34 Minute AMRAP Burn with Weights I Momentum Day #25

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your AMRAP Burn with Weights workout. This is day 25 of your Momentum challenge. In this workout, we will be working with dumbbells or a kettlebell or both if you've got it. And we'll be working in the AMRAP format. AMRAP stands for as many rounds as possible. We will have a timed circuit with four different moves and you will go as many rounds as. It's all about going at your own pace. And of course, I will give you lots of options. It's gonna be a good time. Are you ready? Let's do it. All right, let's get started with just a quick warm up. You can go ahead and march or you can jog. Whatever feels good for you. Let's roll those shoulders. Let's try to release any tension you have from the day or the week or the month or the year. Just let it all go and just be here with me today. We are going to get that energy up, we'll get that heart rate up, we're going to get strength, we're going to get cardio, and we are going to get it done. So let's take those arms one at a time. Of course, if you need more of a warm up, please get it on your own. You can check out the links in the description below where I have an extended warmup and an extended cool down video will get just a few minutes of mobility, movement, prep. We will get our bodies ready, but sometimes we need a little bit more. Let's open up that chest just here to here. And let's add a little side lunge to it so we can really open up the hips here to here. Good. And then let's hold it stationary. You're going to reach down, reach up, reach down, reach up. Sit deep to that side. Shift your weight right through here. And then we'll walk those feet in. We're gonna take it one squat and we're gonna tinge it just like this. Take it squat. Try to get deep if you can. We're not into that workout yet. But just to open up the hips and then through the back of the body with that hinge. Just your squat right here. Let's do a little hip rol. If you want to take the squat out, you can just do the rolls. One more. Reach it up. Reach it down the front of your leg so it's that hinge again. We get that stretch. And if that feels okay, walk those hands out into that Inchworm. Walk everything back all the way up. Walk it out. If you want to take it to the knees, you can do that. Otherwise stay right here. And one more time, we'll hold it out into that high plank position to fire up that core. Press up and down into that core. We're right here. Down, dog. Last one. And walk those hands back. Round it all the way up. Tap behind, reach it here, open up the hips. You can keep it right here. Or if you're able, let's get a little lower in a lunge. And then let's hold it here. Drop that top hand down if that is good for you. Otherwise stay upright. Walk that front foot away from your body so you can open up that hip. Take that arm up, drop that back knee just a couple times and then reach it through. Right here. Under and up. Last one. Step it through. Round it up. Same thing. Other side. Take it back, drop it down. If you can walk that front foot away. Reach it up. Drop that knee. Hopefully you feel those hips opening and big stretch the ceiling. Reach under, take it up. Reach under, take it up, reach under and up. Step it through. Round it up. Right here. All right, so this is what we've got. We are in the AM wrap format. So AMRAP stands for as many rounds as possible. But I want to make it clear that is at your own pace. You're going to have a timed circuit, a set of reps. But if you need more rest in between, if you need to take it slower, it is all up to you. I don't care how many rounds you actually get, I just want you to do it at your own pace. As you know, I will always say, be where you are today. And remember that if you showed up today, you are successful. Challenge yourself, but in a way that is good for you. So we're gonna have a 4min minute round with 4 exercises with 8 reps each. Again at your own pace. Then we will take it to what we call our burn round. Same exercises for two minutes, but we're gonna make them with some pulses to add a little burn. All right, so go ahead. I'm gonna have you start off with just a little bit of cardio. You can go low impact jack or you can take it high. While you're there. I'm gonna talk you through four minutes. We're gonna start with the dumbbells if you got them. You don't have dumbbells. Take it to your kettlebell. Watch me here. We're gonna start with your transverse transverse squat. You keep Those jumping jacks. Watch me here. Transverse squat, eight reps. You can take it with the plie or transverse. You're opening up on the diagonal. That's what I'm gonna do. But if the movement feels like too much for your brain, just keep it here. Then we've got a row, then over row we're gonna go one