35 Minute No Repeat Power HIIT with Weights | Ignite Day #21

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your no repeat power hit with weights workout. This is day 21 of your Ignite challenge. In today's workout, we will be working with either a set of dumbbells or a kettlebell or both. If you have both, we'll alternate between the two. If you don't, just use what you've got. We're gonna get strength, we're gonna get cardio, we're gonna get mobility, and we are gonna work in some power. I'm gonna give you lots of different options, so listen to your body and be where you are today. Are you ready? Let's do it. All right, let's start just with a little warm up. Let's get everything moving. March, jog, roll those shoulders. Let's take them to the front. We are not gonna get too much of a warm up, so make sure you get it on your own. If you need a little extra, we'll just have a few minutes of mobility of move up to get ready for this workout. If you need any help, we've got an extended warm up. Extended cooldown videos in your description below. Let's take those elbows to knees. Right here, Right here. Just taking it right here. Open wide with that chest. Right. Let's add a little squat with it. Squat elbow to knee. You don't have to get super deep. We're here, but take it down and up. Good. One more each way. Open up the chest right here. We're gonna hinge it. We're gonna pull it up and back. Looks like this. Little extension. Hinge down. Up and back. Squeeze. Yes. Hinge it down. Up and back. One more and right here. Take it side to side. Just lean into those hips. Start slow and small. Then as you're ready, we're gon through. Reach and up. Reach and up. Good. Step into it. Open out wide. Right here. Open out wide. Yes. Breathe. Two more. Good. Let's take it down right here. So if you need to take it down to your knees or take it back with just a lunge, we'll start with that. Lunge it down or open up those hips. Lunge it down. You can keep it right here if that's best for you, or we're gonna walk it back. Take those hands down, walk it back, walk it in all the way up. Take it down, walk it back, walk it in all the way up. Keep that lunge if that's a better option for you. Slow and controlled. And last one right here. If you're able Take it down, hold that plank. We're gonna hold. Take those knees across if you need to. Take the standing, you can. Or from the knees, just tap in the knees. Warming up the core. One more each way, and then big step in right here. Reach it up, reach it through. Reach it up, reach it through. Drop the knee, drop the knee. Step it back. Or here, you can do this from the standing position. Reach it up, reach it through. Reach it up, reach it through. Drop that knee. Step it in right here. Round it up and let's just throw a few punches. If you don't want to punch, just reach across. But if you can, punch it. As we keep warming up through the upper body, here is what we got, team. All right, Take it uppercuts or just reaching up again. Sometimes y' all tell me you don't like boxing, and that's okay, but just get moving in that same way. Right? Here's what we got. So power hit, no repeat. We love a good no repeat. Right, Hamstring curls to the back. So we have one move for 30 seconds. And 30 seconds, we start with your back to basics. We take it to our power round, adding a little power. I will give you options so you can keep it back to basics. But 30 seconds followed by 30 seconds, then we have a second move. Then we have our power hit round. Take it right here where we put them together. Now, when we put them together, it's not your classic compound move. It actually is four reps of one, followed by four reps of another. That is a full minute. All right? We get quick little breathers in between only two exercises. Again, no repeat. We just add the power. Then we. When we put them together, it's four and four. So it's a brand new exercise, right? Okay, so easy. Jumping jacks if you want. Or take it here. I'm gonna grab those weights. We're starting with our dumbbells. So here's what we got, team. We're gonna take it to your basic squat. You can rack it, you can goblet whatever is good for you. We're squatting back to basics for 30 seconds. Then we're gonna squat power and bring it up. That's adding our power. Then we take it to a row. We'll pop back with that row. Then we'll put them together, grab those weights, go ahead and get set up. Zip up that core. Not holding your breath, but you've got that foundation. Dumbbells in the front or racked. 