36 Minute HIIT with Weights SWEAT Day #1

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your sweat hit with weights workout. This is day one of your sweat challenge. In this workout, we are gonna work your entire body for strength, cardio and mobility using either a set of dumbbells or a kettlebell or both. If you have both, we'll alternate between circuits. If you don't, just use what you've got. We are gonna have a back to basic strength strength round, followed by a compound sweat round, followed by a hit round to really get that heart pumping. But don't worry, you will have lots of options to work to your fitness level. All you need for this workout are your weights and a mat. Are you ready? Let's do it. Jumping in with a quick warm up. Go ahead and join me. Just moving your feet and your body, whatever that means. Rolling the shoulders, marching it out, jogging it out, shaking it out. Anything to get the blood flowing and get ready to sweat. Let's take those arms bigger right through here and then to the front all the way through. We're gonna get it done today using our weights. Let's go one at a time. Of course, if you need more of a warm up or a cool down, please get it on your own. You can check out my extended warm up or extended core cool down videos in the description below. Let's take it right here. We're just gonna reach down the front. We're gonna bring it back. Reach down the front and bring it back. So I want a little hinge right here and then pull down. Nice flat back. Drive those hips to the back and here and here. Yes, take it here and back. Last one. Good. Let's keep it here. We're gonna squat it down. Roll that hip if you can. Keep those elbows wide because we're gonna get a little chest stretch. You don't have to get super low. And if it feels like too much to keep them behind your head, have them on your hips or down below. You can also take that knee out of it if you want one more. Yeah. So let's take it out nice and wide. Just sit and reach. You can rotate your body. So I always like to start these warm ups with some mobility. Work through the things that we're going to be working through. Movement patterns we're going to be using. And then we end with a little cardio to get the heart rate up. Right through here. Let's turn it to the side. We're gonna reach and pull, reach and pull. Little toe to heel, leaning into it. Big reach, four Three, two. Good. Hold it here. You can have a hand for balance on the wall. Drop that knee. You don't have to go super low if that bothers your knees, but open up the hips. And if you can get down low, drop the knee. Four, three, two. Hold it here. If you can't stay low, walk that front foot away to open up the hips. Reach it up right through here. Big stretch. And then from here if. And take it back to that high plank. If that is not right for you, you can take it to the knees and you go child's pose if you're able. Let's go down dog. Right through here. We're up. And here. And up two more. Breathe. Walk your feet in and round it up. Other side. Tap and reach up and reach up and reach all the way through. Almost done with this warm up. We're going to talk through what we're gonna do today. And hold it here. Drop that knee down again. If you need the balance, grab it here. Opening up the hip. You don't have to get super low. We just want that opener. Or take it here. 4, 3, 2, 1. Walk that front foot out if you can stay low. Reach it up. Reach through. Opening up. Through the hips, through the shoulders. Yes. Step it in and round it up. Let's tap and reach across. All right, so here's how it works, team. We have 40 seconds of our back to basics strength. So we'll start with something, let's say a squat or a curl. Those are your first two moves. We'll get 40 seconds. That's where you can go heavy. Challenge yourself if you need to keep it body weight, if you're a beginner, if you are advanced, doesn't matter. I'm going to give you some options so you do what is best for you. Then we'll have 40 seconds of a compound movement. Putting those two moves that we just did together, that is where that will be our sweat round. Because it will get that heart rate up, it will make us sweat, it will make those muscles work. Then we'll drop our weights. We will get a body weight move for our hit. That will be a little hip cardio again. Same muscle groups that we're working with our strength and our sweat, but no weights. Go ahead and grab your dumbbells. Let's go heavy if you can. We are going to start with your basic plie squat. So toes out, you're dropping it low. In three, two, one. Here we go. So I want that chest open and proud, not letting the shoulders roll forward. This Plie squad or those sumo squat. We've got the toes out. I like to rest my weights right here. A few other options are you could have dumbbells low or one dumbbell, or even holding it at the goblet. Right? But I want you to get low in those legs right through here. You don't have to be turned out as much as me, but hips go back and up. We've got 10 seconds. Back to basics. Really focus