35 Minute Full Body Activate with Weights - ACTIVATE DAY 1

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body activate with weights workout. In this workout, we are going to work your entire body for strength, a little bit of cardio and mobility, and we are going to get back to basics with our form. We'll be using dumbbells and kettlebells today. If you have both, you can alternate between the two. Otherwise, use what you've got. Of course, I'm going to give you options, so work to your level. Are you ready? Let's do it. Go ahead and just start moving. We're going to keep this warm up pretty short, but I do want to get some activation work, right, just like the name suggests, to get your muscles ready to move. All right, so like we said, this is a back to basics workout, so get excited. No crazy combos, and everything is just two sets. So we have three quick circuits. Lower body, upper body, and core. And then we repeated. Our first round is 40 seconds of work, followed by 20 seconds of rest. Our second round, we're going to take it a little longer. 50 seconds of work. Only 10 seconds of rest because you already know what you're doing. All right? So it's gonna move quickly, but again, it is all back to basics. So I really want you to focus on your form, focus on quality of the movement, not how fast you're going to walk it in. Right here, take these. Hands down. Pedal your feet if you can, or hands here, and focus on going heavy if you can. If it's all right for you, I want you to walk it back to that high plank and then walk it in and bring it up to open up those hips. Walk it in. So again, we're alternating dumbbells and kettlebells. If you only have one or the other, just use what you've got. Our third round will actually go between the two. Otherwise, I'm going to start with kettlebells, then take it to my D. Let's get one more. You do what's best for you. All right, team, so walk it back to that high plank. Otherwise, drop to those knees, and we're gonna take it. Child's pose. Stretch it back. Pop up to that plank. Child's pose. Stretch and pop it up. Core engaged. Yes. And breathe. Child's pose. One more right through here. Big step forward if you can. You can drop the knee or keep it up. Reach up and down. World's greatest stretch. Rotating through. All the way up. Hang out there. If you need to open up those hips a little bit more, and then Switch your sides coming back to the knees or back to that plank. Take it here. All right, team, reach it up, drop it down. Reach it up and drop it down. And here. Hang out there just a minute or two longer and then pop it back to that plank. Walk your hands back. Little inchworm back. Slowly roll it up. All right, team, so tap it out. Reach across again. Three circuits, three moves. Lower body, upper body, core. Totally back to basics. So we're focusing on your squat, your hinge, your upper body push, upper body pull, and then putting some things together. So nothing fancy here today because of the way we're moving. We're gonna get metabolic resistance training, that MRT that we're talking about. So your heart rate will get up, but we're not going to be doing any high impact or any specific cardio. But you will get the cardio because your body is working hard using the weights, right? All right, so go ahead and grab a kettlebell to start something heavy if you got it. I'm gonna try to go with this one. We'll see how it goes. I'm gonna have my other one close by. And we're going with the good old goblet squat. Now, remember, with this squat form, you do what's best for you. Toes out a little bit if you need to, or bring them in. We're gonna go slow on the way down, slow on the way up. Just regular pace, but thinking you're sitting low and you're driving up. It's 40 seconds, starting now. Here we go. Drop it down and drive it up. Drop it down and drive it up. Goblet squat, we're holding it chest level. If that doesn't feel good for you, you can take it low. Either way, I want you to focus on dropping those hips. You are going to come forward a little bit, but try not to round in the back. Drive up through the heels, get that power. Back to basics. Goblet squat, if you got dumbbells, you can go one heavy dumbbell in the center or two racked or low, whatever is best for you. We got five, four, three, two, one. All right, team, we're gonna go it. We're gonna go to bend over row, but we are gonna get 40 seconds each side. So something heavy, if you got it, we're here. We're just pulling it up and down. Nice flat back. Shoulders pack right here. And down. Three, two, one. Bring it up. Now. Nice flat back. If you need to, you can always drop it down to your knees. If you have better form that way, you can put this