3, 2. Back to basic squats right here. We're Here, so you can be wrapped or you can keep them down here. All you got is 30 seconds, right? Chest is open and proud either way. So if they're down in the front, making sure we're not rounding in our back. Another option is taking here, we got your goblet, right? Down and up. Zip up the core. When we add that power in just about five seconds, you're dropping those weights. You're either coming up on the toes or you're adding a jump right here. Down. Jump all the way up or down. Power on the toes and up. What you got? Join me here. Either with the toe, raise, you're still getting that power, or you're jumping. 15 seconds. And up. Yes, you can. All the way up. 5, 4, 3. 2, 3. All right, catch your breath. Right, so we get a little bit of hit, power hit when we add that power. All right, team, so now we're taking it to a row. We have 15 seconds. Oh, 30 seconds, where we just do your standard row right here. Then we're gonna take it row, we're gonna pop it back. We're gonna row from here. We're gonna pop it in, we're gonna row from there. We love this move. Right? Let's get it done. 30 seconds. 30 seconds. Start with that hinge. 3, 2, 1. Here we go. Down row, slow and controlled. Use this. This is back to basics. I want you to focus on that form. Think about those elbows coming up to the sky, weights coming towards your hips, hands towards your rib cage. Elbows are pointed back. Not here, but here. If you want to stagger, that's better for you. Stagger it. That works. 5, 4, 3, 2. Right here. Add the power if you want. It's one row up top, one row each side down below. Pop it or walk it in flat. Back row, Pop it back. One and one. Yes, you can. If you'd rather, you can just keep it here. And then one and one. Take it. One row, pop it back one and one. Five seconds. You got it. One and one. Catch your breath. All right, team, this is it. This is your power hit round. And then this circuit is over. Here is what we got. We got four squats. Now, listen, on this round, we're mixing it up, you're not doing one and then the other. You're just doing either your power squats or your regular squats. And then we have four rows. One, two, three, four. Either standing or down. Does that make sense? Four squats, however you got them. Four rows, however you got one minute. Here we go. So you got Four power. Three, two, one. Take it back. You got four. Three, two. Here's your other option right here. You can just go regular squat, back to basics. Maybe you'd rather have the weight instead of the power. 3, 2, 1. And you want to keep it here. Hinge it. 4. If you're going heavy, that might be right where you want to be. Do you want the power or do you want the weight? Here we go. Up. Halfway there. 2, 4, 3, 2. Yes. What can you get in this last round? Yes, you can. Five seconds. Four, three, two. Yes. Relax. Good work, team. Quick sip of water. Yes, team. I know, right? It's a lot. It's gonna be a powerful workout. It's splash myself with water, tap your feet out. It's gonna be a high heart rate workout. So again, up to you. Move those weights. A little cardio mobility. Tap behind, tap behind. You decide do you want to take it to that power round second, 30 seconds. If not, stay back to basics. When we put them together, what do you want more of? Do you want heavier weights or do you want power? Your workout, you do. You be where you are today. I'm just glad that you showed up today. You showed up. You are successful. Here's what we got, team. We're starting with a curtsy lunge, just alternating. Then we're gonna add a pulse with a little hop skater. Let's get it done. Grab those weights. Three, two, one, curtsy lunge. Down. Step it through. Other side, step it through. Core zipped. If you can't get that low, you just tap behind. You can modify. Or if a regular lunge feels better for you and your knees where you are today, you keep it there. If you can cross behind. Keep those hips square. All right, here's what we got, team. We're gonna pulse for three. Hop it over. Three, two, one, big hop. If that hop isn't happening with your heavy weights, big step. Three, two, one, big step. It's power either way, whether it's a step or whether it's a hop. If you want to drop the weights and get more of that jump, you can. Three, two, one, hop. Yes. Can