Full Body Athlete Workout with Dumbbells or Kettlebells

Hey, everybody, I'm Amy from Body Fit by Amy, and this is your full body Athlete with weights workout. This athlete series is sponsored by Simply Sports cbd, reminding you to live like a champion and that we are all athletes. In this workout, we are working with dumbbells and kettlebells or whatever you have available to you to work your entire body for strength, agility, conditioning, power and more. Of course, I'll give you options to work to your level. Are you? Let's do it. Start just by moving your body. You can march and pump those arms. Let's get a little blood flowing, get our body's temperature up, get the energy going and get ready to move. Let's roll those shoulders. We're gonna keep our warm up pretty short. So of course, if you need more of a warm up or a cool down, get it on your own. I always like to get a little bit, but I want to get you in and out and keep this short but effective. Roll those shoulders even a little bit bigger if you can. And then one more time to the front right through here. We're going to take those arms up to a Y and then a hinge. Drive the hips to the back just like this. Looks like this. Out nice and strong. And then let's take them through the center. Go straight up for an eye hinge. Hips to the back. So you're not just folding forward, you're driving those hips behind your body. One more. Let's take it t right through here. Out. And since we're here, feet out, flat back down. And then round it up so a little more of a roll through that spine. We are working as athletes today because I am always here to remind you. Hold it here. Roll those shoulders. That we are all, all athletes. I know we think of athletes as professional athletes or people who are regularly doing sports. But if you can move, if you have a body, you are an athlete. Let's roll those hips right here. So we're gonna train like an athlete. We move every day in multi planes in lots of different motions. Let's add a little side lunge to it right here. Open up those arms. So we are going to train today like an athlete. And I am excited about it. We have circuits. They're going to go fast. Hold it here, reach the arm up and down just like this. And we're going to be working through some strength and then adding some power. So same exercise, we'll take a strength version. And then if you want to add the power, you can. Let's tap those feet back Open up the hips. Strength, power. We'll add some core and then we'll get some agility. So all things that athletes need, let's hold it back here. You can press. Press that heel down first. Reach those arms out to the side and then if you want, come up on the toe, drop that hand, reach it here and rotate through. Of course, athletes need conditioning, but you're going to get conditioning in this workout. No matter what, step it back up. Same thing. Press that heel down this time, reach those arms behind you and then up on the toe. If you want, get low, reach and take it here. From here, we're going to work our way into that plank position. Down on the mat if you want to join me there. You can be on your knees or you can be in a plank. Just a little forward and back. A little drop of the hips, side to side. Just moving through that plank position to get your shoulders. And again you can be on your knees or your toes. And then let's walk those hands back. Pedal your feet here and slowly roll it up. Here we go. Tap out and reach across. So that's what we've got, guys, circuits where we get strength, we add some power, we get some core, we get some agility. And all of it is going to get some good conditioning and some good high intensity intervals. So we're going to get a mix of both. So don't worry about the cardio. It's going to be happening. Especially if you're going heavy with those weights, which I encourage you to do. I'm going to be working with my dumbbells and my kettle bells today. You use whatever is available to you. If you only have one, just work with that. All right. If you do have a kettle bell, we're going to take it right here. I'm going to go with my heavy one. Watch me here. You're going to take it down and you're going to press it up. So join me here. Grab that kettlebell in the center. You can also do one or two dumbbells. 40 seconds, here we go. Down. Press it up, drop it low. Press it up. Oh, I'm glad I went with my heavy one. I'm feeling it. And up. Take your time coming down. Lots of power on the way up. If this is not right for you, you can, of course, just do one or the other. You can just do the squat or you can just do the press. Here we go. And up. 5, 4, 3, 2, 1. You breathe for 20 seconds. Watch me here. You can keep exactly that. That's challenging enough, right? Or if we want to add some power, you're gonna clean it. Little toss to yourself. Squat and press, then back down so you're clean. It's just a little toss. If that's not right for you, you add the power on that. Press. 