34 Minutes No Repeat Burn with Weights Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat burn with weights workout. This is day 11 of your no repeat challenge. And this is also just a great workout that you can do at any time. I'm gonna give you lots of different options to work to your wise. Just use what you've got. Are you ready? Let's do it. We're gonna start just by getting a little march roll through those shoulders. You can take it to a jog if that feels better for you. You need to do to get the heart rate up to get the blood flowing. We want to get that core temperature up so when our bodies work best and to get the muscles ready to move. So dynamic warm up muscle activation and engagement. We're gonna get it done. We'll keep this warm up short. So of course, if you need more on your own, please get it. Taking it back. Other side. 3, 2, 1. Then let's reverse it. Let's bring it forward. 3, 2. I like to add a little tap, open up the hip. 3, 2, 1. Let's take it nice and wide. Little windmill stretch. Open it up. You don't have to actually get super low. Just get a little stretch through it. And then let's add a little side lunge to it. Shift your weight again. Hip opener all the way through. 4, 3, 2, 1. We're gonna walk those feet in. Let's get one squat, one hinge. So squat it down, hands behind the head, hinge it forward. Looks like this. Squat and then hinge right through here. Take it low and hinge one more right through here. Good. Hold it here. Hands on the top of your legs. Roll through standing cat, cow. You can also have your hands on a bench, on a chair, on the couch. And if you are able, we are going to do a little inch worm out, walk out onto those hands. If that's not right for you, you just keep a hinge and then inchworm it back all the way up, warming up through the spine, through the back, through those hamstrings, and also getting that core ready to move. Let's hold this one here a little forward and back to get the core fired up. You can always take it to the knees if you need to. And then if you're able, one big stretch to this world's greatest stretch here if you need to. You can also take this from the top, holding onto a wall for balance, just open up the hip. From there, drop the knee, reach through with that arm. Step it either all the way up or back to the plank. Other side. Reach it up. Drop that knee. Take that top arm reach, and up, and then walk that foot in, rounded up through the top. All right, let's get a little tap and reach. Here's what we got, team. So it is a burn, no repeat. So we will have several exercises that we do one long set of, right? We have 30 seconds of one, 30 seconds of another, and then 30 seconds, increasing our intensity and really working on muscle endurance, right? So making those muscles work through those longer sets to really feel that burn. But we will get variety within that. It won't be a full two minutes of the same thing, right? No. Repeat different variations on exercises. You know, at the heart of it, it is a back to basics workout. So I think you're gonna like it. We got 30 seconds at a time. I'm gonna talk you through it and, of course, give you lots of options, reminding you to be where you are today. And remember, if you showed up today, you are is all that matters. I want you to work to a level that's good for you, be challenged in a way that's good for you but makes you feel successful. All right, so watch me here. We're gonna grab our heavy weights, if you can. We're gonna go two heavy dumbbells. If you want to go one kettlebell, that works too. We're actually gonna start low. Right leg forward, left leg back. If this is not right for you, keep it up top. If you need to double up a weight or a mat, you can too. We're gonna do a little kneeling hinge. It's a little bit weird. Hinge, and then push up through that leg, barely getting off the ground. So join me here. You can have those feet pretty close. Hinge, touch the weights, and then push up out of the lunge again. If you need to take it high, take it high. Here we go. Hinge forward, up, drive up just about halfway. It's only 30 seconds. Right leg forward, drive up. Pretty simple, right? I know kneeling is not always an option for everybody, so you just keep it up top. You can tap it back if that's better for you too. I think we got time for one more. All the way through. Here we go. And bring it up top. All right, so we're gonna stay with that same leg forward. Now we're gonna take a kickstand. We're gonna do a hinge. We're gonna do a close lunge. So hinge and lunge again. 