21: Full Body Flow & Burn

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your full body flow and burn with weights workout. So this is a total body workout using both dumbbells and optional kettlebells if you have them. If you don't have them, just use whatever equipment you have available to you. We're not going to worry about circuits or intervals today. We're going to make this more of a flow. You will get breaks and you will have lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just with a march. We're going to get our bodies warm so you can march your feet, pump the arms, then we'll take it to a little roll of the shoulders. This is a quick workout, so we're going to do a quick warm up. If of course, you need more of a warm up on your own, please get it. Let's get one big deep breath in and out. Maybe one more time. Just like that. And out. Right here. Let's rol the hips into a little half squat. You don't have to get super deep. We're right here. Take it out, sit low and we'll get one more. Let's take the hands behind the head. We're going to do a hinge. Drive the hips to the back, reach it up to the top, drive them to the back, reach it up. So remember, you're driving your hips back, softening the knees. It's not a squat reach. Do here, two more. And right here we're going to take our hands down to the ground, if you can, and we're going to walk it back. So watch me first if you want, either here to here, here and here and walk it up. Or if that's not right for you, you can just tap it back, tap it back and bring it up. But if you're able, bend those knees, get low, walk back into that high plank, feel the core kick in, walk it in, reach it up and keep that going. So getting that stretch all through our hips, through our back, getting our upper body and our core ready to go, working through that movement. Also getting that heart rate up a little, right? And one more, if you're able, hang out down here into that high plank. If not, meet me down on the mat on those hands and knees. Either is fine. But again, getting that core warmed up and either from the knees or the toes, you're going to rotate out to one side. You can stay on the knees like this, alternating right and left or up on those toes in the plank again. Moving through the spine. Through here. Get one more each side back and walk those hands back and slowly roll it up. All right, Right through here. Tap it out and reach across. All right, so this is a flow workout. We are going to get some burn. We are going to be moving through without circuits or intervals or sets. So you don't have to worry about the clock at all. Let me worry about the clock and you just be here moving with me. That does mean you can go. You don't have to go your heaviest on weights. We will get likes, but I do want you to try to go heavy and you can always drop down if you need to. Again, we're only here for 25 minutes, so let's get it done. But it is going to be a little more continuous. We're going to start, we're going to build, so you will have options. I will always tell you, you can stay here or you can add on and of course, be where you are today. So this is your workout. You do you. If you need to take it slower, take more breaks or hit pause, totally fine. We are just here to move together. All right, so we're going to start with one heavy weight. I want you to be thinking of things. We're going to start with a side lunge, add a curtsy. We're going to add some rows and then some that we can do two hands together. So I'm going to go with my kettle bell right here. And we're going to take it, starting with a side lunge to my right. Your left will add a curtsy, we'll add some rows, then we'll get the other side in three, two, one. Here we go. So sit deep into that side lunge right through here. So we're going to keep it on this outside hand. If you feel better having it between two hands, you can. Because we're going to add the curtsy in a minute and we're switching some right side to left side. So be switching our focus right here. Two more, just your lunge, side lunge, and then feel free to watch me. We're going to go side lunge. I'm going to switch my hands, I'm going to go curtsy lunge. If that's not right for you, you can just keep the side lunge or you can do a tap back, right? But bending in this front knee, take it down, bring it up, drop low. So you're shifting from one hip, really get deep, push out of it to this, get low, push out of it, keep it going. And here, one more just like this. And then here's what we're going to add. Team, we're going to switch off those hands and do bend over, row. So watch me here. Side lunge, row. Switch it. Curtsy. Other side row. So you're rowing from the bottom of the lunge. Join me if you haven't already. Here we go. Side lunge, row. Switch your hands. Pull the weight up towards your hips. This is why I wanted you to go heavy. Right here. And switch. Step it up. Hip to hip. I know. Breathe. Right here. We got two more with the handoff. Then we're gonna stay