3, 2, 1. Clean squat, press. Take it down so you get a little hinge. Toss it to yourself. You're never really letting go of the kettlebell, but you just get a little power through your body to bring it up. Then get low, power it up. Don't cheat the squat. I still want you to get down there. I know it's tempting, right, to be here and here, but no, we're gonna get down here. Now get down. And up. One more. Yes. Oh, man. Set that to the side. Catch your breath, team. Shake it out. That's that high heart rate, right? I told you we're gonna get those intervals. So now we're gonna take it to a windmill. You can have the kettlebell in the low hand, or you can have it in the high. We're gonna take it down to the side. It's a standing core. We get a hinge motion. We get a little rotation. We get that lateral flexion. So grab your kettlebell. If you're not sure, start it low. You can always go up. Here we go. So this is your low version, but if you're experienced with this or you want to try it, dumbbell or kettle bell can be high or low. You get a little hinge, a little rotation, and then you press up through this back leg. You're going to feel that stretch. We only got 30 seconds each side, so not very many. Up one more and relax. Did I mention that this is a no repeat workout? Yes, it is. So turn that foot on on the other side. Low, windmill or high. We're working the obliques, but all through the core. 3, 2, 1. Standing core. And then we're going to finish this circuit with a little agility. Right? You can hear. Look up. Slow and controlled. Spotting the bell. Meaning you're looking up at that kettlebell. Yes. One more right here. There's your time. And relax. All right, team, 30 seconds. We're gonna finish with some agility. We're gonna go out, out. In, in, out, out. In, in. You can step it, you can run it, or you can take it. High knees. Let's do it. Here we go. Out, out. In, in. And if you think about it, Right, left, right, left, left, right, left, right again. You can just march it. We can get low impact agility and where it's a little bit of that grounded impact, right? Or you can take it high knees as if you're running those tires right. Out, out. In, in. Don't worry about how fast it is. Just be moving your feet. Controlled. Three, two, one. And breathe. There we go, team. That's that circuit. Grab some water. Cheers, y'. All. So lots of heart rate. I know that agility is more cardio based, but when we add those weights, that's when I really felt it get high. Right? All right, round two. We're going into our hinge pattern. So we'll split this one up a little bit where we'll have more than one strength and power. But we're going to start with a regular deadlift. So you've got here two heavy dumbbells. Bring it up. Our power move is gonna be a swing. So you can have one catch kettlebell or dumbbell in the center, or skier swing here. If the swing is not right for you, you do that. Deadlift twice. Grab those weights. Shoulders back. We got 40 seconds. In three, two, one. Deadlift. Stand up straight. Connect with the core. Connect with the glutes and hamstrings. Right here. Take it down. Squeeze it up. Yes, you can. And up. Drive the hips to the back. Stand up straight. Yes. 10 seconds. Feels good. I love a deadlift because we can get that nice, good stretch at the bottom. And then when we stand up, there's that work. Last one. And breathe. Set those weights to the side if you want to keep just that. Totally fine. Deadlift. If you've never done a swing or you're not interested in trying it, or kettlebell swing or dumbbell swing. Go heavy if you can. Let's get it done. I know this shoelace. You got a team. Prep it. 3, 2, 1. Yes. We have 40 seconds on the clock, which normally we do 30, but we're going to stop it a little bit short so we can swing and relax. Press into those feet. Remember, you're powering up through the back of the body. Then you lock out at the top, chest level, or below. Then you let it drop, power up, lock out, drop. It's not a squat. It's not a front raise. Arms are just along for the ride. 3, 2. Let it swing and relax. Right, There we go, team. All right, so let's come down onto your mat, and we're gonna take it to our regular old bicycle. So if you want to, you can take it to a standing bicycle or you can join me down here. 30 seconds. Wrap that core. Standing or tapping. We're all the way through. Three, two, one. Yes. There we go. Slow and controlled. So in this circuit, we're gonna do strength, power, core, cardio, and then we'll do a second one with our upper body pull with our row. 5, 4, 3, 2, 1. Turn it over. We're coming into our agility is going to be our mountain climber. So you know it. Cross, cross, cross. You can also do it standing. We just want quick feet. Agility through the feet, strength through that upper body. 30 seconds. Here we go. So crossing. So we have to stabilize with the core again, Press up strong through those arms. You got it. Making sure that we're not sliding back or letting those hips come up as we get tired. Nice and