30 Minute Full Body Strength & Conditioning Workout | Home Workout for Strength & Cardio

Foreign what's up, body fit team? This is your full body strength and conditioning with weights workout, working the entire body, alternating between dumbbells and kettlebells or whatever you have available to you. We will start with a back to basic strength move, lower body, upper body and then core. And then a complimentary conditioning move to really get that heart rate up, get some power, get some intensity and get everything working hard. Are you ready? Let if you think that you got it. Hands up, put your money. Starting with a quick warm up, you can march it or take it to a nice easy jog if that feels good for you. Let's get some rolls of the shoulders to the back. Starting small, then we'll make them a little bit bigger. Here we go. We're gonna keep the warm up short and dynamic. So of course, if you need more of a warm up on your own, take them forward, start small, then make them bigger. Please get it on your own. Same goes for the cool down. You can check out my extended warm up and cool down one at a time. If you need some suggestions, we're just gonna get the blood flowing, get the muscles warm, get everything ready to move for this strength and conditioning workout. So we're opening up those arms. Sit deep into that side lunge. Big reach here to here. There we go. Good. Let's reach it up, take it down, reach up, take it down. You can keep it here or as you're ready, you're gonna inchworm it out. So within this workout and really within all of my workouts, I'm always going to give you a lot of options. I want you to show up and move your body and I don't want you to worry if you're doing it exactly like me or anybody else. Let's hold this here. We're keeping that core fired up. Press up into that down dog. Get that stret back to center. If you're standing, you just keep that little hinge and reach two more. Everybody is on their own journey. Walk it back, reach it up. Little tap backs here. So if you need to do something differently to take a different option to modify for whatever reason, drop in the lunge. If you can. That is totally fine. You are still welcome to be here. That's why I give so so many options. Let's hold it here. Drop it low. If you can reach it up first, you can stay here or here. Reach up, drop that back knee. Little hip opener. The same time. That front knee is pressing a little bit out. Step it through. Same thing. Other side. Tape it back Drop it low, reach down, up, and knee. So I'll give you some low impact option, especially when we get to that conditioning, because a lot of it will feel high impact, a lot of it will be high impact, but of course, I'll always give you low impact options. And as long as you're moving, getting their. Your heart rate up, challenging yourself in a way that works for you, that is what is important. Step it through. Take it here. Roll those shoulders, opening up the hips through the back. I know a little burn still in the legs. Three, two, one. Round it up. Tap and reach. So, strength and conditioning, here's how it works. We start with a back to basics. So a little more of an isolation, no crazy compound moves, but simple strength move. I want you to go heavy if you can work to your level, but if you're able to push it with heavier weights, go for it. Because we're taking it nice and slow. We have 45 seconds, then we get a quick break, and we're going into a complimentary conditioning move. So it's gonna work sort of the same set of muscles. Often it's in a different plane of motion. So we get our joints working a lot of different ways, but it's complementary. Again, I will give you options. We only have 30 seconds of that one. So 45 seconds of your strength, 30 seconds of your conditioning. Earn that rest, because then you get a rest before we go to the next one. Catch your breath. I want you to go ahead and grab a weight. We're going to alternate dumbbells and kettlebells. I'm gonna start with my kettlebell, but it is up to you. Zip up that core. We've got one squat, one deadlift. Join me here. Squat it down. And then it's a hinge for a deadlift, right? So you can do this with dumbbells, too. So this is a no repeat workout. So you pick whatever you want to work with. Your dumbbell or your kettlebell. Let me give you another option. If you want to take it goblet squat, drop it, hinge into the deadlift. So you're only gonna see this once. So make it good and upright. Take it low. You got 10 seconds. Take it low, drop it down. Can we get one more? All the way through. And breathe. Good. Set that weight to the side every time we set those weights. And I want you to bend your knees and do it carefully. Here's your cardio. It's little ski jumps, side to side modification. Just tap it. You got 30 seconds. Here we go. So hop Hop. You're getting low, side to side. Watch. I'm at a little bit of an angle modification. You