on one side. Heart rate should be getting up a bit. Then one more just like this. And here. All right, team, so I want you to take it over into that side lunge. Hold it here. Watch me. We're gonna side lunge, row, shift. It's almost like a little pulse as we row. Catch your breath. We're going for eight. Here we go. Shift, row into the hip. Almost like you're pulling at that diagonal right here to here. Pull towards the hip, but keep your chest low. Whoo. Yes, you can. There's the burn in this flow and burn. Switch your sides to the curtsy. So other hand get low. And again. It's a little pulse down, a little row up. Chest stays low. Here we go. Down and up. Pull towards your hips. Squeeze in the back. I like to have this hand out to keep my back flat. Yes, you can. Four, three, two, one. Set it down. Catch your breath. Yes. We're gonna get that on the other side. But don't worry, we're gonna get a little breather first. We're gonna start with a windmill. So with your windmill, if you were going to the side lunge on the right, you're gonna go down on the right, all right, because we're gonna switch it, we're gonna get both, but we're gonna have either the weight up top down this way, or the weight down below. Either is fine. You're still going to get obliques. You're going to get shoulder mobility, core stability, and hamstrings. So let's take it here. Drive it up if you can, down in that windmill. It's a lot of core. Here we go. Remember, you're going to push through this back leg. You're spotting the hand, either the weight, the hand up top. If you have the weight down here, you're just looking up at the hand, working on that mobility, right? It's hard, cuz you're working hard. Right here. Here we go. Drive it up. Yes. Only getting one set of these, and we got three more on this side. One more. No, two more. Sorry. Told you. I'm watching the clock. I'm counting the reps. Go ahead and bring it down. Same thing. Other side. So again, you can have the weight low, you can have the weight high, but you're hinging. Small rotation. Arm up, big stretch and then bring it up. Lots of core, but lots of mobility, flexibility and strength as well. Here we go. Down. Push it up. I really have to concentrate when I've got it high. I hope we all are. But really thinking about the core, small rotation here, if that doesn't feel right for you, you are still going to get a lot of work done. Having the weight down below, I do that option a lot. You don't feel comfortable here. You can go a little lighter or just take it down below. You may find you can go heavier. Yes. Whoo. Two more right here. Straight up. Push through that leg. Last one. Relax. Stretch it out. I've told you guys before, my right arm is stronger on the press, but my stability is not as good there. So things to work on. Right? All right. We're taking it to that other side, so give yourself a second to catch your breath. Side lunge to start. Side lunge to curtsy. We add the row with each handing off, and then we hold it for eight. Hold it for eight. Then we'll get some water. All right? It's going to go quicker this time because you know what to expect. Crossing over into that side lunge. 3, 2, 1. Here. Push out of it. Take it down. Shift your weight into that hip and push. Yes, up. You can do it. And breathe. Yes, you can. Right here. Two more just like this. Then we're adding the curtsy. Here we go. So you're gonna hand it off, curtsy, hand it off. Side lunge. Right here. Here. Down and up. Get low into it. We got two more before we add that row. So really focus on the form of your lunges or your tap backs. You don't have to go as low as me doing what feels good for you. Breathe. Here we go. So curtsy, row, step up. A hand off. Side lunge, row, step up, hand off. Here we go. Down here and up. Get low and up. Remember, this can be any weight. Doesn't have to be a kettle bell. Heart rate should be getting up. Lots of muscles working. Two more, then we hold it out. Now, what I love about this flow format without our intervals is time moves fast. Right we are over halfway there. Lots of lower body, lots of upper body pull. All right, team, hold it here. Down and up for eight. Here we go. Drop the knee. Row it up as you push up out of the hip. Pull up towards the. Push up out of the hip on this side. Pull up towards the hip on this side. Four, three, two. Yes. Take it to that other side. Here we go. Get low lunge row. Almost like you're pulling across, right? You're still keeping that chest low. Still pulling towards your hip, but across. 