11: Full Body Fire Workout with Weights | Dumbbells & Kettlebells (Muscle Endurance Intervals!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your full body fire with weights workout. So just like the name suggests, we are going to get your entire body working and we are going to bring the burn. We're going to work in 30-second intervals starting back to basics, then we're going to add on as we go to intensify those muscles getting strong and also getting your heart pumping. Of course, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Let's start just by getting our muscles warmed up. So let's get the blood flowing, get the muscles warm, get our body's core temperature up, get that energy up. Just with a little march, you can pump those arms, and then if you want, we'll roll those shoulders. We're going to keep the warm-up pretty short, so please make sure if you need more of a warm-up, please get it on your own. Same thing goes for the cool down— get some more stretching and mobility and flexibility on your own if you can. But we're not going to go into this completely cold. We're going to to get everything ready to move. Let's take it right here. We're going to roll the hips and then add a little half squat to it. Just rolling through and sit low. So with this workout, we have 3 quick circuits. Everything is in 30-second rounds, so each exercise is going to build on itself 3 times. So we'll start back to basics. You can keep it there the whole time if you want. Let's take it right here. Y with the arms, drive the hips to the back. Or that second and third 30-second interval, you can take it up in intensity, adding a little fire as we go. Sometimes those are some holds or some pulses, and sometimes those are going to be just some different ways to add intensity, adding on right through here. Let's take it right here, step out. Big arms and reach, little side lunge. So within that, I will give you lots of options. It's a with weights workout, so any weights that you have available to you— you can see behind me I have both kettlebells and dumbbells, so I'll be using a combination of those. I'll try to cue you when to go heavier, when to go light to medium, but of course you do you. Let's take it right here, we're going to hinge. and then walk it out to that inchworm. If that's not right for you, that's okay. You can just take it to the knees, or you can keep it up top right through here, walking it out. Again, you can walk out to the knees or walk out onto a higher surface like an incline, a bench, a couch, sturdy chair, something like that. Totally up to you. This last one, let's hold it here. just to feel your core working. And if you want to drop to your knees, you can. And then let's just get a little stretch back. Child's pose up to all fours, or child's pose up to plank. Again, to stretch out through the hips, through the back, through the shoulders, but also warm up through the core. Then we're going to work our way up and we're going to start. So most of everything we will do, we'll have an upper or lower body and upper body and a core. Some will be some combo moves. all of it. We're going to get through quickly. Walk those hands back or return to your feet. Slowly roll it up. All right, so we are going to start— shake everything out. Can do some little crosses right here if you want, or over your head. And we're going to start with just a version of a squat, so a goblet squat, which is where you're going to hold that weight here. I'm going to go with a kettlebell. You can do kettlebell or dumbbell, or you can keep it body weight. Then we're going to add some holds at the bottom for 4 counts. And then we're gonna take it with a little heel lift. So 3 times, 30 seconds each. We're gonna try to do it back to back to back, but if it starts to feel like you need a little breather, just come up out of it and jump back in with— when you can. All right, so one heavy to medium weight if you can. We're gonna hold that weight at your chest, and let's sit low. Here we go. So 30 seconds. And because we have 3 rounds of 30 seconds, if you start to feel like you need to take that weight down below or you want to drop the weight completely, that works too. If you can, we're going to hang on to it the whole time. When we have the weight in the goblet position right here, our core works harder. Obviously we get a little upper body working as well. Ah, here we go. 3, 2, now we're going to hold it for 3, 2, 1. Drive it up, 30 seconds. Drop it, hold. 4, 3, 2, 1, and up. All right, keeping it simple. Hold. 4, 3, 2, 1. Of course you can keep it back to basics if you need to keep the reps. 4, 3, 2, 1. We got 5 seconds, can