35 Minute Single Weight Strength Workout - ACTIVATE DAY 11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your single weight strength workout. In this workout, we will work the entire body for strength. Of course, we will be working in some mobility and some cardio, but we'll be doing it all in circuits with just one weight. I'll be alternating between using a single dumbbell and a single kettlebell, but you use whatever you have available to you. If you have options to go up and down our weight, keep them close by. Of course, I'm going to give you lots of different options to work to your fitness level and be where you are today. Are you ready? Let's do it. Go ahead and just start moving your body. We're gonna get a quick warm up. I just want you to march, roll your shoulders. Our goal with this quick warm up is just to get the blood flowing, get our muscles warm, get our body's core temperature up so you can start small with those shoulder rolls. Then take them a little bit bigger. Really getting that mobility. As we're getting the blood flow right through here, reverse your directions. Let's take them up. So one weight. What's so great about working with one weight is often it's putting our bodies in an offset or off balance position. And what that means is that our core has to work even harder to stabilize. Let's go one side, big circle to the back and then reverse. Let's bring it right through here and then same thing, other side. So having to stabilizing our core, which is the main job of our core, is really going to work those abs, those obliques, those low back. It's super functional to get a strong core, but also it's a great way to work your abs. Let's step out into it right through here. Big open up. You can even add a little reach at the top. Big stretch and reach. So just think these are like our T's and our eyes. Mobility out and in. Right through here and here. All right, team, so let's just take it. Little shift side to side, opening up the hips. And if you can, I want you to sit deep into that squat. Just a little side to side. Walk those hands down. And we're going to extend it up so it looks like this right here. You're gonna sit low, extend it up. If that's not right for you, I just want you to have your hands here. So it's a little squat and then a hinge flat back right through here. And from here, let's walk our feet back. You can either come into that high plank or drop to your knees. Whatever is best for you. Let's get that core working. Just do a little side to side, front to back. Drop the hips, feel your core kick in again. If you need to have your knees down in between, that works. Let's take it to a little child's pose. And then you can either pop up to all fours or pop up to that down dog. Right through here, child's pose. Sit back down, dog or all fours. Just a couple more. Just like that. And then we're gonna get right into that workout. So we have three quick circuits. Last one is super short from this plank position. Let's step up. World's greatest stretch. You can drop that knee, or you can take this from standing. Reach under and up. So we're getting upper body. No, lower body to start, then upper body, then core, all using one weight. A lot of it is right side, then left side. So similar to that unilateral workout we did last week, if you're following the program or any other unilateral workout that we've been doing, go ahead and step it in and round it up. Right through here. Tap and reach. All right, so second. First time through, 40 seconds of work. Totally back to basics. Just one thing. With one weight, getting it done. Working the lower, working the upper, working that core. Second time through those same exercises, we'll mix it up a little bit. It's optional. If you want to just keep what you have been doing, you can do that. Otherwise, I will give you an option to make it a little tougher or. Or just a little bit different. It is up to you. And we'll only go 30 seconds. So second time through, we'll try to have a little less rest time since we have a little shorter time. All right, watch me. First, we're gonna take it with a kettlebell to start. We're going to rack that kettlebell here, and we're going to take it to a squat. So a rack squat here, drop it down. We're gonna start there. Then we're gonna take it to a gunslinger curl. We're gonna keep the kettlebell all on that same side. Then we're gonna hold it here. We're gonna cross knee for core. Then we get the same thing. Other side, and then we do it again. So we're starting here. Wrap that kettlebell. This is not right for you. Take it between two hands and sit low. Here we go. Sit low and bring it up. So feel how that feels in your core. Right one we get our upper Body working, but it's back to basics for our lower. Drop those hips down you right at the collarbone. You can bring it up in that little triangle here. Not on the shoulder, but not all the way down. Sort of split the difference. Find what's comfortable for you closer to your body to get that core working. I like to have