13: Legs & Core Sculpt | 25 Minutes Lower Body & Abs Workout with Weights!

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your legs and core sculpt workout. In this workout, we're going to be working with weights and bands. I'll be using kettlebells and dumbbells and some mini bands. You use whatever you have available to you. You can even just keep it body weight. We're going to get strength and sculpt and get our heart rates up all in this workout. And of course, I'll give you options to work to your level. Are you ready to. Let's do it. Let's start just by getting our muscles warm. We can roll through those shoulders, march our feet. It is a lower body and core workout, but we're going to get a quick, dynamic warm up. Of course we're going to keep it short because this workout is short. So please get more of a warm up on your own if you need it. We're gonna roll through those hips right through here, nice and slow. You can keep them low or you can take them a little higher and then let's add a little squat to that. So roll through the hip, squat it down. So the way we are working today is a sculpt and a strength round. So we're going to start with back to basic strength. And really this entire workout is back to basics. So no fancy combos. We're just going to start with strength, where we really go heavy for 40 seconds of work, followed by 20 seconds of rest. Let's step it out. Side lunge, right through here and then we will separate those same moves out, right side and left side. So sometimes it'll be intuitive, like we're alternating a lunge and then we go right lunge, left lunge. Some times, especially with our core stuff, it'll feel a little different, but we're going to switch out. Right side, left side, hold it here for a sculpt round when we're really gonna go for it. So still go heavy, but it's 30 seconds. We'll make a few little adjustments, but it's really just back to basics. Just unilaterally right side and left side. Let's warm up through our back, flat back down and then round it up. So the good news, no crazy combos, all back to basic strength. But that second round will isolate a little bit more. So you can still go heavy, but we'll get right side, left side. Let's take it right here. Roll through the shoulders. Of course, I'm going to encourage you to be where you are today and you do you, this is your workout, so make it work for you. Challenge yourself. Let's tap them back right here. But in a way that is good for you, where you are in your journey and just where you are today. Let's hold this here. Open up the hip. If you can take that hand down, reach it up. World's greatest stretch. Little reach through. You can even drop that back knee if you want. And then you can either step it back up or step it back to that plank. Take it here, open it up, reach through right here. And then if you can, go ahead into that high plank. Just holding that a little forward and back. Drop the hips side to side. You can also take it to the knees and then walk your hands back. Go ahead and slowly roll. Roll it up. Let's tap and reach. All right, team, so here's what we've got again. First time, we'll be alternating. We're gonna start with something heavy. We're going to start with an alternating side lunge. So if you are able, let's go one heavy kettlebell or two heavy dumbbells. You can also switch in between. All right, so I'm gonna go with my two heavy dumbbells. And we're alternating right and left here. Step through, and then other side. Grab those weights. 40 seconds. Here we go. And here. Now, of course, you can use one dumbbell, one kettlebell, or just keep it body weight. But what I want you to think about is stepping out wide, Shift your weight to the side, step up and through. Shift your weight to the side, step up and through. If that feels like too much, you can also just keep it stationary where you go here to here, that's always an option. You don't have to step in and out. I do want you to get low, drive the hips to the back, and again, shift into that hip and relax. Set those weights down. Now we're going to grab a mini band if you have it. If you don't have it, you can hold on to a weight. But we're going to step out, squat in the right, step out, squat in the left. If you have the mini band, let's go ahead and put it at our ankles. So calf. And we're stepping out right and left with the squat. So we're here. Don't worry if you don't have a band. It is not required for this workout. It's just going to give us a little extra on that resistance. And again, if you wanted to keep it little step out, squat here, you can add some weight to it, but I'd rather you focus on getting wide so it's not a side lunge. Our muscle memory probably still wants to do the side lunge. Right. We've grouped these intentionally in a way that you get similar movement patterns in each. Breathe. Step out. One more each way. Yes. Free. All right, so if you have that band, bring it down with you onto the mat. We're going to take it to a bicycle crunch. Now, if you want to keep this standing, you can be here. If you want to keep this without the band, join me on the mat. We're going here. Slow and controlled. If you have a band, watch me here. Put it over your feet. Separate out that feet to keep the hips working. Again, grouping these in a way that they play off of each other, and then you're pulling in while you push out. So it's a slow bicycle with added resistance. If that's not right for you, keep it standing, or just bring one knee in in a march. 