11: Total Body Burn with Weights

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body burn with weights workouts. Today we are using dumbbells and optional kettlebells if you have them to strengthen and sculpt your entire body in just 25 minutes. Of course, I'm going to give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just getting our muscles warm. We're going to keep the warm up short so we can keep this workout short. So of course, if you need more of a warm up or cool down, get it. We can march and roll those shoulders so we get some blood flowing. We get our bodies core temperature up and ready to move and we move a little bit, get a little mobility before we add those weights. You can see behind me, I have three sets of dumbbells and two sets of kettlebells. If you only have dumbbells, just use that. If you only have kettlebells, totally fine. Find what works for you, what you have available to you. Let's take those arms up to an eye and then hinge your hips to the back so we get shoulder mobility and then through the core and the lower body. So I've got my 10, 15 and 20 pounds dumbbells today and my 26 and 35 pounds kettle bell. I'll be alternating between dumbbells and kettle bells. But again, you can use whatever works best for you and you have available. Let's take the arms out to a nice big T for shoulder mobility while we step out into a little side lunge. You don't have to get super deep, but just to open up the chest and open up the hips. Within this workout we have two quick circuits, quick little bonus circuit. So it's gonna move fast, I promise. And we are going to add on. We have two quick circuits. One more right here. Take those toes out, why with the arms? And then squat it down. So two quick circuits that have three moves. Some of them are compound, some of them are upper body, lower body and core. But within all of them. Let's take those arms out right here. Roll the shoulders, stretch your back. We're gonna progress so you have 40 seconds of a little bit of a back to basics. You can keep it there for a second round. You have 30 seconds where we add something on. Same move, but a little different. Let's roll those hips right here. And then we have a 20 second burn round where we will make it even more intense but short. So going down in time, going up in intensity, it's gonna go by quickly. Go ahead and take it right here. We're gonna step those legs back and reach those arms, opening up the hips this way. So again, you always have the option to keep the first back to basics round. But if you want to add that intensity, you can hold it here, and if you're able, drop it all the way down. Open up to here. World's greatest stretch. We're going to reach under and up. Throughout this workout, I will encourage you to be where you are today. So that's where you are in your journey and also just how you're feeling today. Go ahead and step that up. Same thing. Other side. Again, you can just hold it here, or you can drop it down, reach it up, under and up right here. And if you're able, meet me down on the mat into a high plank or an all fours position just to warm up through the core. And we're just going to get a little child's pose, and you're either coming up to all fours or you're coming up to that plank. Child's pose. Knees or toes? Either one here. Last one. And go ahead and walk those hands back slowly. Make your way up. All right, so let's tap and reach. First circuit, I'm going to be working with my kettlebell, but you can also be working with a heavy dumbbell. I actually might switch to a dumbbell on some of them. Let's reach it over here. So again, first round, back to basics. 40 seconds. And then as we go through a second and a third time, I will give you some options. All right, so first we're gonna grab a heavy kettlebell or two or one heavy dumbbells, and we're gonna take it right here. We've got our goblet squat and our curl. So we're holding our weight here, toes out. We're gonna sit low at the bottom, we're gonna curl, and then we're gonna stand up. Are you ready? Grab that weight. Shoulders back. Core engaged. Let's do it. 40 seconds. So if you got the kettlebell, you're holding it by the horns on the side here. If you have two dumbbells, you can just have them in the center. So we're getting lower body and upper body together. So we're starting with that compound movement. But again, pretty basic. If this doesn't feel right for you, you can always do the curl at the top, squat at the bottom, Come up out of it, and then curl and. Yes, last one and relax. All right, so now we're going to take it to an alternating row. I'm actually going to try to use my heavy one, but we're going to keep that kettlebell on the ground. If you're able to keep the weight on the ground, we're taking it here. Nice and wide row and then switch. If that's not right for you, you can just alternate dumbbell or kettlebell. Here we go. Alternate that row. But I love to get it from the floor because we get our back working from this hinge