AMRAP Strength with Weights Workout: Dumbbell or Kettlebell at home workout for strength & cardio

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your Amrap Strength with weights workout. So in this workout we will work the entire body for strength, but also sneaking in some cardio using either a set of dumbbells or a kettlebell, or both if you have it. We'll be doing Amrap style, so that is as many rounds as possible, but the goal is to do it at your own pace, to make sure that you have good form, that you're getting full range of mot, going through it quickly to keep that heart pumping and to keep it moving. As always, I'll give you lots of different options. So listen to your body and work to your level. Don't forget to subscribe to my channel so I can keep making completely free workouts for you here on YouTube and we can grow the body fit community. All you need for this workout are your dumbbells or your kettle bell or both. And a mat. Are you ready? Let's do it. I'm hearing the beat now. Pull me in. Midnight. Ok, starting with a quick little dynamic warm. If you can march it, you can jog it, whatever is good for you. We're going to roll those shoulders to the back and to the front. We're going to keep the warm up short. Just some dynamic movement, prep to get our muscles warm, the blood flowing. Everything ready to go, ready to move. So of course, if you need more of a warm up or a cool down, you can get it on your own. Let's take those arms out nice and wide and then we're gonna step out into it, into that lateral side lunge opening up the chest. Reach, reach and take those arms up a little hinge down, breathing through it. And then let's reach down, reach it up. You can keep it right there if you want. Walk it all the way out. Core nice and tight and walk it back. Reach it up into that inchworm. So we warm up through the back of the legs, through the spine. We get that core firing up and ready to go. One more. Walk it back and here. Let's stay this way. Let's just alternate a little tap back. You can open up that hip. If you want to take it to a lunge, you can. And then we can add a little stretch. Hand down, reach up, push up out of it and down. Reach up. One more each side. Last one and pull that back. Let's roll it down and round it up. One more right here. Hold it here. Roll those should pressing in and out gently on the inside of that leg, walk those feet in, round it up and tap and reach across. All right, so we have Amrap strength. So we are working strength today. So we are going to have some isolated moves, so not a whole bunch of crazy compound moves. But we are aiming to strengthen, sculpt and tone, but in this AMRAP format. So if you have the option to go heavy with your weights, I highly encourage it. What we're gonna do is we're gonna go everything. Once we have three quick circuits, let's bring it up here that we're gonna go through. Once using dumbbells, if you have them. If you only have a kettlebell, just use your kettlebell. Then a second time through, same circuit with a few little variations just to mix it up for our brains and our bodies. But with kettlebells, if you have them, if you only have dumbbells, use dumbbells the whole time. You only have kettlebells, you use kettlebells, you got neither. You just show up and move your body. Because I will always remind you, if you showed up today, you are successful. All right? We're just here to move, to do things safely and effectively. All right? Showing up and moving our bodies, that is what we are about. All right, guys, so with everything, I'm going to give you different options. I'll give you some modifications. You work to your fitness level, challenge yourself, but in a way that works for you. Be where you are today. Right? I'm gonna remind you of that the whole time as well. All right? So, Amrap, go ahead and keep those hamstrings going, so as many rounds as possible. I don't do this format a ton because sometimes it can mean that we have not so great form. So I want to remind you, it does not mean going as quickly as possible. It pushing yourself to get through those exercises with good form, with full range of motion, and then moving on to the next as many times as you can. So it is a format where you work to your level. If you need more of a rest in between the exercises, you take more of a rest. If you want to push through, you keep going. So the challenge is more in going back to back. So that is what we're working on. All right, so we have four moves in a four minute circuit. I just want to keep you guys moving here, right? Four moves in a four minute circuit that I want you to go heavy if you can. If you need to switch out the weights, you can. And the last move, the fourth move, is no weights. So I want you to Be careful on setting your weights down and then picking your weights back up. Right. Okay, so we've got that. We're gonna have our first two circuits