38 Minute Total Body Burner Workout with Weights

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body burner with weights workout. This is day 27 of your holiday hit challenge, and we are gonna get it all in. We're gonna be using either a set of dumbbells or a kettlebell or both. If you have options, you can switch in between, and we're gonna get those muscles burning. Don't worry, I will give you options as I always do. We're gonna have a great time with it. Are you ready? Let's do it. Okay, so let's start with a march or a jog. Whatever feels good for you. Let's just get a little blood flowing, get the muscles warm. You can start with some arm circles to the back and to the front. We will keep the warm up short, so of course, get more of a warm up or an and cool down on your own if you can, one at a time. You can always check out my extended warm up and extended cool down videos if you need some ideas. Big deep breath in and out. Let's go one more. Just like that. And out. Big arm openers here. So remember, with this dynamic warm up, it's movement, prep for what we're about to do. Step outside lunge, but it also is to open up the hips, open up those shoulders, move through those muscles, those joints, those bones, everything that might be a little tight from life, right? Let's just take it stationary and just reach, reach. Getting everything moving and ready to go. I want you to take it up and down, little hinge. Walk those feet in and then take it up, hinge it down. Hands go right down the legs. Bring it up, take it down. And if it feels good for you, you can stay right there. But if it feel of you, we're gonna inch worm it out, take it here, inchworm it back all the way up. Inchworm it out here. Remember, you can keep with just those standing reaches, but this way we warm up the core through the spine. We're gonna hold it here. So if you're in that plank, I just want you to take a big step here and back. If you are standing, I just want you to open it out here, here to here. But either way, we're opening up the hip standing or and breathe two more. I want you to hold it here. So wherever you are, if you're standing, you're here. If you're plank, you're here. Reach up to the sky. If you can do a little drop of the knee, open up those hips, switch your sides, take it Here, drop it down, reach it up. Whatever you need to do to get into that. Bring it up, roll it up. Let's keep those rows flat. Down and up. One more. Hold it here. Shoulders forward. Press gently out and breathe. Yes. Walk it in. Round it up. Tap and reach across. Stretch long through the fingertips. Point those toes. Turn in the knees and the hips. Total Body burner today. So, just like it sounds, we're gonna get Total body and we're gonna make it. We are going to do everything in 30 second increments. So remember, it's only 30 seconds. It actually is going to be a no repeat workout, so get excited. A lot of times with these weights, we do everything with dumbbells and everything with kettlebells. Today we're just gonna alternate. If you alternate, you can switch when I do. If you only have one, you just use what you've got. But other than that, we'll have some long sets. But once they're done, they're done. We'll start with a comp. We will take it to some holds and pulses. What that's going to look like, and I'll talk you through it before we go, is you're gonna hold one, movement isometric, and you're gonna pulse the other, and then you're gonna switch. So 30 seconds. All the way through. 30 seconds. Hold and pulse. It's gonna feel long, but we're gonna get through it fast. All right, so I want you to keep those hamstrings going. Bring those hands up so you open up the chest. You stay here and keep moving. You can even take it here if you want. Watch me. For your first round of exercises, we're gonna sneak in some cardio mobility in between our rounds to shake everything out and also some extra core. I'm starting with my dumbbells. If you have a kettlebell, I'm going to show you what to do. So we're going here. I'm going to use medium to heavy weights. You may want to keep your medium or lighter close by because of these pulses at the end. But it's up to you. I want you to you do you be where you are today. Remember, if you showed up today, keep those hamstrings. Watch me. It is going to be a lunge, but a little bit of a hinge. We're gonna row at the bottom, and then if you have the dumbbells, we're gonna