35-Minute Total Body HIRT with Weights Workout: Boost Muscle Strength & Cardio - SWEAT 2024 DAY 11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body hurt with weights workout. Hurt stands for high intensity resistance training, which is what I do in many of my workouts. But the idea is we're going to strengthen our muscles with resistance training and keep our hearts pumping in the process. We'll be working with dumbbells and kettlebells today if you have both used them. Otherwise, just use what you've got. And of course, I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just by moving our body with a march here. You can pump those arms. We want to get the blood flowing. We want to get the muscles warm. All those shoulders, we're going to keep the warm up pretty short as well as the cool down. So if you need more, please get it on your own. We're gonna just get our body's core temperature up, get the muscles warm, get everything ready to move, get some mobility, work in the movement patterns that we're going to be moving in today and add load, too. So right through here, let's take it big arm swings out, and then we're gonna add a little step out with it right here. So it can be a little side lunge or a step out, taking it here, trying to increase your range of motion each time. You don't have to get super low, but the idea is to open up the hips, open up the shoulders right through here. Then let's take those arms up and we're gonna get a hinge. So just drive those hips to the back, big Y back, but really trying to keep it in the shoulders right here. Looks like this what we're getting today with this hurt workout. Lots of you, I'm sure, are going to comment on how it was a good hurt. Right? Let's take it right here, flat back down and round it up. But high intensity resistance training again, it's a lot of what we already do, keeping our heart rate up through our strength training. I do want to encourage you to go heavy if you have that option. Let's take those arms here because everything is really a back to basics, as in we're not putting a lot of combo moves. It's going to be one thing at a time, but the way that we're going to increase that intensity. Bring it in right here and slowly round it up. Let's get a little half squat into a little tap back. You can get a little lower in that squat And a little lower in the tap back if you want to make it more of a lunge. But the way that we're increasing our intensity is we're doing back to back to back. So you can almost think this. Think of this like when we do cluster sets where we get one thing, then we get a breather, then we do that same thing again. Shorter amount of time, then a quick breather, same thing again. Hold this lunge here, open up those hips. If this feels okay, you can drop it even lower. And if that feels okay, you can take it here to that world's greatest stretch. Big reach, big rotate through. So same exercise, three rounds in a row. 40 seconds, 30 seconds, 20 seconds. So we do decrease in our time, similar to those cluster sets. Go ahead and step it up. And same thing. Other side. Step back into that lunge, open up those hips. If this feels okay, you can get a little lower. That feels okay. You can take it to here. Now what we are going to do is we're going to add a different component each time. We've had some workouts in this program similar to this, and you guys know I do this a lot where we add on each set. Go ahead if you can, and take it back to that high plank or to your knees, whatever feels best for you. Little forward and back to warm up the core. And then little drop of the hips. Now, so what we're going to do is you can keep it with that first exercise, which will be your most basic. Go ahead and sit back into that child's pose, Stretch through those shoulders, or you can add on. But the add on again isn't going to be anything crazy. It's going to be something like moving the placement of the weights or taking it stationary or adding a little speed or something else. Go ahead and roll back onto your feet, pedal those feet, get a little hamstring curl. Not hamstring curl, hamstring stretch. And slowly roll it up. Here we go. Tap it on. Reach. Okay, so again, the intensity will come with a slight change. And the intensity will come because we're doing these essentially back to back. Instead of doing circuits, you're doing the same exercise. So a lot more like a cluster set. Right? So I think you'll find that your muscles are feeling it, that your heart rate's getting up. If not, it may be time to think about getting some heavier weights, which always makes a difference. So, again, because we are keeping it back to basics, especially one exercise at a time, I want you to try to go heavy now a lot of these, you can use your dumbbell or kettlebell or two dumbbells. I will probably alternate between the two. You do you. As always, I'm going to remind you to be where you are today, where you are in your journey, and where