30 Minute Cardio Sculpt with Weights I February Fire Day #3

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your cardio sculpt with weights workout. This is day three of your February Fire challenge. In this workout, we are going to get cardio and sculpting strength and get your heart pumping, all using either set of dumbbells or a kettlebell or both. You can alternate between the two or just use what you have available to you. I'm actually going to encourage you to go a little bit lighter with this workout. Medium to light because we're going to be moving a little quicker. But use whatever you have and I will give you lots of options to be where you are today. Are you ready? Let's do it. I don't know what it is about you. It must be in the way. Okay, so let's start getting warmed up. March it or jog it, whatever feels good for you. Roll those shoulders. We're going to keep the warm up short so we can keep the workout short. Of course, if you need more of a warm up or cool down, please get it on your own. You can check out my extended warm up or extended cooldown videos for some options. Let's open those arms up wide, swinging out to the side. Big step, side lunge into here. So of course I will always encourage you throughout this and all of my workouts to be where you are today. And remember that just by showing up here today and moving your body, you are already success. So with everything, I will give you options to take it up or down, depending on what is right for you. Reach it down, reach it up. So pick the option that will challenge you, that you can push yourself, but in a way that is good for you and your body. You can keep it just here, reaching up and down or walk it out into that inchworm. Walk it back again. As long as you're moving your body, you're getting the work and you are succeeding. Let's go one more. Hold it here if you can. We're gonna press into that down dog. Little stretch back to center. Little stretch back to center. You can also just take it knees, little stretch back and here, whatever is good for you or stay upright. 3, 2, 1. Walk it all the way back. Reach it up. We're just going to tap back, opening up the hip in a little tap back or a lunge. It's up to you. If you just want to open from here or if you can drop it a little lower, we'll add a little upper body stretch, spinal rotation. Hold it here. You can either take it up and reach or down and reach. Drop that back knee. Open up the hip for 3, 2, 1. Other side. Take it back. Reach it up or reach it down. Stretch it up. Drop. 3, 2, 1. One more each way wherever you are. Here or here. Knee. Good. Last one right here. Yes, good. Let's take it flat back down and round it up. So, cardio sculpt. We have 10 moves. We're gonna go through them all with the dumbbells. First, if you got dumbbells. If you don't, just use your kettlebell and vice versa. Second time through, we will do them all. Switching with the kettlebell. Tap out and reach across.40 seconds of work, followed by 20 seconds of rest. Reach it over in that 20 seconds it was when I will explain that next move. And we will go straight through with those 10. So it's going to feel a little quicker. We won't have shorter circuits where I'm talking you through as we go. We're going to keep them just one move into the next. Then we get a quick one minute break and we'll do it all again. Switch into the kettlebell. We'll have a few little variations on the second round, but we should keep it pretty similar so you know what you're doing that second round through. So stretch it through here again, encouraging you to go a little lighter, which I don't normally do. Lighter or medium. Set of dumbbells. Take it here. And again, I'll give you options. If you only have something heavier, we're just going to move through it pretty quickly. Little jacks if you got them. 3, 2, 1. Go ahead and grab your dumbbells. I'm gonna start with these fives or eights. We're. Watch me. First we're gonna squat it down, reach it out, cross it here. Join me here in three, two, one. Squat it down. One, reach. All on one side, down, reach. If that's too heavy to go out like that, you can just keep that opposite one racked at the elbow. Or you can always go and breathe. If you want to go one heavy, taking it across, sit low, reach, cross. But if you can, a little extra out, right? And the good news is we're gonna get it all on the other side. One more. Yes. Tap it out for 20. All of that on the other side again, you can take it both hands out. Take it across here. Keep this one racked or one dumbbell, whatever you got. Feel that heart rate getting up. That's why we're going a little lighter. We're gonna get the Sculpting and the toning. Ready, Other side. Squat out, Reach back to center. So a lot of things happening here. Lots of shoulders, of course, core as we come across, and then legs in that squat. Right? And of course, a lot of heart rate. Breathe low, out, in. How are those arms feeling? I know. I'm feeling it too. When we get to that kettlebell, we'll just take it with one. Of course, if you're working with your kettlebell now, it's just one. Breathe and reach. 