35 Minute Total Body Limitless with Weights for Strength & Toning - LIMITLESS DAY 1

Hey, everybody. I'm Amy from Body Fit by Amy. And this is your total body limitless workout. This is a full body workout, working with both your dumbbells and a kettlebell. If you have both, use both. Otherwise, just use what you've got. Of course, I'm going to be giving you lots of different options to work to your fitness level. So listen to your body. Are you ready? Let's do it. Let's go ahead and start by moving your body right through here. Start with a jog, whatever you need to do just to get the energy up, shake everything out. Let's try to get both our bodies and our brain centered so you can roll through those shoulders, keeping it where you're here with me in the space. All right? Try to let go of whatever may be causing you stress, whatever happened in your day, whatever you have on that to do list, let's just let it all go and be here right now. Let's open up those arms nice and wide right through here, big stretch. Open up your chest. And then we'll add a little side lunge or just shifting to the side right through here to open up the hips. If you want, you can add a little movement to it. So this warm up, we're going to keep pretty short. The goal is to get the blood flowing, get the heart rate up, get our body's temperature up to an optimal level to be working out and to be working in the movement patterns that we're going to be using, using in today's workout that we'll be adding weight to. Let's take it up right here, big Y. And then a hinge. Drive those hips to the back here and then hinge looks like this from the side. As always with this workout, you will have lots of options. In fact, the structure of our workout today is going to involve two rounds where your second round, we're going to test those limits, right? Take it flat, back down, and then round it up. So of course, your first round is going to be back to basics. Your second round, I'm going to give you an option to take it up if you are new, new to working out, if you're a beginner or maybe you're getting back into working out. Let's roll those shoulders here. You can absolutely just keep it with back to basics like you do in your first round. Otherwise, if you want to try it or you want to take it up, go for it. Let's take it to a little squat right here and roll our hips. I will be reminding you to be where you are today. So that is where you are in your fitness journey and just where you are and how you're feeling today. Right? Take a break. If you need to take it down, if you need to drop the weights, you do it. The most important thing, you showed up today to move your body. All right, team, let's tap it back right here. Open up those hips and then drive it up. Sit like you're sitting in a chair. Wait here. You need to take it low. That's okay, too. Or body weight. Here we go. So 40 seconds. Working on that good squat form. So back to basics. Why do we love a squat? Because it is so functional. See, there's my core working, right? A little bit of balance. We do it all day long, getting in and out of our chairs, up from our desk, from our bed, whatever it is. And we're working that entire lower body. But when we do this goblet squat, holding it here, you can tell our core has to engage. Our heart rate gets up a little more, and we're getting those arms. So make sure you keep your shoulders back, chest open. We got five seconds. Breathe. Three, two, one. Not so bad, right? 20 seconds to breathe. You can take that kettlebell down if you want, but watch me here. We're going to take that kettlebell to a rotational press. So a little turn of the knees and the hips press. Bring it back to center. Press back to center. If you don't feel like turning, just press straight up. Core engage. Lots of upper. Here we go. So up and in right here. Slow and control. You can pick up your feet if that feels better for you. Or again, you can keep it straight up to the center. Up and down. Right here. Yes. You should feel that heart rate staying up. You can either have one dumbbell or two if you're working with dumbbells. Right here. Take it up. Feel that core as we rotate. I love finding ways to sneak the core in. Sneaky core. 3, 2, 1. And relax. All right, team, onto our core. So we're taking it on our elbows in a plank. We're just gonna hold. If you want, you can take it on the wall, you can take it in an incline, or you can be on your knees. But go ahead and join me here. So either on your knees here or knees here or toes. We're gonna go ahead and lift it up into that plank. Here we go. So you're holding here. I want you to be thinking about several different things. Obviously, your core. So zip up that core. A little tuck of the pelvis. Imagine that you' your hips towards your rib cage, and then within that, I want you to tighten out those legs and those glutes. If at any point you need a breather, you're feeling your back, just drop those knees, then come