35 Minute Single Weight Strength Workout II ABSOLUTION DAY #6

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your single weight strength workout. This is day six of your absolution challenge. But this is also a great standalone workout that you can do at any time. We're gonna work your entire body for strength and cardio using just one weight. You can use a dumbbell or a kettlebell. I'll be alternating between both. You use what you've got. Of course, I'm going to give you lots of options to listen to your body and work to your level. Are you ready? Let's do it. Let's start just by getting our bodies warm. Go ahead and march. Roll through those shoulders. I do want to tell you guys that I still am recovering from a skin surgery, a second skin surgery. Just a reminder to go get your skin checked. So had a little spot removed. So just got the stitches out. So I'm going to be a little bit careful today. Maybe not go as heavy as I normally would on weights, but I want you to do what is best for you. You know, I will remind be where you are today, where you are in your journey and where you are today. Go heavy if you can, especially because of a lot of what we're gonna do, because it is single weight is going to be increasing that core engagement. This is our core month. So I really want you to challenge yourself. Try to go heavier if you can, but of course, if you need to go a little lighter for whatever reason, totally fine. Use what you've got. Challenge yourself, but in a way that is good for you. I will always say this is your workout. You make it work for you. The most important thing is that you showed up for this workout today. If you showed up, you are successful. So let's keep it right here. Let's walk those feet in. Just go flat back down and round it up. So we're of course going to keep the warm up short. We just want to get right into it, but we do want to make sure our bodies are prepared. Getting that core temperature up, getting the blood flowing, moving in the ways that we're going to move in the workout today. Of course, if you need more of a warm up, please get it on your own. You can check out my extended warm up and extended cool down. If you need a little bit more walk and hinge from here. Hands can be on the legs, hands can be on the ground. Let's just get a little petal of your feet and then if you are able, I want you to walk it back and walk it in. If that is not right for you. You can just keep that little petal. But if you can walk your feet back nice and wide. Step up to open up the hips. Big reach to the top at your own pace. You can also walk back to your knees and up and breathe. One more if you are able. I want you to hold it back here. If you need to drop to those knees. We're just going to take a little child's pose and either come up to all fours to engage that core or child's pose up to that plank you do. You sit back, bring it up. Getting that core fired up and ready to go. Or here, this works too. 3, 2, 1, in. And walk your hands back. Or walk your feet in and slowly round it up. All right, Tap and reach across. Here's what we got, team. We have two circuits. They're a little bit longer, about six exercises. First one might be seven. I think we're gonna go through them twice. First round is 40 seconds of work, followed by 20 seconds of rest. Second round is only 30 seconds of work, followed by 15 seconds of rest. So it's gonna move quickly. In that 22nd interval of your first round, I'll explain your next move. A lot of what we're going to do is going to be right side, left side because of that single weight. And almost all of it is going to have an extra focus on the core. So a little bit of balance, remember, that's part of it. A little bit of offset work. Things that are going to challenge our core stability. Remember, our core's main job is to stabilize our spine. So we're resisting movement and we're creating movement. So either way, your heart rate should be up, your muscles should be working. I will give you different options. You pick what is good for you and challenging enough for you, but not overwhelming and just keep moving. All right, so we're going to start with one heavier weight. I'm actually going to go with my kettlebell, but you can use kettlebell or dumbbell. We're in that lunge stance or split squat stance if you need to just take it regular lunge, that's an option if you want the challenge. We're going to internally rotate with that hip. Not very much, but you see what it does, right? It's going to challenge my balance to touch the weight right behind that heel that is in the front. So watch me one time here to here. It takes a lot of core control stabilizing here, right? So wrap everything in. You don't have to turn too much. You can just aim for it. But if that is too much for your balance, grab onto the wall or a chair, something else. Or just keep regular lunge. Totally fine with me. Let's zip up that core. Shoulders back, Right leg in the back, left leg in front. Here we go. Rotate and drive it up. We're gonna keep it very slow and controlled, so as if I'm bringing the weight down by this back heel. Now, you can do that without turning too much. You can just go here, right? Or you can really turn into it. We're gonna get hip action, right? There's that core again. If it's an option for you, if it's better for you, you can have that wall there just for safety. But I really do want you to use your core to get low with it. Front leg has the control. 