pull it up, up top, row at the bottom, pull it up, up top. So really think strong squeeze as you connect with the glutes. If you have a kettlebell, it's gonna be a little trickier. We're gonna do both sides, so you may not be able to do that pull. You can try. It's going to be a little bit of a curl. If it's too heavy, just do the row. When we get to our holds and our pulses, what that looks like, guys, is down here. You're gonna hold the lunge. You're gonna Pulse the row. 3, 2, 1. You're gonna hold the row, but I want you to bring it up here if you can. Pulse, pulse, pulse. All the way up. Hold the lunge pulse. Hold the row pulse. You can keep it low if you need to, all right? Does that make sense? Shake everything out. Get ready. We're gonna get the right side. We'll get a quick breather. We'll get some cardio mobility. We'll get the left side. Then we'll get some core. All right, so we got 30 seconds of each. It's gonna move quickly. Remember, it's no. Repeat. Catch your breath. Grab your weights, zip up your core. I want you to take a few seconds to get in that position. Remember, if you need to. Need to modify, you can just tap it back and do that hinge. Here we go. So lunge, row, up, and pull. Lunge, row, up, and pull. Focus on dropping the knee, dropping the chest. All the way through. Moving a little bit too fast, I can tell we don't want to sacrifice that form. Remember, if you don't want to do a pull at the top, that's okay. I think we can probably get two more. Last one. Oh. All right. Here we go. Pulse it down. Hold it. Pulse. 3, 2, 1. Hold it here. Pulse. 3, 2, one. All the way up. Drop it down. Hold the lunge. 3, 2, 1. Bring it up. Hold your row. 3, 2, 1. All the way up. Lunge. Hold pulse. 3, 2. In your row, all the way up. Pulse the lunge. One more. All the way through. Lunge it down. Pulse it. Squeeze. Hold your back. 3, 2, 1. I know weights down in the front. Stretch that out. So back and biceps working on that. Let's tap it back. So join me here. 30 seconds cardio mobility to give our muscles a break, but keep that heart rate up. Here we go. So I'm tapping back, I'm reaching. Open up. So arms back and open up those hip flexors from that lunge. How's that heart rate? You feeling it? I know I am. You can go a little quicker if you want more cardio, or keep it here. Just a tap. 3, 2, 1. Shake it out. Let's get that other side. I told you it moves fast, but it moves fast. So we're like tabata, right? All right, so you know what to do. Lunge it down. This time we're going to keep our palms forward. So lunge. Supinated. Grip with the row up and pull again. If you have the kettlebell or that's too heavy, you just keep it low. And then when we get to those pulses, you can hold it upright or you can hold it here. Grab your weights. Other foot forward. Zip up that core. Here we go. Lunge, row, up and pull. Lunge. So really use the power from that lunge to pull it up. Here's what I don't want you to do is get into your back with it. So really make sure you're straight up. Connect with the glutes, connect with the core as you pull those elbows back and up. Yes. Let's get one more. We can get it in. Good. Take it down. Hold the lunge. Pulse. 3, 2, 1. Upright. 3, 2. Pulse your lunge all the way through. Drop it all down. Lunge. Pulse your row. 3, 2, 1, up. Pulse your lunge all the way down. 3, 2, 1. Pulse the lunge. Let's get one more. I know. Yes. Ah, burn. Shake it out again. Quick. 30 seconds. Cardio mobility. Then we're grabbing some water. Then we get some core, right? Tap it back and reach. How we doing, team? Breathe. This workout's gonna move quickly in every way. Three, two, one. Water. I want you to bring it down. We're gonna do a core move. I'm gonna give you options if you have a lighter weight that you can use. I'm gonna go with my 8 pound dumbbell. I want you to use it. Otherwise I want you to keep it body weight. It's a challenging move. I'm going to give you options on how to do it. Watch me. First, here's your modification. You're going to stay on your knee the whole time. You're going to reach under. You're going to pull it up to here or up to here. You're going to take it up. You're going to drop that hip. You're going to take it back under. Watch me. One more time. Reach up. Take it up. Drop the hip if you can, all the way up. Watch me. We're gonna reach under. Up, down and up. Reach under up. Drop the hips. So join. Body weight is totally fine. Join me on the