back into it. Everything is in nice and tight. Really lift. And again, really think about. If I were to check your quads or your glutes right now, they would be totally contracted. So that's going to help you keep that core contracted, Keep that pelvic floor lifted. In three, two, one. There it is, team. All right, now we're adding on just a bit. Second time, all the way through. We're going to add on. So with that squat, we're holding it here. You're going to squat and then you're going to go into a curtsy lunge. If that is not right for you, just keep the squat. You can also tap back, but let's get it done. 40 seconds. Here we go. Squat and curtsy lunge right through here. Sit low and back. Take your time with it. We're not rushing, even though we're adding on for intensity. You don't have to rush it. If the balance doesn't feel good for you on that, just keep it with the squat totally fine. You can also just tap it back. Maybe you can get full range of motion on the squat and then tap back, working in that transverse plane. Right, so twisting just a bit, which again, will get core. We'll work those single leg movements. Three, two, one. Right. Feel the difference. Pushing those limits. Here's what we got, team. Watch me here. We're gonna take it across our body. We're gonna split this 20 seconds. In 20 seconds, we're gonna do a little chop, but think of it as a cross curl. Hip to shoulder, and then press all on one side. Let's do it. 20 seconds. Here, here. Press. Take it back here and up. It's only 20. And then we'll switch our sides. If you want to just do the press straight up, go for it. It's your workout. You do you. Let's switch our sides right here. It's a little chop across or cross curl. So we're getting those biceps right. Cross up. Yes. Up, up. Boom. And breathe. Five seconds. Last one. I don't know about you, but I'm feeling core this entire round. Speaking of, let's take it down to that plank if you want. Now we're gonna do a little dip of the knees. So we're here. You're either dropping them down here or dropping them to the side, side, or both. Join me here. It's 40 seconds. You can just hold or add the knee dip. Here we go. Down and up, side and up. I love adding these dynamic movements because we get that core working for stability, right? That's our hold. So stay lifted. But then we add that movement. Right again, that rotation in our spine. So when we're working our core, we want stability work, just like holding a plank. But we also want this active core training, training our abs. We got five, four, three, two, and one. All right, team, so a little surprise for you. In this workout, every round, which we only have a couple circuits, is going to finish with its own bonus move. Yes, I said it. Get excited. It's going to be 60 seconds, and we're going to be putting two of the three together. So watch me here. You can keep it back to basics with just your squat, just your lunge, just your press, just your plank. We're going to take the plank out of it for this one, but watch me. We're going to do that squat. We're going to press it across, we're going to take it down squat, press it across. So high heart rate. We're gonna get a lot of things working, and then we'll get a breather. So take it right here with me, Kettlebell in the center. If you want to just do the squat or just do the press, that works, too. In three. In two, one. Here we go. Down and press right here. Down and up. Yes. You can get low, press high, down and up. Boom. Did I mention this one is a little bit longer? We're going 60 seconds. So if you're a beginner, if you're new to this, we're at that halfway point. If you need to take this down to one move or you need to take a breather, that's fine, too. It's a little bit longer. This is where we really test our limits. Not overdoing it, but pushing through. We got lots of lower body, lots of core as we rotate, lots of upper push, but also those biceps working by holding that goblet squat. Right? Three, two, one. And relax, team. Grab a sip of water. Guess what? We're gonna get some swings in just a minute. How are you feeling? Right? Feel that in your heart rate. Feel that in your body. Limitless. You got this. Grab some water. Let's take it back. We're gonna go to some swings. We love swings, right? But if you've never done a swing before or you're new to this, I want to give you the option of a deadlift, just a straight up hinge. So grab a heavy kettle bell or one or two heavy dumbbells. We're going to start with a deadlift. I like to start with that for everybody because we get our bodies in that hinge pattern, right? Driving the hips to the back, soften in the knees, flat back. Stand up straight. So we're going to go 30 seconds, and then we'll take it into our swing. Let's roll those shoulders back, hinge in here. Kettle bell or dumbbells in the center. Stand up straight. Here we go. Drive it back. Soft bend in the knees. If you're feeling like you're rounding your