in, then turn those palms to the front and bring it up. It's not a curl row, but rotate the palms to the front row in and up. Then we're gonna alternate our lunges right and left just like this for eight. And then we're gonna take our bicep, curls, hammer, curl up, and then we're taking it out. Eight reps. Go ahead and catch your breath. Grab those weights. If you need breaks in between you, just set them down. You could even do the lower body without the weights. Otherwise, we have four minutes. As many rounds as possible. It's all up on the screen right here. Eight with each at your own pace. Let's get it done. Transverse squat. Three, two, one. So you're on your own count. Eight reps. I don't want you to sacrifice form. We're still getting low. However, if you don't feel like counting, you just switch. When I switch, you can make this whatever you need it to be. Two more if you're with me. And then let's hinge it for that row. So one up, palms forward. Still pulling the elbows up so it's not a curl. Even though your muscle memory might think that's a curl, you're still pulling the weights towards the hips and shoulder blades in. Bring it up, lunge it. We're here. Sometimes these rounds fit really well to like that minute. Sometimes they go over either way. Do you need a breather in between? You take it. If you want to modify the tap back, take that too. I'm at the curl right here. We're up. Don't do what I just did. Did you see how I cheated that last lunge to get into the next one? Do not rush it up. Rotate it out. That's hard, right? Yes. Here we go. Squat, transverse, or just a plie squat, if that's better for you. I like to rest my weights right on my hips, but it's up to you. You can also have them low or again, just plie. Let's take it to that row. Flat back. Bring them up. Turn those palms forward so it's just regular grip to supinated grip. Pulling those shoulder blades in. Nice flat back. You can stagger it if that's better for you, lunge it. If you're with me. Here we go. Get low, press through that front heel. We got two minutes down, two to go. Where are you? Are you getting full range of motion? Are you getting everything in? But with good form, I hope so. Here we go. Camera. Curl up and take it out now for me. As I rotate out, I really feel that shoulder right here. So do what's best for you. If you need to take a regular curl, you can. Let's go. Last one. I know. Here we go. A minute and a half to go. What can you get in in that last minute, which is coming up soon. All the way through. Yes. Good. Roll those shoulders back. Here we go. Bring it up. Turn it forward. Looks like this. So we're focusing on those pull muscles with our row and our curl, similar muscles, muscle groups and our squats and our lunges. If you want, you can take it to a curtsy. It's up to you flat this last minute. Totally fine. Or keep it regular if you want to get fancy with it. Yes. Curl it right here. Up and out. Slow and controlled. One for back. 30 seconds to go. What do you got? Finish it out strong. Here we go. I'm hoping to get transverse and maybe some rows. Wherever you are, finish it out. Fifteen seconds. I might just get these squats in. Ten to go. Take it here. Three, two, one. Catch your breath. Give your hands a break from that. All right, here's what we got, team. Shake it out. A little cardio mobility right here. We've got a two minute round. I'm gonna give your hands a little more of a break, but you can keep it here to keep it moving. Two minute round it is. All pulses, guys. So eight pulses. Watch me. We're just gonna take it with the plie. We're gonna trans. We're gonna take the transverse out. Plie pulse four, eight. We're gonna pulse for eight in. Pulse for eight. Supinated, pulse for eight one side, lunge, pulse for eight other. And then same thing here. Pulse eight. Pulse eight. So that's the tricky part is that on that row and that curl, you got to get eight and eight. On that lunge, you got to get eight and eight. But this pulse is right. Let's get it done. Two minute burn round. Grab those weights half the time, twice the burn in three, two. Plie pulse. Here we go. Squeeze. Your pulse is just a small movement. I want you to think about pulsing down for this leg work. Here we go. In that row. Pulsing up in the shoulder blades. Squeeze those shoulder blades in. Relax it down. Same position with that back, but different angle, right? Different grip. Lunge it. Take it here, love. Yes, you can. Yes. Switch it. It's only eight. You can do anything for eight pulses. I know. After we just did those four minutes. Yes. And breathe. Pulse it up halfway. Right here. Squeeze. All the way down. Halfway. Right here. One minute down, one to go. Let's get it all in. Right here. Pulse. Pulse. Down to the ground with the plie. Squeeze. Yes. Get set up. Pulse the shoulder blades