on that form. Three, two, one. And relax. I'm gonna set these two aside. I'm gonna go a little lighter. Next up, we have a bicep curl for our big back to basics, if you can, you're gonna take them together. When we put it compound, we're gonna alternate one at a time. Core zipped, shoulders back, bicep curl. Here we go. And again. If you are new to this, you do what is best for you and your fitness level and where you are today. That is something I say be where you are today. It's gonna look different for everybody. We are all on our own journeys and we're all in different places day to day. So if you need to hit pause, if you need to go through the motions without the weights, if you need to go ahead and take it to that alternating curl. If you. It is up to you. I'm just glad that you're here and you showed up. If you showed up today, you are successful. That is what matters. 5, 4, 3, 2, 1. Give your hands a little break. Stretch them out. All right, let's put them together. 40 seconds. This is our sweat round. Watch me here. You're going to do hammer curl. One comes up, squat it down. Switch it, squat it down. So join me here. Starter low, alternating. Here we go. You've got curl. One up, one down. Switch. One up, one down. We don't normally do it this way, right. We normally do the curl at the bottom or the top. We're switching it. What this is doing is this is throwing your balance just a bit to keep the core engaged. One weight high, racked, one weight low. If that is too much, you just go back to just the plie or just the curl. Up to you. One high, one low plie. Keep the weights out in front, but not letting that background. You're staying upright, squeezing through the legs. There's that heart rate. 3, 2, 1. How about it? Drop them down. All right, team, no weights. Now we are into our hit round. We're gonna keep those biceps working with some upper cuts and we're gonna take it In a squat stance. I'll give you options as we go. Let's start back to basics. Here we go. Uppers. Uppers. Don't worry if you don't feel like punching, you just reach it. I want you to get low in that athletic stance if you can. It's gonna get that heart rate up. I'm gonna give you some options. Yes, you can breathe. Did I mention this round is only 30 seconds? Take them quick if you can. Quick feet, but I want you to stay low to keep those legs working if you can. 4, 3, 2, breathe. Yes. That hit round. 30 seconds. Grab a sip of water. Yes, team. All right, so after every full round, we are taking it either core or a swing. I want you to grab a kettlebell. We're gonna get some core with a windmill. We got 20 seconds each side. You can go low right through here, or you can go high. Dumbbell or kettlebell. Join me right here. Take it down and up right here. You got 20 seconds each side. This is in between our circuits. We got our other circuit coming. If this is too much for your shoulder or your back, I want you to keep it low. One more switch your side. Take it here. Rack it up. Power it up. Ready? Here we go. So remember, it's a hip hinge. Hip goes to the back. You're gonna try to shift the weight into that back leg as you come up. You're getting lots of obliques and core. And breathe. Three, two, one. And relax. All right, so hang on to that kettlebell. Here's what we got, team. I'm gonna go ahead and give us some space. This middle round is going to be the longest because it's a lot of right side, left, left side. Watch me. First, we're gonna take it side lunge. You can keep it just with the side lunge. Switch your hands. Curtsy lunge. If you have never done a curtsy lunge or that doesn't feel good for your knees. You just keep it side lunge. One side only. We got 40 seconds on this side. Side lunge to curtsy in 3, 2, 1. Here, switch your hands. Curtsy. So what we're doing here, we're switching from hip to hip, and then handing off that weight in the center is going to get that core working and control where the weight goes, Right? So shift into the hip. Yes, you can. And breathe. Shift. Yes. What we're gonna do here is we're gonna do this. Then one side, upper body, then the other, then the other. Last one. So whatever side you were stepping to I want you to take it into a row. So we've got 40 seconds. We're gonna stay staggered, we're gonna do the row. If you need a break in between, you can stretch your back, but just remember what side it was. So I was side lunging to my right. I'm gonna go right hand, flat back. Here we go. Bring it up and down. Bring it up. I'm trying to keep a straight line from the back of my head all the way down to that tailbone. Not rounding in the back as I pull up. Squeezing the shoulder blade. Right, you're here and down here. Squeeze. Yes. I know. It keeps those legs working. I told you. This is. This is gonna be the long round, but you got it. Yes. Breathe. 