35 Minute Total Body Athlete with Weights Full Body Workout - ATHLETE #1

Hey, everybody. I'm Amy from BodyFit by Amy, and this is your total body athlete with a weights workout. This is day one of your athlete challenge. However, this is also a great standalone workout that you can do at any time, and I will give you options for all different fitness levels. Are you ready? Let's do it. Go ahead and start moving your body while I tell you about this workout. You. You can just start marching. Roll those shoulders, Whatever you need to do to get the heart pumping, to get the blood flowing, get the muscles warm. Just shake everything out. Here's what we got today. We got full body strength, cardio, mobility, agility, endurance, all of those things that athletes need. And I want to remind you right now that if you have a body, you are an athlete. So remember that we are all athletes here at BodyFit by Amy and. And we're going to tap into your inner athlete today. So big stretch right through here. We're going to be working with either a kettlebell or a set of dumbbells or both. If you have both, I'll give you some options to switch between circuits. Otherwise, just use what you've got. If you have a few different weights, as in higher or lower, keep them close by. I will remind you to be where you are today. Work to your fitness level, challenge yourself, and in a way that works for you. But remember that all that matters today is that you showed up and you are moving here with me today. Let's do a big I with our arms and then a Y and then a T. You can do a little hinge with it if you want. I. Why come up on that T, really stretch through the back, lengthen I, Y, T, shirt, shoulder mobility, but also all along that spine. Yes. Let's go. Two more. Breathe. And one more. Good. Let's hinge it down. We're gonna do a little hinge right through here and then a squat. Try to get as low as you can. But don't worry, we're not in that workout yet. We just want to get those movement patterns that we will be using in our workout. One more right here. Squat it down. If you can hold it, whether that's here or here. And just do what I call a little gorilla walk, opening up those hips right through here. And then if you can, take those toes out, roll those shoulders right through here. Yes. Walk your feet in. We're gonna take it back to that hinge. If you can, inchworm it out. Otherwise, you can take it to the knees or that, or you can stay up top Interim it back. I just want you to get three at your own pace. Interim is such a great mobility move to warm up through our entire body, get our core fired up and ready to go. Let's get one more right here. Good. And take one big step here. Big reach up. World's greatest stretch. We're gonna come back to this in this workout. Other side, big reach. And then both feet walking in. And round it up. All right, team, I just told you what every athlete needs. We need strength, we need muscle endurance, we need power, we need lots of core strength, we need agility. And with all of that comes cardio endurance. And we need mobility. So that is what your circuit looks like. Don't worry, I'm going to talk you through it as we go. Everything is in either 20, 30, 40, or 60 second intervals. Don't worry, there's only a few that are 60, but I'll be talking you through it, and it's going to be up on your screen right here. Okay? Okay, so I'm going to start with my kettle bell. You just need one heavy weight. I'm going to go kettle bell. If you only have dumbbells, use a dumbbell. It's going to be a long circuit, but it is no repeat, which is what we're going to like about it. Our strength. Go ahead and step touch. Right here is just back to basics. And pretty much everything is back to basics today with lots of options. And then when we get to that muscle endurance, we're going to put some things together. Go ahead and grab a kettlebell. We're going to hold it at the side. Watch me. Right here, you're starting with just a lunge, so you have a few different options. You can start nice and wide. You can just keep it stationary right through here. Again, back to basic strength. Or if you want, we're gonna do a forward lunge. If that's not right for you, you can also just do a little tap back or reverse lunge. That's your modification. But if you can try to go forward, we're going to touch that kettlebell down, drive it up. Right. Lots of strength. So we got 30 seconds on the right, 30 seconds on the left. Grab that kettlebell, zip up that core. Shoulders back, forward or stat. Take it down, drive it through. Now, remember, I'm gonna keep those shoulders pulled back, but I don't