can still angle your feet, you can still pump those arms as if you're skiing. And you can still low, get low to keep those legs working. You got 10 seconds. Remember, you got that break coming. So we really want it to feel like a hit workout up and down, where when we get to this cardio, we really earn it. Breathe, relax. So that's what it looks like. A quick 45 of strength, a quick 30 of cardio conditioning. A few seconds to breathe before we jump right in. You breathe. Watch me here. We're taking it with our regular bent over row. So shoulders back, core zipped. We're here. We're gonna take it down and up. 45 seconds is a long time. So if you need a little break, bring it up or rest a knee on a bench, whatever works for you. Go ahead, grab those weights. If you're with the kettlebell, you're alternating shoulders back hinge. Here we go, up and down. So you're squeezing in the shoulder blades. I have my feet shoulder width apart. You can also take one foot forward. It is up to you again. This is a long set to be in that hinge motion. So if you need to come up in between, that works too. You just get a little bonus in the glutes, right? But if you can think about those big muscles along our spine working our back. Squeeze. You got 15 seconds. Really work hard again. If you need to alternate or if you're using the kettlebell, you're alternating. Breathe up and down. 5, 4, 3, 2, 1. And relax. Bend your knees to set those weights down again. We're going to be setting them down in between pretty frequently, so make sure you do it safely. We're taking it to our jab stagger here. We got 15 seconds in and out, then we'll switch. Here we go out in. You can take it higher impact here or low impact is just a little step. But watch me here. Pull back, squeeze. So. So we get that cardio, but we also are working the back and buys. 3, 2, 1, switch it. High impact is here. Earn that rest. Low impact is here. Either way, strong arm punch out. Bring it in. Three, two, one, breathe. Right, next one down. There we go. Catch your breath. We're taking to a little bit of core. Weighted core down on your back. So we are here, team. You have either the dumbbell or the kettlebell. Whatever you feel more comfortable with at the top. Modification. You're gonna hold it Here, Push in. Keep that core engaged. Lift up in that bridge. So any of my pregnant mamas, or if you're early postpartum, otherwise, we're here, guys. Lift those feet up. Little crunch. Lower the legs. Slow and controlled. Take it up. Crunch. Lower the legs. You decide how can you stay engaged. Is that keeping your feet a little bit higher? It might be putting the weight there to offset is going to make you have to stabilize. You can also push into that weight. So if you got your kettlebell, push in or your dumbbell on either side, that's going to help you. If you feel like doing a little pullover, you can do that too. Again, bridge to modify. 10 seconds. Crunch. You feel like this. I know. Take it up. 3, 2, 1. Relax. Weight to the side. We're taking it into a side hop jump. So modification, you're just taking your knee across, across, tap it back, knee across, tap it back. Otherwise, we're jumping here to here. Join me. 30. Breathe. Another option to modify is to run it or walk it to one side, bringing those knees to the elbow. That works, too. But again, if you need to modify for the core for whatever stage you're in, just take the knee across. Keep one knee down. You got 10 seconds. Lesson. Keep it going. Breathe. Three, two, one. Relax. Yes, team. First circuit down. That is what it looks like. Alternating kettlebells and dumbbells. I want you to catch your breath, grab a quick sip, because we're going to take it to a swing. So we're going to incorporate a swing after every circuit. There's only three you can do ski or swing with your dumbbells or one dumbbell or kettlebell in the center. Whatever you're most comfortable with. If you are not comfortable with the swing or you've never done it before, we're just going to keep it with that deadlift. We're only going 30 seconds. Roll those shoulders back. Hike it. Hinge. Three, two, one. Power up. So I'm starting with my dumbbells. I'm gonna switch to my kettlebell. When we do this again, we're driving it up. Breathe. Either way, you're hinging to the back. So if you got one dumbbell or kettlebell, you're here. We're locking out at the top. Press those feet into the ground. We're not hyper extending or arching. We're locking out nice and straight and tall. So really drive into those feet. That's gonna help. Five, two, one. Pedal and relax. Yes, team. Breathe. All right, so set those to the side. Catch your breath. Shake it all out. We're going into a side lunge, so we're gonna go with your heavier weight again. I'm gonna go heavy, kettlebell. We're gonna take it all in one side side for 20 seconds, then all on the other side for 20 seconds. All right, go ahead. Roll