35 Minute No Repeat Total Body Sculpt Workout II FRESH Day #11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat total body sculpt workout. This is day 11 of your fresh challenge. This is also a great standalone workout that you can do at any time. I'm going to give you lots of different options to work to your fitness level. We'll be working with weights today. Dumbbells and kettlebells, both if you've got them. If you only have one, just use what you've got. Are you ready? Let's do it. Go ahead and start moving your body. We're gonna get a quick, dynamic warm up. You can march, you can jog, you can go ahead and start rolling those shoulders. We're gonna keep it short, but we are gonna get some dynamic movements to get moving in the ways that we're going to be moving during this workout. Take those arms a little bit bigger and then back to the front right through here. So we're going to be getting that going in just a minute. Also the goal, that body core temperature up one arm to the back. So we are working. Their body's warm. I don't know about you, but often I am feeling pretty low energy when I come into a workout. Maybe I'm tired, maybe I didn't sleep very well, Maybe I've had a stressful week. But those first few minutes of the workout, open those arms through here. Side lunge, bring it up. Just shift your weight. First few minutes, really get my energy up, get those endorphins going, and make me feel ready to move. That's always my advice when you don't feel like doing it. Give yourself five minutes, see how it goes. One more, and then just take it side to side. So a little hip opener. Reach one arm up, one arm down, whatever that means for you. And that's something I'm going to remind you of a lot in this workout. But the most important thing is that you are here today, that you showed up and you are moving. Let's roll through that hip right through here. You showed up. You are successful. Is something that I always remind you. And also to be where you are today. Let's add a little squat to it. Be where you are today. It is your workout. So you do you. I'm gonna give you options, especially in this workout. We're gonna be working without circuits, without intervals. I know that's a little scary for some of you, but it's gonna move quickly. Let's go one more each way. But we're gonna build. So we'll start with One thing, and then we will add on. So hold it here. Little weight, shift side to side if you can. And then take those hands on the ground or on the top of your legs and extend up, stretch through those legs. So we'll start with a base move, then we'll add on to that. So I will give you options throughout the entire time. Two, keep it moving in a way that is good for you. So go ahead and from here, walk it back to that high plank. Step one, leg up, big reach, then back to that plank. If that's not right for you, you can drop the knee or you can stay high in the lun. Right here, here. Reach, and up one more each way. Hip opener. I know, I feel it, too. And here, if you can take it back to that high plank, little forward and back. Get the core working. Open it up to the side. You can also do this from the knee back to center, stretching through that core. Let's get one more each way. And then either walk your hands back or walk your feet up. Slowly. Bring it up. All right, so here's how it works, team. Tap and reach across. Let's get the heart rate up. Finish this, warm up with some cardio. Still keeping the mobility. We are getting it done today in a flow, right? So no intervals, no circuits. You don't have to worry about any of that. It is no repeat, which we love, right? However, some things, a lot of things are going to have a right side, left side, and that's okay, right? That will still move quickly, and once you're done with it, you're done with it. So again, we'll be building as we go, so you'll just have to follow my direction. And if something doesn't feel good for you, you keep the base level or I'll give you options to pick from. All right, go ahead and stretch it out right through there. Let's get moving. With a medium to heavy. We're set of dumbbells. Think lower body, rows and curl. So something medium, you can always switch down. We're gonna start. Watch me right here in a nice, wide, stationary lunge or split spot, drop it down and then a straight leg hinge. Now, what I want is those shoulders pulled back. Go down the front of the leg. If you feel like you're rounding in your back, keep it a little higher or drop the back knee, but two different motions. Lunge and hinge. Nice and wide. Then we add on from there. Shoulders, back, core. Engage lunge and hinge right here. Lunge and hinge. So you don't have to get as low as you might normally do in a deadlift, but still keep those weights close to the front of the leg and keep those shoulders, what we call packed. So my shoulder blades are always pulled back. You feel the difference? Right lunge. We get more of that quad hinge. We get more of that hamstring and glute, right? Breathe. Two more. Last one. We're gonna add a curl and a wide row. So watch me. Lunge and curl. Hinge, wide row. Back up. Join me right here. Here we go. Lunge and curl. Hinge it. Wide row. If your legs are just done, just do a row and a curl. Hinge, wide row, drop it down. Lunge and curl. I'm doing hammer curl because I'm keeping my palms from the same way. Four more right here. Four. Yes. Whoo. Three. Think of them as separate, right? Wide row all the way up. It's that last part for me, right? Two. Whoo. Right through here. Ah. One. And here. Keep that row. Here we go. Four. Eight. Seven. You go at your own pace. I know. Legs are burning. 