4, 3. Yes. 2, 1. Catch your breath, team. Put that to the side. Oh, man. Feeling those legs. Glutes, glutes. Back obliques. Let's grab some water. Told you it's gonna move quickly. Breathe. Here we go. Take it back. All right, team, catch your breath. We're gonna take it down to the mat. Before we do that, we're gonna do one set of deadlift, one set of swing. All right, Again, you don't have to worry about the timer, but I'll time them. So your deadlift is here. Drive those hips to the back. Stand up straight. That is your prep work for your swing. Then we get our heavy kettlebell. Drive it up, let it drop. If you don't feel like swinging, just keep the deadlift. So heavy weights, if you got them. And then after this, we go down to the mat, we get a little breather, we work some upper push and lots of core. Shoulders, back. Core, engage. Drive those hips to the back of the hinge. Deadlift. Here we go. And stand up. So really feel that stretch as you go down. Soft bend in the knees. Press the hips to the back. Yes, you can. Right here. So again, this is the beginning motion of your swing. But if you're not feeling the swing today or you've never done it before, you can do this for that second round before we get a breather on the mat. Right here. Yes. Stand it up. All right, grab that heavy dumbbell. Mine is off camera. Heavy kettlebell. Let's grab this. All right, you can do the same thing again, or you can take one dumbbell or one kettlebell. Drive it up, let it drop. Drive it up, let it drop. Big push to the back of the legs, the glutes, the hamstrings, lots of core. Arms are along for the right. Here we go. Shoulders back. Dead lift or swing. Prep it. Three, two, one. Power up. Let it drop. Go hard on this, because remember, you got a breather on the mat. Core and upper coming your way. Here we go. Drive it up. Let it drop. Lock out at the top. Let your torso follow not lifting with the arms. Right, Here we go. 8, 7, 4, 3, 2, 1. Swing and relax. Pedal those feet. All right, catch your breath, team. All right, we're taking it down to the mat with one set of dumbbells. Maybe have a second set close by. Meet me down on the mat because we're gonna get some upper body push. We're gonna start with some core, and then we'll have a little bit of tries as well. Still upper body push. All right, down on your back if that works for you. You can start with just a little stretch, either grabbing on the calf or the thigh, bringing in one at a time, stretching the back of the legs, because we just work them really hard with that swing. And then you can keep just this. If this is right for you, or you take it to a core exercise. Right. It's your scissors. We're going to keep our feet flexed. And we're pulling in for two. I want you to think about wrapping the core. Tilt the hips towards the ribs. Button up your rib cage, and then again, you're getting the stretch as you pull in. If you want to keep keep your shoulders down. If that's a better option for you, take it there. We're going to add on as we go again. You can keep one foot down. Maybe that's where you want to be. Here we go. Take it up. Breathe. Let's take those hands behind the head. Can you cross? It's a cross. Scissors. Right? You can take it nice and slow. If you just want to do the upper, just do the lower that. We're to going two. Dig it up. Breathe. We're 8, 7, 6, 5, 4, 3, 2, 1. Grab those weights beside you. We're gonna stay right here. Bring them up. We're gonna get that regular press, press, but we're rotating. We're turning into the top. And then bring it down. Start here. Here we go. Up and in. Down and out. Yes, you can. And out. Breathe nice and strong. If you're feeling good about that, add a bridge. Bring those hips in, lift them up and down. Yes, you can. And here. Strong up, strong down. Here we go. Breathe. Lots of power as you come up and really connect with the core so you don't have to go fast. Told you we're gonna get through this workout fast. Even though it's hard, it's hard because you're working hard. And basically everything has around one set. It just might be a long one. Last two, last one. Bring them down. You can sit up Get a little stretch right there. All right, team, take it all the way back down, and this time, let's take it to a bicycle. So nice and slow right here. Your modification is a little march. You can always just do a march, but if you can, one leg out, one leg in. As you're ready, you can keep that going. You can add a slow bicycle right here. Take it in. You don't have to actually touch, but just getting the rotation through the core is going to make a big difference. Yes, you can. We've got 4, 3, 2, 1, and relax. Grab one of those heavy dumbbells or two of your dumbbells. And we're getting triceps. So if this doesn't feel safe for you, grab two lighter ones, or I'm going to give you the option of the closed grip. Press is just here. We're almost done right here. You can do this. Or one or two dumbbells. Take them back. Here we go. Down and up. Right here. Yes, you can. Strong through the back of the arms. Yes. Now, you can keep all this right here, or you can add a rotation. Turn your palms to the ceiling at the top. Here we go. Let's make them burn. This is your burn part of the flow. Because when we're coming back up onto our feet in just a minute. Yes. Four, three, two, burn. Relax. Yes, team, leave those weights right there. Join me in a plank position right here, team. So you have the option to stay on your knees if you need to, or