35-Minute Total Body Sweat & Sculpt with Weights: for Strength and Endurance! - SWEAT 2024 DAY 1

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body sweat and sculpt workout. This is a full body workout where we will use both dumbbells and kettlebells. If you have both, use them. Otherwise, just use what you've got. We're going to be alternating between some sweat cardiovascular rounds, some sculpt strength rounds, and then putting them together for sweat and sculpt. And of course, I'll give you lots of options to work to your level. Are you ready? Let's do it. Let's start with just a little march or jog, whatever you need to do to get the blood flow and get that energy up. Don't know if you're doing this workout early in the morning, maybe on your lunch break while the kids are napping, when you get home from work, before you go to bed, whatever it is. Sometimes, especially this time of year, we come in feeling a little low energy, right? And we know that once we start moving, we're going to get that energy up. We don't always know, but I promise you, a few minutes in, you're gonna feel that. So let's give our bodies a minute to get the blood flowing, get that energy up. And then, of course, we're gonna take this warm up into some dynamic movement patterns, a little bit of mobility work, and just getting our bodies ready to add the load. Let's go one at a time to the back. I always like to open up the shoulders and then to the front. Hopefully you're already feeling that energy. Let's take it to the back. Other side. And then to. To the front. Can we take those arms up to our eyes? Y's and T's, we're taking it up straight. I reaching towards the back for mobility, Y and then out for T. I want you to keep that core engaged so we're not arching right here. Keep the hips and the core and the lower body stable. Let's get two more just like that, stretching it up. I Y and T. One more. And now that we're here, let's take a side to side. Maybe open up those arms opening up the hips. Maybe reach down and up right through here. We got four, three, two, one. Walk those feet in. We're gonna squat it down. We're gonna roll that hip right here. You don't have to get super low, but again, just getting those movement patterns working workings in the way, working in the ways that we're getting everything working. Take it down, take it through, take it down, take it through. Two more. And here, last one. Let's hinge it right here. So I just want you to hinge down the front of the legs, drive the hips to the back, bring it up and pull. Hinge. Drive the hips to the back, bring it up and pull. Keep it going. And then if you want, we're going to add the inchworm to that. So we're walking it out. Watch me walk those hands out. If that's not right for you, you can stay up top or you can drop to those knees and walk it back. But we're warming up through the spine. My favorite moves. Right, Right through here and take it back and bring it up. Keep it going. Right here. Yes. One more. Let's hold it out here if we can. Let's get the core warming up right here if you can. Little rotation to the side. You can drop to the knee or you can stay on those toes. Knees or toes, doesn't matter. Just a couple each way. Yes, team, from here, can you walk one foot up? World's greatest stretch, big reach. Hold it here. 3, 2, 1. Let's switch our sides. Then we'll bring it all the way up. Hold it here. You can drop the knee down if you need to. 3, 2, 1. Walk that other foot up slowly. Round it up. All right, team, let's get into it. So here we go. We've got three different exercises in each little mini circuit. When we really think of our circuits, we have two circuits with three moves, but each move has three variations, if that makes sense. They're not all the same move. I'll talk you through it. Don't worry, it won't make sense. Let's bring those hamstrings up. So what we got is we have 30 seconds of a sweat move. But that sweat move is not going to be your traditional cardio. So not body weight cardio. We're going to use a weight, usually just one. And I'll give you low impact and sometimes some high impact ways to get it done. Then we will have a sculpt move that's going to be 45 seconds, where we focus more on that strength more back to basics, right? Then we will put them together. Sometimes it will be logically together, sometimes it'll be a little bit different. But that is our sweat and sculpt round. And good news, that one is 60 seconds. So it's like you get your own little bonus move in every round. Grab a second, quick second sip of water, you'll get breathers in between. And of course, you can always stick with back to basics, either your sweat or your sculpt, you don't have to put them together unless you want to. So I want you to go one dumbbell or kettlebell. I'm gonna go kettlebell. Here is our sweat move. We got 30 seconds. We're gonna lift with the knees, so grab it here, knee, and press. 