we get one more? 4 3, 2, 1. All right, you can drop that weight down. Watch me here, we're going to hold it. Heel lift. So we're going to hold this plié squat the whole time while we lift the heels. If that's not right for you, you can just do regular plié squat repetitions, right? But if you can, we're here, here. Yes, keep those shoulders back. Keep that core engaged. I know it's burning. Again, you can come up out of it, drop back down if you're able. We got 5, 4, 3, 2, and relax. Shake that out. All right, that's what we're looking at. 30, 30, 30. Next one is a bent over row. So we're gonna hinge it here, 2 weights, or if you have the kettlebell, you want to alternate between the 2. But if you can, 2 dumbbells. Go heavy if you can. These are strong muscles. Nice flat back. We're gonna do the row. We're gonna come up in between each time to give our back a little break. Then we're gonna do a row post-pulse for 4. Then if you're able, we're gonna walk it to a plank and we're gonna do a plank row. If that's not right for you, you come up. Again, this one will, will do a little bit differently in the sense that we're going to stretch our back in between. But go ahead, shoulders back. 3, 2, 1, together for 30 seconds only. So again, just so we don't stay for 3 rounds in this position, we'll come up in between to give your back a little stretch. Just a few seconds, not very long. And remember, you can always put that foot forward if staggered feels better for you, but pull the weights up towards your hip bones. Pull those elbows behind. We've got 3, 2, 1. Stand up straight, relax your back. This time we're going to bring them up. Pulse those elbows up and in for 4, and then we drop it down in between. Here we go, here we go. Pulse, 4, 3, 2, 1. Drop them down. I'm gonna rotate. Pulse, 4, 3 2, 1, and down. So a lot of muscle endurance in this workout, meaning we're working not just for strength but for how long can we go. It's a really good thing for our muscles to have in addition to that cardiovascular endurance. Maybe you're feeling it in your heart rate. I know I am. One more. 4, 3, 2, 1, and down. If you can meet me on the mat, you can either be in in an all fours position, or here, or you can be standing, alternate right and left. But we are going to get that plank row in 4, 3, 2, 1. Here we go. So you're alternating, so a little different. We're adding more core, right? And then guess what, guys, we're gonna stay down on the mat after this, so get excited. Again, if you need to be on your knees here Or here you can— either way, stay lifted in the center. So close! We got 5, 4, 3, 2, 1. Stretch it back. Meet me down on the mat. You can also use a bench for this. I'm going to do mat, but we're going to do a version of a chest press. So heavy We just did the pull, now we're doing the push, a press. Then we're going to keep the weights, we're going to do a little toe tap, then we're going to put them together. Watch my preview here as you get in place. We're just going to do the press, then you're going to hold it here, we're going to tap our toes, then we're going to put them together. Those are your 3 rounds. Go ahead and start with just the press, core engaged. Here we go, press up and in, down and out. So my elbows are angling at about a 45-degree angle. Think of like a W, right? If you have the bench, you can go down a little further, but press away from your body, right? Keep that core engaged because we're going to use it in just a minute. Our burn is going to come from the fact that— our fire is going to come from the fact that we're adding some core. One more. If you can keep those weights up top, bring your feet up, little toe taps. Notice how the weight makes it challenging. If you don't feel safe doing that, set those weights down. You can always pick them back up for that last round of 30 seconds. All right, tuck the pelvis, zip up the core, gentle lift of the pelvic floor. In 10 seconds, we're going to put them together. So again, if you need to take a second to grab those weights again, go for it. Otherwise, let's do it in 3, 2, 1. Together, toe tap and press. Slow and controlled. Again, the fire is just making it hard with these two. Almost done with this first circuit, right? Breathe. Nice and strong. Upper body push and a whole lot of core. What is your core doing? I know if you're like me, I'm feeling my arms more you might be feeling your core more. Either way, think about the other thing. 