3, 2, 1. Here we go. 40 seconds, then we're going to that 30 second round, team, where we sculpt it and where we sep it out, separate it out right and left. I think you're gonna like it keeping those feet wide. So again, we keep that resistance. Feel that in your inner and outer right. And then as we twist, we're really pulling in for the core, and we're pushing out away from each other. So they're working against each other while you stabilize right in the middle. Right. I know it's a lot of things to think about, but I want you really just to think about that deep core. 3, 2, 1. All right, team, back up on to your feet. Keep that band close by. Here's what we got. 30 seconds, right side, side lunge. 30 seconds, right side, left side, side lunge. Then we'll grab that band, we'll do our step out right side, step out left side, right side, left side with our bicycle. All right, so I'm gonna go. I'm gonna switch gears to one heavy kettlebell for my side lunge. You can do what's best for you. We're gonna try to do them back to back, back, right and left. If you're stepping into it, you can cross that weight to here. Shift your weight again and push out of it. If you'd rather keep dumbbells, that works too. We got 30 and 30. Three, two, one. Here we go. Step it out. All on one side. Drive the hips to the back. Shift your weight slightly forward. So it is a slight hinge, but it also is A squat motion, right? So here. And then you're also shifting your weight towards that hip. So you can push out of that hip. Yes, you can. Five seconds. If your hands need a break, set it down. Give you a little 5 second breather. Then we go right into that other side. 3, 2, 1. Right here. Yes. So sculpt round, really. Just isolating one side. And again, if you need to, you can keep it just a stationary. Shift your weight right here. Yes, you can. I know. Three, two, two, one. And breathe. Yes, team. All right, now we've got it. Right side, left side. With our band. If you have the band this time, let's put it above our knees. If that. If you don't have the band, no worries. You can do this with or without a weight, but we're going all on one side. Step out into that squat, get low. Not a side lunge. It's a step out. And here we go. And here. Now what I want to encourage in you is that you really push the knees away from each other, right? Core stays engaged. And I would rather you pick up a little speed than go super heavy on this one. So if it's better for you to take that weight out of it, you can. Let's get. Last five seconds. Just tap, tap. Yes. Three, two, breathe. And down. Catch your breath, team. Same thing. Other side. Last five seconds, we're gonna really tap. Here we go. Step it out, step it in, step it out, step it in. Yes. You can push those knees away from each other. Yes. Get wide. You can do it. Can we tap it out right here? 5, 4, 3, 2. Burn. Sculpt. Yes. Team, meet me on the mat. Here's what we've got. One side. Side bicycle. If you need to. You can do it standing cross one side. You can do it with or without this band. There is my shoelace. Go ahead and bring it down, team. We got right, we got left. If you have the band, it's above your feet and we're just going one side. So a lot of core control. Push in, push out. And then we'll do some pulses in our last 10 this time. Here we go. In same side. I know it's tempting, but I want that other leg to have a slight bend, but not coming in yet. Right here to here. Pull in with the knee, push away with that other leg. And are you ready, team? Let's pulse, pulse, pulse. A lot of things pulsing pulse. Pulse the knee in. Pulse that leg away and pulse that cross. 3, 2, 1. Go right into it. Here we go. Because you Can. It's hard, I know, to keep it isolated on one side, but this is where I want you to use the resistance. Really use that. Pull and push. Yes. Are you ready? Draw those pulses. Here we go. 10 second pulse. Pulse the knee in. Pulse that foot away. Pulse that cross. 