have to stay up nice and tall. I can lean a little bit, but what I don't want is to round in the back, right? And if that feels like too much with the weight, you just take it. Body weight. You can also, again, just do stationary. This is your workout. You do what is good for you and where you are in your journey and where you are today. Last one right here. Good. Catch your bre. Switch your hands with that weight. We're going to do the same thing. Other side. So again, keeping those shoulders pulled back, Zip up the core so you're pulling that pelvis in. Not sucking in, but nice and steady. Forward, lunge or reverse. Here we go. Or stationary, of course. Again it is. Okay, I'm going to turn this way so you can see to lean into it a little bit. In fact, that really targets that front leg. Push out of that front heel right here. Drive it up. Yes, team. And up. Core engaged. Yes. Harry should be getting up. So we don't have a specific cardio interval, because it's all going to be cardio endurance. Last one. And relax. Set your kettlebell down. Get set up now. We got 30 seconds of our row. Right and left. I'm going to stagger here. You're gonna pull that kettlebell up to here. Go ahead and get set up. Hinge it. Here we go. Pull it up and squeeze if you want to. You can be parallel with your feet. Nice flat back. If you need a breather for your back, you just come up out of it. If you can stagger, we're going to keep it here. Pull the weight towards the hip. Back is flat again, not rounding here. If you see the tops of your legs, you want to readjust. You want out in front of your body. Up and down. Squeeze. Five seconds. Three, two, and one. Switch your legs. Fifteen seconds to breathe. Same thing. Other side. So strong in your back, you're not rotating here. You're keeping it. Pulling that elbow up, pulling that shoulder blade in, pulling the weight towards your hip. In three, two, one. And here. Squeeze. Up and here, right here. Flat back again. You can be staggered. Fear in that train tracks that we talk about with lunges, not tightrope, to affect your balance. Pull it up and squeeze. And down. Sometimes I like to take this hand out because that keeps my back flat. Five seconds. Four, three, four, two, one. And relax. All right, team, so those are your strength intervals. Now we've got muscle endurance, so we're going a little longer. We have 40 seconds of each. What we're gonna do, we're gonna step forward into the row. Step back out of it if you want. You can also just balance. Keep it stationary. Do the row at the bottom. Whatever works best for you or you can just pick one. You can even do half and a half. 20 seconds. 20 seconds. But we've got a lunge and a row. Right leg stepping forward, left arm rowing in three, two, one. Lunge, row. So we're going a little bit longer on these muscle endurance sets. And that's because. Exactly like it sounds, muscle endurance means not how strong we can lift, how much power, but how long can we go. It is what every athlete needs. It's what we need in our daily life. Right? Whatever you do for work, maybe it's with your kids, with your family. Don't forget to still get low. I could be on myself, wanting to cheat it a little bit. Leaning into it. Flat back row, five seconds this side. Three, two, one. And breathe. Give yourself a second to breathe. Shake it out. Same thing. Other side. So shake out those arms. Feel that? Endurance, right? We get cardio endurance. We also get muscle endurance. This whole set is similar movement patterns. Legs, glutes, hips, and back. Go ahead and grab it here. So we got muscle endurance all the way through. Three, two. Other side. Here we go. So now for me, it's my left foot stepping forward, my right arm doing the row. Right through here. Step it in. Flat back. It's very tempting to keep that chest up, right? But we really want to make the back work hard. So get low towards that front knee. Take it here. Yes. Drive out of that heel down. Yes, you can. I know. And up. 5, 4, 3, 2, 1. Catch your breath. I know it's a little bit of a long circuit, but don't worry, really, we really only have three of these, and it's actually like two and a half. Now we've got some power. I'm gonna give you a few options. So power is strength and speed together. You find a power that's good for you. You're either just tapping back, tapping in, or jump back. Jump in. Same leg is going back. Same leg is coming in. 30 seconds each side. Here we go. Back, breathe. Up, breathe. Down, up. I know it's burning. These legs are going to be burning by the end. You're gonna get that cardio. Remember, you can modify what is power for you. We