this hand out for balance. Again, if it starts to feel like too much, take it to that goblet squat between two hands. Should feel that heart rate getting up. Drop those hips right through here. We got three, two, one. Keep it in that same side. Here is your slinger curl. You have a few options. Gunslinger curl. You're gonna sling it and catch it. Then back to here again, lots of core. Sling it and catch it back to here. If that is too heavy, take this opposite hand here. You can still do the sling, or you can just cross curl it. 40 seconds to this side. Here we go. Sling and catch and back. So watch me. You can pick up your feet in between, or if you have a floor and it's okay in your body to just pivot, you can do that. It's actually better for me in this floor to pick up my feet. And again, if it's too heavy, take this hand here. Bring it here. Take it here. That works, too. You're still getting biceps. Just getting that other bicep helping. Right, we got 10 seconds. Nice and strong in your upper body, but again, everything in this round is working the core. So we're going to get a lot of stabilizing core. Last one. And relax. You can rest it down right here or set it down, but watch me here. We're gonna hold it here or hold it here. And we're gonna cross that knee. And here, cross the knee and here. If that doesn't feel right, take it. Two hands. A lot of stabilizing core today. Not a ton of core on the mat, although we are going to get it. So up to here. Here we go. Knee. So if you have the right hand slinging the kettlebell, it's your right knee coming across. Maybe my right, your left. Take it here. So again, notice what's happening. Here we are back to basics. But your upper body has worked the entire time. Your core has worked the entire time, and pretty much your lower body, because we got hip flexors here, we got that turn. Your lower body has worked the entire time, and I hope that you feel that heart rate up the entire time as well. That is what we're going for, right? So back to basics. But when we have to Stabilize. Relax it down, drop it down right here. Stretch those arms back because we are getting that other side. Team, we're gonna start. Squat it, sling it, cross it. All right, and we're doing it all again. All right, team, so take it here, rack it here. Tuck it in. Here we go. Sit low and drive it up. Looks like this. Take it down and drive it up. What I really want is for you to try to get low with it again. You're going to feel your arms, you're going to feel that core. You can always take it to two hands if you need to, or go a little lighter. But try, if you can, to rack it. Feel what that does for your upper body, for your core, but also for that heart rate. Yes, team, I know. Sit low, drive it up, breathe right here. 3, 2, 1. Set it down, Give it a little break, and then we're gonna take it here. Sling it, take it back. 40 seconds. Then we cross that knee for 40. Then we get a quick round two with a little bit of a change, feeling that heart rate. After that, sling it. Remember, you can use two hands if you can. 40 seconds. Let's do it cross and back right here. So these circuits are going to feel long because the first two are right side, left side, and we have two rounds, right? I know that's a lot. It's going to remind you of that unilateral workout. Remember, you can use two hands if you need to curl. Remember, you can pick up your feet, but because we get more repetition, because your body knows what it's doing, right, you can really focus on going heavy, getting low, good form, and relax. Give your hands a break. Then remember, we're gonna hold it here. We're gonna cross that knee, right, Right through there. All right, team, let's get it done. This is our last round of our last exercise. Back to basics. Well, it's all back to basics, right? But of the 40 seconds, so let's do it. Core engage, cross and back. Now, you don't actually have to touch the elbow to knee. If you can, you're gonna really feel that core. If you don't need to be twisting, you can just bring that knee up, right? You're still gonna feel that core. Engage. Right through here. Yes. Boom. 15 seconds, then quick breather. And we're doing it all again, but 30 seconds back to back. So we're gonna get your heart rate in there a little bit more. Second round with less rest, but we're still going for strength. Three, two, one. All right, team, so round two I know that felt like a long round one. We got 30 seconds here. What we're gonna add. Same knee if you want. Bring it up, bring it up. Then we'll go right into that other side. Bring it up. Then we've got our gunslinger curl. We're gonna add a lunge to it. If we want 30 and 30, then we're gonna go two sides. We're gonna cross, cross, 45 degree press. All right, team, let's do it. Here we go. So offset squat, rack, squat. And if you want same side that you're racked, bring that knee up. Feel the balance. So again, you don't have to actually touch. You don't have to think of it as a crunch, more of a knee raise to stabilize. We should have