34 Minute Legs & Cardio Complex with Weights Workout - SHRED #23

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your legs and cardio complex with weights workout. This is day 23 of your shred challenge. In today's workout, we are going to work your entire lower body. Legs, glutes, hips, core, and we'll get some cardio while we do it. We're going to do it using a set of dumbbells or a kettlebell or both. If you have both, you can alternate between rounds. We'll be working on a complex, meaning we do a series of exercises back to back for a set amount of time, a set amount of reps. However, this workout is all about going at your own pace. I'll give you lots of options to do so. Are you ready? Let's do it. Okay, let's start by getting warmed up. You can march or jog those feet, roll those shoulders. Shake everything out. Whatever you need to do to get the blood flowing. Start to get your energy up. I know sometimes the hardest part of a workout is getting started, right? I like to tell you to do what I call the five minute rule. Give yourself five minutes of movement. If after that first five minutes, you're still not feeling it, honor your body. Take a rest. But chances are you're going to start to get that energy going and you're going to start to feel those endorphins. You're going to start to feel a little better, a little more energized, and you're going to want to keep going. So get warmed up with me here, and then let's get excited about the rest of this workout. Open up those arms. Even though we're working lower body and cardio today, we're gonna get a full body warm up so we get that good mobility. I want you to really shift your weight to the side in that side. Lunge right through here, and then let's stay low. Reach and reach right through there. Really shift to the side. 4, 3, 2, 1. Let's walk those feet in. Take it flat, back down and round it up. All the way through here. Flat. And two more like that. Really rolling through the spine. Yes. And hold it here. Roll those shoulders. So we're going to be working in complexes today. A complex is defined as a series of exercises in a set amount of time. Walk it in and round it up. Let's get a squat and a hinge. So watch me. Squat low and then hinge. So you'll have four exercises for a certain number of reps. For most of them, it's six and you just go in that order with that number of reps at your own pace. Let's take it right here. Let's get that little hinge and let's reach it up. Hinge, reach it up. Now it is all about working to your level. You know what I always say, be where you are today. If you can hold it down, those legs are on the floor. Pedal your feet. And if you can, I want you to walk it back and then walk it in. Bring it all the way up. So just a little walk back. Take those knees nice and wide in the hips and breathe. So it's all lower body and cardio today, but what we're going to do is we're going to alternate. Two of those four exercises are back to basic strength. And in between those, you're going to get some things that are going to be a little more cardiovascular if you can hang out here for that plank. Let's stretch it up. Down, dog. Take it back if you can. Tap the toes or tap the knees all the way through and breathe one more each way and then walk your feet in or walk your hands back, whatever is better for you. Round it up. Let's tap and reach across. All right, so we've got five minute complexes. Five minutes feels like a long time, but I promise you it's going to go quickly. Four exercises within that complex that you do at your own pace. Six reps of each, I think that's it for everything, right? Yep. And again, it's at your own pace. If you don't feel like counting your reps, you can certainly just switch. When I switch. If you need more of a breather in between exercises or in between rounds, you just take it. It is your workout. You do. You work to your level, work in a way that is challenging for you, but also is good for you. Let's cross it right here. So your exercises are going to be up here on the screen for you so you don't have to think. But again, back to basic strength, where we really take our time. Then a few things where we add a little cardio. Now I'm going to give you the option for the cardio rounds to take it with or without weight. In general, a complex is where you're using the same piece of equipment back to back to back. But on some of these, if you want to take it, no equipment, especially on the cardio, but really just in general, then you