just want power generated. Does not mean that you have to do the jump. It means that we're getting it done. Three, two, one. Catch your breath. Get set up for that other side. If at any point you need more of a breather, you just hit pause. You take it, or you sit out and exercise. This, again is your workout. Other side you can see. Step it back. Tap it in with power or jump it back. Here we go. 30 seconds. So same leg tapping in, same leg tapping back. Use your arms for that power, right? Breathe. The good news is this is our only lunge today, guys. Whole circuit of lunges, right? But it's the only time we're doing it. You got five seconds. Finish strong right here. Three, two, one. All right, take it down to the mat. Give yourself a little stretch right here. You can stay on your knees for this. Watch me. You're gonna put that kettlebell on one side. You're gonna either drag it through, or you're gonna pick it up and through. So you're either on your knees, keeping that core engaged, or you're up in that high plank or split the difference. Right? We've got 40 seconds of our core, which is also going to get our upper body and back involved. Right? Bring it up and hold. 3, 2, 1. Pull it through again. If you've got a floor and a kettlebell that you can do the drag safely, you're gonna feel how that feels on your core, but otherwise, just pick it up, hand it over. That weight is too heavy. Just do a tap, reach, tap, reach. We just want a little bit of a cross and a lot of that core working hard. Nice. Good plank form. Tilt the pelvis in. Wrap that core in. 10 seconds through. Breathe. 5, 4, 3, 2, 1. Stretch it back. Good news. We are almost to the end of the circuit. I thought we had one more, but we have two now. We have agility. I know, guys, this one's the longest because it has a lot of right side, left side, they get shorter as we go. All right, we got 30 seconds. Agility. We're taking it with our skater. Cross behind. So we want balance, we want footwork, we want speed. Tap behind, tap behind. You can get low and quick or whatever is best for you. Here we go. Tap. So low impact, you're just doing a little tap again. We want that twist in that transverse plane. We want movement of the feet, we want balance. But certainly, if you want more of that speed drill, landing into that hip that, if that's good for you, get it done. Then we got mobility after this. And that is it. 3, 2, 1. Catch your breath. All right, team, this is it. We got mobility. Watch me here. World's greatest stretch that we did in the beginning. We're gonna step it back, we're gonna reach it up, step it in, step it in, step it back, reach it up. Other side. If you want, you can go to the plank. I'll Give you that option. Here we go. Step back, hand down, reach up. Take it in. Step it up. World's greatest stretch. Breathe. If you need to stay standing, just open up the hip, reach it over. That works, too. Open up the hip. Little side stretch. If you want another option, instead of stepping it up, step into the plank here, reach and back. So either step from standing or step from plank. Ten seconds. Oh, man. This first circuit is so long. Last one, bring it up. How about some water, team? All right. They get shorter, I pull. I promise. I wanted to start with the things that had right side, left side to get them out of the way. Now we're going to grab our dumbbells. We're going to do some things together. But before we do that, how about we get a swing? Usually, we put these swings by themselves so we can prep and get into it and have good form. Today is no exception. So if you have a kettlebell, you can do kettlebell. If you have one heavy dumbbell, you can do dumbbell. If you have two dumbbells, you can do what we call a skier swing. We've got that swing motion. It's not a squat. We're gonna start with our deadlift, so we get a feel for the hinge. Then we're going to move into that swing. So, core engage. Let's get 20 seconds of a deadlift. Weight in the center, right here. Join me. 20 seconds. Little hinge. And up. So shoulders, pin back. We call this packing the shoulders. Slight bend in the knees, weight goes down in the center. If you have two dumbbells, you're here or right by the side. But think about driving the hips to the back. Right. It's a hinge, not a squat. Last one, and relax. All right, now we're moving into that swing. If you need to keep the deadlift option, that is totally fine. If you're comfortable with the swing, power it up, lock it out, Let it drop. Power it up. Let it drop. You are not lifting. You're swinging like a pendulum. And then let it drop. Here we go. 30 seconds. 