35-Minute Full Body Shred Workout with Weights for Strength & Cardio

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body shred with weights workout. So in this workout, we will work your entire body for strength and cardio using either a set of dumbbells or a kettlebell or both. If you have both, we'll alternate between the two. Otherwise, just use what you've got. Of course, I will give you lots of different options. So listen to your body and work to your level. And of course, don't forget to subscribe to my YouTube channel so I can keep making these workout you completely for free and you never miss anything. From the body fit channel. All you need for this workout are your weights and a mat. Are you ready? Let's do it. All right, let's start. Just getting warmed up. You can march, move those feet, March, a jog, whatever works for you. Roll those shoulders to the back and to the front. We will keep the warm up pretty short. Our goal is just to get the blood flowing to get our hearts pumping, get those lungs working, and get our muscles and our joints and our body ready to move. So let's get it done. We're gonna step it out one and then the other. Total body shred. Full body shred. Today, also total body, we're gonna get it done with dumbbells and kettlebells. If you have both, reach it down, reach it up right here and then inchworm it out. If you have both, you can switch in between the two, because we are gonna go through everything once and then go through it all again. But I promise it's gonna move quickly, so I'm gonna start everything with my dumbbells. If you're able to hold this back here, we're just gonna reach up to that down dog. Touch your toe and back. Touch your toe. If that's not good for you, you can touch that knee, or you can just stay on your feet. Up to you one more each way. Core is fired up. Walk it back, bring it up. Let's tap it back. So open up that hip. So we'll do everything with dumbbells. First, you only have a kettlebell. Just use your kettlebell. Then we'll go through it all again with a kettlebell. If you only have dumbbells, just repeat with your dumbbells. Hold it here. Drop it down. Reach that hand up. If you're able, drop that knee. Three, two, one. Step it through. Other side. If you need to, you can just keep it up top. But if you're able, drop it down, reach it up. Drop the knee. 3 Open up those hips. Yes. One more each way. Take it here and reach. Knee. And one more. So rotating through the spine. Yes. Good. Walking in round, round it up. Flat, back down. Here is how it works, team. We are gonna start with 30 seconds of a basic exercise. So back to basics. Hold it here. Roll those shoulders. Either an upper body or a lower body. And then we are gonna add something. Our first round will be our strength round. Then we will have our sculpt round, where we turn it into a compound movement. Tap and reach across. Then our last round is our shred round. That's where we pick up the pace. We add a little higher intensity. Not higher impact, but a little higher intensity, a little faster pace where we really shred those muscles. So 30 seconds. 30 seconds. 30 seconds, quick little breather into something new. It's going to move quickly. We will get some swings and some core in between. Let's bring them up right here. But we are gonna get it done, so get excited. It's gonna move quickly. As always, I'm gonna give you options. So be where you are today. Work to your level. Push yourself, challenge yourself, but in a way that works for you. All that matters is that you showed up. If you showed up today, you are successful. Take it out here. Low impact or high, you can take it to those jacks. You keep moving. Watch me. For your first round, we've got those dumbbells. Bend those knees to get them. Of course, we're going to start with our regular lunge, so we're just going to keep it stationary. Down and up modification. You can tap it. Then we're going to add a bicep curl with it. Our shred round is going to be knees and curls, so it's going to be quick work to your level. Go ahead and grab those weights. Let's get it done. Get set up in that lunge. 3, 2, 1. 