08: Ultimate 35-Minute Weighted Circuit Workout For A Full Body Burn!

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your full body circuit with weights workout. In this workout, we're working your entire body in a circuit style. So we're going to go through our exercises once, then repeat the circuit, adding a little intensity along the way. Of course, I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's go ahead and start by moving your body. We're going to get the blood flowing, get our muscles warm, get body's ready to move, get the energy up so you can march, jog, whatever you need to do. Let's roll those shoulders to the back and then we'll take them to the front right through here. And then let's take it with those eyes, wise and T's. So with our arms, we're going to go straight up in the eye, back down, out with your Y, back down, out with the T. Right through here. If you want, you can add a little hinge with it. I thumbs up if you want. You wipe and T. So a little shoulder mobility. Really trying to get behind your body without arching your back. Right. So bringing those arms up but keeping that core engaged. Let's get one more up. I and Y and T. Keep it all wide. Just a little side lunge. You can roll those shoulders, elbows and wrist right through here and then step out into it. Bring it up those arms. Here we go. Sit deep. Big stretch up and down right through here. One more each way. Good. Let's take it flat back down, flat down and round it up. So all we have are two quick circuits today. About five exercises each couple have right leg or right side, left side. So might feel a little longer. But we put that up front. Let's take it right here. Stretch your back and your shoulders right through here. So two circuits. The first round is back to basics. One round will be with your kettlebell, one will be with your dumbbells. Let's take it right here. Tap it back, opening up the hips. So within that, your first round, back to basics. And then second round will add on just a bit. So I love doing this where we start back to basics and then you have an option to up your intensity in some way. In fact, usually hold it right here. If you can, drop it down to that world's greatest stretch. And if you want, you can do a little rotation usually. I'll give you a few options, right? I always give you options to be where you are today is what I Call it. Let's step it up and switch our legs right here. So I'll usually give you a few options. If you want to keep it back to basics, if you want to up the intensity, if you want to add on, I promise you're still going to get a workout no matter what option you choose. The most important thing today is that you showed up. If you can take it back to that high plank, that's not right for you. Drop down to those knees, a little forward and back to get the core fired up and ready to go. You can do this on your knees as well. And then little press up in that down dog. Pedal those feet. You don't have to get super high. If you'd rather take it to a child's pose, Stay on those knees. You can. And then back to that high plank. Go ahead and walk your hands back slowly. Roll it up. Take your time. Let's tap and reach across. All right, so first round of each circuit, back to basics, five moves. Second round, we add on with the second circuit. And again, we'll be working with our kettlebell first, dumbbells second. If you only have one, just use what you've got. It does not matter. I like to have some workouts where you have options for both, because a lot of you do, and it's fun to mix it up. But if you only have dumbbells, just use. Use that. You only have kettle bells. Just use that. And otherwise, just move your body. That is what we are about here today. All right, I love a circuit style because we're moving quickly, so our heart rate stays up. Of course, if you need more of a breather, you need a pause. You do, you hit pause, take a break. Otherwise, we'll get some breaks in between those circuits and around. All right, Tim, so we're starting with a couple kettlebell. I want you to grab one heavy to medium kettlebell, goblet style, if you can. If that's not right for you, you keep it low. But we're gonna do what we call a pause squat. So you're sitting low, pause for a count. Drive it up. Sitting low, pause, drive it up. If you want to have that kettlebell down here, you can do that as well or keep it body weight. But we got 40 seconds. In 3, 2, 1, pause. The goal is to take the momentum out, right? You have to hang out here and really imagine that you're sitting in a chair. Get low, drive it up, Pause at the bottom. One or two counts, drive it up. Super simple, right? Chest open, drive up through the heels, connect with the glutes, core, pelvic floor. So we have to pause and then we have to really use that lower body all the way from the ground up to drive up out of it. Right, Three, two, one. Set it down. All right, team, this time we're gonna take it just to a bent over row, just to mix it up a bit. We're gonna go 30 seconds, right? 