named this single weight core, right? Because our core is getting it done. We got 3, 2, 1. Take a second, switch your sides in 3, 2, 1. Other side. 30 seconds only, which is why we're cutting that long. Rest period. Not too long, right? Take it here. Drop it down, bring it up. Burn 15. You don't have to do that knee if that's not right for you. Ha. Yes. Three, two, one. And relax. Set it down. All right, team, so go back to that first hand slinger curl. And if you want, you can add a little lunge with it. Slinger lunge. You can drop your hips into it, a little bit of a hinge, but it's up to you. Grab it on that one side. We'll go right side, left side. Enough time to switch in between. Zip up that core. Here we go. Slinger and lunge. Take it here and down. You can make it more fluid. You do you if you can catch it. But again, a lot of core. We're mostly thinking about upper body here, but if you want, here and breathe. Take it here. Yes. 5, 4, 3, 2, 1. Switch to that other side. Catch your breath. Here we go. Sling and catch. Lunge it if you want. Take it here. Breathe, take it here. Boom. Take it up. Drive through that front heel. Remember, get set. You can make it fluid, but make sure that you're feeling set before you drop in that lunge. 5, 4, 3, 2, 1. All right, team, so this time we're gonna hold it here. We're gonna keep it all together. 30 seconds, cross, cross, and then 45 degree press. All right, so we're aiming to get chest and shoulders out in front. Don't let that pull in your back. You can go straight up. If that's better for you. Cross, cross, press, or march it with your knees if you're not twisting. Three, two, one. Here we go. Cross, cross, press, side. So not really unilateral, right? That unilateral workout that we did last week, if you're on the program, or those unilateral workouts we've done before, those are usually one side leg, one side arm, one side of the body, which we're getting some of that here. But a lot of it is just, how do we utilize just one dumbbell and make it work? Yes, team, shake it out. Give your hands a break. Quick sip of water, wherever it is. We're gonna take it into a little kettlebell swing, also using one weight. All right, how do we utilize one weight and make it work for us? All right, team, one heavy dumbbell, one heavy kettlebell, or two dumbbells? We're gonna start with our deadlift. We got 30 seconds right through here. If you only have dumbbells, you can use two dumbbells. That's okay. You're not breaking the rules. But shoulders back, core engaged. Let's warm up with that. Hinge here to here, and then zip it up. All right, team, let's get this done. In 3, 2, 1. Down. And up. Down and up. Zip up that core. Yes. Down. And whoo. Standing straight up and tall. This is where we want our swing to be, right? Almost there. Let's get one more. And relax. All right, team, going into a swing, you can keep just that. Deadlift, dumbbell or kettlebell, or we're gonna swing it. Lock it out, let it drop. Lock out with the core, walk out with that back, but you're not lifting with those arms. Lock it out here, lock it out here. Let's get it done. In three, two. Prep it. Power it up. Let it drop. Let it drop. I know. And breathe. Drive it up. Let it drop. Zip up that core as you lock out with those legs. Really push into your feet. Drive into the ground. You are not letting that kettlebell or weight come over. Breathe. 5, 4, 3, 2, 1. Swing. And relax. Kettlebell to the side. Quick sip of water if you need it. I know, team. That was a long first circuit. Guess what? We have a similar circuit for the second one using our dumbbells. One dumbbell. Then we will have a little bonus round. So if you need to head out when it's time for the bonus round, you can if you're short on time today. But we're gonna get it done. It's gonna go a little quicker. All right, so we're gonna start. One heavy dumbbell Try to go heavy if you can. Big muscles here. We're gonna rack it again if you want. If it feels better here or here, we're gonna step back into a lunge. Do you want to just step back? That works too. Then we're going to take it into a staggered chop. All right, with that core, I'm going to give you some options. Then we're going to take it to a row. We're going to switch our feet and give you the option to lift the leg. We'll get both sides, then we'll add on. Go ahead and rack that dumbbell. Whatever side you're racked on, you're stepping back with. Here we go. Lunge it back, bring it up. So one side, stepping back, hip distance apart. So stepping back like you're stepping back on train tracks again, you can rack it here, more towards the center if you need to. One heavy weight right here. Or you can rest it a little more in your shoulder here. But feel that core kicking in, right? We got 40 seconds of everything in that first round right here and here. Just like we did in that first round where we got some pull. Upper body pull with our curl, upper body push with our press. Enter. 