30 seconds, this time from a standing position, but close. Here we go. H Kickstand, close lunge. So you hinge at the waist, soft bend in the knee with both, and then drop in the knees. You want to turn those dumbbells this way. Gives you a little break, right? And here. Yes. Leg, glutes, and hamstrings. So this first exercise is gonna feel a little longer because we got right side, left side. We got some arms in between arms and core. Three, two, one. Shake it out. Same leg forward. Last round. You can just keep it nice and wide. Hinge and lunge if you really want that challenge. Leg up. One leg and lunge. Here we go. Last 31. Legged or long? Wide hinge, long lunge. Here. Breathe. So nice and wide. We want from regular to the floor. Too close with that kickstand, too long. Hopefully you're feeling those glutes, hamstrings, quads. Last one. Set those weights to the side. I know. Stretch that out. All right. Before we get that other side. So everybody remember what leg that was. For me, it was my left leg or my right leg forward. We're gonna take it with a little triceps. I'm gonna switch gears to a kettlebell. You can have one heavy dumbbell or one kettlebell. We're gonna start with some triceps. Over top, we're gonna add a halo. We're gonna pulse it. Zip up that core. Here we go. Bring it here. Hands behind the head. I'm trying to get behind my head again. You can have one heavy dumbbell. That works too. If you're not comfortable over the head, just take it with a press. You can take it right there if you can. We're here. Breathe. Elbows stay in. Again, a burner. That's why we're taking it with one weight. Trying to get all the way down. What we're gonna add is a little halo. Tricep. Watch me one time. So here. Bring it around. Halo. Watch me. Triceps. Bring it around. Reverse your directions. Halo, triceps. Bring it around. Give yourself a quick little rest. 30 seconds. Halo tries. So halo. Elbows go around. Stop. Behind your head. Tricep. Take it back around. Other side. Slow and controlled. I have one foot forward, one foot back just to give me a little extra balance. Again. If you don't feel comfortable with the halo, if you feel like you're gonna get yourself in the head, by all means, just keep it a press or just keep it. Triceps. But if you can take it here. 5, 4, 3, 2, and 1. All right, so, team, this is what we got. It's gonna be A good one. Let's just take it two. Pulse, three, two, one. And up. Join me here. Last 30. Let's burn out those tries. Here we go. Pulse, three, two, One. All the way up. Three, two, burn. Yes, team. Again, you can take it to that press if that is better for you. Or again, take it to a dumbbell. I'm gonna go a little bit later. Right here. Three, two, one. Bring it up. Remember, I would always rather you have good form. I could tell I was gonna sacrifice my range of motion, so I'm going lighter. Last one. Burn. Oh, man. Catch your breath. Guess what, team? We are going into that lunge and hinge again, starting low, so watch me. One time sip of water if you need it. So this is sort of your regular stance. Hinge barely coming up, pushed out of that heel. Then we bring them close kickstand and close lunge. Then we go wide, hinge or one leg and lunge. Go ahead, grab those weights. Go ahead and get in your position. Down on the knees if you can. Again, if you need to fold up that mat. If you need to stay up top, that works too. Oh, triceps. 30 seconds. Three, two, one. Here we go. Down and up. One side has a little less balance, right? That's why we do that super functional move, because we're in that position a lot, right? Maybe you're down on the floor with your kids. Maybe you're getting something out of a little cabinet. Whatever it is, pull those shoulders back, press up gently. Hinge. And ha. Last one. All the way up. All right, team, now we're close. You're still on those train tracks, meaning hip distance apart, not here. But you're gonna do that close kickstand deadlift and then close lunge. Here we go. Take it down. Stay where you are with that positioning. Drop that knee. I know it feels weird, but there's a reason for that. Again, mobility throughout all of those angles. We always put these things at the beginning. Long set, lower body. But don't worry, we got more coming and it'll go quicker, I promise. Last one. And breathe. All right, last time. Remember, you're gonna take it nice and wide. You can either do a hinge here into a wide, long lunge or one leg up. Here we go. So, hinge, drive through the heel, drop it low and long. Hinge. You got this, team. I know it's a lot of challenging angles, not just for your body and your balance, but for your brain, right? Ha. 10 seconds. I know, I'm feeling it, too. All the way through. Boom. Last one. Relax. Ha. Shake that out. Little stretch, quick sip of water. I know those hamstrings are feeling it, but how about we move into a kettlebell swing? Why not? I promise you, after this, we don't have as much right side, left side, so everything's going to move quicker. All right, kettlebell swing. Hamstrings and glutes are tired, so we really got to pay attention to that form. I want everybody to start with just a little deadlift. Two feet. Regular hinge right through here. Right. Should feel like a nice, good stretch if you were comfortable with that. Keep it with that. If you want to take it up to your swing, power it up, lock it out again. I know. Adding more burn to the legs and the glutes, but let's get it done, because then we're going to the mat for some upper body and core. Shoulders, back, core, zipped weight right in the center. Dumbbells or kettlebells? Swing it. Three, two, or deadlift. Here we go. Drive it up. Lock it out at the top, then let it drop. Drive