being. Just go ahead and tap it out here. Up. All up on our feet so you don't have to do a lot of up and down. Our last circuit will all be down on the ground. We'll get some core, and we'll get some swings in between. All right, so I want you to take it with just some modified or some full jacks while I talk you through your first amrad circuit. All right? Four minutes, four moves. Go heavy if you can. I'm gonna start with dumbbells. So one dumbbell or two, you're gonna take it in that squat. You can do goblet squat here. You can do two dumbbells up to you. Then you're gonna take it to your row. So we're here. We're doing the row. Oh, I forgot to tell you. We have eight reps. That's all we've got. I don't want you to do more than that, because I want it to be eight reps that are challenging. Squat row. Then we go one dumbbell around the world with your knee for core. And then we're gonna drop our dumbbells into a little side lunge. Makes sense. All right, grab that one weight. Four minutes, starting now with your squat. Here we go. So you're at your own pace. You're going for eight. If you don't feel like counting today, you can just switch when I switch, right? All right, we got the exercise listed, so you know what to do. But the idea is that you're going at your own pace. If you've got heavier, you need to go slower. That's okay, too. See, I already lost my count. Right. All right, you're taking it to a row. If you've just got one heavy dumbbell or if you've got your kettlebell, you're alternating for the kettlebell, squeezing in. Those should good. Keep breathing. Then you're dropping one weight down. You're going around the world knee. Around the world knee. So go across. Each one is one. So this is four for me. So I'm getting a little bit of arms and a lot of standing core. Yes, Breathe. Good. And then I'm dropping it down. Side lunge. So this is one. It's cardio two, but also strength. Get low. This is where you can push your speed if you want. Once you get through that whole circuit, we're a minute and a half again. Take it again. So 8, 8 and 8. Squeeze at the top, get low. Don't sacrifice form to go quicker. Good. A little bit longer of a set. And again, we're focused on strength, right? Not speed. Breathe. In fact, I don't want you to go fast because this is strength and I want you to go heavy if you can. We're two minutes down. Yes, I know it's a lot of putting one weight down in between, Right? We always get mixed up on that one. Oh, it's a halo Pretty much around the world into that knee. Good. Then take it side lunge. Are you with me? All right, guys, we got about a little more than a minute to go. Can you get it all in one more time? Yes. You got it. Squeezing the shoulder blades on that row. Yes. One dumbbell around the world halo. Yes. Oh. All right, if you're with me, we're down to that last eight, but we got 15 seconds. Can you get all in? Breathe. We're gonna be almost there. Let's add a couple extra. Why not? And relax. All right, team, once we get to the kettlebell, grab a sip of water. We're gonna get a little core break. So bring it down. We're adding some more. Some core in between. Just so. And some swings in between so we don't have to add them into our circuits. All right, we're taking it here. So if you need to modify, we're in a bridge down and up. Down and up. Otherwise, take it here, extend it out, join me. Here we go. You got 30 seconds. You got your dead bug. Close that core. You know, I love the dead bug as a warm up because you're really thinking about closing the core, bringing everything in. It's that deep core. It's pretty user friendly. Breathe. You decide how low you want to get with it. Everything in three, two, one. Relax. All right, team, so bring it up. If you want to keep it moving, you can keep it with those side lunges. But watch me here for your next round. So two dumbbells the whole time if you got it. All right, guys, so we got our lunge. Go heavy if you can. We're gonna go four on the right, four on the left. Then we got our curls. Four, eight, right? Then we got our presses for eight. If you can go heavy, you can even make it a little bit of a push press. And then we're dropping them both. Side knees for eight, side knees for eight, right? All right, so that way we get our core and our cardio. Side knees, side knees, and back to the Top with your lunges. Forward, foreign lunges. Everything else is eight. Are we ready, team? All right, grab those weights. Go heavy. If you can get set up. We got four minutes. Here we go. All the way down, all the way up. So even though it's Amrap, keeping good form, full range of motion. Switch your legs. Yes. Right into that curl if you can. Eight, use the core to stay stable. If you need to put one foot back so we don't get in the back, go for it there. All right. It's our press. Can you stay with these heavy ones? If you need to drop down, that's okay, too. Oh, yes. You