bring it all the way up. We're taking it here. So, yes, you feel those elbows. You feel your tries. Let's keep those shoulders working while we work the core. Watch me. I'm going to slide back towards my toes and heels and then up towards my shoulders, sliding it back. Body salt up. If that's not right for you, you stay on your knees. You can also get a little stretch right here. But the idea, your core and your shoulders are doing the work, especially your core. But, yes, you're feeling those tries, too, because they were just working hard. Right hand up, hold it in the center. Drop your hips down for eight to the right. Seven to the left. Six. Keep it going. You can do this from your knees, too. Four, three, two, one. Stretch it back. Yes. Team up onto your feet. I know, I know. Here we go. All right, I want you to grab those weights, medium to heavy. Something you could do a bicep curl with. But we're going to start with a plie squat. We're almost done. Yes. Core, take it down once you're up. Join me here. I know we're gonna get some lower, add some core. We're gonna get some upper. All right, we're gonna finish strong right here. Squeezing up. I know those weights probably feel light. Your legs are strong. They can do more. Let's finish it strong right here. Watch the rotation of my torso. I'm gonna bring one arm forward, back to center. One goes to the front, one goes to the back. Yes. So we get a small rotation. If that twist doesn't feel right for you, you just keep the plie. But we get our core working while we're working our legs. And how about we add some arms? Curl the center? Yes. You can turn, plie curl. If that's too many parts, just pick one. Just do the bicep steps. Just do the legs. Breathe. Yes. Here we go. Up and strong. Can you hold it down right here? Hold those weights here. Lift the heels. Little calf raise, right? Yes. Turn them in, hold it down. Here we go. Down and up. Yes. Burn upper. Lower core is working just to stabilize. 4, 3, 2, 1. Yes, you can. Oh. Set them to the side. Team, I think we covered it, but I think we gotta sneak in one more bonus move before we close this out. And how about a swing? All right. I know those arms and legs are feeling it. Swing. Just like we did before we went to the mat or deadlift. It's up to you. This is the last thing of the workout. Told you it was gonna go fast. Here we go. Hips to the back. You can either do that. Deadlift. Back of the legs, keep the core engaged, arms engage. Or swing it with me. Let's get set. Three, two. Deadlift or swing. Here we go. Drive it up. Let it drop. Lock out at the top. Let it drop. If you're feeling spicy and you want to hand it off. If you've done that before, swing, hand off. You hand it off at the top. Let it drop, Hand it off. You gotta generate some more power. Again, I always suggest that if your kettlebell is starting to feel too light. Here we go. Up. 3, 2, 1. Swing. And relax. Ah, yes. Team, how do we feel? I know that went fast, right? But guess what? We covered it all. We got upper pull. We got upper push. Yes. We got lots of core, bicycle, scissors, planks. We got lots of hamstrings, swings, deadlift. We got lots of quads, glutes, inner outers, plies, curtsy, side lunge, quick stretch. Although we're keeping it short because I want to get you out of here. So bring it over to one side. So please, get some stretching on your own. Cool it down. Let that heart rate come down. Let your system down. Regulate. And of course, leave me a comment. Leave me a. Like, subscribe to the channel so I can keep making these workouts for you. Let me know how you're feeling. I know for me, again, sometimes I think, oh, no, there's no circuits. There's no timer I can watch. There's no, okay, that's circuit one. That's circuit two to. But the flip side of this type of a workout, which, if you've been with me for the long haul, you know, I used to do a lot of workouts like this, right. Is that it moves quickly. Little hamstring stretch right through here. So there's pros and cons, and that is why I always give you so much variety. Variety is the spice of life, but it's also workouts. Yes, we need repetition. We need repetition of movement patterns. We need repetition of those principal foundational movements. We need to get stronger in things like our squats, our hinges, our lunges, our upper pull, our upper push, our rotational movement. We want to learn how to stabilize as well as get that dynamic movement. But when we mix it up, get progressive overload in all the different ways, one, it keeps our brains happy. Right? We want to come back. It helps us build that consistency. Consistency. And it makes it tougher for our body in a variety of ways. So I'm always trying to give you variety. That's why your calendars always have a different workout on every day. Thank you so much for being here. Let's get more stretching on your own. One big deep breath in and out. You did it. That was your total body. No full body flow and. And burn with weights workout. Great job, everybody.