4. 3. 2. 1. All the way up. Curl. 8. Yes, you can. 7. 6. Breathe. 5. 4. 3. 2. That's why we call it sculpt, right? Set those weights down. Shake it out right here. How's that heart rate? Right? Feeling it. We're gonna do all that on the other side. So that's what we're looking at, team. We'll start with the base level. In this instance, it's a lunge and a hinge. We add a curl in a row. Don't overthink of it. Don't overthink it. And if it feels like too much, you just pick. Maybe you want to just do the lunge and the hinge, and then you want to set up and do the row and the curls separately. You do you. But let's get it done. Other side. There is that heart rate with those dumbbells. Here we go. I know that back leg is feeling it. Other side. Stationary lunger. Split, squat and a hinge. No upper. Here we go. Take it down and hinge it forward. So I'm trying to keep this back leg straight on the hinge if I can. But again, shoulders pulled back, shoulders packed. So if you start to feel that back go, you may need to bend that back knee in a little more of a kickstand, which is okay. You're still getting the hinge, right? Four. More like this. And here. Three. And here. Burn. Two. One more. All right. You know what's coming this time. Turn our palms this way. Lunge and curl this way. And then wide row. But I want those palms up so it's not a curl at the bottom, it's a row. Pull the elbows up. Pull the wrist up. In three, two. Here we go. Lunge and curl. Hinge it wide, row, all the way up. Lunge and curl. Lots of balance, right? So there's that core working. And up. Lunge and curl. Wide row. Yes, you can hinge again. This is the part. Burn. We got four. And up three, and up two. Hinge it. And it's a row, but it's wide. Last one. Hold it here. Here we go. Just hinge. 8. Nice flat back core engagement. Yes. That front leg is taking the weight. Adjust that back foot if you need to. You can even take it here. 4. Squeeze. 3, 2, 1. Bring it up. Here we go. 8. I know. I'm feeling it too. 7. You need to. 6. You can alternate. 5. Burn. 4. 3, 2, 1. Ah. Set those weights down. Team, I want you first to tap. Little cardio mobility in between. Tap those thumbs back. Don't worry. No, repeat. I know it felt like that was one long repeated. You're like, that was so many lunges, Amy. Right, but here we go. Right through here. Tap those thumbs back. And let's get a little hamstrings right here. Take it up. Take a stretch. Now those hamstrings are really feeling it. So we're gonna get a little core break. Still building with some upper body. Then we're gonna come up into a swing. Right? All right, Grab a quick sip. I want you to grab one heavy kettlebell or one heavy dumbbell. What are you? Whatever you have available to you and meet me down on the mat. All right, so we're gonna start in a seated position so you can sit up nice and tall. We're gonna move that kettlebell from one side to the other with a press at the top, if you can. If you want more of a challenge, you can make it more in that Russian twist leaning back for that core. But what I don't want you to do is round here, around here, I want you to keep everything hold in so seated, especially if you need to modify or Russian twist. Watch me one time. Up and touch. Up and touch. Join me. Here we go. Press and tap it down. Press and tap it down. And here, here, you do not have to twist that much. If it feels better for you to keep it close to your hip or you're starting to feel those hip flexors again, you can be here. Up, twist. Up. Two more. Watch me. I want you to get a little stretch right through here. Watch me. We're gonna go press triceps. If that's uncomfortable for you, take it down. Up and press triceps behind the head. If that doesn't feel good for you, I know sometimes it's hard to put. Bring it behind the head. Then I want you to just keep that press and bring it back down. But if you can, tricep extension, if you haven't already, join me. Up. Core stays engaged. You can even go up. A little twist. Take it down. Up. Burn. I know. Yes. Four more right here. Up. Yes. Core. Stay seated. If that's not right for you. Three, two. One more. And relax, team. Stretch it out right through here. All right? I want you to take it all the way down. That's it for that. All right? One side if you can. I want you to take it up into a bridge. And then watch me here. Wrap that elbow in. Press it up strong, all right? If that is too heavy for you and you don't have something lighter, take it between two. That's okay too. But