3, 2, 1. Power up. Let it drop. You're locking out of the top in the glutes and hamstrings. In the core, you can breathe out. That helps you really connect at the top. Kettlebell stays low. We're keeping it chest to eye level or even lower because we want to use that posterior chain. We don't want to use the arms. You're squeezing in the back muscles in those armpits, but you're not lifting in the arms. We got 5, 4, 3, 2, 1. And relax. Pedal your feet. Team. We are halfway through this workout. Get a sip of water. All right, now we're gonna take it as I told you. These rounds are going to get shorter because we're going two hands. Again. If you need more of a breather, hip, pause. Totally fine. Whatever you need. We're starting with our dumbbells. We're going to start with a squat, if you can. I want you to put those dumbbells in the center. If you need to go body weight, that's okay. Then we got 30 seconds of a curl. Then we got 30 seconds of press, then squat, curl, press. Putting it all together, it's gonna make sense as we go. Start with two heavy dumbbells or one heavy. We got 30 seconds of each of our strength. We got 60 seconds putting it together, but I promise it's gonna go fast. Shoulders back. 3, 2, 1, down. Squat it up. So I want you now to do a squat, right? It's going to be tempting to do that deadlift because that's what we just did. But now we're sitting right through here. If it makes more sense to rack your dumbbells, you can take them here. That works as well. Connect with the glutes and the core at the top. Shoulders back. Yes. Five seconds. Breathe. Three, two, and one. Catch your breath for 15. Now we're going into a bicep curl. So if you have your kettlebell, you just got one in between. Otherwise, we're coming up. We're going down by our side. Shoulders back. Core engaged. 30 seconds. Back to basics. So remember, when we get to muscle endurance, you can always go back to strength. You can always keep it right here. Your workout, right? Breathe. So I like to put one foot back. That helps me as I get tired, to not arch my back. Right here. I'm gonna wrap that core up and down. Five seconds. Four, three, two, one. All right, give your hands a breaker. Hang on to them for 15. Now we gotta press. So I'm gonna go out press, up and in, because then we put them together. I'm gonna come with that hammer grip for both. Up to you. You can also drop to one dumbbell. I'll show you what that looks like. Bring them up. Here we go. Up and down. I'm dripping sweat. Thought it was a bug, but it was just sweat. If you need to. One dumbbell right here in the center. Again, core is engaged. Same idea with that foot back. But you're not leaning. You're pulling everything in. Up and Down. Two dumbbells are one. Yes, team, we got three, two, and one. Relax them down. All right, team, so you know what to do. This is a long one, but it's a shorter set. So 60 seconds. You're taking it down with those dumbbells. Watch me while you relax your arms and legs. Down with the squat, up with the curl press. It's not a power move. Our power move is coming, so I don't want to see any cleans or hinges or anything like that. Just sit, low, curl, and press. If at any point you need to alternate those arms, you can otherwise grab those weights. 60 seconds down. Hammer, curl, hammer press. You, of course, can do regular curl, regular press, up to you, slow and controlled. Just because we're working endurance does not mean that we're going fast, we're going long, and we're going heavy. Right? Take it down, drive up through the heels. Curl and press halfway there. And up. Yes, you can. Down, up, up, down, up. And up. 15 seconds, nice and strong. Muscle, endurance, strength, cardio, endurance, stamina. We're getting it all in. 5, 4, 3, 2. All the way through. Finish it out. Yes, team, set those weights down. Shake it out. Ah, that's the long one. Now we got power. Only going 30 seconds for our power. We're gonna keep those legs working. We got a squat, tap down, so tap, reach, drive that arm to the back, to the back. If you're going low, impact, just step it out. Step it out. Power. On your way up. Either way, what does power look like for you? Let's see it. 30 seconds down. You're still getting low. It's not this, it's here. Power, power, power. Yes. Whatever it is, for you. 10 more seconds. Yes, you can. I know you can. Yes. Keep breathing. 