30 seconds. Lunge. Drop it down, bring it up. So if you've got that kettlebell, you're on the inside, or you can hold it down and up. Core is engaged. Drive through that front heel. Remember, we are gonna get both legs working, but that front leg has more of the control. We've got 10 seconds here. Then we're gonna add a little regular bicep curl. If you need to alternate, you can. I'm gonna do a regular curl. We'll do a hammer curl. Second round. Here we go. Add the curl. And here, add your curls. So we're still slow and controlled. I don't want you rushing it. This is where we're sculpting, right? We got the strength now. We got the sculpt. We're gonna add the shred in about 15 seconds. We're gonna move a little quicker, but keep it slow and controlled, right? Yes. Burn. Breathe. We got five seconds to shred round. That's where we get that heart pumping. Here we go. So knee down. Knee down or tap it in. Tap it down. You got it. We're so close. Yes. About halfway through our shred. Slower if you need to. I know you're feeling that heart rate. Yes. Keep it going for 10. Good. Breathe. I want you to keep it controlled even though we're going a little quicker. Three, two, one. Drop them down. Catch your breath. Yes. So, guys, I don't want you to sacrifice form. Quality over quantity. So if you need to take that shred slower, or if you need to just do the arms or just do the legs, that's an option too. Let's get it all done on the other side. Bend your knees to grab those weights. This time. When we get to that curl, we'll do a hammer curl. I know my muscles are feeling it too, and my heart rate. Here we go. Get set up. In three, two, Lunge for strength. Slow and controlled. Here we go. And breathe. Yes. Drop it down. Good. Keep it going. Drive up through that heel. Core is engaged. Chest is open and proud. 10 seconds to go. Let's get it done. When we add that curl, we're gonna take it. A hammer curl. So palms are in if you have your dumbbells. Here we go. And controlled. I know lunges are put us on off balance, so don't feel like you have bad balance. If you're feeling a little off balance in the lunge, that is by design, that is. Our core is working harder, right? So stay steady. Slow down if you need to. We got 10 seconds. Breathe. Get ready for that shred. Alternate if you can. Knee or tap. In. In 2, 1. Knee, knee, knee, and lunge or tap. You can be here to here or again if you need to. You can always just do the curl or just do the lunge. Right? 10 to go. Shredded. Because we got a breather coming on the mat. 4, 5, 4, 3, 2. I know. Ha. Catch your breath. Weights down and out of the way. Quick sip. Join me down on the mat. If you need to modify, I want you to take it standing. We're gonna go across and then straight across and straight. So especially if you're in my pregnancy, early postnatal or dice, this is recti crown Keep it standing. Otherwise. Join me here. Team, on your back. Here we go. So we're in and then straight leg. And then in and straight. Join me and breathe. I know we're only going. 30 seconds controlled and reach. If that's too much, you can, of course, keep the upper body down or one foot down. That works too. And 10 to go. Good for three, two, one. Yes. Relax up onto your feet. Water if you need it. We're gonna go right into a bent over row. Then we're gonna add a little deadlift. Then we're gonna lift and row. Go ahead and grab those weights. Shoulders back. Core engage. Ready? Here we go. So we're up and down. Pull those elbows up. If you have your kettlebell, obviously you're gonna alternate. And breathe. Yes. Keep it going. Shoulders back. We're gonna add a little tap back and coming up in between. So a little bit of a deadlift. Squeeze in those shoulder blades. Alternate if you need to. 3, 2, 1. Watch me. Or switch if you want. Deadlift row here. Deadlift row. There we go. Keep it going. Squeeze shoulder blades. Oh, man. Yes. 10 to go. Keep it up. Yes. Back of the leg. Last one. Watch me here. We got 30 seconds each side. Up and down, up and down. Join me. Breathe. So push. Push out of that front heel. You're keeping your flat back. You're keeping that chest forward. You feel too much in your back. Bring it up, then go right into it. Because we're going each side. Squeeze. I know it's a lot, but you can do it. 5, 4, 3, 2. Bring it up. Switch your sides. Here we go. You're up. So think of it as a little bit of a leg lift. And that row. But of course you're here. So we're keeping that deadlift motion. Keeping the back of the leg working. Yes. Keep it going. 