3, 2, 1, and relax. Whoo! Yes, team! Up onto your feet. We're gonna close out this circuit just with 2. We're gonna do a deadlift and then a swing. So you can do either the kettlebell or dumbbells. I'm gonna do dumbbells for the deadlift. That's your prep work. And then your kettlebell or dumbbell swing is here. If you've never done it before, you're not comfortable doing it, just keep it a regular deadlift a second time through. 40 seconds, then 30. We'll rest our backs in between. Grab those weights, shoulders back. Hair in my eye. 3, 2, 1, and up. So the deadlift, we drive those hips to the back, weights stay close to the front of the legs. I really like the cue as if you were shaving your legs or painting the front of your legs, right? Nobody shaves their legs like this, but keeping the weights close is key to making sure that we stay in good position. We don't put pressure on that low back. You don't have to go all the way to the floor. If you can, that's okay. Slight bend in the knees, but mostly straight legs. Shoulders pulled back. 5. 5, 4, 3, 2, 1. All right, set those weights down. You can either have one dumbbell or one kettlebell, or two if you're keeping the deadlift. If you're able, we're going to do the swing. That swing, we're going to power it up, lock it out, let it drop. All right, so it's the hinge pattern we just did. Lots of power, lock out here, here, here. Knees, hips, shoulders. Arms are along for the ride. Let's do it. 3, 2, 1, here we go. Let it drop. Here we go. Drive it up, lock out at the top, then let it drop. You're not controlling it on the way down. We're really on the way up, not with your arms. You're powering it up with the back of the legs. 5, 4, 3, 2, 1, swing and relax. All right, everybody grab a quick sip of water. You can keep a heavy dumbbell close by for that second round. Let's grab a sip. Here we go. Heart rate is up. Are you feeling it? I hope so. Cheers, y'all! We can— got some alternating side lunges, so some lateral movement. We've got some triceps and some upper body push coming, and then we got some core. Let's do it! Here we go. All right, so starting 30 seconds, side lunge. We're alternating one and then the other. You can either hand off that kettlebell or have one or two dumbbells. Join me here. Here we go. So I'm gonna shift, step through. So you can step through on this one, then in the end we're gonna shift it. So again, you can hold the weight here, or two weights, stepping in and out. Shift your weight into that hip, push out of it. Shift your weight to that hip, straight leg, bent leg, right here. And again, maybe you feel better hand off in the center. or just hanging on to dumbbells right here. 3, 2, 1, we're gonna pulse for 4. Here we go. 4, pulse. 3, 2, 1, step it in. Here we go, other side. 4, 3, small little dip, drive it up. So I want you to pulse into the hip but also pulse to the side. Shh. And up. Yes! Hold it here, nice and wide. Last one, we're just gonna shift and shift. Stay low, feet are stationary. If you need to keep this body weight, maybe you're really feeling it, that's okay too. But if you can, hand it off, hand it off, burn! I know, 10 seconds. We thought we got off easy when we only had 4 of those pulses. 5, 4, 3, 2, 1. Right, set that to the side, catch your breath, team. Next one, press overhead triceps, just like that. Then we're gonna do tricep pulse for 4 and up. Then we're gonna do a circle up and around. So 1 dumbbell or 2, I'm gonna go with 2. Let's try it. If you need to drop to 1 at any time, you can. Ready, here we go. Press, tries, bring them down, elbows down. Press. So you don't have to be right here, you can actually bring them down, squeeze in the back. Up. What I want you to think about— stack your ribs over your hips so we're not arching, right? Pull that deep core in, lift up on that pelvic floor, and make sure those weights are going down behind your head. One more. Let's hold it here. So we're going to pulse. 4, pulse or hold, either one, whatever feels best for you. Then up strong. Hold or pulse. 4, 3, 2, up strong. I know, burn. Pulse, small little pulses, either up and down, or another option is to pulse out in. You can do it, I know. If you need to drop to one weight this last round Go for it. Here we go, we're gonna go circle sweep and sweep. Elbows in, elbows up, pull them in. You can even go here if you feel safe doing that, so you get lots of back and shoulders, up and tris, chest and tris, back and shoulders, a little bit of biceps sneaking in there too, right? Squeeze. We got 5, 4, 3, 2, 1. That was fast, right? All right team, last one for this round. This is a quick round, right? We're taking it down to a plank. Now you can do it on your elbows or hands. I'm going to start on elbows, then we're going to bring those knees across. I'm going to come up on the hands. 