30 Minute Single Weight Sweat Workout | February Fire Day #5

Foreign. Hey everybody, I'm Amy from Bodyfit by Amy. And this is your single weight sweat workout. This is day five of your February fire program. In this workout we are going to use one dumbbell. You can have a couple options close by if you have them. And we are going to get compound moves to really get your heart pumping. We're going to put some things together and we are going to have a great time doing it. All you need for this workout is one weight and a mat and some to move. Are you ready? Let's do it. Let's start with just a quick warm up. You can march it, you can jog it, whatever is good for you. Let's get those shoulders rolling to the back. Start small, make them a little bit bigger and then to the front. We're going to keep the warm up short so we can keep this workout short. Of course, if you need more of a warm up, please get it on your own. You can check out the link in the descriptions below for my extended warmup and extended cool down videos. Let's open up nice and wide. Here is how it is going to work today. Let's step it out here to here. We are going to get a compound move for 30 seconds. Don't worry, it's not going to be overly complicated, but you can always just do one version of it. Then we will do a second compound move for 30 seconds. Then we will have what we call our sweat round where we put them together. But by put them together I mean let's hold it here, one and then the other. So 45 seconds of just alternating. Sounds complicated, but I promise it is not. Let's take it right here. Bring those feet in. You're gonna do a squat and then we're gonna do a hinge. So really working that squat motion and then that hinge motion driving those hips to the back. Right here. One more right here. Drop it down, hinge it over. Now if we can, let's drop it down in that squat and just little shift of your weight side to side. If you it even lower, even better. Otherwise keep it up here and then let's hinge it forward, reach down, reach up. So here to here. So we'll get some cardio mobility in between those circuits from here. If you can go ahead and walk it out if that's good for you. Otherwise you can take it to the knees, walk it back. The majority of this workout is going to be low impact, but remember, that does not mean low intensity. You are gonna get your heart rate up Just by the fact it here for that core press. Up, down, dog. Just by the fact that we are getting compound movements and getting a lot of muscles working together at once. Hold it here and then walk those hands up. Last thing right here. Let's just reach and tap. Open up that hip and then hold it here. Down if you can. Up if you need to. Hold it here. Drop that knee. So we will get into. I don't know if you all can hear my 3 year old screaming out there. Reach the real life, mom life. I know so many of you can relate. Hopefully when we add some music to this workout, you won't hear it. Go ahead and switch your sides right here. Stay up or take it down. Reach up. Drop that knee. There she goes. And reach through. Up and down. Little torso rotation. Step it in and round it up right here. So a little cardio mobility to get us into that first circuit. All right, so we will have a move for 30 seconds. We're gonna start with a kickstand deadlift into a row. So we'll get a hinge, we'll get a row. You can probably go heavy with it. Then we'll have a curtsy and a curl again. You can probably go heavy with it again. We're keeping it all unilateral. So one side, one leg, one, one arm. I think that you will find it challenging in a new and different way. That is what we are always going for here. So take it right here. A little stretch. All right, so go ahead and grab one heavy dumbbell. I'm gonna aim for my 15s. We'll see how this goes. Watch me here. Here's your first move. We're staggered here. It's a kickstand, it's a row. And then bring it up. Here we go. Zip up that core. Shoulders back. One foot forward. Opposite arm. Hinge row and up. So remember, it's a hinge. Press up through that front heel. That kickstand means that back leg is just giving you a little bit of balance here. Really squeeze. Drive it up. Pretty simple, right? Keep it going at 10 seconds. All the way up. We got time for one more? Yes. All right, watch me. One time. Same leg forward. I'm gonna curtsy it. I'm gonna curl at the bottom. I'm gonna come up. Here we go for 30. Curtsy curl. Tap it up. Same leg is working in the front. Same arm is working. A different kind of pull. We did a pull with our row. Now we're doing a pull with our curl. Here we go. Keep it going that 15 is heavy, but I'm gonna go for it. We got five seconds. Remember, if you need to modify, you can just tap it back. Last one right here. All right, team, sweat round. Let's put it together. We got 45 seconds. Here's what it looks like. Watch me first. Kickstand row. Take it up. Curtsy curl. Are we ready? 