30 seconds left. Instead of 40 seconds, we've got 30 back to back. Wrap that core, hinge it here. Core engage shoulders back. In 3, 2, 1. If you can, I want you to pull from the ground, getting low with it. If that's too low, you can keep it here. You can also be staggered or feet parallel. But again, it's only 30 seconds getting down there. Breathe. Squeeze. These are strong muscles, so you can probably go pretty heavy. But keep those hips square. Shoulders square. Square to the mat. Pull the elbow up. 3, 2, 1. I want you to come up, relax your back. Switch your sides. I'm just going to turn around. You can just switch your legs. Core engage. Hinge. Shoulders packed. Here we go. Pull it up and in. Pull from the ground if you can. Up and down. Right here. Yes, yes, you can. So a couple things in this round then have a right side and a left side, but then it gets quicker as we go. Squeeze. And down, up, right here. Three, two, one. And relax. All right, team, so now we're taking it to a lunge. Now you have a few options. We're going to hold that kettlebell right here. You can just tap it back. That's your modification. Or if you can, I want you to drop down on the lunge and drive it up. Your core is engaged again. We're going to get right side and left side. Quick little breather in between. Here we go. So step back. Reverse lunge. Drive it up. I'm stepping back, hip distance apart. And then watch what happens with my kettlebell. I'm keeping it in the opposite hand and I'm heading towards the ground with it. So what I'm not doing is rounding in my back. I'm using it to help me get lower in my lunge. Right. Again, modification. Just tap. And here, just tap. And here. But if you can. And up. Burner. That weight's gonna pull you that way, so use your core through. 3, 2, 1. And relax. Switch your hands. Give your hands a little break if you need it. Same thing. Other side. 40 seconds. I know we did 30 with our rows, but we got 40 here. Here we go. Right through Here. Yes, we can. And drive it up. Zip it here. And up. Down and up. Drop it low. Train tracks, meaning hip distance apart. And again. The weight's gonna pull you that way, so really use your core to stay stable. And up and down and up. Breathe. Yes, you can. Three, two, one. And relax. All right, team, so one more. We're gonna do a standing upper and core. So you've got your kettlebell. You're gonna do the press to the top. And then if you can, you're gonna drive those knees up. One and two. If you'd rather do the press, bring it back down. And then knees, if that feels better for you. Last round. Here we go. So press. Knees, knees. Drop it down, down. Press, knees, knees. Again, if you feel like you're arching in your back, then I want you to finish the press. Up and down like this. Up knees. But notice how your core is working. I really want you to think about your core. Kettle bells out in front just a bit. Not arching your back, pulling everything in. Right, keep it going up. Right through here. Up. Yes, you can. Can we get one more? All the way through. Boom. And relax. All right, team, give your hands a little break. So we're gonna go through all of that again. If you need a quick sip of water, grab it. Here's what we got. We're adding on a little bit of intensity does not mean that we're going high impact, just something a little different. You can always keep it back to basics with what we just did. Here's what we got with our squat, guys. Starting here. Grab that kettlebell. You got it here in that pause, we're gonna do a little bicep curl. Then we're gonna drive it up. If that is not right for you, you just keep the squat or the pause squat. Grab that weight in between. Shoulders, back, core, engage. Here we go. Pause, squat curl. So second time through this circuit, you can see why this works, right? We get our cardio because we're moving in circuit style. While we rest one thing or rest from one exercise, we're working another, right? Often I'll do these circuits and lower upper core. Sometimes we'll put things together, but the idea, we keep it moving. So it's that metabolic resistance training that we love. Yes. Three, two, one. Nice work, team. All right, you can keep just your regular row. Again, we're gonna go 30 seconds and 30 seconds. Or if you can watch me, we're gonna take the same side. We're gonna do a little lift with it. I know normally we do opposite Opposite. We're going to do the same. If you want to grab onto the wall or a chair for a little bit of balance, you can. Or just keep your regular row. Here we go. Lift and lift. Take it down. Lift and lift. I know a little different because we normally do opposite arm and leg. Your back still stays flat, but you're just squeezing up through the low back through the glute. You're still keeping that opposite leg to stabilize. We're feeling that, right? 