you are today. It's your workout. You do you. All right, we're going to start with just a basic lunge. So I'm gonna go with my kettlebell, and I'm going to keep it low. So you can do that with one dumbbell, and you can step back into that reverse. All right, we're going to start with that. So one heavy kettle bell, then we're going to rack it to add the intensity. We'll go down in time, but tap back or reverse lunge. Three, two, one. Here we go. Now, if you have two dumbbells, if you want to go heavier with two dumbbells, you can have one on each side. That works. What we're going to do with this, this is your back to basics. You can always stay with this. And remember, you can also just do a little tap back. You can keep it stationary, all that. Though that stationary lunge is coming, I often like to put this hand out to give me a little bit of balance as well. Right through here and up. 10 seconds, then we'll set the weight down. We'll have a quick breather before going into our next round. Last one, right here. Set it down. All right, team, so you can keep just that. If at any point it becomes too much, you can also take it body weight. What we're going to do is we're going to rack that lunge either right in the center here, or if you're feeling fancy, rack it here. Join me here. Back to that lunge. It's only 30 seconds. However you want to do it. Here we go. Now, this is going to be pretty challenging. A little more balance. And again, you're going to feel, as we move that weight up, heart rate gets up. So, of course, if that feels like too much, take it here or you can keep it low or take it body weight. It's only 30 this time. Breathe. Five seconds. Three, two, one. All right, quick breather. Last round. You feel that heart rate getting up? Feel that leg working? We're gonna keep it stationary. We're gonna call it a pace lunge. So I just went down and up, down and up. A little quicker. If that's not right for you, tap it back. If you want to keep it racked or here or low, your choice. 20 seconds. Pace lunge. Here we go now. I don't want you to sacrifice range of motion. I still want you to get all the way down there if you can. It's not a pulse. It's still a full lunge, but we're picking up our pace just a bit. Right, there's that heart rate. There's that muscle. Feeling it. 3, 2, 1, burn. Catch your breath. Right? All right, team, how's that heart rate now? Now you feel while that works, even though we're keeping it back to basics, even though it's just one exercise, because we're doing it back to back, because we're shifting where the weight is, and because we're shifting our pacing just a bit, that's what makes it challenging, right? All right, catch your breath. Regular lunge. Other side, tap back or reverse lunge. Three, two, one. Take your time. I know that was a lot. So we're front loading it. You know, I often put lunges first so we can get them out the of the way. Right. Then we'll have an upper body. Then we'll have a core. So get a little less crazy on the heart rate. Front, front as we go. But we'll still be increasing that intensity. High intensity right here. Core engage. Remember, if you got the weight on one side, you want to make sure it's not pulling you in a way. Three, two, one. Little break. All right, remember, you can rack it here, you can rack it here, or you can keep it lower. You can take it body weight. We got 30 seconds. It's that lunge again. We're just switching the placement, right? Switching the placement of that weight. Go ahead and bring it up. What you got, team? For 30. Here we go. Go reverse. This is where I really like to have my arm out. Keeping the kettle bell close to my body. Elbow can be up a little bit if that feels good for you. Or tuck it in. We're all a little bit different in how that placement feels. Right? 10 seconds again, if you need to be here. I got my heavy one. Yes. Team, core. 3, 2, 1. And relax. Also with that rack, do you notice we're feeling those biceps? Right? That's intentional. All right, pace, lunge. 20 seconds only. What do you got, team? Down and up, down and up. Full range of motion. A little quicker, but whatever is safe for you. Weight can be wherever you need it to be. Stationary. Here we go. Down and up. I like to hinge forward a little bit on this pace. Lunge, really just lunges in general. It helps me keep my balance. Also, really gets glutes and hamstrings working right along with those quads. 