3. Get low. 2. And 1. Catch your breath down on your mat, guys. All right, if you need to take this standing for whatever reason, I just want you to press a knee, then switch. Press a knee. We're going to a little press with a V. Sit. You have a few options. You can just hold it here, press switch in front of me. Or here, out here, out. Or anything in between. Join me here. 40 seconds, core and press. Here we go. Just like before, we're taking it. So you can have those feet down if you want. You can be balanced. And just like before, we're getting the upper body working along along with the core. Just like we got the lower body working along with the power. See what we're doing here? That's why it's all endurance. It's all strength. You don't feel comfortable holding that over your head and switching it. Just go here. Bring it out. Five seconds to go. What you got, team? Of course, you can always do this. Body weight. Last one. Ha. Stretch it out. Yes. Oh, man. Do we really have two more? I think we do, but let's get it done. Make sure those weights are out of the way. Agility. We're gonna go shuffle, shuffle, shuffle, reach. Shuffle, shuffle, shuffle, reach. If that's not right for you, double step and reach. Here we go. 40. So quick feet. This is what we call your athletic stance, right? We're halfway down. We're not in a full squat, but we got bent knees. We're soft on those feet. We got core engaged. Shoulders back, quick feet, whatever that is for you, maybe it's double step. You're getting low impact. Agility. That still works. Whose legs are burning? I know mine are. Keep it going. Shuffle, reach. You can make it a punch if that's your thing. Yes. Five, four, three, two, one. And breathe. All right, team, we're gonna inchworm it out into a side plank, so watch me here. Here's your mobility. Inchworm. Reach to the right, reach to the left. Inchworm at that. If that's not right for you, you stay in your. Your knees. Reach and reach, and you can just stretch it back. Child's pose. Up to you. You can keep it low, you can take it high. We got 40 seconds, then we're done with this interval. Three, two, one. Here we go. Inchworm it out. Slow and controlled. Side plank. Back to side. Center, side plank. What we love about inchworm is it gets everything in your body that good mobility, but also takes more time, so it feels like we're doing less. Right? We're already halfway there. Can we get two more in, Walk it back? I think we can. Inchworm it out. Slow and controlled. Reach and back. Reach right through here. One more. Yes. Reach. Last one. Stretch it back. Child's pose. Yes, team. All right, let's get a swing again. We'll start with that deadlift. Kettlebell or dumbbells? Doesn't matter because we're closing out this workout. All right, so take it right here. Core engage. We're gonna start with your deadlift. Grab it down right here. 20 seconds. Here we go. Take it down and down and up. Shoulder blades back. Here we go. All the way through. Five seconds. Three, two, one. And relax. All right, get set up. You can keep that deadlift or you can take it to a swing. We got 30 seconds to go. What do you got, team? Roll it back. Remember, it's like a pendulum. Lock it out, let it drop, shoulders back. 3, 2. Prep it. 30. Drive into the heels. Squeeze in the shoulder blades. I like to say, like you're squeezing something underneath your armpits, but again, you are not lifting with the arms. This is tougher when we're further in the workout and we're more tired. So really squeeze. Let it drop. Squeeze, Let it drop. Power up. Push into those feet. Connect with the core for three, two, one. Swing and relax. Pedal your feet right through here. Quick sip. All right, team, let's take it down to the mat. Guess what? We have one more round, but it's a quick round. All right, we're gonna consider this our bonus round, as in, this is also your bonus move. Go ahead and join me down here. We're gonna make it quick, quick. We got 30 seconds of a bridge. We got 30 seconds of a chest press. If you feel like adding the triceps, you can. We got 30 seconds putting them together. Then we'll have a quick power, quick core, quick agility. We'll get it done. All right, so we're going through all the parts, but we're going to go through quickly. So listen to my cues. Do what's best for you. Starting with just a bridge. I know those glutes and hamstrings are tired because we just did did that swing, but here we go. Take it up and down. You do not have to have the weights on it if you don't want to. You can just take a body weight, hamstrings and glutes, but also connect with that core. We're about halfway there. In 15 seconds, we're gonna rest those. We're gonna take it to a chest press. I'll give you the option of triceps, but it is an option. You don't have to take it. Yes, glutes. Think about that core. 3, 2, 1. Bring the weights up right here. Chest press. Bring them in. So bring those