5, 4, 3, 2, 1. Harder than it looks, right? When we go opposite, we at least start to have a little bit more stability. This, again, is going to pull you a little bit. So core engage. Let's take it right here. You can just do the row or a little lift in 3, 2, 1. 30 seconds only on this right core. Soft bend in that front knee. Chest stays low. You don't have to kick that leg super high. Just enough to squeeze in the glutes and work all down the back of the body. Right. Feel how just even just lifting on one leg, you feel that core kick in. So. Feels like we're not doing do an isolated core with this circuit, but we are. It's a lot of stabilizing core. 3, 2, 1. Speaking of stabilizing core, let's take it to that lunge. You can keep what we just did, regular lunge, or we're gonna bring that kettlebell in this position. And as we lunge, we're gonna twist to the hip. We're gonna step it up. All right? You don't have to press. Just a little twist. We're gonna go 40 seconds each side. Little breather in between. Heart rate's up, right? 3, 2, 1. Lunge, twist, and up. Or you can make it a little more here, right? You got to really have stability in the core. Again, this round is all about standing, stabilizing core, but also that rotation. If you just want to tap back and twist, you can. Or if you want to just lunge in here. Getting it done. Here we go. Drive it up. 10 seconds. Upper, lower, and core together. And, of course, a lot of heart rate. 3, 2, 1. Relax, team. I know, hopefully, you're feeling that. 2. I know I am. So again, other side. Just your lunge, tap back, and twist. Or lunge and twist at your own pace. It's your workout. You do you if you can, kettlebell here. Three, two, one. Lunge and up. Train tracks. Nice and steady. So arms to stabilize, core to stabilize, movement in the lunge, movement in the torso for rotation. Right. I'm sweating, you guys. I'm feeling it. I hope you are, too, in the best way. You need to just tap it back. That's okay, too. Ten seconds. And breathe. Three, two, one. And relax. All right, team, shake it out. Let's just keep the same thing. Let's do a press knee. Knee. The idea is not to do it at the same time. It's to get it up there, stabilize, draw the knee in, and bring it down again. If you want to bring it down in between, if that's better for you, go for it. 3, 2, 1. Up. Back down. Strong arms. So the other thing about this round is that we got a lot of upper body where our arms are stabilizing, right, like that twist we just did. Goblet squat. And then we add in a little more. Nice and tall. Zip up that core. Try not to arch that back. And pulling the knees up with intention. Not just a march. Right, Knees. Stabilize knees. Yes, you can. 5, 4, 3, 2, 1. Ha. Catch your breath, team. I know, I know. Let's grab some water. I feel it too. Right? One circuit down. So that's why we love circuits, right? Is that we can repeat. We can keep it moving. One thing rests, the other thing works. Cheers, y'. All. So that is about halfway through this workout. So get excited about that. Before we move on to circuit two, how about some deadlifts and swings? Let's grab one heavy kettle bell. Or if you'd rather, we can be working with those dumbbells. But let's take it here. We're going to do a little hinge and come up. So we're going to start with a deadlift because that is Prep 4, our swing. And then if you're comfortable with the swing, if you've done it before, you can go into it. Otherwise, we keep the deadlift kettlebell right in the center or dumbbells right in front. We're gonna hinge it here. You're gonna stand up straight in three, shoulder blade. Back two, core engage. Here we go. Stand up out of the hinge. Connect, drive it back. Remember that hinge? You're shutting the car door with your booty. It's not a fold forward. It's a hinge with the hips to the back. Then squeeze. Connect with the glutes. Remember, squeeze those armpits, Squeeze those shoulder blades. We're not lifting with our arms, but we are connecting with that upper body. And course, this is just prep, but it's also your other option. Last one. And breathe. So if that is the best option for you, Go for it. Keep that deadlift. You're still gonna get the power. You'll still get the back of the body if you've done the swing or you're. You want to try it? Lock out at the top. Let it drop. Swing it up