45 seconds. Really go for it. I know that arm is burning. That leg is burning. That's what we want in 3, 2, 1. 45 here. And up. Curtsy curl. Now, if that curl is starting to get heavy for you, here's an option. We can take it with a hammer, right? Kickstand row. Burling curtsy. Yes, you can. Oh, and curtsy. We got 10 seconds left. Stay with me. This is the sweat realm. We call it that for a reason, because it's our last final push. This side of the leg, this side of the arm. Yes. And burn. Give yourself a little break from that. Stretch it out right here. Right? All right, team, let's get ready. Let's do all of that on the other side. Grab that weight. Kickstand row. Here we go. I know that wasn't a ton of time to have a breather, and that's on purpose. Remember, a lot of the ways that we increase our intensity, it's not always going heavier or going faster. A lot of times, it's shortening our rest periods. Right? That is a way to get what we call progressive overload. We can build that endurance, keep that heart rate up by taking less rest time. Sometimes we do more and we increase the intensity. Last one. Get ready. Curtsy curl. Opposite leg. Here we go. Up. Push it up. Remember, to modify, you can just tap and keep that front leg working here. If you need a little extra help again, you can take it to that hammer. Maybe you went heavy on that row. We love it. Breathe. Five seconds. Can we get two more? Huh? One more. All right, team, get ready. We're gonna put them together. Watch me one time. We're gonna kickstand row. Step it in, cross it behind. Curtsy curl. Remember, if you want to take it to that hammer curl, you can. Let's get it done all in this side. Sweat round. I promise we get a breather after this. Zip up that core. Three, two. Kickstand row here. Tap it in. Curtsy curl. Feel the difference? When we're working unilaterally, right? We're. God, we're opposite sides of the body, so this leg and opposite side with upper body, so the core really has to Engage. Right, because the weight's on one side, but there's a lot of work on that other side. Yes. 15 seconds. Keep it going. Sometimes I put that arm out because it helps me stay balanced in the center. Breathe. Huh? Kickstand row. Last one. All the way through. Curtsy curl. Ah. Burn. Grab some water. We're gonna get a little cardio mobility after that. All right, let's shake them out. In order to shake out those hamstrings and also get the arms and back, we're gonna take it with that toy soldier kick that we did in the warm up. Yes. It will get that heart rate up and it'll also give you that stretch. So big arms, big legs. 30 seconds here. Just stretch it. If you need more of that cardio, you can pick up your pace. But I still want that big reach for the arms and that big stretch with the legs. You don't have to get super high with it. Doesn't have to be here, but flex that foot. Yes. All right, team, after this, we're going to the mat. We're gonna get a little bit of core, a little bit of upper body push. We did upper body pull. Now we got our push. Three, two, one. Shake it out. All right, grab one weight. I'm gonna go medium here with my 10. Go ahead and join me down on the mat. All right, team, so first thing that we got, go ahead and join me here. You can take a little stretch if you need to. We're gonna do a one legged bridge. So we've got this leg pulled in close. This leg coming up. It's a press and a bridge. So watch me here. If that is making that leg cramp or that doesn't feel good for you, just keep that regular bridge. That works too. Then we're gonna take that same leg. We're gonna do a chest fly one side with a leg lower. It's really gonna pull those abs all that up. Chest press and bridge. 3, 2, 1. 30 seconds, up and down. So on this side, it's the same leg, Right? Working the same side. Right. So we've got, for me, it's my right side with the chest press, right leg with the bridge. So I went a little lighter on this one. It's gonna feel heavy for the fly and light for the bridge. That's okay. Five seconds. Four, three, two. All right, I'm gonna take both legs up so I can flex the feet. Feel that stretch. This leg is still going down. Turn that palm in. We're here to here, join me. Here we go. If that is not right for you or if you're modifying for any reason, especially if you're modifying core, then I want you to just do the leg with the arm down. Breathe. Ah. Right now I gotta think about it, right? If you want, you can lift those shoulders for a little extra core. Relax. 