30 Minute FULL BODY Show Up with WEIGHTS: At home workout for strength and cardio

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body show up with weights workout. This workout is exactly like it sounds. We are going to work the entire body using our weight. So I'll be working with dumbbells and kettlebells. You use what you have available to you. If you have both, you can alternate. Otherwise, just use what you've got or keep it body weight. And this workout is all about showing up. I always say if you showed up today, you are successful. We are just here, and of course, I'm going to give you lots of options to work to your level. Are you ready? Let's do it. Go ahead and just start moving your body. With a little march, you can jog. If that feels better for you, you can get a roll of the shoulders. Just getting the blood flowing, getting that energy up. I want you to think about letting everything go, whatever it is, from your day, from your week, from your month, whatever it is that is stressing you out maybe or consuming your brain, I just want you to let go and just be here right now with me. Let's get one big deep breath in. Keep breathing while we're marching. We are gonna get it done today. And it doesn't matter what it looks like. As long as you are moving safely and effectively, and as long as you're moving in a way that is good for you, that is all that matters. You showed up today. You are successful. That is what I'm all about here at Bodyfit by Amy. Let's step out to the side. And really, that's what fitness is about. Showing up for your getting moving. Moving in a way that allows you to come back, to be consistent, to work in a way that is good for you, convenient for your lifestyle, and that you can find some enjoyment. Right? I know not everybody loves fitness, and that is okay, but finding some joy in moving, in how you feel and in what it does for our quality of life and our health. Let's just take it up with a big. Yeah, and then hinge it down right through here. Big stretch. I want you to reach those arms to the back and then drive the hips to the back. Right here. Up and down, right here. One more. Let's take those arms out wide. We're going to take it flat back down and then round it up. So really rolling through your spine. This workout has three circuits. They'll go by fast. We go through each one twice. Super simple. Back to basics. One more right through here. And if you can, I want you to Take those hands down on the ground. If that's not right for you on your legs, and just get a little petal of your feet in the hamstrings. And then if you can drop down into that low squat, little side to side that's not right for you, then you can just keep it up. And if you're able, we're gonna walk back to a high plank. If that is not right for you, come down to those knees. But we're gonna go high plank. Just a little forward and back. That's okay. In your wrist. Little drop of the hips, side to side Again, stretching out the back, but also working that core. And then let's take one big step here. Reach up, take it back and back. So, world's greatest stretch. You have a few options. Can drop that knee down, you can just go from your knees, or you can take this from up top. If that's a better option for you. Just stepping back, reaching up. Maybe you want to be here. Let's get one more right here. And then step it up slowly round it up. All right, Tap and reach across. Here's what we got, team. We've got three circuits of three moves that we go through. Two times, we have a lower body. We have an upper body. We have a core. First time, back to basics. Second time, I'm gonna give you an option to step it up. Again, you are showing up in a way that is good for you. Bring those hamstrings up so you do not have to pick that second option. Again, I want you to find what works for you. These are basic moves. Upper body, push, pull, squats, hinges. Find what is good for you. If you're a beginner, you're getting back into it. I want you to stick with that first move. Otherwise, if you feel like taking it up, go for it. We're gonna get through everything quickly and effectively, and I'm gonna give you options. So we're going to start with a basic squat. If you have a kettlebell, grab a kettlebell. Otherwise, one heavy dumbbell. You can squat down right here, or you can take a goblet squat. We've got 40 seconds. We're starting right through here. Core is engaged. We're gonna sit low like we're sitting in a chair. Here we go. Drop it down. So already giving you two options. That might happen too, because again, if you're a beginner, you may want to keep that weight down, or you may want to just keep it body weight. Again, it's all about showing up. If you or More advanced. Maybe you want that kettlebell, right? Maybe you want that goblet right through here. We're about halfway there. I encourage you to go heavy and find out what heavy is for you, right? Breathe. We've got 10 seconds. 