3, 2, 1. Relax. Core, inner, outer, all of it. Up onto your feet, team. All right, to close out this circuit, number one, we're gonna take it to our strength round. Dead deadlift, our power, our sculpt round with a swing. If the swing is not right for you, you can keep the deadlift. So I'm gonna go heavy dumbbells on my deadlift. And we've got 40 seconds. Join me here. Here we go. Hinge. Stand up straight. So remember your deadlift, you're driving the hips to the back. Standing up straight. Hinge. And up. Right here. Shoulders pulled back. Squeeze those armpits, keeping the weights close to the front of the legs. Warming up for our swing? Yes. Team, 10 seconds. We got more coming up. Three, two, one. And relax. Set those weights to the side. All right, team, you can keep that same thing, or you can take one dumbbell or one kettlebell and do a swing. Remember, you're going to power it up. Lock it out of the top. Nice and straight. Let it drop. Power up, lock. Let it drop. Power. Lock it out. Let it drop. If I say it three times, you're gonna remember, right? Here we go. Hinge, deadlift, or swing. Let's do it. Using your breath to help you know when to lock out. As you big exhale, you're locking out in the core, in your back, and certainly in your knees, your hips, your glutes, your hamstrings. You can let that chest drop to get low, but you're keeping keeping those eyes up. Get a lot of power from the back of the body. Three, two, one. Swing and relax. Pedal those feet. Team, how about we get a sip of water? That is your first circuit. We only got two, so let's keep it going. Team, here we go. Same idea with circuit two. Just some different exercises. All right, we're gonna start alternating your lunge. Then we're gonna take it to a deadlift again. I know we just did it. Then we're gonna do a plank pull. Then we'll go regular lunge. Right and left kickstand deadlift. And right side, left side. So go ahead, grab those weights. We're gonna start alternating your lunge. Then when we switch it out, you can decide if you want to. Want to do a regular lunge or a reverse whatever is best for you. Shoulders back, 40 seconds. Here we go. Alternating. So you can reverse it. You can make it more of a tap back if that is better for you. Maybe getting low is not as right for you. You can hinge forward a bit. Push into that front heel. Yes, yes. Team, get low drive out of that front heel. Remember, it's okay to hinge forward a bit. We just don't want to round in that low back. We want to keep our core engaged. 3, 2, 1. And relax. All right, team, so I want you to hang on to those heavies. We're taking it in that regular deadlift, just like we just did. All right, I know you're feeling it. Hinge. Try to go heavy in the front of the legs, because when we switch it, we're gonna do a kickstand. All right, Grab them here. Pull from the ground. Here we go. So a true deadlift, your starting point is actually at the bottom, right. If you think of here, and then lift it up. So hips to the back. Remember, it's like you're shutting the car door. It's not a fold forward. It's a hinge driving those hips to the back. You can decide. Maybe you want to take your feet a little wider. Since we just did one and we got a kickstand coming, that's where we'll isolate right and left, but give you a little bit of balance. Hand up. Yes, team. Three, two, one. Set them down. All right, team, we're going into a plank. We're going to pull that weight through. If the plank is not right for you and you want to do standing, you can cross right and left, or you can take that plank on an elevated surface or on the wall. But join me here. We're in our plank position. You can also be on your knees, and we're pulling that weight across. So go ahead and zip up that core. Push up out of it. Here we go. Right here. It's 40 seconds, so I want you to think about that good form the entire time. Staying lifted, trying to keep your hips square. Yes. You're gonna move a little bit, but I want tight in those legs. Tighten your glutes and lift it in your core and making sure that we're not shifting the weights. Right here, right here. Here we go. Yes. 10 seconds. Strong core, sculpted core. 3, 2, 1. Stretch it back. All right, team, up onto your feet. So here's what we've got. We're gonna isolate our lunge. If you want, you can do a one lunge into a curtsy or just keep it a regular lunge. I'm going to switch to one heavy kettlebell to make my core work a little differently. But it's totally up to you if you want to keep two dumbbells or one kettlebell. We got right side, left side. 30 seconds. 30 seconds. In 3, 2, 1. Only the right one. So right foot forward, left leg stepping back. If you want to alternate right and left or alternate regular and curtsy. Now watch what happens. As I have the one weight, it's pulling me a little bit, right? So that is where that core stability comes into play. Can use this hand for balance. If you need to drop it low burn. 3, 2, 1. Give your hands a break. Get set for that other side. Again, you can just do regular lunge, or you can do one and then cross over for a little variety. In 3, 2, 1. Back and curtsy. Getting low. I know it's only 30 seconds, but I don't want you to rush this one. And here. Yes, you can. 10 seconds. 