10 seconds. Stay square to the mat. We got 3, 2, 1. Relax. Yes. All right, team, so we're getting that other side. So side lunge this way. Two, curtsy. All right, again, longer round. So we gotta get through that, and then we'll get our other row, and then we'll put them together for our sweat round. Let's go back to basic strength. Side lunge only or side lunge, curtsy. Here we go. Switch it hip to hip. So we got outer thighs through here, outer thighs through here. We're also getting inners as we push through. Right? Slow and controlled. Bring the weight towards the foot on each side. That's going to keep you pushing through that foot. Yes, you can. Boom. Hand up and down. Yes. Last one right here. And relax. All right, get set up for the other side on the row. Strong in your back. So we're hinged here. We're powering it up. Yes. We're going to keep the weight between the feet. You can also take it here if you want. Again, bring it up if you need a break for your back. So I was stepping to my left side. I'm pulling with my left arm. Three, two, one. Up and down. Up and down. Flat back. Check yourself in the mirror if you need to. If you have one or if you're unsure about this after this workout, take a video of yourself. The most common mistake we see is rounding of that back. So bring it here. Breathe. Up and down. Squeeze. Yes. In that strong back, because it is indeed strong. We got five, four, three, two, one. Shake it out. All right, team, we are back to the top. We got right side, left side. Watch me here. Side lunge, row, hand it off. Curtsy, row, hand it off at the top or just your side lunge, row. Up to you. 40 seconds. Three, you two sweat here we go. And hand it off. Even though it is a sweat round, the sweat, the challenge is coming from the compound movement so we don't have to go fast, right? We don't. Yes. Breathe. We want to keep it controlled through the movement, shifting our weight hip to hip. I like to take this hand out so it encourage me or encourages me to keep a flat back. Last one. 3, 2, 1. Set the weight down. Shake it out. Give your hands a break from holding the weight. We're gonna get all that on the other side. Feel that, feel that, feel that? Yes. Everything working together. So we get side lunge. Row. Hand it off. Curtsy row. Grab your weight. 3, 2, 1. Yes. Burn it off. Cross. The nice thing, even though this is a long, challenging round, right, we're switching sides, so everything's getting fatigued. But we don't have the same isolation as we will have in this next round or that we had before, right? Yes. Down. 10 seconds. Take your time, especially as you get tired, to get a nice flat back. Sit deep into the lunge or low into the lunge. Last one. Breathe. All right, team, set that weight to the side. Here is your hit round. All right, so we're punching, we're doing quick jabs to the front, and we're tapping. Tap. If you want, you can add the knee. We've got 20 seconds, right? 20 seconds left. Tight for the back, tight for those legs. Three, two, one. Here we go. So punch, punch, punch, punch. I want you to start slow. If it's better for you, keep it here. We only got 20 seconds. Sorry I lied. This one is 30 seconds, so 30 seconds each time. I know my editor is gonna kill me, right? Keep it moving. 5. Add that knee if you want. 4, 3, 2, 1. Other side, right here. Tap them, tap them. Remember, you can go slow. We want your back muscles working like that row, and that front leg working. Get it quick if you want. This is hit. Notice, hit has not meant jumping so far, right? We're getting it done right here. 10 seconds, low impact. Hit. Yes. Keep it moving. 4, 5, 4, 3, 2, 1. Grab a sip of water. All right. Remember how I said after each circuit, we got core or we got swing? Let's go for a swing. You could go dumbbells or kettlebells. I'm gonna do one with my dumbbells. Second one is my kettlebells. Here's what we got, team. If you have never done a swing before, I want you to keep it with a deadlift. Just a hinge, right? This is our hinge. Motion. If you can, you can do skier swing. Two dumbbells. That's what I'm gonna do right here. Or one dumbbell or kettlebell in the center. Power up. Remember, you let it drop like a hinge, and then you power it up. Your arms are along for the ride. Let's get it done. 30 seconds. In three, two, hinge. Here we go. Power drive it up. So you're locking out at the top. You're not arching your back at the top, but you're locking those glutes lifting up in the core and pelvic floor. Take it up, take it up. Here we go. Drive up and through. Boom. Yes. 5, 4, 3, 2, 1. Swing and relax. All right, team, more water if you need it. Pedal those feet. We're taking it with one dumbbell down onto the mat. So I want you to watch me. We're going to start with our upper body. Since our lower body just worked hard, you can be in this half kneeling position. If that is not right for you, I want you to stagger it here. We're going chop to press. Join me down here. Watch me again. The half kneeling creates that stretch. It gets our hips squared. Core is engaged. Otherwise, take it standing. If that's better for you, you're chopping across your body and you're handing off to one side or take it two hands with that press with something heavier. So join me here. Core engage. Three, two, one. Here, here, up. Chop, across, and press. What we don't want is for you to be moving through your torso. Even if you're standing, you're here. Here, Up. Yes. Down, down, up. Yes. Here. And up. Or two hands. Half kneeling is a great way to really learn that good hip stability and core stability. 