we get one more each side? Five seconds. Burn. Breathe. Hands. Get a break from the weight. All right? Curl and press. Let that hurry drop hit training. Up and down, up and down, right? So curl and press. You know, I love this one. This is a good combo of a lot of things working together. When we take it to power, you're going to take it clean. Little push, press. If you've never done this before you're not comfortable with that, just keep your curl and press. Grab those weights, zip up that core. Shoulders back. Here we go. Up, up, down and down. Take it up. Up. So you need a little extra. I want you to really squeeze into those dumbbells right here. Take it here in. Don't worry. Kettlebell is coming. That's the second half of this workout. Yes, you can. All right, if you got it, we're up. Breathe and down. Take it up. You can even add a little push press up and here. Either way, we want core stable. The clean. You get a little mini hinge and some power. Full body in. Don't worry. Kettlebell is coming. That's the second half of this workout. Yes, you can. All right, if you got it, we're up. Breathe and down. Take it up. You can even add a little push, press, up and here. Either way, we want core stable. The clean. You get a little mini hinge and some power. Full body, but you're not leaning into it. Just get the power in whatever way is good for you. Take it up. Yes, you can. Up. Last one. And relax. All right, team, so here's what we got. We got those power pulse, curtsies. Remember, big step or hop. And then we got clean and press or curl and press for four. So four and four. One minute to go. Let's get it done. This is your power hit. Round one. Full minute pulse. Step it over. Curl and press. Clean and press in 3, 2, 1. Here we go. Pulse 3. Step it over. 3. Get low. Push into the heel. Step it over. Big hop or big side step? Step it over. Step it in. Clean press. Three more. Yes. Or just curl press. That works, too. Here we go. Curtsy. Big step. Yes, you can. Big step and burn. Here we go. Clean press. What's nice about this format is once you get tired of something, you know you only have four reps. Just got to push it through. What do you got? 10 seconds? Can you just get those curtsies? Step, step. 5, 4, 3, 2, 1. Bonus clean and press burn. All right, team, shake it out. I know, right? Now let's tap in front and reach those hands behind while you get a quick sip of water. Working our way over to those kettlebells. Stretch. We're taking it to a kettlebell swing. If you have never done a swing before, we're gonna keep it just with a deadlift or a hinge. You need a little more cardio. Take it here. Otherwise, we've got our swing. You can choose dumbbells if you want. I'm Gonna go with kettlebell up to you. Bring it in the center. Shoulders back, chest open. You're gonna either hinge right through here, or you're gonna swing it through the legs and power it up. Either way, we got 30 seconds. Roll those shoulders back, core. Engage in three, two, one. Power. So this is a power hit move in itself. Here's what I want you to think about. You're letting it drop. You're not controlling on the way down, and you're not controlling it with your arms at all. You're powering up through the back of the body, right? Push those feet into the ground, connect with that core at the top, and really lock out glutes, hamstrings, back. You don't have to go any higher than your chest. 3, 2, 1. And relax. Pedal those feet. We're gonna hang out with this kettlebell, but guess what? We are taking it down to the mat. You're gonna like this round. Light kettlebell. If you don't have a light kettlebell, let's get a dumbbell. We've got half kneeling, if that. No full kneeling, if that's okay for you. We're gonna go 15 seconds with a chop across your body. Then we go 15 seconds here. Then we're adding a step up and a step down. We call that a surrender. If you'd rather keep this upright, do standing, and then add a lunge from there. Here we go. So chop. 15 seconds. Left to right or right to left, whatever it is for you. Little twist. The challenge is we can't move through our hips, right? So core, one more right here, and let's switch it. Other side here if you can. Little turn in the torso. If that's not right for you, keep it here. Down and up. Push. Curl those toes under you in the back and push into that ground. Last one. Here's what we got. Hold it at your chest. Step