back, you can always bend the knees a little bit more. But I want you to really think about pulling those shoulder blades back right here. Down and up. Yes, and up.5 seconds. Getting a feeling. Go for that hinge. Strong lower body movement. Last one and boom. All right, team. So you can keep with that if you want to try the swing or if you're comfortable doing a swing. We're going to take it like this. We're going to drive it back, drive it up with our lower body. We are not lifting with our arms. We're getting the power here. All through here. Locking it out. Stopping it about here. Letting it drop. Lock it out, let it drop. 30 seconds, then we're moving on to circuit two. So two dumbbells, ski or swing. One dumbbell or kettlebell in the center. You do you deadlift works, too. Take it here, shoulders back. Prep it. Three, two, power. Drive it up, let it drop. Drive it up, let it drop. When I say drive it up again, it's lower, body loaded. I'm not lifting with my arms. I like to say arms are along for the ride. They're getting the work, but they're not doing the work. My posterior chain, my glutes, my hamstrings, my back. Pushing all the way through into those feet. Drive it up, let it drop. Yes, team, we have 5, 4, 3, 2, 1. And relax. Take it right here. Pedal those feet. Catch your breath. All right, team, so catch your breath. Circuit two. We're taking it with those dumbbells, so grab some water if you need it, but keep your eyes on me. We're gonna start with a good old curtsy. No regular lunge. We just did our curtsy, right? So regular lunge right and left. So you have options. You can drop it down to here. That's what I'm gonna do. Reverse lunge. You can take it stationary lunge. Or split squat. You can take it forward, lunge if you're into that, but you can also just tap it back. So heavy dumbbells if you can. If you need to keep this body weight, that's okay too. Shoulders, back, core engage. Feet shoulder width apart. Here we go. Lunge it back, drop it down and bring it up right here. Drop it down. Core stays engaged. Pushing through that front heel. So even if you're not getting as low, even if you need to reduce your range of motion for a tap back, watch how that front leg is still working. You're keeping it stationary totally fine. Maybe this is better for you for balance. Take it here, drive it up. 15 seconds. Then we'll give our hands a little break and we'll get that other side and up right here. Down. Boom. Three, two, one. And relax. If your hands need a break, set them down gently. Shake it out. We're gonna get the exact same thing. Other side. So again, you figure out what you need. When I say hip distance, train tracks, not here. With that tightrope pushing through that front heel. Bend your knees to grab those weights. Let's get it done. In three, two, one. Drop it down. And bring it up. Drop it down, drive it up. It's crazy. I feel such a big difference in my heart rate and in my leg burn. Just going for my tens to 15s, right? So remembering you're stronger than you think. Especially when with these big muscles in our lower body and our big upper push and pull. I know it's tempting to want to go light, and if you're new to this, you're getting back into it. I want you to, but challenge yourself. As you get stronger, you're going to feel it more everywhere. Not just in your muscles, but in your heart rate. 5, 4, 3, 2, 1. Boom. All right, team, set those down. If you need it, we're going to take it to a bent over row. So shoulders back, core engaged. You can be staggered here or here. We're gonna pull those elbows up, weights to the hip and bring them down. Bend your knees together. Core engaged. Hinge it. Here we go. Up. Use this time to catch your breath. I know those lunges tend to be high heart rate. I know they are for me. So catch your breath. Breath on this. Pull the weights towards the hip. So if you're trying to put them in that back pocket, right, your elbows are coming up and in, but you don't have to come up super high. I just want you to squeeze the shoulder blades in. Think about those big muscles down Your spine again. These are strong, too. 10 seconds. Don't forget about your core. What is your core doing? Engage. 5, 4, 3, 2, 1. Meet me down on the mat. Set the weights down carefully. You don't need them for this. My legs, we're gonna take it into that dead bug. Now, if you need to do a standing dead bug, you're just gonna do a little march. Or you can just do a little march from here if you're able. Watch me here. We're gonna pull everything here. We're gonna extend opposite arm, opposite leg. I don't want you just going through the motions. Let's think about wrap that core. Pulling everything in tight as we extend opposite arm, opposite leg. Here we go. Take it out. Breathe it in. Now, what I love about the dead bug is you notice we're not flexing or extending in our spine, right? We're stabilizing again. That's why we need that movement and the stabilization work. As you're