3. No. 2, 1. My timer was off. Good. Give that hand a little break. All right, watch me while we're here. We're gonna get chest press, one legged bridge. Bring them both up, down and up, then down. All right, so it's a little bit of the leg switch, but you can do it. Let's get it done. 45 seconds in 3, 2, 1. Bridge. Then you gotta get set up. Fly leg lower, get set up. Bridge, set up, burn. So what are you feeling the most? Right? That leg, because it's working so hard going up and down. That's on purpose. We're getting a lot of hip flexor as well on that side. That, that leg is just going up and down. We got 15. Ridge and Press. Yes. Last one. And up burn. Good team. Let that weight drop. Stretch the side. We're gonna get some cardio mobility in between both of those so we can get that stretch. Then we'll get that other side. So we are going either cat, cow to a down dog or you've got tap in, climber to down dog. All right, we want the stretch, we want the cardio. Go ahead and pick where you need to be if you're modifying, especially core. Stay on the knees if we need to. Let's take a button. 3, 2, 1. 30 seconds. Knee, knee. Stretch it out. Down dog. Take those knees across. Across. Stretch it out. If you're modifying your cat to cow and then with or without that down dog, you don't have to do it. You can say cat, cow if you need to. Just right here. Ten seconds. Tap, tap. Boom. One more tap, tap. Stretch it out. All right, team, let's get. Same thing, other side. I know we're gonna feel a lot of that upper body, a lot of that core, a little bit of that glute and hamstring. If you need to take it with a two legged bridge, that works too. Remember, this leg is going to work hard, but you got it in three, two, press and bridge. Lift, lift and lift again. I know that's a lot, so please feel free to take it with the two legged bridge if that's better for you, especially knowing what's coming. Right up and down. Lift high. We got upper, we got lower and we're gonna Add that core in three, two, one. Take it up. Right here we got fly and lower. Right, fly. It's challenging for that chest, for that shoulder, and most of all, for that core. So you gotta really stabilize again. Think about bringing those hips together, those ribs together, everything pulled in. Yes, I know. Hi. And breathe. 3, 2, 1. Give yourself a little breather. Little stretch right here. Let's get it done. All right, team. I know it's a lot on one side, so we got that press and bridge. Then you gotta get reset for the fly. If it feels like too much, you just pick one. All right, Here we go. 3, 2. 45 seconds. Sweat round. Set it up. And here. Set it up. And down. Up. Remember, if you're modifying that core, you're not lowering the leg. You're keeping the feet on the ground. Yes. If you need to bend that arm more on that fly, you can. 10 seconds to go. Oh, core. Last one. Finish strong. Yes. Oh, stretch. All right, team, let's get that plank, that tap across. Down. Dog or cat? Cow. Down. Dog. 30 seconds. One more time. Ready? Here we go. Tap, tap. Press it up right here. Feel that stretch. Tap. I really want you to think about the stretch in your shoulders, right? Because that's probably what you're feeling. Hamstrings, too, from that bridge and, of course, your core. But as you're pushing up, think about the stretch in the shoulders and chest. Tap, tap. Five seconds. What do you got? And breathe. Relax. Ah. Shake it out. Right here. Feel those hip flexors. We are going up onto our feet. Go ahead and grab a quick sip of water. That was a lot of time on the mat. Right. We felt that, but now we're back up top. That was pretty isolated upper body and core. I want you to watch me really quick. If you want, you can take it to that cardio mobility. We were here, but watch me. We are going to do a plie swing into triceps. Sounds complicated. Don't overthink it. It's a plie swing at the top, triceps behind the head. If you feel better, one dumbbell between two hands. That is always an option. If you can keep it on one, we're gonna get both sides. It's plie, and then it's a hinge. Drive it back. If that feels like too much, I just want you to take it a plie squat press and tries. If you can get the swing. Get the swing. Swing. Then we're gonna get our side knee. You can take it to two hands. I probably will. Then we'll put them together. Sweat round. All right, A lot of upper body, lots of lower body. Let's get it done in 3, 2. 