3, 2. So if you've got a kettlebell and it's feeling a little too heavy, or if you got two dumbbells, certainly you can go to something lighter or you can just keep it here up to you. It's only 30 seconds, but you might feel a little better with a kettlebell or a dumbbell. Not super fast. I know it's sweat round, but it's going to get your heart rate up either way, so no need to rush the movement. Three, two, one. All right, team, now we've got 45 seconds of sculpt. Here's what we got. I want you to sit low. You're gonna sit low in the squat. Tap one leg in, take it out all the way up, in and out. Join me here. Here we go. 45 squat. From the low position. Tap it in, tap it out, and up. Keep that weight. If you got the kettlebell, it's that goblet position. You could also be racked with your dumbbells. Now you're gonna notice it might feel like your sweat. Round two, because your heart rate is up, that's part of the game, right? So this really is a hit workout, but an unconditional one, right? Trying to stay low, right? Down, tap in, tap out, drive it up. Down, tap in, tap out. Five seconds. Three, two, one. All right, team, give your hands a little break. Let's get prepped, because we got 60 seconds coming. Here's what we got. We're gonna squat, tap in, we're gonna come up and press if you want to add the knee. If you feel good adding the knee, you can. Looks like this. Squat, tap in, up and press, or squat, tap in, up and knee up to you. Don't let your brain get in the way. Sweat and sculpt together. You're gonna feel it. So if you need to take it to back to basics, go for it. 3, 2, 1. Squat, tap in, all the way up. Squat, tap in and up. Remember, you can add the knee if you want. Yes. And up. Keep it moving. Sit low, tap down there. Right? So you should feel both your heart rate and those legs burning and, of course, that upper push. Yes, you can. I know 60 seconds is a long time, so if you need to take it to just the squat or just the pressing, knee, up to you, but finish it out. Fifteen to go down. Did I mention it's no repeat and up? So once we're done with it, we're done with the last one. Burn. Yes. Catch your breath, team. 30 seconds to breathe. So as you can tell, I want you to tap it out, but I want you to get that recovery, all right? I know sometimes we feel like we have to keep it moving, but listen to that heart rate. It's up there, right? We're gonna get it with sweat, we're gonna get it with sculpt. We're gonna get it with sweat and sculpt. So spoiler, every move is a sweat and sculpt. So here we go, team. We're gonna take it to a lunge and a knee. Now it's up to you if you want to make it with dumbbells or not. You're gonna reverse. You're going to bring the knee up. If you'd rather just keep it body weight, you can do that as well. I'm gonna go dumbbells. We're gonna go right side, quick breather, left side. So I got two medium dumbbells, and we're gonna take it to lunge and knee. Right side for 30, left side for 30. You're gonna feel that heart rate again. Don't be alarmed if those first few minutes don't feel like cardio. I promise, by the time you get to the end, they will. Core engagement. Stepping back, hip distance. Here we go. Lunge it back. Same side. So if the balance is too much for you, doesn't feel good for you, just tap it in. You can even tap it back. Drive the knee up. Right, so full lunge or tap back and knee or just your lunge. Tap in. So many options. Right? Getting those legs working? Yes. You can breathe. Yes, team, last one. Breathe. Catch your breath. Let's get set up for that other side. We got 30 seconds. Again. Doesn't have to be fast. I know it's our sweat round, so your body, your brain is thinking cardio, but take it at a normal pace. 3, 2, 1. Lunge and knee. Right here. Drive it up. You're still getting low. You're still driving out of that front leg. You can hinge forward tiny bit. Remember, you can just tap it in. That's a better option for you. Or tap back and knee. Here's your mod right here. Here we go. Down and up. Keep it moving. Five seconds. Four, three, two, one. One. Catch Your breath team, set those weights down. We're gonna take it to a bent over row. If you only have one cavity, one heavy kettlebell, you can alternate between the two. If you have two dumbbells, we're gonna do a single double. So single, single, double. All right, it's 45 seconds. You can probably go a little heavier if you want. Let's get it done. Core engage. 45. 