strong. And yes, we're going for agility and speed. But I want you to also think about bringing those knees across your body into the core. 3, 2, 1. Big stretch. All right, team, we're gonna come back down here in just a minute. But to start off with, we're coming into a bent over row. So shoulders back. We're gonna hinge, lunge. We got those heavy weights. We're gonna pull towards our hips. Take it down. If you want to alternate one kettlebell from the floor, you can. Otherwise grab these weights. Shoulders back. Get ready. Nice flat back weights in the front. Pulling up to here. Here we go. 40 seconds. So strong upper body pull. Got upper body press with that or push with that? Squat and press. This one. We're separating them out, right? If you need to stagger, maybe that feels a little better on your back. What I want you to think about is pulling the weights towards your hips. So we're not here up in our shoulders, right? You're really using those muscles along your spine, right? Right here. Yes. Three, two, one. And relax. All right, team, so this power is a fun one, but you don't have to do it the way I'm doing it. You can mix it up. We're gonna go each side. 30 seconds. We've got one row, and you can either power it up to a high pole like that, or row, snatch. Your snatch comes across the front of your body. Your high pull just comes up. Either way, you can also just keep one row. 30 seconds each side. Here we go. Row, snatch, hinge. Set up for that row, power through your snatch and up, up, and yes, you can. Remember, you can also do high pull or upright row. Up to you. Yes. Five, four, three, two, breathe. I know that's a lot. Feeling that shoulder, feeling that back. Let's take it to that other side. Pass out heart rate. Oh, mine is getting up there. Here we go, team. Core engage. One row and either upright, row, pull, or one snatch. Let's do it. 3, 2, 1. And up. Slow with your row. Power up. Strong. Again. If you've not done a snatch before, don't worry about it. Just do the row or do the row with the high pull. You're still going to get your back and shoulders right here. Yes. And up. Boom. Last one. Ha. And. All right, team, let's take it down onto your back into some core while we catch that breath. We're here, team. All right, so we're gonna take it here. We're gonna do a little leg lower push. So you're lowering one leg while you push on the outside. Push against each other. Together. Push against each other. So you're pushing away and you're pushing in. I know we normally do this push here, but you're pushing against. It's 30 seconds. If that feels. Feels too weird, just do your leg lower here. 3, 2, 1, reach. And here. And you may want one here. I know it's a little weird, but notice what happens when you push out. We get that deep internal resistance, right? Yeah, that doesn't feel right. Regular leg lower. Or keep one leg on the ground and just stretch it here. Also an option. 3, 2, 1. One more. We got some agility, and then we are done with this circuit. Here's what we got, team. You know that in and out that we did. We're gonna do it from a plank, so we're out, out, in, in, out, out. In, in. So you can walk it or you can run it. It's up to you. 30 seconds. In three, two, one. Here we go. Out, out, in, in. Keeping the core working. That's not right for you. You can also tap, tap from here. Tap, tap. But if you can, I'm taking it on the elbows to give my shoulders a little break. But maybe you like it better from the hands. Ah, my brain. Keep it going. 5, 4, 3, 2, 1. Stretch it back. Grab some water, team. Over halfway there with this workout. All right, let's catch your breath. All right, guys, we're going to keep it down on the mat. We've got one heavy kettlebell or one heavy dumbbell. We're going to do a close grip press with our weights. I want you to keep them elbows in, either one kettlebell between or two dumbbells. So that way we really activate the triceps. So it's chest and shoulders, but also a lot of triceps. Join me on the mat. Get set. You can just do the press, or if you want, you can add a little bridge with it, too. Your choice. Let's do it in three, two, one. Here we go. 40 seconds. And here. Power up again. Keeping those elbows in, even if you have two dumbbells. So we activate the triceps. Back of the arms, Right? And here. Yes, right here. Boom. Up. Squeeze. Slowly down. Power up. Slowly down. You got it, team. Three, two, one. Step that weight to the side. All right, how are we gonna add some power to this? We're gonna take it into a plank jack. We had upper and lower. Upper push and lower. We're gonna go here. Down, down, up, up. And if you want, pop it in here. I know it feels like a bonus move. If you don't want to do that, just do your plank press. Down, down, up, up. Or you can also walk it in here to get the legs working. Your choice. Down, down, up, up. Knees or toes, with or without that. Pop up. Here we go. Down, down, up, up. This is how we're getting some power power, especially on your way