5, 4, 3, 2, 1. Boom. Set that weight down. Breathe. That felt like a full circuit, right? But here's what we got. Now we got an upper body. That was our lower body. Now let's take it to upper for upper. Catch your breath. We're going to take it to a bent over row. So first we're going to do a pause row with two dumbbells. Then we're gonna go one dumbbell so you can switch to the kettlebell. Pause row. Bring it up, bring it up. And squeeze and drop it down. Grab some heavy dumbbells. If you got one kettlebell or one dumbbell, go ahead and alternate. Otherwise, shoulders, back, core, core engaged. Here we go. And down. Weights are coming towards your hips. If you need to stagger, that's always an option. Whatever feels best for you. Or you can keep that nice flat back. Remember, from this position, it almost feels like you're arching, but I promise you're not. What we're trying to avoid is that pressure in the low back doesn't have to be perfect, but we want to make sure we're engaged. Weights towards your hips. Right here. Here we go. This one's going to be a little unique in that I'm going to switch to the kettlebell for the middle and then back to these dumbbells. 5, 4, 3, 2, 1. So if you're setting them down, set them down. Here's what we got. We got an alternate row from the ground. 30 seconds. Up and here, up and here. So I'm gonna stay low. 30 seconds, wrap that core from the ground. Here we go. If you got two dumbbells, you can also pull from the ground. Or you can just alternate right here. And up. Yes. So a little quicker instead of that little half pause at the top like we did before. Yes, team, towards your hip. Three, two, one. And relax. All right, team, here's what we got. Two dumbbells. One, two. It's really a reciprocating row, right? We're not twisting in the torso, but they're moving against each other for 20 seconds. I'm gonna go with my heavier dumbbells. You do you relax your back. Core engaged. 20. Here we go. Up, up. So a little quicker. Reciprocating row. Core stays engaged. Still pull towards the hips. Even though we're down and up, still think about squeezing in the shoulder blades. Three, two, one. Set them down. Team, catch your breath. Meet me down on the mat. Now, here's what we got. I'm Going to preview it for you. We got our Dead Bug, we got our bicycle, and then we got our Runner's Crunch, where we're bringing it up. All right, so here's what I want. If you need to modify this, you can do a bridge version with the knees. You can do a standing version. Dead Bug bicycle Runner's Crunch. Join me down here. We're here. Down on your back. I want you to get set in alignment. Tuck that pelvis just a bit. Zip up that core. Hips together. Button up the rib cage. Your Dead Bug is alternating arm and leg. I want you to really think about closing the core. So come here. From this position, make sure we're not too much of an arch. Pull Those hips in 3, 2, 1. Dead bug. It's hard to do this after we got all those lunges right now. This is generally safe for most people, but you can also, if you need to, just tap it or do a little march instead. Or again, that bridge where you lift the hips with your feet on the ground. Here we go. Breathe. And in right here. I know. So deep, deep core. We're not flexing or rotating yet. We've got that coming with the bicycle. So I want you to think about stabilization for 5, 4, 3, 2, 1. Now that we got that little warm up, right, we're gonna take it here. Lift the shoulders right and left. Here's what we're not doing. Quick ones, right? I want you to really use the core to rotate and use the core to stabilize and flex. 3, 2, 1. Elbow to knee, shoulder to knee. Whatever you need to do to make sure that core is doing the work. So zip it up. You don't have to go super far, even if you just do a small rotation. That works too. Again, I know you're feeling those quads and hip flexors because they worked hard, right? Breathe. And here. 5, 4, 5, 3, 2, 1. Now breathe for a second. Last 20 seconds. You can do any of those. You can do the Dead Bug. You can do that if you want to intensify. Runners. Crunch. We bring it up slowly down as if you're running towards the ceiling. If that feels like it's pulling in your back, keep the dead bugger bicycle. 3, 2, 1. Feet go out right here. Use the core to do it. I don't want you to use your back or momentum. Up. Pull from here. Run to the ceiling. Knee and elbow. Yes, team. Last one. Right here. Boom. Yes. All right, now that we kept working hard, but we brought it down on the mat. Let's bring it back Up. How about we close out this circuit? Right? Long first circuit with a deadlift and a swing. So deadlift is just your hinge. We're gonna do it with our dumbbells. We got 40 seconds, then we got 30 seconds of that swing. That's all we need. If you've never done a swing before, if you want to try it with one dumbbell or one kettlebell, or you can just keep the deadlift, join me with heavy weights, either dumbbell or kettlebell, starting with your hinge. Three. Here we go. Your deadlift looks just like this. It's a hinge, as in driving your hips to the back, shutting the car door with your booty. Not a squat. It's a hinge. Here. Drive it up. Take it here. Shoulders back, down, hand up. Squeeze all the way through.5 seconds. Weights close to the front of your body. Feel that stretch and then feel that work. Yes, team. All right, breathe. Set those down. Now your swing. Whether you got one dumbbell or one kettlebell, is the same motion, except we get some power. Drive