3, 2, 1. So here we go. We got right, we got left, we got together. If your kettlebell, you're just alternating, right? Squeeze. Pull the elbow up. Shoulder blades coming together. And here. Yes, you can. Single, single, double, row, right here. Single pull towards the hip. I love this new cue I discovered. As if you're trying to put the weight in your back pocket, right, not up towards the shoulders. Keeping that core engaged, staying lifted. I know we're not always thinking about it when we're using our arms. We want core working the entire time. And relax. All right, team, so this is it. Guess What? We got 60 seconds, but we're going to split it 30 and 30. So we're going to lunge, we're going to row. We're going to step up a knee. If the knee's not right for you, you just tap it in. If you want to just do the row or the lunge, go for it. But we got 30. Quick breather. We got 30. Sweat and sculpt. Here we go. Lunge, get low, drive it up. Balance, drive it up. So core is engaged. You're going to hinge forward just a bit to get low in the row, then drive up out of it. Remember, you can tap and knee or just bring the foot in without the knee. Yes, you can. I know. Last one. Drop them down. Shake it out. I know it's 60 seconds, but we're gonna give you a quick breather. Let's get ready for that. Other side lunge. Hinge it forward row. Step it up a knee. Right, Bring it up. Let's get it done. 30 seconds. 3, 2, 1. Lunge, row. It's row together. So if you got your kettlebell, you're just doing that one inside row. If you got your dumbbell, you're putting together right here. Yes, you can. Whoo. Breathe. Flat back. Right here. Pull them up. Drive up out of that lunge. You're still getting low in your lunge. You're not treating it. Balance right. Three, two, Boom. Oh, man. Shake it out. See what we mean, team? Sweat and sculpt together. 165. For that heart rate, grab a Sip of water, team. All right, good news. We're taking it to the mat. We're going to focus on some core and some upper. So this first circuit of these three combos is compound upper and lower together. Our next circuit, we're going to separate it out. We're going to have a lower body. We're going to have an upper body. We'll have a core. All right, team, so bring it down. I know it's sweat. We're gonna do that Mountain climber. If you want to keep it standing for 30 seconds, you can. If you want to take it elevated on a couch, a countertop, or on the wall, or you can just bring those knees in here to here, but join me on the mat. Lift it up. 30 seconds. Here we go. In, in. You can walk it or you can run it. Either way, I want you to be nice and steady with those arms so we're not here all over the place. We're not letting those hips go all over the place. We're driving the knees to the chest. Everything is lifted. You don't have to go super fast with it. I want you to think about that core doing the work while you push up through those hands. We got five, four, three, two, one. Stretch it back. All right, team, one dumbbell or two or one kettlebell. Watch me. We're going to keep to keep the weights close together. We're going to bring it here. We're going to do an over the top press. So what that means is we're going to isolate the triceps. We're going to keep those weights close, whether it's one or two, and then a little half circle across the top of your body. All right? I promise you're going to feel it. If you don't feel steady with that, take it to a regular. Just press up and down, but join me right here. Core engaged, weights together. Here we go. So bring that elbow down by one side. Take it up elbow down by the other side. So you can think of it like a little half circle, or you can think of it almost like a triangle. Up, triangle down. Elbows are your points and your two weights at the top. What you don't want to do is lose that core connection so you're not rolling. Think about the core. Bring it up, bring them down, bring it up. Feel the difference in that upper body, right? We're getting a lot of chest and chest shoulders, but we're also getting a lot of the back of the arms, a lot of those triceps. We got 10 seconds, team. And guess what? Surprise. This last one is one that's going to look a little different for your sweat and sculpt. But let's finish out that sculpt in 3, 2, 1. And relax. I love that one. Haven't done it in a long time. Set those weights to the side. All right. We're not going to try to put that and the mountain climber together. What doing we're are going to do is a climber and a plank press. If you're doing a standing climber, I want you to do standing climber press up to the ceiling. If you're down here with me, this is what it looks like. Knees or toes? Down, down, up, up. Four, three, two, one. Then you switch. All right, we got 60 seconds. Sweat and sculpt. It's going to be a burner for that upper body and that core and the heart rate. But you, you got this. Join me here in three, two, one. Here we go. Down, down, up. Climber. Four, three, two does not have to be fast. You're gonna get the sculpt, you're gonna get the sweat either way. 4, 3, 2, 1. Here we go. Down, down, up, up. 4, 3, 2, one. Down, down, up, up. If that feels like too much, drop to those knees. Take it here and you can do bird Dog or just do it from the knees for your plank press and then do it up for your climber. You do you. Maybe you want to keep it back to basics and just do your press. It's up to you. We got 15 seconds to go. Can you pick up your pace? We're back up top after this. Don't worry. 