5, 4, 3, 2, 1. Give your hands a little break. We're gonna stick with that kettlebell. I'm gonna go a little lighter Kettlebell or two dumbbells. We're going to a curl and a press. So my palms are here. Curl and press down and down. If you want to take one foot out, you can. If you want to have two dumbbells, that works too. Core engaged. Shoulders back. Here we go. Curl press, down and down. Now, depending on what kind of kettlebell you have, you might want this other grip here. Here. Sometimes that's more challenging in a different way, depending on the weight distribution. Again, if you only have dumbbells, one or two dumbbells is totally fine. If you feel like you're arching your back, let's stagger your feet. It's going to protect our back, keep us from arching. 10 seconds. Back to basics, right? 5, 4, 3, 2, 1. Now we're taking it to a windmill. So watch me here. This toe is out. It's a hinge down the front of that leg. Arm up and then coming up so we get a nice, good stretch. If you are new to this or you have any shoulder instability, I want you to keep that weight low. Otherwise, if you can, let's a take. Take it here. Here we go. So this windmill, it looks simple, but it's a challenging move, right? We get a lot of shoulder stability and strength. Isometric strength. We're getting a lot of core. This is our core move. We're getting a lot of obliques down the side. We're getting a hinge pattern, so that includes our back, our glutes, our hamstrings. And then we're getting a little rotation through that core, too, right? So you got to think that you want to turn the shoulders in just a tad as that arm goes down again, if you don't feel comfortable holding that over your head, take the weight low or just do the motion. Take it. No, wait. Three, two, one. All right, team, switch it to that other side. Again. Lower, high, other foot out. It's a hinge. Push up through that back leg. It's a little trick as you're coming up. If you push through this leg and drive it up, that's going to really help you recruit those obliques. Let's get it done in 3 2, 1. 40 seconds. Right through here. Take it down and breathe. After this, we're going right into round two. Guess what? It's only 30 seconds and I'll give you an option. Bring it up. Down the front of the leg. Looking up at that kettlebell or up at your weight or up at your hand. Feet are steady. Small rotation, turning those shoulders in, looking up. 10 seconds. Soft bend in the knees. But you're not bending at the knees, if that makes sense. Good. And relax. All right, team. So back to that squat. Squat. I'm gonna give you an option. If you want to take it up a notch, you're gonna squat, tap in, tap in, and drive it up. If that's not right for you, you keep that squat low. Or goblet squat if you want a little extra burn. Tap in, tap in, drive it up. We're going for 30 seconds this time. Then we will grab a 15 second rest. Forgot to tell you that. So less time, less rest. Here we go. So regular squat, tap in, tap in, drive it up strong. It's only 30. Remember, if you want to just do the regular squat, just take it here. This is totally fine. Or this. But if you want your tap, ins burn, little agility. And up. Tap in, tap in, drive it up. One more. Tap in, tap in. And up. All right, we're hanging out with that kettlebell curl and press. You can do what we just did. Curl, press. Or if you want to add a little power, clean press. Your clean is just tossing the kettlebell to yourself, recruiting those biceps. Here we go. Clean press, drop it down. So little hinge forward, a little bit of power from your legs. But remember, you can also just be here. Curl, press, keeping that core engaged, right? Making sure we're not leaning like that. We're right through here. Clean press. Five seconds. One more and relax. Set it down. All right, guys, going to your windmill. Nothing fancy about this one because it's challenging enough. Go high if you can. Keep it low if you need to. 30 seconds. Here we go. Take it down and bring it up. Take it down. There are some fancy things we can do with this windmill, but I really prefer to get the most range of motion mobility out of this. Get that stretch, but also feel that work, right? Shoulders are working just by holding that weight or your hand above your body. Last one. Bring it here. Get ready for that other side. Kettlebell can be low, kettlebell can be high. Doesn't matter. You do you remember. Be where you are today is what I always say. It's your workout. Bring it up. Here we go. 30 seconds. Right through here. Drop it down, bring it up. Arms straight up. Spot the bell or spot your hand. It's a hinge. And then a little rotation. Yes, you can. I know. I feel it, too. Take your time. Feel this oblique working. Feel that core working hard. We got five seconds. One more and relax. Yes, team. While we've got that kettlebell, that is your first circuit. Let's take it