3, 2, and 1. Shake it out. Switch your hands. So, same thing, other side. Remember, this foot has the control. You can hinge forward just a bit. Bring that weight towards the back of that heel. Zip up in that core. Drop low with the back knee if you can. In 3, 2, 1. Here we go here. So again, lots of levels of this. You can really turn into it. Turn your torso and really cross that weight behind. Again, it's balance, it's core. You can just move the weight, but keep your hips and shoulders square. Either way, you're gonna feel it. See, you know, if I feel that balance, it is okay. If you are too, it's always okay. But turning into it. Isolating that front leg in that glute. Core engaged. 5, 4, 3, 2, 1. Set that weight down. Now I'm gonna go to a dumbbell. Here are your options. I'm gonna go a little lighter than I normally would. You can just do an alternating row from standing or join me into that plank position to add some extra core. You do you on your knees, on your toes. Here we go. So alternate your row and breathe. You can be here, you can be here, or somewhere in between, right? You can be this knee, bringing that elbow right up by your side, weight towards your hip. So actually, I want you to think about bringing the weight a little bit. Sometimes we're in that plank, we bring that shoulder up a little bit. So still think about bringing the weight towards the hip bone right through there. See what that does to your back and also to your core. This is not right for you. You stay on your knees or you take it up top. Breathe. We got three, two, one. All right, so I'm gonna stay a little lighter again. You may be able to Go a little heavier. Next move, you're gonna do a kickstand deadlift and either curl into it and squat as you step in, or you. It's a clean with a little bit of power. So kickstand deadlift, core engaged. Here we go. Deadlift, curl. Step in and squat. Step back for the kickstand hinge. You can also do clean. Your clean can be quick, but you do not have to rush on the squat. Right? Lots of balance. So watch what my foot is doing. Back deadlift, coming out of it with a little power squat. If that's not right for you, you can also just do the kickstand and a curl. You can take the squat out of it. 3, 2, 1. Get set for that other side. Right, so again you do you. Maybe it's too many moving parts. Hinge and curl. If you can step that foot in and add a little squat, keeping it close to your body offset. So core has to work even harder. So step it through here. Zip it up. Here we go. Hamstrings, sit low, drive it up. Hinge, curler, clean and sit. Take it here. Here. Drive it up. Yes, you can sit low and here, breathe. 10 seconds to go. Three. I know. That was a quick 10. Two and one. Relax. All right, team, now I want you to sit down so you can take this seated nice and tall. You can lean back a little or you can take your feet up, but you're gonna hand off that weight side to side, rotating and getting your chest and shoulders. You decide if you want those arms a little wider or a little closer. But zip up the core. Here we go. Take it here. Hand it off so you can keep your elbow close. We just want biceps, shoulders, chest to be working. If you want, you can take it a little higher. I like to plant my heels into the ground to keep me focused here, but if you feel good here, you can try that. I'm gonna keep this left side a little closer. Go a little wider here. Again, if that feels like too much, especially if you're in my pre or post natal healing of diastasis, take it side to side without the lean. Yes. Team, you get 5, 4, 3, 2, one last move of this round before we do it all again. All right, kneeling, if you can, you're gonna go triceps over your head. If you are able, you're gonna do a kneeling squat. So up and press triceps. Looks like this. Sit back, press tries. If that is not right for you, you can stay kneeling or you can take it to standing. If that bothers your knees, but a little sit back, squeeze in the glutes. Press it up behind your head. Triceps. Here we go. 40. Sit back, squeeze and press. Triceps. Sit low. So watch me. What I'm not doing is rounding here or arching here. I'm keeping it right through here. So sit, Wrap that core, squeeze the glutes, sit back, stabilize. Wrap it up. And triceps. Control with the core, and then strong triceps at the top again. If you want to just do the tries, you find a way that works for you. Take it up and breathe. Three, two, one. Yes, team, grab a quick sip of water, because we are doing it all again, but less time. 30 seconds of work, 15 seconds of rest. We should be able to move a little quicker because we know what we're doing. Starting with that lunge, Remember, you're crossing under if you can. I want you to rotate your entire body internally. Rotate that hip so we get that hip action and we get a lot more balance and core. But if that is too much balance for you, I want you