it up. Let it drop. Just remember, you're powering up with the back of your body, the posterior chain. Then you're locking out in your legs, your glutes, your core, your back. You can squeeze in those back muscles, but you are not moving those arms. Arms are along for the ride. Use your breath. Get that rhythm. Four, Three, two, and one. Swing and relax. All right, team, we are taking it to the mat with one or two dumbbells or a kettlebell. It's up to you. We're gonna take it to a plank. Row. You need to take it. Keep it up top. That works too. I'm gonna try to go heavy with my 15s, but it's up to you. So one in the center. We're gonna do one row, one knee. Switch your sides. One row, one knee. If that is not right for you, you can just do row, leg lift. Switch your sides. Row, leg lift. Then we take it up. We're gonna do it from a standing position. I think you're gonna have a good time with it. Here we go. Find that plank. Row and knee. Row, knee across. It's 30 seconds again. You can always take the knee out or go the opposite. Stay on the knees. Row. Extend. Take it here. Cross here. Pull that elbow right up by your side. Last one. And breathe. All right, team, up onto your feet. So here's what we got this time. Bend over. Row. You're gonna take it here. Bring it up. Knee, hinge. Row, knee, Here we go. Flat back, double row. Knee comes up. Flex that foot. It's core, it's balance, and up. Yes, it's that deadlift again, but think of it as an extension of working those back musc. Right. Bring it here. And up. Oh, balance. Take it here. Last one right here. And up. All right, shake it out. Last one right here. We got 30 seconds, right? 30 seconds left. You can go one weight, opposite hand, opposite knee here to here. Or you want to try it? Let's try two. Here we go. One foot back hinge. Here we go. In core. Yes. Leg is working. You need to drop one. Drop the one that's on the same side of this as the knee. Right. Or if you need to, just take it to the row. That works too. We're burning out the back muscles here, but also core and also a lot of balance. Right? Breathe. 3, 2, 1. Relax. Let's switch it to that other side. I know, team. I'm gonna start with two, but I'll probably drop one, so hinge it here. Last time with the row. Then our back muscles get a break in 3, 2, 1. Row and knee balance, flat back. Squeeze in those shoulder blades. You got this. Your chest is staying low the entire time, so, yes, it's a little bit of a leg workout, too. Squeeze. Pull into that back. Yes, you can breathe. Lots of balance if you need that opposite hand or hold on to something. Yes. 5, 4, 3, 2, 1. Shake it out. Ha. Yes, team. All right, let's meet me down on the mat. We're gonna take it to a plank, Then we're going plank knee, dip, plank knee twist. Join me on the elbows. Here we go. So we're just holding here. If that's not right for you, you take it to knees here or knees quadruped, or everything we do you can do from a standing position. But if you are able to hold that plank, we're gonna quick get a quick little stretch in between. These rounds are only 20 seconds. Rest it down. Forgot to tell you that some rounds will be 20, some will be 30. All right, go ahead. Lift it back up. If you can tilt that pelvis. Pull everything up and in. Tap the knees down. Together and up. Together and up. I want you to think about the movement coming from the core. If you need to balance one knee, you can keep one knee down, one knee lift right through there. Yes, team. Movement from the core, tilting that pelvis up and in. Lift up on the pelvic floor. Five, four, three, two. Stretch. All right, last one. We're gonna drop the hips side to side looks like this. Little drop, back to center. Little drop. So engage those obliques. 20 seconds. Did I do that last one? 30. Sorry about that, guys. Here we go in three, two, one. Drop it down and up. Drop it down and up. Breathe. Ah, yes, you can. I know. Think about that hip going towards the ground. Then lift from the center for 3, 2, 1. Core. Yes. Team up onto your feet. How about we get another swing? All right, Kettlebell or dumbbell? Or two dumbbells. Ski or swing back to the center. Lots of core on that one. And upper body. Let's go back to that lower body. So again, keep it with that deadlift if that's best for you. Otherwise, wrap that core. Core, shoulders back. Prep it. 3, 2, 1. 30 seconds. Let it drop. Let it drop. Lock it out at the top. Lots of power coming up, and lots of power as you drop it down. Breathe. Really zip up the core. Press into those feet. Let it hang at the top for just a second. But remember, arms are relaxed. Power, Power. Four, three, two, one. And relax. Pedal it here. Nice work, team. Quick sip of water. We are taking it two. That lower body again. We got 30 seconds for our first two rounds. And then right side, left side for 20. We're gonna take it on a transverse squat. So it looks just like a plie squat, but we're gonna open up wide. We're gonna start alternating. Then we're gonna add a little cling to it. If you want cleaning with that kettlebell, then we're gonna do a little pivot side to side. If that's not right for your