strong. Lock it out all from the back of the body. Arms are just along for the ride. 30 seconds, team. Shoulders back, core, engage. Sweaty hands. Here we go. 3, 2. Drag it to the back, then power it up. Let it drop. Let it drop. What I'm not doing is squatting or lifting with my arms. It's power through the back of the body. Lock out with the glutes and the hamstrings. Connect with the core. Lift up on that pelvic floor. Push into those feet. Lock it out. Breathe. Use your breath. Just going about chest level or below. Lots of power. You got it for 5, 4, 3, 2, 1. Swing and relax. Yes, team, catch your breath. Pedal your feet. I know if you're like me, high heart rate up there, okay? All right, team, so here's what we got. Set that to the side. Working with our dumbbells, this round's gonna feel a little quicker because we don't have a right side, left side. We're gonna start with a plie squat. So two heavy dumbbells to start. I like to have my dumbbells right here. You can have them down below or you can rack them, but we got our plie squat right here. Down and up. So shoulders back, core engage. Let's get right into it. Here we go. Plie. So we're starting here. When we add on, we'll add a little extra. Maybe some lower, maybe some upper, maybe some both right here. Drop it low. Squeeze it up. Yes, you can. Again, I'm resting the weights right here, but certainly, if you'd rather. If you want to get low with them, it's here, right? Feeling those hamstrings and inner thighs after that swing, especially. Right? Breathe. Three, two, one. And relax. All right, team, so here's what we've got. Reverse fly. It looks like this. We're going out wide and in nice flat back. I'm gonna go a little lighter on this with my tens. You do what's best for you. It's not a row, but if you need to make it a row, you can go wide row right here. Join me here. Here we go. Out wide. Squeeze it in. So it's the opposite of the fly that we do with on our back, right? Which actually we're going to add in just a minute. Here's what we want. Those arms out wide, but from a hinge position, you don't have to get all the way here, but I want you to squeeze down the muscles in the back. If that feels too heavy, you can always just go one at a time. Just like that, right? So let's get it done. We got 10 seconds. Squeeze again. If it's starting to feel too heavy, bend those elbows and little bit more and just take it to a wide row. That's a great option, too. 3, 2, 1. And relax. All right, team, guess what? We're taking it down onto the mat. I want you to have those weights close by. We're coming all the way down. We got a little core from here, so watch me. If you're modifying, I just want you to push knee against the hand, hand against the knee. From here, if you can. We're gonna lift those shoulders, extend it out. It's a little push, right? Push and release. So join me on the mat. Tuck that pelvis, wrap that core. I really want you to think about that engagement. Big stretch through the arms. We're gonna push legs push against the hands. Hands push against the legs. We create that tension. Here we go. Hold. 3, 2, 1. Relax it down. Lift. 3, 2, 1. And out. 3, 2, 1. And here. Yes, you can. You can always relax the shoulders down if that's a better option for you. Or again, take it to that march. But create that tension. That opposing resistance is going to make that core work harder. To 10 seconds. Yes. 5, 4, 3, 2, and 1. Hug your knees in. Stay down here. We're going to a tricep extension, so from a lying position here to here. Grab those weights. I want you to watch me here. You can go one dumbbell or two. Shift them back just a bit. We're here to hear straight up triceps core engaged again. One dumbbell works, too. Let's do it. Here we go. Bend by the ears. Extend it up. I just had someone in the Bodyfit Athletic Club, that's our private community, we do a thing called form feedback. Somebody asked if it was okay to have those dumbbells together. It absolutely is. Just make sure you still get full range of motion. If you feel like you can only go about halfway, separate them out. It does make it more challenging lunging. If you don't feel comfortable holding those weights over your head, you can do a close press. Elbows are in. Right. You're still going to feel those triceps. Back of the arms. Keep it going. Breathe. 