to a deadlift and then into a swing. So we're going to do these back to back. Your deadlift is your hinge motion. So one kettlebell or one set of dumbbells close to the front of your body, hinge it back, drive it up. We got 30 seconds of that. Then if you feel good about that, if you've done a swing before, then we'll take it to a swing, power it up, let it drop. Let's start with the deadlift to prep our bodies for that hinge. Then we'll take a little breather, and we'll go into that swing. If you want kettlebell in the center, shoulders back, core engage. Here we go. Bring it up off the floor. Hinge it down. Right through here. So remember, push your hips to the back wall, or whatever it is for you. Imagine you're shutting the car door behind you, right? It's not just a fold forward. It's a hinge driving the hips back. Feel the back of the legs push up through the heels. Squeeze the glutes, hamstrings, core at the top. Last one. And breathe. All right, team, so if you're comfortable with the swing, you've done it before, you feel comfortable trying it. We're gonna power it up with the back, lock it out, let it drop. Everything else looks just like the deadlift. Keep the deadlift. If that's a better option for you, let's do it. In 3, 2, 1. Get low, power up, let it drop. Remember, you do not have to get high with that kettlebell. Chest level or below. We're not going over the head. We're locking out. When we get to that standing circle, a straight up position. So think hinge plank. Hinge plank or standing plank, rather. Right, here we go. Drive it up. Yes, you can. Almost there. Lots of power through the back of the body. Then lock it out, let it drop. Core engage. Three, two, one. Swing. And relax. So you can hold it here. Pedal those feet. Let's set our kettlebell to the side. We're going to move to our dumbbells. I want you to grab a sip of Water if you need it. Even if you don't need it, give yourself about 30 seconds to breathe. We're going to start with our basic lunge. Now, if you've never done a lunge before, you're new to this. Remember, you can keep it shallow, you can do a little tap back if you're able to. We're going to take it into a reverse lunge. All right, right through there. Grab a set of heavy dumbbells because you can go heavy on this. These legs are strong. Keep it stationary, tap it back or get low. Stepping back. Here we go. So down and up. Dropping that back knee. Keeping those shoulders back, chest open and proud. Right through here. Take it down, drive it up again. Great modification is just a little tap back. You still get that front leg working. Soft bend in that front knee, maybe in that back one. But if you can, I want you to get low, push up through the heel again. A stationary feels better for you. That static lunge might be a better option. Right, we got five seconds. Can you get two more? Last one. And breathe. If you need to bend your knees, set those weights down. Get a little break holding the weights, especially if you have heavy ones. Every time we pick them up or drop them down, make sure you're bending your knees, not rounding that back. Same thing. Other side. Do you feel that heart rate? I do, too. Let's get it done. In 3, 2, 1. Reverse lunge or tap back. Right through here. Drive it up, drive it up. Here we go again. If you want to keep it stationary, you can remember we're on train tracks, not tightrope, meaning hip distance apart. 10 seconds. Yes, you can. Right here. 3, 2, 1. And relax. Set those down. All right, team, now we're going to a bent over row so it looks like this. Flat back. Bring those elbows up, drop them down. If you feel like you need to stagger, take it here. If you need to rest your hand on the wall or a chair, and I'll tell you at that halfway point and we can switch it. Go ahead and grab those weights. Shoulders back, core engage. Here we go. Bring it up. Drop it down again. Feet can be parallel, but you might feel better in this staggered stance right here. Elbows up and drop them down. Bring those weight weights towards your hip bones and your rib cage and pull those elbows up and in towards each other. That's the halfway point. So if you're switching sides, switch sides. I want to give you that option. And breathe. Yes. Keep it moving. Pull those shoulder blades together as if you're squeezing Something between your shoulder blades. 