35 Minute Full Body Bonus with Weights I Momentum Day #29

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body bonus with weights workout. This is day 29 of your Momentum challenge. In this workout, we are going to alternate between body weight, using a set of dumbbells and using a kettlebell. I will give you lots of different options because we are going to be highlighting some of our very favorite bonus moves. So get excited. We'll get one longer round, one quick round, and then we will. You ready? Let's do it. Okay. Let's start with a little march or a jog. Whatever feels good for you. Let's roll those shoulders. I am so excited about this workout today. I think it's going to be super fun. But let's start with some movement. Prep, dynamic, warm up. If you need more, of course, get it on your own. You can check out my extended warm up and extended cool down videos. They are linked in the description. Right. Let's take it one at a time, just like this. Really open up those shoulders. Our goal right now is just to get the blood flowing, get the body moving in some ways that we're going to be working in this workout. Let's take it to a little squat and then a hinge. Hands behind, right here. Take a squat and then a hinge. So if you have done any of my other workouts or some of them, you know, one thing I like to do is add a bonus move at. At the end. Let's go one more. And here, let's take it. Open up side to side. So that bonus move, I often say it's brain nut pain. It is one last push. We usually combine, combine a few things back to back, where your brain has to think a little harder. Let's take it up and down. Hinge it here just like this and turn to the side. We're just gonna reach it up and back. Little toe to he. So often they're confusing. They're always fun. But it's one last push, getting a lot in to get that heart rate up and get everything working before we close it out. So today we're gonna take it right here. Just stop right where you are. Drop that knee down and up. If you want, get low with it. Today we're gonna have a whole workout of that. But don't get scared. Reach it up right here. Reach under and up under and here. If it's good for you, take it back to a plank. Otherwise, take it back to your knees. Press up to that down dog right here, three times. Don't get worried. Same Leg going forward, push it up, turn to the other side, reach and back. I'm gonna give you lots of different options, so it is not going to be crazy, high intensity or high impact the entire time. You will have options. You can take it slower, you can fast, take it faster, depending on what you need. You know, I will rem you to be where you are today. Oh, if you need that balance. Speaking of, drop that knee, take it down right here, reach it up and through, and then if it's good for you, take it back to that plank. And we're going to take those knees across. I'm also going to give you options. There are going to be several moves, especially the body weight ones, where we will take it down to this plank position to get that core working as well. Walk it up, walk it back, round it up, tap and reach across. But I will give you options to keep it standing. So if you want this to be an all standing workout, you have that option. So it's gonna be a good time. If you love the bonus moves, which a lot of you do, it's gonna move quickly. Our very first round will be a little bit longer. There's my kids banging on the door. How many of you can relate? It's gonna be a little bit longer. We'll do one minute rounds, but we will get a full 30 second rest in between. You'll need it, but you can keep it moving just like this. And then we will take it to a 32nd round. So first one's a little longer. You learn the moves. We only got 10 of them. And then we'll take it 32nd round at the end. I think you're gonna like it. I know we're gonna have a good time. It's gonna be over before we know it. Get excited. Stretch it out right here. I want you to reach it over your head. Just a little modified jack. If you want to take it to that full jack, you can, but otherwise keep it here. Now, I will say, because these are bonus move style, you may want to do a lower impact or slower version than what you normally do. I know that's what I'm gonna, I'm gonna do. So you haven't failed if you normally do the highest version of the bonus move. And you're gonna take it down a notch on this because it's going to be a longer workout. All right, you keep going with that. Watch me here. We're either dumbbells or kettlebells. It's a long one, but it's all standing. So Starting basic, we're gonna hinge, we're gonna row, we're gonna bring it up. We're gonna curl, squat and press. Watch me one more time while you grab your dumbbells. Hinge, row, all the way up. Curl, squat, press. Grab those weights. It's one minute. No need to rush it. Zip up that core. Shoulders back. Ready? And up. Bicep, curl, squat and press. Hinge it down. This one's slow. I'm putting this one first on purpose. Curl, squat and press. Now, what you can do, you can do the regular curl like I just did, and up, curl, and then rotate it out. Or you can do hammer, hinge, row, and up, hammer, curl, hammer, press. It is up to. You still get low on that squat, wherever those racked weights are, and low in the hinge. 