in. Turn those palms forward. Pulse it up different. Right. Let's take it. Lunge. Pulse. I'm gonna curtsy it. Get low. Pulse to the ground with the lower. Yes, you can. 20 seconds to go. Can you get the curl in? Pulse it up. Right here. Up halfway. Pulsing up. But not all the way. Up halfway. Pulse it out. 10. Burn. 4, 3, 2, 1. You did it. Shake it out. Yes. Team, let's grab a sip of water. We're gonna. In between these intervals, we're gonna get a little swing, because. Why not? That is what it looks like. We're gonna do the same thing with a kettlebell with different moves. How fast did that go? Right. All right, team. So kettlebell swing or dumbbell swing? You can do a skier swing with your dumbbells. That's what I'm gonna do. Kettlebell swing in the middle. If you have never done a swing before, I want you to keep it with the deadlift. So shoulder blades back. This is where we get that hinge position in. Here's your modification. Otherwise, swing it in the center, swing it to the side. We got 30 seconds. Three, two, one. Power. Bring it up. Bring it up. Drive it up. Remember, with that swing, we're standing straight and tall. Push those feet into the ground. Your weights are not lifting with the arms. They're powered up by the hips and glutes. Zip up that core. Lock out of the knees. Glutes back. Five seconds. Core is working high, too. Last one. Swing and relax. Pedal those feet. Catch your breath. Little cardio mobility. Take it here. Only about 30 seconds. I'm going to talk you through it. You stay there. You got your heavy kettlebell. We're gonna take it squat and press. You got eight reps. Sit low. Squat. Press it up. Use the power. It's going to drive that heart rate up. Then we stable it out. Tricep overhead. If you're not comfortable with that, switch to a dumbbell or keep it with just a press. Then we're going to take a Side lunge. Alternating here to here. You can switch that weight. Then we're taking it to a windmill. 4 and 4. Higher. Low. Grab that kettlebell. Get set up with me. Goblet squat to press. 3, 2, 1. 4 minutes. Press it up. Here we go. Press it up. Down and up. Drive up through those heels. Compound move, so a little higher heart rate. Yes. Set up for the triceps. One foot back. Elbows in. Down and up. Down and up. If you got too heavy, switch it lower. Try to get behind the head. Elbows in. Isolate those tries. I know. Give me a break, right? Not really a break. Side lunge, if you're with me. So I'm gonna hand off my weight, but it's up to you. You can also just keep it stationary side to side, right here. Remember, we have four each of windmills. You can go higher. Low. I'm gonna start low. Get set up. Here we go. 4. Look it up. You can have that kettlebell high, too. These moves take some time to get into, so don't rush it. Switch your sides when you got it. One minute down, three to go. Yes. Huh? Here we go. Back to the top. If you're with me. Squat and press. You got eight. Eight, eight, eight. Four and four. Low to high. Use the power from the legs to come straight up into that press. Here we go. Take it up. Get set up. One foot behind. Here we go. Burn. If you're starting to get tired and you feel like you don't have a good grip, take it to a press, switch it to a dumbbell, take it to a kickback. Whatever you got. Safety first. Yes. Side lunge. Here we go. Two minutes down, two to go. Shift that weight. Hinge it forward. Lateral, move to the side. Yes. Good. What's next? Here we go. Windmill. Take it high if you can. Here we go. Whoo. Yes. Good. Back it up. Other side. Press it up. Here we go. Gotta really take your time because your heart rate is up. Get set up. Squatted. Press it. Drive up through those heels. Low in the hips. Yes, you can. We got one minute to go. What can you get in? Triceps. Get set up. Here we go. Eight. Elbows in. All the way down. Behind. Side lunge. Four. Eight. Alternate those hands if you want a little break. Otherwise, keep it center. Yes, you can. 30 seconds. All we got to get in is finish these. Side lunge. Get the windmill. High or low? Up to you. I'm going low. Still taking it a little easy on that shoulder that I have my skin surgery on. Breathe. Other side. 10 seconds. What can you get in? Breathe. Yes. You did it. Catch your breath, team. All right, let's get it done with our round again. Go back to that cardio mobility to stretch it out. You want to pick up the pace. More cardio, but you may not need it. Burn round with that squat, not pulse. I'm gonna go a little lighter, guys. Mostly because of my shoulder. But if you don't feel comfortable over your head, go a little lighter. So we got our pulse. Squat and press at the bottom. So squat, pulse, you're right here. You're barely coming up with both, right? You got eight. Then we got our tricep pulse. Pulse towards your back, right at the top of the movement. Then we're going pulse for eight on one side, pulse three on the other side. Then our windmill. We got four. It's a small movement, but controlled than other side. All right, eight, eight, eight, four. Here we go. Ready? Pulse it two minutes. Squat, press. Squat, press. Small movement. Four, three, two. All we got is two minutes. Tell yourself that. Get set up behind your head. 8. Pulse small. 