15. Flat back. That feels too weird for you? You just pick one. Just do the legs or just do the arms for four. Three, two. Yes. Team. Ha. Breathe. Catch your breath. Shake it out. Little cardio mobility right here. Just stretch them out right here. But we keep that heart rate up. You do this and watch me. We're gonna start with our basic squat, goblet or rack. Squat. One dumbbell or two or one kettlebell. Drop it down in your squat. Then we're gonna add our press. Then we're gonna rotate with it. Go ahead and grab those weights. Let's get it done. Bring them up. Here we go. Drop it down and bring it up. So you're here. I really want you to Take your time. Get low. Zip up that core. I know arms are tired after that row, but keep it going. You got it. Remember, you can also just do one. This is going to be a big heart rate driver, but you got it, so stay with me. Good. 3, 2. Add a press at the top. So you've got either one dumbbell or one kettlebell right in the center. Think of them as separate motions. You don't have to rush it because this is our sculpt round, right? Here we go. Down and up and up. Five seconds to go. Three, two, one. Rotation. So squat, rotate and press. Squat, rotate and press. Two dumbbells, one in each side, or take it with just one down press. Think about that core as you rotate. Really twist in the core and feel the weight as you go side to side. And up. Breathe. And up. Three, two, one. Yes. How is that heart rate team? I know, I'm feeling it. Why don't we keep it going with a swing? So breathe for just a second. You can go two dumbbells, ski or swing. That's what I'm gonna do. Or one dumbbell or kettlebell in the center. If you need to modify or you've never done a swing, you just take those dumbbells or kettlebell in the front and you take it to a deadlift. Can we get 30 seconds of a good swing? Breathe. Zip up that core. Shoulders back. Here we go. Prep it. 3, 2, 1, 30. Drive it up. So remember, on the swing, we drive the hips back and then we power it up. But you are not controlling the weight with your arms at all. You're locking out of the top. We're keeping it about chest level to eye level or below. Even if you're just here, that still works. You can bring them up high, but that is not the goal. The goal is that pendulum thrust. Right. Squeeze. Three, two, one. And relax. Yes. Pedal your feet. Team, let's take it to the mat. Breathe. I know. Guess what? We're gonna get done with this fast. All right? So breathe. Have those weights on other side. Little core interval before we go right into this last circuit. We're going to be on our hands or on our knees. So if you need to, you're just going to kick it up here, kick it up here. So from your knees, if you're able, we're going to come here and kick. Come here and kick. So it is a little bit of a down dog. We got 30 seconds, then we're jumping in with our last circuit. So knee in, kick it up, or just your Kick from your knees in three, two, one. Take it across. Little down dog lift. Take it across. So this is core mobility. We're getting your core working while we also get stretch through that hamstring that we just worked. I don't care what it looks like. It doesn't have to be a perfect down dog. We just want to push that heel down, lift those hips up so we get that stretch in the back of the legs. Then we bring the knee back into that plank, and we work that core. Five seconds. One more each way. And breathe. Yes. Let's get it done on our back. All right, guys, so we're starting with your basic chest press. Pre, if you're pregnant, I want you to stay up on that bridge. We're gonna bring them in and rotate. Take them down. So we're here to here. Then we're gonna add a little bit of lower body, of course, so you can either do the bridge or the press out. Then we'll take it quick. All right, so stay with me. Find that nice, good press motion. Three, two, one. You're turning the palms in. And rotate out, in and out. You can be elevated in that bridge if you want. And up. Or you can have those feet up in tabletop to add a little extra core or completely flat down. It doesn't matter. You do you 10 more seconds of just this. Then we're gonna add that lower body. Either core or press. We're up. Three, two, one. Here we go. So you're adding your bridge or your knees in. It's up to you either way. Lift the hips or lift the toes, whatever you got. Good. Keep it going. Or here. I know it's a long set to keep that upper body going, right? So some of these sets had a