40 Minute Total Body Activate with Weights Workout - ACTIVATE DAY 21

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body activate with weights workout. This workout has a little bit of everything. We're gonna start with a back to basic circuit. Then we will take it to some tempo and some ISO rounds. Then we'll take it to some unilateral and single weight. And of course, maybe finish with the bonus. We'll be working between dumbbells and kettlebells today. If you have both, keep keep them close by to alternate between the two. Otherwise, just use what you've got. Are you ready? Let's do it. Go ahead and just start moving your body. Whatever you need to do to get that core temperature up to get your energy up. Maybe you're doing this first thing in the morning, maybe you're doing it late at night. Maybe you're feeling a little low energy or a little tight. Let's just let it all go, all right? Try to get that body warm and loose, but also ready to move. And also I want you to try to clear your head. I know we often are coming into these workouts and our brains are racing. Mine is always racing. Thinking about my to do list. What do I need to do later today or after this workout? But I want you to let it go. Whatever is stressing you out, whatever is on your mind today, just breathe and let it go. Just be here with me today. Let's open up those arms wide. We'll add a little side lunge to it. So we're going to keep this warm up pretty short. So of course, if you need more activation, more muscle engagement, more mobility work before you can step into it. You can hit pause, add a little extra, sometimes adding a little foam rolling to get that myofascial release. Sometimes just getting maybe even a little bit of mini band. Things like that can be really helpful. Let's take it up I Take it to a Y. Take it to a T if you want. Add a little hinge, take it up I so shoulder mobility, but also through the back, through the hamstrings, connect with the core at the top, take it up I why and T let's take it one more right here. I why and T let's take it flat, back down, a couple of these. Just roll it up. Can you just get that movement through your spine? I think you can right through here. And if you can hold it here, I want you to get a little petal of those feet. If you can drop down into that squat, just little shift side to side. And if it's okay with you? I want you to walk it back to that high plank and then walk it in, bring it all the way up. So we're getting that squatting. If that's not right for you, take it down to your knees and take it here. Or just take it to a squat and make sure you're getting a little mobility. Maybe take that leg out, breathe and bring it up and take it back. Back and in and up. This time, let's take it back. Just one side. Hold it here. You can drop that knee if you want. Really open up, Lean side to side, open up those hips and then big reach up and down. All right, team, so as we talked about working in circuits today, hold it here, switch to that other side. So whatever you need to do, drop that knee, take it here, open it up. So if you've been following our full activate challenge, and it's totally okay if you haven't. Still. Still going to get a great workout today. You know that we've had a lot of things going on this month. Take it back to that high plank. Little forward and back. Little drop of the hips, side to side. Whatever version you want of that. If you want to be on your knees rolling through or on those toes. And then we're going to roll back onto those feet. Slowly make your way up. I'm going to tie my shoe while we're here. All right, so we've had a little bit of everything. Let's tap it on reach. We have had a lot of back to basics. That's what this month has been about. We've had some tempo training, as in slowing down our sets. We've had some isometric holds. We've had some unilateral training, as in right side and left side at a time. We've had some single weight work. We've had a lot of things going on. It's been a fun month for that. We often do a lot of these things in our workouts, but this workout is going to have a little bit of everything. So I want you to hang with me, alternate between dumbbells and kettlebells. A lot of things that you can just pick what feels best for you. And if you need a little bit of a shorter workout, our last round is going to be a bonus round. So you do you. I'm going to remind you to be where you are today. This is your workout. If you need shorter, if you got time for longer, if you need to take it to whatever other option I give you, totally fine. You showed up today. You're moving. That is all that matters. You're already succeeding. All right, team, so