opposite knee on a bench or a chair or the couch. Whatever you need to do to stay in that hinge position, I like to be about hip distance apart. Pull that elbow right up by your side, weight towards the hip, towards the rib cage, and really squeeze in those muscles right down your back. Right, we've got 5, 4, 3, 2, 1. Set it down and switch your sides. If you got two dumbbells, maybe a little lighter, you can always just do two dumbbells. But if you have a heavier kettlebell or heavier dumbbell, that's where you want to be. Again, we're going to be in that hinge position. Bringing it up. Squeeze in the back. Not twisting, but getting all the way down. Big muscles, upper body pull. Let's do it. And down. Right here. Up and down. Squeeze right here. Going all the way up. Breathe. Core stays engaged. So what I mean by that, we're not just letting it all hang out. We're really staying activated. Lift up on that pelvic floor, especially as you contract with that pull. Think core, little lift, right? 10 seconds strong in that back, right. I hope you're able to go heavy, because these are strong muscles all down our spine. Three, two, one. Down on your back. All right, team, we're taking it to a dead bug. If you need a standing modification, I want you to go knee crosses. Otherwise, you can take it to here. Should be good for most of us. Opposite arm, opposite leg. Either little tap or extend it out, Wrap that core, tilt that pelvis. Here we go. Now, things I want you to think about. It looks like a simple movement, and certainly if we're just doing it without that mind connection, it can be. But I really want you to bring everything in. So bringing your hip bones together towards each other, bringing that rib cage in as you extend that arm and that leg, really feel that deep course keeping you in alignment. Stacking that rib cage right over the pelvis. And as you bring the arm and the leg in, close that core. Take your time. The dead bug can be really, really effective if you take your time and engage all the way through. All right, team, back up onto your feet. Let's do it all again, exactly like we just did. We're adding an extra 10 seconds. We're taking 10 seconds to transition, so a little quicker, but let's get it done. Go heavy. Back to basics. Goblet squat. Here we go. Now, again, if you need to turn your toes out a little bit, if that is a better squat form for you. It is for me. Having my toes Try to be straightforward. My bone structure naturally wants to turn out a little bit. That is okay. What we're learning, especially me as a trainer, is that I can tell you all the quote unquote, textbook form, but if it's not working for your body, you're not going to get the most out of it. So taking those knees out again, weight close to your chest. Elbows in, shoulders back. Chest open. Yes. Feels like we should be almost done, but we got 15 more seconds, right? See, I told you your heart rate was gonna stay up just by how we're moving between these exercises. And of course, if you need more rest, get it on your own. Relax. Get set up for that row. We're here. If you want to turn in a little bit. Turn it to the back. Bring it up. You can. 50 seconds. 10. Here we go. And breathe. Now, we are in this hinge pattern for a long time, so if you need a little break for your back, just bring it up. Or again, you can grab onto something for a little bit more stability, you can put your knee on the bench or a chair. I like to have this hand out because it keeps me nice and straight through my back. We're about halfway there. Again, if you need a back stretch. Bring it up. Here we go. Back to basics, pun intended. If your back muscles get it, get it. 10 seconds to go. Squeeze as you get tired, really dig deep. We got 5, 4, 3, 2, 1. Stand up straight. Shake it out. Cross those arms. We're gonna get the same. Same thing. Other side. Keep it moving. Back to basics with your back. Hinge it. Here we go. And up. Right here. Yes. Team, breathe. Bring it up. Drop it down. Squeeze in the shoulder blades again if you need to. You can rest it all the way down. If you have two dumbbells, that works, too. Balance or out to the side. Ponytail getting in the way, right, and here. Yes. Not coming up like we're tempted to do, but staying hinge. Again, we're focusing on big upper body pull, upper body push. And our traditional motions, like our squats, our lunges, our hinges, our rotations. 