20 seconds, right? Breathe all the way up. Curl, squat and press. We got 10 seconds. I think that's time for one more. Kind of reminds you, remind you of those complex moves, right? And breathe. 30 seconds to breathe. Set those weights out of the way. So we will be going back and forth between weights and body weight. Make sure you're bending your knees to drop them. We're not going down and up. All right, so watch me. High, low. Mountain climber. You know, I love stuff like this. So we're mountain climber for four. Up top, low impacts are high. Hop it down. Four, three, two, one. Hop it up. If you'd rather, you just keep it standing the whole time. One minute, Here we go. 4, 3, 2, 1. Pop it back. Run it. 4, 3, 2, one. Pop it up, bring it up. Here we go. Whatever speed is good for you. And if you want, you don't have to run it. You can just tap it. 4, 3, 2, 1. Take it wide, bring it up. Here we go. Halfway there. Take it down, drop it back. 4, 3, 2, 1. Pop it up and up. Yes, you can. Remember, you can always keep it just standing. Keep it up top just like this. 4, 3, 2, 1. Pop it up. Here we go. You got 10 seconds. Can you get one more? All the way in. Breathe, Catch your breath. Yes. Remember, you got 30 seconds in between if you want to grab a sip of water. All right, watch me. We are taking it to a lunge and row. Lunge and row. If you want to add a plank, row you can. Otherwise, watch me. Sorry. I want that kettlebell. Let's just keep it lunge and row. So lunge, row, switch it, lunge, row, switch it. So we're keeping it simple. Don't worry. You got A lot more coming. Here we go. Lunge. Row. And switch. Breathe and switch. Up to you. If you just want to keep it here, you can hand off that weight at the top. If you'd rather have more weight on that lunge, less jump and up. I know this is a really classic bonus move, but I had to give you a few that weren't crazy, right? Breathe. But this is a classic compound body fit move, right? We love it. Drop it down so you can keep the weight in the hand, hand it off up top, or touch it down. Jump it, jump it. Still get low. Yes. And breathe. 10 seconds. Yes. 5, 4, 3, 2, 1. Catch your breath. I know. Breathe. Tap it out. All right, we're back to another high, low. You know it. You can keep it all standing, or you can go up for four, down for four. It's our jack. Slow impact or high. Four, three, two, one. Pop it back. Four, three, two, one. Or high? Low. Just tap and tap. Or all up top. Let's get it done. 3, 2, 1. Here we go. Up, up, pop it back. Take your time. 4, 3, 2, 1. Pop it up. Yes. Low impact is here. You can still do low impact and get the jack down here. Just tap it, tap it, pop it up. And here, halfway. I know. Breathe. Four, three, two, one. Up and up. Keep it going. You need to take it low impact. There is no shame. Or if you want to keep it up top because you are feeling that heart rate that is normal. Last 10 seconds. Can you get it all the way through? One more time, whatever it is. Breathe. 4, 3, 2, 1. Let's grab a quick sip. All right, team, making our way down this list. All right, you got one weight. We're gonna take it here. You're gonna shuffle, low impact, press it out, press it up. Or shuffle, press out, shuffle, press up. Get it done. 30 seconds. 3, 2, 1. Shuffle. Press out, press up, press out. You can do somewhere in between. Looks like this. Or shuffle. Can you guys hear my kids? They're fighting outside. I don't know what's going on, but I'm locked in here exactly where I want to be. All right, if you have a heart rate, just take it to more of that squat. Press out, press up. Or again, somewhere in between. We got upper body, we got lower body, we got lots of heart rate, right? Here we go. Yeah, we couldn't keep everything full on. Bonus move. Crazy town, right? Be too much for one workout, but we could have a few components here or there. Everybody relax. All right, so we're gonna hang on to Those weights, we're gonna do our skier swing, into a curl, double side lunge. So watch me here. We're gonna hinge it back. We're gonna swing, curl, side, side, Back to center. Swing, curl, side, side. Grab those weights, get it done. In 3, 2, 1. 