long set for your lower, some were upper. We were alternate between the two. 5, 4, 3 for your shred round. Here we go. Your bicycle. Up and down. Elbows in, straight up press so we get those tries. Or you're just up with the bridge and down. Keep it going and breathe. I know it's long, but we're almost done right here. Squeeze at the top. Bicycle or bridge. Shredded core and triceps and chest and shoulders. Three, two, one. Relax. Ha. Yes. Quick sip, team. Bring it up. We're gonna swing it again, then we're going through it all again. We'll sprinkle in some core and maybe another swing, but we're gonna get it done and we'll get it done fast. We're gonna swing again with those dumbbells if you want or if you want to switch to kettlebell, that's what I'm gonna do. Deadlift. If you need to roll those shoulders back, here's your modification. Just your deadlift. Otherwise, swing it. Lock out at the top. Shoulders back, core engaged. Chest open. 3, 2, 1. And power. So I'm not arching my back at the top. I'm grounding my feet into the floor. I'm letting the weight drop, then I'm powering it up. Yes, you are. You got it. Breathe. I know we still gotta do all of that again, but I promise, the second time, it's gonna go quicker because you know what to do and your body is ready for this. Five seconds. Four, three, two, one. And relax. Yes. Pedal your feet. Get ready for round two. We're doing it all again. This time, if you're switching your equipment, switch to that kettlebell. I'm not gonna go with my heavy one. I'm gonna go a little lighter with my 15. All right, team, get set up. I want you to shake everything out. Get ready. We got that lunge, so it's gonna look a little different. In fact, what we're gonna do is we're gonna take it to that curtsy lunge. So curtsy. We're gonna tap it in. Then when we get that curl, we're gonna take it hip to shoulder, right? We're mixing it up. So if you got your dumbbells, you can do the same thing. Then when we shred it, we're just going to take it quick here to here. All right? Go ahead. Have it in that opposite hand curtsy. 30 seconds. So you're down and up. If that feels like too much for your brain or your body, you just keep a regular lunge, stationary lunge, like we did that very first round. We're just gonna mix a few things up. We're gonna keep the same exercises, but just for a little variety for our body and also for our brains, right? So it doesn't feel like exactly the same thing. So you got that weight low. Get ready. Bring it at your chest. We're gonna curl it. Here we go. So hip to shoulder. So we're adding in a little bit of that trunk rotation, right? Or that little twist. If that's not right for you, you just keep it right in the center. But if you can, we're here to here. So core biceps, upper and lower heart rate, 10 to go. When we get to our shred, last 30 seconds, we're gonna keep it low but quick, right? Here we go. So here, tap, here tap. I know you might have a bigger kettlebell. Just do the best you can. Even if you're gonna keep it here, you're still getting it done, right? Burn leg. Yes. Oh. 10 seconds to go. I know it's burning, but stay right here with me because you are strong. You can do this for 4, 3, 2, and 1. Oh, right. Give your hands a little break. Shake that out, especially that one leg. All right, team, let's get it all done on the other side. You got it. Curtsy. If you can wait. On the outside, curl across our body, and then we shred it fast. How's that heart rate? Right? Always getting the cardio in. I will always remind you, you don't have to do a lot of separate cardio. You can if you want. It's good on your off days. Lunge it. Here we go. But we can certainly get it done in our strength, in our circuit workouts, in our hit workouts. Right. In our shred workouts, we can get it all in. In fact, I know if I'm wearing my fitness tracker, you guys tell me your heart rate gets up higher, right? I can feel that on strength because we're lifting something heavy, right? Of course. Five to go. Go ahead and bring it here. Take it across. So curtsy, hip to shoulder. Again. I know it's going to throw your balance. The curtsy lunge in itself is going to throw it, but especially when we add that twist. So zip it up here. Keep that chest open. Press through the heel. I gotta stop talking so much, right? Hopefully it makes the time pass faster for you, like it does for me. But just