those shoulders back. Here we go. So 20 and 20 with just a couple seconds in between while we transition. Drive out of the heel. Yes. Take it down, press it up. Shoulders back. Good. 5, 4, 3, 2, 1. Other side. Here we go. Down and up. Full burn. Yes. Take it here to here. Keep it going. Ha. Yes. Five seconds. Keep that shoulder and shoulder blades back. Last one. Good. And relax. Bend your knees to carefully drop that weight. Here's your cardio core modification. You're just a tap or a lunge. Tap in, lunge, tap in. Otherwise, here to here. Join me. Here we go. 30 seconds here. Tap it in. You're jumping it in and then switching. Jumping it in and then switching. I want speed. I want agility. Get low in the lunge if you can. Again, whatever that is for you. If that is just being super precise with that lunge. But if that's jumping, keep it going. Yes. 5, 4, 3, 2, 1. Yes. Catch your breath. How's that feeling, guys? We're getting this done quick, I promise. All right, we're gonna take it again. I'm gonna switch to dumbbells. It's up to you. Curl and press. In and in. If you got your kettlebell, you're one in the center. Just like that. Bend your knees to grab those weights. Curl and press. I want you to catch your breath. Here we go. So we're up, up, in, and down. Bicep curl. Breathe. We're going 45 again. If you've got your kettlebell, it's looking like this. If you feel like you're arching in that back, put one foot back. Either dumbbells or kettlebells. Breathe and breathe. Right? Burn right up, up, in, and down. We're gonna be done with this workout so fast. I debated about doing everything twice with the kettlebell, but I thought, beginning of the month, let's just get it done quickly. 3, 2, 1. And relax. Bend your knees. Drop them carefully. Get set up for that cardio. We've got a shuffle and four uppers. So shuffle, four, three, two, one. Shuffle or double step. Here we go. Shuffle, shuffle. You pick your pace. Low impact is just a double step. Four, three, two, one. Double step four, three, two, one. If you can get low, get low. Get fast again. Moving intentionally. In different planes of motion, moving laterally, diagonally. Three, two, one. Relax. Yes. Breathe. All right, team, let's get a little bit of core. We're bringing it down. So modification. You're gonna come on the elbows, and you're gonna tap it back one at a time. Otherwise, we're on the elbows, knees down. Bring it up, knee side. Bring it up, knee side, Bring it up. So you're alternating center, knees, and twist. In 3, 2, 1. 45. Take it down and twist. Let's go center and then twist. So every other knees, drop your hip. Again. Modified. Stay on those elbows and just tap it back. Tap it back. Either way, as we're bringing up from the knees, think about everything coming in. Lift. A little tuck of the pelvis. Ribs together, hips together. Make sure you're breathing, but everything is tight and contracted all the way through. You got 15 seconds. Twist center. Slow and controlled. I know that it's hard because we get so tired. Breathe and twist. Last one. Yes. Stretch it back. Stay right where you are. All right. Lateral mountain climber modification. You're just tapping it out to the side. Tap it out to the side. Otherwise, you're in a bear plank, and we're side to side. Join me. 30 seconds. Don't feel like it has to be super fast. We want to open up those hips. It's a mobility move as well, but we also want that quickness, that agility. So bear plank. Lift it up side to side, through and through. Stay strong in that upper body. Push those hands away from your body. And again, modification. Just tap in. Tap, and core store was still working. 3, 2, 1. Yes. Right, tap on those hips. Bring it up. Team, we are done with that circuit. Grab a quick sip of water. All right. So cool. Let's take it to our swings again. This time, I'm switching my kettlebell, so I'm gonna go heavy. You do you dumbbells or kettlebells, whatever is good for you. And again, hinge it with just your deadlift. If you need to modify. If you're not comfortable with the swing, if you've never done one otherwise, power it back, power it up. Lock out at the top. But we're not arching. We're going chest to eye level or below. Roll those shoulders back. Plant those feet into the ground. Hinge it here. Hike it. 3, 2, 1. Here we go. 30 seconds. Drop it. Drop it up, drop it back. Power up again. Really think about pushing the feet into the floor. So even though I remind you, I cue you to lock out in the glutes the hamstrings, the knees, the core, the back. I want you to use your feet as your guide for that. Right. So we're not using our arms. Reusing the power, reacting to the momentum. 