4, 3, 2, 1. Yes. Team, hang with me. Last one. Yes. 4, 3, 2, one. Stretch. Holy heart rate. I know. Grab a sip of water, team. We're bringing it up. All right, that was your full first circuit. If we're really going to think of it as two long circuits. I know. Next one's gonna go by quick. Here's what we got in between. Team. We are going to do a swing, but we're going to start with a deadlift. So dumbbell deadlift. And then you can keep that or you can do a kettlebell or dumbbell swing. So we're going 45 seconds with our deadlift. We're going to start with our sculpt, then we're just going to get our sweat. So here we go. Heavy weights, if you got them. One dumbbell, two dumbbells or one kettlebell. Your deadlift is just your hinge driving the hips to the Back up. And here. So get set. Pull that core in nice and steady. Three, two. Hinge it. Here we go. Deadlift. Bring it up. You guys know I often start our swings, or when we do swings in between circuits, we start with the deadlift because this is our prep move, right? Our swing is not a squat and it's not a raise, it's a hinge. Hinge just like this. And if the swing is not right for you, maybe you've never done it. Maybe for whatever reason, you're not doing it today. You just hang out with this deadlift. Deadlift is a great exercise. You can still get that power on the way up. And squeeze. Ten seconds. All the way up. Yes. Breathe. Ha. Three, two, one. And relax. All right, team, so set those weights down. You can keep that deadlift or take it to the swing. If you're swinging, you want something heavy. Either heavy kettlebell or dumbbell. Or two dumbbells for your skier swing. Right here. Your skier swing is here. Kettlebell or dumbbell. We're gonna prep it, Pop it up, let it drop. We got 30 seconds. They're on to that second circuit. It's going to go quick. Shoulders back. Wrap that core. Hinge it. We got it. 3, 2, 1. Power up, let it drop. Power up, let it drop. So you're locking out at the top, pushing into those feet. You're not going high with that kettle bell because remember, your arms are not lifting. They're just along for the ride. You can really use your voice to. And your breath, I mean, you know what I meant, right? To really get that power locked out of the top. Three, two, one. Swing and relax. Pedal those feet, team. Quick sip of water. I want you to grab some medium dumbbells, cuz we're going into round two. Here's what we got, team. While you're catching your breath, we're going to start with one dumbbell and we've got a version of a jumping jack. Up and out. Right? Up and out. If you want to take it here, you can put something light with that dumbbell. If you want to keep it grounded, you can, but you're going to keep that weight close to your body or keep it totally body weight. Then we're going to take it to a reverse fly with the bicep curl. Then we're going to put a version together. So all upper body sweat and sculpt. We've got our pull muscles working here, so let's engage that core. Oh, no, just one. Right. 30 seconds. Out and up. Out and up. You pick your speed, whatever you can do safely. Get that heart rate up with the sweat. Here we go. Up and out. We're up and out. If you're doing doing the full jack, you can also just do it up cuz maybe it feels a little better. But I promise you're going to feel those arms. We're getting upper body push on this one. We got upper body pull on our sculpt. Keep it small, keep it close to your body, right? Take it. 5, 4, 3, 2, 1. All right, team, so roll those shoulders. Here's what we got. 45 seconds, sculpt, you're gonna hinge, reverse fly. So it looks like this starts to feel too heavy. Bend those elbows, then back down, Come up bicep curl. 45 seconds, sculpt in 3, 2, 1. Here we go. We've got your fly. Bring it up and curl. So yes, we're getting a little bit of that hinge, cuz we got that coming up too. And here, take it down, up and here. Breathe. I know it's a little tricky. We want medium dumbbells with this here and up. Yes, you can flat back, zip up that core. Not rushing, especially with the curl. Come all the way up. Yes. One more. Breathe up and. All right, team, give your hands a little break. I want you to watch me. We're gonna keep that going with our jacks, right? So we're gonna hinge, tap out with a fly, tap out with a fly, tap out with a curl, tap out with a curl. If that's too much for your brain, don't sweat it. Literally, don't sweat it. Just pick. You can either