up. And you're here. Pop it or walk it back. Power as you push. Power here to get up, down, down, up, up, up to you again. You can walk it back or you can be on your knees. Here, here. Maybe this is you. That's okay, too. Down, down, up, up. Oh, man. Feels like this should be at the end. 3, 2, 1. And breathe. All right, team, let's turn over onto our side. We're just going to come into a side plank to get some core. We got 30 seconds each side. You can be on your knees or you can be on your feet, but we're going to take it up. Cross it over and down. 30 seconds. Here we go. Up. Twist. So working those obliques again. We got a lot of core in this workout because why do we need core? Why do athletes need core? Because all our movement starts and ends here, right? It is essential to have a strong foundation, no matter what you're doing. And breathe. One more. And down. Swing those legs to the other side. Side. Get set with me in three. Zip up that core. Lift and twist. Knees or toes. Two, one. Here we go. Up and down. Take it up. Twist. Slowly down again. We got power coming up. Area down. And breathe. One more and relax. Stretch it over. Breathe. All right, team, what did we get for our agility in that? I don't know, but I think we're gonna bring it up to our knees. And watch me here. Yes. This is agility because it's balance. We're gonna go up, up, down, down. If that's not right for you, you can just tap it here and get that hip flexibility, or you can just take it alternating lunge from here. But if you can surrender, it's only 30 seconds up and down. Adjust the mat if you need to. If it bothers your knees, just reverse lunge in three, two, one. Up, up, down, down, and then left, right, left, right. Hands can. Behind your. Behind your head if you want. That's going to keep that good posture. Keep your chest open. But if you need a little bit of that stability, maybe this helps you. That's okay, too. Don't rush it. The agility comes in from moving those feet front to back, getting down and up. Last one. And breathe. You guys, before we go to this next circuit, how about one more swing? Why not kettlebell or dumbbell? And if you're not into it, just take it to that deadlift. Otherwise, join me right here. We are almost done. We're going to hinge. Power it up. Let's do it. Three, two, one, let it drop. And if you're experienced with this swing, if you want to hand it off at the top, if you've never done that, you don't have to try it. You can do that. Regular swing power. Yes, you can. All the way through. Lock out, let it drop. 3, 2, 1. Swing. And relax. Pedal those feet, team, breathe. Grab some water. We are almost there. Ah. All right, team, here's what we got. Our strength. We're gonna grab some dumbbells. I'm gonna go a little lighter. Our strength. We're gonna go right side, left side. Then we're going to alternate for our power. You're gonna do a kickstand deadlift here. Bring it up. Bicep curl, lunge it back. We're gonna go 40 seconds right. 40 seconds left. When we add our power, we're gonna go swing clean lunge. Swing clean lunge. I'll give you options for that. All right, but starting here, kickstand lunge, hip distance apart. Kickstand deadlift. Curl into your lunge in 3, 2, 1. Slow and controlled curl. Lunge it back, step it up. If that feels like too much, just take one of those out. Maybe you take the lunge out. Maybe you just do the kickstand into the curl. Maybe it's to here. I'm doing a regular curl with my palms in. When I get to my second round, I'm gonna take it with palms to the side. Or hammer grip, brother. Yes, you can. Up and lunge. Breathe for just a second. Give your hands a break if you need it. Same thing. Other side. Remember that kickstand is a hinge. Come up. This time. I'm going to hammer, curl, then step back into that lunge. This foot stays equal, distance apart, all right? Hip distance. Catch your breath. Let's get it done. Here we go. Kickstand, curl, lunge, kickstand curl. Yes. Strong all the way through. And here. Yes. You can drive up through that heel. Use those strong arms and take it back here. Yes. And down. Yes, team. All right, so we've got the power. Here's what we got, team. You can either just do a regular deadlift, curl, lunge right, lunge left, or you can do a swing into a clean into that lunge. You do. You join me. Here we go. Swing clean lunge right here. Drop the hips up. Get some power. That doesn't feel good on your back, or you're not sure you're getting that point. Form with the power. Just take it back to regular deadlift, curl and lunge. That works too. Or swing clean swing. Yes, you can. One more. Yes. And breathe. Oh, man. You guys down on your back. We're getting a little core here, but because we didn't really get isolated triceps, let's add those in. We're gonna go here with it. You got your triceps here. You got your toe taps here. All right, team, let's finish it strong with that core. 30 seconds in three, two, one. Triceps and core. You can always do one arm triceps or