3, 2, 1. Yes. Let's give the shoulders a little rest. We're going to take it to a lunge and a curl again, one side and then the other. So we're lunging it back, we're curling it, we're alternating. We're going to start with that, then we'll pick up our speed. So we'll start slow. We'll get it all in one side. Modification. You can just tap it or just one dumbbell or kettlebell in the center. Here we go. So lunge, lunge. So I'm tapping back again, Modification. You're just here. Little tap and tap or low to high. At that halfway point, we're gonna pick up our pace. It is up to you. You want to keep it right where you are. Again, if you got one dumbbell or kettlebell, you're just in the center. We're not alternating, right? All right, team, if you want last 15 seconds, we're here to here, here to here, Right? Make it good. 10 to go. Yes. There's that sculpting. Relax. Right? Same thing. Other side again. If you have one dumbbell or kettlebell, you're just in the center. Tapping or dropping it all the way down. There's that hurry, right? Zip up in that core. Shoulders back, lunge, alternating curl, slow. Yes. And of course, if you are feeling ambitious and you want to do two together, that works as well. Just a little easier when we speed them up. Some of you guys remember that from that shred workout, right? Liked it so much, thought I'd put it back in. Breathe. Slow and controlled. Our last little push. Take it up a notch if we want. Arms and legs ready. Quick ones if you want. Yes. 10 to go. Drive into the heel. Strong arms. Yes. Relax. Oh, sorry, guys. Made you go a little longer on that. All right, guys, so we're taking it side lunge, alternating in the center. It's a row, side lunge, center. If you think about it, go wide on one, close on one. Otherwise, keep it simple. Here we go. Center row, low, center Wide. Watch my back. I'm staying low the whole time and driving those hips to the back. So if you can keep it low, that'll keep everything working through your core. Keep those legs burning. Keep that back burning. Here, step in. Flat back. You got your kettlebell. You're switching your sides, right? Breathe. Oh, yes. Good. Relax. Catch your breath. All right, team, so two dumbbells are one heavy at the top. We're going behind our head, side knee, behind our head, side knee. No need to add any legs. I know they're tired. Let's get core and upper. Here we go. Down and side, inside and side and breathe if you need to. One heavy or one kettlebell, Pull them in and breathe. If you got two lights, keep them in close. Breath. 15. Yes. How is that heart rate? Good. 3, 2, 1. Relax. Catch your breath. I know it's long, but we're gonna get through it so fast. We're gonna plie. We're gonna press those dumbbells to the back so we're going towards each other. Towards each other. If you got a kettlebell, you're just gonna drop it low. Zip up the core. Here we go. Towards each other. Out, out. Slow and controlled. Watch me. I'm a little bit lifted to the back. So we keep the back of the arms and the back working. It's not just here and zip up in the core. If you feel like you're. You can't. You don't have the range of motion to. To cross. Just keep it here. Feel your back. Feel those tries, right? You can cross burn. That is where that sculpting comes in, right? We love it. We love to hate it. Right? 3, 2, 1. Take it down to your mat. I'm gonna switch to something a little heavier if you need to stay on your knees. Otherwise, we're taking it to a row and a knee cross to a row and a knee cross. If that's too much for you or you need to modify pre post doctor, I want you to keep it on your knees. Here we go. Row, cross core and upper and breathe. Yes. And cross upper all through that core again. Another option would just be to stay up in just that regular row. Totally up to you, but we want to keep that heart rate up because we're getting cardio the whole time. We want to keep that core engaged as that knee comes across. Right? Oh, man, there's that heart rate. We are so close to being done with our round. Three, two, one. Relax. All right, guys, we're gonna stay here. So side plank, mountain climber. You're coming up on your hands. Turn it in, run it. Four, three, two, one. Turn it out if you need to. I want you to stay on your knees. Take it here, take it here. Here we go. 40 seconds. Side plank, center, run it. Four, three, two, one. Side plank, center, run It. Four, three, two, 1. Four, three, two,1. Four, three, two, One. Yes. Keep it going. Remember, modification, you're just gonna stay on the knee. Side plank to center. Side plank to center. 5 seconds. 4, 3, 2, and 1. Relax. Ha. Last move, team. We're gonna give ourselves just a second to get into it because we've got a swing. You can go kettlebell or dumbbell. I'm gonna do a dumbbell, swing, ski or swing. We're actually going to take the first few second, and then we're really only getting about 30 seconds of work. Hinge it here, prep it back. Clock is ticking. Here we go. In three, two, one. It's a swing. Last move, guys. Drive it up. Zip up your core. Good. Breathe. Squeeze up through the glutes, locking out of the top. Remember to modify, you can just do a deadlift. Last five, four, three, two, one. And relax. Yes, team, shake that out. Grab some water. I know. That was long, right? 