1 minute. Hinge it, power it up and curl. Take it side, inside. Hinge it, power it up and curl. Take it side. Now an option. If you want power up and curl, you can keep it wrapped. Side lunge, side lunge. For me, I can get a little lower if I go low with the weights. So I would rather have that flexibility and be able to get that mobility work when I'm up here. I tend to get a little stuck right there. So up to you. Hinge it, curl it. Side lunge, side lunge. Y', all, I am feeling it. I don't know if you are too, but trust me, that second round is gonna go so fast, because we know what to do. Side, swing, curl. Side to side, back to center, get set up. Swing, curl, side. Last one, breathe. Weights out of the way. Remember that climber that we love? How about we take it cross, cross for four, drop it down, pop it back, cross for four, pop it up again. If you want to stay standing the whole time, you stay here. You're just crossing those knees. You could even add a squat. We're gonna write down the list in three, two, one. Here we go. We got four. Three, two, one. Pop it back. Four, three, two, one. Pop it up. Breathe. Down and up. You can also tap, tap, tap, tap. Remember, the point of this is to get across your body so you get that core, pop it back from that plank across your body. 4, 3, 2, 1. Bring it up. Halfway there. 30 seconds to go. Here we go. Pop, pop it back, take it. Twist, twist, twist. Yes. 15 seconds. Can you get all the way through? One more time. Breathe. Four, three, two, one. Up and breathe. Yes, you can. Ho, man. All right, team, three more moves. What do you got? You know, we love a good snatch. You can go kettlebell or dumbbell. Usually dumbbell is better. Snatch or high pull. So high, pull, lunge back down, or snatch, lunge, back down. That's all we got. Again, we're not making it crazy because we got a whole work out of this. If you want to jump into it, you can. Otherwise, snatch or high pull. Three, two, one. Here we go. High pull, racket, lunge, take it down. High pull, racket, lunge, take it down. Or snatch and lunge, take it down, you can snatch all the way up and then lunge. I like to have this other hand out. That helps if you want to get right into it. Snatch into your lunge. You can do that, too. Obviously, I didn't do it on that, but let's try it. Snatch and lunge power. You got it. Snatch a lunge power. Keep it going. This shoelace is bothering me. As well as that heart rate. 15 seconds. Can you get one more each side? Snatch and lunge. Take it down. Yes. One more. And down. Burn. Ha. All right, team. So we did a swing with our dumbbells. Let's get a swing with that kettlebell. Try to get something heavy. Here is what we got. You got three swings and you stop it. You either can do a pop up, pop back, or you just come up out of the squat so you're swinging it. Three. We got three swings. Let it swing and relax. Pop it back. Pop it up. All the way up. Out of it. Join me here. Here we go. Prep it. 3. You got 3, 2, 1. Let it swing and relax. Drop it. Pop it back. Pop it up. Strong out of it. Here we go. Hinge it. So you got to give yourself time to set up. Four, those swings. Let it relax. Pop it back, Pop it up. All the way up. Or if you want, stay up top. Swing it. We got three, two, one. Let it relax. Instead of popping back, just a nice deep squat. Grab it here. All the way up. 20 seconds. Power up. 3, 2, 1. Relax. Pop it back. Pop it up. 10 seconds. Can you get one more? All the way through and relax. Pop it up. Yes, you can and yes, you did. Oh, my goodness. We are on that very last move, team. Here's what we got. Lateral taps. You're going four, three, two. Lateral. Mountain climber. Remember, you're in that bear plank. Four, three, two. So once you pop down, you're here. Four, three, two, one. Pop it up. If that's not where you are, you keep it up top. Last minute before a breather. Ready? Here we go. Lateral. Four, three, two, one. Pop it. Bare plate. Four, three, two, One. Pop it up. Four, three, two, 1. Pop it back. Four, three, two,1. Or up. Keep it here. Four, three, two, ONE. Keep it going. You get four, three, two, one. Last 30 seconds. Here we go. Four, three, two, ON. Breathe. Four, three, two, O.N.T. Can you get one more all the way through? Whatever that is for you. 4, 3, 2, 1. Last five, wherever you are. 4, 3, 2, one. Breathe. Tap it out. Gonna give ourselves a little extra time. Grab a quick sip. Yes, team. How did that feel? 10 bonus moves 1 minute at a time, back to back to back, huh? Good news, team. We're gonna do it again, and we're gonna do it 30 seconds at a time. So give yourself a second to shake it out. I want some good cardio mobility. Think about those 10 moves we just did. Row, curl, squat, and press. Super basic. High, low. Mountain climber, Lunge and row. High, low. Jack shuffle and push. Swing and curl with your side lunge, High, low, cross climber. So we got a lot of high, low, right? They're almost every other one. You decide where you need to be. We want to get that core, but if you're tired