it up, lock it out here. Let it drop. Not a squat and a raise. Arms are along for the ride. They're not doing the work. If you want to swing with me, go into my heavy kettlebell or dumbbell. Otherwise, just keep your deadlift. That's a great option as well. We got 30 seconds. Hinge it here. Get low. We're gonna Prep it back. 3, 2, 1. Power up. Let it drop. Let it drop. Drive it up, lock it out at the top, and then let it drop. Follow with your chest and shoulders. All right, So I want you to squeeze through your back, squeezing those armpits, but my arms are relaxed. They're getting the work, but not doing the work. That's what I like to say. Here we go. Keep it going. Let it drop. Lock it out. Let it drop. 5, 4, 3, 2, 1. Let it swing. Remember, we don't want to stop that swing in midair and then relax. Pedal those feet. Yes. Grab some water, team. Yes. Oh, man. Heart is pumping. I hope you're feeling that again. Some are going to be a little higher, like those lower body or those power moves where we're getting a lot of those big muscles using a lot of energy. Some will just get the intensity by the repetition of the movement. Short breaks, so you can still go heavy, get enough recovery, but keeping the intensity with the timing. Let's go to circuit two. All right, team, so this time, I'm gonna take it with my dumbbells. We're gonna start with Your basic plie squat. We're here. Then just like we did, we're gonna rack them either on your shoulder. Blue are here one or two to intensify it. All right? Then we can drop one or keep them both. Our 20 seconds is a little transverse where we open up on the diagonal. If that doesn't feel good for your knees, you can just keep it regular. Pace it up a little. All right, so heavy dumbbells. If you got it, you can do kettle bell, too. Bend your knees together. Might like to rest them right on top of my legs. We got 40 seconds. Core engaged. Here we go. Please squat. Squeeze it up here and up. Sometimes you all like to have. If you have one heavy dumbbell or kettlebell right down in the center, that's okay, too. I just find them to be helpful. I can feel where I'm working through those inner thighs and glutes because my weight's right here. So it depends on how heavy you have. Right? And breathe. Chest open. So as I get tired, I keep reminding myself of that posture. Right. Good news. This is not right side, left side. So we'll get through it quickly. Last one. And relax. Bend your knees if you want to. Set them down. Now, you can keep that or you can take it up to here. Two dumbbells racking. Or here. Down and up. You're going to feel the difference. Add a little paddle power at the top. Let's bring them up in three, two, one, plie. Same thing. So not right side, left side. So that'll make it move quicker, right? Sometimes you can adjust where that rack is, right? Maybe it's here. Maybe you like them here again. I told you, we're sneaking in the biceps. Maybe you want them out a little bit more. It's only 30 seconds, right? Boom. Yes, you can. Ha. We got three, two, one. All right, team, I'm gonna switch to one. I'm gonna take it here. Here's what your transverse looks like. If you can stay low, open up on the diagonal, you can think of it like a little pulse or a quick plie. Diagonal right, center, diagonal left. 20 seconds. Get low. 3, 2, 1. If that doesn't feel right for you, remember, you can just do the plie. We just want all those lower bottom body muscles working. Core engaged. Arms working by holding the weight. We got five, four, five, three, two, Boom. I know, team, right. Catch your breath. Heads up there. Right. All right, so I love seeing the zones. All right, team, so we're going to take it to a chest fly into triceps. So something a little medium. If you only have a kettle bell, you can go straight up press into triceps. If you have have some medium dumbbells, we're gonna take it down on the mat. All right, everything is down here for the remainder of this circuit. Let's take it here. Here we go, team. So we're here. Core engage. Really think about where that is. If you need to take this standing, you can do that as well. We're going out with the fly. Come in like you're hugging a beach ball. Down with the tries. If you don't feel comfortable bringing the tries over your head, you can take it to a close grip. Press. 3, 2, 1. 40 seconds. Strong upper body legs. Get a break. Take your time. So, fly, we move out from the shoulders. We close in like you're hugging a tree. Then elbow flexion and extension for those triceps. When we get down to 30 and 20, guess what? We're going to take it just one at a time. That's how we're going to increase the intensity on this move. Nothing crazy, no plank presses, anything like that. Whatever you're thinking, we're just going to create the intensity with the fact that we're repeating. 