10 minutes straight. We're gonna do it all again. Switching to a kettle bell if you got it, or whatever you didn't use before. All right, guys, so you got about a minute to breathe, about 45 seconds. So it is up to you if you just want to keep it moving or if you want to get a real breather. Stretch out those hamstrings after that swing. Right? Let's get it done. So everything a second time through with a kettlebell. I'm gonna start with my 15 and hope I can stay there, even though that's sort of medium for me, and go to my 10 on some other ones. Actually, I'm going to start with my 10. Hi. So a few quick changes. We're gonna take it racked here for our first one, Take it up, bring it in or two hands, whatever works for you. Then when we go to our lunges, we're going to take it to a curtsy with the curl, and then we're going to keep it going. All right, guys, go ahead, grab that kettlebell. We're gonna rack it here. Or rack it here. 40 seconds. Here we go. Squat press, cross knee. If you can keep it racked, you're really gonna get that strong upper body in the core. Keep that arm out if you can. Again, I know that's A lot. So if you need to be here, that works, too. Remember, all on one side for 40 seconds. Breathe. Yes. 10 to go. Keep it racked right at the collarbone. If you can low into that squat, don't forget about it. Yes. And relax. Same thing. Other side. Two hands or one? How's that heart rate? Right? I know, guys. Typically on these with weights, Monday workouts, we're more about the strength, the power. This time, we're really pushing our cardio for something different. Core zips. Here we go. Press across. Yes. Rack it, press it. Good, good. Keep it going. Low to high. And again. Always an option. Two hands, two. Ten seconds to go. How are we doing? Are you feeling it? Are you keeping that core engaged? Last one. And relax. Now I'm gonna switch to my 15. All right, guys, instead of a regular lunge, we're gonna tap it back in a curtsy, and we're going to take that curl down low, bring it up, then we're gonna speed it up. All right? Breathe. Again. A little throwback to our shred, but you can do it. One side. Here we go. Lunge and curl. It's a curtsy. Drop it low and up. Take it down and up. You can just tap it if that's better for you, where you're still keeping the weight in that front leg, but you're not getting as low in that knee. Now, sometimes that's a better option for some people. And we're gonna go. Last 10 seconds. Really? Just your 10. And breathe. Here we go. Quick ones. Yes. Tap it if you want. Three, two, one. Oh, man. You can always give your hands a little break if that is what you need. Remember, be where you are today. You do, you get set up for that. Other side down in the front. Take it up. Crossing the curtsy tap, or all the way down in that lunge if you can. Ready? Here we go. 40 seconds. Down and up. Down and up. Yes. Breathe. Slow and controlled. Speed it up. In our last 10 just for that extra sculpt. Good. How are we doing? Are you really pressing into that heel to get that glute? I hope so. Here we go. Tap, tap, breathe. Three, two, one. Yes. Shake it out. All right, guys, so one kettlebell with that side lunge, row. So this time, step to the side, bring it in row. Switch it side. Bring it in row. All right, ready in 3, 2, 1. Side lunge, step, row. Switch your hands. Side lunge, step, row. If you want. You can think about taking it wide like you did with the dumbbells, but it is up to you. Make sure those hips and chest stay low. Breathe. So we keep it working all the way through the back, through the glutes, through that heart rate. Yes, yes. Good. Oh, last one. Let's get one more for good measure, right? Oh, yes. Breathe. Shake it out. All right, guys, tricep, side knee. So one kettlebell notes a little tougher over your head. So just do the best you can. If you need to switch to one dumbbells, you can. Here we go. Triceps, side knee. Another option, guys, would be to just take it side knees, side knees. If you're not comfortable with that kettlebell over your head, you can always just take it here, or you can always just do the tries. So many options for you to be where you are today. All that I care about is that you're here. Yes. 5, 4, 3, 2, 1. Catch your breath, right? All right, guys, this one's a little tricky. You're gonna have to hold that kettlebell behind. This is what I want here. Little lift. Bring those elbows up and behind. If that is too weird for you, you just take it to a plie. But if we can, we're lifting those elbows up straight to the back. Ready? Here we go. Plie up. Plie up. I know that's strange, but try it. If that is just weird, you take it right here and keep it going down and up, down and up. If you can. Lift those elbows up. Yes. Right. This time, a little bit of catching our breath. I'm feeling something really weird and tight in our bodies. I'm hitting my mic pack, so I gotta take it here to here. Good. Relax. Hang this time, guys. Let's take it to a bear plank, if you can. Instead of here, we're here if you need to be. Down on your knees. Stay on your knees if you're able. We're gonna row, cross, row, cross. Join me in 3, 2. Lift it up if you can. One row, one cross. One row, knee, cross, breathe. It's a little bit tricky to remember what side you're on, Right? So left row, right cross, right row, left cross. Core is engaged the entire time. Again, you can always take it up just as a standing row if that's better for you. I'm feeling it too, guys. A lot of heart rate. Keep it going and breathe. Core and arms. Three, two, one. Yes. Weight to the side. Side plank, mountain climber, whatever that is for you. Just your side plank. Just your climber or on your knees. Let's bring it up in 3, 2, 1. Hold it up. Turn it center. 4, 3, 2, 1. Rotate. Bring it center. 