our first round, we got 45 seconds of everything. I want you to go as heavy as you can. We're gonna get back to basics, strictly back to basics. Six quick moves. Squat row, deadlift, press rotation. All right, so I'm gonna start with a goblet squat with a heavy kettlebell. You can do kettlebell or dumbbell. It is up to you. Down or up? 45 seconds. Core engage. Here we go. Regular reps. Totally back to basics. So I'm going goblet squat. I've got my heavy kettlebell here. If you want, you can have your weights down below. You can have racked dumbbells. You can have dumbbells here. Trying to get as low as you can and trying to go as heavy as you can, all right? Doesn't really matter as long as you have good form. Sit back into those heels, drop in the hips and drive it up. So you notice this first back to basics round. We've got all our major movement patterns, right? We've got a squat, we've got a hinge. We've got an upper body push, upper body pull. We got some rotation. You got five seconds to go. Then I'm gonna switch to my dumbbells and we're gonna take it to a bent over row. Let's get one more and relax. All right, so bent over row, right here, flat back. Bring it here. It's 45 seconds. If you need to come out of it, come up out of it. Totally fine. Let's roll those shoulders back. Here we go. Bring them up and down. So nice flat back. What does that mean? That means that I'm keeping those shoulders packed. I'm not letting them round here. They're staying pulled back and pulling my shoulders away from my ears. My core is engaged and pulling the rates weights up to my rib cage or to my hips, right? Squeeze. Not just pulling the shoulder blades in, but pull those elbows in and up right here again. If your back needs a little break, come up out of it and then take it back to your squeeze and down. 10 seconds to go. Then we're taking it down to the mat just for a plank. Oh, did I mention we're throwing in a plank? Here we go. Squeeze. Three, two, one. So we got our squat, we got our upper pull. Let's do an isometric. Everybody's favorite isometric. Let's get a plank. I may give you a few things to add on. You can go elbows or knees, whatever is Good for you. Here we go. So starting with that isometric, I want you to find that good form. So elbow shoulder width apart. If that feels okay. Okay for you. You can be here. Just make sure you're not internally rotating your shoulders. I want you to really think about tucking the pelvis so. Not here, pulling it up. Lock out in those knees and glutes and hips so really tight through your legs, through your glutes, and lifting up in the core. Imagine that there's a little button on your rib cage that those hip bones are coming towards each other, not turning in the knees. But we're staying here. If you want, you can tap the knee, knees down, one at a time. We got 15 seconds. If you want to add a little movement, you can. If you want to even add a little hip dip with that knee Tap, you can. 5, 4, 3, 2, 1. Bring it back up. All right, we've got our dead lift. So you can go dumbbells or kettlebells, but just your lower body. Hinge weights to the front. Bend your knees to get them shoulders back, core engaged. Hinge it. Here we go. So you don't have to get super low. Just maybe about mid shin or mid lower leg. Soft bend in the knees. I always say pretend like you're shaving your legs, right. You want to keep those weights as close as you can. When those weights get out here, that's where we start to feel that low back. Keep them here and bring it up. If you are feeling that low back, you can bend your knees a little bit more, or you can bring those weights to the side right here. Squeeze here and up. Yes. So functional. This hinge motion we do all day long. Picking things up, dropping things down. Last one, and relax. All right, team. Upper body, push, push. We're gonna do an arm press. So elbows in, rotate them out. So we get a little bit of chest, we get a little bit of shoulders. Go medium to heavy. Oh, man. Here we go. Take it up, bring it down. Try to go heavy. But the only reason I said medium is because you keep going. These ones get a little harder because they're smaller muscles. But think chest and shoulders. I like to stagger my feet like this so I make sure I'm not arching my back right, so my core can stay engaged. Upper push. And here. Yes, you can. 15 seconds. I know it's a little trickier. And breathe. So a lot of this. 5, 4, 3, 2, 1. A lot of this. You can pick dumbbell or kettlebell. Let's take it. I'm Gonna go kettlebell to a little rotating twist or V set rotation here to here. Let's lean back just a bit. Here we go. So down and up rotation is one of those core movements, right? Our