have the option to do so. Let's roll those hips right through here. Get warmed up a little bit more and Then roll them in. All right, let's go back to the top of that warm up and just reach across right through here. I want you to stay here while you watch me. Your first complex is going to be using a kettlebell. If you've got it, try to go heavy. I'm gonna go mid right here. All right, we're going stationary. Side lunge on the right. My right, your left. Cardio shuffle. That's one. That's two. Grab your kettlebell, join me for that side lunge. Five minutes, starts now. Set right through here. Shift your weight. I'd rather you keep it stationary. You can step into it if you want, but I really want isolated. Back to basics. Draw the hips back. It's only six. Focus on the strength. Into that hip. Bring it center if you can. Goblet grip. Down, across. That's one again. If you want to take these cardio rounds with no weight, that's always an option for you. We're not rushing because it's cardio. Down and up. Get set up. Other side. Nice and wide. Sit low, drive it up. Remember, on the sidelines, you want to get both a hinge, right, kind of like a squat and a hinge. We hinge at the hips, drive it back, but also that squat motion here and actually shift your weight to the side. One more. All right, we gotta shuffle right through here. Shuffle. That's one shuffle. You can also just do a big wide step. 3, 4, 5, 6. If your hands need a break in between those rounds, we're just over a minute down. Or if you need a break to tie your shoes, take it then get right into it. You do not have to rush through these. It's not an amrap, even though it feels like it. Here we go. And even in an amrap, it's as many rounds as possible for you, right? Same thing with a complex. We got a five minute round at your own pace. Two more this side, if you're with me. And then get set up for that squat and knee. If you want, you can take those toes out still. Get that knee across. Toes out. You're gonna notice all of this lower body work tends to get your heart rate up because we're using those big, strong muscles of our body. But our cardio moves are designed to just take it up a notch. Get set up. Side lunge. Nice and wide. Here we go. Two minutes down, three to go. Drive the hips back. Even though it feels like we're rushing, I really want you to take your time and get full range of Motion and up. Shuffle. I'm gonna give my hands a break and go. No, wait. You do. You shuffle and tap again. You can hold that weight at your chest, or you can go. No weight, just body weight. Try to stay low in that athletic stance, but you can come up a little if your legs need that break. Shake it out. Back to the top. There's that cardio. Nice and wide. Side lunge. Here we go. Shift your weight. Push out of that hip. Shift and up. Yes, you can. Two minutes to go. Six reps of each. That's nothing. You got it. Squat and knee. Here we go. Get low and up. So I still want you to get deep on the squat, even though it's tempting to want to just do the knee, right? If you need it, it's there for you. But try to get down there into the heels and up. Nice and wide. Here we go. Sit low and up. Drive up and through. Yes. I'm going body weight with my shuffle. You do, you set it down. Here we go. Shuffle. Shuffle. Fast or slow, Whatever's best for you right now. Your heart rate's going to be up either way. Yes. One minute to go. What can we get through? Let's at least get through those side lunges. Here we go. Side lunge. Drive it out. If you want to mix it up and step in and out this time, go for it. You have that option. Shift the weight. Breathe. There's that heart rate. Yes. Squat it down. Take the knee. Toes out if you want. That feels too weird. Just keep your regular hand up. Yes, you can. Two more. Yes. Good. Side lunge. Here we go again. If you want to step into it, you got six. Try to get through those side lunges. Both sides. We got 15 seconds to go. So close. Then we're done with this complex. Shuffle it. Whatever you got for 5, 4, 3, 2, 1. Yes. Team, grab a sip of water. So that's what it looks like. It's a lot of repetition, but you go at your own pace. Go ahead and tap it out. Here, Grab a sip of water. We're gonna put that kettlebell to the side. We're gonna grab our dead. Our deadlift is coming. We're gonna grab our dumbbells again. If you have the option to switch between dumbbells and kettlebells, go for it. If you don't, just use what you've got. And don't worry, we will put some swings in, but not