do your jacks, you can do your fly and buy, or you can pick whatever feels good for you. Let's do it. 60 seconds, here we go. You're taking it out, you're taking it out. Bring it up. Let's go. Hammer curl, hammer curl. I don't want anybody jumping on this one. It's a low impact sweat. So we get that sculpt right through here. Take it here. Fly and fly. Work those back muscles. Tap and tap. I feel you. Hope you feel that heart rate. If you want to mix up your grips a bit, you can. And breathe. Here we go. I'm going to go front grip for this fly and then hammer grip. Oh, I'm taking. Taken. Didn't mean to take that out, right? Step it out, step it out. Turn it in up. Don't pull up too fast. All right. Slow and controlled hinge. Tap it out, tap it out. Burning arms right I know. That's what we want. One more breathe. Tap and tap. Yes. Yes, team. Catch your breath. Weight to the side. Shake it out right. All right, team, true sweat move. You can go body weight. You can do our body weight sweat. You got a skater right through here or one weight, maybe one dumbbell and you can go side to side. It's up to you, but we got 30 seconds. I might do half and half step. Cross behind. Here we go. Go. Cross behind, cross behind, cross behind. Now again, if you want to get a little bit of core and upper right through here, keep it close. If you want a little bit more lower. But don't worry, it's coming. Cuz that's what this is. You can take it a little lower or if you really want to get that power and that cardio, no need to use the weight. All right, we're here, team. Yes. 5, 4, 3, 2, 1. Catch your breath. Here's what we got. We're doing a kickstand deadlift. You know what, we love it. So I'm gonna go with two dumbbells. One foot forward, one foot back on those train tracks. But it's not back very far. And we're just down in the front. Up and squeeze. We're gonna go 40 seconds, right? 40 seconds left, and we'll put a version together. All right, Core engage. Remember, it's your regular deadlift. So if one side feels not right, just take it to your deadlift. Here we go. Kickstand up. Drive it up. Watch what I'm doing here. I'm driving the hips to the back. That front leg is getting that slight bend and then lengthening, but my back leg is pretty much staying in place. Place. I was just talking with one of my elite clients. We were doing a video form check and her back leg was wanting to push down. So what I want you to do is take it here up and squeeze right here. Front leg is really taking the weight, keeping those shoulders pulled back so your back stays flat. Of course, as those weights come forward, they're going to come forward a bit. But the main thing we want is that you're not rounding in your back. Last one. And breathe. Give your hands a little break if you need it. A little stretch. 15 seconds. We get the same thing. Other side. All right, we're almost there, team. I promise. Here we go. So we're taking it here. Core engage. Kickstand. Let's do it. Stand it up. Yes. Kickstand. True sculpt, right? We had that sculpture sweat that skater really getting that Heart rate up. And then we take it here. So you can probably guess, when we get to our sweat and sp, we're going to do a curtsy, lunge into a kickstand. We're going to split it up right and left for 30, so it won't be a full 60. Don't worry. Drive it up. Yes, you can. And up. 10 seconds. And breathe. Keep it moving. Boom. 3, 2, 1. And relax. All right, team, so set them down. Give your hands a break. Watch me. We got 30 seconds, right? 30 seconds left. We're gonna go curtsy, stagger. Deadlift right here. Get low. If you're feeling spicy, you can add a little clean, lean, or a curl. I know those biceps are tired, but you can do your deadlift, curl it up and curtsy from here up to you. We got right side, left side for 30 each. Let's do it in 3, 2, 1. Here we go. Deadlift. Cross it over. Yes. Kickstand and curtsy. So sweat and sculpt again. If you're feeling fancy, you can add that clean. Take it here and curtsy back down. Yes. Doesn't have to be a clean. Can literally be biceps. Yes, you can. Five seconds. Four, three, two, one. Shake it out. Get ready. Other side. Then we're down on the mat. We're going to finish strong. Catch your breath. Heart rate, it's up in 3, 2, 1. 30 seconds. Kickstand and curtsy. Yes. Kickstand. Yes. Team, if you want, take it here. Breathe. And here. Boom. And up. Yes. Legs. So we got that arm burner, we got the leg burner. 3, 2, 1. Shake it out, team. All right, weights to the side. Little stretch right here. Meet me down on the mat. Let's finish it out with this core. Here's what we got, team. We got our sweat. We're starting here. We got our plank jack. You're going to go out and in. You're going to rotate to the side. Out and in. Rotate. It's 30 seconds only if you need to. You can tap and tap. Rotate on your knees. Tap and tap, or just take it. Plank jack standing. 