3, 2, 1. We're getting both of that here. So you have the option. You can stagger here and take it to a chop, or you can take it half kneeling. I'm gonna kneel here and stagger on the second one. It is totally up to you, but we're gonna chop across. You can keep it close to your body, hip to shoulder, or you can take it a little bigger. Let's do it. Here we go. So close. Hip to shoulder again, Lots of core, right? I told you. Not a lot of core on our back, but a lot of core up top. If you're here and if you're not twisting, maybe you're in the pre or early post pyramid period. I want you to take it and twist. Full body, move those knees and those hips if you can. We're keeping an isolated torso right through here. Push that foot down in the back, that toe down. That's gonna help keep you stable. Ten seconds harder than it looks, right? Three, two, one. Shake it out. All right, team, so if you had it in that left hand, you're gonna keep it there, but you're gonna switch your legs. And here's why we're taking it here. We're gonna do a little row on the opposite side. Then if you want, you can bring that leg up. If you want a little balance, take it here, but nice flat back, little lift. All right, so other leg forward. Let's do it. Start with just your row, then little lift, little lift. It's a lot of balance again. We're getting all of our core in up top. Breathe. Use that balance if you need to. If you don't need to, just take it here. Weight comes right up by your side. I know it feels a little weird to have that leg here because we normally do the opposite, but we want that cross body work, right? We want our core to be working as we lift. Opposite leg, opposite row. So last one and relax. Step that way down. Let's do it the other side. I know it is back to basics, but we're adding a lot of parts, so just hang with me. We're gonna do that racked lunge again, right? Then we're gonna take it half kneeling, chop or staggered. Then we'll take it with that row and leg lift. Grab that weight, rack it here. Here we go. So stepping back on those train tracks, right? What I mean by that is we're not tight rope. You're keeping it here again. If it feels better to rack this weight here or even a little bit behind resting on your shoulder, that's okay too. There's that balance. Take it here. So in this challenge, we've done a lot of back to basics with just your traditional holding the weights here. Right? Going heavy. I wanted to give you some different things with this workout. Working with the single weight is tough, but it really gets that core fired up. Right, Last one. And relax. All right, so you're either staggered, hip to shoulder. Remember, if you're not twisting, turn your knees and your hips, full body, or half kneeling. We got that chop again. I like to put that toe really push into the heel, push into the toe. If standing is better for you, keep it there. Here we go. Across your body. If you want hip to shoulder, if that's better for you, hip to shoulder. Otherwise, and up. Take it up and down. Right here across your body. What I'm not doing is getting super twisty. Either way, I'm trying to stay stationary here. Use your core and your upper. It's a lift, so we call it a chop, but it's really a lift. 10 seconds. Getting a little built in. Hip flexor stretch, which is kind of Nice. Burn. 3, 2, 1. All right, team, so whatever hand you were racked with, we're taking it here. We're gonna do that flat back row. If you want to lift the leg, you can. If you want to get A little balance, you can. Last round for 40 seconds. Let's get it done. Core engagement. Three, two, one. Remember, you can always take apart out. You can just do that bent over row. This works too. I want you to go heavy with it. So if you'd rather just keep the leg down. Keep the leg down. Just by being in this different staggered position, you're gonna feel that right squeeze. Even if you just lift a little, really pull that elbow up tight. Tighten in the back. You're gonna feel it all the way through your back. Right. One side is the weight. The rest is the balance. And breathe. I know. Five, four, three, two, one. Set it down. Oh. All right, team. Can we do it all again? Here's what we got. 30 seconds. Whoo. We're gonna take it here, then we're gonna take it here. This time, instead of doing the right and the left, we're gonna go all in the right aisle, all on the left. So we're racking it. 30 seconds. Other side if you can. Let's take it curtsy. Here we go. Curtsy. And here. You can take it regular if you want, but either way, we're keeping it racked. If you want a little challenge, just. Just your curtsy. There you go. And up. Yes. Team, then we're gonna stagger our chop. Whatever you didn't do before, if you were down on your knee, try standing. You were up. Try it down. 5, 4, 3, 2, 1. All right, stagger it here. Or half kneeling. You do you. 30 seconds. Oh, man. Lots of balance. So if you're staggered, you don't have to be up on that toe like you're about to do a lunge. You can actually push that foot down and go across your body. Who? Arms. Arms and core. Yes. If you're down here, just