right now. All right, I'm gonna go heavy dumbbells because we're going deadlift and lunge jump. Again, the lunge jump. You have the option of no weights. We got our regular deadlift right through here. No, we got our one sided deadlift, our kickstand right through here. Bring it up. Then we've got a lunge jump. So it's a little jump from your lunge position. You can also do here if you're not jumping. You can just power it up. Power it up. Then we go other side, kickstand. And then we do our lunge jump. Grab those weights. Kickstand deadlift, one side core engage. So a lot of burn right and right, left and left. Let's bring those shoulders back. Let's get it done. In three, two, one. Kickstand. Right here, you got six, drive it up. So remember that kickstand deadlift is a hinge and up. If you're really feeling it, you can go one leg, but kickstand you may be able to get a little lower. Two more hinge at the waist, drive up through the heel. Same leg is forward. Take it wider. You're gonna get that lunge jump. Here we go. Six. Five. You got cardio, you got burn. Yes. Two, one. Shake it out. Same thing. Other side. We got kickstand, we got lunge jump core engage. Here we go. Six, bring it up. Five. Again, you can take it here. We got one minute down. No, almost one minute right. And up. Here we go. Jump it. Six. Five. Remember, you can just power breathe. Two, one. If your hands need a break, take it. You got one minute down, four to go. Same thing. Other side. I'm gonna try it this time with a non weighted jump kickstand. Nice and wide. Here we go. Six, bring it up. Five. Core engaged. And breathe all the way up. Drive through that front heel weight. Stay close to the front of the leg. All right, I'm gonna set my weights down and out of the way. Here we go. Jump it. 6, 5, 4. Or power. 3, 2, 1. If that's a better option for you, take it. If you don't feel like jumping with heavy weights, by all means, take them out of it and just get that cardio. You'll still get the legs. Six up. Strong. Connect with the core at the top. Nice flat back. As we get tired, especially we make sure we don't round in the back. Two minutes down, three to go. Breathe and up. Weights out of the way. If you're keeping them, hold on to them. Otherwise, take it here. Here we go. 6, 5, 4, 3, 2, 1. Remember, it is totally fine not to jump. You don't have to have any impact in this workout. If that is not where you are today, you can still get a lot of power and a lot of cardio. We're over halfway there. Roll those shoulders back. Kickstand. Here we go. Down and up again. If you want to try the one leg, it's balance, back of the leg, glutes and hamstrings, right? Breathe. Yeah. Up to you. Three minutes, down, two to go. Jump it if you want. Six, five, four, three, two. Yes. I know. Here we go. Get set up. Don't sacrifice your setup or your form. Don't rush those transitions. Give yourself time to get into that position. And up two. Yes, team. Get set up. Lunge jump. Oh, this might be the hardest one. Good news, team. After this, we're down on the mat. Yes, we are. Five, six, and breathe. Shake it out. All right, what do we got, team? We got almost just over a minute to go. Let's get it done. Ready? Here we go. Six, five, four. Don't rush it. Three, two. Kickstand or one leg. Weights down if you want. Here we go. 6, 5, 4, 3, 2, 1. Yes, you can. Let's get that other side. Let's try to finish it out right here. We got just over 30 seconds. Here we go. Kickstand or one leg. Yes. Team, remember, your mat is coming. We'll still get lower body and cardio, but we're gonna get core too. Yes. Ha. 15 seconds. What do you got, team? Here we go. Six, five, four, three. Or power two, one. Tap it out. Five, four. Or finish it out. Three, two, breathe. Ha. I know, team. Quick sip of water. Ha. Shake that out. Get a little stretch kicks to the front. Just like this. Oh, that one got me. There's a reason we put that at the top, right? More of the isolations. Right side, left side at the top. Because then we got a matte round, and then we got an alternating round. Put those dumbbells to the side. Here's what we got. Team. I know we just did a lot of hinge motion. We're gonna get our swing dumbbell or kettlebell. One or two. You can have two dumbbells to the side for a skier swing, if that's what you're comfortable with. One dumbbell or kettlebell in the center, Regular swing. If you have never done a swing before, you're not comfortable with it. I want you just to do that hinge. Just that deadlift. I know we