bringing the knee in, try not to bring it in too far. Feel the difference when you stop it. A little bit shorter. And really think. Tuck that core in, right? Hips to ribs. Button up that rib cage. 10 seconds. When we add on, we're gonna add some triceps to this, and I think you're gonna like it. Three, two, one. And relax. All right, team, back up onto your feet. We're adding on. Let's test some limits here. All right, team? Team. So watch me here, because this one's a little tricky. You can totally keep just your regular lunge. And if you're a beginner, I want you to stick with that if you can. We're gonna lunge. At the bottom of that lunge. I want you to hinge, push up out of it, step up out of it so often, we'll do a lunge, and then we'll do a hinge at the top. We're reversing that. We're doing the hinge from the bottom of the lunge, which means you gotta have a lot of lot of core control. You got to have a lot of have a lot of control in that front leg. You know, when I can't talk. We're working hard, all right? But if that is not right for you, totally fine. Just keep your lunge. We got 40 seconds. Here we go. Lunge it down, hinge it forward, bring it up and up. And if you really need more stability at the bottom, it's going to make it tougher in some ways. You can drop the knee to the ground, do the Hinge from the ground. Woo. Then drive it up. Right down, down, up and up. You pick. Do you want to have more balance here? You're still going to feel it. We're going to have a little tougher for that leg right here. Yes, you can we get one more down hinge. Bring it up. Give your hands a little break if you need it. Bend your knees to drop them down. Ah. Did you feel that glute, those hamstrings? I know I did. Let's get it done. All right, team, so here we go. We're dropping it down. Drop it down. In and up. Let's finish out this lunge sequence. Grab those weights. Lunge and hinge or just your lunge? Let's get it done. In 3, 2, 1. Take it down, hinge and up. Take it down, hinge. Now, notice as you're hinging, you're still keeping those shoulders pulled back. I know it's a little trickier from that low position, but what I don't want is this. Right, so keep those shoulders pulled back. Remember, if you need to drop to the floor. And up. Yes, team. Boom. 10 seconds. I can't tell which one I think is harder. And breathe. 5, 4, 3, 2, 1. Shake it out. All right, team, to our row. Now, of course, you can do that traditional row from here, just like you did before. But if you can, we're going to take it to that plank row. So you're in a plank position. Two dumbbells are one. I like to have one between my hands and take it here and then here. We love this move because we have to pull from the floor. You can do the same thing from your knees or again. Just keep it standing. Keep it back to basics if that is better for you. Here we go, team. Zip up the core. Here we go. Row. Steady. Plank. Those things we talked about in that plank. In our first round of really tightening out in our legs and our glutes, I want you to think about that from this position as well, especially as we're lifting. Yes, you're gonna get a little movement here or there, and that's okay. But that's going to help you really stabilize in that core while you do the row. Go and pull with the back. Lots of things working in that upper body. I know. I feel it too. Make sure you're not dropping. Tighten it out here. Lift up in the core. 5, 4, 3, 2, 1. All right, team, so we're down. I'm gonna grab my lighter dumbbells with this. You can have one dumbbell or two, we're taking it to triceps, hips. Go ahead and join me on the mat and watch me here. If you're working with one dumbbell between two hands, you're just going to do a little here to here, so your dead bug with your lower. If you're able to work with two, we're gonna go opposite arm, opposite leg. Don't overthink it. You could also just go here. Find what works for you, and if that is not right for you, just take it. With the dead bug or just with the tries. Call core Engage. Bring it up. Here we go. I know it feels like a lot of parts, and sometimes our brains, especially at this point in a workout, are like, wait, what? So don't overthink it. You may decide you want more of that tricep burn, and you want to go to one leg, two arms, or you may decide you want to just do one or the other. I know. I feel it, too. Breathe right through here. Feel how it pulls on your core. Still keeping the shoulders down. We got five, four, three, two, one. Yes, team. All right, I want everybody to hang out on the mat with me because here's what we got. Team. Remember that bonus. This move, we are going to get 60 seconds of a plank row into a lunge. Let me give you a few options while your brain is thinking about what that means. So here's the move. You can take it right here. Row and row, step it up and step it up. Or you can do all of that row and row, then just step up. With no weights, you might find you're pulling with your back. So just step it up. Otherwise, you can just do a lunge and a row at the bottom. Take the plank out of it or take the lunge out of it. Makes sense, doesn't matter. Just move safely and effectively, but in a way that's good for you. So plank, row, step it up, lunge, and then you'll switch your legs. This is probably the one you guys are going to talk about in the comments, and I look forward to it. We got 60 seconds. Bonus move of circuit two. I want to give everybody a chance to get into it. You can do this all body weight, too, if you want. Go ahead, get into that plank. 