body has to do it all day long. Again, picking things up, twisting, rotating. If that is not right for you, sit up nice and tall and just take it here to here, right? Even if you do no weight, if twisting is not where you need to be, just get a little movement of the weight and stabilize if you can, back here. If you need to stretch your back back here. This is the last thing of this. First, back to basics round. Then guess what? We got some tempo training and some isometrics if you want to bring a knee up or here you do you. I'm gonna give you some options throughout if you want to make things a little more challenging. But remember, our goal is to go heavy and keep it and relax. Stretch your back, keep it back to basics. Look at my little weights family here. Everybody came out except for the baby there. All right, team, grab a sip of water before we go to that tempo round. We are going to get a swing. I'm gonna go kettlebell because we got some dumbbell swings coming on later. If you've never done a swing, we're going to start with that deadlift. Kettlebell or dumbbell, just try to go heavy if you can. Bring it here. So shoulders back, core engage. Let's start with that deadlift. Weight comes down, right down the center. You just did this move. You know what to do. So I want you to just hang here with me, just a few reps, just to get a feel. This is the starting point of our swing. If you've never done a swing before, I want you to stay here. If you're still learning or if that's just not where you are today, I want you to stay here. Otherwise, we're going to take it to the swing. Last one right here. All right, get set up. You can keep that deadlift, or if you're swinging, remember, we're gonna power it up using the back of our body. Lock it, let it drop. Back to basic swing. But we love it because we can get power. Shoulders back. Core engage. Let's do it for 30 seconds. Hike it back. 3. Pull those shoulder blades in. But arms are just along for the ride. Here we go. Power up. Let it drop. So when I say arms are along for the ride, I mean you are not lifting with your arms. If you feel like you can lift with your arms, you need to go heavier. But really power up. Drop it and power. Lock it out at the top. I definitely was thinking about my ponytail, because lately my ponytail has been hitting my mic, and it got me off balance. I wasn't pushing into my feet like I should be. 3, 2, 1, swing. And relax. Pedal your feet. All right, team, quick sip of water. Give yourself some space. Here's what we got. This next round, no timed intervals, all right? You just gotta follow me. We're going with some tempo training. So we start regular, we slow it down. Down for two, up for two, down for three, up for one. Everything will be a little bit different. I'm going to start with that heavy kettlebell. It's going to be a tempo lunge. All right, team, so we're gonna take it here, actually. We're gonna go split squat, so take it here. So we'll start with a reverse lunge, and then when we slow it down, we're to going. Going in a split squat, okay? So again, don't worry about the time. I'm gonna talk you through it. Go faster or slower than me. If you need to reverse lunge for four. And then we go tempo, and then we end with some ISOs. In three, two, core zipped. Here we go. Reverse lunge. We just got four. You can have two dumbbells, too, if that's better for you, or you can have it racked. You do. You try to go heavy. One more, and I want you to hold that split squat stance. Let's go. Down for two. Take it up for two. Down two. If you can touch that kettlebell to the ground, you can even let yourself hinge a little bit more. You're gonna get a little more glutes. Quads are still working. Let's go. Down for three, up for one. Three, two, one. Power it up. Three, two, one. Drive it up. Yes, you can. Three, two, one, and up. Keep those shoulders square, especially if you got the one kettlebell on each side. Let's switch it. We're gonna go down one, up three. Down one, up three, two, one. I know. Down one, up three, two, one. Yes, team. Two more like that. Three, two. Drive through that front heel. Last one. Three, two, one. All right, team, this is it. I want you to go halfway and hold it, all right? It's up to you if you want to stay here, if you want to hinge it just a bit, or if you want to take it here. No weight, but zip up that core. All we've got is 10 more seconds, so hang with me. Wait. Or no weight and Your legs are gonna get a break before we get that other side. We got three, two, one. There we go. Shake it out. Remember which leg was forward for me? It was my left. Maybe you're right. Grab some dumbbells or one kettlebell. We're