36 Minute Strength & Sweat with Weights | Ignite Day #13

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your strength and sweat with weights workout. This is day 13 of your Ignite challenge. In this workout, we will get strength and cardio and mobility using either a set of dumbbells or a kettlebell or both. If you have both. We will alternate between rounds. We will get some cardio, body weight, sweat rounds, some strength, back to basics. We'll put them together for strength and sweat. And of course, I will give you lots of options to work to your level are do it. All right, let's start just getting our bodies warmed up and ready to go. Just get everything moving. Whether that's a march or a jog, whatever it is for you, shake everything out and let's roll those shoulders. It's going to be a fun workout today. This is a no repeat workout, so get excited. We will be adding on, but making a different exercise as we go. So let's take it one at a time. Open that up and then to the front. Right through here. Let's open up those arms. Big arm swings right here. Opening up the chest. And then step it out side to side here to here. Trying to sit into that side. Lunge right through here. Let's hold it here. We're gonna reach down to the. So opening up the hips, whatever is good for you. If you can reach it up, reach it up. Go for it. Yes. Good. Walk those feet in. Let's go flat back down and round it up all the way through arms and legs and through the core and the spine. Hold this one right here. Roll those shoulders and breathe. Good. And walk it in. Round it up, squat it down. Squat. Roll that hip. If you want to take the squat out of it, that's okay. We're just getting warm. And then right here, let's take a big Y and back. Take it Y and little hinge opening up two bar. Good. So take it right here. We're gonna take it down. Inchworm it out. If that's not right for you, you just stay. You can take it back to that Y and hinge, but if you can, little inch warm out. Warming all the way up through the spine. Getting that core fired up and ready to go. Taking it here, hold it here. If you can, take it to those knees. If you need to press up in that down dog. Back to center. Press back to center. Press it up and walk it all the way back. Let's tap those feet back and open up. So we're here to here. Breathe. Hold it down right here. Just Opening up the hip. If you can walk that front foot away just a bit, just to get create a little space. Take that arm down, arm up. If that's not right for you, you stay up top. Drop that back knee. Take that top arm reach and up, reach and up. Step it in. Same thing. Other side. Drop it back. Try to walk that front foot away again, creating that space. Stay up top if you need to drop low. If you can reach it up, drop that knee and here, top arm reach under and up. Under and up and step it in. Round it up. Right here. Here we go. So tap and reach across. We got a little bit of mobility, cardio before we finish this warm up and jump right in. Let's take it over our head. All right, so we got our first round. It is body weight, cardio, sweat. Three moves, 40 seconds each. Our first time we go, it's going to be more of cardio mobility, kind of more of an extension of this warm up. So it's going to feel good. Then we have strength round. That's back to basics. That's where I want you to try to go heavy because there'll be more isolations. Then we will have our sweat and strength round. That is where we'll shift to one weight, one dumbbell, and we will make it a little bit more of a compound move. Getting that heart rate up, getting the strength and the sweat. We'll go through it all with dumbbells. Then we'll go through something with your kettlebells. So this is a no repeat workout. Getting it done with strength, no sweat, then strength, then strength and sweat. All right, so it sounds confusing, but don't worry, it's not gonna be. I am gonna talk you through it. Let's go ahead and take it right here with those jacks. So we're here. If you want, you can take them up to those full jumping jacks, but it's up to you. We're going into that first sweat round. Again, it's cardio, but it's a little more cardio mobility. I'll give you options. More of an extension of the warm up and then we go right into strength. All right, so go ahead, let's crank out a few more of these. Just getting everything ready to move. Go ahead and shake it out. All right. Your very first mobility, cardio, mobility, sweat move in our sweat realm is going to be a double step reach. Watch me. Double step reach, double step reach. Just like this. If you want to take it to a little bit of a shuffle, you can. But again, Big movements. Stretch it out. Let's get that mobility sweat round. 