need to drop to one. You can just go here. Four. Good. Yes. Drop them down. Side knees. Slow or fast. Balance or not. Yes. One minute down. I like it when the whole whole circuit fits into one minute, but just over. Good. Wherever you are, keep it going. Remember, if you don't want to have to count, just stay with me. Four and four with your lunges. Nice. Switch your legs. Get set up into that curl. If you've got the kettle bell, you've got it between two hands or good form. All the way up, all the way down. This is what people often want to do on curls, but you're really not lengthening the muscle, which is. We want. Good. Bend your knees to drop it down. Side knees, cardio and core. Whatever works for you. Yes. Back to the top. You got a team. Two minutes down, two to go. Can you get a little lower on those lunges? Full range of motion on your core. A little quicker with your speed, but still good form. Amrap is all about your own pace. Where do you need the rest? You can take a hammer curl if you want. You got the kettlebell. You're probably in that hammer curl. Yes. Did I forget my press on the last one? Maybe I did. Here we go. Up. If that happens. That's okay, guys. I'm not gonna edit that out. Four, Three. Two. Two minutes down, two to go. Maybe that's why that one went quicker. So you might be ahead of me or behind me. That's okay. I just said Amrap is all about your own pace, so there we go, guys. Just showing you. Maybe I forgot the press. I'll figure out when I Edit it. 30 seconds. Finish it strong. How much can you get in with good form? Lunge it. I'm gonna at least try to get my curls and my presses. Here we go. Eight. Yes. We got five seconds if you want to finish it out. Finish it out. If you want to be done, be done. I should finish it out, right? Because I left him out. 4, 3, 2. Right. All right, guys, catch your breath. Quick sip of water if you need it. We're gonna do a swing. You can do dumbbells or kettlebells. I'm gonna take it with my dumbbells. You can do skier swing. Two dumbbells. You can do one dumbbell or one kettlebell in the center. Remember, it's a hinge. And power it up. If you've never done a swing before, I want you to keep it with a dead L. Swing it with me. Shoulders back, core zipped. Good posture. Here we go. Prep it. Three, two, power up. We got 30 seconds. That's all we need. Then we get a quick breather. I talk you through your last circuit with the dumbbells. Then, of course, we do it all again. 10 seconds to go. Get that power. Breathe. 3, 2, 1. And relax. Stretch it out. Catch your breath. Guys, watch me. We're coming down on the mat, all right? So watch me. First you can tap it out, jog it out, or get some water. We got our chest press. We got it here. Four, eight. We got our bridge. Four, eight. Then we're gonna go scissors. Eight, seven. Just like that. If you'd rather just get the stretch without the crunch, especially pre post doctor and then turn it around, we got our mountain climber either tapping or running or tap back for eight. Join me down here, guys. Your four minutes starts now. Here we go. So that chest press, nice and strong. If you need to, you can add the bridge to that or feed up for core up to you. Remember, we're aiming for strength, so try to go heavy. Then that bridge, if that is uncomfortable for you to rest the weights on your legs, just do it without the weight. We're still going to count it for our strength. All the way down, all the way up. Then we've got those scissors. So really pause at the top to get that stretch. Just the stretch without the crunch if you need it. Yes, good. Turn it over. Mountain climber, whatever that is for you. Tap it back, tap it in or run it in. Eight, seven, six. Good. One minute down. So this circuit, you keep going chest press. This circuit might work out where you can almost get it all in in a minute. But again, Amrap is for you. I had to tie my shoes, so I'm going a little slower. So you're probably ahead of me. That's okay. Or behind me again if you need more of a rest. That is part of the process. As Many rounds as possible for you. Not for me, not for anybody else. So if that involves a 10 or 15 or 20 second rest, that's okay. That's as many rounds as possible for you. I also want to make sure you get good setup in between. So we're not rushing with our weights. Yes. So that last move, that cardio, no equipment move, is where you can really push that speed. Here we go. I'm trying to get it in in a minute. I'm not gonna do it. That's okay. Two minutes down, two to go. Keep it going, team. If you got that kettlebell, it's a close grip press. When we get back to that kettlebell, we're gonna mix it up. But if you want to take it close, that works too. Yes. Here we go. Oh, bridge. And if you want to do a little press out with the knees to get a little outer thighs, you can do that too. Keep it going, team. No weights on those scissors. Flex that foot on the scissors so you get more of the stretch. Yes. Awesome. Mountain climber. Remember, you can just tap it too, or run it, or tap it. Yes. One minute to go. What do you got, team? Can you get it all in in this last minute? Let's go for it. Close grip or regular grip on that chest press? I know half the battle is switching positions. That's where I want you to take your time. Up and out if you want. Yes. 30 seconds. What can you get in? Can you get wherever you are, finish in these last 30? 