gonna do the same thing with our biceps. We'll get that other lunge in just a minute. Don't look at the clock. I am your clock. Long muscle endurance sets, but you can do it. Catch your breath. Here we go. Regular curl. Up and in, down and out. All right, Give your legs a break. But I want you to really pay attention to what that core is doing to stabilize, because your heart rate's probably up, your muscles are burning. Everything is a little fatigued. Let's go. One more. All right, team, here we go. Up for two, up for two, down for two. Again, Just like we did with those shoulders. If you want, you can stagger it. One more. All right, team. Up three, down one. Let's go. Hammer, curl. 3, 2, 1. And down. 3, 2, 1. And down. Yes. 3, 2. Ha. Good. Switch them up. 1, 1. Down three. Here we go. Up, down. 3, 2, 1. I'm gonna keep my palms forward. Up, down. 3, two, one. Let's bring it up. 3, 2, 1. One more right here. All right, team, get ready for those ISOs. We're gonna go up for three. Hold. Halfway down. So three, two, one. Hold it here. Hold. Three, two, one. Palms turned up. Three, two, up. Hold. Halfway. Three, two. Keep it going just like that. So instead of just a regular ISO, I want you to hold for three counts and then drop it down. Slow tempo. And then isometric hold right here. Two more. Three, two, one, one. Hold. Yes, team, last one. Three, two, one. Hold. Hi. Can you hold a little longer for four? For three, two, and one. Cool. Team, set those weights down. Give your hands a little break. Even stretch that out. Try to relax those shoulders. We're gonna go to that other side. Lunge. So for me, it was my right foot forward. Watch me. We got four regulars. We split squatted. Down for two, up for two, down for three, up for one. Down one, up for three. And then we got some holds. You can do it. All right. Oh, biceps. All right. Grab that weight, whatever you use before, release that tension. I know. Stepping back for four. Here we go. Take it back. Four. Reverse lunge. If you need to just tap it back, that works too. If you need to modify with something different. Different. Just a tap back or even a squat or a different type of lunge, that works too. Down for Two. Here we go. Down for two, up for two. Nice wide stance, so hip distance apart. It's what we mean when we say train tracks, right? Not tightrope. Here we go. Down, three, three, four, two, low. Power it up. Drive through that heel. Three, two, low. And up. Yes, you can. Three, two, down. Boom. Three, two. Reverse it. Down one, up three. So down, up, three, two. Power. I know. Down, up. Three, two. Boom. Three, two. Yes, you can. Down, three, two. All right, team, so hold it halfway down. You can do it. You can be here. You can hinge, you can drop it completely, whatever you need for you in this moment. But let's hold it. Isometric weight in the heel. Hinge it forward. Core, engage. Not pulling here, not pulling. Feeling here. Stabilizing in the center. We've got five, four, three, two, one. Boom. Team, shake out those legs. Let's take it down to the mat. We're gonna get some core with some versions of some crunches. If you need to modify, you can take it to a bridge or you can do standing versions of crunches and then keep those weights close by, because we got some tempo, triceps reps, then we're bringing it up, team. Don't worry. All right, crunch position. Standing crunch modification. You can just do one knee at a time, or you can do the bridge, adding the tempo. Otherwise, we're starting regular reverse crunch. Lift the hips, and regular crunch. Shoulders wide. Core engage. Zip it up. Tuck the pelvis, pull everything in. Here we go. Full crunch. So not just lifting the shoulders, not like our old school crunches where we're just crunching away like this, right? I really want you to think about the movement coming from the center. Lifting the hips as we lift the shoulders. Now we're gonna slow it down. I want you to bring those elbows in. Watch me one time. In for two, out. If you can push those legs out in two. If that's not right for you, you can just tap them down. In, two, out. Let's go. Three in one. Right here. In three, two, one. Press it out. Three, two. If you're doing this standing, I want you to really think about that core stability, right? Or if you're doing one knee or the bridge. Let's reverse it. In one, out. Three, two, one. In one. Three, two, one. Here we go. Core is initiating the movement. Don't worry about those shoulders or those legs. Last one. All right, team, hold it here. Hold for three and power in. Hold for three and power in. One. More like that. Hold for three. Yes. Power in. Let's switch it hold in. Elbows to the legs, push them against