of going up and down, that's okay. We got our snatch in our lunge. We got our swing in our pop up. We got our high, low, lateral. Can we get it done? I want you to go ahead and grab those weights. Remember, 30 seconds of work, 30 seconds of rest. So earn that rest. Let's get it done. Core engaged. Shoulders back. This is gonna go so fast compared to that last round. Let's get it done in three, two. Hinge and row. Here we go. Hinge, row, all the way up. Curl, squat, press back down. Hinge, row, all the way up. Curl, squat. Yes. If you want, you can make it a clean. Take it up and press. Hinge, row, take it up and press. Hinge, row, all the way up. Curl, squat, press. You did it. 30 seconds down. Bend your knees to drop those weights. High, low. Mountain climber, regular. So coming straight up, straight down. It is only 30 seconds, and then you have the same amount of rest. So push yourself a little harder in this round because it's gonna go by so quick and you get more recovery. Earn that recovery. High, low for four, plank for four. You do you in three, two, one. 30. Pop it back. Four. Three, two, one. Pop it up. Yes. Pop it back. We're over halfway there. Remember, keep it up top if you want. Can you go one more time? All the way through. Four. Three, two, one. Breathe. Yes. See? So quick. Those high lows are gonna go so much quicker. All right, we have lunge and row. Let's take it with that kettlebell. I was originally going to add the plank row to this, but we don't need that. Let's just keep it here. Remember, you can jump it in between or get low hand off the weight at the top. That's what I'm going to do. For a little more strength, a little less cardio. You do you in 3, 2, 1. 30 seconds. We got lunge, row, hand, it off lunge row. Flat back. You want to get fancy with it. You can take it. Curtsy. Up to you. Curtsy, and up and up. Focus on the strength. That's what this move is about. We're alternating strength and cardio. Even though it's all cardio, it's all strength, right? Flat back row. Strong. Take it here. Boom. All right. High, low, jack. You know it. Take it here for four. Plank jack for four. If you want to add on, you can go down on those elbows and up. So jack down. Jack up and up. Totally optional. We're just sneaking in a little plank press. But it is totally up to you. Let's get it done. High, low jacks. 3, 2, 1. Here we go. 4, 3, 2, 1. Pop it down. Either here or here. 4, 3, 2, one. Pop it up. Pop it up. 4, 3, 2. If you're going down, alternate your lead arm. 4, 3, 2, One. Whoo. Pop it up. Yes. You can get it down. Finish it out. 4, 3, 2, 1. Boom. Little stretch right here. Yes. Team, we got our shuffle. Remember, dumbbell or kettlebell? Shuffle 2, press it out. Shuffle 2, press it up. Keep it close to your body. Slow or fast? Shuffle. If you want to make it a shuffle, squat, do that. If you want to make it quick, do that. Up to you. Three, two, one. Shuffle, push out. Shuffle, push up, out again. You can make it more strength, more precise, or more cardio. And yes, you can. Five here. Four, three, two, one. Hang on to those weights. All right, we got our swing and our curl, and then we got our side lunge. So remember, it is your skier swing. Zip up that core, you're gonna swing it. Curl, side lunge, side lunge, back to center. Get yourself set up for that swing in that curl. We got it. Zip it up. Get it done. 3, 2, 1. Here we go. Hinge it. Swing, curl, side to side, back to center. Swing, curl, low to low. Yes, you can get set up. Yes and yes. Whoo. Breathe. Last one. And breathe. Weights inside. So close, team. Four moves to go. Starting with that high, low, cross again. Keep it standing, keep it low. Impact, whatever is best for where you are today. Or pop it back to that plank. It's only 30 seconds. We're gonna get done with it quickly, but we want to activate those obliques. Keep that core working, staying lifted. 3, 2, 1. 30, go. Pop it back. 4, 3, 2, 1. Pop it up, pop it up. One more thing to add if you want. Make it a burpee. Pop it down and up. 4, 3, 2, 1. Notice how I really didn't put any burpees. So if you want, take it down, pop it back up. 4, 3, 2, 1. Up. And relax. Just a little extra. Reveal. I only got, like, two do, right. All right, team, snatch and lunge. Remember, if you want to make it that high, pull, you can do that, too. Take it slow, power it up, lunge it back, then switch or snatch it up one weight. You can do a kettlebell. If you are experienced with those kettlebell snatches, it's a little trickier. I'm gonna stick with dumbbell. Zip it up, power it up. 3, 2, 1. High pull, racket, lunge it, drop it down high, pull, racket. Or snatch it all the way up. Lunge. And down. Snatch, lunge. We got 10 seconds. Can you get it all the way through one fluid motion? Up to you. Yes. Snatch one more. Yes. Breathe. Oh, my legs are feeling it all my legs. Oh, my legs. All right, team, so we got that swing. We're gonna take the pop up out of it. We love a good swing. We're gonna keep this move 30 seconds of a swing. If you'd rather not, you just take it with that deadlift if you can. We're gonna power it up. We do this all the time. When we do swings, 30 seconds is usually our max. Let's get it done. Core zipped. 