20 now. Good. Run it. Finish it. 5, 4, 3, 2, 1. Good work, team. Grab a sip of water. Stay here. One little core interval before we take it back to the top with our kettlebells. All right, guys, so on your elbows, let's take it here. If you're modifying pre post doctor, I want you to do the bird dog, but from here, it's going to be slightly more challenging. So here to here. Otherwise, guys, we're gonna lift it up, rotate to side, join me back to center. We just got 30 seconds and then we're jumping back in. We're doing everything again with the kettlebell, but you know what to expect so we can get through it quickly. We'll have a few little variations so you can mix it up, right? So it's not exactly the same breathe, but similar enough. 5, 4, 3, 2, 1. Yes. Bring it up. All right, guys, so 45 seconds to breathe. We're going back with that squat. You can keep it the goblet squat here. If you want to take the toes out Into a little bit of a plie or plie here. I'm gonna do that so I can go heavier with my kettlebell. Then we're taking it to the row. You got the kettlebell. We're alternating. So it's one, two, around the world or halo knee. Right. And then no weight. We got our lateral lunge. So if we want, take it on the diagonal. If you want to make it a little more of a transverse, otherwise, just keep it there. All right, team, so plie squat. If you want to mix it up, I'm gonna go with my hubby guy here. All right, Starting in five, four, three, two. Here we go. So you got eight of everything. Go heavy if you can. It's amrap for strength. And then that last move is your cardio, where you can pick up the pace. Yes. I'm gonna do something crazy. I'm gonna keep this 25 for my row. Here we go. Oh, with the kettlebell, if you want to put it down in between, that helps me get a good grip. Oh, I'm gonna switch it from right around the world. I'll tell you that much. Yes. Around the world or halo knee across balance. So we get a little bit of arms, a lot of core. Yeah. Good. You got your side lunge. Take it here or transverse. Watch those weights. Good. Back to the top. Here we go. Squeeze. Yes. Oh, I know, but I'm gonna challenge myself. The easy thing to do would be to drop down to that 18. I'm gonna keep it 25. Squeeze in the shoulder blade. As it's getting heavy and I'm getting tired, I can feel myself wanting to cheat that range of motion, but I'm not going to do it right. I'm going to follow through. Good work, team. Two minutes down, two to go. Or diagonal. Yes. Back to the top. Here we go. And it's strong. Can you get through everything? Two more rounds might be tough, but let's try with good form. Keep breathing into it. Focus in that core so you stay strong. Yes. Good. Core is engaged. Opposite knee across. Probably getting my mic there. Last minute to go. Pick up on that cardio. That's where you can speed yourself up. 45 seconds. What can you get in? I'm gonna try to get all my strength in. Yes. Good. Take it Eight. I know if I had lighter, I could go a little quicker, but I'm gonna go for strength. You do you elbow all the way up. Good. Around the world, abs and arms. 10 seconds. Yes. 4, 3, 2. It's time, but finish it out Catch your breath, team. Yes. Tap it out. All right, little core break here. Bring it down. All right, guys, so modification. You're just gonna go across with no lift. All right? Otherwise, guys, let's take it here. Dead bug, but I'm gonna push here. I'm gonna cross here. Here we go. 30 seconds. I'm going 15 on each side. Keep that push into each other. You got it? Good. Switch the sides. Here we go. Push and push. Extend out. Cross over. Extend. Yes. Three, two, one. Relax. Good. Bring it up, team. All right, take it side lunge one more time if you want to keep it going. You got 40 seconds to breathe. We're back to our lunges. So this time, guys, again, I want you to go heavy if you want to take it. Curtsy, lunge, four and four, four and four. Then we get our core, our curl. So if you got the kettlebell, you're keeping it here for eight. Press for eight. Then we go. Let's go across with our knees. Right. Instead aside, let's go across. Still get in the core. Still getting the cardio. Add that jump if you want. All right? As many rounds as possible. 