3, 2, 1. And relax. All right, team, bring it down. This time with that dead bug, you can hold for a counter. Two at the top, you can lift those shoulders if you want. Otherwise, here we go. Take it out. Breathe it in. Remember, if you need to modify, if you're modifying for pregnancy, take it standing or just do a little march here without that core being engaged. Or you can do a little tap. But if you can, I want you to really extend Out. Close the course. Deep core. So what we're doing here is we're getting core stability motion, right? So our. Our spine is not flexing or extending or rotating, but because our limbs are moving away from our body, it's really having to stabilize, which is what we're one. Take it out. Bring it in. 10 seconds. Focus on how challenging that can be when you slow it down and really force your core to do the work. Hug it in. Team up onto your feet. All right, team, before we close out this circuit, how about a little kettle bell swing? All right, if you've never done a swing swing. We're gonna do a couple reps with that deadlift to start, but we got a deadlift coming up in our next round. So if you're modifying for whatever reason, remember, be where you are today. You can do just a deadlift here. It's just a hinge. You can do a couple of these to warm up that hinge pattern right through here. If you want to try this swing or you're comfortable doing it, remember, we're gonna power it up, lock it out, and let it drop. 30 seconds only is what we need. You pick dead lifter swing. Wrap that core, shoulders back. Hinge it in 3, 2. Prep it. Hike it like a football. Bring it up. Here we go. I like to breathe out at the top to a sh. Or an audible breath. Remember, you do want to drop that chest, but you don't want to round that back. So keep the eyes up, but let your chest drop. Yes, you can. We got 10 seconds. Breathe right here. I know my ponytail is getting in the way of that swing. Let it drop. We got three, two, one, and relax. Pedal your feet. Grab a sip of water, set those kettle bells to the side and join me for our next round. All right, team, so this time, back to basics. We are actually starting with that deadlift. So I'm gonna go two heavy dumbbells. Your muscles are going to feel it because we just did it. We're going to keep the weights close to the front of our body. Hinge to here, Drive it up. You can always go no weight or lighter weight. It is up to you. Then we'll take it right down to the mat for a chest press. Then we'll flip it over for a plank. So a little bit of up and down. So hang with me. Grab those heavy weights. Shoulders back. It's a hinge. I know we got a lot of this in the beginning, but we're front loading it to get it done. Let's do it 40 seconds. Drive it up. So just your classic deadlift soft bend in the knees so we're not locked out, right? We have a soft bend. If you need a little bit more more, you can take it down, but otherwise we're just keeping it right through here as if you're bending hinging to pick something up. Or my favorite cue is if you're trying to shut the car door with your booty. Right. 10 seconds. Nice and strong at the top. You're not arching or hyper extending at the top. You're coming straight up. Lock out those hips and those glutes. 3, 2, 1. Join me down on the mat. We're taking it to a regular chest press. If that's too much, you can do a shoulder press starting or you can be in a bridge, but we're bringing Those elbows in 45 degrees. Press up and in, down and out. In 3, 2. Core engaged. Here we go. So I want you to focus on going heavy so often with any type of a chest press. Remember, we're engaging not only our chest and our shoulders, but lots of triceps as well. Often I'll give you the option to be in a bridge. Certainly if you need to modify for pregnancy that way, do it. Or to add some core, you can do that, but not if it means you need to go lighter. I want you to try to stay heavier with this and breathe. Press up and in. Still think about keeping your core engaged. Still think about pulling everything in, but I want you to focus on that upper body. 3, 2, 1. Set those weights down. Turn over in to a plank. We're just going to hold that plank so you can be elbows or toes, you can be knees or knees. You can do standing, but we're gonna hold it for 40 seconds. In three, two, one. So you're here. We're gonna go through a little plank checklist. And good news. Our second plank. I'm going to give you some dynamic movement. So you're not going to hold this the whole time, but what I want you to think about, if you need to modify knob, drop to those knees or bring it in all fours. Hands ideally shoulder distance apart so we don't internally rotate. If you. If this feels better for you, that's okay, too. Really lifting up. Tilt that pelvis. Little tuck not here, but not letting it drop down. And then lock out your legs and your glutes. Really squeeze tight through there. Feel the difference? When you're super tight, not only in your core, but your legs and your glutes. Still breathing, don't hold your breath. 