38 Minute Shred HIIT with Weights Workout - SHRED #1

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your Shred hit with weights workout. This is day one of your shred challenge. In today's workout, we're 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 can alternate between our circuits. Otherwise, just use what you've got. Of course, I'm gonna give you lots of different options to work to your level and be where you are today. All you need for this workout are your weights and a mat. Are you ready? Let's do it. All right, let's get right to it. Just moving our body. Starting to get warmed up here. Shake everything out. Try to let it all go. I'm gonna, of course, remind you in this workout that this is your workout. I'm so excited to be here with you today, but I want you to be where you are today. I'm gonna give you lots of different opt you work to your level. I'm recovering a bit today, so there may be some times when I take it a little bit easy, and that is totally fine. I want you to work to your level and be where you are in your journey and be where you are today. It's going to be different for everybody. The most important thing is that you are here. If you showed up today, you are successful. That is all that matters. Let's open up that hip while we rotate that arm right through here. Doesn't matter what that looks like. I know it's going to feel a little bit awkward. That's okay. Don't worry about it. Let's take it one, squat down. Hands down on the ground. If you can extend it up to stretch in that hinge. Back down. Reach it up. Looks like this. Down, extend. Take it up. Take it up. Really take your time with it. Really lengthen. Sit low and up. Take it down. Extend. Stand two more just like this. Sit low. And last one. Bring it all the way up. Let's take it side to side. Little weight shift. You can open it up through here. Stretch through those arms. Our goal here is to get the energy up and also get ready to move. Let's go side to side. 4, 3, 2. I want you to turn into one side here. So if you can drop that knee down, if that's not right for you, you can just rotate that hip forward. You can also have a little balance on the side right through here. Let's put one hand down. If that's right for you. Walk that front foot away. Take that top arm, reach under and up and up. And if it's good for you, step back to that plank. Otherwise, you can take it back to the knees or take it up to that high plank. Just a little forward and back to get the core warmed up and ready to go. And then just a little tap of the knees across. Doesn't matter what that looks like. Whatever is good for you. Let's walk those hands back. Round it up. Let's take it side to side again. You're gonna get the same thing on that other side, so turn into it here. Remember, you can just tilt the hip forward or drop the knee. Whatever is good. What is good for you today, that's what matters. Take that hand down if that's right for you. Walk that hand out. Take that top arm, reach under and up. Reach under and up. And let's step it back in. Rounded up through here. Roll through those shoulders. Let's tap and reach across. All right, team, here is what to expect today. This is shred hit. So we're gonna get some shred, we're gonna get some back to basic strengths, and we are gonna get a little bit of hit. So reach it over your head. You guys know me. We're gonna get the hit throughout hit. High intensity interval training does not have to mean that we are doing heavy, heavy cardio. We have a couple quick intervals that are body weight cardio where I will give you. But you'll be getting that hit throughout because we'll start with a back to basic strength. Then we'll put some things together. We'll add some shred rounds with some holds and some pulses, and then we'll get some body weight hit. It's gonna make sense as we go. We'll have Back to basics, 40 seconds. We'll have a few things. We split up 20 and 20, and we'll have some cardio rounds and some swings that are 30. So I will talk you through it. Don't worry. And as always, just keep moving. We are here to show up and moving. We're working with dumbbells and kettlebells. You use whatever you have available to you. Go ahead and grab those dumbbells. So starting with medium to heavy dumbbells, we're going to start with a squat and a side range raise. I want you to watch me one time. You're gonna sit low in that squat, flex that foot, lift to the side. So getting hips, outer thighs, and glutes right here. Here we go. You're here and here. All right, we got 40 seconds. Zip up that core. Shoulders back in. Three, two, one. Squat it down. Bring it up. Right through here. Squat it down, bring it up. Yes, you can. Down and up. Here we go. Breathing