3, 2, 1. On the knees. Back to center. Core stays engaged. Switch your sides. Back to center. Finish it out. You know what's coming. Is that swing and breathe? Yes. Last one. Good. Relax. You made it to the end. Feel that little stretch on your knees. Coming up to a swing again. Kettlebell or dumbbell? I'm gonna stick with my kettlebell. Modification is just your deadlift right in the center. If you've never done it or you're not comfortable otherwise. Time starts now. Give yourself a second to get set up. Prep. Hike it. Three, two, power. Here we go. Drive it up. I know. Yes. Keep it going. Good. All the way up and through the center. You got it. 10 seconds to go. Lock it out of the top. 4, 3, 2, 1. And relax. Pedal those feet. Those. You guys, Usually in these weights workouts, we try to put the swings in at least three times. Let's do it one more time. If you want to grab something heavier, grab something heavier. I'm gonna sneak in my 25 here, but it is up to you. I know I told you to go light. Let's get that one more time for about 30 seconds. Core engage. Hike it. Three, two, three. Power. And up. Yes. Drive it through. You got this, team. Finish it out, because that's what we came to do. It's a short workout. It's a quick one. Moves quick. It's done quick. Lock out of the top. Let it drop. Lock, drop, lock, drop. Core two. Don't forget about it in the center. Three, two, one. Swing and relapse. Grab a sip of water, team. Yes. All right, guys, quick sip, huh? How about a bonus move? I think we got time. Let's get it done. All right, guys, watch me first while you catch your breath. Remember, the point of the bonus move is to put enough things in that your brain has to work, but that you get one last push to get that heart rate up, to get those muscles burning. So here's what we got. You got your dumbbells. I'm gonna go fives. Fives or eights, Whatever you got. We're gonna do a little shuffle. Shuffle. We're punching four. Three, two, one. Jump it back, jump it in. Shuffle. We're uppers. Four, three, two, one. Jump it back, jump it in. If you want to leave the pop up out, you can just do an alternating lunge or you can just shuffle with your punches. So jabs, pop back, shuffle, uppers, pop back, shuffle. One minute, several parts, full body. Let's get it done. Here we go. Shuffle jabs. 4, 3, 2, 1. If you're not comfortable punching with those weights, just take it. 4, 3, 2, 1. Pop it back. Body weight or weights, we're trying to stay low the whole time, but keep it quick. The trick with this pop back is to take your toes out like a plie, right? Oh, man. Burn. And up. Shuffle, shuffle, shuffle, upper back in. Can we get it one more time each side? Punch, punch, punch, punch, punch, burn. Last one, uppers. Yes. Shuffle. And. Oh man, you did it. And I am so proud of you. Heart rate. Let that heart rate come down. All right, guys, I wanted to mix it up on you today again. Normally these Monday workouts or whatever day you might be doing this on, Shake it out. We get strength, we get power, we get cardio too. But the point is to get variety, right? To always be mixing it up. Especially if you've been working out a while. But even if you are new to exercise, we want to be getting it where, take it here, lean into it. Where we are always tricking our body, confusing our muscles, right? That is how we grow. That is how we change. That is how we adapt. Think about it, how do you get stronger? Things are always changing. I always think about the fact that, that I can pick up my five year old son and he's £50 now. And the reason I can do that is I've had five years of strengthening from the time he was six and a half pounds to the time he's 50 pounds. Right? That is muscle hypertrophy. That is what we call that. So we do it in real life, we adapt. You move into a new house that has a lot of stairs. Yeah, they're still going to be challenging, but you adapt, right? So we have to have that change, have that uncomfortability, have that little push in order to grow. And in order to grow, we have to fail. It's never going to look perfect, it's never going to feel perfect. That's how it goes. One foot up. If you can do it, tilt that hip forward. So that's a, a good thing to remember. There's always going to feel like it's a little bit, little bit of failure. But that's how we grow. It's not failure, it's change. It's growth. It's getting stronger, it's adapting. Other side. And I am so proud of you for all of it. And you should be proud of you too. You are strong, you are capable. Don't forget that, huh? If you're looking for more support and accountability, Check out the links below. Check out the Body Fit Athletic Club. Connect with me. Connect with Vivian, our Body Fit dietitian. Check out our nutrition plan in the club. Connect with other body Fitters and of course, other links for everything available on my website. And of course, don't forget to like this video and subscribe. When you subscribe, it helps me keep making completely free workouts for you here on the YouTube channel. Let your head drop to the side, fingertips down. Little stretch here. Ha. Breathe into that so hopefully you are feeling good. Ride those endorphins for the rest of the day or whatever you got coming up and feel good about what we did here today. One big deep breath in. Thank you for showing up and moving with me. You did it. That was your cardio sculpt with weights workout. Great job everybody.