one dumbbell, I should say. Up to you. Breathe. Yes. Nice and strong. Boom. Five seconds strong through that core. Three, two, one. And relax. All right, team, we're gonna stay here on those hands. And what we're getting for our agility is we're gonna do a cross through. So a little. A little break dancer. Just like that. If that's not right for you, you can. You can just cross it through like this without bringing the arm up, or just tap it over like this. 30 seconds, agility. Also core. 3, 2, 1. You can bring foot up, quick feet, but also getting that twisting motion through your core. So rotation, rotation. You're also having to hold with those arms, so nice and strong. Up and through. Soft bend in the knees. Here we go. Break dancer. You can keep your feet in close or have them a little further back up to you. Three, two, one. Stretch it back. All right, team, up onto your feet. Listen, we did it we covered it. If you need to be done now, you're short on time. You need that 30 minute mark. I hear you. Grab some water. Get a quick stretch on your own if you want. Instead of a bonus move, we're gonna have a quick bonus round. All right? All those things. We got strength, we got power, we got core, we got agility. Here's what we got, team. Here is our strength. Go with something medium because here's what we got. We're going deadlift, row, curl and lunge. All right, I know we did just something similar. If you want a curtsy lunge, you can do that, too. That is our strength. All right, Getting pull and push. All of it in. We got 40 seconds. No, 30 seconds. We're gonna go 30 seconds each on this bonus round. Oh, I'm tired. Here we go. Three, two, one. Deadlift. Let's go. Wide row, curling, curtsy. Deadlift, Wide row, curling, curtsy. I know. Wide. And here. Everything's going to be 30 seconds only for this last round. Bonus round. Deadlift. Wide anchor it. See? Huh? One more each side. Yes, you can. Boom. All right, team, set those down. Last power. We're going to do a swing. If you're not into swings, you can do those cleans. You can do a snatch. You pick your power. But let's get it done swinging it here. 30 seconds. Hinge it. 3, 2. Only 30. And again. If you want to get fancy with it, hand it off. You can. Up to you. Yes. 10 seconds, nice and strong. I know, I feel it, too. 5, 4, 3, 2, 1. Relax. Little standing core, guys, because I know our heart rate's up. I want you to get one dumbbell. We're gonna press a knee. Press a knee if you want to. Just do the knees and no press. That works, too. I know, guys. I feel it, too. Here we go. Up, up. You can also keep them here. Here. Cuz we just did a lot of bicep curls. Maybe we just want to stabilize with our core from here. If you want to pull all the way through, you can. There we go. This workout was fast and furious. I knew it would be when I programmed it, but I'm so proud of you all for keeping up and relax. All right, team, last thing. All we gotta close with is some agility. How about that skater that we know? Cross behind. Get all that equipment out of the way and let's get it done. Crossing step, cross behind. 30 seconds. You do you. Here we go. This is it, team. You can get everything in in this last move. You got Power as you go side to side. Even if you're just stepping it, you got agility, right. Your core is working because we're getting that little twisting and then, of course, strength through those legs, through the core to stabilize. This is it, team. Last 10 seconds. Give me everything you've got because I promise, we're at the end. Three, two, breathe. Oh, team, grab some water. I know, I'm feeling it, too. Don't worry. We're going to keep this warm up, this cool down. Sure. Just tap those feet. Ha. Side to side. Yes, team. All right, don't forget to check out all the links in the description. Make sure you're following me in all the places. Don't forget to subscribe to the YouTube channel. Check us out in the Bodyfit Athletic Club if you're not with us already. Stretch it over. And please get some more stretching on your own. I keep these cooldowns pretty short so we can cool down our body. Little hamstring stretch here, but I know you need to get in and out. So remember, with flexibility, with mobility, with taking care of our bodies, it's not about just what we do in this workout. It's what we do throughout the week, throughout our days. So getting some focus, mobility, and flexibility throughout your week is a good idea. Shoulders here. And of course, if you have time, grab a couple extra stretches on your own. Right through here. Reach those arms to the back. Leave me a comment. I love hearing from you. How are you feeling again? I know it was fast and furious. I know we love no repeat, but, man, we packed a lot in in this workout. Don't worry, we got lots of fun things coming your way this month and this week, and we'll have lots of variety. Let's get one big deep breath in and out. You did it. That was your full body athlete with weights workout. Great job, everybody.