if you can. We got our bridge. We got one sided chest press. Think about your regular chest press. Let's get it done in three. Bridge. Here we go. Up and down. Right here. Squeeze those glutes at the top. So, yes, we are getting a little lower body up burn. Yes. So if you notice in that first round, we got a lot of our upper body pull. This is our upper body push. Huh? Good. I want you to lower in the bridge. Take those feet up and then watch me as you come down. I want you to drop the toes, press it up. Drop the toes, press it up if you can. I want you to go all the way down. Boom. That's a lot. So really use that other hand to stabilize right here. Push it in. Drop just enough to feel that core. But if that doesn't feel good for you, just keep it with the press. Drop one more and breathe. I want you to take. If you can watch me here. I'm gonna do a little bend and up. This hand has to be here. You can take it across your body if that feels more safe. But we're gonna get some little toe taps. That might be too much. Let's take those toe taps out. Let's focus on the tries. If that's not right, just keep pressing. 4. Burn. 3. I told you. Sculpt. 2. 1. Let the kettlebell drop to the side. Ha. Yes. Team, hug those knees in. We Are gonna get that other side. But right now we're gonna take it with a little roll up. Take it up. Big stretch, slowly down. If that's not right for you, you can just go halfway. Little curl up. Slowly down. Or just bring the hands. Get that pullover for your upper body and bring the knee in. Breathe. Four more right here. Four. Big stretch, mobility and core. Three, two, Last one. Stretch it out. Up top. All right, team, we're gonna get that other side. So again, if that doesn't feel right for you with the one sided press, I want you to keep it between two hands. When we get to the triceps, you have this hand to stabilize you. Take it across your body again. If you don't feel stable with that two hands, keep the press. Do what is best for you. I don't want anybody to feel unstable. You can keep the core or take it out, but let's get that other side. All right, we gotta press, we gotta bridge. Here we go. Lift it up right here. Press and down. Other side. And we're not repeating it ever again today in this workout. Stay lifted up. Breathe. Ha. Lower in the bridge. Take those legs up top and watch me. It's a little toe tap with your bridge or lower the legs up to you. Toe tap with your press. Slow and controlled. Use this hand to stabilize. Feels like too much. Take the kettlebell between two hands. I know I always encourage you guys to get heavier kettlebells, so you might want to do a two hand. Four and up. Yes, you can. Three. Whoo. Two. Last one. Take it up right here. So one. Watch me. One time you're going across your body. This one comes down. And so you're pushing up with that one, but you're also going triceps. Feels too weird. Just do a regular press or regular trice. Here we go. 8. 7. Two hands the whole time. This one's harder for me. 4. The reason we do this is not just for the stability, but so that other arm can help. It's a pull, push, and a push, right? And relax. Stretch it up. Amy is crazy today, y'. All. What are we doing? Bring it up. Let's give those arms a little break. How about we go into a swing? I know sometimes it's fun just to try new things, but again, you do you. It's a little bit tricky to really navigate, but both sides are working. How about a swing team? All right, so we're gonna start with a deadlift just for 30 seconds. Then we're gonna swing it for 30 seconds again. I don't want you to worry about the clock. We did a lot of that hinge motion. Now let's take it with two feet. Deadlift here. Shoulders back. Bring it up. Join me right here. Kettlebell in the center. If you only have dumbbells, you can do one heavy dumbbell or two dumbbells. And then you'll do what we call a ski or swing, right? And up right here. Four, squeeze. Three, two, one. All right, so if you're comfortable with the swing, we're gonna hike it back, power it up, lock it out, let it drop. Power it up, let it drop. It's a hinge motion. Think hinge to plank. It's not a squat. If that's not right for you, you just kick that. Deadlift. Shoulders back. Core engage. Here we go. In 3, 2, 1, power. Let it drop. Yes. Nice work, team. There we go. Keep it moving all the way through. Push into those feet. Lock out at the top. Arms are not lifting. They're just along for the ride. We got three, two, one, swing and relax. All right, team, quick sip of water. Let's do it. Let's finish out this workout, all right? We got a lot of pull, a lot of push, a lot of that lower body, but we can get it even more right. All right, team, so back to those dumbbells again. We're gonna take it to a sumo squat and a sumo hinge. So very similar, right? Even though we just did that, we're gonna start with the squat, then we're gonna take it with that hinge. Okay? Squat, braid, hinge. And then we'll add a little row to it. Why not? All right. Toes out. I know it's gonna look somewhat similar, but it is different, I promise, because