mat. Knees or toes. Here we go. Take it in. Up. Yeah, Right. You can also keep that weight close. You can also drop the knee if you need it. Right there. Yes. All the way up. We got 30 seconds each side. Breathe. One more. Yes. Relax. Good. Roll it through. Other side. Catch your breath. Knees or toes? You do you be where you are today. Reach through. Turn it. Little drop of the hip. Three, two, one. Here we go. Reach up. So I find it's easier to drop my knee to touch and then come right back into it again. If it feels like too much, just do body weight. That's challenging enough, right? Yes. Knees if you need to. 5, 4, 3, 2, 1. Relax. Yes. Stretch it out. All right, team, we're gonna come up and get a swing. If you have never done a swing before, I want you to stick with a deadlift. You can do two dumbbells or one dumbbell or one kettlebell. I'm actually going to take it to my kettlebell, but if you want to keep it dumbbells, you can do a skier swing here or a regular swing here. So that's your swing. Dumbbell or kettlebell again if you need to modify, keep it center. Deadlift. So right between your knees, shoulders back, zip up that core. Here we go. 3, 2. 30 seconds. Take it up. Notice I try to make my breath really audible, so I'm pushing the air out, making sure I have a rhythm. And on that breath, I'm pulling everything up and in. I'm squeezing in my glutes, connecting with my core. Shoulders back, arms along for the ride. Right? 3, 2, 1. Relax. Pedal your feet. Good work, team. All right, so toy soldier kick, that is your cardio mobility. After that swing, stretch it out. I want you to watch me. I'm gonna go. I'm gonna start with my 15 pound kettlebell, but I may have to drop it down because we're gonna have it get racked. If you'd rather do a dumbbell or kettlebell between two hands, that works too. This is an off set squat, so I'm staggered just a bit with my squat, simulating a one legged squat where this leg is going to do most of the work, but I've got a little bit of balance. Almost like that kickstand deadlift. Right Offset a little bit to the side, a little bit back. We're going to add a press at the top so it can either be here and up or here or either one of those with a dumbbell. When we get to our pulses, we're gonna pulse it down and we're gonna pulse it up. All right, join Me here real quick, guys. I'll give you the option to hold it up and pulse it here and hold it down and pulse it here. But it gets a little tricky on this one, so you do you. All right, Are we ready? Rack that dumbbell or kettlebell. Sorry, I'm switching to kettlebell. But whatever works best for you. Take that foot back, zip up in that core. Shoulders back. Starting in three, two. Offset, squat and press. Here we go. 30 seconds. Down and up. Rack it in and bring it up. So you're trying to keep the work in that stage. That leg that the whole heel is on the ground. Really think this one is just for balance. Rack it in, power it up again if you need to. Both hands and up. You've got five seconds. One side. Keep it going. Three, two, one. I want you to pulse at the top. Three, two, one. Drop it down. Three, two. If you want. Stay here. Three. Oh, that's so hard. Right? Two, one. Hold it here. Three, two. I'd rather take it all the way up. Three, two. Forget about the holds. Pulse. Three, two. In this heel. One more. Yes. Oh, good. Relax. Step it out. Side lunge. Here's your cardio mobility. Drop that weight. Roll those shoulders into that side lunge. You can pick up your pace if you want, but side to side. Guys, that was great. I know it's hard. Let's keep the pulses at the top and the bottom. We're not going to worry about the rest. It's too much, right? Catch your breath. Go ahead and grab that dumbbell. Bring it our kettlebell. Stagger the opposite side. Zip up in that core. Breathe. You're here. All the way down. Press it up in three, two, one. Here we go. Squat, offset. Press it up. This leg is doing most of the of the work. Drive up through the heel. Rack that kettlebell in. You're still trying to get low. It's a little bit back and on the toes. Breathe. Take it low. Remember, if you need two hands, that works too. Get the power. Big press motion at the top. Breathe. Take it here. Press. 3, 2, 1. Rack it down pulse. 3, 2, 1. All the way up. 3, 2, 1. Rack it in. 3, 2. Hands works, too. Pulse at the top, chest and shoulders. Right. Pulse at the bottom into that heel. Yes. Five seconds to go.