3, 2, 1. You got row right and left. If you want both. Step it up. Boom. Take it back down, walk it back. You got your row again. You got your row. Step it. Other leg and up and take it down. I know. Take it here, take it here. Remember, you can just do body weight that might be a better option. Right up to you. Take it up, take it up. Don't overthink it, and don't rush it. Take your time with these moves. It's a lot of parts, right? Step it in, drive it up, take it down. See how we're getting that lunge and that hinge and that plank and that row. Boom. I think I'm moving down my mat. Yes, team, we got it for 3, 2, 1. Relax. What was that? I know my heart rate got way up on that. Catch your breath, team. Set those weights to the side. How are you doing? Are you as sweaty and as out of breath as me on that one? I hope so. Listen, guys, listen. However you're feeling right now, take it in. Use that energy to get through one more really quick circuit. Both after we do some swings. So let's get ready for a swing. All right, guys, so this time, no deadlift to begin with. We're just gonna go right into that swing. I want you to give yourself a second to let that heart rate come down. If you want to keep the deadlift, you can. If you want to do the swing, either dumbbells or kettlebells, you can. It is up to you either way. Let's get ready to get that good hinge pattern. If you're swinging, you're going to drive it up with power. Let it drop. If you're deadlifting, you're gonna bring it up with power and hinge it down. 30 seconds, then we got one last quick circuit. I promise it's gonna be quick. Shoulders back. Core engage. Get set. Prep it. Three, two. Eyes up. Power, let it drop. Power, let it drop. So you're powering it up. You're locking it out at the top. Remember that kettlebell does not have to go higher than chest level. And if it's heavy enough, you're not going to want to zip up that core, push into the feet, lock out those glutes, those hamstrings, your hips, and your knees. Drive it up, let it drop. Yes. You got this, team. Four, three, two, one. Swing and relax. Right through here. Pedal those feet. Catch your breath. All right, team, so if you're someone who's short on time, you can end it there. I like to sometimes give you a bonus circuit as your last circuit. If you have time to get it, please hang with me and try it. Otherwise, if you're short on time, you need to go get some stretch and get some water, right? I know some of us have a shorter time frame. This last one is going to go by quick, it is only two moves, and then we'll finish with a bonus swing. All right, team, so go ahead and grab your dumbbells. To start, we're gonna take it in a plie squat. Then we're gonna take it down for a press with our kettlebell. Then we will add on some upper and some core to that. So we got 40 seconds. Your plie squat is here. You're just dropping low. Squeeze it up and through. I want you to think getting low for that lower body and lifting up through the inner thighs, through the core, the pelvic floor, shoulders, back, weights or no weights. Up to you. Here we go. Drop it down, squeeze it up. So on the plie squat, I really like to rest my weights right here. Another great option if you can get low, is to drop them down right there, making sure that when we do that, I'm still keeping my chest open, right? I'm not taking it to a hinge. Right through here. Take it down. Squeeze it up through the center. I know we got those lunges. We got that regular squat to curtsy, and of course, we got those swings. Yes, team, breathe all the way through. Five seconds. Four, three, two. Join me on the mat. All right, one heavy kettlebell, heavy to medium. We've got a close grip press, so if you have your dumbbells, one or two dumbbells pushing up straight. So we get triceps, and we also get upper body push. Join me down on the mat. Core engaged. If you want to take it standing, just do a regular press right here. Here we go. Up and down. Things I want you to think about, obviously, that upper body is working. Use this time to catch your breath, but keeping the those elbows in tight and pushing in to that kettle bell, right? Or if you have your dumbbells just keeping them in tight, you're going to feel the difference, right? It's not just your regular press, as in bench press. We're also really activating the back of the arms and the tries. Then we're going to add some core to it, and I think you're going to like it. We're going to finish it out strong. Breathe. Five seconds to go. Speaking of core, make sure it's engaged. Four, three, two. And relax. All right, team, back up onto your feet. I told you it was quick. Let's add some biceps to your paa. So two options. You can just do the paa, you can just do the bicep curl, or you can drop it down and curl it up. All right, weights either in the center or to the front? 