we're going regular row rest rates here or down below. Zip up the core. Sumo squat, plie, squat. Down and up. Here we go. Breathe. Yes. All the way up and through. Think about connecting with the core and pelvic floor at the top. Three, two, last one. Watch me here. I'm gonna do a sumo hinge. Sumo squat. Right here. Sumo hinge. Sumo squat. We're just adding on. You guys are on to me. Sometimes the way we get around. No, repeat. Is we just add on. We make it one long muscle endurance circuit. Right? You got four. And down. Three, two. Last one. Right here. Hinge. I want everybody to watch me here. So we're just going hinge, if you can. I want you to go row from the ground. One. And the other. If that's too far, go here and Then all the way up in 3, 2, 1. So it's sort of half hinge, half squat. Row, row, and up. Half hinge, half squat, row, row, drive all the way up. Your legs are gonna feel it tomorrow, and you're gonna like it. I know. And up four more. Yes. Four. All the way up. Nice flat back. Three. And up two. One more. Watch me here. We're gonna walk it back. We're gonna row and row. Walk it in nice and wide. Row for two. Join me if you can. If you need to take it up, take it up top. Here we go. Walk it back to that planker. Knees double row one and then the other. Walk it up wide. Legs, row together. Walk it back. We only got four. Walk it up, squeeze, walk it back. Legs, legs. Bring it in, take it back, bring it in. Drop those weights all the way up. I know, I know, right? I don't even know where to put them. Put them over here. Yes, team, shake it out. All right, little hamstrings, right in the back. Hamstrings, quads, glutes, all of it. Huh? Can we go back to some core? I think we can. All right, team, super basic windmill. You know it. You love it. Here's what we got. Lower, high. Nothing crazy about it. We're not adding on. You can go high, drop it low, right through here, or take it in that low hand right through here. Either way, get set up. Kettlebell or dumbbell situation. Slight hinge. 3, 2, 1. So, yes, this is a hinge motion, but the idea behind it is that we get that stretch out of it, too. So a lot of obliques working today is that we get that stretch out of it, too. So a lot of obliques working. Not as much hamstrings or glutes like our traditional hinge. Right? Think of it as a side bend. Four. And up. Yes, you can. Three. Whoo. Two. One more. And breathe. Switch your sides right through here. Get set up. Nothing crazy, just your traditional windmill. You can go low, you can high side bend. In three, two, one. Take it down and up. Spotting the bell. Or that top hand, either way. And. Ha. Two more. Last one. And relax. All right, team. One heavy kettlebell. Why not? Let's do another swing. I know we got a lot of that hinge, but let's stretch it out. Two legs. Take it right here. Little stretch. We're gonna power up in that swing. If that's not right for you, just a deadlift or whatever you want to do, you do you. It's your workout. 30 seconds. Core engaged. Shoulders, pull back. Here we go. In 3, 2, 1. Drive it back. Yes, you can. Breathe power. Let it drop. Take it up, take it up. Locking out at the top. Not hyper extending, not pulling in that back. Ponytail in the eyes. We got 8, 7, 6, 5, 4, 3, 2, 1. Swing and relax. Pedal your feet right through here, team. Stretch that back. We're taking it down. Little core right here. Breathe. All right, team, into that plank position. One lighter, dumbbell, if you have it. You don't have a leg, dumbbell. I know. Sometimes I just tell you to get rid of them. That's okay. You can take it right through here. I want you to watch me here. So I'm gonna go tricep kickback. And then as we add on, I'm gonna go all the way up back to here. So, tricep kickback, you can be on the knee if you want to. We'll start with just the kickback so you can stay on the knees. I do want, if you can, to have that elbow down to give our wrist bit, little A to break. But if you feel better being on your wrist, take that, too. So, knees or toes? I'm gonna start on the knees, then we'll take it to the toes. But that elbow comes up. Join me right here. Kick back. Just right through that. Kick back. Eight through here. Knees down if you need to. Or even down in between if you want to. Come up. 4, 3, 2. Can we add on? Use the knee if you need to. And if you need to take this totally body weight, just rotate into it. Here we go. Kick back. Rotate up. Back to center. Kick back. Try to stay in that plank the whole time. Too much for your shoulders. Drop those knees. Kick back and up. This works, too. Four more triceps. And up three and up. Two more core. Last one and same thing. Other side, guys. I know. Stretch that shoulder over. Listen, we're at the. Towards the end of the workout. We're almost there, I promise. So if that is too much for your shoulders, just focus on the core. I'm less worried about the shoulders and tries and really wanting this to be a core round. So you do you. You can even just do the motion with that upper body or again, do it all with the knees down. Join me on this