3, 2, 1. Power. Use this time, all you got to think about is that swing. And guess what? We got one more move after this. That is it. So power through pretzels, feet into the ground. Squeeze those lats in the back, but don't use those arms. Power drop. Power drop. Three, two, one. And relax. Breathe. This is it, team. We got our high, low, lateral, right? All that we need. Tap it out for four. If you want to go to Bear Plank, tap it out for four. But let's get it done. No bonus move after this because we get all bonus. 30 seconds to go. 3, 2, 1. Breathe. Pop it back, bear plank. 4. 3, 2, 1. Pop it up or keep it up top. Up to you. And breathe. 4. We're thinking mobility as well. And up. Breathe here. Yes. Yes. Last one. Let's finish it out. I know we're over time, but let's get it done. 4, 3, 2, 1. Grab some water. Yes. You did it. Catch your breath. Yes. Team, that was a tough workout, and you did it. I don't care if you felt uncoordinated. I don't care if you felt tired the whole time. I did. I felt tired that entire workout. You showed up and you showed up big time, right? So just continue to shake it out. Let's roll those arms while we tap those heels. I hope you feel proud of yourself, because I feel so proud of you. And then take them to the front. Now. I promise you we won't have a bunch of workouts just like this. I will keep putting those bonus moves. They're not in all of the workouts, but they're in a lot because they're fun, right? We get to that end, you guys can almost predict it by looking at the clock. We get one last burst of energy, one last move that's gonna get upper, lower core cardio. Get everything in usually in a minute format. And we leave you on that high, right? That endorphin boost, that energy boost. And then we cool it down like we're doing right here, right? So sit back into those hips. Let's get that good hamstring stretch. Get a lot of impact today if you need to grab onto a wall, but hinge it here. I want you to reach those hands forward and back. Just right here if you can. If you're just doing one and breathe. And then let's take it. Same thing. Other side, Hips to the back. Here's my kids knocking on the door. I don't know if that'll come through in the audio. Once we add that music, let's swing it. Or just one. Give yourself a second and breathe. Hang on. That's big. Stretch over. We got a lot of core with a lot of plank motions, so roll through those wrists. Make sure you let me know in the comments what you thought. Did you love it? Did you not love it? That's okay, too. It was just a fun workout to add in, especially on this day. Open it back as we close out momentum, as we close out the week, the month. Just thought it would be fun to do. Reach to the back and then take it down in front. So remember this workout, Save it if you want that little energy boost. Even if you just went through the first round, which took us about 15 minutes. Great little energy boost, little quick fit. If you wanted something fun. That reminds me, I should do a 10 minute bonus quick hit, right? Take your fingertips to the back to stretch out that wrist from all those planks. If you have a wall, put it on a wall. If you can grab that quad, grab that quad. Otherwise, tap it here. A lot of leg work, a lot of core work, a lot of arms as well. Getting it all in. Thank you for showing up with me for this challenging workout. I hope that you leave feeling good. Again, let me know in the comments. And don't forget to subscribe when you subscribe. That helps me keep making these free workouts for you. Check all the links in the description below. Join us in the BodyFit Athletic Club. We got a lot of fun stuff coming up. That's where you get direct access, support and guidance from me from Vivian, our Body Fit Dietitian events, live Q&As, so much more. And of course make sure you're on my email list to get these workouts and their links right to your inbox. Fingertips down, let your head drop so we get that stretch all the way through. And of course if you are looking to get any of this equipment, check out the links in the description. I've got discounts for you and links. And of course follow me on social media at bodyfitbyamy so you don't miss a beat. Thank you so much for being here with me today. Roll it out. I'm feeling good. I hope you are too. Let's get one big deep breath in and out. You did it. That was your full body bonus with weights workout. Great job everybod.