knees, you can just make it a pulse. Go ahead. Grab that kettlebell or one heavy dumbbell. Remember, we're opening up on the diagonal, sitting low, squeezing up and through and stepping it in. Let's get it done. In 5, 4, 3, 2, 1. Open it up. 30 seconds. Right here. Take it down and up. So I'm trying to take the weight low. If you're able, you can try to touch the ground with that kettlebell or dumbbell. That's not right for you. That's okay. Chest is open and proud. Keeping it open. Not rounding here. Right. Inner thighs, glutes, quads. Right through here. Five seconds to go. Let's get one more. All the way through. All right, team, breathe for a second. Watch me. You're gonna go transverse squat. Clean it up. Let it drop. Clean it up. Only if you are comfortable with that. Otherwise, you can do exactly, exactly what we just did. 30 seconds. 3, 2, 1. Take it down. Clean. Take it down clean. You can also do a curl with it. We got curls coming up, but if that feels better for you, right through here, that works. The clean is a power move, but it's hard to do. So use your legs to give you some power. Right? Low to high. Legs and arms are working together, but it's primarily lower body giving you that power. 3, 2. Let's finish it out. Yes, team. All right, give your hands a little break. Last one. We got 20 seconds. We're gonna do a little pivot. Pivot. If that's not right for your knees, you do a pulse. You can do this with or without your weight. I'm gonna keep it low. In three, breathe. Two, 20 seconds, pivot. So here you stay low the entire time. So essentially, it's a plie, pivot, transverse paa. You can do it. No weight. That works too. Yes. Burn. I know. Three, two, one, breathe for 10. Same thing. Other side, burn. Guess what? After this, we get upper body, we get some core. Ready? Take it here and here. So it's a little pivot. If you need to pick up your feet, that works too. Don't feel like you actually have to pivot if that's not right for the floor that you're on or your knees down. And here, take it here. Low. Three, two, one. Oh, man. Burn. Quick sip of water, team. We're gonna hang out with one heavy. So I'm gonna keep my kettlebell. Lots of lower body on that. Now we got some quick 22nd rounds. Here's what we got, team. Kettlebell or dumbbell? We're gonna do a cross curl. So left hip to right shoulder. Then 20 seconds in, we'll add a press. Then if it feels good for you, you can take it to a swing. So with that swing or with that chop, chop. You can go hip to shoulder, or you can really extend it out. All right, 20, 20 and 20. Grab that kettlebell. Buy the horns here or buy the horns here. Cross curl. Here we go. Here to here. So think hip to shoulders. So yes, the core is working. And breathe down, but you're not twisting yet. You're keeping those hips and knees forward. Core is engaged. Here we go. Add the press. Curl up. We're gonna go right into it. I know normally we get a breather, but you can do it. Let's finish out this workout. Little pivot if you you want. Or press rotate. Yes. Here we go. Chop it. Chop to chop. You can keep it small. Pivot knees and hips, or low to high. Whatever your comfort level, Is your strength, your flexibility, your mobility, right? Breathe. 3, 4, 2, 1. Relax those hands, right? Shake it out. Hamstring curls. All right, same thing. Other side. We got 20, 20. Then we're down on the mat. All right, we go. Here we go. Here we twist it for a chop. Grab that kettlebell or dumbbell cross curl. Here we go across. Lots of biceps, lots of shoulders, core. Working too slow and controlled again. You don't have to twist in your torso. Keep everything zipped up, but think diagonal, right? Lots of diagonal today. Working through those angles, getting that flexibility and mobility along with that strength. Add your press, cross curl. Press right here. Cross press. Feel that bottom oblique, especially as you press. Working through that core. Core with the curl. Anytime I put core and curl together, I always do that. Up. One more. All right, team, chop it right here. Hip to shoulder. If you want to keep it close, zip up that core. Biceps, shoulders, core. Yes. 5, 4, 3, 2. Last one. All the way through. All right, team, let's go ahead and take it down on the mat. One or two dumbbells. We're gonna get some core. We'll get a little bit of chest and shoulders with a press, but we'll start with core. So wait down here, and we'll end with core. We got 30 seconds. 30 seconds. 30 seconds. Let's get it done right here. So weights down to the side. We're gonna start with leg. Lower. Either two legs or one. Here we go. So one leg and then the other. You can have those hands down by your side or underneath your hips if you're going to. I just want you to keep it super controlled, right? Tilt that pelvis in. Remember, we want those hips right underneath your rib cage. So ribs over your pelvis. Getting that core working, right? Breathe into it. If you feel more engagement going one at a time, totally fine. They're both challenging. One more. Good. Grab those weights to your side. You can go dumbbell or kettlebell. We're gonna get a little chest press. Turn them in the top. Lower them down as the legs lower. 