through. Down and up. Only 40 seconds. I want you to think about getting low in that squat if you can. You're resting the weight right on the side, but if you need to, you can keep it body weight totally up to you. If you have your kettlebell, keep it down in front. Three, two, one. And relax. All right, so let's take it right here. We're gonna get a bicep curl, and we're gonna squeeze it out. So I'm gonna go a little lighter again because I'm a little bit in recovery mode. You do what's best for you. Curl and squeeze. Here we go. 3, 2, 1. Take it up, take it out. All the way down. Up. Halfway down, out. If that is too heavy, you can make that squeeze really small. We're trying to get the back and shoulders working as well as those biceps. Right here and down. Up and out. Take it up. Squeeze, take it up. 10 seconds to go. Breathe all the way through. Back to basics here. Up and breathe. Shake it out. All right, team, so let's take it to a plank. We're going to bring our knees in. If you need to modify, I want you to do a standing plank for that core, and knees can come in from here. Not a mountain climber. Just bring them in for three, two, one. Here we go. You're in and up. So modification, especially if you're in my preference, early postnatal diastasis recti crowd or you need to modify for whatever reason. You can do this move standing or you can take it to that bird dog. Whatever is best for you. You keep it moving. Bring it in and up. Bring it in and up. Yes, you can. Nice work, team. 10 seconds to go. Lift in the center. Core is working hard. We got four, three, two, one. We're gonna get a shred round in just a minute, but we're gonna get 30 seconds of hip cardio. I know you're already feeling that, but since we're getting it working, we're gonna keep that squat motion. We're gonna go side to side. Squat up to you. If you want to make it more of a hop or if you want to make it just a step, let's get it done. 30 seconds. Side, side. It can be a big step. Either way, you're getting low. Or you can hop it. Hop it, hop it. Whatever is Right for you. If that's feeling, like, too much, take it down. Just step side to side. That's okay. The goal is to get the heart rate up and to keep it moving. We got five seconds, then we're going into our shred round. Y. You can. Three, two, one. Breathe. All right, team, so we got a shred round. Here's what we're looking at. We're gonna grab those heavy weights again. We're gonna pulse for three. Pulse for three. Three, two, one. With your squat. Three, two, one. It's gonna be a little bit of balance to use that core. 3, 2, 1. With your squat. 3, 2, 1. With the legs, if you want to do this body weight or you want to just do the squat and raise without the pulses. Totally up to you. Shred round. Here we go. 40 seconds. 2, 1. Bring it up. 3, 2, 1. Drop it low. 3, 2, 1. Take it up. 3, 2. Notice I'm tapping down. If you can balance and keep it up in the air, it's hard to do, but it's your workout. Whatever is good for you. But I want you to post low in those hips. 3, 2, 1. Keep it moving. We got 10 seconds. Shred. Yes. 3, 2. Notice that heart rate is staying up. Last one. 3, 2, 1. And relax. Drop them down right here. So notice we're still getting that hit. We're still getting that cardio. We're gonna do the same thing with our upper body. Pulse for three, drop them all the way down. Pulse out for three. So if you need to go a little lighter, go for it. Otherwise, upper body ready. Here we go. 3, 2, 1. Drop it down. Pulse out. 3, 2. This is squeezing in the back muscles. So we got our biceps right at the center, and then we got it. Squeeze. Biceps are still working while we're holding it up, but we're getting back and shoulders, those posture muscles, everything we want, shredding it, making those muscles burn while we keep that heart rate up. Right? 3, 2, 1. Down out. 3, 2. 10 seconds. Take it down. 3, 2. And out. 3, 2, 1. You did it. All right, team, so let's take it down. Here's what it looks like for our core shred round. We're gonna pulse that knee in. Little lift. So if you're standing, you're gonna pulse from here. If you're down below. Watch me. Little lift. 3, 2, 1. Take it out. Join me here in 3, 2, 1. Pulse it. Knee in. Little pulse up. So you're pulsing up with the core instead of pulsing in with the knee. I Want you to think about that. Little lift, right? Core is engaged. Pull everything in. Wrap that core in together. Navel to spine. Hips coming towards each other, Ribs coming towards each other. Everything coming in. Knee comes in. Little lift. Using that deep core again, you can do bird dog to modify, or you can take this standing. Five seconds. Last one. Stretch it back. Team, we got one more hit round. We're gonna cross mountain climber. So 30 seconds here or 30 seconds standing. You pick your pleasure. We got 30 seconds ahead, then we're getting it in to our next round. 