40 seconds, starting now. Double step reach. And again. This is. You know, I always say, be where you are today. Where you are today might be having that energy and wanting a little more of that hit cardio. Don't worry, we're gonna get that heart rate up, even in those strength rounds. But where you are today might be needing a little bit more of the warm up, a little bit more of that mobility. I don't know. You do what's best for you. 10 seconds, right here. Breathe. We got 5, 4, 3, 2, 1. All right, so now we're gonna take it a little bit of a skater. I want you to really push back with those arms as you cross back, push up. Cross back, push up. Almost like a little bar move. Triceps and shoulders as you take it. Cross behind in that skater. Again, more mobility or cardio. Up to you. Here we go. Push back, push up. Tap, breathe. Cardio hit. You can still keep that skater, but I still want you to get the arms with it because again, extension of our warm up. Getting the heart rate up, but also warming up through that shoulder mobility and tricep extension. So keep it going. Breathe up, step behind. You don't have to get super low unless you want to. Don't worry. We got a curtsy coming in that first strength round. We got five, four, three, two, and one. Catch your breath. Last move in our mobility sweat round. Watch me. You have two options. You can just alternate the lunge for a little hip stretch or take it down, walk it back, walk it back, walk it in, walk it in, take it up. Join me. Here we go. Take it down. Hands back, back and up, down. Then switch your lead leg. Back, back, and up. Warming up the core again. You can take it with a lunge, squat, alternating lunge, whatever is best for you. If you need to keep it upright, keep it there. Otherwise, walk it back. Down, walk, walk. Nice and wide. All the way up, down, walk, walk. Yes. Five seconds. Can you get one more? Amber? Catch your breath. All right, go ahead and grab those heavy weights. We are going right in to your strength round. Here's what we've got. We've got a plie. We're gonna step it over into a curtsy. Try to get low if you can. Try to go heavy if you can. We're gonna take it all on one side and then the other side for 40 seconds. Heavy weights, zip up the core. 40. Here we go. Plie, squat, tap it in curtsy. Now, if you need to modify. You can reduce that range of motion. You can even just do a tap behind. Or you can always just keep that plie. If the plie or the curtsy feels better for you, you do you all on one side. Step it out. You should feel outer thighs and glutes and hips, inner thighs and glutes, quads the whole time. Almost there. Breathe. One more. Right here? Yes. If you need to give your hands a little break, we'll do the same thing. Other side. So remember, plie. Heavy. Tap it in, tap it back. If you need to modify, just tap back without getting low or no weights or just one of those movements. Bend your knees, pick up those weights. Let's get it done. Here we go. Plie. Other side. Breathe. Take it down. And here. Yes. Oh, no. What am I thinking? All in one side. I hope you just weren't with me. Plie. Tap and down. Yes. Plie. Tap it in. Curtsy. My brain was thinking we just did that side. That feels comfortable. Let's keep it going again. It's gonna throw your balance on purpose, so use that core. Right? Sit low. Yes. Breathe. All right, team, try to keep those heavies if you can. Here's what we got. Switching gears to upper body. It's a hinge. We're gonna go double row, single, single, double, single, single. Grab those weights, hinge it here. 3, 2, 1. Here we go. Double row right and left or left and right? Double row left and right. Squeeze. Nice and strong. I want you to think power on that first one. Double alternate, alternate. Core is engaged the entire time. Remember, pull those wrists towards the rib cage, weights towards the hips. If you need a breather for your back, come up out of that hinge. Breathe, breathe. Squeeze. Yes. Can you get one more double? Up and up. Relax. All right, team, so let's try to keep those heavies. I'm gonna see if I'm gonna do it. We're going down to the mat. So this is core, but it's core and upper. We've gotta press and a leg lower. So join me here. I'm going to give you a couple extra seconds to come on down. Watch me here. Feet up. If you need to modify, I want you to take it in that bridge. But if you can, we're gonna do a press and a leg lower. Press and leg lower. It's up to you if you want to make them two separate motions or if you want to just do the upper. Let's get it done. Core engage. 