position. We have to pull a little bit further, and then we get the stretch as we go down. But if that doesn't feel right for your back, if you feel like you're straining or you're not able to keep that low back in alignment, can always alternate just a regular row. Right here. We're gonna move this to the floor later. I'm gonna switch to a dumbbell because it just makes it a little easier to keep it closed and relax. All right, team, now we're taking it to the mat. It's a dead bug. If you need to do this standing, you can modify it this way. Otherwise, let's take it here. Your dead bug is opposite arm, opposite leg. If you want to do a little march, that's another way to modify. But both feet up, hands up, tuck the pelvis. Here we go. This is often one of my foundational moves. I love it so much because it might look easy, but if you're really thinking about moving from the core, having your core create the movement, it's actually challenging, Right. It's a great option for any fitness level. And then as you get more engaged, you can really press that. It looks like a super simple exercise, but can really get the court working hard. Last one and relax. All right, back up onto your feet. We are doing it all again. You can do exactly what we just did, or you can take the next option, adding a little intensity for our curl. Here's what we've got. It's a clean. So with your kettlebell, you're gonna toss it, catch it to yourself. Clean, sit low, drive up and down. If you have those dumbbells, your clean is here. You're squatting with the weight racked and curling at the top. So we're switching. Are we ready? Let's do it. Clean, sit up and down. So it's 30 seconds only this time, but we're adding a little power again. You can always just do back to basics, squat and curl, right? You don't have to. Yes. And here, take it up and Breathe one more and relax. All right, team, so this time with our weights, I'm gonna switch to a dumbbell because here's what we've got. We're gonna do a row and a pop back. So we're gonna go here, here. Either walk it back or jump it back, all right? Doesn't matter if you walk it back or jump it back. If that's not right for you again, just keep that alternating row like we just did. Are you ready? Here we go. Pop it back, pop it in. Right here, flat back again. Walk it or pop it. And here. Then getting flat. You can always just do the row. You remember, you don't have to add this pop back. Do what gives you the best form, best range of motion. 3, 2, 1. And relax on your back into that core. You can keep just the dead bug or you can add a bicycle to it. All right, so we are getting it done. Down on the mat. Tuck the pelvis. If you want to keep the march or the dead bug, go for it. Otherwise, hands behind your head. Bicycle. Here we go. So we're just adding rotation as well as some flexion in the core, right? Whereas when we just do the dead bug, we're keeping our spine stable. It's a stabilization exercise. It will strengthen your core. But here we're adding the movement, right? Dynamic movement pattern. And then we got one more. We got our 22nd round coming up. I think you're gonna like it. Three, two, one. Hug the knees. In. All right, team, bring it up. Last time through, I'm gonna go back to my kettlebell for this. I'm gonna hold that squat and I'm doing that curl. 20 seconds only. You can do it. You're getting both. If that's not right, you just keep it. Squat, curl, or clean and curl. Are we ready? 20 seconds. Get ready. Get low. Here we go. So trying to keep the weight in the heels, even though it feels like because it's not a lot of time, it's a fast round, but we're still going to go slow with it, right? All the way down, all the way up. Weight and heels. You can do it for five more seconds. I know. Three, two, one. Boom. Oh, yes. All right, this time again, you can keep your regular row, or we're taking it from a plank. It's just a plank row, which we've done a million times, or you can be on your knees and just rowing from here. 20 seconds. We're not coming up out of it. We're gonna keep it down. 3, 2, 1. So either full plank on your knees like this. Pull the weight towards your hip or on your knees. And a regular alternating row from the ground. Yes. Three, two, one. On your back, team, this time, our progression, we're gonna do scissors bicycles. So your legs are doing one down and the other. You got the bicycle there or dead bug or regular bicycle. Last 20. Here we go. Straight legs. Really think about lifting through the core. It's not our legs and our arms moving, it's our core creating the work. Nice and deep. Then we get a quick breather. Round two. Yes. Three, two, one. Hug them in. On your feet, team. Let's grab some water. I know I'm feeling too. Quick sip. Round two, similar format, same format. Here's what we got this time. We really do have a lower and upper and core core. So we're going to start with a deadlift. Heavy dumbbells here. Round two and three are going to be a swing, so we're sneaking in those swings. If you've