25-Minute Total Body SummerFit with Weights - SCULPT DAY 21

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your total body summer fit with weights workout. Of course, you can do this workout at any time, but we are closing out our summer fit program with sweat, shred, and sculpt. We're going to be getting all of those within this workout. And of course, I'll 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 bodies warm. Let's march. Let's move those arms. You can just pump the arms or roll the shoulders. We're just gonna get a little blood flowing, get the muscles warm, get our body's temperature up, and, of course, get some movement, prep some mobility work before we add those weights. But we're gonna keep it short because we're gonna get out of here in 25 minutes. Let's roll those arms a little bit bigger to the back and then to the front. Working with weights today. So D or kettlebells or both if you have them. And then there is one little place where we are going to add an optional mini loop band. No big deal if you don't have it, but if you have it close by, we will keep it right there. All right, team, I think you are going to like this workout. We are bringing it all together. So if you've been following our summer fit challenge, we had a month of sweat. Let's take it right here, where we got our heart rates up. We got full body strength, but we focused on high intensity, on getting that cardio. Then we had shred, where we were focusing. Let's roll through the back on that strength training, on bringing in the strength. Then we had sculpt, where we put it all together with these shorter workouts. So today we're getting all in. We're going to have three rounds of an exercise or a compound move. We'll have slight variations on each one, but Your first is 30 seconds of sweat. So sometimes that'll be with the dumbbel. Sometimes it'll be body weight getting the heart rate up. Then we take it. Let's squat and hinge right here. Sit low. Then hands behind the head, hinge. Then we take it to 40 seconds of shred. We add the strength in, and then we have 60 seconds of sculpt. Putting it all together. So again, they all three of those rounds will be similar or similar muscle groups. Maybe not the same exercise, but get the heart pumping, get the strength. Put it all together together. I think you're gonna have A good time. And of course, you know, I'm gonna give you options. So let's take it right here. Let's take those legs back, open it up. I will give you options to work to your level. I'll remind you to be where you are today. So that's where you are in your journey and also just where you are today. So you do you. This is your workout. Speaking of, you can stay right here just for that little stretch, or if you want to take it all the way down, reach it up and reach through you. Do you your workout. Find what's challenging for you, but also what is doable for you. Go ahead and step it up. Same thing, other side. Step it back, open up the hips and hip flexors. You can hold it here or if you want, drop it down and reach through right here. If you're able, take it back to that high plank. If that's not right for you, you can take it down to the knees. We just want to get that core working. If you're on your knees, just come forward a bit. Core engage. If you're here, we're going to sit back, child's pose, all the way into that plank. So child's pose to forward on the knees or child's pose plank, just to get the core working. And then we are jumping right in. One more Walk those hands. Back pedal your feet. Hamstring stretch. Slowly roll it up. All right, team, so tap it out right here. Here is what we've got. We are starting with 30 seconds of a sweat move. So with the first one, we're getting versions of squats and we're getting versions of. So let's bring those hamstrings here. We will have a little bit of time in between to transition, but we're going to keep it moving. So your first one, we're going to do a side squat. It can also be a shuffle and then one dumbbell. You're going to do that little heartbeat press. So watch me here. Grab one weight, something kind of medium. We're going to take it either double side squat press, or you can make it a little shuffle if you want. Then we're going to do a plie squat, alternating press. Then we'll transverse. Here we go. 30 seconds. Sweat step, step press just on the second one. And again, if you want to keep it low. But either way, we want to get the heart rate up. We want a little push out. It doesn't have to be super far. You can keep it close. Heartbeat press, legs working, arms working, heart rate up, 3, 2, 1. So we don't have to be going super fast to get that heart rate up. Grab your other weight or keep it with just one. We're gonna do a deep plie. Racked weights, we're gonna go slow. We're gonna press up with one slow on the way down. Alternating press. Rack if you can. Here we go. Slow and up right here. If this is not right for you, feel free to take it to one dumbbell. But we really want to get that strength. So nice and slow. Toes out. So plie, press, and then one. Wrap it in. Press motion. I