40 seconds. Here we go. Press lower down Lower down. I really want you to relax the head, neck, and shoulders and think about the core working from within. I know it's tempting, and sometimes we do it. We add a crunch, but I really want that deep course. Slow, slow, slow. Power up and slow. Yes, you can. 15 seconds strong all the way through. I hope you kept those heavies through this whole round. We got strength and sweat coming up together. It's gonna be a good time. In five, four, three, two, one. Yes, team. A lot of core, a lot of upper. All right, so shake it out. I want you to go one dumbbell. You can grab some water if you need it. Strength and sweat together. Round. We're gonna get that heart rate up. I'm gonna go a little lighter. I'm switching to tens. It is up to you. Watch me. Here's what we got. We're gonna go curtsy and curl. Plie and press. Curtsy and curl. Plie and press. Whatever rhythm works for you. We are switching gears to 45 seconds for this sweat round. We got 45 on the left, 45 on the right. Whatever works for you. Go ahead. Grab what weight you want to start with. If you can keep it racked, plie to press, and keep it down. As you curtsy into it, you decide what you want to do. If you'd rather just keep the plie, take the curtsy out of it. You do. Let's go. Other side. Three, two, one. Curtsy and curl. Get low. Plie, press, take it down. Curtsy and curl. Plie, press. Curtsy and curl. Plie again. I don't know about you, but for me, it just feels so much lighter because I had those 15s. Now I only have 110 up. Plie, press, take it down. Curl, stay low. Boom. 10 seconds. Remember, we're getting the strength, but we're also focused on that heart rate. Last one. Right here. Yes. Boom. Catch your breath. Shake it out. Same thing. Other side. 15 seconds. Curtsy and curl. Plie and press. We're putting them together, right? Yes, you can. Three, two, one. Here we go. Curtsy and curl. Plie and press. Curtsy, curl, plie, press. Take it down here and up. You can have that hand. Ouch. It's up to you. Curtsy, curl. I want good form. I know it's tempting just to go through the motions, but still get low, still rock out that good form. There's that heart rate. Keep it moving. Here we go. Breathe. And up. Five, four, three, two, one. Boom. Yes, team. All right, so up to you. If you want to Keep those heavies or not, but here's what you got. Sweat round. Watch me. 45 seconds. We're gonna hinge. Double row, pop it back, Single and single. Pop it in. Double row, pop it back. If you can. Stay low and hinge the whole time. If your back needs a break, take it up. If you want to keep it upright the whole time, that works too. Here we go. Hinge. Double row, single row, from the plank. Double row, single row, from the plank. Pop it up. Squeeze. I know your legs are tired after those plies, so it's hard to get into that motion again. You can keep it here and up, or just that double, single, single, like we did before. But keep it here if you can. You got 10 seconds. Breathe and up. Strength and sweat. Finish it out. Yes. Catch your breath, team. All right, so we got one dumbbell. Here's what we got, team. All right, while we catch our breath, bring it down right here. All right, one side. So we're here. We're here. We're just gonna add a little bit of balance. Nothing crazy. Just one side. Let's go. 20 seconds. 20 seconds. We're gonna split the difference in three, two, one. Take it down, take it here. So feel that pull. Right leg goes one way. Totally fine to just do the bridge if that's where you're modifying. Yes. Boom. You got it. Last one. Very carefully. Take it to that other side. Switch that weight. Here we go. 20 seconds. Yes, team. So, in theory, we made this easier because we took one weight out, but we're really playing with the balance, right? So we're making it more challenging. Yes, you can. Last one. Boom. Bring it up. All right, team. It isn't with weights workout. How about a swing? You can take it. Two dumbbells. Skier swing. That's what I'm gonna do. Or one kettlebell in the center. It is up to you, but let's get a swing. We'll get some water. Then we're into our second round. Sweat. Strength. Strength and sweat. Not so bad, right? All right, let's get it