3, 2, 2, and 1. Down on your back, team. So meet me on the mat. Watch me here. You got a little time to get there. Come all the way down. Classic dead bug. I love starting with this one because we can keep it super simple. You can just do little toe taps. You can do dead bug here if you want. Team, you can add a little push. Push in between. All right, go ahead and pick one of those. Another option is just your bridge. Let's wrap that core in. Tilt that pelvis. Arms up, knees up. Here we go. And breathe. I like to think of closing the core. Again, start simple. If you feel like you're arching your back or that's too much, just do a little toe tap, right? Or march right here again if you want. Little push against each other. Up to you. Yes. Ten seconds to go. Right through here. Three, two, one. Hug them in. All right, team, back up onto your feet. All right, now we're adding a little intensity. If you want, it is up to you. So with that lunge, you have the option to rack those dumbbells. And just like we did, we're gonna do a little tap in. Lunge, Tap in and up. Or keep a regular lunge. Weights can be down, weights can be up. What do you got, team? Let's do it for 30. Here we go. Lunge. Tap in. The tap in might be enough on its own. Stay down here if you want. And up. Take it down, tap in, and up. You want them racked low to high. Take it low, tap it in low, and we get one more. Boom. Regular lunge works too. Ha. Shake it out. Did you feel the difference in your heart rate and in that leg burn? I know I did. So again, you can just keep a regular lunge or a regular tap back. 30 seconds, catch your breath. Rack them if you want. Here we go. Lunge, tap in, or regular lunge. You're regular lunge can be down or they can be wrapped. Down, tap in, Drag it up. Down, tap in, Stay low. And up. Yes, team. Boom. Five seconds to go. Tap it in low. Three, two, one. Catch your breath. All right, team, so keeping those legs working, you can keep that regular row for 30. Or pull it up. Step your leg back, pull it up, step your leg back. So it's a little bit of a stationary lunge. Do the row stepping in. That doesn't make sense to you. Just do that row. Shoulders back, core engage. Here we go. Breathe. Or right here. Up and down, whatever you got. Yes. Chest stays low. Elbows come in right. Breathe Almost there. Keep pulling those shoulder blades in 3, 2, 1. And relax. Down onto your feet, team. All right, we are taking this over your head. If you want to add on, take that dumbbell here. Come up to one side. Here. Come up to other side. Out. Knit or your regular dead bug. Whatever you did before, find that balance. Don't add the weight unless you're comfortable with it. Bring those feet up. Regular dead bug or over the head. 3, 2, 1, up. You can either crunch toward the center. It's a pullover upper back. Right. But also feel that core. Or crunch to one side on the opposite side. Opposite side of the knee. Yes. You can take it back. Hand up. I know. And breathe. Three, two, one. And relax. Yes, team. Grab a sip of water. Come up onto your feet. How about we get that swing again? You can take a deadlift, or you can take it swing. We are almost done. All right, team. So we're gonna take it. Either deadlift with the kettlebell in the center or two dumbbells or your swing. You pick. Maybe it's what you did last time, maybe it's not, but shoulders are back. Core is engaged. We're gonna pass. Power it up. If you're swinging, lock it out. Let it drop. 30 seconds. Give yourself a second. Get set. Shoulders packed. 3, 2, 1. Power up. Let it drop. Hips go back. And that weight comes low. You're dropping the chest, but what you're not doing is rounding in the back or looking at the floor. Keep those eyes out in front of you. Push into the feet all the way through. Top of the motion. Lift up on that pelvic floor and the core. We think about locking out hamstrings and glutes, but also think about that core. Three, two, one. And relax. Yes, team. Pedal those feet. All right, we're taking it down to the mat. This last circuit is gonna go quick. Put everything to the side. So down to the mat. Two moves. 40 and 30, and then maybe we'll have time for a bonus move. We'll see. Join me down below. So we're gonna take it with a diamond press. What do I mean by that? We're making a diamond. So my elbows are out, my weights are in. I'm going straight up and down. So that way I get a little bit of triceps, back of the arms, as well as chest and shoulders right through here. Now, second round, we're going to add some lower body with a little press. So push those weights together. You can go one kettlebell or one or two sets of dumbbells. We're straight up. We're getting chest and shoulders, upper body. We'll add the lower body. Second round. Here we go. 40 seconds. Bring it down and down. Elbows in. Push up. Yes, you can. Right through here. Take it up. This is a fun round because we're gonna add. We're gonna go upper body, core, then we're gonna add some lower body to both. Right, Straight up. Can you feel those, those triceps? Elbows in? Yes. Back of the arms. We got 5, 4, 3, 2, 1. Weights down by your side. Turn over into a plank position. If you need to modify, you can be on your knees or you can be on all fours with that bird dog. If you're able, we're gonna come up. We're going to take the knee in. Little cross, little lift of the hips. Cross, little lift of the hips, or just hold. Join me here. Here we go. So I want you to find that good plank position. Maybe you're on