34 Minute Power With Weights Workout II Step Into Your Power Day #1

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your step into your power with weights workout. This is day one of your power challenge. This is also a great workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level and be where you are. Today we're going to be working with dumbbells and kettlebells. You use whatever you have available to you. Are you ready? Let's do it. Let's start bodies warm. We're going to keep this warm up pretty short, but we will get the blood flowing, get our muscles warm, get the energy up right. And we will get our body moving in the movement patterns that we're going to be working today. So roll those shoulders. You can start small and then take them a little bit bigger. Of course, if you need more of a warm up, please get it on your own. We're gonna get it covered. But remember, you do you. I'm going to remind you of that. This entire work always do within all of my workouts. Right. Remind you to be where you are today. This is your workout. I want it to work for you. We're all on different journeys. I want you to be challenged. I want to push you to get out of that comfort zone, but in a way that works for you. So remember that this is your workout. Big arms, stretch them across right through here. Let's take a big step out. So I don't want you to be focused on me. Well, beats exactly as I do. This is not about again being perfect. It is about showing up and moving our bodies. Something else. I always say if you showed up today, you are successful. That is what matters. I want you to be doing moves safely and effectively. But let's go ahead and walk those feet in. Sit low in that squat, hands behind the head. Then take it to a hinge so they look different. You're going to sit in the squat here. Go as low as it's comfortable for you. Hands behind the head to open up the chest. And then drive those hips to the back. Hips to the ground, hips to the back. But making them different. Two separate motions. Squat, slight bend in the knees and hinge. Let's get two more. Just like that and breathe. And one more. Hold that hinge right through here. Hands on top of the legs. Round through your back. Cat to cow, right through here. And then little inch worm out. So if it's comfortable for you, walk out onto those hands. If you need to drop to those knees or you can stay up top and then walk it back right through here, all the way up. Feel like I'm gonna sneeze getting over a little bit of a cold here. And then walk it back. And there's my puppy. I don't know if you can hear him. Hold it here if you can. And if it's good for you, press up to that. Down dog heels down. Stretch it back. And then here, press it up. Just get that stretch right through here. And then if you can bring one foot up, it may take a second to get there. You can drop that knee if you need to. A little stretch up to the top. Drop the knee, a little twist, whatever you need to do to open up those hips again. You can stay on the knees if you need to and just get a little stretch if you can. Bring that other foot up here and then take your time. Go ahead and walk it up slowly. Round it up right through here. All right, let's get it done. So here is how it's going to work today. We have got three quick circuits, only three alternating dumbbells and kettle bells, but you use whatever you have available to you. Our first round of that Circuit will be 40 seconds of work, followed by 20 seconds of rest. Second round is 30 seconds of work, followed by 15 seconds of rest. Third round is only 20 seconds and only 10 seconds rest. I'm going to talk you through it. We're gonna add some progressions as we go. Round three, that short round is our step into your power round. So I will give you some options to add some power, but you can always stay with option one, which is our true back to basics, or option two, where we add a little bit of intensity. Or you can take it up. You're gonna step into your power for you, and that might be round three of Back to basics. That might be adding some intensity of your power. So you do what you and step into your power. Three quick circuits. The last one is a short one, and we're gonna get it done with options and keeping our heart pumping so we get strength and cardio. Let's tap it out right here. All right, so your first round to that basic press, we'll add a curl. Second round, then we're gonna take it to a little knee cross for some core. So grab some heavy dumbbells if you got them. Get ready to squat. Hips back. Here we go. So you got 40 seconds. I'm gonna have my weights done by my side, but you have a few options. You could rack them if you want more of that. Front squat, you can take it to just one weight, either down in the center or goblet. We're going to do that on our last round. We add some power. Or you can do no weights. You do you. If this is your first time working out or first time back in a while, you might want to do no weights, especially as we progress. So you're still going to get the benefit even if you're not holding a weight. Take your time. Gets to the back, weight in the heels. Drive it up. We got three, two, one. Shake everything out. If you need a little break for your hands, set them down carefully. Bend your knees. We're going to start with just