each other and power out. Elbows to legs, push against each other. Three, two, one. If the elbows don't go on, hands, push. Three, two, one. Last one, team. I know. Push. Three, two, one, burn. All right, team. Can we do this with triceps? I want you to watch me. One kettlebell or two dumbbells. Regular for four, down for two, up for two. Then we'll slow it down with some holds. We'll get through it a little quicker. Core engage. If you need to be in that bridge or you need to take it standing overhead. Tries. That works too. Here we go. Down regular by the ears and up. If this is where you are with dumbbells, if you got one kettlebell, if this extension is not right for you, this tricep press, you can just do close grip press. Let's slow it down right here. We got down four, two, up for two. Yes, team. Down for two, up for two. Down two, up. We're gonna go down three and hold. Then up three and hold. Here we go. Three, two, hold. At the bottom, 90 degrees up slow. Three, two, hold. At the top. Yes. Down. Three, two, one, and hold. Up. Three, two, and hold. Two more like that. Three, two, one, hold. You can do it. Think about those tries. Up, slow, slow, slow. One more time. Three, two, hold. And then up slow. Three, two, one. Yes. Ah. Big stretch here. Why not up onto your feet? All right. Grab your kettlebell or your dumbbell. We're gonna go back to that swing again. Ha. Feeling those tries, right? All right. Swing or deadlift? Whatever you got, team. That is the end of that tempo and that ISO round. So don't stress about it. We're done with that. Everything's fun from here on out. This whole thing's fun, right? All right, you can keep it with a deadlift, or you can go a 30 second swing. You should really be feeling that core. You should really be feeling those tries. Let's get it done. Shoulders back. Hinge it here. Prep it. Three, two. Power it up. Deadlift or swing. Lock it out. Let it drop. Not thinking about my ponytail. I'm thinking about pushing into my feet. Locking out hips, back, glutes. Hamstrings. Arms are relaxed, but I'm tight in my back. You can even think about squeezing the armpits, but not the arms. Know it sounds weird, right? Bring it up. Breathe. We got three, two, one, swing and relax. All right, everybody grab a sip of water. We're going for unilateral. All right? Got to clean up this mess here. All right, I'm going to be over this side. Unilateral, one side at a time. So we're gonna get a side lunge each side. Then we're gonna get a plank row each side. All right, we're going 30 and 30, but we're going back to back, all right? So we can take it a little quicker. Unilateral, working one side at a time. Join me right here. Watch me. Side lunge. Step out of it or keep it stationary here. If you want to have two dumbbells, if that's a better option for you, just make sure you have some space again, not a big mess like me. We got 30, then right into the other side for 30. Then we go down to a plank. Three, two, side lunge. Here we go. And up. Unilateral, meaning we're focusing on one side. What does that do? It really makes that core work. It really makes that balance work. And yes, this is kind of into that single dumbbell, single weight, but we got more of that coming, so we're here, right here. So it's unilateral and single weight. Can we get one more? Switch your sides right here. Down. And up. Sit low, shift the weight into the hip. Right here. Yes, team. And up. You got it. And right here. Up. Shift. Drive out of that hip. Lots of glutes, lots of outer thighs, inner thighs. Yes. Last one. All right, team, take it down to a plank row. If this is not right for you, I want you just to stagger, and you can do 30 seconds here, 30 seconds there. If you can. I want you to watch me. You can just do a plank row. 30 seconds. You can drop that knee if that's better for you, or as you row, opposite knees. So we got right side working left side, side working in the core, right side working in your back. All right, Find what is best for you. High plank, here we go. 30 here, and we're gonna give you a quick little rest in between these two because of your wrist, so you can switch your dumbbells. If that is not right, drop that knee down here or take it to standing, but try to keep those hips and shoulders square. I know. 10 seconds. Right here. Strong in your back, strong in the core. And breathe. Yes, team. Three, two, one. I want you to stretch back, rest those wrists, and we're gonna come up on the other side. So switch that dumbbell again if you need this knee down if you need to take it standing, if you want to drop the knee. Little core action. Let's do It. Here we go. So start with just that plank row. If you want the