up, step up, step down, step down, Chop. One side, chop, other side, lead with the other leg. Up, up, down, down. Chop and chop. If you need to be standing, just lunge and lunge. Then keep it here. Chop, chop, or lunge. Up, up, down, down. Last one. Chop. Yes. Breathe. Right. Little bit tricky, but you got it. A lot of arms and shoulders and a lot of core. That's what we're going for. All right, team, we're gonna keep it down here. We're going into a knee, coming in with a little elevator, so watch me. Looks like this. We are coming in. Knee, little lift. Right knee, little lift. When we take a power work Course taking it with a power climber, where we stop and hold. Stop and hold. If you want to take this. All standing, ready? Here we go. 30 seconds. Knee lift. Knee lift. So you can make them right through here. Or if you need to bring it in, then little lift and take it back. Bring it in. Little lift. Another option is just subbing into your bird dog. Just reach and lift, but knee comes in, then lifting that core. Wrap everything in. Yes, you can. Getting ready. Keep it here if you want. Or power climber. Hold. Run and hold. Run and hold. As you're stopping, you're tucking that pelvis. Not the same as that elevator, but little lift if you're standing, right? Pull everything in. You can do it. 10 seconds to go. So much core. You got it. 5, 4, 3, 2, 1. Yes. And relax. All right, here's what we got, team. We're gonna go chop, chop for four. You don't have to take. You don't have to put the surrender into it. And then take it down here. Run for four knees to play. If you want to keep it standing, keep it standing. But we got four. One side. Three, two, one. Set that kettlebell down. Pop it into the plank. Keep it all standing if you need to power hit around. Ready? Here we go. Cross. Chop. Chop. Core and upper. Walk it or pop it back. Power climber. 4, 3, 2, 1. Back to those knees. Too much for your knees? Take it standing. Chop, chop. Yes. Chop. Whoo. There we go. 4, 3, 2, 1. Back down. Chop. Yes. Burn. Take it here. Run up. Breathe. 10 seconds. Burn. Take it up. 4, 3, 4, 2, 1. And relax. Ah. Who's feeling those arms? I know, right? Maybe a little tough on the knees as well. Catch your breath, team. Let's go back to that kettlebell swing. Why not? Now that we're all warmed up to it? We got that core, right? Okay, team, here's what we got. Let's swing it. Remember, you can keep the hinge, the deadlift as your modification. Otherwise, zip up that core. Power it up from here. Let it drop. Power it up. Let it drop. I'm gonna turn this way because I usually don't. Let's do it. Roll those shoulders back. Core engage. 30 seconds only. In three, two, one. Power up. Who up? Yes. Zip up that core. Connect at the top. You're not hyperextending. You're not arching your back. At the top. Breathe. Yes, you can. Ten seconds. Connect, Jeff. We got four, Three, two, one. And relax. Pedal those feet. Yes, you can. Sweat in my eyes. Grab some water, team. I know how about after that cardio mobility? After you get a sip, just do those little toy soldier kicks, stretch out those hamstrings. Here's what we got, team. We're going to a plie squat. You can keep it here. We got that kettlebell. You're here. Ready? Starting right here. Then when we get to our power round, you're gonna drop it down. Power, power. Drop it up. So you gotta get that kettlebell out of the way in front, and then click those heels in. Ready? Grab your kettlebell. 3, 2, 1. 30 seconds. Drop it low, squeeze it up. If you got a dumbbell, that's fine, too. You can even have two dumbbells. But again, what I mean is, when we get to that power round, we're going to want to have it as we set it down a little bit in front, zip up that core. Really lift up on that pelvic floor as we connect with the glutes at the top. We got three, two. Watch me. One time. Set it down heels. Heels. Power it up. Set it down. Squeeze, squeeze. All the way up. Yes, you can. Down heels. You don't have to get fast with those heels. Just bring. Think about bringing inner thighs. Yes. And up, down here, here. And breathe. Down. Last one. Yes. Set that to the side. Heavy kettlebell. Why not? Let's take it right here. All right, team, so we're getting that upper body again, but we'll keep the lower body working. We're gonna go side lunge, clean press. Side lunge, clean press. I lied. Let's start with just your side lunge and that curl. Then we take it