a press. So one dumbbell or two. We're here and we're gonna go up and down. A few options. You can alternate if you need to. Or again, you can take it one weight, four pressing up in three, two, one. Here we go. So I'm gonna keep a hammer press because round two, I'll take it regular. You can be standing straight up and down, but I want you to think about that core. Are you arching your back? Are you rounding here? You need to stagger and wrap that core. Maybe that's a better place to be to keep the core engaged and to protect the back. It's up to you. Right here. Up. Getting heavy for me, but that's good, right? If I need to alternate, you can always take it here. We got five, four, three, two, one, Set. One weight down. You can do this body weight or you can do it with one weight, but we're gonna go knee cross. I want you to think about the core. Push in, zip up in the core and cross. If twisting is not good for you, you just bring the knees up to here. But if you can. Torso rotation, elbow to knee, core engaged. Three, two, one. We're gonna keep it slow and controlled. I want you to keep a soft bend in the knees. Right through here. Yes. Pull it in. Shoulders are back, so I'm not rounding here, I'm not pushing here. Right elbow to knee and really think. Imagine you're on your mat and you're doing a little cross crunch. Pull that core in. This is a great option if being on the mat is harder for you to get that core working from a standing position. Five seconds to go. We got three and one. Relax. All right, now we are adding in a little more. So we're gonna take it to a step out squat. I'm gonna go one dumbbell, but it's up to you. We're gonna step it Out. We're gonna take it in, step it out, take it in. Join me for that squat in three, two. Only 30 seconds. Down and up. Right here. If that doesn't feel good for you, you just take what we did in round one, just a basic squat. If you need to modify a bit, don't go as low. It's the nice thing about stepping it out is it's easier to not go as low, Right? But if you can drop those hips, a little bit of intensity, weight close to your body, or two weights close to your body. 5, 3, 2, 1. 15 seconds to breathe. Grab that other dumbbell carefully. We're going to take it to a bicep curl into a press, wrap it in, wrap it down. You can alternate one at a time, or you can go one dumbbell. 30 seconds. Here we go again. You may want to stagger those feet. Slow and controlled. Even though we're adding on, we're adding a pull to that push. Biceps, shoulders and chest. Wrap them in. Take. Take it down. If you need to alternate, that's an option, too. Keep that core engaged. Or you can take it one dumbbell between two hands up to you. Three, two, one. Finish strong. All right, here's what we got. We got 15 seconds each side. With that little knee pull, I want you to add a little intensity, a little bit of speed. You can do this with no. No weight as well. 15 seconds, right. 15 seconds left. Pull it in. Core engage. Here we go. That doesn't feel right. With the weight, you just take it. Body weight. That works, too. 15, 15. That's all we got. Got a lot of things working right because we get that core. Switch your sides right here. We got our power round coming, so get ready to step into your power. If you need a little breather, you can always hit pause. You can always take a body weight. You do you your workout. 3, 2, 1. All right, team, so step out. Squat power squat is what we're going into. Watch me here. I want you to take it. Little jump if you can. If that feels like too much weight, you just keep it. Body weight or step it up it out or regular squat. Let's get it done. 20 seconds only. In 3, 2, 1. Again. One weight or no weight. Or you can go heavier if you're not doing a jump. But keep the weight close to your body. Power squat. Yes, you can. For three, two, one, breathe. Watch me here. You can keep the regular curl and press. You can keep the press, or you can do a clean power move. Little hinge, clean press, elbows In. If you've never done the clean before, just keep a curl and press. 20 seconds. The clean is a little hinge. Get some power. Connect with the core at the top. Bring it up again. Regular curl and press. Totally fine. Step into your power in a way that's good for you. One more. Yes. Last one, team. I know that heart rate's up, so breathe if you need to. One weight or no weight. We're picking up our pace, we're picking up our power. You can add a little press of to the top if you want. 20 seconds. Step into your power knees. I don't want you to rest that press if you're doing the press or keep it here. Five seconds. Breathe. Three, two, one. Catch your breath. Set those weights down. You got some breathing time. Grab a quick sip of water. Yes. Team, how are you feeling again? Your workout. You do you. If you need more of a breather, hit pause, take a break, do the movement without, excuse me, without the weights. Before we go into that next circuit, let's take it for a little bit of a swing. Dumbbells or kettlebells? I'm gonna go with my kettlebell. Up to you. One dumbbell or one kettlebell or two dumbbells? We're going to start with just your deadlift. That hinge pattern we did in the beginning, shoulders back. Then we'll take it to a swing going backwards. We got 20 seconds. Deadlift. 