5, 4, 3, 2, and 1. Yes, team. Flip it over. Last move from here. I told you this one was shorter. We're on our elbows. We're gonna bring our knees in for a little pike. Now, if that's not right for you, I want you to be on your knees here. Little lift, little lift. Instead of bringing the knees in, you take the knees out. Join me here if you can. Here we go. So elbow plank, knee drives to the chest while you lift the hips. So you have to create the space by doing the pike. The pike looks like this. Then bring the knee in. That's why I love doing the this little knee in. Plank from the elbow. Plank. We're going to move it up to the hands for our next round because we're going to add a little rotation. But the idea, you have to create the space. So you have to use your core to lift and then bring that knee in. Don't worry if it doesn't get in very far. It's about the movement. It's about what's happening. Internal. 5, 4, 3, 2. And breathe. All right, team, back up onto your feet. See, I told you it would go faster. All right, here's what we got. With that plie, we're gonna add on, we're gonna go plie to curtsy, lunge back to center, plie to curtsy. If you want to just keep the plie, that works. Then we're gonna grab those weights for our reverse fly. We're gonna go fly into a hinge camera curl. All right? Then we'll take it back down. We'll add on to those core moves on the mat, and then we're almost done, team. Here we go. Let's take it right here. Just your plie or plie and curtsy. In 3, 2, 1. Plie. Step to the side. Cross behind. Now toes are out. I know that's a little bit awkward. So if that's not right for you, you can do a regular squat to a regular, regular lunge or adjust accordingly. Right? If you want to take those feet out here and then adjust as you go. Here. Up to you. Plie to curtsy. Trying to get low on both. A lot of the reasons when we do these combo moves, it's because it really forces us to work our mobility, right? We're not staying in one static position. We're having to move through different positions. Three, two, one. Whoa. And relax. So we get that good hip mobility, lower body mobility, core movement. All right, guys, so reverse fly. Then staying in this hinge position, we get that bicep curl. Here, join me. Grab those weights. If you want to do a row, that's okay. Two, three, two, one. Out. And hammer. It's a little bit strange, I know, because your hinge. If it feels better for you to come up and curl, you can. But I want you to try it from this incline position or decline. Right hinged. So we get out wide with our back, and then we get biceps. So all of our upper body, pull, squeeze. Bring it up. Squeeze. Last one. Right here. Three, two, one. Boom. Down on your mat, team. All right, we're going with that push crunch. But this time, we're going to push opposite. So it's going to be a little bit like a bicycle. You can take it standing. You can do it with that march. Watch me here. If you're modifying, you can just go opposite sides. Otherwise, push and push. Back to center. Push and push. Join me here. Meet me on the mat. I want you to tuck that pelvis. We got triceps coming up next, so let's give our hands a break from holding the weight. Wrap the core, zip it up, connect with that pelvic floor in three, two, one. Here we go. Opposite. So it's kind of like a push bicycle, right? I still want you to think about pushing the leg against the hands and the hands into the leg to create that tension on the inside. Imagine that your movement is all coming right from the center. It's not from the torso or from our arms and our leg. It's right here. Right? And then release. Take it here and release. Yes, team. Deep core. You got it. Yes. 5, 4, 3, 2, 1. Yes, team. Stay down. Grab those weights. We're gonna add a regular chest fly into our triceps. So fly triceps. So notice we did reverse into biceps. Now we do regular fly into triceps. If that doesn't feel right for you, just pick one. But let's start at the bottom of the movement. 3, 2. Fly. Fly. Try up and down. So fly. It's like you're hugging a beach ball or hugging a tree. Right, Our triceps. Remember, we're bending at the elbows, down by the ears. Extend it up. Again, we have our upper body push. So we had upper body pull with that reverse fly. And biceps, your upper body push here. Yes, team. I know. Boom. We are almost done with this workout. Breathe loud. Last one. And relax. All right, team, so last thing here, let's take it to a high plank this time. Instead of just our knee and our pike, we're taking our knee across with a little pike across Not a full climber. I want you just to cross that knee in three, two, one. Cross and pike. Little lift of the hips so it's core you're supporting with your upper body. Right? Breathe. Drive it up. Yes, you can. I want you to think about going across. Push up strong through the upper. Nice and tight in the legs. We are so close, team. Here we go. If you need to modify again, push the knee out from all fours instead of bringing the knee in and across. 10 seconds. Don't forget about that little lift in The Center. Center. 