just did a lot of it, but let's add some power to it with the swing. Roll those shoulders Back. Zip up that core. We're gonna power it up, lock it out, let it drop. All the power is lower body and core. Arms are along for the right. Hinge it right here. Chest open, shoulders back. Three, two, power. Here we go. You got 30 seconds. I like to breathe out of the top and really ground my feet into the floor. You're not hyper extending at the top, so don't arch that back. It's like a straight line right at the top. When you lock out, connect to your core and pelvic floor, glutes and hamstrings. And again, I want you to squeeze those armpits, but don't lift with those arms. Sounds weird, but you can do it. We got 5, 4, 3, 2, 1. Swing and relax. Yes, you can power right through here. Ha. Yes, team. All right, grab a quick sip of water. Let's take it to the mat with one dumbbell. I'm gonna take my airflow down. All right, One or two heavy dumbbells. You don't have to use them. A lot of this is body weight. Catch your breath. All right, team, here's what we got. Watch me. We're gonna take it to a bridge lift. I'll give you some options. We got six. You can rest those weights, one or two weights at the top, or just body weight. Six of your bridges. We're gonna turn it over. We're gonna take it for a mountain climber for six. So right, left, right, left. That's how we count. Then we're going side plank, clamshell, with or without a weight. Then we're gonna do a plank cross. Through, Through. I'll take you through it as we go. Go ahead and join me on the mat. Grab those weights. Five minutes. Starts now. Here we go. Lift. And lower again. You can do this with or without your weights. We're coming back to that kettlebell for our last round. Up top. Breathe. Connect with the core. Squeeze in the glutes. Good. Go ahead. Set those weights to the side. If you're with me, turn it over. Mountain climber. You can also take this bird dog. But we're going 1, 2, 3, 4, 5, 6. You can run it or you can walk it. All right, with or without. You're on your knees. You're going clamshell as you lift in that side plank. So we're opening it up for six. If that's too much, just take it. Body weight. I know that's a lot on that hip, but lift for the oblique while we get those outer thighs. Two more. Yes. And let's go. Same thing. Other side. One minute down, four to go. Here we go. With or without your weight on the elbow lift. In the future, I'll just flip over, but showing you how to just switch, breathe. Yes. Team, into that plank position. If you're modifying, take it, bird dog. Otherwise we're gonna cross it through. For inner thighs, you can just tap, tap, or reach all the way through. All the way through. Inner thighs and core six is all we need. Back on your back, so you gotta adjust where those weights are, but you can do it. Maybe just slide back and in. Here we go. Bridge. Strong. A lot of movement in this one on the mat. I want you to think of that as part of the process, right? Moving side to side, front to back. That is mobility, right? That is good mobility. That's what we do all day long. Getting in and out of bed, down and up off the floor. I've lost my count, but here we go. So good mobility. We want to train for it. Here we go. Run it. Two minutes down, three to go. Side plank, clamshell. With or without your weight? I'm gonna do it without because those are small muscles. We feel them a lot. Right? Core zipped. Outer thighs. Yes, you can. Yes. Roll it through to the other side if you're with me. Here we go. Don't rush it again. It's gonna feel a little less cardio based, but you know what to do. We're still getting that cardio. Give yourself some space. Wherever you need to be. Cross it through six, five. Or all the way through. With or without this? Inner thighs. Feel it on the inside. Three minutes down, two to go. Here we go. Let's take those heels in, knees out. It's a little frogger bridge. Here we go. Six, five. Core engaged. With everything we're doing, I know this round feels a little crazy. Back to front, side to side, front to back. Turn it over. Mountain climber, here we go. On the other hand, how quick does that mountain climber feel? We're used to doing, like, 45 seconds, right? Here we go. Side six, outer thighs. So this is outer, inner and core and hips. That's what this round is. Did I do too many? Maybe. Doesn't matter. It's my workout. It's your workout. You do you. If you lose count if you do something different, that's okay. We got one minute to go. Yes. Take it through. Right through here. I'm moving. Tap and tap or reach through inner thighs. Reach through, reach, reach. 