30 second swing. Let's start right here. Wrap that core. 20 seconds. Deadlift. Just come straight up. Hinge it back. So on that hinge, shoulders back, core engaged. Imagine that someone is pulling your hips to the back or that you're shutting the car door. Not with force. Right. But with your hips. Five seconds. Three Force. Right. But with your hips. Five seconds. Three, two, one. Shoulders back is a key point in that you can keep it right there. If you've never done a swing before, you may want to keep it with the deadlift. Otherwise, we're going to power it up with the lower body. Wrap that core, lock it out, let it drop. If you're comfortable with the swing, if you've done it before or you want to try it, but be careful, deadlift works, too. Prep it. 3, 2, 1. Let it drop. Let it drop. You're locking out of the top. So I am not using my arms, but I've got control. Right? Power up with the back of the legs. Squeezing your back and your shoulders, but not lifting with the arms. Right. Power. 10 seconds. Deadlift works, too. Push into those feet. 3, 2, 1. Swing and relax. Pedal those feet right through here. Quick step of water, team. Then we're going in two. Circuit two. I know we're feeling it. All right, so circuit two, we got a few different things. We're going to an alternating lunge. Alternating row. We're going to take it with our kettlebell. If you only had dumbbells. Just grab one heavy dumbbell. Here's what we got. We're starting alternating lunge. We're going to hand off that kettlebell if we can, or you can do it. Body weight, then alternating row right through here. Then we're taking it down into a plank. We'll add on as we go. We got some right side, left side with this, but we're gonna get it done quickly. All right, are you ready? Alternating lunge, alternating row, plank. 40 seconds, with or without the weight. 3, 2, 1. Step it back, drop it low. Reverse lunge. Hand that kettlebell off at the top if that doesn't feel good for you. You can also hold your weight here, or if you got two weights down by your side, drive up through the heel. Remember, you're stepping back hip distance apart. So we call that train tracks, right, Instead of tight rope, where we're gonna get a little off balance right through here. If handing off the weight is feeling weird for you body, we. It works too. Let's get it done. Back to basics round. You can stay here the entire time if that's best for you. And if you're a beginner, I recommend that. Right, 3, 2, 1. Set that kettlebell down. Now we got a row. We're working those back muscles. Pull. Upper body, pull. Shoulders back, weight in the center. Nice flat back. Really being aware of this. I want you to turn your elbow in, set it down. If you'd rather just hand it off instead of going all the way to the ground, that works, too. Let's do it. And here. I like using the kettlebell for this. If you have a dumbbell, you might want to just hand it off in the center. Or you can always just take two dumbbells. If you're starting to feel your low back come up, get a little stretch back into it. You got it. Here we go. And breathe. Yes. Right through here. 10 seconds. Stay with me. Three, two. Let's go. One more and relax. Take it down onto the mat. Meet me on the mat. All right, so you got a couple options for plank. You can keep it standing and just engage that core. You can come on your elbows and your knees here or knees here. You can do a Little lift, little lift. Or we're just gonna hold. Join me here. 3, 2, 1. So I want you to think about tilting that pelvis up and in, right? So what we're not doing is this, but we're not letting it drop. So. So can you bring. Excuse me. Hips towards your ribs? Can you tighten out in those legs and your glutes? So if you were to touch these quads right now, they'd be solid, right? And your glutes, core is engaged, hands about shoulder distance apart. So we're not rotating those elbows or shoulders. You can have them flatter up, whatever is good for you, and bring tack those ribs together. Right. Sometimes we're get rib flare, so really think about bringing the ribs together navel to spine and relax. A lot of things to think about, though. We have 40 seconds to do it. All right, bring it back up. So here's what we got, team. We're taking it right side and then left side. For our lunge, we're going to take it lunge. If you're comfortable with it, cross it over, back to center and down. If you're not, just keep a reverse lunge. All on the right side. Here we go. 30 seconds. Cross, bring it up so you're staying low. Cross it over. It's going to throw your balance, so use your core. You'd rather. You can take it here, here, or again, you can go no weight or weight and just do regular one side. It's only 30 seconds. You need to not go as far down. That's okay, too. You'll work out. You do you cross. Switch your sides right here. Let's just get right into it. Why not? Hands on your hip might help for balance or hands out, but keep those shoulders pulled back, not here. And again, if you need to, just do a regular lunge or take the weight out of it. Ten seconds. Yes, you can breathe. Three, two, one. Shake it out. All right, with your row, we're gonna get a solid 15 right through here. I want you just to keep it all on one side. Then we switch it. Let's get it done right here. It's only 15 seconds, but I want you to think