knee, we're here and here. Yes, you're gonna have a little bit of movement, but what I don't want is to be disengaged. So really wrap in that core so when we move, you're strong in the center, right? It's not this. Right? We're strong. Ha. Five seconds. Breathe. Three, two, one. Up onto your feet, team. All right, two heavy to medium dumbbells. We're going one side with a curl and a press, all right? So you can go hammer, you can go regular, but I want you to hold that weight on the other side, because we got 30 seconds coming on that second side. All right? So unilateral. Also, single weight, core zipped, shoulders back. We got three, two, one. Up, up. 30 seconds. Or you can go hammer. It is up to you. Up and breathe. I'm alternating between the two. Curl and press. Yes, team. One more. Switch your sides right here. 30 seconds. Curl and press. Back to basics, but unilateral. Right side or left side only. And breathe. Don't lose sight of what's happening in your core. Chest open and proud. Up. Boom. Up. Last one. And relax. All right, team, so catch your breath. We're going into a swing. We are going to do a kickstand swing. If this is not right for you, I want you to do stand, skier swing. But if you can kickstand. So deadlift. You can also just do a kickstand deadlift. But if you can, we're gonna prep it. You're gonna power up, let it drop. So you do want to have dumbbells for this. It's just easier to have those dumbbells on either side. Still a hinge power lockout. And drop again. If you don't feel comfortable with that, I want you to take it to a deadlift. Totally fine. Or you can do a regular skier swing or kettlebell swing. But shoulders back. You're gonna hinge it here, you're gonna hike it. Then we power it up. Everything else looks like our regular swing. Here we go. And drop. Yes, you can drive it up, lock it out so that front leg is taking more of the work, back leg is giving you just enough balance. And don't worry, we're gonna get a breather in between. Power it up. 10 seconds. Again. Think about the hinge. Feels weird. Take it, skier. Or take a kickstand deadlift. Three, two, one. Swing and relax. Nice, team. Pedal those feet. You need a little stretch. Take it here. We're doing the same thing. Other side. All right, so again, get set. Totally fine just to do a regular deadlift, but if you want to try the swing, go for it. Core engage. Hinge it. Prep it. Here we go. Swing. Kickstand swing. I know it's a little different, but we love it. Drive it up, lock it out. Drive it up, lock it out. Right here. I know. Really push into that front heel. Power shot. Have gone heavier. That's okay. I got five, four, three, two, and one. Swing and relax. Ah. Right, team, down onto your side. We got 30 seconds on each side plank. So unilateral. You know we love a side plank. We're just going to hold. We'll switch our sides. We'll hold. You decide. You can hold it. You can be knees, toes. You can add a little hip dip. I'll tell you when. In three, two, one. Here we go. Hold it up so you can be here. You can drop that knee down. You can have this hand down. Whatever is best for you. If you're feeling that shoulder, roll that wrist. What do you got, team? Hold it here. Zip it up if you want. Second half. Down and up. And it's isometric. Now we're making it dynamic. Zip it up. Stay here if you want. Rotate under. We got three, two, one. Yes. Other side. Let's get it done. Find that good side plank position. Unilateral. Let's do it in. In three, two, one. Here we go. Hold it here again. Knee can be down, hand can be down. Whatever is best for you. Just try to stay lifted. Keep the core engaged all the way through. Even those. Those obliques are working hard. Here we go. Drop it down if you want, with or without your knee. Yes. Boom if you want. Reach it under. 5, 4, 3, 2, 1. Up onto your feet, team. All right, if you have time, you want to stick around for a quick little bonus round. Just a couple minutes. You can. Otherwise, if you need to be done, I got it. I understand. Make sure you get a few quick stretches. Hamstring, back, shoulders. Otherwise, team, join me here. All right, so little bonus round. Let's start on our mat. We're gonna get a single arm press, so we're keeping with that single arm, single weight movement if you can. You can either do a leg lift here, or you can do a bridge right through here. Whatever feels best for you. We're to going on each side. Then we got a standing chop with a little tricep over the head, and then we got a snatch. All right, it's gonna go quick all right, we got 30 and 30 again. These are quick intervals, so with or without that one leg bridge. Here we go. So you can lift through here, right? Press