3, 2, 1. And relax. Stretch it out right here. All right, team, catch your breath. Slide that away. Last circuit. Let's get it done. Right. All right, so we're going a plie squat to a curtsy lunge. If you need to, you can just tap it back. I'm again going to start with my kettlebell, but it's up to you. You can use dumbbells, and you can keep it low the whole time like we did with our squat, or you can clean it up to hold it for that curtsy. It is up to you. Go ahead, grab your weights, whatever that is. Dumbbell or kettlebell, Shoulders back, core zipped. 45 seconds. Plie, cross it over, curtsy, drop it down. Plie, cross it over, curtsy. If you want to clean it, power up. You can also do those with dumbbells. I'll show you what that looks like. You keep going. If you got your dumbbells, you can go plie, curtsy, or just a curl. Yes. Drop it here. Good. Keep it going. 10 seconds to go. Don't do what I just did, and I bent, was bending through my back. 5, 4, 3, 2, 1. Yes. Legs right. All right, guys, this is a doozy. You have a few options. You can modify by just tapping back or lunging back. Or we're down. Down, up, up. Here we go. 30 seconds. Down, down, up. Hands behind the head. Down, down, up, up. Again to modify, you're just alternating your lunge. If that's not comfortable, to get your knee all the way down there. If you really are feeling fancy, down, down. You can jump it up, but that's really hard to do. I don't even think I can do it on this floor. Take it. 5, 4, 3, 2, 1. I know it didn't feel like conditioning, but it did right. Heart and lung conditioning. We're not worried about how fast we're going or how much we're doing for jumping. Catch your breath. We're taking it down, guys. Dumbbells or kettlebells, We've got a press, chest press to triceps, so we're here. Up and in, down. You can keep those feet up for core. You can keep the bridge up to modify. Here we go. Press and triceps. If you've got that kettlebell, obviously, or one heavy dumbbell, you're doing a close grip. Press into your tries, Right? Close grip and tries either way. My pregnant mamas, you may want to lift up in that bridge, but that will give everybody a little progression. Or you've got core right here. Keep it going. Press and tries. If you want more core, move those knees away. Try. Nice. Yes. Down and up. Down and up. Breathe. Yes. Every. There we go. Last one. Relax. All right, team, bring it up. So classic cardio conditioning. Also get those triceps and those chest and shoulders. It's a burpee. If you need to modify, you have many options. Take it here, bring it up, or take it here, walk it back, walk it in, or take it all the way down, all the way up. Join me in 3, 2, 1. 30 seconds. Up and down. Bring it up. Remember, earn that rest. You have that rest coming, and you can do this. This is a short workout, so finish it strong. Use those muscles we just burned out with that strength. Move our triceps, our chest, our shoulders, our core, and then use that power that you have in you, because I know you do. So whatever that is for you, even if it's not the full burpee. Get it done. 3, 2, 1. Yes. Breathe. Right? All right, guys, let's take it down. Catch your breath. Coming into a side plank. We're gonna get these done. One on each side. We got 45 seconds of our side plank. Lift it up and hold. So we're here, team. I know that's long for your side plank. We're gonna mix it up as we go. So you can either just hold it here, right, or take it all the way up. Whatever is better for you. You can also be stacked. And then if you want, we're gonna go down and up. Focus on that breathing. I know you just finished burpees. I know those shoulders are burning. They're tired. Right? Take it down. Bring it up. Breathe. Yes. Good. Little twist. Twist. Down and up. You got five seconds. Can we get two more? Good. Relax. Since we're down here, let's get the other side for the strength, and then we're gonna bring it up. We're gonna get both sides for our conditioning because we are so close. Team, get ready. Lift it up. In three, two, one. Up and hold. So find that nice, good side plank. You can drop the knee if you need to. Remember, if you're feeling too much, too much of your shoulder, you may need to internally or externally rotate, or you may need to slide it out or in just a bit. Hold it, and then very slowly drop it down. Bring it up. If you need this hand for balance. That's totally fine. What I don't want you to do is be leaning into it. So open up the shoulders, right? There we go. We're gonna add the twist in just a second. Lifting that core. Enjoy this quiet moment. Twist it down. Open up. Take it down. Five seconds. Can we get two more? Last one. Relax. Ha. Catch your breath. Bring it up for your conditioning. Looks like this. We got 30 seconds. Side cross. We'll get 30 here, 30 here. Here we go. Side cross, side cross. If you want. You can jump it if you want a little extra. If you need a little more balance here. And cross. Grab on to the wall. Whatever is good for you. It's gonna get a little burn in that leg. Lots of core and obliques. 