30 seconds. Plie swing here. Tries drop it down and back. So watch me. It's a little half squat. Then it's a hinge, like a swing. And then I'm using that top hand to keep my elbow in. Right up core is engaged, especially at the top. Connect behind the head. If you need two hands, that works too. Last one. All right, Set it up right here. Watch me. Your side knee, bring it in. Side knee, bring it in. A few options. I'm gonna take it one dumbbell between two hands if that's better for you. Because you know what we got coming. We're putting them together. So I'm gonna save my shoulder on that and get lots of core. Another option, of course, is just body weight. We just really want that side crunch and that heart rate. Also, what you're feeling is that leg working hard. So keep it going for 3, 2, 1. Breathe for a second. Watch. Watch me here. We're putting them together. We're going down, up. Triceps, side, knee. Strong. You need to go two hands. You can. If you need to cut the side knee out, that works too. Let's get it done. 45 seconds. Zip up that core in three, two, one. Here we go. Triceps, sweat round. Here we go. Up. Plie swing. Tries. Side, knee, down again. I know what I'm throwing at you today is a lot of different parts, so you always have the option to just pick one or to take it even slower. Whatever is good for you and where you are today. Remember, I always want you to be where you are today, to work to your level and know that if you showed up today, you are succeeding. Yes. 5, 4, 3, 2. Last one. Boom. Good. Tap it out. Switch your hands. Lots of tricep and shoulder, right? Hopefully you felt those legs, too. Let's get it done right here. Breathe. Bring it in. In three, two. Plie. Triceps, right here. Plie. Swing. Triceps. Just this one, right? Remember, this is your 30 seconds regular round compound. Then that double compound, sweat round. Down. Up here. Keep it going. Making sure that we're swinging through the legs. Power up. So it's just like a swing in the sense that we drive it up, power it up. So it's not a front raise, it's a swing. Good. Get set up right here. Whatever you need to do. One dumbbell, one hand. Two hands, side knee. Here we go. Remember, you also can do no Weight. Take it here if you want. This is what I'm doing so I can get more of that ab contraction and I can save my shoulder for that sweat round. Because we know what's coming, right? Keep it going. Breathe. Yes. Burn. Take it up. Yes. Relax. All right, team, let's get it done. 45 seconds together. You got plie, swing, triceps, side, knee. Zip it up, shoulders back. Ready? Here we go. Up, triceps, side, knee, all the way through. Plie, swing, triceps. Notice what we're not doing is rushing. This movement, everything gets all the way through, so it literally is one and the other. I say putting them together, but you're really doing. Doing one exercise followed by the other exercise. One rep each, right? So keep it going. Full range of motion. Good form, legs, core, arms, everything working and burning. Last one right here. Let's get it all the way through. Yes. Time. Burn. All right, team, shake that out. Let's get some cardio mobility here. Watch me here. We're gonna step it. Side lunge, Reach it through. Big arms back. Big arms up. We got 30 seconds. Ready? Here we go. Side lunge. Reach up, reach up. If you need a little less, you take it not as low. You focus on that mobility. If you need a little more shuffle if you want that cardio, right? And up. Breathe and up. Yes. Hup. Breathe and up. Yes, you can. Five seconds. Four, three, two, and one. All right, team, let's get some core. One dumbbell, medium dumbbell. Watch me. We are taking it down. All right, team, so we've got a bear plank. We're on our knees, we're gonna lift it up, we're gonna do a row, and then we're gonna tuck it under. So we're row tuck here. Here. Don't think too hard on it. If it's just a row, it's just a row. We're gonna alternate what we're doing, all right? So let's get it done. Bear plank. Row, Tuck in three, two. Alternate. Lift it up right here, here. And down here. Tuck and down. Modification is, of course, stay on those knees. Up. Turn it in if that's too weird. You just keep that row. You know what to do, right? Good. Yes. Breathe and down. Last one. Let's get each side. Yes. And relax. All right, guys, little stretch through your hip flexors. Here's your next one. We're coming