30 seconds. Hit. 3, 2, 1. Here we go. If you can, I want you to stay low to keep that core working hard. If you need to, you can just tap it in. You can bird dog. Or again, you can be here. Totally up to you. 15 seconds. Let's get it done because we got water coming. Breathe. 10 to go. Sorry, we're crossing. Crossing if you can, to get that core on fire. Working hard. Three, two, one. Stretch it back. I want you to hang out in that child's pose really quick. Just breathe in to it. You got it, team. Ha. Grab some water. Here we go. Come up and grab some water. All right, we're gonna get a swing before we take it to our next circuit. So grab a medium to heavy kettlebell. Or you can grab. I'm gonna go a little heavier. Why not? Or you can grab dumbbells. If you've never done a swing before, I want you to take it with a hinge. Just a deadlift, right? If you have done a swing before, you're taking it here. Power up. Power up. Just like that. All right, either one works. We got 30 seconds. Dumbbell or kettlebells. Hinge or swing core. Engage shoulder back. This is a hit round in itself, so bring it through here. Power. 3, 2, 1. 30 seconds. Bring it up. Join me. Pop it up. So on that swing, we get power at the top, we let it drop. Let it drop. Power it up. Let it drop. Let it drop. Breathing into it. Yes, you can. Take it up. 10 seconds. Hands. We're not going higher than chest to eye level. We're keeping it here. Power through. Remember, you can always do that. Deadlift. Three, two, one. And relax. Pedal right through here. I want everybody to catch your breath, grab a quick sip of water. You can readjust where those dumbbells are for you. We're gonna switch to kettlebells for that second round. We got some right and some left, but it's up to you, so tap it out, team. Here's what we got. Kettlebells. We are starting right side, left side. So grab one heavy to medium kettlebell. We will have 20 seconds each side. Here's what we got. We got a close lunge. So I want you to watch me here, standing in those train tracks, and close lunge. That knee drops down here, and then kickstand. Right through here. Close lunge and kickstand. We're gonna go 20 and 20. Ready? Here we go. Close lunge. Drop the knee, kickstand at the hips. Lunge, kickstand. We're gonna stay on the right for 20, and then we'll switch it. So not very many. One more right here. And breathe. Switch your sides. Let's get it done. Here we go. Close lunge. Knee to the back. And kickstand. We got close lunge. Knees coming towards the back heel. But you're still wide in your stance. If that feels weird to you, just do a regular lunge. Totally up to you. To your workout. 3, 2, 1. And relax. Now, we got 20 seconds each side for a row. So we're gonna go one row regular. Turn the palm to the front. One row here. Find that wide stance. Hinge it here. Here we go. We got row. Turn your palm to the front row. So you're still bringing that elbow up on both. You're just doing a little rotation. You're still bringing the weight towards the rib cage. And then turn your palm to the front. Feel how that feels in your shoulder. Right? One more. Good. Switch your sides. Switch your legs. Hinge it. Here we go. One row up. Turn it in. And here. Turn it out. Up. When we get to that shred round, we're going to take it a little bit longer. So you'll have a little more time. Don't worry. Yes, you can. And breathe. Palm in and out. Last one. Yes. Team, meet me down on your back. Catch your breath. Take it all the way down here. Modification. You can take this standing, or you can just take it to a bridge. Either way, we're gonna take it. Excuse me. We got two bicycles, we got two scissors. All right, you're getting across with both. Again, you can take that bridge. If that is better for you, let's get it done. Wrap that core in three, two, one. Here we go. Bicycle slow. And then straight legs. Scissors and scissors. Back to tabletop. Bicycle, bicycle, slow again. Modification. Just a bridge. Especially if you're my prenatal crowd or standing. Same motions with arms and legs. Take it here, take it here. Take it up. Yes. Here, here, take it up, take it up. Last one. Yes. Up onto your feet, team. All right, so we got a 30 second hit round before we get our shred round with all of that. This middle round is the longest. I know. So we're going 30 seconds. Here's what we got, team. We're just gonna alternate our lunges, so just alternate regular lunge to make it different. You can just tap it if that's better for you. You can lunge it or you can jump it. You pick where you need to be. Here we go. 30 seconds down. This is your mid version, right? We're still getting those legs working, but we're getting that heart rate up. If you want to take less legs, take it with just a tap. Arms up. If you really want true hit. Well, it's all true hit as long as that heart rate's up. But if you want the higher impact, you can jump it. It's up to you. 10 seconds to go. Feeling it. I'm gonna stay with this mid version. 