clean and press. Here we go. Three, two, one. Side lunge, curl. Take it down and curl. I know those legs are tired, but let's get it done right here. Down and up. Yes. And up. And breathe all the way through. Yes, you can. Now we take it clean and press here. Clean press. I know we've had a lot of presses, but you can do it down, up, up. Take it low up. If that feels weird to you, you just take it. Side lunge, curl, press. Take it here. Up, 5, 4, 3, 2, 1. Give your hands a break. So stay with whatever your lighter one is. Here's what we got. We're gonna keep it low. You're gonna go 4, 3, 2, 1. Clean press for four, right? Take the side lunge out of it. We're taking the second half of both of those moves, all right? So stay low. Squeeze those inner thighs together for four. Clean and press for four. In three, two, one minute. Here we Go. Get left. Take them in, take them in. In and in. Get low, clean. Press this. Yes. Get low, clean press down. Last one. Take it all the way down. Take them in. 4, 3, 2, 1. 4, 3. Yes. 2. Remember, you can always just do curl and press. There we go. Over halfway there. Get set up. 4, 3, 2, 1. Take it low. Sorry. You don't have to do the plie with it. Last one. Can you finish it strong? Right here? All the way up. Let's get one good one. Up, up and down. Breathe, team. Yes, I know. All right, how about one more swing? One last round on the mat. That is it. No bonus move. Your bonus is the mat. Here we go, team. With that swing, what do you got? Last time, swing. I know those inner thighs are tired from that plie. From that side, lunge, outer thighs, but let's get it done. Hinge or swing. 30 seconds. Here we go. Prep it. Three, two, one, power. If you're feeling good about it and you want to hand it off, remember, you hand it off at the top. Take it up, take it up, take it up. Only if you're comfortable with that and you've done it before. Otherwise, keep the swing. Sometimes we feel better. We have better form, especially if you got something heavy. So stick with the heavy. You got something lighter, hand it off. Apparently, I don't remember how to do that. 3, 2, 1. And relax. Pedal those feet. Power hit is almost done. All right, team, your pick. We got a little tries and core, huh? We got a little upper body. I think you probably want one light or medium dumbbell, but it's up to you. Here's what we got, team. We are gonna take it. Triceps. I'm gonna have one heavy medium between two hands as I lower one at a time here to here. Then we're gonna roll it over to our side. Side plank row. You can have the knee here, too. It's up to you. We'll get each side. The power will be adding the row. We'll go 15 and 15. All right, let's start with tries. Sorry. Triceps is your regular. Power is adding the leg lower. If you need to switch out that leg lower for a bridge. In three, two, one. Here we go. Just your triceps. So the reason I wanted you to have something medium is because we got a long set, right? It's a full minute. Feed it tabletop or down. And I want you to take a second and figure out where your pelvis is. Are you arching that back? Tilt that pelvis in. Wrap that Core without holding your breath, because we're gonna take those legs straight up. And as you're ready, in three, two, one. Lower leg. Flex the feet. Bring it in. Lower leg power. Lower leg power. Lower. And power. And up. Breathe. Yes, you can. 15 seconds. Push into that weight. If you don't feel comfortable over your head, you can, of course, take it to a press. Should have said that before, but you know it. 5, 4, 3, 2, 1. Flip it over. Right here, we're coming on your side, so you got 15 seconds of a hold. 15 seconds. Adding the power is a drop and a pull, with or without your weight. Then we'll take it to that other side. 15 and 15. Little different, but you got it. Let's finish it out. We are so close to the end. Give your arms a little break. There's those tries, right? All right, with or without the weight, hold for 15. Power pull for 15. Ready? Here we go. Hold it here. You can drop that knee. If you need to take some time to wrap that core. Lift up in the pelvic floor. Make sure we're not arching right. Everything's pulled in. We're gonna add that little hip drop. If you want to pull the row up, you can. Here we go. Down 15 seconds. That's not very many. You can do it either way. You're pulling, pulling strong with or without that weight. Three, two. Last one. Yes. Breathe. Switch your sides. Give yourself a second. We'll take 15. We're gonna hold for 15. We're gonna power pull for 15. On your. No, on your toes or on your knees. Holding. First lift, extend from that shoulder. 