your knees, maybe you're up. That knee is coming in, but you got to create a little pike, right? Lift the hips. We're here if you want. To the side. It's tricky. So again, if you're new to this, if you're a beginner, just hold that plank or drop your knees, maybe come up for a few seconds. Plank singles. You know I love it. You do? You. What is showing up in this plank for you? Is it just holding and concentrating on engaging your core? Is it singles? What is it? Is it here? Just be here thinking about your core. 3, 2, 1. Whatever it is, it's right where you need to be. All right, we've got that diamond push. If you want to lift, lift those hips into a bridge to get some lower body. We're lifting. You can. All right, let's take it up. 30 seconds, with or without the bridge. Here we go. So it's a narrow press, but I want you to think about making a diamond right when we're here. It's a diamond. When those elbows come down, squeeze in those glutes and hamstrings at the top. I know they're tired cuz they worked hard. Breathe. Yes. 10 seconds. Yes, you can lower and upper together. Push. Feel those tries. Last one. And relax. Yes, team. All right, guys, set your weights to the side. Last time with your plank. Plank for 30 seconds. This time up on your hands if you can. Again, modification Is that bird dog? I want you to take it through for a little inner thighs. Through inner thighs. So we get some extra inners and our legs and lots of Core. That's not right for you. Just stay into the bird dog. 30 seconds. Here we go. You can just do your knees, but you can take it all the way through. Do you feel what happens to your core? We're getting some obliques because we're getting that twist. And then also inner thighs right on the inside. Keep it going. You got 15 seconds. Told you this was a short round. And breathe. And breathe. Three, two, one. And relax. Stretch it back. Yes, team, sip of water. Bring it up. All right, if you've been around here a while, you know we like to add some bonus moves. Sometimes I think we have just enough time to get a bonus move in. It is one minute, team. 60 seconds. You show up for this move in however way it works for you. Maybe it's a stretch, maybe it's not. All right, so I want you to go one heavy dumbbell. We're gonna sit into that side lunge, press up, tries for two. Sit into that side lunge, press up, tries for two. If you're feeling spicy, then you're gonna put it down, you're gonna pop it back, we're gonna jump it up, and we're gonna bring it up, all right? You can snatch it up if you want, all right? But you can just do side lunge. Press two tries. Or you can add the little pop back. Let's do it. 60 seconds. You do you. Here we go. Sit deep. It's stationary. Press two tries. Yes, you can sit deep. Press two tries. You can keep it right there. I want you to really push out of the hip and then really get low for the trap. Biceps. Or after two times, take it down, pop it back, hold that core, pop it up, bring it up. Sit low. Halfway there. Tries. Sit low. Up. Up to you. You want to add that pop back. Just hold your core here. Bring it up. Not really a snack. Here we go. Side up. 10 seconds. What can you give me? Yes, Team. Drop it back. Pop it back in the core. Pop it up. You did it, team. All right, set those weights to the side. Just march it out. Roll those shoulders, whatever you got. We're gonna get a quick little stretch. We're gonna keep this stretch short because I promised I'd get you in and out, right? So take those arms up, reach over to one side, feeling those triceps, right? So I hope you know that no matter what that looks like or felt like, it was hard for me. Maybe it was hard for you, maybe it wasn't. But if it's hard, it's because you're working hard and you are successful just by being here today. I don't care if you took breaks. Reach back behind. I don't care if you hit pause. I don't care if you drop the weights or if you went super heavy. Whatever it is, you're here. You showed up. That is what it is about and that is what I'm going to remind you. Little hamstring stretch right here all month long. And really in every video. Yes. I want you to hit your goals. I want you to get stronger. I want you to build endurance. I want you to feel how you want to feel, look how you want to look. But I'm going to remind you that showing up is the most important thing. So keep showing up to move your body. Be where you are today. Know that it's going to look a little different day today. And that is okay. Make sure you get some more stretching on your own. Check out all the information in the description below. Don't forget to like this video. Hit that subscribe button on my YouTube channel. Check out the Body Fit by Amy app and come back for more. I'm so glad you decided to show up with me today. Let's get one big deep breath in. And out. You did it. That was your full body. Show up with weights workout. Great job, everybody.