3, 2, 1. Catch your breath. All right, team, Breathe a little water if you need it. Here's what we got. We are taking it to our shred version. So instead of pulse and pulse, we're only gonna pulse with our lunge. We got 40 seconds. Watch me here. You're gonna pulse. Three, two, one. All the way up. It's a hinge. You're only pulsing on the lunge. Let's get to it. Right leg. Here we go. Three, two. Close lunge. All the way up. Regular kickstand. Bring it up. Pulse on the lunge. Here's your shred. All the way up. Hinge. Kickstand. Drive up through the heel. You got more time on this. We're going to full 40 seconds, so really focus on that form. Yes, you can. Down. Pulse. Pulse all the way up. Hinge. Yes. Drop the knee for the pulse. Press out of the heel. Up. Drop at the hips, all the way up. One more. Three, two, one. Yes and yes. All right, let's flip it around to that other side. Same thing here. You're on that train track stance, but it's close. Dropping that knee. Pulse for three. All the way up. Hinge for one. Weight in the back. Heel. Glutes and hammies. Let's get it done. Here we go. Three, two, one. And up. Hinge. Boom. Three, two. Chest stays open. I know as we get tired, we have a tendency to want to round in that lower back. So I really want you to think open and here. Right? 3, 2, 1. Bring it up. Yes. Drop it. Low pulse. Drive up out of the heel. Hinge and up. Lunge it down. And pulse. Bring it up. Balance. There we go. I know. Last one. Yes, you can. Hinge and. Got it, team. Shake it out. All right, so now we get the same. Right side, left side with our row. Go. We're gonna pulse for three. All the way down. Turn it to the front. Pulse for 3. Pulse for 3. Pulse for three. Let's get it done. Finish it out for 3, 2, 1. Here we go. Pulse regular, row for three, all the way down. Turn it to the front. 3, 2, 1, down. 3, 2, 1, Down. Yes. Breathe. 3, 2, 1. And down. So you're in that staggered stance. I really want you to think about that core engagement. Nice flat back. And breathe. Bring it up. Yes. And down. Last one. All the way through. Yes. And stretch. Shake it out. Yes. Burn. Isolations. Feels like a back to basics, right? But let's get it done. So hinge it here. Roll those shoulders back. Nice wide stance. Hinge it. Pulse it. Shred. Round. Regular row. Pulse for three. Drop it down. Turn that palm forward. Three, two, one. Drop it down. Turn it back. Center. Really think about pulling towards your rib cage. And that pulse is in the shoulder blade. Hips and shoulders. Stay square. Up and down. Yes, Up. You can do it. Let's do it, team. 10 seconds to go. Keeping that core engaged with that, that pulse burn. Last one. Yes. And relax. All right, let's take it down. Right through here. We're getting those pulses on our back if you want to stay standing to modify or if you want to take it to that bridge. But either way. Three, two, one. Three, two, one. Scissors. Three, two, one. 3, 2, 1. Here we go. Pulse, pulse. Back to center. So I don't want those pulses to feel jerky, right? I want you to really think controlled movement in that core, right? And even though that pulse feels like it's through the shoulder and elbow, I want you to think about the pulse in the center, right? Sounds weird, but that pulse is navel to spine. Pulling that core in. Yes, you can. 10 seconds. And breathe. Take it up right here. Yes. Last one, burn team. All right, one more hit round, then we're finishing this out. We got 30 seconds. How about we get a good old fashioned skater because we got those lunges? Step across, step across. You can keep it low. Impact. You can take it high. Get low in those legs. Get it done. Here we go. 30 seconds. Hit. Doesn't matter if it's low impact, if it's just a step or if it's more of that jump, if you keep it A little higher, or if you get a little lower to really get those hips, it is still a high intensity interval, because feel how that feels in your heart rate. Great. I know I'm feeling it. Here we go. Right? That's why I'm taking it a little slower, just being extra careful. 