full plank. We're going to reach under, reach under, pop up and curl. Reach under, reach under, pop up and curl. Join me in three, two, high plank. I'LL give you a modification in a second. Reach, reach, pop. Modification. You're just reaching through, reaching through. Step it in, step it back, or just stay on your knees the entire time. You don't have to get that stretch, but let's get it done. Keep it going. Reach, reach, pop up. Last one. Reach, reach, pop up. All right, team, let's put them together. We got a spread round. I know this is a lot on our elbows, but let's get it done. Here's how we put it together. We're going up, up, twist, and here. Up, twist, and then we get that pop up and that curl. So we're just adding the twist as we bring it in. We're gonna stay in that full plank the entire time. Let's get it done in three, two, one. Here we go. Row, twist, and down row. Curl, twist, pop it up. Hanging up here. Curl, take it back. Modification. Up, row and down. Row, Curl, Step it up, step it up. Curl. Or stay on the knees the whole time. Here we go. Yes. I know it's a lot up. Ah. Let's finish it out. Breathe. Take it up, take it up. 3, 2, 1. Relax. Ha. I know, team. That was a lot, right? All right, team, here we go. Last round, right here. We're gonna take it to a high pull or a snatch and a squat. Step out. Right, so high puller, snatch. 30 seconds, super simple. Up or all the way up, and then switch your hands. High pull or all the way up. Then we're gonna take it here. Step out, step out. All right, we got 30. 30, 45. Then that is it, team. This is it. Let's get it done. High puller, snatch. 30 seconds. High pull. Switch it here. High pull. It's a power move if you're snatching all the way up, all the way up. It's only 30. Get it done. The snatch is a little trickier, so if you need to stay with that high pull, you're just pulling that elbow up, right? Breathe. Last one. All right, team, so we've got this weight, we're gonna stay low almost the entire time. Watch me here. Squat, step out, step out. And up. Here we go. 30 seconds. Squat, step out, step out. All the way up. You can go goblet if you want. Out, out and up. Get low. Out, out and up low. 10 seconds. There's that burn. I know. I just felt like we had a lot of upper in this workout. We had to finish strong with more lower. 3, 2, 1. Breathe. All right, team, here's what it looks like. Your last Last sweat round, then we're wrapping it up in three, two. Watch me. First we got high pull or snatch. Then take it here, out, out from here. High pull, two sides. You know what to do. Let's finish it strong. 45 is all we got. Let's get it done in three and two. Start low. 45. So high pull or snatch. Take it low. Step it out, step it out. Drop it down. Snatch, snatch. Bring it. Goblet. If you want out or out, here's another option. High pull. You can keep that. There we go. You can keep it on the ground. Step it out right here. You're probably feeling that burn either way. Snatch, snatch, out and out. Finish it up. 15 seconds up. Step it out, step it out. Last one. All the way through. Step it out and shake it out, team. I know. Breathe. You did it. Yes. I am so proud of you. Let's open up those hips right here. Round through the back. Make sure that you let that hurry, can't come down, that you hydrate. We can keep the warm up or the cool down. Pretty short. So again, check out that extended cooldown. If you have a wall, put those thumbs to the back. Up one foot up here. Tilt your hips forward and breathe. Let's go. Other side. Take it here. Reach it up. Of course, don't forget to like this video and subscribe to my channel when you subscribe, that helps me keep making these free work workouts here for you on YouTube. Let me know in the comments what you thought. And of course, check out everything in the description below. We'd love to have you join us over in the Bodyfit Athletic Club if you are looking for more support and accountability. And of course, make sure that you're on my mailing list. You can get the free workout calendars, know when we have challenges, and of course, course, get the workout links. So check everything out in the description. Check out my website for equipment and apparel and of course, don't forget to follow me on social media at. Body Fit by Amy. Oh, that was a good one. I hope you're feeling good like I am. I know it was challenging, but remember, you did it. You showed up and I am so proud of you for being here. One big deep breath in and out. You did it. That was your single weight sweat workout. Great job, everybody.