done right here. So we're here. Core is engaged again. One kettlebell in the center. If you're modifying, just take it to that hinge, that deadlift. Otherwise, join me here. Prep it, hike it back. Three, two, power. Bring it up. We only got 30 seconds on these swings. Power. Either way, whether you have those dumbbells on the side or dumbbell or kettlebell through the center, lock out at the top, push those feet into the floor, zip up in the core right Take it up, take it up. Yes, you can. We got 8, 7, power through the back of the legs. 4, 3, 2, 1. And relax. Pedal your feet. Yes, team. Send them to the side. Grab some water. All right, we're switching gears to kettlebell. Shake that out. Catch your breath. Quick sip. All right, we're going back to our sweat round, body weight, cardio. Three moves only 40 seconds. We are gonna start with a squat and a knee, squat and knee, then squat and kick. Whatever you got. Join me right here. Squat, knee, knee, squat, kick. So let's make it more that toy soldier kick so we get the mobility since these muscles are tired. If you feel like it, you can make it that kickboxing kick. If your legs are too tired and you want to just keep it knees and kicks, you can go knee, knee, kick, kick. But if you can squat, squat, and knee tension seconds. And kick. Yes. Doesn't have to be super low. I know. Everything's tired. One more each way. Yes. Burn. Shake it out. All right, next one. You have an option to keep it up top or take it in that plank position. It's core. You got climber, climber, cross, cross, side, side. Or from the mountain climbers. Bring them in, bring them in. Cross, cross, side, side. Join me. 40 seconds. Here we go. You can run it cross, cross, side, in, cross, and then side, side, or just tap it in, tap it in, cross it, cross it, side, side. Any of those options will do. We're obviously getting more core and upper body, but you can still get it side, side, from here up, up. Me, me. Side, side. Keep it going. Four, three, two, and one. Cardio sweat. Yes. Bring it up. All right, last one, team. All right, I want you to take it a big transverse lunge and pop it up. Think bow and arrow and bring it up. Take it back and bring it up. So we open up our arms for mobility. And those legs. Here we go. Transverse side lunge. Transverse side lunge. So it's a side lunge at an angle. If that's too much for your brain today, just take it side and up. Just side. That works, too. It's cardio mobility. That's all that matters. So don't worry too much about what it looks like. I want safety. I want you moving. I want you feeling good and working at a level that keeps you moving, right? Not so much that, of course, you can take breaks whenever you need to, but not so much that you want to quit. Work to your level. 5, 4, 3, 2, 1. 3. Catch your breath. All right, guys, so let's take it to our strength round. Grab a heavy to medium kettlebell. Here's what we got, team. It is similar to that plie curtsy. We are going to a squat to a lunge. Here's what I want. If you are comfortable with this, I want you to take that kettlebell on the opposite side that is going to load that hip and give you that mobility work. If that doesn't work for you, then just squat and lunge right through here. Can we get it done? Let's do it. We're gonna alternate this round. Here we go. 40 seconds. Squat and lunge. Back to squat and lunge. So it's going to throw your balance. It's going to get that core, so don't stress too much about it. You can also take it here and lunge, squat and lunge. But if you can, we're taking it over regular lunge. It's not a curtsy, but feel the difference in that hip, right? Feel the weight placement. Keep it moving. If you need to take the lunge just to tap back, keep it there. Ten seconds. Squat and lunge. Squat and lunge. Yes. Four, three, two, one. Burn. Right. How about some upper body? We're gonna take it all on the right. On the left, gunslinger curl. Take it here. We can add a press if we want, right? Let's get it done. Zip up that core, use that heavy and get the power. Press it if you want, or just the curl. Here we go. Gunslinger press. Back to center. Power press. If you've never done a slinger curl, just hold it here. Hip to shoulder press if you want. Back to center. Two hands. Hip to shoulder press. If you can get power. It is a different move. Maybe it's new to you, but burn and back. 10 seconds. Yes, you can breathe. Yes. We got three, two, one. Relax. Give your hands a break if you need to shake them out. Same