take it up and lift. Bring it up. Yes, you can. 3, 2, 1. And relax. Switch your feet again. You can keep it here. You can add that leg lift. It is up to you, but we got 30 seconds. Here we go. So second time through. Our body already knows what to do, so that's why we're giving ourselves a little less rest. Getting right into it. I know if you need to switch weights sometimes that gets a little challenging. But do what is best for you. You need more time. You can always hit pause. We're trying to get you in and out. We're trying to keep these workouts short and also keep your heart pumping right enough that you get time to recover. Last one. And relax. Ah. Breathe for a second. We got all that on the other side, I want you to have that recovery time, but I also want you to get that cardio. All right, team, so get ready. We're racking it here. You can do regular lunge, you can do curtsy. Then we're taking it. Staggered chop. Then we're switching our legs. Row and lift. That is it for this second circuit. Here we go. Feels a little quicker than our last one, right? It's really more just because we had that warm up. So cross it in the curtsy. Racked curtsy. If you can get low, just one weight. Feel your core working. Take it down and up. Drive up through that heel. Really get the outside of those legs. Yes, team, five seconds. Four, three, two, one. All right, stagger it here. Get ready for that chop. Either staggered or half kneeling. You do you 3, 2, 1. Across your body here again, if you need to, take it to that chop with that full pivot. If you can keep those hips and feet square, take it here. Do you need your arms a little closer? Hip to shoulder. It's kind of like a curl chop, right? You can even go press, take it up. Up, balance. Five, four, three, two, one. All right, team. Wherever you were before. Oh, I gotta think about it. Yes, we're here. Get ready to lift that leg or just do that outside row. Here we go. Up and down. If you want to keep it true. Back to basics. Take it here. If you want to lift, bring it up. With or without that balance. I've just got one finger on the wall just to give me. Give my brain that sense of balance. Right? Breathe. Bring it up. Up. Yes. Breathe. Five, four, three, two, and one. Oh, man. Catch your breath, team. Quick sip of water. How about we get another swing in? You can do deadlift, you can do swing. Whatever is good for you this time. If you're feeling up for it, if you're comfortable with it, you can hand off your kettlebell at the top. Looks like this. Power it up regular and then hand it off at the top. Totally optional, totally up to you. But let's get 30 seconds. You can also just do that. Deadlift. Shoulders back, core engage. In three, two, one. Power it up. Remember, it's not a squat. It's a hinge to standing straight and tall. So maybe that feels like hinge to plank or hinge to lock out at the top. Not hyper extending, not arching that back, but lock out straight. Let it drop, let it drop. Power. And then nice and strong. Lock it out. Shoulders back, arms relaxed. We got three, two, one. Swing and relax. Pedal those Feet. You know what we need, team? How about a little real core down on the mat? And then we got one last bonus round. We're gonna keep this short down here, but I want you to grab one kettlebell. I'm gonna go a little lighter. We're gonna hold it up and do some leg drops, Starting with some little heel drops. Watch me right here. We're gonna hold one weight up. Heels. Heels. Or take it to that bicycle, and then we'll switch it. If you want to hold it with two hands or have no weight, or if you want, you can take it to a bridge or just a standing march. Either way, maybe have this hand here just in case. Join me on the mat. Zip up that core. Here we go. So start with those little heel taps. You don't have to have this hand here, but I always like it just in case. Makes me feel a little more secure right through here. And that. That feels good. You're gonna extend it out. Have you noticed that this is the first time. Time 30 minutes in that? We have done some traditional core, but my core has been feeling it the whole time from all of that offset balance work, core stabilization that we've been doing. I hope you are feeling it too. 3, 2, 1. Go ahead and switch that weight. You may want to sit up to do it. I know I do. And we're gonna do the same thing. Other side. Start with those heel taps or take it to a march or a bridge. Whatever is best for you. Zip it up in three, two, one. Here to here. So just tabletop right here. Bringing the feet just to here. Try not to bring them too far in. Feel the difference, and then take it out. If you're just holding here, feel how that makes us have to stabilize. I know. 10 seconds. Zip it up. Breathe. We got a bonus round coming, and it is quick. In 5, 4, 3, 2, 1. Set that down carefully. All right, team, bring it up. All right, so as promised, if you need to be done, you can be done with this workout. We got it all in push, pull, hinge, squat, lunge. But if you want a quick little