side. Start on the knees if you need to. Pushing up to the sky from the elbow. Three, two, one. Take it up. You can drop it down in between if you want. Take it up or keep it up. Knees work, too. And here. Breathe. Core. Yes. Team, here we go. A little stretch if you need it, kick back, all the way up. If you can, off the ground, kick back, and reach, or take it to the knee. You can always be right here. Up and up. Four more. 4. Challenging your balance again. The core is the most important part of this, so don't worry so much about the upper body. Get that core working. Stay tucked. Last one. Ha. Relax up onto your feet, team. Harder than it looks. How about we get one more swing? Why not? Yes, you can. All right, up to you. If your legs are over it, you can just do whatever you want. Pick something. But we're gonna get 30 seconds of something. Swing or you pick. You choose your own adventure. Let's bring it up. Let's drop it down. Power it up. It's a swing. It's not a squat. Starting the hinge. Shoulders back. Good form. We're almost there. In three, two. To the back. Power it up. Let it drop. Yes, you can stay with me because this is it. Focus on that core. Powering up with the entire back of the body. Lock it out. Let it drop. Yes. 10 seconds. This is your last swing, so let's make it good. As you get tired, really think about your shoulders. Think about your core. 3, 2, 1. And relax. All right, team. Breathe. You know what? I think we got time for a bonus move. Ha. You knew it was coming. But listen, we're gonna keep it up top. We're gonna give our arms a tiny bit of a break. We're gonna work those legs, we're gonna work that core. One medium dumbbell or kettlebell? Here's what I want. Team, watch me. We're gonna do side lunge, chop, squat and press. Side lunge, shop, squat and press. So if the chop doesn't feel right, you going all the way across. Just go chop. Hip to shoulder. All right, we'll get a little biceps in between there and shoulders and core. And of course, lots of legs. One minute. Here we go. Side lunge, chop center, squat, press. I know you kind of have to stop the chop. Circle it around and up here. Yes, you can. I know. I'm tired too, but we got 30 seconds to go, so hang with me for just a few more. You can keep it close to your body. Squat and press. Close to your body. Yes, you can. You're doing it. 10 to go. Get low in that side lunge, low in that squat. 3, 2, 1. Finish it out. Burn. I think sometimes, ah, my body didn't want to do the press, and it just didn't. That's okay. I was being where I was today. I wasn't even thinking about it. Tap it out right here. Yes, team. You did it. That was not easy. I hope you felt it as much as I did. Please leave me a comment. Let me know. I'm not the only one, huh? Right through here, everybody. Just want you to do some little taps behind. Open up chest and shoulders. Let's take it up right here. Big stretch you can pull gently over to one side. Please let me know. Leave me a comment. How do you feel? I know some of those were crazy combos. You know, we do a lot of back to basics. We do a lot of compound movements, but sometimes we like to get a little crazy with it. What that does sometimes is our brains are overtaking our muscles, right? So if your brain has to think extra hard, maybe you're not thinking about how hard those muscles are working. But again, you can always do what feels best to you. If you don't feel comfortable doing something or it's not making sense in your brain because I know some of those are crazy. You do you and a little hamstring stretch from here, please. Please make sure that you get a stretch on your own as well. We're keeping it pretty short here. I want to make sure you get something but since I want to get you in and out, we won't be doing too many of these stretches. So make sure you get a little more on your own. And again, don't forget to like this video and subscribe. Check us out on the Body Fit by Amy app. Would love to have you join us in the Body Fit athletic club that is our membership program private community on the Body Fit by Amy app. And you get lots of extra support. You get the method nutrition plan which is a not a diet. It's how to build a balanced plate all foods fit. You get live streams and weekly Q and A's with myself and Vivian, our Body Fit dietitian. You get so many fun things happening in a supported community and if you're looking for nutrition and fitness support, support one on one. Let's go. Standing cat. Cow. Check out Body Fit Elite if you want to do some one on one coaching. For me that is an option. I have very limited spots available but I would love to get to know you. And of course you can always just keep doing these workouts for free here on YouTube but make sure that you're on my email list so you get your free weekly and monthly calendars with the links early and that way you never miss a beat with everything. Body Fit by Amy. Let's get one big, deep breath in. Thank you so much for being here today. You did it. That was your no, repeat, total body sculpt workout. Great job, everybody.