thing. Other side. So again, gunslinger, sling it, Catch it. Core and press. You need two hands. Just take it here. Hip to shoulder. So it's like. Right? All right, let's get it done. Other side strength. Here we go. Slinger press and back. Slinger press and back. Take it up. Yeah, you can. I know. Whoo. Breathe. Take it here. Two hands. Looks like this. Hip to shoulder press. You don't have to lunge it, just turn into it. Hip to shoulder and up and back. Last one right here. And relax. All right, team, let's take it down to our core. Meet me on the mat. We're right here. You can stay on your knees if you need to. Here's what I want, team. We're gonna walk it forward. We're gonna bring our knees around, knees around, walk it back, tap, tap, walk it forward in a plank. Knees around, knees around, walk it back. Don't let that get in your head. You can do this. We're just forward and back. Don't worry about the kettlebell really at all. Just knees, knees, tap, tap. Let's get it done. 40 seconds. 3, 2, 1. Walk it forward, knees across, knees across, walk it back. Tap, tap. If that plank walk is not good for you, just get the knees and the taps. You can keep it right here. You can hold it here. Knees, knees, hold it here. Tap, tap, or walk it forward. Walking plank. Knees, knees, walk it back, tap, tap. I think you got time for one more. Walk it back, Tap, tap. That was a hard one, right? Hard for our brain. Bring it up. That is it, team. For our strength round. I know. Moving fast. No, repeat, here is what we got. Oh, I can hear my kids screaming inside, but I'm not gonna worry about it. So I am here. I'm gonna lunge and row. I'm gonna squat and clean. Lunge, row, squat and clean. All right, you can do it. If that's too much for you, you. You could just pick one of those to stick with it. But we got 45 seconds. With that strength round. Let's get it done. Here we go. Lunge, row, squat and clean. Other side, switch. Lunge, row, squat and clean. Yes. Breathe. And up. Take it down. Down and up. Trying to get low. Flat, back down. Power low, flat back. Hair in my mouth. Yes, you can. Down. 10 seconds. And up. Yes. One more. Each side. Lunge, row. Let's finish. Push it out. I know. That's our time. We get one more. And breathe. Breathe, team. I know that was a lot. All right, now let's isolate that upper body if you can. I want you to flip that kettlebell. Here's what we got. We got a curl we gotta chop across your body. You may want to switch to a lighter weight dumbbell or a kettlebell. Then curl, chop and chop. Back to center. So it takes a lot of core control to take this heavy kettlebell across your body. Decide what weight you need. All right? If that's too much, just keep it with the core, keep it with the curl. All right? You can also do that like this. All right, Here, chop. So figure out what feels best for you. All right, a little more explanation, but let's get it done. Holy arms, holy core. In three, two, curl. And Chop. We got curl. We got chopped. Back to center. Curl. Other side. Chop. Yes. If you feel like that's too much power, you do. You. You can also just curl it and go hip to shoulder. Curl. Oh, arms. Yes, yes. Curl, Chop, and chop. Lots of core control. Not using your back so much arms, though, right? At 10 seconds, girl. Last one. Breathe. I told you, right? Stretch it back. Shake that out. Oh, arms. All right, last strength and sweat. Here's what we got. Team, we're doing what we did before, but we're walking on those elbows. So if you need to modify, I want you to stay here and just tap it back, tap it back. Forward, forward. We're gonna go forward. Knees, knees, back, Reach, reach. All right. On our elbows. If that's too much, take it to your hands or just hold it from those knees. Let's get it done. Last 45. Yes, team, in three, two, one. Plank crawl. Four, three, two. You got knees. Bring those hips up. You got to get a little pike. Take it back. 4, 3, 2. We got reach and reach. Up, up. Harder than it seems. Right? Back, back, back. And reach and reach. Keep it going. Knees. Yes, you can. Yes. Reach, reach. 