4. 3, 2. Side lunge. Each side, you're pulsing into that hip. It. Push out of it. Yes. Three, two. Other side. Small movements. Yes, you can. Still good form. Three, two, Higher. Low. Windmill. Here we go. Small. It's not jerky at all. You're just pushing down and up. Then other side. Right here. Get set up. Yes. Back to the top of here with me. One minute to go. Let's do it. Pulse, squat and press into the heels. Up with the arms. Get low. Yes. Triceps, back of the arms. Side lunge. Right here. Burn into that hip. 4, 3, 2. Other side. Right here. If you're with me. To the side. Pulse. Push out. Four, three, two, windmill. Get set up and we go up to the top. Keep it small. Right here. It's a small little lift to the ceiling. Very controlled. Bring it back in. That's bothering your back. Take it low. 3, 2, 1. Yes. And relax. Good work, team. Grab a sip of water. Hopefully you're feeling it. You know I am. How about a swing, y'? All? I'm gonna take a kettlebell this time. You do what's best for you. We got it here. I'm gonna go heavy again. Kettlebell or dumbbells. Modification is, of course, just your deadlift. Weights come right down through the center. It's a hinge. Otherwise, we're gonna prep it, we're gonna swing it, we're gonna take it. 30 seconds. Core zipped. Hinge it. 3, 2, 1, power. Bring it Up. Yes, you can dig it up. Take it up all the way through. Push those feet into the ground. I'm keeping this kettlebell pretty low because I'm not using my arms at all. Don't use your upper body, but squeezing those lats. So squeeze in your armpits. I know it sounds weird, but as you push into that floor, squeeze those arms in without lifting. 4, 3, 2, 1. And relax. Pedal your feet. Team, meet me down on the mat. This round is a lightning round. It is your choice. Dumbbells or kettlebells. Here's what we got, team. I'm going dumbbells. We got two moves, just my air. Two moves for two minutes, regular amrap. Then we got our pulse round, our burn round for one minute, right? So instead of a bonus move, we have a bonus this round, a lightning round. Watch me. Right here. Then we'll jump in with it. You're gonna do bicycle and press. So either with one kettlebell or two dumbbells, chest press and bicycle. If you're modifying, it's just your bridge, right? You can always take to that bridge. Then you're gonna carefully roll it over. You got plank, Brown, mountain climber. We got eight rows. We got eight climbers. However, it works, works for you. So eight, eight and eight. So really, I'm sneaking in three moves, but two minutes is all we need. All right, go ahead and bring it down. Give yourself a second to get in that position. Decide if you're using dumbbells or kettlebells. You got that kettlebell? You have a little less room to do that row. You can take it to a bear plank or just have one heavy dumbbell. Let's bring it down. Two minute bonus round. Lightning round. Press and bicycle. Flip it over carefully. Row climber. Bring it up. We're starting. Zip up that core. Tilt that pelvis. In three, two, one. Here we go. Take it up and down. Breathe. Very controlled. 8 reps. 2 minutes is all we need. Bridge to modify, lots of core. Let's get it done. Drop them down to the side. Very carefully. Roll it over on your knees to modify and bird dog. Otherwise, right here. Here we go. Eight, seven. If it's better for you, have one in the center. That's better for me. Breathe. You can probably go pretty heavy on this climber for 8. Tap it or run it. If you're running it, of course, it's 4, 3, 2, 1. Modification on that is, of course, the bird dog. Roll it back over. Back to the top. Crescent. Bicycle or bridge. Ready? Here we go. Get Set up. I know going back and forth is going to take a little more time for setup, so give yourself that time. That transition is part of it. One minute down, one to go. Yes. Breathe. Good. Drop them. Roll it over. Find that high plank position. Or on all fours right here. Here we go. 8. Breathe. Squeeze. 