, forward, tap in, tap back. Now, even if you're just doing a little tap back, that works, too. You're going to still feel that. I want your weight forward a little bit, even though it's a lunge, because I want you to get again those hamstrings, those glutes that we're working through. Breathe. I know. Yes, you can. 5, 4, 3, 2, 1. Oh, man. All right, I want you to remember what leg that is, because we're going to do our upper body in between, so we're not going right into that other side. So for me, that was my right foot forward. So I'm going to set it over here to the left. Let's grab two dumbbells if you got it. We're going to do a bicep curl into a press. We're gonna hold one, and we're gonna work through the other. All right? So something a little lighter for this. Legs are feeling it. Watch me here. We're gonna go curl, press in and in. Then we're gonna hold here. Then we're gonna hold here. Then we're gonna alternate. 20, 20, and 20 on the last one. All right, team, three, two, one. Bicep curl, shoulder press, in and down. And if you're super fatigued, you can just do one. Maybe you just want to do the bicep curl. Or maybe you want to go ahead and alternate that upper and lower, right? Maybe you want to be here. That works, too. Up. Or finish it right here. Yes. Last one. And breathe. All right, our isometric holds. We're going to hold for 20 in the curl. We're going to hold for 20 in the press. 3, 2, 1. Turn them up right here. Hold it out. Looks like this. Just like you're holding a tray, right? You probably do this motion. Maybe it's holding kids. Maybe it's holding a tray. Maybe it's holding something at work. But again, think about that core hold for 3, 2, 1. Can you take it up? We're gonna hold it here. Nothing crazy, right? If that bothers you. Your shoulders maybe bring them here, but they're up about halfway. Core's engaged. 10 more seconds. Making sure we're not leaning here or here. I know. Let's keep it going for 3, 2, 1. Relax. All right, our last one is 30 seconds, and we're alternating one at a time. Reciprocating. Or if you want to hold one, just hold it here. Just like that. Don't overthink it. Alternate bicep curl. We'll keep them turned in for hammer curl. Let's do it up, up, and then they're crossing in between. All right, So I don't want it sloppy, right? We're not here to here, but we are getting that reciprocal motion. Looks like they're mirroring each other. Burn arms. Yes, you can. I almost forgot that we have to do that other lunge. 3, 2, 1. Set those weights down. Yes, team, shake it out. All right, so now I'm gonna go back to my kettlebell. We're going to drop it back in that lunge. We're going to hold. Remember, we're going to add a little bit of a hinge forward so we get that hinge motion. Then when we tap it in, we're also going to get that hinge. All right, 30, 30, and 30. Let's finish strong here, team. Remember, this is a core exercise as well. Step back on those train tracks. Let's do it right through here. Down and up. Core engaged. Drive it up. Down and up. Stay lifted. Press into that front heel. We are so close. If you can hang with me for just a few more, Relax for a second. You know what's coming. If you can, you can hold it all the way down if you need to drop the weight. Otherwise, core engage. Let's do it. So we're holding here. Watch me. Yes. It's still working if you're here, but if you can, I want you to challenge yourself to get even lower. Right? Can you do it? Can you try to avoid this? That's that core working hard. Drop even a little loader. Bring that chest forward just a bit without rounding in that back. Right? Stay here. Oh, man. I know. I'm feeling it too, but you can do it. 5, 4, 3, 2. Breathe. Relax for a second. Can we finish this last one? I'm gonna go no weight. I give you permission to do no weight, but if you want to hang on to that weight. Let's do it. Hinge it forward. Here we go. Down and up. Now again, you don't have to get that low. If this is what's right for where you are today, keep it there, but keeping your weight forward a bit so we get that hinge motion burn in that quad burn in that glute. Yes, you can. I know. I feel it too. Let's keep it going. Yes. Last track of my time. 3, 2, 1. And relax. Shake that out. All right, team, here's what we got. We got one more thing for core, and we're also going to get some cardio with that too. It's gonna be a little tap in. We're gonna go 20, 20, and 20. So we'll think of it like a bonus move. You can do the standing, too. Mountain climber, you're bringing them in. We're gonna hold that knee in for the core for 20. Hold that knee in for 20. Then we're gonna add some rotation for our side planks. Actually, forget that. We'll add the rotation halfway through. All right, team, so you can either do this standing or bring it here. So again, what that looks like from here. Here, we're gonna hold. We're gonna hold. And then we just go into rotation and rotation. You can do all that from the knees as well. Join me if you need to be done. You can be done if that doesn't look right for you. But let's get it done. We got 20, 20, and 20. Zip up the core. Bring the knees in either on the mat or standing. 3, 2, 1. You don't have to run it. I want you really to just be thinking about the core. Press up strong through those arms, through those triceps, right? We'll get a little stretch in between. If you want to pick up the pace, you can, but you don't have to. It's your workout. You do. You be standing around the wall. 2. Little stretch. All right, we're gonna hold that knee in for 10. If you need to be on the knees, you can be here. If you need to be standing, you can be there. 3, 2, 1. Hold it in. I know. Stay lifted in the center. Push up strong through those arms. Try not to think about the core. Strong. And switch. Here we go. Bring the other knee in again. If you need to be on the knee, you can do that too. But I just want you to stay connected in the core for three, two, one. Stretch it out. Last thing you can. Rotate it. Bring the knees in. One, two. Rotate it. Or anything in between your workout. Here we go. Rotate right here. Knee, knee. Remember, you can drop the knee, too, on the rotation. Maybe that's a better option for you. Yes, you can. We're so close. Can we get one more each side? There's your time, but just keep going with it. Last one. And release. Relax. Stretch it back. Yes, Team. You did it. Big stretch right here. I want you to press those shoulders down again. I hope you have a new respect for isometric. I hope you like these muscle endurance sets. Go ahead and slowly make your way up onto your feet. Take your time slowly coming up. Let's reach those arms to the back. I know that was hard for me too. Remember what I always say. If it was hard, it's hard because you are working hard. If you felt like you couldn't do everything, that's okay. You know why? It's because you were doing it. It felt hard because you were doing it, not because you couldn't. But listen, we get stronger every day that we show up to these workouts, that we show up for ourselves, for others that we love. So keep showing up, and I promise it gets easier. And when it gets easier, I'm gonna make it harder so we can keep challenging ourselves. That's the rule I have for myself to listen. You get stronger, and then we keep pushing ourselves even more. Little hamstring right here. Thank you for joining me today. I would love to have a comment from you down below a like as well. And please subscribe to the YouTube channel, but let me know below how you felt about this workout hinge it back right here. How you're feeling now, how you felt during those isometrics. Again, I'm not a beginner but I was feeling the burn so I hope you were too no matter where you were in your fitness level. But remember that was the goal. Little stretch of our back right here. Please make sure you get some more stretching on your own. I know we're keeping it short here just to get you in and out because I know we're all busy. Me we're all short on time. But if you're able get some more stretching on your own and make sure you're building that mobility and flexibility into your weeks, into your days. I have tons of workouts for that as well as my free calendars. Thank you so much for being here. Let's get one big deep breath in and out. You did it. That was your ISO strength with weights workout. Great job everybody.