never done a kettlebell swing or a dumbbell swing, just keep it with the deadlift. Then we're taking it down on our bench or the floor. We've got a press. Then we'll take it to a close grip press and tries and just tries. Then we got some versions of planks. All right, so hang with me. We're starting with the deadlift for 40 seconds. Super. Back to basics. So you can keep this the whole time or you can add the power if you want. Shoulders back, core, engage. Those weights go right down the front of the legs. Hinge hips to the back. Let's do it. Stand up straight. Keeping my shoulders packed so pulled back and down nice and tight. Even as I lower down, I'm not letting those sh, sh. Shoulders or low back round. When you start messing up your words, you know it's a good workout here to here, right here. And breathe. Then we're taking it down onto the bench or onto the floor, and it can be either. If you don't have a bench, you can just join me on the floor after this. Breathe. Last one. And relax. All right, team, on the bench or on the floor. This is your regular press. So you got those dumbbells. You're going to tuck the elbows in, you're going to press up and in. So I'm going to go with these twenties. Try to go heavy on this one if you can, because you may want to go a little lighter as we add the triceps. But this one is your regular press. Big compound movement, strong core. 3, 2, 1 and up. If you got the bench, you got more range of motion. So let those elbows drop down either way. Remember, those elbows aren't all the way out, aren't tucked all the way in. That's coming up when we add some triceps with it. Yes, you can. Nice and strong. Oh, yes. Five, four, three, two, one. Set them down. Meet me on the mat. If you are not there already, we're coming into elbow plank. So this one, you can do what I call plank singles. You know I love them. You're gonna tuck your core. You're going to use your core to lift here to here. Not pushing up and down using your core. Or you can just hold the plank, knees or toes. But we're here. Big inhale to expand, exhale. Use your core to lift to the knees, then the toes. Here we go. And your goal with this plank single? I know it's a little hard to master if you haven't done these with me before. If your goal is to not push at all through your upper body or your lower body, your core is lifting and lowering, so your core is pulling you up. Once you really get the concept, you feel it so much more, right? But in the beginning, it feels like, oh, that's not. That's not hard, right? But lift one more. Ah, yes. Relax. All right, team, so back up to the top. Totally up to you. If you want to keep the deadlift, keep the deadlift. Otherwise, if you've done a kettlebell swing before or you want to try it, you're familiar with it, we're gonna hike it, power it up, let it drop right through here. All right, we got 30 seconds this time. Then we're back down on the bench, back down to the floor. I know this is a lot of up and down in this workout, but remember, that's how we improve our mobility. Here we go. Power it up, let it drop. So you're using the back of the body to power that kettlebell up. You are not lifting with those arms. And again, you can still keep the deadlift that we just did. You do not have to take it to the swing unless that's right for you. Let it drop. Three, two, one. Swing and relax. All right, back down on the bench. This time, you may want to go a little bit lighter. I'm going to go 15 square, close press, tricep extension, and then back down. I'm gonna go 15s. And then our last round, our 22nd is only tries. I may drop to tens for that, but I'm gonna try this all right, so join me down on the mat. Looks like this. Close up and tries. Join me here. Here we go. Elbows down. And if you don't feel like doing the tricep extension right there. Just keep the close grip press. You can just be right here. You're still going to feel the triceps. Right? But if we add right. Yes, my right one is. My left one is stronger on this. It's so funny to me. Last three, two, one. Ah. Relax. All right, meet me on the mat again. Once these get going, they go quick, right? All right, so now we're gonna add a little hip dip with our plank. So we're in our plank. You could be on your knees if you need to, and it'll just look like this. Or we're dropping the hips. Back to center. Core is doing the work. 30 seconds only. Strong, stable foundation. Let's bring it up in three, two, one. Holding it here. Little hip drop. Back to center. You know, I love this one because we get the obliques working, we get that movement, that rotational movement that we do in everyday life, right? So we want it. We need it. Take it here and up. Yes, you can. Five, four, three, two, one. All right, team, last time through, 20 seconds only. You can just do your deadlift, dumbbells or kettlebells, or you can take it to the swing. All right, I'm gonna do the swing one more time because we Love a swing. 