3 rounds of 30 seconds, similar to our row. We're going to rest our back for a couple seconds in between. All right, so if you can, you're here. You can also be elevated again on a bench, but we're going to start with those little plank singles. So here we go, big inhale, exhale, lift to your knees. Exhale, lift to your toes. Slowly down, slowly down. So we got 30 seconds of this. What I want you to think about is using your core, not lifting of the hips, not pushing through the elbows or the toes or knees. Lift with only your core. Can you do that? Lift with the core, tuck the pelvis. See how much different it feels? We got time for one more. Breathe. All right, stretch your back for 5 seconds. Come back into it, drop the hips. Here we go, down and up. 30 seconds. You can also do this from your knees if you need to. Hips, getting a little twist for our obliques, getting that deep core. Breathe. And up. I know. 5 seconds to go. 4, 3, 2, stretch, relax. All right, team, This is it, up on your hands. Modification is that bird dog, otherwise bring your knees across. You can run it or tap it. Here we go. So you can keep it low impact with the core. If you're feeling spicy, you can make it a little more of a mountain climber, but I know that core is feeling it, so finish strong. We got 15 seconds to go. You got it, team. Take those knees across, twist. I know it's also hard because your arms are tired from those presses and tries, but let's finish it out for 5, 4, 3, 2, 1. Stretch it back. Whoo! All right team, up onto your feet. Let's finish out this one with a swing. So again, what we just did at the end of the first circuit, no deadlift this time unless you want it, but one exercise 30 seconds, you can either do that deadlift again or do that swing. Give yourself a second, then we're gonna grab some water, and then we are in the home stretch. I think you're gonna like it. All right team, here we go. Prep it, drive it up, let it drop. In 3, 2, 1, here we go. Let it drop. You don't have to get super high with the weight. If your weights want to go super high, it might be time to try something heavier. If you're feeling spicy and you want to hand it off, hand it off. Yes you can! Power up, then follow. Here we go. 4, 3, 2, swing and relax. Pedal your feet, everybody. Let's grab a sip of water. Here we go, we are in the home stretch. It's going to be a good one, y'all. All right, catch your breath. Here's what we've got. Our last lower body move, we're going to go right side and then left side. We're going to get some upper body in between. Here's what we're starting with. I want you to think of it like a cross between your kickstand deadlift and a regular lunge. Split the difference, and we're going to hinge and lunge. So together we're doing a low lunge, or a kickstand lunge is what we're going to call it. So it's half hinge, half lunge. We're going to do that, then we're going to take it— little lift for 4. Drop it down. Lift for 4, and then we're gonna hold it down and do some little low tapping. So you can drop your weights if you need to. All right, we got right side, left side. You decide if you want dumbbells, if you want kettlebell, or no weight. Split the difference. Here we go. So get low, drive it up. So sometimes I've called this a close lunge, sometimes I've called it a kickstand lunge, right? Or a narrow stance lunge. But again, you're getting both the lunge dropping in the knee, also dropping in the chest. So feel what that does. We get the lunge muscles as well as a lot of glutes and hamstrings. Let's get one more. All right, hold it up here. We're gonna lift. 4, 3, 2, Drop it down, get low, hold it up. If you want to hinge forward a bit for those lifts, you can. If it feels better for you to stay up with it or just keep the lunge, that works too. 10 seconds, can we get one more? 4, 3, 2, all the way down. All right team, hold it down. You can put your weights here with me. Tap it in and out, in and out. If that's not right for you, take it here, but I want you to stay low. So I'm staying in that hinge position. Hands can also just be on the ground if you want even more burn. Tap it in. I know, keep that heel down in the front. That's why I told you we're gonna get some upper body before we do that other leg. Finish strong. We've got 4. 3. 