palms in if you want. Add the triceps. We're up. If you were one of my prenatal mamas, you want might want to keep that bridge, but it's up to you. Just your chest press or add those tries. Only if that's right for you. Get ready. We're gonna put them all together so we really get that muscle endurance because we didn't break in between. Ready? Here we go. Press and bridge. Triceps and bridge, if you want. Up and down, up and down, whatever rhythm that is. For you if it's just your press or if it's press tries. Yes, team. I know. Here we go. Up, down. Three, two, and one. Relax it down. Open up your arms. Since we're in this position, let's just skip power. We'll go to core. All right? If you. If you're modifying, just take it to that bridge. Little knee pull. Otherwise, we got 3, 2, 1, and hold. Here we go. 30 seconds to go. Here we go. 3, 2, 1, and Hold. 3, 2. If you can on that hold, push your elbow into the top of the leg or inside of the knee, and push your knee into the inside of the elbow. Three, two, hold and push. Yes. Three, two, three, two. Last one. Breathe. Stretch out those legs. Bring it up. Power. Let's get it done. Here we go, team. Here is what we. What we got. We got power and agility together. We're going out, out, in, in. Pop it up. Plie, jump it up. Out, out. In, in. Pop it up. If that's not right for you, you do it all standing. Out, out. In, in. Plie and reach or plie and jump. 40 seconds. Ready? Here we go. Out, out, in, in. Pop it up. Plie. Jump it up if you can. Here we go. Walk it back or jump it back. Out, out, and in. Reach. So we got agility. Quick feet. Out, out, and in. Power from here. I know we're tired, but let's get it done. We're skipping. We're going right to mobility after this. This is it, team. This feels like your bonus move, right? Yes. Keep it moving. Out, out, and in. Pop it up. Power. Plie, out, out. In, in. Pop it up. Power. Plie. Relax. All right, team, let's finish it out right here. Sit back, Child's pose. Bring it up. Cat, cow, take it up to bird dog. That's all we got. 40 seconds leading into our cooldown. Here we go. 3, 2, 2, 1. Child's pose. Stretch up to all fours. Roll. Cat, cow, bird dog, right. Bird dog left. Really feel the stretch. Here we go. Sit back. Child's pose. Up to all fours. Roll up. Cat and cow. Get all the way through. I know it feels like a lot of parts. This is kind of like a mobility bonus move, right? Sit back. Reach those fingertips. Take those hips to the back. Come up forward using your core. Roll through. Cat to cow, reach. Bird dog, reach. Bird dog, can you get one more to finish strong? Sit back, child's pose. Bring up cat, cow, reach, and reach. Yes, team. Ah. So go. Either take it back to child's pose or if you're a fan of pigeon and you can get in there, take it to that pigeon. But you don't have to. You can just take it to child's pose. You did it. How do we feel? I know that was a lot. I threw a lot at you. I told you it was no repeat. But we put things together and everything complemented each other. I like to say complimented. But we kept those legs working on your power move. We kept those arms moving on your core. We kept everything working together. Come to a seated position. Take those knees out. I hope you enjoyed this workout today. Remember, you can do this at any time. You're doing our athlete challenge. We're gonna get a lot of similar workouts, but as always, I will give you different options. The most important thing is that you showed up today. If that felt hard, that's because you were working hard. That was hard because you did do it, not because you can't do it. Reach those arms to the back. I'm always going to remind you of that. You are here. You are an athlete. You are strong, you are capable. And we're just going to keep getting stronger every day that we show up. Showing up first ourselves, showing up for those we love. Roll back onto your feet. Come onto your feet. Pedal right through here. Make sure you check out all the links in the description below. Would love to have you join us in the BodyFit Athletic Club. You need that extra support, that accountability. If you want nutrition help, if you want access to me as your trainer and to our body fit dietitian, that is where you want to be. So check it out below. Would love to have you join us. So make sure that you get our free weekly and monthly workout calendars. And if you're looking for any equipment, check out my links below. Thank you so much for being here, athletes. I am so proud of you. Let's get one big deep breath in and out. You did it. That was your total body athlete with weights workout. Great job, everybody.