4 minutes, starting in 5. Get yourself set up with that lunge. Curtsy or regular? Here we go. Four and four with the lunge. Everything else is eight. Get low, curtsy. You're just crossing it behind. Switch your sides when you get to four. All the way down, all the way up. Yes. Into that curl up again. Trying to go heavier if you have that option. All the way up, all the way down. Breathe. Good. Here we go. Up one foot, back if you need to. Yes. Then we got it. Take it across eight. You can jump it, you can take it slow, you can take it fast. Up to you, but it's core and cardio. Take it here. Yes. Good. Back to the top. One minute down, one to go. Cross it if you can, or regular lunge. Balance if you need to. And take it. Yes. Good. Curl it. I know this one's doubly hard because we have two upper body, back to back. Super basic moves going back to basics, but in this AMRAP format where we push our engine endurance as well. Right up. Gotta go a little lighter for my shoulder. That's okay. I'm gonna be where I am today. Four, three, two. Good. Take it across. Two minutes down, two to go. Stay strong with me. Two minutes. Then I remember that last round is on the mat, team, so we can get it done, get set up, then right into it. Remember that regular lunge is fine, too. Or just Little tap backs, whatever works for you. Ah. I know we've been here a long time, right? But we're gonna be done fast. Only four minute rounds. Just like Tabata. You can get it all done in four minutes. Breathe into that. Press one foot back if you need to. Elbows in so we get chest and shoulders. Breathe. Last minute to go. Here we go. Take it up. What can you get in these last 40 seconds? I'm gonna try to get all my strength. Here we go with good form. All the way through. Yes. All the way down, especially on this curl. All the way up, all the way down. Don't cheat it because we're trying to go fast. Core is engaged. Focus on your breathing. 10 seconds, you got your press. 3, 2. You can finish off those reps if you want. Or stop. I'm gonna stop you. Do you keep breathing, guys. When you're ready, grab a sip of water because we're going into a swing. All right, guys, I'm going kettlebell this time. Kettlebells or dumbbells, whatever is good for you. If you've never done the swing again or you're not comfortable, keep it with that deadlift. I'm gonna turn it this way. Why not hinge it back? Prep it. Three, two, power. 30 seconds, core engage. Locking out of the top. Remember, we hinge it back, but you're just letting the kettlebell drop in between. Power it up through the back of the legs. Zip up in the core. Feet stay glued into the ground. Get that power through the back of the legs. 10 seconds to go. Yes. 3, 2, 1. And relax. Let it swing. Pedal your feet. Nice work, team. All right, guys, so 45 seconds to breathe. Catch your breath. If you want to keep those knees going, you can do that. But watch me. A few quick variations on this last round, but you can do it if you want. So close grip press for the triceps or for the chest press. If you want to take it to triceps instead, that's an option too. If you're going here to here, you're gonna get your tries. All right, Then with that bridge, you can just hold it up top. So we're getting more core instead of resting here. Right? And then we'll take it with the scissors. We're gonna alternate. Alternate. And then we take it with our mountain climber. All right, bring it down. Here we go. Four minutes, take off so you can bend for tries. If you've got a heavier kettlebell and you want to keep it here, this works too. Same set of muscles. I promise yes. Elbows in. And then what I want you to do is hold it up, push into it as you do that bridge. Squeezing. Core is engaged, but we're adding a little extra arms, a little extra core by holding it above our head, right? Yes. Dropping it down. So you can just do the stretch again if you're modifying. Or here, flex the foot. Little stretch in between. Good. Then take it. Mountain climbers, if you want to take them across, tap, tap, or back, back, four, three, two. Back to the top. You got this, team. Here we go. Keep it going. So remember, give yourself time to have good setup. Don't rush getting into that movement. Even though I know we're trying as many rounds as possible. Yes. It's as many rounds as possible for you at your own pace, not anybody else. Squeezing those glutes. I know they're tired from that swing, but you can do it. Engage that core, push into that bell. Yes. Weight down to the side. Switch. Take your time with it. Even though we're trying to get them in, I don't want to see anybody here really get the core working. Cross over, knees across if you can. Or tap it. Back to modify. 