3, 2, burn! I know, team, it's a doozy for this last one. All right, remember what leg that was. I always turn this way, my right foot is forward. Whatever leg is burning, remember it. For me, it's right. Here's what we got. We're going to do a reverse fly for our first round. We're going to do a bicep curl Next 30, then we're going to put them together at the hinge. All right, grab something light to medium. Reverse fly to start. Drop your chest. Here we go, out wide, slowly in. So I'm in that hinge position like we do for the row, but instead of pulling the elbows up like a row, we're going away. So reverse fly Obviously the fly in our back is a chest muscle, but as if you're flying, right? Squeeze in the back. You can always alternate one at a time if they start to get heavy. I know it's a hard exercise. Bring it up right here, bicep curl, right into it. Yes you can. Here. Yes. Way up, slowly down. So again, we're getting the burn, the fire, from the fact that we're going one right after the other without the rest. Here we go, put them together in that hinge. We're gonna go fly, and if you can stay low, bicep curl to your shoulders. Fly. Fly. And bye. If that's not right for you, do the fly, stand up, biceps, hinge. But if you can stay low with it, it's going to get that lower back working as well. Here we go. Ah, squeeze. 3, 2, 1. Yes! Shake that out. I know, stretch those arms out, stretch your back. You know what's coming. We got that other side. We got that kickstand lunge, right? We got the little lift, and again, you can be low with it or you can be high. Lift for 4, lunge. Then we got the tap-ins. Let's finish strong right here, team. 3, 2 1. Here we go, kickstand lunge. So half hinge, half lunge. Yes, home stretch! So close, almost there. I know you guys hate it when I say that, but it's true, almost there. All right, hold it here. Lift. 4, 3, 2, 1, and down. 4, 3, 2, 1, drop it low. Yes! So both legs working, right? We're getting that back glute. Can we get one more? 4, 3, 2, drop it all the way down with me. Hands can be here or up or nowhere. Bring it here, tap it in. So again, if you want to be upright, but if you want to get the most out of it, try to be down here with me. Now I have the weights up a little more. Oh, burn! Try to keep that heel down. I know it wants to come up. Keep your eyes up in front, but keep your chest low towards your knee. You can go slow or fast, doesn't matter. We got 5, 4, 3, 2, 1. Shake it out. Yes, I know everybody, I feel it too. Woo! All right, team. All right, last move. Here's what we've got. It's a bonus move. Those were your circuits. Let's finish with the bonus move and then we're going to be done. Now, if you feel comfortable setting up that swing in between for 4, here's what we got. You're gonna swing for 4, let it release, pop it out, jack for 4. Or tap out. If that's not right for you, you can do just the deadlift with it if getting into the swing feels clunky, or you can just do the deadlift or swing for 4 and then low impact or high impact standing jack. So swing for 4, jack for 4, wherever you want. It's 60 seconds, let's finish it strong. Get set, 3, 2, 1, here we go. 4. 2. 3, 2, swing and relax. Give yourself time to get set. Pop it back or walk it back, jump it out or pop or tap it out. Pop it up, get set, here we go. Swing, 4. I don't want you to rush in and out of that swing, so give yourself time to get in and out of it. Pop it out, 4. 3, 2. Or again, if you want, take a deadlift, just stand up. 4, 3, 2. And you can do jacks. 4, 3, 2. Yes! Can we get one more? Make it good. 4, 3, 2. 1, swing and relax. Finish it. 4, 3, there's your time, 2, 1, stretch it back wherever you are, standing or seated. Sit back. Yes team, you did it! Press those shoulders down. You don't have to come all the way down, just if you're not here already, but let's slowly Come up to that halfway point where you can hang. Again, you can grab onto the wall or the floor, hands here, pedal your feet, whatever you can do to get that stretch. Come up halfway, roll through your back. Like I said, we're going to keep this cool down pretty short, so please get more of a cool down on your own. That was a doozy of a workout. I hope you felt it as much as I did. Let me know, leave me a comment. All right. All right. Again, as I always remind you, there are many ways to get progressive overload. It's not just about how heavy can you go or how can you go longer. We can get it through more time under tension, which is what we just did— muscle endurance, making those muscles work hard back to back to back. Let's take those fingertips down, let your head drop. Little stretch here. So get some more shoulder and back back glutes hamstring stretches if you can. And of course, check out all of the mobility and flexibility and stretch videos that I have. I know we all need more. Try to build it in if you can. I have a great 10-minute mobility series. Reach it up, reach it over. One big deep breath in and out. You did it! That was your full body fire with weights workout. Great job, everybody! Thank you.