3, 2, 1, and relax. Stretch it back. So a lot of things working there. We really want the press. We're also getting the core, and we're also sneaking in a little biceps, right? So switch your legs, stay low if you can, or take it standing, whatever is better for you. Across your body without twisting in the hips. Keep the hips square. Three, two, one. Here, here. One hand or two hands? Right here, here, up. If you need to, you can double up a mat underneath that knee. Really think about pushing that foot down and pushing into that heel. That's going to keep that core stable. Right through here. Remember, two hands works too, right? You feel while that how that weak works your core. If I could talk right. Core has to stay stable to keep it moving. We're here. Here, up. 3, 2, 1, up onto your feet. Here's what we got, team. We're gonna take it into a low forward lunge, so a deep lunge. What I want is for you to touch those dumbbells to here. Slight bend in the knee, but we're leaning forward into it. You don't have to worry about your knee going in front of your toe. That's the motion we're going for in 3, 2, 1. If you can, we're going here, right? So it's almost like a little bit of a hinge. If you need to try this, just body weight, I get it. It's different than what we normally do, but I want you to lean into it, right? We're strengthening along the knee. If that is too much for you, you can just take it here, or you can keep that tap back like we do for a modification, right? You can still hinge it a little bit. It's a little bit of a hinge, but more than that, we're taking it here. 10 seconds. Slight bend in that back knee, but we're trying to keep it straighter than we normally do. 3, 2, 1. And relax. I know that's a little bit different, so just do the best you can. We really want the stretch. We want the knee to go forward because this mimics a lot of what we do in life, right? Tying our shoes, getting low. Keep it here. Three, balance. Ready? Here we go. As you know, I don't edit that stuff out. That is real life. Balance is half the work when it comes to a lunge, right? I think I don't feel balanced because I should be standing this way again. If you need to take it body weight, if that's going to help you get that form better, you're still in those train tracks. Taking it here and here. Down and up. Yes, you can. What is up with my balance? I'm just gonna embrace it as my body working harder and they're waiting to heal. 3, 2, 1. Shake it out, right? Stretch into that. All right, so one dumbbell. I am going to take it a little lighter. Not that low lunge. Now. It's a regular lunge. Watch me first. Chop, chop. Press it up, back down. Chop, chop. Press it up or you stay standing. Chop, chop, press. Get low. Low, high, high. Right? All right, Join me here. Take it low. You can either come up out of the regular lunge now it's a regular lunge, so 90 degrees. 90 degrees. Or you can take it up top and lunge on the top. You do you find what's best for you. Two hands or One hand. Just the upper or just the lower? Or together in three, two, one. Here we go. Cross. That required a little more explanation, so we had to talk through a little bit more. We got a little longer break, right? But it's important. Down, down, and up. Breathe. Sweat round. Yes, you can. Yes. Two hands if you want. Boom. That's almost more challenging in some ways, right, because you got to keep it over the shoulder. Drive up through that heel. 5, 4, 3, 2, 1. Shake it out. Give your hands a break if you need them. So kneeling, switching your legs. Cross, chop, press with the lunge or lunge. Here, here. Join me right here. 90 degrees, both legs, not your low lunge. Back to regular. Three, two, one. Chop. Cross up. Yes. There's that balance. Drive up through the heel. Kneeling lunge. Yes. Halfway through the second leg. You gotta stay with me. Burn. 10 seconds to go. Stay with me on this one. 3, 2, and 1. Ha. Catch your breath. All right, team. Weights out of the way. Let's get it done. Right here, our hit round. I want you to think chop, chop, or big rainbow slam with a skater mimicking your lunge. 3, 2, 1. 