30 seconds to go. Let's come up in that bridge out. And then inner thighs, outer thighs, outer squeeze. Inner, outer squeeze. Inner weights on the top and the outside. Yes, you can, wherever you are in that circuit, finish what you're doing. And then let's just finish out. Mountain climbers. Here we go. Last 10 seconds. Run it or tap it or bird dog it, but let's finish strong. 4, 5, 4, 3, 2, 1. Stretch it back. Yes, team. All right, back up top. Grab a quick sip of water. This last one's gonna be a fun one, but this is it. This is your last round. Tap it out, catch your breath, grab some water, adjust your ponytail. That's what I need to do. All right, here's what we got, team. While you catch your breath, get a little tap. Dumbbell or kettlebell? I'm gonna go kettlebells. We're gonna alternate our curtsy right through here. So everything. So we're gonna like it. We got six alternating hand off that curtsy. You can even go through the legs if you want. Then we got our surrender. Hold it here. You're going down, down, up, up. Switch your lead leg. If that doesn't feel right for you, just alternate your lunge. And then we got an alternating transverse squat. Then we got a deadlift. Pop up through here. Join me here. This is your last five minute round. Let's get it done. Curtsy for six. Hand it off if you got your dumbbells. You can have two if you want. But I want you to take your time. Full range of motion. It's going to be high cardio the entire time. So I really want you to get the legs, glutes, outer thighs, hips, everything working as well. Wait in the center or no weights. Surrender. Down, down, up, up, up. Then switch your lead leg. That counts as one. There's two. Left, right, left, right. There's three. Keep that weight close to your body. We got two more. Remember, if you're alternate, if you're not going all the way down, just lunge it. Each side is one. Breathe and relax. Transverse. It's a plie squat on the diagonal. Here we go. We got six. Step it in. Five. If that feels too weird for you, just step it out. Plie. Bring it in. If you can get the diagonal, we get that transverse plane. And breathe. All right. Deadlift. Pop up. One minute down. Hinge it. Pop it back, pop it up. Nice flat back. Power it all the way up. Down, pop back. If that pop back isn't it right for you, you can walk it back or just take the deadlift. Drop it instead of Walking it back. Come up two more right here. Down and up. Last one. That is your entire complex. And that took us almost two minutes. Let's finish it out. Keep it going. Here we go. Down curtsy, crossover. Hand off that weight in the center. If you want to go through, you can do that too. And cross in front. It's gonna throw your balance, but up to you. Two minutes down, two to go. Surrender. How is that heart rate? Check in with it. Remember, you do not have to be going fast. In fact, I prefer that you don't on any of these because you're gonna get that cardio just by the dynamics of the movement. Remember, you can also do no weights. That's where it gets the name surrender. Down, down. Not going fast on this at all. Or fast for me, maybe. Yes. Here we go. What do we got? Alternating transverse. Here we go. 6. Who's feeling tired? I know I am. 5. Open it up on the diagonal. Get low. So we went outer thighs on that curtsy, inner thighs on this transverse. But everything working. And of course, lots of core and cardio. Get set up. Here we go. Deadlift. Pop up or pop back Down. Pop back. Pop in flat back. Power it up. Here's what I don't want you to do, is power up from here. Really make sure you adjust. Really pull the shoulders back, connect with the glutes down. Remember, you can walk it back. Walk it in and up. Two more, I think, right. Breathe. We got just about a minute and a half to go. Are you with me? Can we get all of them in one more time? Let's go for it. Curtsy down. This is it, team. Hand it off. If you want. You feel comfortable with that? Yes, you can. Surrender. Here we go. Down and up. Whatever that means for you. Alternate your lunges or alternate your kneeling. With or without your weight. Core is engaged the entire time. You can do this because we got one minute to go. Stay with me. You showed up for a reason. Good form all the way through. Yes, you can. Yes, you can. Here we go. Transverse. Here we go. 6. Up through the center. Chest open and proud. Ha. I know. I feel it too. Whoo. Can we get that pop back in? Whatever you got in these last 30 seconds, hinge. Pop back strong. Deadlift. Power up. Give yourself a second. When you pop back in flat, back and up. Connect with the core at the top. Yes. Ha. 15 seconds. Stay with me. Good form, wherever you are. Last 1. Ha. 5 seconds. 