3, 2, 1. See how helpful it is? Come up on your feet. When you think about all the different parts contracting. All right, back to that deadlift. We got 50 seconds. Nice and strong. Up and squeeze again. Not here to here. Connect. Lock it out. Hamstrings, glutes back. Here we go. All the way down. Gotta get myself some 20s. I'm working with my 15s, but I know I can do 20s or 25s. Reminding you guys that often I'm going lighter than I normally would in a workout. Even when I encourage you to go heavy, because sometimes I shoot multiple workouts in a day. So you do you. I want to encourage you to go heavy, especially on these. Back to basics. That's what we're doing a lot of this month. But challenge yourself. Remember, women do not get big, bulky muscles from going heavy. In fact, we just tend to lean out. And the heavier we lift, the higher that heart rate, the higher that metabolism, the higher that afterburn, the more muscle fiber we have, the higher our metabolism relax. Set those weights down. The more effective our metabolism. All right, going to that chest press. We got 50 seconds. All the way down. Elbows in. Turn them in. I want you to really get those triceps back of the arms. It can be up or down. 3, 2, 1. Press up and in and down. Right here. So I'm turning them in even a little bit more to activate my triceps. But you can do what feels best for you. If the regular chest press is a better option for you, or turn them in, or if you want, a lot of triceps straight up. There we go. Don't forget about what your core is doing, staying stable. Big upper body push. We got upper body pull with that row. We got upper push. Right through here. Yes. Five, four. No, we got ten seconds. Sorry. Breathe. I know. I was thinking about that. 40 seconds. 3, 2, 1. Oh, burn. Set them down. We're into that plank now. All right, you can just hold like we did before, or I'm gonna give you a few little things to add. You do what's best for you, but find that good plank position. Here we go. 50 seconds. Tuck the pelvis. Zip up the core, hips, and ribs together. Tighten up the legs and the glutes. And if you want, little knee taps, alternating one at a time, breathing through it. If that feels good, you can go knee taps with a little hip dip, little swivel. Just getting into that rotational plane of movement, that transverse plank. Removing, rotating. If you want, you can take those knees. Knees down together and up together. Yes, team. And if you want. Together, down to the side, back to center. We got three, two, one. Stretch it back. All right, team, back up onto your feet. Let's take it to another swing. I know we just got all those deadlifts, so if you want to keep the deadlift, dumbbells or kettlebell, you keep, you can. If you want to take it to a swing like we just did, I want you to focus on that form. Yes, we're getting power, but your back to basis version is that deadlift swinging itself is back to basics. But we get a lot of power. We get a lot of things working together. Let's get 30 seconds. Wrap that core. Get those hamstrings and glutes ready. Full body move. Arms are along for the ride. Not doing the work. Shoulders back. Right here. Three, two. Prep it. Two, one. Power it up. Let it drop. Lock it out at the top so you're powering up with the back of your body. Driving it up. Just going to about chest level. Not higher than that. We don't need it to go higher. Sometimes we hyper extend in our back when we do that. Just want our regular traditional kettlebell swing. Keep it going. 10 seconds. Drive it up, let it drop. One more circuit after this, team. Three, two, one. Swing and relax. All right, set it to the side. Catch your breath. Quick sip of water. Last circuit. This is it. I want you to have dumbbells and kettlebells close by. Give yourself some space. Space team, we're taking it to a side lunge. Here's what I'm gonna do. I'm gonna go stationary, as in shifting my weight, pressing out of it for my first round, all on the right, all on the left for 40. Then when we get to the 50, I'm gonna step in and out. You do what's best for you. Then we're taking it to a bicep curl and press. Then we got a bicycle down the back. It's gonna go fast. Let's get it done. So starting kettlebell to one side, stationary if you want. Here we go. 40 seconds. So watch my form. I'm shifting my weight. You can even cross that kettlebell or keep it in front if you've got your dumbbells. Two dumbbells right through here. What I don't want is this. Right, want you to get low, get deep, shift your weight to that hip, then push out of it. Shift your weight, hinge it forward, forward. Looks like this. Get low, drive out of that hip, breathe, shift, and