know. Yes, you can. Five seconds. Nice and slow and low. Three, two, one. Relax. All right, breathe for a second. One dumbbell or two? We're gonna take it transverse, so it's that plie squat, but we're stepping out wide here. Press up one. Take it low. Press up, too. So you can tell what I'm doing is I'm coming all the way through. So almost like a little snatch, or not really with the power, but a curl and a press. So transverse, open out on the diagonal. If that's not right for you, step out into a regular plie. Here we go. Step low. Press up strong. Other side. You have 60 seconds of sky sculpt. Now again, what's working here? Repetition. We're getting a lot of that squat movement and a lot of that upper body push. It's looking different, right? Breathe. Now we're at that halfway point. If you're feeling it, dumbbells here together. Maybe you have something a little lighter together. If that's not right, you keep doing what you're doing, right? And press low to high. 15 seconds. There is that heart rate right up? Yes. 5, 4, 3, 2, 1. Yes, team. So that is what it looks like. Notice your heart rate is gonna get up. Catch your breath. All right, team, so shake it out. Here's what we got for our sweat. Even though that heart rate's up, we're gonna do that skater, but we're gonna do a little pulse. Power. Pulse. So you get plio, but you get low into it. Then we'll take it to a curtsy lunge. We're going to do a cross curl with the kettlebell or dumbbells. Here we go. Skater. Pulse, pulse two, power. Pulse. Now, just like your regular skater, you decide, do you want to get low with it? Power. Do you want to keep it higher? Do you want to jump it? Or do you want to just take it to the step, Right? You can step and pulse right here or heart rate. 3, 2, 1. Because we knew that heart rate was going to be up, we wanted to give you a little break from the super quick, quick, quick, Right. That's why we added the pulse. All right, now we've got a bicep curl with one kettlebell, if you have it, or one dumbbell. We're gonna curtsy lunge, take it over our hip, take it here, so we get a little bit of that rotational movement. One dumbbell, one kettle bell, whatever you got. If that's not right for you, you can keep a regular curl in between.40 seconds. Take it here, curl it up, take it low so it is that curtsy lunge, just like we did before, and up. So it may feel like a little shorter range of motion, but what we are getting is a little bit of that weight shift, a little bit of that twist for our core. Now, again, if you need to, it can be a tap back or a regular lunge. You do. You be where you are today. 10 seconds and up. Breathe. 3, 2, 1, rest. All right, team, so if you happen we're switching back to dumbbells, here's what we've got. We're splitting this 60 seconds up 30 and 30, and we're going to a regular lunge. So we're here, we're here. Here, here, here. It's gonna be quick. You can step it into it or you can keep it stationary, but we're alternating. Quick, quick biceps if you can. 30 seconds. 3, 2. Right side, quick, quick. Not super fast. You're still getting good range of motion, but we're getting the heart rate up. We're isolating the one leg, so again, maybe it's better for you to just have stationary up to you heart rate. There it is. I know, I feel it too. Yes. Five, four, burn. Three, two, breathe. A few seconds to breathe. Get ready for that other side. I know. Guess what? Our next one is on the mat. You're gonna like it. Here we go. 30 seconds. Nice and strong. Not super fast, but quicker than our normal lunge and curl. Right again. Maybe it's better for you to keep it stationary. I find them both super challenging in different ways. Arms burning, legs. 3, 2, 1. Ha. Relax. Catch your breath, team. Stretch it out right here. All right. Do you need a quick step? Grab it. I'm going to take you down to the mat, show you what we're doing. We're starting out with a mountain climber for our sweat. You can keep it standing if you want. So we got core and back on this round. So Mountain climber, standing or here. Run it if you can. Then we got one heavy weight dumbbell or kettlebell. We're gonna go 20 seconds of a row and a leg lift. 20 seconds, then we got 60 seconds. We do a row, we do four climbers, meet me down right here for your climbers. 30 seconds. Here we go. They can be forward, straight in, they can be cross, or you can get a mix between the two. We're just making sure that we keep those elbows over your wrist, shoulders over your elbows. You're not sliding back here or dropping down. You don't actually have to run it. Just drive the knees to the chest, and I promise you're gonna feel that heart rate, right? 3, 2, 1. Big stretch for your wrist. All right, team, so we're keeping one knee down. Opposite leg, opposite arm. If you want to take this standing, you can go here, too. Maybe you like that better, but I wanted to keep you down on the mat. We got 20 and 20, little switch in between. Wrap that core. If your right arm's doing the row, left leg lift. Here we go. And here, 20 seconds. Pull that weight by your side up towards your hip. Flex that foot so you get a nice, good contraction all the way down your back, but also into those glutes. 