want to give you guys all the information. Three, two. Are you ready? Shred it. Tap. Keep it low. Little quicker. Again. If you've got a heavier, bigger kettlebell, do the best you can. Safety first, of course, Be where you are today, but stay with me. You got 15 seconds. Breathe. Yes. Ah. Who? Good. 5, 4, 3, 2, 1. Boom. Set it down. Back to that core, guys. Catch your breath. Remember, if you need to be standing, your knee, your touch, your knee, your touch. If you can take it down to the mat with me. Zip up that core. That core. Give yourself time to get down here. Everything is pulled in. Check in with that breath. I know. Here we go. One knee, one. Straight leg. 30 seconds. Knee out. Straight knee out. Straight knee. And up. Knee. Bring it in and up. Bring it in and up. 10 to go. Good. Get it done. Last three, two, one. And up. On your feet. Nice. Team. We are back to that row. Quick sip if you need it especially if you've been moving fast like me and you haven't had very many. Yes. All right, guys, so we've got that row. We're gonna alternate. Then we're gonna add that deadlift and switch. So give yourself time in between. Go ahead and grab that weight. Shoulders back and let's alternate. Here we go. Flat back. It's a row. I like to drop it down in between with the kettlebell. Of course, if you've got your dumbbells, you can just keep it here to here. We're going to add a two legged hinge when we add it on that sculpt, just for that variety. And breathe. But when we shred it, we'll take it to 1. Yes. 3, 2, 1. Watch me. Hinge, row, Bring it up. Switch it. Switch at the top. Join me if you haven't already. Sorry about that, guys. Hinge, row, squeeze at the top. Hopefully this feels like a little bit of a breather for your legs, but you know, we got those swings coming in just a bit after the squat. All right, team, you got five, four, three, two, one. One foot forward, one foot back. Shred round. We're gonna give ourselves a second to get into it, but you got it here. Bring it up and down, up and down. Stay bent in that front leg. Core is in tight. Let's get it done. 30 seconds, right, we'll switch right to 30 seconds left. Get it done in three, two, one. Here we go. Leg lift and row. But you're staying front into that deadlift. Here's what I don't want, guys. Feeling a lot of that does not have to be quick. Keep it controlled. And breathe. Yes. Keep it going. Up and up. Right? I know I'm feeling it too. Leg lift, flat back core. Keep it in for four. Three, two. Good. Give yourself a second. Switch your sides. Ready? Here we go. 30 squeeze. Same leg, same. Bring it up, bring it up. Flat back. Keep it going. So it's a little half lunge, but more half deadlift. 10 seconds to go. Breathe for four. Three, two. Yes. Huh? Shake it out. Let's get right into it, guys, to get it done. All right, so shake out those muscles. Jog it out. You know what we got coming. We're squatting it. We can take it toes out this time for a little variety. Plie squat. We're adding the press, then we're adding that rotation. Go ahead. Kettlebell in the center. Low or goblet grip. Here we go. 30 seconds. Down and up. Let's get it done. Yes. And breathe. Good. Down and up. 10 seconds to go. Slow and controlled. Keep those legs working. Chest open and proud. Get ready. We're gonna add the press right here. Here we go. Plie, squat. Press it up. Sculpt, round. Take it slow and controlled. Down and up. Down and up. Not fast yet, because we're gonna get it with that rotation. So keep zipping up in the core. Down, up with 3, 4, 2, 1. Rotate. Here we go. Drop it low. Press and rotate. Drop it low. Press and rotate. If that feels too weird with your toes out, you just keep it going. You can move it regular. Squat down and press. Reach across your body so you get that strong press. But core, feel those obliques. Right. Down and up. Three, two, one. Yes. Good. Catch your breath. Let's get ready for that swing. And then everything else is down on the mat, team. All right, we're gonna swing it. Good form. You pick dumbbells or kettlebell. I'm gonna go with my kettlebell. Modification, of course, is just that. Deadlift. I know the back of the legs are tired, and your back is working hard. Ready? 