push right Here. Boom. You know what? I think we can go right into the other one. Here we go. 40 seconds, down and up. Of course, if you need a breather, take it here. Again, you can cross it, but if you got heavy ones, you might want to keep it right in the center. Just make sure you're not rounding in your back. Right. Take it here. Drive the hips to the back hinge forward. So it's a little bit of a cross between a squat and a hinge, but you're shifting to that side. Yes. Team, I know we're tired, but let's get it done. I know we can. We got five, four, three, two, one. All right, grab a set of dumbbells. I'm gonna go with my tens. We're gonna go bicep curl to press. If you want to just do one or the other, just pick one and our second round, do the other. Otherwise, 40 seconds, curl to press core engage. Shoulders back, bicep steps, and up here. Pull, push in and down. So I'm bringing him up and in. It's a little bit of that Arnold press right here. I'll probably go hammer press for round two again. If you want, just do one. If you want to go a little heavier with your biceps, just do the the curl. If you want to go a little heavier with your shoulders, just do the press or mix them up. If you need one foot back. That helps us keep our back in alignment. Right. Without arching up. Back to basics. Go heavy. You can do it. 5, 4, 3, 2. Finish it out. 1. Yes. And breathe. All right, team, down onto your back. We've got that bicycle crunch, and I want you to think nice and slow. If you're staying up, top modification. You can do it seated or standing. Otherwise, we're going slow here to here. Join me. Hands behind the head and here. So, yes, we did that extension. Keep going. I'm going to fix my microphone. We did that extension and closing with our dead bug. Now we want to add that rotation, and we want to keep our shoulders lifted so everything stays contracted. Again, tilt the pelvis. Bring the core and breathing out right through here. Yes, you can rotating with the shoulders. You can actually touch or you can think more shoulders. Keeping those eyes up sometimes will help get more movement. We got 3, 2, 1. Up onto your feet. All right, team, let's do it all again a little longer. I'm gonna step into it and step out from my side. Lunge. You can keep it stationary. Dumbbells or kettlebells again. I'm doing kettlebell, then dumbbell then body weight. You do bet what's best for you. 50 seconds. Go ahead and get set. Two hands or one. Here we go. Step into it. Push out of it again. Hang out and drive up. What I don't want is for you not to go all the way. I want you to really sit deep, even if you're just going stationary. Sit deep, Push out of it. Yes. Sit deep, push out of it. Either with a step or without. Drive those hips to the back. Yes, you can. And up. Shoulders pulled back. What do I mean by that? I don't want to see this. Right? Pull it back. Even though you're hinging, you're keeping everything open. 15 seconds. Hang with me. Breathe. Boom. Yes. Can we go right into that second side? I think we can. If you need a break, give your hands a few. Break. Here we go. Drive it up. Yes, team. Drive it up. Sit deep. Burn. Yes. I know a lot of you love back to basics. A lot of you love when we add cardio or when we do compound movements. Don't worry. It's all coming. You know, I want to give you a lot of variety, but there's a of lot, lot of value in taking it right to the source. Right? Just one movement, really burn, Right? Really making sure that we nail down that form, that we really get deep. 3, 2, what? Shake it out. Yes, team. Curl and press. I'm gonna take it right through here. You do you. If you want to go hammer, if you want to go regular, if you just did one or the other, pick it or switch at the halfway point. We've got 50 seconds. Curl and press. Let's do it. Up, up, down, and down. Starts to feel too heavy. You don't have to drop down. You can just do one and then the other. Breathe. Yes. Again. Remember, one foot back is going to help keep your back in place. Breathe up, up, down, and down. Power. Not arching that back. I know we're tired, but let's finish it out. Last 10 seconds. Strong upper body. We've got 5, 4, 3, 2, 1. Yes, team. All right, we're back to that bicycle one last time. If you want an option, you can either do this standing or on the mat holding a weight in the center. That doesn't feel good for you. Just keep your regular body weight. Bicycle crunch. Standing seated or here. Here we go. Here. So what I like to do, if you watch my elbow, I rest it down here. That forces me to not only get that the most out of that rotation microphone, but it also means I have to pull from Here I have to use my deep core to get it to that other side. If that doesn't feel good for you, just keep it center. That's okay too. But if you can feel how that weight pulls the center of your core, makes it work a little harder, right? So close, team. I know. And breathe. Yes, you can. Slow and controlled. Get that core working hard. Back to basics. We got three, two, one and relax. That was your last circuit. How about one more swing? Team, Go ahead and bring it up. Deadlift or swing, whatever you're feeling up. For right now, go ahead and bring those shoulders back. Get set, get your hands a break. 