30 seconds. In, three, two, one. Here we go. Out and in. Rotate. You can do two jacks if you want. Rotate. Yes, you can. Stay strong. Remember, just like we talked about with the mountain climber. Strong and solid in that upper core. Working nice and stable. And then we get that movement through the legs, and then rotation for the core. Yes, you can. 3, 2, 1. Relax. Stretch it back. All right, down on your back. Team, let's isolate the Core. All right, no weights needed. We're going to do a bicycle, but here's what we want. Inside knee, knee. And then you're going to push for two. So you can either push hand into knee or you can push elbow into knee. They're pushing against each other. We got 45 seconds of that alternating. Hold that push, then release. Not rushing. Hands behind the head. 3, 2, 1. So 3, 2, push in towards each other. Feel that burn? 3, 2, push in towards each other. If you can't get it with your elbow, that's okay. Just push here. Three, two, push. You're gonna feel inner thighs too if you're modifying. You can just do knees right here or that bridge, but let's keep it going. Three, two, push. Yes. Three, two, push. Yes, you can. Three, two, boom. Three, two, yes. Five, four, three, two, relax. All right, team, so we're going into that sweat and salt. Here's what we got. Three, two, one. Roll it over. Lift it up in the side plank. Slowly back. Three, two, one. Roll it over. Take your time and lift. So no need to rush. I don't want anybody to feel all over the place. It's 60 seconds. We are so close to being done. Let's finish out that core in 3, 2, 1. 1. Here we go. Bicycle for three. You can hold that push, then roll to that side. Lift it up. Back down slowly. Back to here. Other side. Three, two, push. Roll and lift it up. I know it's a little tricky, so if that's not right for you, you can just go right to left or you can just do the bicycle or the bridge. Whatever is better for you. Right here. Three, two, one. Bring it up. I know, team. Burn in those abs. Push. Bring it up and down. Right here. Push. Yes. Burn. Push. I think we got time for one more. Abs on fire. Yes. And relax. I know some of you are short on time, so if you need to be done with this workout, that is okay. Grab some water. Make sure you get a quick cool down. If you're able to hang with me. We only have one more move actually, and we going to take a kettle bell swing as your bonus move. I know that's not. Not something I do a lot, especially at the beginning of the week. But since these workouts for this month's challenge are a little bit shorter, we're just going to go with the swing team. So if you can hang with me for one more 30 second swing, I want you. That core should already be feeling it. So everything lifted and in. Roll those shoulders. We got 30 seconds to finish it strong. I hope you're feeling it in this workout. I know I am. Let's do that hinge. You can keep the deadlift if that is right for you. And then we are cooling it down. Shoulders back. Here we go. Prep it. Three, two. Deadlift or swing. Power up, let it drop. Power up, let it drop. Yes, team. You got this all the way through, right here. Drive it up. Up. Let it drop. Push into those feet. Lifting, locking, loading sounds right. All the way through. Three, two, one. Swing and relax. Pedal those feet, team. Of course, if you need more of a cool down, get it on your own. We're going to keep it pretty quick here, so hang out. Pedal those feet, relax your upper body. And if you feel like you need another swing, go ahead and get one. Or you can grab any of my 10 minute quick hits if you want a little extra. Always trying to keep things effective for you. But short. I know a lot of us don't have a ton of time. Most of us, right. But sometimes we want to get a little more. Take those arms up. Right, right through here. Thank you so much for being here today. Please let me know how you felt in this workout. Do you like this format? We got a few sweat and sculpts of different varieties on the channel, but let me know. I love hearing from you. How are you feeling? Don't forget to like this video. Subscribe to my YouTube channel so we can reach more people. And of course, check us out on the Body Fit, Amy Body Fit by Amy Ab and the Body Fit Athletic Club. Little hamstring stretch right here. Thank you so much for being here today. I know I'm feeling so much better than when I started and I hope you do too. A little stretch. Make sure you get some water, make sure you hydrate and make sure you get some more stretching on your own. Remember, our mobility and flexibility is so much more than just what we get in our workouts. Cross those arms. Let's get one big deep breath here. In and out. You did it. That was your total body sweat and sculpt workout. Great job, everybody.