bonus round in place of a bonus move, we just have a couple quick moves. Right side, left side together. And we're adding on. So that 32nd. 32nd, we're gonna start. Let's go heavy. If we can team with a kettlebell, we're gonna go side lunge. I want you to keep it stationary. Then we're gonna add a clean right through here. Then if you want, we're gonna add a press. We'll step out into it, clean it, and press. You can just keep one or the other. We're gonna go 30, 30 and 30. It's going to be high heart rate, but you can keep it back to basics. If you want to split them all up or put them together like a true bonus move. But let's get it done. Go ahead and take it here. In three, two, shift your weight. Here we go. So you can either keep that kettlebell right in the center like I'm doing, or hand it off one side to the other. So when I say you can keep it back to basics as we add on, you go on to the next new thing. So that's the clean right after this. Or you keep it here, down here. Shift your weight into that hip. Drive the hip, back shift, stand up. 3, 2. Add the clean right here. So two hands clean. Let it drop, sit deep, clean. If you want to just do the clean, you're just here, little hinge up, right? It's like you're tossing it to yourself. If that doesn't feel good for you, you can just do a curl, right? Cool burn. Step into it if you want, if that feels good for you. And get ready to add the press. It's high heart rate, especially if you want with your heavy, like me. Here we go. Add a press, take it down, clean press. Yes, you can. This is it. Down, clean, press. Boom. Up. Ha. Yes. Yes. 10 seconds to go. Where are you? Are you just doing the press? Are you doing them all? Five, four, three, two, one. There we go, team. All right, bonus move. Number two. Grab that dumbbell. I know, team. I feel it here, too. All right, here is what we got. You're gonna go plie, hinge, row, hand it off. Plie, hinge, row. Then we're gonna add a little walk back. Then we're gonna add a little bit of core. So here we go. One side, drop it down, little hinge row. Hand it off either at the top or the bottom. I want you to get low with it. If you want, you can just do body weight row from the ground or hand it off bottom or top down row. So it's a plie and then a hinge. So kind of like a sumo deadlift, right? Breathe down. Now we're gonna walk it back to that high plank. Here we go. So you got plie, row, walk it back, walk it in all the way up. Plie, row, walk it back, core, walk it in, drive it up, hand it off row. I know. Walk it back, walk it in row. This is It. All right, team, add a rotation. Down, walk it back, rotate, walk it in, bring it up. Down, walk it back, rotate. Forget the clock. We're gonna do each one two more time. Well, each one one more time. Down row. Walk it back, rotate, walk it in. I know. That's our time. Let's do one more down. Walk it back, rotate, walk it in. And team. I know. Catch your breath, shake it out. It's a good little hip opener, right? Yes. You did it. That was it. So quick bonus round. Just a couple minutes, right? I know sometimes those bounce rounds are like 10 minutes. Hopefully that felt good to you. Take it out right here. Stretch your back after that. Trying to get you in and out. So of course, please get more stretching on your own. We're keeping it pretty short today. Get some more stretching. Your back, your shoulders. We did a lot of that crossbody work. We did a lot of core work from a standing or kneeling or stabilizing position versus a lot of our direct core work. We just got that little mini plank with our walk back, and we just got that little leg drop. But other than that. Are you feeling your core? It was all standing. It was all stabilizing. That's what I wanted for you today. Working with one weight, which we do a lot with our kettlebells. We do not as much with our dumbbells, but a fun way to make that core work hard while we're getting lower, while we're getting upper, and while we are getting that heart rate up. So I hope you felt it. Leave me a comment. Leave me a like, let me know what you thought. If you can get a little quad stretch, fingertips to the back. If that's not right for you, just tilt it here. Let me know in the comments. Would love to hear from you. And breathe. Let's take it other side. If you haven't already, join us in the Body Fit athletic club on the Bodyfit by Angel, the app that is our private, exclusive community. That is where you get all the extras. You get access to me, to our Body Fit dietitian. You get the method nutrition plan. You get live streams, Q and A's, recipes, and so much more. It's a super fun place to be. If you're looking for that accountability, that consistency, that encouragement, join us there. Don't forget to subscribe to the YouTube channel and follow me. Get on my mailing list. Check everything out at Body Fit by Amy. See you don't miss a beat. And thank you so much for being here. One big, deep breath in and out. You did it. That was your single weight strength workout. Great job, everybody.