30 seconds of a swing or a deadlift. Let's finish it out. Hinge it here. Nice. Good form. Dumbbells. You can go to on the side or in the center. Three, two, hike it back. Power it up, let it drop. Power it up. Remember, if you can let that chest drop without rounding the back, you can really get low. Otherwise, just keep that hip hinge. That is what we want. Push into those feet. Everything is working hard all the way through your entire body. Remember, you are not lifting with your arms. If your arms want to help, you probably need to go a little heavier. We got three, two, one, swing and relax. Pedal those feet. Team. You know what? It's back to basics. It's activate. I think we gotta put in one little bonus move. No weights, no weights. Put them aside. Here's what we got, team. We got that big upper body push. So we got some triceps, but let's get a little isolation of your triceps. So we're gonna go down on your knees or on a fours. Right through here, little diamond it. We're gonna pulse. 3, 2, 1. Power it up. 3, 2, 1. Rotate side plank, rotate side plank. Drop to those knees so you can do the little diamond tricep. Push up or elbows in. But it's a small movement, little pulse. Pop it up. Climber and then rotate. If that's not right for you, you can just go to here and then rotate on your knees. 60 seconds. Let the let's get this bonus done. Tries core, obliques, cardio and then let's call it a day. Here we go. Pulse three, two. Elbows back. Pop it up, Run it. Three, two, one. Rotate. Take it up back to center. Take it up back to those knees again. You can do that diamond press. Stay lifted. You can tap it in or you can run it in, but let's cross it and then take it here each side half way there. Can we get two More pulse. Pop it up. We got three, two, one. Rotate here, center here. One more. All the way through. 3, 2, 1. Pop it. 3, 2, 1. Take it here. Big rotation to the sky. Back to center. Big rotation and stretch it back. Yes, team. I want you to hang out in that child's pose. Stretch those arms forward. Just shift side to side. I hope you are feeling good. I hope you are feeling strong because you are. I want you to take one arm under and get a little stretch through that shoulder right through here. You can always take that standing if you need to. I hope you were able to go heavy or heavy for you if you only have lighter weights. Don't worry. We have so many things this month and I have so many workouts on my channel that gives you you ways to get what we call progressive overload even when you don't have as many options at home. So not to worry. We are going to get it done. Watch my hands here. And I'm just going to get a little stretch and a little stretch right? It looks a little weird, but just stretch that shoulder side to side right through here. All right. And very carefully, let's roll back onto your feet. Come up halfway. We're keeping this stretch pretty short. Pedal those feet. So please make sure that you get more of a stretch on your own and that you get some flexibility and mobility training throughout your days and your weeks, not just at the end of workouts. Come up slowly. We really want to make sure that we are getting it in. Stretch to the side. When it comes to flexibility, mobility, we want it throughout our days. We want to get some extra mobility days. We always do active recovery here on day four. If you're following my calendar, if you're not, make sure that you get on the list, the email list to get those free monthly and weekly workout calendars. And if you want all the extras, if you want all that extra support, join us in the Bodyfit Athletic club in the BodyFit by Amy app. Stretch it up right here. That is where you get me. That's where you get our Body Fit dietitian and you get an amazing community for accountability and support. That is where you want to be. Also check out Body Fit Elite if you want to work with me one on one. Thank you so so much, team. Don't forget to leave me a comment. Leave me a like subscribe to my YouTube channel. Let's get one big deep breath in and out. You did it. That was your full body activate with weights workout. Great job, everybody.