strong on that one side. Little staggered right here. Three, two, one. Switch your sides. Get set up right here. Show you here. Little leg burn this way too, right? But think about your back. You can be here if you need to. Flat back, elbow up. Three, two, one. All right, with this plank, 30 seconds, we're gonna do a little knee dip and a little knee drop. So join me on Your elbows. If you need to stay on your knees, stay on your knees and tap it out instead of in. But join me here. Knee dips, together, down. Everything else is the same. Strong form modification. Tap right through here. Alternate those knees, one at a time, right and left. Yes. Now take those hips to the side. Little knee and hip dip. If you're modifying, just stay on the knees and take one foot out. Three, two, one. All right, team, this is it. Step into your power. Let me show you what you got, with or without your weight. Only do what you're comfortable with. We're gonna go lunge, knee, cross, knee, no jump, but bring the knee in. Little core and upper. We got right side 20, left side 20. Then we're gonna alternate our rows with a little hop stepper. Step in between. Let's get it done. Right side. Here we go. Lunge, knee. Step into that power. Maybe that power for you is staying back to basics. Maybe it's just alternating your lunge or regular lunge. Whatever it is, find it. Breathe. Three, two, one. Get set up. Other side. Catch your breath. I'm gonna give you a breather because I'm feeling it, too. Three, two, one. Yes. Drive up through that front heel again. Remember, you can do this. No weight, or you can do it just keeping it. Lunge and down. I know. I feel it, too. 3, 2, 1. Relax. Catch your breath. All right, watch me one time while you breathe. Step into your power Here. You've got one row, then switch your feet. Other foot back. Flat back row from the ground. If you have a dumbbell, you might want to hand it off between your hands. If you got the kettlebell, set it down on the ground. If that's not good for you, you keep it back to basics. Stationary, alternating 20 seconds. Three, two, one. Hit. Hinge it. Flat back row. Stepper jump. Make sure you get those feet wide around your weight. If it's on the ground, power row. Bring it up. Strong but flat. Back right step and step and step. 3, 2, 1. Relax. Down onto your mat. You can stay on those knees and just tap those feet back. You can kick it up top and do a plank jack standing, or you got plank jack with me down here? We got 20 seconds. Out and in or step it. Three, two, one, power. Find that power. Is it the plank jack? Is it stepping out? Is it knees tapping here to here? You do you. 10 seconds. Breather coming. Yes. 3, 2, 1. Breathe into a quick sip of water if you need it. I know I do. We're gonna do that swing one more Time. No warm up. But if you need to stick with the deadlift, you can do what's best for you. I'm gonna switch to my heavy kettlebell right here. Don't do what I just did and reach with my back. Bend your knees. So you got 30 seconds, either with just your deadlift or with your swing. Join me here. And then we got last round, and it's a short one. Shoulders back. Core engaged. Prep it. 3, 2, dead lift or swing. Power it up. Either way, you got power. It is in you. That is my goal here, to help you find that power. Bring it up. Shoulders back. Lock out at the top. Let it drop. You've got control, but you're not lifting with your arms. Three, two, one. Let it swing and relax. Pedal right through here. Yes, team. Quick sip of water. All right, we got one last round. We're splitting the difference. We got dumbbells and we got kettlebells. All right, we're starting with the side lunge. We take it down for a chest press. We get a little dead bug, then our side. Second round is our step into your power round. All right, so grab some weights. Starting with the side lunge. We got 40 seconds. Right through here. Join me. Here we go. Side lunge. So your side lunge, you're shifting your weight, you're stepping out. So your step out leg, which you can keep stationary if you want. Think of it as a little side squat, is sitting low like a squat, but you're also getting a little hinge, right? Power up and through. Hinge. Power up and through. Right here and here. You got 10 seconds. Give yourself time to shift your weight to that side. 3, 2, 1. All right, down on your backs. We got your regular chest press. So watch me here. Up and down. We're gonna stick with dumbbells if you got them. Otherwise, one kettlebell works. Bring in here. You can have the feet up if you want a little extra core, or up into a bridge, especially if you're in my prenatal crowd. Otherwise, we're here to. Here, join me. Three, two, one. Take it up. Drop it down. Bring it up and down. Core. Core engaged Again. If you want to have the feet up in tabletop, little tilt of the pelvis, making sure you're not arching your back. What gives you the best core support? Yes, you might want more core for here, but do you feel like you're arching your back? Pull everything in slow and controlled. Elbows come down wide, and then you press those dumbbells in. Breathe. Right. 