3, 2, 1. Catch your breath. How about we get another swing? How about it? Then we're in this last round. It's going to be quick. All right, team. Kettlebell or dumbbells, if you've got those dumbbells. Remember, it's a split ski or swing. If you're not up for the swing, you got your hinge, you got your deadlift. Let's get 30 seconds, then we'll take it into round three. And this is it, team. Shoulders back, core engaged. Hinge it. Prep it. 30. Here we go. Power up. Notice I'm breathing out at the top. I'm locking out straight up and down, pushing into my feet. What I'm not doing doing is hyper extending, arching my back at the top, letting it drop, powering it up. Arms are along for the ride, so really think about squeezing those armpits underneath. So I'm not lifting with my arms. I'm activating through the lats, but my glutes, my hamstrings, my core doing the work. 3, 2, 1. And relax. Power through. Yes, you can. Quick sip, team. All right, weights to the side. We're going back to those dumbbells or kettlebell. This last round is up to you. There's a few things that I think make more sense with one or the other, but let's finish it out. All right, so what we are starting with is a plie squat. So we did a squat side lift for outer thighs and glutes. We're gonna do a plie squat, inner tap. So you can tap it or you can lift it. That lift is going to make you feel a little off balance. So start with the tap, progress from there. Then we've got a press and some triceps. Then we got some side knees. We're gonna get it done. All right, so 40 seconds. Plie and tap or plie and lift. Join me. Take it down, tap it across. Back to basics. Slow it down. Really think about getting low, squeezing in the glutes and hamstrings. If you want to have those weights in front, you can do a little lift right here. Down and lift. I told you. It feels a little awkward. So it's up to you if you want to just keep the tap. You're still getting inner thighs. You're still getting a lot of glutes. Connect with the core, right? Take your time. Do what's best for you. And here. Last one. And up. All right, team, I'm going a little lighter. Here's what we got. We're going shoulder press into triceps. You can go wide if you have something a little lighter. If you have just a heavy weight or a heavy kettlebell, you can keep it right in the center. I'll show you both. Let's get it done. 3, 2, 1. So press. Bring them in. Triceps behind. Keep those palms in. Take them up behind your head. Triceps looks like this. Up. You got something heavier. You want to keep them in front. We're here. Here. So shoulders, chest, and triceps. Take them wide if you can, so we really open it out. Or again, if you have one heavy or two. Take them right here and down here. Five seconds to go. You got it. Take it up. And release. Relax. All right, team, down into a side plank. Let's get it done right here. We're coming up into a side plank. It's up to you. You can go 20 seconds with just a little lift with the knee, or you can come up, knee in right here. Up to you. Let's get it done. 20 and 20. Here we go. Up and knee. Take it down or on that lower knee. This sometimes is a little. A little easier, so you can be there or just with the lift. You don't have to have that top knee. I know sometimes that's tough on that bottom leg. Let's get it done. Breathe in and out. Last one. Switch it to that other side. You can just roll right around. 20 seconds. Here we go. Up and knee. Or just lift and lower. Up to you. Whatever you got. We're just working those obliques. Yes, you can. Five seconds. Last two, last one. Up onto your feet. How about we get a little hit round? You do what's best for you if you need to keep it lower impact or a little slower. Side knee, side knee. 30 seconds. Or power it up with a little extra intensity. Here we go. 30 seconds. Side, side. I know we're moving quick on this last round, so you can keep it here or here, Whatever is good for you. We're keeping that core working. We're up in that heart rate for that hit interval. We got a shred rounds coming, and then we are done with this workout. Yes, you can. 5, 4, 3, 2, and 1. All right, team, here's what we got. We're gonna Take it. Shred round with our plie. So we're gonna pulse for three. We're gonna tap it across. You don't have to pulse on that. Pulse with the plie. Tap it across. Then we're putting our side knee and our triceps together for that last round. Zip up that core weights here. Pulse low for three. Tap it across. Strong shred round in three, two, one. Here we go. Pulse low. Squeeze and tap. Three, two, one, and tap. Yes. Get it done. We got 40 seconds. We are so close. And tap. Three, two, one. Get low. Really pulse towards the ground. So, you know, I say pulse down instead of up in that lower body. 3, 2, 1, and. Yes, you can breathe into it. Last one. Yes. And relax. All right, team, so one heavy weight or two? Two heavy weights. Here's what we got, all on one side. We're gonna pulse for the tries. Side knee. Pulse for the tries. Side knee. 20 seconds, right. 