to keep it steady in a way that's good for you. Get set. Train tracks, hip distance. Here we go. So down. Slow and controlled. It's as if you're bringing that weight to the back of the foot and drive up through this heel again. I know that's a lot of movement, so if you want to split the difference and not turn your chest and shoulders, just bring the weight underneath. The transfer of the weight is enough to really make that core work. Yes, you can. Three, two, and relax. All right, team, switch your sides. You got 15 seconds. Zip it up, catch your breath. Only 30. Crossing under in three, two, one. Let's do it. A lot of control. And bring it up. For some reason, my left foot forward is easier for me. Isn't that how it goes sometimes? And breathe. So lunge and rotation and bring it up. 10 seconds. It is all about stability today. 3, 2, 1. And relax. All right, team, so we are down to that plank row. I'm gonna try to go a little heavier. I'm gonna see how it goes again. If you need to be, you can just be up top. If you're able to be on your knees or toes, join me here in three, two, one. Remember, you're going to aim to bring that weight towards your hip. Bring that elbow up and squeeze in your back. A quick little way to modify, but not completely modify, is to drop your opposite knee to give you a little bit of stability on the row. You can also just drop it but not all the way. And get a little extra core. Yes. 5, 4, 3, 2, 1. All right, team, I'm gonna hang out with this heavy. We got that kickstand. So remember, you can just do kickstand into curl or clean or kickstand curl or clean and squat. Let's get it done. 30 seconds each side. In 3, 2, 1. Take it down curl, squat, or down clean squat. Either way, I want you to almost finish the deadlift before you get that power. For the clean, I want you to drive up through that leg, right through that front heel hinge. We got lots of booty last. 3, 2, 1, and relax. There's that heart rate, right? Working our way down this circuit. One. Same thing. Other side. Get set. Chest open. Let's do it. Kickstand curler, clean and sit low, back to here. The only thing that's quick is that clean if you're doing it. Everything else, I went slow and controlled, but you can get a little power right? Right through here and down. Yes, you can. Kickstand, deadlift and breathe. You did it down to that seated position again. If you need to stay nice and tall, just hand off the weight here. If you're able, hand off the weight here. Core engaged. Wrap it in. Dig those heels into the ground. Here we go. Start small, almost like a little Russian twist. But instead of intentionally taking the weight down, you're opening up to make the chest, shoulders, and bicep work. If you want a little more, take those hands a little higher. Lean back a little more. Again. If you want to bring the feet up. If you feel okay with that, go for it. Yes. 5, 4, 3, 2, 1. All right, team, so last one. You can either sit or stand with just triceps, or you can do that knife kneeling squat. Remember, it's very glute focused. So here, squeeze, zip. Triceps overhead. All right. So strong with your triceps, strong with that. Press core engage in 3, 2, 1. It's a little kneeling squat. Squeeze and press. So abs, glutes, and hamstrings. Triceps. Oh, yeah, shoulders too. And breathe again. What we're not doing is rounding in our shoulders or arching in our back. Use the core. Zip it up. Use the back of the legs and the glutes here and here. Yes, team. Three, two, one. Let's finish it out. One more. Yes, team. Grab a sip of water. Why not? We are going to round two. It's gonna go a little quicker again. 40 and 30. Go ahead and shake everything up. Same idea. You can use dumbbells you can use kettlebells. Go ahead and tap it out. Right here. Let me show you what we're starting with. We're starting with an offset squat, staggered squat. So offset. Here we go. I'm gonna do the kettlebell. You can use dumbbell, and then staggered. Remember, you're set back just a bit, but then you're just here. I'm gonna give you this option. And then if you want, you can add a little knee crunch at the top. Go ahead and get set up. We got 20, 40 seconds. In three, two. Stagger it. Here we go. Take it down, drive it up. So this is the idea with the staggered, that this one works the hardest, but our core. Do you feel that on that side? If that feels like too much, you can go one dumbbell, or you can have your weight in the center. You're still gonna feel it, right? If you want to add a little extra, bring the knee. Little crunch. It's slow and controlled. And here. Yes. Burn. Get low. You can always do a regular squat if that is better for you. Relax. Get set. Other side. So you feel that arm just working, just holding it. All right. I may have to go a little lighter on this side, but I'm gonna try it here. All right, so you're here. Stagger it. This leg doing most of the work. Core engage. 