3, 2, 1. Switch it over. Other side. Get set. Other leg, opposite arm. Here we go. Pull it up. You're gonna find one might feel a little less balanced. You can shift where you put that opposite hand on the ground, but make sure you're not leaning or twisting into it. Right. Hips and shoulders are square. Yes. Team, flex that foot. Strong contraction as the elbow comes up. Three, two, one. Stretch it back. All right, we got 60 seconds, then we close out this circuit. Here's what we got. We got one row, other row, four. Three, two, one. If you want to keep it simple standing, you can do two rows and standing knees. 60 seconds. Join me here. Here we go. Plank row, if you can. Plank row, climber. 4, 3, 2, 1. Plank row. Towards the hip. Nice and strong. Now I know maybe you're not feeling that plank because we've been down on our knees the whole time. You can always drop to the knees for your plank, then bring it up for that climber. Four, three, two. Halfway there. I know I keep mixing it up. You can either do four total or four each side. Up to you. Four, three, two, one. Nice and strong. Plank row, core and back. Yes, you can. To the center, across. Yes. 5, 4, 3, 2, 1. Stretch it back. Yes. Team, catch your breath. Up onto your Feet. All right, that's the end of circuit one. We only have two. However, we're gonna close it out with a deadlift and a swing. So we're working our way down. We're gonna go deadlift. Back to basics. Shred and sculpt for 40 seconds, then dumbbell or kettlebell? Swing for 30. If you don't want to do the swing, just repeat the deadlift or keep it body weight. I'm gonna go heavy weights for the deadlift, heavy kettlebell for the swing. They're both a hinge. Catch your breath. Roll shoulders back. Then we're taking it to circuit two. It's a little shorter. Don't worry. Shoulders back. 40 seconds. Watch me. One time. Hinge. Drive the hips to the back. Stand up straight. Three, two, one. Deadlift. And here. Take your time. Catch your breath. Down and up here to here. Squeeze. 10 seconds. Shoulders pulled back. Shutting the car door. Last one. And. All right, team, set those down. Relax your back. If you've never done a swing before, check out my video. But we're just hinging, driving it up, locking it at the top. Let it drop. Power up. Lock it out. Let it drop. Keep the deadlift. If that's not right for you today, if you can join me here, we got 30 seconds. Prep it. Three, two. Get low power. Let it drop. Notice how I'm dropping my chest, but I'm keeping those eyes up. I'm not controlling the weight with my arms. I'm pushing into my feet as I power up with the back of the body right here. Power. Let it drop. Power. Yes. Team, we got five, four, three, two, one. Let it swing. Don't stop it in midair. And pedal those feet. All right, team, quick sip of water. We made it. I know. Doesn't feel like we have much time, but we are gonna get it done. First circuit is the longest, but here we go. Round two. All right, team, we're gonna start this. We're gonna take it with one kettlebell. We're gonna do an alternating side lunge. This is our sweat round. So here's what we want here to here. We're gonna hand off that weight. If the weight is not right for you, just keep it body weight. All right, 30 seconds, then we're gonna grab a weight. We're gonna do a regular lunge with a chop. All right, I'm gonna talk as we go, starting with a heavy kettlebell if you've got it. But again, the goal is to get the heart rate up. So if the weight's getting in the way you just take it. 2. Excuse me. Take it to that body weight. Here we go. 3, 2, 1. Step through, step through. Handing off might feel clunky to you. Just take two hands with one weight. Or here, right here. Let's get that heart rate up. Side to side. Shift your weight. Driving it back. Yes. Five seconds. Right through here. Three, two, one. Relax. All right, team, so one way I'm going to switch to dumbbells so we get some upper push, but we also are gonna get that lower body. So alternate your lunge here, drive it up here, drive it up, crossing over the knee that's in the front. Big arms if you can get it. Otherwise, just a twist. 40 seconds. Here we go. Lunge, chop, lunge. Drop it low, chop. If the full chop is not right, keep it close to your body, to the hip and up. Now, we don't have a lot of focused core, even though we did all those planks right. So that is why we are building in our core with this upper body and lower. 5, 4, 3. Balance. 2, 1. And relax. All right, team, so if you can, we got 30 seconds. 