4, 3, 2, 1. Two minutes down, two to go. Let's finish it. Strong chest press, straight up or triceps, whatever feels better for you. Be where you are today. Yes. Bridge, press out with those knees if you want. Little outer thigh bonus. Keep it engaged, though. Don't forget about core. Yes. Cross, scissors, bicycle, bridge. Press out with those knees if you want. Little outer thigh bonus. Keep it engaged, though. Don't forget about core. Yes. Cross, scissors, bicycle. Modify if you need to. This is not right for you mountain climbers. Whatever it is, twist it if you can. Yes. Last minute to go, guys. I know it's a longer one, but you. You can do it. Breathe. Yes. I forgot it. Up and out. Keep it going. Don't forget about that core. Yes. Doing it. I know. That's why I'm gonna have it on the screen for you guys. You're switching when I'm switching. It might have been crazy today. Yes. Finish it. 10 seconds. Can you get it all in? Wherever you are, finish that set. Yes. Relax or whenever you're done. Good work, team. How about one more swing? Let's do it. Bring it forward. 30 seconds. Deadlift if you want it. Wipe off my sweat. You guys did it. Here we go. Prep it. Three, two, one. Power it up. Yes. Keep it going. Core is engaged. Locking out again. Back is locking out. Arms are just along for the ride. They're getting the work, but not doing the work. We got 5, 4, 3, 2, 1, and relax. All right, team, how about a quick bonus move? I think we got time. All right, let's get it done. Oh, you got dumbbell or kettlebell? It is up to you. Two or one. We're gonna take it. Side lunge and row. Switch it if you want to. Side lunge and row. Plie, press, tries. So we're here. You can do two dumbbells. You can do one kettlebell. It's up to you. Watch me. One more time. Side lunge, row, switch, side row, turn them out. Plie, curl, press. Sorry, I forgot that curl. I know it's a lot of parts, but stay with me. We got one minute, then we're done. So toes forward in the side lunge. Then they turn out to get you that power curl. Press tries. Here we go. Side row, side row, through the center. Tone out. Up, tries. Turn them back. Forward, row, up. Yes. If you got just one, say, kettlebell, you're here. So much lighter, right? For me. 30 seconds down. Not so bad, right? We're not doing any burpees, Any mountain climbers. I know you're like, we already did them. 15 seconds. Can you get one more? All the way? Yes. Five to go. What do you got? Yes. Relax. Oh, man. Team. I know. It's one of those deceptively challenging workouts, right? In a different way. Tap it out, catch your breath. Not a lot of extra cardio, except that last move in every circuit. But our heart rate stayed up, right? Little tap here. So again, guys, I hope you're learning from these AMRAP workouts that we've been doing from the emom. Every minute on the minute, that it is all about being where you are today. I know when they're timed. Even when we're just doing regular old timed intervals, we want to think about pushing ourselves for speed or feel like we're in a competition. You are only competing with yourself, and you're always winning. All right? Always take those hands to the back, stretch them back. No matter what happens, you are winning by being here today. So make your only competition yourself. Give yourself little goals to hit this time. I'm gonna make sure I get down a little further on those squats, that I go a little heavier. If you have that option that I'm gonna try to go a little quicker on those cars. Cardio. Whatever it is for you, it's whatever it is for you, all right? I'm here to challenge you and to push you, and we're in this together. But Amrap Emom, really any workout that you're gonna do is all about pushing yourself in a way that works for you. Let's cross it over here. You can either stand or sit if you want to get that hip stretch. Take it down if you want. All right, guys, make sure that you like this video. Let me know in the comments if you like this format. If you want to see more of it with other pieces of equipment, you can check out my Amrap Cardio or my Amrap kickboxing that are already up. I'll be adding more. Let me know what you thought. And don't forget to subscribe. When you subscribe guys, that is what helps me be able to keep making free workouts for for you. So hit that subscribe button, turn on the notifications so you always know when something new is coming up. Standing cat to cow, roll it through. When you know, when I have new workouts, when I have live workouts, when I have new challenges. And of course guys, don't forget to click the links. Find out what's happening over in the Body Fit Athletic Club. We have a really good time there. So join us over there. Ah, stretch it out here. Right? And of course that is where you get access to Vivian who is our full time Body Fit registered dietitian nutritionist and she is there with your nutrition plan, answering your questions. She and I are there. You get access to us as well as support from other body fitters all around the world. It's a really great group. Check it out. Check out everything else on my website. Body fit apparel, ebooks, programs, nutrition guide. One big deep breath in. Thank you for showing up here with me today and moving. You did it. That was your Amrap strength with weights workout. Great job everybody.