3, 2, 1. And relax. All right, team, into our kickstand deadlift. So again, you can keep one heavy. I'm gonna go with the kettlebell, but we're staggered dumbbells or kettlebell. You're gonna hinge. You're gonna going to press it up. If that's not right for you, you can keep the regular deadlift the entire time, but it's not a lunge. It's a hinge. Let's do it. Here we go. 30 seconds. One or two dumbbells or your kettle bell. If you have two dumbbells, you can have them right here. Watch what my hips are doing. They're driving to the back. And even though both knees are bent, I'm not doing a lunge. It's just a soft bend into that hinge. Forward. Should really feel that glute back of the leg. I know. Three, two, one. Stretch it out right here. Same thing. Other side. Let's get it done. Core engaged in three, two, one. Here we go. And up. Hinge forward. Both legs are giving you the stability, but that front leg is taking most of the work. Go heavy because you can. Right? And burn. Ah, yes. Five seconds. Here we go. One more. Boom. Relax. All right, team, so now we have that plank. Here's what I want. Why not? Let's get 30 seconds, and if you have the band, let's go. Right side, left side in a side plank. No pull needed. Unless you want. We're going to come up and. And down so we get A little extra hip cuz it's legs and core sculpt. We get that oblique and then we get it all in. So join me here with or without the band. Opening up the hips. Here we go. Open and twist. Don't worry about how high you get, especially with that leg. It's a tough one. You can do this without the band as well. Breathe. Take it up. I know. Burn. Yes. So close to finishing out this workout. I love a quick back to basics. Right, last one. Swing those legs around. Other side. O glutes. Right. Even without that band, you're going to feel those glutes. We're going to lift. Open up for the clamshell. Lift up for the core. Into that plank. Plank. Little twist if you want. 30 seconds. Here we go. Out and in. Trying to use your core to lift. Imagine that you're lifting from the side. I know it's tempting to really push, but lift on the core, right? Take it out. Bring it in. Yes. Here. Up and down. Three, two, one. Relax. Take that off. All right, team, you know what? I think we should just finish this out. Not with the bonus move, but with one more swing. Why not? I know. Look at that clock. We were really getting it done. Back, back to basics. Little bit of burn. Isolating right side and left side. And then finishing with a swing. Let's do it. So here's what we got. We're gonna hinge, power it up, lock it out. I want you to go heavy. Dumbbell or kettlebell. If that's not right for you, just do that deadlift or a squatter lunge. You pick one last time. Let's finish it out. Strong team. Then this lower body sculpt is done. Here we go. Prep it. 3, 2, 1. Power. Let it drop. Lock it out. Let it drop. Now, if you're comfortable with this and you've done the handoff swing. That is a way that you can increase that intensity. Maybe you're feeling like, oh, my one kettlebell is not really heavy enough. If you feel comfortable with that hand off, you hand off at the top. Let it drop. Top, let it drop. That's a way to make it feel heavier but still maintain good form. Hinge power. Hinge power. Drive it up. Three, two, one. Swing and relax. Yes, team. You did it. Pedal those feet short and sweet. All right, I want you to bookmark this workout on a day that you need a really good lower body, but you want to keep it heavy. You don't want any crazy compound movements, right? You know I love them, but we don't always need them. It's nice to have sets where, you know you're just doing one thing. Let's stretch it out. Right here, you're just doing a squat. You're just doing a lunge. You're just adding the band so you can go heavy and you can really go for it. And then round two, a little bit shorter, but a little bit more intensity because you're adding just right side or just left side. Right. We love that. So remember this. Bookmark this workout, save it, don't forget to like it, and leave me a comment. I always love hearing from you. Did you feel it? Were you able to go heavy? I love when you guys say, I was finally able to use my 35 for swings. I love hearing your stories and how you're feeling at the end of these workouts. So leave me a comment. Don't forget to subscribe to the YouTube channel. Shake those out to reach those arms up. Little stretch for our core. And of course, check us out over on the BodyFit by Amy app in the BodyFit Athletic Club. We would love to have you join us there for all the extras. And that's where you get access to me and our dietitian. I love connecting with you through these workouts. Thank you for showing up with me today. Thank you you for being the reason that I want to show up. Let's shake it out. Get some more stretching on your own. Let's get one big, deep breath in and out. You did it. That was your legs and core sculpt workout. Great job, everybody.