30 seconds in 3, 2, 1. So here. Lower down 1 or 2. Really think about closing the core as those weights and the legs come together. Whether you're going two or one. Breathe right through here. Yes, you can all the way in. Team, we are so close to being done. Breathe. Three, two, one. Relax it down. All right, team, last one. We're gonna do same thing. If you want, you can add a little crunch with it if that bothers your neck. You just keep one of the first 2, 3, 2, 1. Everything in. Lift the shoulders. Take it down, take it down. You can even keep the shoulders lifted again if you can have good alignment and that's not bothering your neck. Otherwise, drop it in between or take that crunch out. Close the core, everything down. Right? And breathe. Three, two, one. You did it. Up onto your feet. One more time with our swing, why not? Team Ha. Shake it out. Is it burning? Hope you're feeling the burn, but in a good way. Long sets, muscle endurance, but all different angles. No repeat. The only thing that is repeating is the swing, right? And that's because we do that. If you want this time, you can alternate hand off that swing one to the other if you're experienced with that. Otherwise, just keep a regular swing or a deadlift. Shoulders back. Bring it here. Hike it. Three, two, Last swing power. Let it drop. Yes. Breathe all the way through. Here we go. Drive it up. Lock it out if you want to hand it off at the top. If you're comfortable with that again, drive it here. 3, 2, 1. And relax. All right, team, I think we did it. But you know what? I think we got time for a bonus move. Set everything to the side. No more weight. Since we're working in in these, I can't talk short increments. How about we take it from the mat? We get upper body, we get core, and we get lower body. Watch me. One time. We got 20 seconds of that plank press. Down, down, up, up. You know I love it. Then we got 20 seconds of a climber tap it in or jump it in. Then we got 20 seconds of a pop up for that lower body. If you want to keep it standing, you can go here, climber here, squat or squat jump. 20, 20 and 20. One minute to go. Plank press, climber pop up. Upper lower. No upper core lower. Let's do it. Here we go. You can also do those knees. Down, down, up, up. You can be down on your knees for this. It's only 20. Keep the core engagement, right? Yes. We're not getting a break in between. We're gonna go right into it. 4, 5, 4, 3, 2. Climber, tap them in or run them in. Whatever is good for you. I know you're tired, so really check in with that core. Make sure you're not leaning back in those shoulders. Bring the knees to your chest. You do not have to go fast. Let's just get it done. You can cross them, you can go center. Whatever is good for you. In three, two, one, pop up. You got lower, you got core, everything. Really working on this Last one, but we got lower. You don't have to go fast. Notice I'm not. You can also walk it back. Walk it in. Yes, you can. 5, 4, 3, 2, 1. Relax. I know. Team. Breathe into it. Knees out to the side. This is one of those workouts that when I was programming, take those knees out, stretch it over to one side. I was looking at it, thinking, I don't know, is this going to be enough of a burn for all you superstars? Maybe you've been doing this for a while, maybe you're just starting, but I want to make it challenging. But my goal is always to make it challenging but also accessible. Let's cross one leg over. A little hip stretch if you can, right through here. Otherwise you can sit on the edge of a chair or a bench. Press that top knee down. I don't know. I felt that. I don't know about you, but I hope you're feeling it in a good way. Cross that over. You can also open up those shoulders. Let it drop here. Thank you so much for being here today. I would love to know in the comments how you felt about this workout. Sit back into those hips. Press those shoulders down. Come up on all fours. Roll through. Cat. Cow. So let me know. Leave me a comment. Also, don't forget to like and subscribe. Come up onto your feet. Pedal right through here. Let your head and neck relax. Ah. Shake it out slowly. Roll it up. And of course, check out all the links in the description. If you are looking for more support and accountability to join us in the Body Fit Athletic Club. If you are not here already, stretch it up and over. That is where you get that nutrition support. We have a Body Fit dietitian on staff and the Method nutrition plan, which is not a diet. We also have live streams. We DO Q&As. You get access and guidance from me, from our Body Fit dietitian and of course from a supportive group of body fitters from all around the world and so much more. So join us there. And of course, make sure you're on my email list so you don't miss a beat and follow me at Body Fit by Amy. Other side, right here. Thank you so much for joining me today. I hope you're feeling refreshed and energized and maybe a little bit tired in a good way. Let's get one big deep breath in and out. You did it. That was your no repeat burn with weights workout. Great job, everybody.