20 seconds. Get set. Core engage. Shoulders back, swing or deadlift. Here we go. Let it drop right here. We're already halfway there. 10 seconds to go. Make them good, make them strong. Whoo. Up, three, two, one. Swing and relax on the bench or on the ground. This time it's just triceps. If you don't feel like doing that, take it to just a press. But if we can, let's isolate the back of the arms with those tries, and we're gonna get it done. Little burn, back of the arms for only 20 seconds. Modification is right here. Shift them back in 3, 2, 1. And up. I know feeling easy in the beginning, but I know I'm gonna feel it. Yes, yes, you can. Keep it going. Three, two, one. Aha. Relax. Last thing. Any of those planks. Plank singles, plank, hip dip, or if you want, with me, plank jack. So you're just jumping or walking it out from that plank position. 20 seconds. We got it, team. Hold it here. Bring it up into that plank. You can hold it, you can dip it, or you can jack it. Here we go. Nice and light on those knees. Landing Soft again. You can also just tap it out or walk it out. Walk it in. Either way, you got five seconds to go. Three, two, one. And relax. Stretch. Breathe. Catch your breath, team. Quick set, sip. Those are our two circuits, right? We got it done. Heart rate's up, but I think we got time for a bonus move. What do you guys think? In fact, let's make it a bonus circuit. We'll make it quick. All right, 40 seconds. Right side and left side. One weight. I'm gonna go dumbbell, curtsy, lunge, and if you can, press, if you want to add even extra little twists so we get the core and then press. So one heavy weight dumbbell or kettlebell. Right side, left side. Then we'll finish with some core. All right, team, here we go. We've gotten some upper body push with our press with our tries. We got our upper pull. We got our lower. Let's get it done. We'll isolate one side. You can always just tap it back if you don't want to get as low. Here we go. 20 seconds. Bring it up. Little twist for core. Strong push out of that leg. Yes, you can. Here to here. Trying to get low with it. Twist and up. The twist is not right. Just keep it here to here. Right. So close to being done with this workout. Can you hang with me? I know you can. You showed up to work hard, but get it done fast. 3, 2, 1, and breathe. Catch your breath. Same thing. Other side. So upper body rotation for core. Upper body push low in the the legs with that lunge. Take it here for 3, 2, 1. 40 seconds. And up, up. So we are getting a little bit of a bicep curl into a press, right? Even though we got those curls in that first circuit, it. Yes. Low to high. Here we go. 10 seconds. 3, 2, 1. And relax. All right, team, this is it. 30 seconds. Only mountain climber. Whatever you got, you can do standing low impact, standing high impact. Down on the mat, hands on the bench of the wall. Whatever you got. We got 30 seconds. Join me here. Three, two, one. Drive them into your chest or cross them. You can run them, you can walk them, you can tap them. Whatever you need for you and where you are far at this point. But this is the last thing, team, so let's make it good. Drive them in, drive them in. Stay tucked in that pelvis. Support it up through those arms. Cross if you can. We got five seconds to go. Four, three, two, one. Relax. Press those shoulders down, side to side. I know. Yes. Team. Up on all fours. Roll through. Cat Cow. How is that heart rate? Are you feeling it? I know I am. Roll back onto your feet. Come up halfway. Get a little petal. Slowly roll it up. Take your time. We're gonna keep this cool down pretty short, so make sure that you get some more stretching on your own. You get some mobility and flexibility within your day after this workout, within your week. Stretch it over. Leave me a comment, let me know, how did you feel after that. These short workouts, they move fast, right? But you are done before you know it. In these short workouts, you can absolutely get it done. I know there's a lot of talk out there about how you should be training, how long, how heavy, how intense. You can get really specific. There's lots of different things. And listen, I love that kind of training. But at the end of the day, it is about what gets you moving consistently. And you are here. If this is what gets you showing up. Short workouts where you can get your heart pumping, you can get your cardio, you can get your strength, then that is what it is about. If you have very specific goals and you ask me as your trainer, what should I be doing, I can tell you. But at the end of the day, it is about consistency. It is about what keeps you showing up, what keeps you healthy, healthy and strong. So you're still progressing, but you're enjoying it or you at least, at least you don't hate it and you're feeling good after you're done, right? Leave me a comment. Leave me a like. Subscribe to my channel. Spread the word so we can keep doing this together. Let's get one big deep breath in and out. You did it. That was your total body burn with weights workout. Great job, everybody.