5, 4, 3, 2, and 1. Set those weights down. Little stretch. We got our dead bug. It's gonna look like this. Alternating arm and leg. We're not crunching or flexing in the spine if you need to. Just take it to a bridge and down arms and legs, bridge. But join me. Dead bug, 42nd super functional deep core. Here we go. Out. Bring it in. Close that core. Yes, team, you got it. We got our 32nd round coming up. And it's gonna go quickly. You're gonna like it. And breathe. Extend, bring it up. Pull everything in, tight out. And in 10 seconds, remember, you can do that bridge to modify. Think about that deep core, everything pulling in 3, 2, 1. Weights out of the way. I want you to grab a kettlebell if you've got it. We're gonna do a little side shuffle. Step into your power. So if you want to keep it body weight, step into it. Or if you want clean it, clean it only if you're comfortable with that. 30 seconds power. Here we go. Power. Feel that in your back. I want you to take it just a body weight and make sure that weight's out of the way. You can also just keep it regular body weight. Here we go. 10 seconds. Yes. 5, 4, 3, 2, and 1. Hang on to that kettlebell. Watch me one time. Join me down here. We're doing a press into triceps. If you're not comfortable with that, just close grip. Press with your kettlebell up, triceps. And if you're okay with that, then elbows down. We got triceps and chest. Here we go. Up, down. So strong upper body. Focus on your breath. Even though we're adding power, this is step into your power. Don't worry, you don't have to rush it. You can be up or down. Up to you. Up. Yes, team, There we go. 3, 2, 1. And relax. Weight to the side. Last one. Step into your power. For that core, you can keep regular dead bug. You can take it to a bridge to modify or standing, but we're gonna cross it. Cross it. It's bicycle, not fast. Bring it in. 30 seconds. Here we go. Open up those shoulders. Twist, twist. So even though it's power, I want you to find the power with the connection, not with speed, right? And if you're here, you can find your power here in that dead bug or standing. 10 seconds. Breathe. Yes. Three, two, one. And relax. Hug those knees in. If you know me, you know I love to throw in a bonus move sometimes. So let's get it done. I'm going to give you some options. This is your Last exercise, and it is one minute, but you can do it. One heavy dumbbell or kettlebell. You have two options. You can do a high pull, which looks like this. High pull, little power, sit low. High pull. And then we've got mountain climber either on your mat, crossing here or running or standing. 4, 3, 2, 1. The other option is everybody's favorite power move. Snatch. Pull it up and through. Only do this if you're comfortable with it. And then take it down. Mountain climber. 4, 3, 2, 1. 60 seconds. Let's get it done. High polar snatch. Mountain climber, standing or low? Here we go. High polar snatch. Right here. High puller, snatch. You can take it back. 4, 3, 2, 1. Walk it in. Find your balance. Here we go. So don't rush. Coming up. I don't want you to come out of the plank into that snatch. 4, 3, 2, 1. I want you to take it in. Find your spot. High pull. Drop her low or snatch. You can do mountain climber standing. Four, Three, two, one. Take it back. No. High polar snatch. High polar snatch. Four, three. Missed it. One. Take it in. Get set. Strong snatch, snatch. And here. 4, 3, 4, 2, 1. Last one. Bring it up strong. Bring it up strong. Pop it back. 4, 3, 2. And relax. Join me on the mat. Little stretch. Yes, team. Stretch it back. Shift your weight side to side. You did it. Breathe into that for just a second. Come up on all fours and roll through. Cat's cow. How's your body feel right now? A little bit tired. That's good. Lean into that. Energized, certainly. Lean into that. Walk back onto your feet. Come up halfway. We're going to do some standing stretching. We're going to keep it quick, so let your upper body hang. Pedal those feet if you need to be hands on the legs and slowly roll it up. We're going to keep this cool down short. So just do the best you can to get more stretching on your own. And if you are someone who's been doing these workouts for a while, feel free to add an extra swing if you want, and then get a few stretches after. You know, sometimes I like to get three swings in if we can, but this is the first day of our Pattern Power program, and I want to get you in and out. We're gonna keep it here. Remember, if that was hard, it's because you were working hard. I will always remind you of that. It is not because you can't do it. It is because you can do it. Let's get a little hamstring stretch remember everything you're feeling is because you are challenging yourself. If it feels a little uncomfortable, that's okay. You're pushing yourself out of your comfort zone. Don't let that brain tell you that you can't do something. And you showed up today and as I said before, that is all that matters. You showed up for this workout. You moved your body. You were here so you are succeeding. Don't let your brain or anybody tell you any different. It's about showing up. It's about moving. It's about finding sustainable and yes, enjoyable ways to get moving and to feel good while doing it or at least after it, right? So remember that. Be where you are today and just keep showing up. Team. Get some more stretching on your own if you can. Let's get one big deep breath in and out. You did it. That was your step into your power. Four workouts. Great job everybody.