30 seconds. What can you get in? Run it or tap it. 8, 7, core burn. Right? Last 15. What do you got? Stay with me. Here we go. Breathe through it. Very controlled. Five seconds. Get those last good reps in three, two, one. Relax. Ha. Shake it out. All right, team. So you can hug it in if you want to Get a little stretch through your back. Happy, baby? Whatever you got. Keep your eyes on me. Watch me here we are pulsing it, but we got eight pulses right, eight pulses left, eight pulses right, eight pulses left. Watch me here. If you're doing a bridge, you're gonna pulse one side for eight, one side for eight. If you're doing your bicycle, you're here, eight. Bring that knee in. It's a small motion. Then other side. Whatever you got to get done. You can have straight leg, bent leg, then we take it over. I know it's complicated, but it's a bonus move. You're gonna bring that knee down. Pulse. Pulse for 8. Other side. Pulse. Pulse. It's a lot. If you need two, switch it to here. Here's your. Here's your modification. You'll still get it done, right? But if you can. One minute. Ready? Here we go. One side pulse with your press. Let's do a little leg lift. That works. Four, three, two. Other side. I know it's a lot for your brain, right? That's why it's the bonus move. Burn round, flip it over. Find that high plank. Or all fours. Here we go. KN. Back. Weird, I know, but you can do it. Four, three, two. Lots of core. Switch it. Knee goes down, elbows goes up. 4, 3, 2. Back to the top. Let's get it done. Let's finish it out. Here we go. Press leg lift. Small pulse, controlled. Other side. Breathe. Yes. Five seconds. Run it out. Climber. Yes. You can stretch. Ah. I know. Team, right? I wanted to give you a little bit of a shorter workout today, right? Stretch those hip flexors. How about we get one more swing? Why not? Since we had a bonus round and not a bonus move, let's get it done. With your dumbbells or with your kettlebell? Whatever you got. Let's go for it. This last round. Oh, is that what I want? Yes. Heavy kettlebell. Remember to modify. You got that Hinge. Bring it up. Catch your breath. 30 seconds is all we need. Very last move, then we stretch it out. So I want power. Hinge it back. Power it up. Zip up that core. Shoulders back. Weight in the center. Deadlift to modify. Let's go. 3, 2. 30 seconds. Last time. Give it to me. You're here. You're gonna finish strong. You showed up today. That is what matters. I don't care about anything else except safety and good form. Moving your body is the important thing. Drive those heels into the ground. Squeeze those armpits. I know it's weird, but it activates those lats. Breathe. We got five, four, three, two. There you are. You can be down to the kettlebell. Otherwise, take them up here. All the way up. Tap it out. Yes. Team. I am so proud of you for sticking with me through that workout, especially that crazy round, that last round. Right? You know me. I always like to give you one thing that gets your brain working. Usually it's just a one minute bonus move. That was a three minute bonus round. But you did it. I am proud of you. Remember, if it's hard, if it felt hard, it's because you were working hard. If it was challenging hips, because you were challenging yourself. Sit back into those hips right here. You showed up. That's all that matters. Again, I want you to hit those goals. I want you to see those results. But more than that, I want you to be healthy and strong for the long term. I want you to leave this workout feeling your best. Feeling tired, but also feeling energized, feeling empowered. Knowing your strength, knowing your power. And within that, knowing that you're gonna continue to get stronger, to get to getting more powerful, to getting healthier. All of it for showing up for yourself, showing up for the people you love. You did it. Make sure that you check the links in the description below. I would love to have you you join us in the Body Fit Athletic Club. We have really fun things coming up. That is where you get direct access to me, to Vivian, our Body Fit dietitian. That is where we can help you on your personal journey. I love doing these workouts for you, but if you want to get personal with it, if you want advice and guidance on your journey, join us in the athletic club. Vivian has an amazing nutrition plan that is not a diet diet. It is a very practical approach to getting nutritious things into your body. For really feeling nourished and satisfied and not giving up any foods. No restriction, no counting calories, nothing like that. It's just about getting the nutrition in and healing your relationship with food. We also have live events, Q&As and get right here. Drop your head down so we can get that that stretch through and those fingertips. Make sure that you are on my email list so you can get your free weekly and monthly workout calendars with links. You'll get the links early so before I actually post them on the channel is happening in the body fit world. If you're interested in any of this equipment with discounts. Also links in the description below. Ah, you did it. Thank you for being here today. I am so proud of you. Let's get one big deep breath in and out. Roll those shoulders a few more times. You did it. That was your amrap burn with weights workout. Great job everybody.