3, 2, 1. Sit low. Drive up through this one. So it's not dramatic, right? It's not a lunge. It's just a little staggered to the back. The idea is that you're still getting low. If you want, bring the knee in. If you want two hands. You can always do regular squat. Goblet squat. Two hands. Feel that core. Core. Yes, you can. You don't have to actually touch the elbow to the knee, but get that sensation right. Pull everything in. We got 5, 4, 3, 2, 1. Yes, team. All right, so one medium to heavy dumbbell. Watch me here. You're gonna go side lunge, curl. If you want, you can add a press. If you want, you can add a knee. I know that feels like a lot, but start with side lunge and curl. Hammer or regular, doesn't matter. Here we go. Side lunge. Sit deep, curl at the top. You don't have to make it a clean. I know that's what we did before. I just want it strong on one side, so cross and here, do you want to add that press? Sit deep and press. You want a little balance up lots of parts, so you pick what's right for you. I know not everybody loves adding on sometimes we just want to focus on one thing at a time. I totally get that. So you just keep that side lunge and curl. That works. 3, 2, 1. Get set up. Same thing, Other side. All right. On that side lunge, really shift your weight into that hip. Push out of it, curl it. If you want to do the press, straight up, balance here or bring the knee in. Same thing. Other side. In three, two, one side. Lunge and curl. One side. I know it feels a little different with just one. That's why I want you to go a little heavier. If you can get the power from here. If you want to add that press, add it here. Take it down, bring it up, take it down, bring it up. The goal of this workout is not to feel. To feel fatigued, right? It's not to feel like everything is burning so much that you can't do another rep. That's where we're putting a lot of that core stability. That's where we're putting a lot of moving parts. It's a different type of workout. And relax. All right, team, so down onto your back. Something heavy to medium if you got it. And adjust my mic pack right here. All right, so you can just do a bridge, especially if you're my prenatal crowd or just the press if you want, you can go opposite leg out, press it up and in. Go ahead and join me down on the mat. Get set up. I want you to inhale to expand. Exhale. Pull everything in. Tilt that pelvis. Wrap that core bridge if you need it, or tabletop leg out. Here we go. So you can do chest press and bicycle. It's single arm chest press. So I want you to feel as the weight goes down, and especially if you're doing in the leg, too. As the leg goes down, what are you feeling? There is the weight pulling you to one side. That's where we resist that movement. Pull everything in. Right, Right through here. If it's feeling like too many parts, just do the single arm chest press. You got a team. And breathe. Yes. Core and upper. Pull everything in as you press up strong. 3, 2, 1. Switch to that other side. So take that weight to the other side. Again, you can keep the bridge. You can just do the press, or you can take that opposite leg out to come in at the same time. I'm going to be extra careful on this one. Here we go. Press it up and in, down. Now use this opposite hand. This side is pretty weak for me. I haven't really worked upper body in a long time. And Breathe. So I'm gonna take it nice and slow. What I want you to think about again, as the leg goes away, as the arm comes down, feel that pull here to here. Wrap everything in, and then close the core with your breath. Everything pulls in. Extend and breathe. Yes, you can. 5, 4, 3, 2, 1. Relax, team. That is it. Can we get it all again, starting with that staggered squat? Water if you need it, but I don't think you do. We got 30 seconds of each side. Let's get it done. Staggered squat, side lunge curl. Add the press if you want, and then that chest press and bicycle. That is it, team. For this second circuit. Take it here. Zip it up. Get ready. Give yourself a second to get into place to feel that core kick in. 30 seconds. In three, two, one. Staggered sit low. Drive it up. If you need to take a wider stance, that can help. I know mine feels a little bit more almost like a close lens, but you can take it here. Add the knee if you want. I find this hand out really helps me stay focused. And breathe. Yes, you can. 10 seconds. Get low. Whatever is good for you. If that's a regular squat. If that's no weight, one weight between two hands doesn't matter, but finish strong. Yes, team. All right, let's take it here. I'm gonna try this, but again, I might need to go between two hands because of the shoulder, and that's okay. Stagger it up on that toe. In three, two, one. Here we go. And breathe. Sit low and drive it up. Remember, your goal is still to get as low as you can, and then that knee is optional. You don't have to have that knee, right? You can just keep the squat. Yes. So close to being done with this workout. 