5, 4, 3, 2. Breathe. Stretch it back. Yes, team. All right, you know what? I think we got to do that swing one more time. You can grab a quick sip. Why not? Let's get one more swing. I love putting a swing a couple times a workout. So you can do the deadlift, you can do the swing. You can use dumbbells or kettlebells, but let's start it here. We got 30 seconds. Again. It's a hinge. Deadlift is here. Power up for the swing. Let's get 30 seconds. Let's finish strong. In three. Shoulders back. Wrap that core. Two, one. Prep it. Here we go. Power. Let it drop. Let's lock it out. Let it drop. Power up. Let it drop. It's not enough time for me to say it, but it's power up. Lock it out. Let it drop. Really think about the power, and then you're stopping the movement and then reacting as it goes down and really let it hang in the air for a second. Drop your chest. Follow the bell. Yes. 5, 4, 3, 2, 1. Swing and relax. Right here. Pedal those feet. Yes, team. A little stretch. Tap it out right through here. You know what, team? I think we got time for one quick bonus move. I know, I know, team. What is it? Here's what I want. I want you to have one medium kettlebell at one side, and I want you to have two heavy dumbbells on the other side. A little bit strange, but watch me here. We're gonna stay in a squat. You're gonna double squat here for two. We're gonna do a clean and oppressed right here. Double start here. We're gonna do a row and a curl right through here. So double squat moving laterally, clean and press, or just a press and then row and curl. All right, 60 seconds. If that doesn't feel right for you, I want you just to pick one. You can just do the squat with one piece of equipment. If you can set it up, let's get it done. 60 seconds. This is it, team. Let's get that heart pumping. Here we go. Get low side squat for two. Get yourself set, power it up, press and make sure you step back so you're not going to step on that equipment. Hinge it here, row. Come up out of it. It's not a clean. It is a hinge, right? So we get our squat, Squat low, clean press, and then we get our squat. We're gonna do the row, then turn into it. Out of the deadlift bicep curl. Yes, team. Keep it going. We're over halfway there. And breathe. Side step, side step, row out of your deadlift curl. Can we get one more of each? Don't trip on your equipment. And breathe. Step it out. Hinge row, deadlift curl. Drop them down. Yes, team. I know that was a lot of movement. If you've been around for a while, you know that my bonus moves usually are some sort of crazy up and down, but they don't often involve two pieces of equipment. But why not, team? Why not? We are leaping into this series, into these workouts, ready to go to push past our comfort zone in a way that's good for us to challenge ourselves. I got my heart rate up, team. I don't know about you to really try to be challenged, but in a way, in a way that works, that doesn't make us feel like we don't want to come back, that makes us recognize our own strength and our own power that we already have inside of us and use it, find it, harness it, use it, feel it. That is what it's about, team. So let me know in the comments. How are you feeling after this workout? Do you like circuits? We kept it pretty simple today with just two circuits, obviously some swings and a bonus in there as well. But do you like that format? Do you like adding on? A lot of you have told me you like starting back to basics, so you always have that option to go back to and then adding on. So it's the same but a little different, right? I love hearing from you, so leave me a comment if you can. Come on the wall, tilt that hip forward, stretch out that hip flexor and quad. If you're able, bring that foot up. If not, just keep it down and get that. That stretch here. Of course. Don't forget to subscribe to my YouTube channel to like the videos. Leave me a comment and then check us out on the Bodyfit by Amy app. The app is free to download and then would love to have you join us in the community in the Body Fit Athletic Club. That's where you get all the extras. So check us out. And of course, follow me. Get on my email list so you can get your free workout calendars. Follow me on social so you don't miss a beat. I love connecting with you. I love this community and I love showing up to work out with you. Thank you so much for being here. Please make sure that you get some more stretching on your own. We keep it pretty short here so I can get you in and out, but get some stretching. Work that mobility and flexibility into the rest of your day and your week. Make sure you get some water and I will see you very, very soon. Let's get one big deep breath in and out. You did it. That was your full body circuits with weights workout. Great job, everybody.