5, 4, 3, 2, 1. Boom. All right, team, so this next one, we're going to do a pause fly. So we're going to hold. We're going to bring it up. We're going to hold. We're going to bring it up. You got 3:30 seconds, then our last 20. We'll do the same. We'll hold for triceps or hold with a close grip press. Join me here. 30 seconds. Three, two. Pause. Fly, hold. Bring it in. Hold. Bring it in. Close that core, too. As you close in through the shoulders, the chest, the upper body, those arms. I know. What is your core doing? Make sure we're not arching that back. Right. Core in tight. You can brace. You don't have to be pressed flat into the floor, but brace that core. 5, 4, 3, 2, 1. Yes, team. All right, breathe for a second. Last 20. It's a little pause tricep. So if you are taking it here, Pause. And up. Pause at the bottom or pause at the top. Whatever feels better for you. Otherwise you can do a close grip press. You'll still get the triceps straight up and down in three. Last 20. Two, one. Hold. And up. Nice and strong. Shift those shoulders back just a little bit. That usually helps get you in place where you really feel those tries. I know. Boom. And up again. Use your core to stabilize. That's going to help you get that power. I know there's usually one. And relax. Roll it up. And stretch. There's usually one arm that's like, come on, come on, come on, come on. So talk to that arm, right? That's why we do them separately. Now that your arms are feeling it, how about we get some core with a plank? Here's what we got, team. Watch me here. We're going 40 seconds of our plank. We're going tap out, tap out. Then we breathe. 30 seconds, little hip dip, then we're gonna go jacks for our quick ones, right? For our 20 seconds. So 30. No, 40. 30 and 20. Let's get it done. I want you to get a full stretch in between whatever that is. Up. Dog or cobra. We're almost there, team. All right, here we go. Let's take it. Core engage. Lift up. Here we go. We got 40 seconds. Little tap outs, little walkouts. If that's not right for you, you can just hold it. I want you to think about trying to have those hands shoulder width apart. If they come in a little bit, that's okay. But just to keep the chest open. And as we move, I want you not to let the hips drop and not let them come up here. Right? We want to be center. Maybe shift yourself forward just a bit. If you're starting to feel like you're coming up a little bit as we tap. A little soft knees, right? 10 seconds. I know this is going to be a lot of core, and it's tough because our arms just worked hard and now they're tired, but we can do it. Relax. Stretch for 20. All right, again, you can come up in that cobra or whatever you need. We got 30 seconds, team. Watch me. Little hip drop. Little hip drop so we get those obliques. Catch your breath. If you need to take this on your knees, totally fine. Three, two, one. Drop it down. Or you can always do this on the wall. Wall planks are such a good option. I use these a lot with prenatal and post. Early postnatal. But for anybody who has trouble getting down to the mat or you feel the plank a little too intensely in your shoulders or your back, take on the wall and just walk your feet back. Elbows on the wall or hands on the wall, I think you'll be surprised at how much you feel it. 3, 2, 1. Again. If you need that stretch here or here. Last one, team. I know that's a lot on your arms. I know that's a lot on your core, but can we do a little plank jack. If your core is just over it, take it up to a tap out or jump out Jack from a standing position. Join me here. 20 seconds. Lift up in the core. Here we go. Out and in again. If you're not jumping, you can walk it out like we did before, or again, take it to a standing position. Stay lifted. Stay strong. Heart rate's getting up, but those muscles are working. We got 5, 4, 3, 2. You want stretch it back? Yes. Team, bring it up. You know what I think? How about a deadlift or a swing? Just one or the other. Your pick. Deadlift, dumbbells, kettle bells, or swing. Up to you. I'm going to go with a swing for 30 seconds. Power it up. Let it drop. All right, team, what do you got? Are you with me? I know you are. Let's take it here. You can just do the hinge. That's where you are. You can do the swing with me. But 30 seconds. You should really feel that core, especially as you lock out from all that core work we just did. But let's finish it strong. Right through here. Hinge. We got three, two. Power up. Let it drop. Yes, team, lock it out at the top. It's that hinge pattern, so lots of glutes and hamstrings that have been working hard. I know. Hand breathe. Yes, team, 10 seconds. All the way up. Let it drop. Three, two, one. Swing and relax. Pedal those feet right here. Yes, you can, man. All right, quick sip of water, team. Catch your breath. All right, here we go. So here's what we got, team. If you need to be done, totally fine. I understand the time, right? But if you can hang with me for one quick circuit, it's going to be a bonus circuit. Join me back here. Here's what we got. So we got 40 seconds of a move. I