10 seconds to go. Walk it. Back. Reach, reach. I know. How about a swing, team? Get your heavy kettlebell. We are so close to being done with this workout. Had a kettlebell. Oh, I can't talk heavy kettlebell or dumbbells here. Swing, regular, swing, deadlift, whatever is best for you. 30 seconds. Catch breath. Zip up that core. Shoulders back. Hinge it. We got three, two, one. Power. Yes. Yes. Up and up. You got it, team. Keep it moving all the way through. Push those feet in the ground. Squeeze in those lats, but don't lift those arms. Core engage. We got five, four, three, two, one. And relax. Yes, Team, pedal your feet. You knew it was coming. That's it for our rounds, but I think we got time for a bonus move. How about that bonus move? Gets a little bit of core and a little bit of swing. Let me show it to you. You got one minute. Four swings, and we take it down into that plank. Watch me here. So we're powering it. 4, 3, 2, 1. Let it swing and relax. Set it down right here. Tap it. Four, Reach. Tap through. Three, two, and one. If you're not going to the mat, I want you to set it down and go side 4, 3, 2, 1. If you're not comfortable with doing those swings and stopping in between four deadlifts. One minute. That is it. Let's finish it out. Ready? Here we Go. Power it up in the swing. 4, 3, 2. Let it swing and relax. Don't rush that transition. Find your balance. Walk it back. Cross it through. Tap and open. Tap and open. Tap and open. Yes. Walk it in or jumping in? Get set up. Power. Four, three, two, one. Swing and relax. Drop it down. Pop it back. Cross. Four. Yes. Three, two, one. Pop it back up. Can we get it one more time? All the way through? 4, 3, 2, 1. Swing and relax. Walk it back or pop it back. Cross it. Four, three, two, one. Pop it in. You did it. Shake it out. Team. Strength and sweat with weights. Move those weights out of the way. Yes, team. I almost was just gonna make the swing. Your bonus move. I know you guys always ask me for that. Could we just make that last minute bonus? I thought about it because, let's face it, a lot of those strength and sweat moves felt like bonus moves themselves. A lot of parts. Team. I'm so proud of you for hanging with me in this workout. Frankly, I'm proud of myself. It's about nine o'clock at night here. We have some construction going on in our backyard, so having to switch gears a little bit and film at different times. But I'm gonna sleep well tonight and I'm gonna feel good and accomplished, and I hope that you do, too. I don't care what that looks like. Remember, it's hard. If it feels hard, it's because you're working hard. All right? Always tell yourself that. Do not let your brain go to that place where we start to say, oh, I'm so out of shape. Shape. Oh, I couldn't do that. You're here. You did it. I don't care what it looks like. I don't care if you stop short. I don't care if you modified. I don't care if you didn't use a weight the whole time you were here. You did the workout, you showed up, you are successful. That is all that matters. It is about showing up consistently. And we're going to show up in different ways and it's going to look different day to day. And that is okay. That is life. We're going to have those ups and downs. We're going to have those peaks and valley. At least we're gonna have those days that we feel like we get nothing done. But what we get done is resting our bodies, resting our brains. That is something. So keep that all in mind. One foot up, if you can. Hand to the back. A lot of times I give you these pep talks at the end because I need them myself. I feel it too guys. I feel stressed. I often feel like I don't have time to get my workouts in even though it's my job, right? Often don't feel like doing it. But I tell myself I'm just gonna get five minutes. It's gonna get five minutes and if I feel better, I'm gonna keep going. And most of the time I do. If I don't, I honor my body and I take a break. Give yourself that five minute rule. If you're not feeling a workout, try five minutes. See how you feel. It is okay to rest and to listen to your body. Fingertips down. Check out all of the links in the description below. Join us in the BodyFit Athletic Club. That's where you get direct access to me and to our Body Fit Dietitian, live events, Q&As, the method Nutrition Guide and so much more. Check that out. And of course, if you're looking for any of this equipment, you can find the links in the description below. Of course, make sure that you follow me on social media and get on that email list so you can get your free monthly and weekly workout calendars. Thank you so much for being here today. Also, don't forget to like this video and subscribe when you subscribe. That helps me out and let me know in the comments what you thought, how you were feeling. I hope it is good. One big deep breath in and out. You did it. That was your strength and sweat with weights workout. Great job everybody.