30 seconds. We're going to trap across our body. Bring it up. Chop across, bring it up. If you don't want to bring it all the way up, just little lift or keep it down if that's not right for you. Split squat. Just standing chop. 30 and 30. Let's get our legs working. Let's get that upper body and that core. You can either step out of it and drop back down to the knee or barely lift. 3, 2, 1. Here we go. Up center step. Chop. Up, center step. That's not right for you. Chop. Little lift. That's almost harder. Again. Or just keep it right here. Down, slow, center. Chop. Yes. Burn. Upper and abs. One more. Yes. Relax. Same thing. Other side. So again, if you need to keep it standing, you're here. Across your body or close. Right? Then we're going to take it here. So notice we're switching our chop. We're going towards the hip. That is open. 30 seconds. Here we go. Chop in, tap up, back down. If that is not right for you, I know that's kind of an advanced move. Just keep it grounded. Stay with just your chop. Just take it here. That works too. Or here. Woo. Burn. Yes. Don't want anybody feeling like they have to do every part if it's not right for them. Catch your breath. Team, we are down on the mat. One last quick circuit. Keep those weights close by. Something that you can do some triceps with. All right, this is our last upper push. And our core. Here's what we got. It's gonna be a burner. Starting with our sweat is our plan. Plank press, so you can be knees down, down, up, up. Knees or toes or even on the wall. Then we flip it over, we get a bridge with some triceps, Then we'll add some adduction. All right, team, join me here. 30 seconds. Let's finish this strong. You can do it. Hang with me, Plank Press. 3, 2, 1. Down, down, up, up. Chorus. Strong legs are tight. No matter how many you get, you're gonna get your heart rate up and you're gonna get those upper push muscles. Your shoulders, your chest, your tries working, so don't stress. This is where we get upper and core. Don't worry about going too fast with it. Quality over quantity. Here we go. Three, two, one. And relax. All right, team, I want you to have that band close by. We're going to start with some triceps and we're gonna add a little ridge to it. So let's take it right here. Watch me here. Triceps and up. Triceps and up. If that's not right for you, close grip press. We got 40 seconds to starting now. Here we go. Down and up. Right here. Squeeze. Yes. You can breathe. Ha. Boom. Yes, team. I know. Keep it moving. Back of the arms again. If the tricep overhead is not right for you, that close grip press where you bring those elbows in, you are still going to feel that in the back of your arms in those tries. 3, 2, 1. Go ahead and grab that band. If you have it. Put it over your knees. Guess what, team? We are going to shorten this sculpt round to 30 seconds. You got your chest fly and your abduction. If you want to just pick one or the other, go for it. Otherwise, we're gonna take it. Right here, team. In, three, two, out. And in. Right here. Squeeze. Only 30 seconds because it's a burner. Upper push, glutes and hamstrings. We got a lot of core on that plank press. A lot of core on those chops. Yes, team. Burn. Breathe. Three, two, one. Take it off, team. I know, I know. I'm looking at the clock too. I know that that is our 25 minutes, but how about we sneak in one bonus move and how about we just make it a swing team? That is all we need. 30 seconds. We sneak in one bonus move, and how about we just make it a swing team? That is all we need. 30 seconds. If you need to Be done. You can be done. But if you can hang with me for one set of 30 and a couple minutes of stretch, swing or deadlift, whatever is right for you. Let's finish this Summer Fit workout and the Summer Fit series. Strong. Kicking off this week. You got a team. Power up. Lock out 30 seconds. Three, two, one, power. Let it drop. Only 30, right? Push into those feet. Remember, our arms are just along for the ride. They're not doing any work but squeezing those shoulder blades so they're still working hard. Yes, you can. Three, two, one, swing. And relax. Yes, team. Pedal those feet. I knew it was going to feel a little longer because of those 60 second intervals, but that is why we packed so much in, right? We, we got our squat and our push motion. We got our plank, our core and our pull motions with those rows and planks. Right? We got our curtsy and our pull, our lunge motion. Then we got those chops for core. We got upper triceps and chest along with core and abduction. And then of course our hinge with our swing. Do we cover it all? I think we did. You can get it all done in 20, 25 minutes. If you are new here or if this is your first workout, remember, I have a whole series, actually three. When we talk about the last three years of 25 minute workouts for 25 days, great. If you are short on time and you want to get it all in, keeping that heart rate up, getting the cardio, getting the strength, but also getting it to be time effective, efficient, getting it to work into your schedule. Hips back right here. Yes, team. Leave me a comment. Leave me a like. Of course. Don't forget to subscribe to my YouTube channel. And if you're not already, join us in the Body Athletic Club in the Body Fit by Amy app. Make sure you get some more stretching on your own. We're keeping it short, but I hope you're feeling energized. I hope you're feeling good and I'm so thankful that you decided to join me today. Let's get one big deep breath in and out. You did it. That was your total body Summer fit with weights workout. Great job, everybody.