3, 2, 1. Shake it out right here. Ha. Yes, team, huh? That's all of our Complexes. But you know what? How about one more swing? I want you to give yourself a second. Switch out to a heavier kettlebell or dumbbells if you got them. Let's let that heart rate come down just a bit, not a ton, because this is it. No bonus move. This is your bonus move. Bonus swing. Let's get it done. Then we cool it down. You rocked those complexes. Listen, it is not easy to go through an entire workout of the same set of muscles and the cardio, but you did it, all right? Swing or deadlift, Whatever. You got these muscles. Sometimes I have to wake them up, right? They're awake. Roll those shoulders back. Core engage. If you're modifying, just take that deadlift that we just did. Otherwise, you got 30 seconds to finish it out strong with me. Then we cool it down. I promise. Hinge it chest open. Prep it to the back. Power it up. Here we go. 30. Power up. Let it drop. Lock out of the top. You are not going above the chest or the eyes. We're keeping it low because our arms are not working. Squeeze power. Don't forget about your core muscles. Really connect in the center. Hips to ribs, navel, the spine. Squeeze out in those glutes. You got five, four, three, two, one. Swing and relax. Ah. Pedal those feet right here. You can have your hands here or hands on the kettlebell. You know, it's a good workout when your hands are so sweaty that you feel like you might lose that kettlebell. I mean, not really. You don't really lose that kettlebell. If you feel like you don't have a good grip, take a break. Wipe them off. Get a towel. Get some gloves. Oh, man. Sweat everywhere. You did a team. Make sure your weights are out of the way. Let's get a quick little stretch. How do you feel when we get this stretch? Leave me a message in the comments. I love to know how you feel. Let's take it flat back down. Round it through. Press out gently on the inside as you stretch through your back. A lot of work on that lower body, right? A lot of getting that heart rate up again. Most of our lower body exercises end up being cardio exercises anyway. That's why you always see squats and lunges inside your cardio workouts. But when we put it all together, when we add weight, we're talking high, high heart rate. Chances are your heart rate was up higher than maybe it does in some of your cardio workouts. That is a good thing. You worked hard. Hopefully that felt challenging for you. If you. It certainly did for me. Let me know in the comments. And of course, like this video and subscribe when you hit that subscribe button, that helps me be able to keep making these free workouts for you. Subscribe, Share Spread the Body Fit love and again, leave me a comment. Leave me a like, take it right through here. Roll those hips. Of course, check out all the links in the description below. If you're looking for some extra support and accountability for some personalized guidance, you want to be in the Bodyfit Athletic Club. You want to join us there? Click that link. Thumb to the back if you can. Grab that quad. If that's not right for you, you can rest it on a chair or tilt it forward, but bring it here. Look over that shoulder. Tilt the hip forward. So Bodyfit Athletic Club, you get access to me, to Vivian, our Body Fit dietitian. That is where we can answer your questions. We do live events. We do Q&As every single week. There's recipes, there's a nutrition plan. If you're looking for that nutrition support, this is the place to be. And if you're looking to just get a little deeper, get a little more info on your journey. That's where you want to be. Join us. All the information is in that link. Also, make sure that you connect with me on Instagram, Facebook and Twitter @BodyFlash put up by Amy. And make sure that you're on my email list. That way you never miss a beat about what is coming up for you. Get some more stretching for the lower body, for the hips, for the glutes. On your own. And of course, don't forget to hydrate. I am so proud of you for showing up with me today. Let's get one big deep breath in and out. You did it. That was your legs and cardio complex with weights workout. Great job, everybody.