through those glutes. Yes, team. So feel how that single weight makes that core engage. I know that leg. You can turn that heel in. Feel a little extra core. If that's not right for you, you can just do the single, or you can go a regular bridge with a single arm press right here. I know. Switch your sides. Here we go. That one feels harder. Press up slowly. Down. Press up, up. Breathe right through here. 10. No, five seconds. Yes, you can, team. And relax. All right, let's get some standing core, heavy to medium dumbbell. We got 30 and 30. Here's what I want you to watch. We're going chop, but from the shoulder. So I want you to go over the shoulder. So it's almost like a little tricep extension and then a chop. You can either chop it down or chop your knee. All right, Start with just the chop. We'll add the knee. We got 30 seconds each side. Here we go. Over. Chop over. Bonus round. Yes, you can here. So again, if you want, you can just go here over the shoulder. If you want a little more tries, take it up. Yes. You feel those tries and the shoulders. Single weight, single side, five or single side core. Three, two, one. Switch your side. So you gotta adjust your grip. Here we go. This one's gonna feel a little different for me. Triceps right here and cross if you want. Just chop it down, chop it down. Here, here. Tricep. Feel the this try, right? Little extension. Doesn't have to be a whole lot, but just keep it moving. We got five, four, three, two, one. Last move, team. Something heavy, single weight. We got a snatch. You're gonna go up and switch. If you want, you can just switch your snatches up and switch up. If you are not feeling the snatch, you can go curl and press or you can do a high pull up to you if you want. Once that snatches up, cross it into a curtsy, snatch it, cross into a curtsy, bringing it down in between or aiming to keep it high. I'm going to show you Both it is 60 seconds. So this is like our true bonus move. Alternating in between. Let's get it done in three, two, one. Here we go. So snatch if you want. Curtsy, bring it back down. Snatch, optional curtsy. Watch that right here. If you can. High pull if that's better for you. High pull. Watch me. If you want the challenge up, it's a lot of balance. Drag it through here. Yes. Huh. I don't know if my shoulder is feeling that today, but maybe yours is. We're over halfway there. Feel free to rack it. And down. This is it. 15 seconds, then we're cooling it down. Breathe. One more each side. Last one. Oh, man. I know. Don't worry. That is it. Shake it out. I know that was a long one, especially if you hung out for that bonus round round, we're gonna need a quick little stretch. Just tap it out. Let that heart rate come down again. I told you, this workout has a little bit of everything. Heart rate coming down. Tap those heels, swing those arms. Whatever you need in this moment. I would love to hear from you how you are feeling. Get a little hamstring stretch here. And if you want, you can circle that arm or just hold it. Did you like having a mix of a lot of different things? Should have tiled this. Your favorite strength workout. I have a workout called your favorite cardio workout where we do a bunch of formats. Maybe we need more of that. Maybe we need more mixing it up. Tell me in the comments. I would love to hear from you. Take those knees out wide and stretch those shoulders. How did you feel? Were you challenged? Could you go heavy? Even though it was technically back to basics and there was a lot of burning, did you feel your heart rate up? I know I did. Stretch to one side right here. Pull into it. Let me know. And of course, don't forget to like this video and subscribe. Subscribe. Don't forget to subscribe to my YouTube channel. And if you haven't already, check out the body fit athletic club. Join us. It is our private community, our membership. You can go monthly, quarterly, bi, yearly, or yearly. That's where you get all the extras. You get support and connection with me with our body fit dietitian. You get the method nutrition plan. You get Whoo. Take those wrists down, let your head drop. You get live streams, Q and a's covering hot topics and so much more. So join us there. And of course, if you're looking for one on one support, if you really. If you want to work with me directly, one on one coaching, check out body fit elite. Thank you so much for being here today. I know it was a little longer, but you did it. You showed up. No matter what that looked like or felt like, you should be proud of yourself for being here. Let's get one big deep breath in and out. You did it. That was your total body activate with weights workout. Great job, everybody.