10 more seconds. This side. Let's get it done. Here we go. Bring it up. Bring it up. Last one. Other side. Here we go. Up. Yes, you can. I know you're tired, but I know that brain is trying to talk you out of it. Do whatever you need to do to get it done. 15 seconds more on this side. Then we're gonna breathe. We are so close. Stay with me because you can. You're here. You showed up. Don't stop now. Whatever you have left in that tank, we're gonna use it for 3, 2, 1. Breathe. I. Catch your breath. I know. That was a long one, right? Let's take it one more time with the swing. Let's get it done. Dumbbells or kettlebells? Whatever you got. We're going for the. For 30 seconds. Roll those shoulders back. I want you to give yourself a second to let that heart rate settle. We don't want to go right back into it. We want that rest so we can execute good form, Right? I know a lot of our workouts move super fast, but the last thing we want to do is be so tired that we're swinging like this. Right? So give yourself a second going into that swing. Shoulders back, core engaged. Get set up. Dumbbells or kettlebells, you've got your deadlift to modify. Otherwise, here we go. Three, two, one. Power it up. Last swing. Make it the best swing. Press into those feet. Lock out at the top. Straight up and tall. Breathe. Core is engaged the entire time. My arms are getting the work but not doing the work. Squeeze. Yes. Keep breathing. You've got it for 5, 4, 3, 2, 1. And relax. Ah. Pedal those feet. Awesome work, team. Quick sip of water. All right, Guess what? Bonus move time. But it's going to be a little different. All Right. I know what you're thinking. We blew through that workout, but you're like, oh, we only really got one set of this. One set of this. We're gonna add one more, but we're putting it all together. So watch me. I'm gonna call out your combos. We're gonna get eight reps, then we're gonna switch it. Get eight reps. It's gonna go fast. We only got three. You can go dumbbells or kettlebells. Watch me. For your first one, we're going to deadlift row and then take it down and squat. If you want to clean it in between, you can. We got eight reps. Zip up that core. No time, just reps. Stay with me. Here we go. Deadlift row. Squat it down. Bring it up. Deadlift row if you want. And squat. Deadlift row. We're. It's a curl. Yes. Deadlift row. Four more right here. Four. Keep. Stay with me. Three. Last two. Two. So it's sort of like a little speed round, right? A bonus moves. Last one, we got side lunge, curl and press. Join me here. Dumbbells or kettlebells. You can switch it out if you want the variety. Side lunge. Here we go. Side lunge, curl. Step it in and press. Side lunge curl. Step it in and press. Down. Take it up. Down and up. There we go. Three more. Three, two. Last one. Hold it here. Curtsy. Triceps. Sorry. Plie. Plie. Up. Triceps. Join me. Down, up, up. Tries. No. Curtsy. Yes. Four more than you're done. Four, three. Yes. Two. One more. Oh, man. Good work. You did it. Catch your breath. Breathe. Shake it out. All right, team. I know. That was fast and furious. Sometimes that's how we get it done, right? If we can think. No, repeat. Just get it done one after the other. That is a method. Other times, we want to have circuits where we repeat so we can really perfect the movement. Sit back right here. Really focus on our form. Sometimes we want all compound movements so we get that heart rate up without having to do a lot of extra cardio conditioning. It's all part of the process. And it's all why we want variety, right? Keep our bodies guessing. Confuse our muscles. Keep our brains from getting bored. Keep you showing up. And you are. And you did. Even if this is your first time here, reach those thumbs to the back. I want you to be so proud of yourself. I'm so proud of. Proud of you. But what's more important is that you are proud of yourself. You did it. You're here. You made it happen. And I know it's not easy to make it happen. Maybe you got kids, maybe you got work, whatever. We all are busy. We all have a lot of obstacles that keep us from moving our bodies. But you did it. You're here and you should be thanking your body for showing up for you today. Let's get a little quad stretch if you can reach behind. If that's too much, just take it right here and just bring that hip a little bit forward. Ha. Yes. Team. Make sure that you check out the information in the description below. Join us over in the Bodyfit Athletic club if you're looking for more support and accountability. You want to connect with me and get to know I can get to know you a little better. This Vivian, our body fit registered dietitian. And of course, get a nutrition plan, get the weekly schedule and get tons of other events information always to help you on your journey. Shake those arms out. Get more of a stretch when you can on your own. Let's get one big deep breath in. Oh. And out. You did it. That was your full body strength and conditioning with weights workout. Great job, everybody.