3, 2, 1. What I mean by that is we're not lifting. Leaning into our side. I really want you to try to lift that hip, right? Everything zipped up and pulled in. Breathe into it. If you need that knee, drop it. Power pull. Here we go. Bring it up and down. On your toes or on your knees. Holding. First lift, extend from that shoulder. 3, 2, 1. What I mean by that is we're not leaning into our side. I really want you to try to lift that hip, right? Everything zipped up and pulled in. Breathe into it. If you need that knee, drop it. And down. Up. Yes. Ah. Three, two, one. Yes, you can. All right, let's take the weight out of it. This is it, team. This is your power hit round. No weight, because I don't want you to have to switch between the weights. You're gonna get four. Three, two, one. Roll it over. Four, three, two, one. Then back to center. Then roll it over. Here. If that is not right for you, I want you to take power bridge and roll through here. Especially if you're in my pregnancy crowd or early post sdr. Right? All right, we got one minute. Think of it like a bonus move, but it's really your power hit of this last round. Bridge or. Or scissors cross in. 3, 2. Wrap that core. Here we go. 4 and 4. 4 control. 3, 2. Roll into that side plank. Lift it. Pull. 4. 3, 2, 1. Take your time rolling back. So remember, then transition is half of the workout. I want you to use your core, not your back. Quarter roll. Lift it up. Four, three, two, one. Back to center. Four. Yes, you can. Three, two, one. Did I do that wrong? Did I do eight? Four. Oh, well, doesn't matter as long as I'm getting them in. Lots of core to finish this out. Yes, you can. 4. I think I did. 3, 2, 1. Roll it. 4. 3. At your own pace. I don't care how many you get. You don't have to be on my account, but let's finish it out. Last five seconds. And done. Hug those knees in to your chest. Good work, team. I'm so proud of you. Right, Let those knees drop to the side. Core is engaged. Ha. Breathe. Let the knees drop to one side. Open up your chest. Look over. I am so glad you showed up today, and I hope you are, too. Hope you're feeling strong, and I hope you're feeling good. Roll those knees over to the other side. Remember, if that was hard, it's because you were working hard. If that was challenging for you, it's because you were challenging you, right? Take your time. Slowly roll it up to a seated position. That was hard for me. That is not an easy format. Take a few minutes and let those knees sink out to the side. Let everything relax down into it. Right? Of course. Don't forget to like this video. Leave me a comment. Let me know how you were feeling. How was that? And of course, don't forget to subscribe to my channel. When you subscribe to this channel, you help me keep making these workouts for you. You can also check out Body Fit Moms, which is my new prenatal and postnatal mom channel. Subscribe to that as well. And of course, if you're able, join us in the Body Fit Athletic Club. That is where you get access to me, to our Body Fit dietitian. You get the method nutrition guide. You get live events. You get Q and A's. You get so much more. If you need some help, let's roll it up. Cat Cow. On your personal journey, that is where you want to be. And of course, make sure you're on the email list. You get your free weekly and monthly workout calendars roll back onto your feet, including getting the links early on Sunday for the week. Things get released the night before, but because of different time zones, it's really nice to get them early. So make sure you're in my email list. And of course, ha. Don't forget to follow me at Bodyfit by Amy on social media. Take those rests. Let your head and neck relax. I hope you're feeling good. I know I am. And I hope you're feeling strong. And I hope that you are proud of yourself. I'm so proud of you. I'm sure everyone in your life that loves you is proud of you. But you should be proud of yourself, right? Thank you for showing up today. I hope you come back for more. Hit that subscribe button. I'll see you for your next workout. One big deep breath in and out. You did it. That was your no repeat power hit with weights workouts. Great job everybody.