know I promised you mostly back to basics, but here's what we got. Dumbbell or kettlebell, we're gonna curl into a squat. All right, we're taking that. Then we're gonna add. For your second round, we're gonna add two curls and a pulse squat. All right? So we're increasing the exercise. And then for our third, we're gonna do a clean squat press for 20 seconds. So 40, 30, 20, that's going to be your bonus. But we're adding a little bit of power. Now, if you're not into all of that or putting them together, just pick one. You could do your curl your first round, your squat, your second, your pressure third. Totally up to you, but let's get it done. All right, so I'm going to go with something kind of medium curl into a squat. Looks like this. Up and down. Let's get it done. 3, 2, 1. You can do a curl here and squat and here, or you can keep that hammer curl, palms in, up to you. I'm gonna add that hammer when I get to that second round. We're still getting low. If the squat doesn't feel right for you, you can just do the curl or squat. Tap out. And here it's just a little half squat. Right? Take your time. Back to basics here. Three, two, one. All right, here's what we got. Two curls, squat pulse at the bottom. So we're intensifying, but we're keeping what we got. All right, breathe. 30 seconds, core engage. I'm gonna go hammer curl for two. Squat pulse at the bottom. Three, two, one. Up for two. Keep them racked. Pulse, pulse and up. Right here. Up two. Pulse and drive. Up two and up. I know. Boom. Last one. Up for two. Pulse and up. All right, this is it, team. Last 20 seconds. You can do just a curl or you can do a clean, which is a little power squat and press. Looks like that. Yes. It's a power move. If that is not right for you, you just pick anything from those first two rounds and let's get it done for 20. This is it, team. In 3, 2. 22nd seconds. Only clean squat press. You don't have to rush it. We get some power, we get low, we drive it up to the ceiling. We get some power. Low and up. Yes, you can. Boom. Yes. Last one. Yes. Rest team. Set those weights down. Out of the way. Shake it out. All right. Hurt. Hurts so good. High intensity resistance training. Yes. Similar to metabolic resistance training. Metcon a lot of what we're doing, even some hit, Right. But different ways we can package it. It's not always going heavier, although I always encourage you to go heavy or at least try it. Let's stretch to the side. It's not always going faster, right? It's placement of our weights, it's movement patterns. It's work to rest ratio, right? It's how long are we working versus how long are we resting? It's how we circuit or set things, right? We superset or we cluster set. Like this was similar to. Right. So things like that, those are all things that can increase your intensity. Intensity. So as I will always remind you, you do not have to be jumping or running or increasing your speed to increase your intensity. You don't have to have a million different sets of weights to get progressive overload. There are so many things at play when it comes to challenging our body. And the important thing is to get that challenge right. And really, as I will always say, the most important thing is just challenging to show up. Show up and keep moving. That is what it's about. Listen, I could tell you all the different ways that I want you to be programming and getting sets and reps and increasing intensity and increasing your weights, and you should do it exactly this way. I could tell you all of those things. But if at the end of the day you don't want to keep coming back, it's not going to work, right? Consistent consistency is really what is going to keep us feeling good, getting stronger, building that endurance. So to me, that is the most important things. I know that there are a lot of trainers out there, there are a lot of training methods, and again, some of them are really great, right? Some of them are super gimmicky. But I'm here to tell you the truth. I want you to move. I want you to lift. I want you to get your heart pumping. I want you to do it in a way that works for you and in a way that makes you want to come back. That is what it's about. Keep showing up, keep moving and continue to be where you are today. So happy that you showed up with me. If you're feeling like getting an extra swing, you can add that in. You know, sometimes I like to get three in a workout, but we got that extra deadlift, so we got that hinge pattern. Please leave me a comment. Leave me a like, let me know how you felt about this workout. Check us out in the Body Fit by Amy app if you're not there already in the Body Fit Athletic Club. So many fun things going on. And don't forget to subscribe to my YouTube channel. Make sure you get some more stretching, flexibility and mobility throughout the rest of your week. One big deep breath in and out. You did it. That was your total body hurt with weights workout. Great job, everybody.