20 seconds left, then this round is over. Let's zip up that core. Bring it up. Here we go. Behind the head. 3, 2, 1. Side. Same side. Keep it going for 20 side. 3, 2, all the way up. Keep. Keep those triceps burning. See if you got two dumbbells. That works too. Yes. Burn. And up. Last one. Other side. Three, two, one. As you get tired, try to keep those elbows in and pointed to the front. Yes, you can. We're so close. Team, I know you're tired, but stay with me. You're here for a reason. Let's get it done. Last one. Three, two, one. Boom. All right, team, this would be the time that we have another hit round, but how about we do one more swing and sneak in a bonus move? I think we got it. Go ahead and come right here. 30 seconds of a swing. Bonus move. And then we stretch it out. So finish out that swing however you want it. Two. Two dumbbells, one kettlebell. You can do the hinge right through here, or you can do the swing. Join me. Roll it back. Zip up that core. Prep it. 3, 2, 1. Power. Yes, you can breathe. Breathe. Drive it up. This is your last swing, so give me everything you have with this. Lots of power, lots of strength, because you have both. You are powerful, and you are strong. Don't forget that. Use your breath. Use your core. Yes. Keep it moving. You can do it. Three, two, one. And relax. Maybe I went a little over time. That's okay. You're okay with that, Right, team? All right, let's get it done. Quick sip of water, weight out of the way. Bonus move. We got all body weight. Let's get it done, team. All right, here's what we got. You're going three knees. I want you to watch me. Three, two, one. Pop it back if you can. Down and up. Pop it up. 3, 2, 1. If you can, pop it back. Plank press. Pop it up. If that is not right for you, I want you to go. 3, 2, 1. Switch your legs. 3, 2, 1. You can take the plank and the plank press out of it. Either way. This is it, team. We got one minute to go. Three knees out of the lunge. Pop it back. Plank press. Switch your legs. Get it done. Ready? Here we go. 3, 2, 2, 1. Get low. Walk it back. Plank press. Down and up. Switch your legs. Bring it up. Three, two, one. Drop it low. Plank press. Bring it up. Switch your legs. 3, 2. If you're not going down on the plank, switch it. Take it back. Other side. Here we go. Three, two. You can get low. Switch it up to you. You want more of that here, more legs. Pop it back. Down, down, up, up. Breathe. Yes. Fifteen seconds. Now I'm forgetting which leg. That's okay. Three, two, one. Puppy it back. Down, down, up, up. Keep it here. Last one. Three, two, one. Pop it back. Down, down, up, up. Yes, you did. All right, team, grab a quick sip of water. I know. Catch your breath. Yes, you can. Yes, you did. Let's cool it down. We're gonna keep this cool down short. So, of course, make sure you check out my other cool down, extended cool down and stretching videos. Make sure you take it right here, nice and wide. Thank you so much for being here today. Today, that was not an easy workout. As you can tell, I'm feeling it too. But you did it. I don't care what that looks like. Remember what I always say. If that was hard, it's because you are working hard. If that was challenging, it's because you showed up to challenge yourself. Reach behind if you can. Just stretch into the back if you're able to grab it. Grab it right through here. Let's get a little hamstring stretch. Of course. Check out all the links in the description below. Would love to have you join us in the Bodyfit Athletic Club. That's where you can ask me questions. And our Body Fit dietitian. That is where you get extra personal support, direct access to us, more help on your personal journey. We have live events, Q and A's the method nutrition Plan, which is not a diet. It's a practical but approach to building a balanced plate where all foods fit sweat in my eyes. Always a good sign. So join us over there. I would love to have you in the Athletic club. You can click on the link and get all the information below. Also don't forget to get on my email list so you can get your free if you can grab this here and thumbs to the back. Otherwise just take it here this works too. Who would love to have you on the email list so you can get your free weekly and monthly workout calendars. And of course don't forget to subscribe to my channel right here. Like this video? Leave me a comment let me know what you thought. Hopefully you're tired like me but feeling energized and feeling good about showing up today because you should. I'm so proud of you. I hope you're so proud of yourself. Get more stretching on your own. Let's get one big deep breath in and out. You did it. That was your shred hit with weights workout. Great job everybody.