5, 4, 3, 2, 1. And relax. All right, team. So side lunge curl with that press or without that press? Side lunge curl. You can step into it. You can take it stationary. You do you. 30 seconds. Down and curl. I'm gonna go hammer this time. Set and curl. If you want to add that press, you can add the press, or you can add the press. Andy. Yes, team, 10 seconds. Right here. Yes. Three, two, one. And relax. Catch your breath. All right, get set. Same thing. Other side. So I want some power. I want you to sit deep, shift your weight into that hip. Curl it here. It doesn't have to be a clip clean unless you want it to be, because we already did one of those. Here we go. Side lunge and curl. Side lunge. You want to add the press, Add it. And if you Want to add breathe? There we go. Feel that core. Sneaky core, you know, though I like to call it that. Three, two, one. And relax. All right, team. So chest press and bicycle. Remember, you can take it to the bridge either way or everything comes in. Feel that pull. Feel that core down onto your back. Let's get it done. Get set. Use this hand for balance. Bridge if you need to, or just the press. Or extend that other leg out. In three, two, one. Here we go. Everything up and in. Exhale to close the core. Slow and controlled. Especially with something like this, I don't want you trying to rush it because you're just going to pull on that shoulder and it's going to pull you to the side. You should feel that sensation like your body is pulling to one side with that weight, and that is where your core kicks in. We got 5, 4, 3, 2, 1. Switch your sides. Pull everything in nice and tight. I'm gonna see. See how this goes. I might drop to just the core. In three, two, one. Here we go. Everything out. Pull it in, take it out and in. So I'm just gonna do my lower, but I want you to really close it with the press. And breathe. Yes, you can. So close. This is it, team, for our circuits. And breathe. Yes. Boom. Three, two, one. Hug those knees in. Yes, you can, team. All right, up onto your feet. How about breathe? We get a little bonus move. I think we got time. All right, team, One of my favorite single arm moves is a snatch, so I want you to watch me here. Your snatch looks like this close to your body. Pop it up and through. So you bring it up and in. If that doesn't feel good for you, you can just do curl press like we have been doing throughout this whole workout. What we're gonna add to that, snatch right, snatch left. If it feels good for you, we're gonna pop back, cross right and left two times, get set, snatch and snatch. So you know I love a good snatch into a pop back. Pop back is optional. You can just alternate your snatch or curl and press. Let's get 60 seconds in three, two, one. Here we go. So snatch it up, take it down. Single arm, hup if you want. Pop it back, cross two and one. Pop it up, get set. So snatch and down or curl, Press and down, pop it back or rock it back, Cross for two. Here we go. Felt like we didn't have enough planks in this workout, right? We really didn't have very many. We had a lot of other core cross. Pop it wide. Here we go. Snatch or curl and press. Walk it back, pop it back, cross, bring it up right here. 10 seconds. Remember, if that plank is not right for you, you just keep it here. Or you can cross, cross. Yes. One more. Finish it out, huh? That's our time. But if you want walk it back. 4, 3, 2, 1. Sit back and stretch. Join me on the mat if you're not there already. Nice work, team. So I want you to sit back into that child's pose. Well, you catch your breath. If you want, you can cross one arm under. I'm not going to go very far on this arm. And lean into that, into your child's pose and then switch your arms if you can. Of course, we're going to keep this warm up this, warm up this, cool down pretty short so we can get you out of here. But if you need more, please get some more stretching on your own. Come up, roll through, cat, cow, all the way through. Inhale and exhale. And we're going to take it, if you're able, into a pigeon stretch right here. If that doesn't feel good for you, you can take it 90, 90 or sit on the edge of the chair, lean into it right here. Go ahead and switch that to your other side. Make sure that you leave me a comment, let me know, how did you feel in this workout? I know we moved quickly. Sometimes it's fun to just have two circuits that we repeat two rounds, getting shorter as we go, focusing on the mobility, getting a lot of things moving together, a lot of core stability. Again, core working in different ways. Not just our traditional core exercises where we're flexing and extending, but we're truly stabilizing around through here and then go flat down. So please leave me a comment. Leave me a like, let me know what you thought. And of course, don't forget to subscribe to my YouTube channel if you haven't already. So I can keep making these workouts. And if you want, join us in the Body Fit athletic club. Take it back right here. Pedal those feet and slowly roll it up. We would love to have you in the athletic club. That is where you get all that extra support. You get live streams with me with our Body Fit dietitian. You get Q and A's. We you get more help, personal help on your journey. And if you really want to get personal and get that one on one coaching with me, check out Body Fit Elite. Reach back and behind. Grab if you can. Again, get some more stretching on your own if you can. Roll through those shoulders. Thank you so much. For being here with me today. Let's get one big, deep breath in. And out. You did it. That was your single weight strength workout. Great job, everybody.