30 seconds. Here we go. Three, two, power. Drive it up. Let it drop. As we're getting tired, really think about that core. Are you connecting? Lifting with the pelvic floor. Connecting with that deep core core. When we lock out in those glutes and hamstrings, are you keeping the chest open even when we drop it low? Not rounding in the back. Are you still getting that power even though you're tired? Let's go. Three, two, one. And relax. Pedal your feet, team. Grab some water. Let's take it to the mat. Let's get it done. Yes. With that weight. All right, team, so a little different. We've got our kettlebell. Just your press. We're not gonna be able to rotate. Just your press. Add your bridge, add your bicycle, whatever you got. Join me here. Press and up. So you can start just here. However, if you are one of my pregnancy, second or third trimester, I want you to go ahead and be in that bridge or prop yourself up, but keep those elbows just straight up and down. Right up and down. Core engage. We're gonna add the bridge in just a few seconds for 3, 2, and 1. Now, at that bridge, I know I was already doing it. Up and down. Nice and strong. Keep it going. And yes. Core engaged. Up and down. We are so close. Squeezing those glutes. I know they're tired because they just did all that work, right? Good. Last one. Here we go. Keep the bridge if you need to. Otherwise, up and down, up and down. You're controlled, but we're adding that shred, right? That's too much. Keep your shoulders down. Ah, yes. Triceps, are you feeling the back of those arms? Are you feeling that core? Again, modification. Stay in that bridge. Keep it going. So close. Yes. Three, two, one. And relax. Oh. Boom. Done. Water. Stay down. Guys, we got time for a bonus move. How about it? Let's get it done. All right, guys, so one weight, either kettlebell or dumbbell. We're gonna take it here. We're gonna rotate. Stay on your knees if you need to. We're gonna rotate if you want. You can rotate with your weight or not. Then we're gonna jump it in high pull or snatch all the way up. Jump it back. So you can row with that, rotate or not. Jump it in, high pull. Otherwise, stay down. If you don't want to, jump in and jump back. So we got one minute, guys. Rotate on your knees or toes. Rotate on your knees or toes. With, with or without the weight. Jump it in. High pull or snatch? Stay with me. One minute. Here we go. Take it up and back. Take it up and back. Jump it in. Snatch. Other side, snatch. Remember, your snatch is pulling it close to your body. Walk it in if you need to. High pull, high pull. Or keep it down. Walk it back. Keep it here. Row it up. Jump it in. Snatch, snatch. Keep that core moving. And up. Pull it in. Yes. 10 seconds to go. Can you move a little quicker with good form? Finish it out. All the way through. High puller snatch. High polar snatch. Yes. Team. You did it. Catch your breath. Shake it out. Yes. Oh, man. Breathe into that. Good work. You did it right. One foot forward, hips back. Lean into it here. A few deep breaths. Sink a little deeper. Make sure that you like this video. Let me know in the comments if you liked it, if you liked this format, moving quickly. And of course, don't forget to subscribe when you subscribe. That helps me to keep making completely free workouts for you here on YouTube. So subscribe, hit turn on those notifications so you always know what is coming up here on the channel. When we have live workouts, when we have challenges, when we have new workouts released, which is three or more times a week, so always something new for you. Let me know what you think. Stretch it over. Of course, if you're looking for a little more support and accountability, make sure you check out my Body Fit Athletic Club. Reach behind if you're able. Grab it here. That is where you will get that community get that connection. You will get direct support and guidance from myself from Vivian, our Body Fit registered dietitian nutritionist. You'll get a nutrition plan. Shake it out, roll those wrists and you will get the support of an incredible community. We really are like family. Take it down. Let your head and neck stretch. Of course, make sure that you get more of a cool down and stretch on your own. You can check out any of my stretching videos or my extended cool down. And again, don't forget to subscribe and follow me on Instagram, Facebook, Twitter, all things at Body Fit by Amy thank you for showing up today. One big deep breath in and out. You did it. That was your full body shred with weights workout. Great job everybody.