30 seconds. So you can get high impact if you want to have a little more of a jump. Otherwise, just chop across your body in a controlled way and step behind. There's no reason you have to take this high impact unless you want. But I still want control through the arms and core, right? We want shoulders and core, legs and cardio. It's hit. Five, four, three, two. Breathe. Water. Yeah. You know, I always say when I sing, you know, it's hard to try to catch my breath. All right, team, so we're taking it all down. So let's get one more swing up top. Get something heavy if you can. Dumbbells or kettlebells? I'm switching to my kettlebell this time. Shoulders back. You can take it to the deadlift to Modify. We got 30 seconds, and then we're taking it down on the mat. We're gonna hinge it, power it up, lock out at the top core. Engage in three, two, one. Prep it. Power. Squeeze your armpits, right? Squeeze them in. Lock it up at the top. Push into the feet. Yes, you can. So you're letting it drop and then powering it up. Your arms are along for the ride, so they're not lifting, but you can change back of the body all the way up. 5, 4, 3, 2, 1. Down onto your back. Team, let's get it done. Guess what? No more. Right side, left side. Let's keep With a kettlebell almost down onto your back. All right, team, let's get a little bit bit of core before we get into answers. And we're gonna Pulse it. 3, 2, 1, switch. Press them out and bridge, let them drop. Press them out and bridge, let them drop. Lots of core, lots of upper. Let's get it done. 3, 2, 1. It's your sweat round, upper and core. As you drop the knees. Drop that elbow. Watch me here. Take it up. Drop the elbow on the ground on the other side. That's going to help keep you stable. Watch. Yes. Right up and out. And also get more core. Yes. Did I just do that? Maybe. Let's get the other side. Keep it controlled and let me adjust. Oh, you're gonna hear my microphone. Sorry about that. Microphone is. All right, team, how about for this last hit round, let's get one more swing, then we got a bonus move. I'm putting it out there right now. We got our swing, then we got a bonus move, then that is it. Our bonus move is going to be all on the mat to get some core. All right, with your swing pick your pleasure. You can have dumbbells, you can have kettlebells, you can just chest hinge with a deadlift, or you can get that swing. Either way, let's get it done. Roll Those shoulders back. 30 second swing. Prep it. We're going in three, two, one. Power it up. Lots of legs and glutes. You got it. Stay with me. Drive it up and through. Up and through. Yes, you can keep it moving. Lock out at the top. Straight up at the top. Everything in your body locks out. Then let it drop. Power up, Let it drop. Yes. 5, 4, 3, 2, 1. And relax. All right, team, so kettle, bell, or dumbbell? We got a bonus move, and then we are stretching it out. All right, I'm gonna go with my light kettlebell. You can go kettlebell or dumbbell. Whatever is easier for you. Actually, let's go with a dumbbell. All right, watch me down here. I'm gonna give you a modification, but we're going to take it over. It's a twist, Roll it over. Side plank. It's a row. Take it back, twist, roll it over. It's a rope. If you need to do this standing, I want you to go knees, knees, knees, knees, center, center, side, side. That's your modification. Otherwise, stay with me here. Let's get it done. One minute in three, two, one. So twist it, roll it over, side plank, row, back to to center, take it over, side plank, row, back to center, Over. If you want to mix it up, you can go 3, 2, 1 and up center. 3, 2, 1. Keep it controlled either way. Lots of corners, core. Whatever way you're doing it, we're keeping it controlled. Usually we will have our bonus moves up on our feet, right? But I felt like we needed a little extra core. I don't know if you felt the same. Always fun to sneak it in. We got 5, 4, 3, 2, 1. And relax. Yes you can and yes you did. Ah. Stay here. Let those knees drop to the side. Let your head drop in to that stretch. Oh, man. Team. That was a lot. I'm proud of you. That was a lot for day one. Right? Take one foot out, fold it over. If you're standing, you can join me here or stand. Sit in the chair. Breathe into that. Flex the foot. Ha. Be sure to let me know in the comments what you thought. Did you have fun with that format? Should we do more of it? How are you feeling right now? I love to hear from you. So make sure that you add that in. And of course, don't forget to like and subscribe to this video. Go ahead and come on. All fours. Carefully round through that back. Cat cow. Subscribe to the channel that helps me keep making these workouts for you. Also check out my new Body Fit Moms channel. If you are a mom or in the prenatal post anal period, slowly roll up. Make sure you go there even if you're not. Please subscribe and share with friends who may need those workouts. Take them up right here. Over to the side and other side right here. Thumbs to the back. Thank you so much for being here again. I know that was a challenging workout, but you showed up. I am so proud of you. Please remember in this process that that is what it is about. It's not about being personal. Perfect. It is not about getting every single rep or every single second of this workout. It is about showing up and moving your body. You're showing up for yourself and you're showing up for those you love and those that love you. Consistency is everything when it comes to fitness and everything really. So keep showing up with me. I hope I see you again soon. Thank you for being here. One big deep breath in and out. That was your sweat hit with weights workout. Great job, everybody.