3, 2, 1. We go down and up in center to the front. Breathe. Right here. Yes, you can. I know. Take it down. Bring it up. Yes, team. Just the paa or just the curl is fine. We got some biceps with a lot of those goblet holds and our chops in our first circuit. Why not get a little more along with the legs? Breathe. Pushing those limits. Five, four, three, two, one. Yes, team. You got it. Join me down on the mat. Right through here, team. You got that close grip? Press what I want to add, if you want. You got it. You can always keep it simple with just a bridge for that core. But if we can, we're gonna push. We're gonna go little bicycle. So you can just do the legs like we did with your dead bug, or you can push and bring it here. Push and bring it here. Totally up to you. The bridge is fine too, but let's put them together, finish out this round. 40 seconds. In three, two, one. Here we go. So up and down. Take it up. So as I'm doing this, I'm dropping my elbow to the mat. Watch me here, so I get that nice clean twist. Bring it up and bicycle up and here. Yes. Boom. Boom again. If it's better for you to be here, take it here. Think of it very similar to what we just did with the dead bug and the triceps. Breathe. 5, 4, 3, 2, and 1. Yes, team. All right, no need to try to put all of that together. But here is what we will do. We will finish out with one more swing. I know normally you would have a bonus move at this point. Not always, but often, especially at the beginning of the week. But let's make our bonus move. Just one more swing. Woo. I'm feeling those arms. I don't know about you. One more swing to close it out. We're only going 30 seconds. Then we'll get a quick little stretch. I hope you're feeling it all over in the best ways. I know I am, man. All right, team, are we ready? Let's take it right here. Wrap that core. Remember, you can keep the deadlift. You can take it to the swing. What are you feeling in this moment? What do you need in this moment? Take what you need and finish strong. Push through with me for only 30 seconds. We're gonna hinge it here. Get set. Nice. Good form. Shoulders back. Here we go. Three, two, power. Let it drop. Let it drop. This is it, team. You can do it. Cool down is after this quick little stretch and you're on your way. And you can be so proud of the work that you did today. Drive it up. Lock it out. Push into those feet. Power up. Connect with the core. Shoulder blades back. Remember, you're squeezing those armpits, but you're not lifting those arms. We got five, four, three, two, and breathe. My favorite bonus move, right? Just one more swing. But you know, I love to get really creative with bonus moves as well. Wherever you are, hands either on the kettlebell or floor or right here. Just pedal. Get a stretch through those hamstrings. Right, team, bring it. Hands right here. Just that standing cat, cow, roll through. We're going to keep this stretch pretty short, so get some stretching on your own. And of course, I want to hear from you. How do you feel? Take it up right here. Stretch it to the side. How did you feel with that? Right? Did you feel strong and capable? I hope so. If there were things that felt hard, remember it's hard because you are working hard. I'm going to always remind you of that. It's not hard because you can't do it. It's hard because doing it. If that felt easy, great time to up your weights and keep pushing yourself. Keep challenging yourself in the ways you know how to do. If you can, hand on the wall, little quad stretch. If that's not right for you, just tilt that hip forward. But if you can, grab it here. No matter how that feel, how that felt. Again, I can't talk. Must be a good workout. Let's get that other side. I hope that you're feeling energized, that you're feeling strong, that you're going to end this workout feeling better than when you started, knowing that you are better than when you started. Thank you so much for being here. Please leave me a comment. Leave me a like, let me know what you thought of this workout, how you're feeling right now, and of course, don't forget to subscribe to the YouTube channel. That helps me get more people moving in a way that's good for them. And check us out on the Body Flight by Amy app in the Body Fit athletic club. And check out Body Fit Elite if you want to work with me personally. Let's get one big, deep breath in and out. You did it. That was your total body limitless workout. Great job, everybody.