A 10-minute guided full-body workout led by Amy (Bodyfit by Amy) composed of three short complexes: a dumbbell complex, a kettlebell complex, and a bodyweight core finisher. Each weighted complex runs about 3.5 minutes and uses three exercises performed back-to-back with limited rest; most exercises are done for six repetitions each. The video emphasizes compound movements, maintaining good form, and scaling options (e.g., deadlift instead of swing, knees for taps). It finishes with a brief stretch and links/calls-to-action for more workouts and the BodyFit Athletic Club.
Questions this video answers
10 minutes
Three and a half minutes (3.5 minutes) each
Six repetitions per exercise
Hey everybody, I'm Amy from Bodyfit by Amy. And this is your full body complex with weights. 10 minute quick hit workout. We are gonna get a full body workout in some short complexes. A complex is a series of movements with one piece of equipment with limited or no rest in between. We're gonna keep it short. So go ahead and start moving. Since this is a 10 minute quick hit, we're not going to do too much of a warm up. But I want you just to start moving your body in different directions, getting the blood flowing and ready to go. You go ahead and keep moving. I'm going to show you your first complex which is using a set of dumbbells. We are going to go three and a half minutes and we're going to start with a deadlift into a row. You have six repetitions of that. Then you have side lunge into curl. Six repetitions of that. Then you're going to do a squat alternating press, one and then the other. We're gonna go for three and a half minutes. That is not very long. You do these back to back. We're gonna have it all listed on the screen right here. We're gonna get it done. Three and a half minutes each of those exercises, only six. They're all compound. It'll keep that heart rate up. You go at your own pace. That's what the complex is about. Let's go ahead and get set up. Grab those dumbbells. Deadlift and row for six, Side lunge and curl for six. Squat alternating press. Three and a half minutes. Step starts now. Here we go. Down. So you're at your own pace. You're doing your own counting of six reps. If you don't feel like counting and I totally get it, not everybody does. You just switch when I switch. I want good form. We're not rushing this because we're trying to get it done right. We want good form the entire time. That was six, I think. Here we go. Side lunge into curl. So we're not sacrificing our form to try to go quicker with it. It's not an amrap. Even with an amrap, that's not what we want, right? We want good form all the way through. Get set up. Squat, alternating press. If you're with me, down and up. Breathe. Six total is all we need. It's going to keep that heart rate up. But remember, it's only three and a half minutes. That's one down. Here we go. So you decide how much time you need in between. If you need a little more of a rest in between exercises or in between rounds. It is your workout. So you do you. It's only 10 minutes. Two more year if you're with me. Yes. And breathe. Side lunge and row. Down. One and a half minutes down. Two to go. And breathe. And up. Yes. Good. Nice and strong. Sit deep into that side lunge. Get ready for that squat. If you want to mix it up. Take those toes out. Breathe. Yes, you can. Two minutes down, one and a half to go. Here we go. You can take that row a little wider if you want, for some variety. Yes. And up. Squeeze in the glutes. Squeezing the shoulder blades. Last one, if you're with me. And up. You can also keep the side lunge stationary if you want. Last minute. Right through here. And up. Yes. Squat, alternating press. Toes in, toes out. Doesn't matter. Oh, yes. Get the power from the lower body to work that upper body. Yes, you can. 30 seconds to go. What do you got, team? And up. These last 20 seconds, good form, whatever it is. We're gonna finish it out. Yes. Side lunge and curl. Whatever time we have left. We got 5, 4, 3, 2, and 1. 30 seconds to breathe. Set those dumbbells aside. You can shake it out. Grab a sip of water. I'm gonna grab a kett up. I'm gonna show you right here. We got three moves again. They're gonna be up on the screen, six reps of each. We're gonna take it with a lunge and a halo. So a little twist and halo around, twist and halo around, then a curtsy row, alternating right through here. Then we got six swings. You're not familiar with the swing, you just do a deadlift. Grab that kettlebell. Three and a half minutes, starting now. Here we go. And breathe. Right? This lunge and halo is tough. We got a twist for core. We got a little shoulders and triceps, right? You decide how low you want to get. If you want to just do the twist and not the halo, that's okay, too. Alternating. Here we go. Curtsy lunge, back to center. Take it here. Yes, you can. Remember, we're not rushing. We're still keeping a good evening in pace, even though we're going back to back. Get set up for your swing. This is the one time I want you to set that equipment down again. If you've never done a swing, keep it with the deadlift. Otherwise, get set. Give yourself to get into and out of it. Give yourself enough time. Here we go. 6. And remember to swing and relax. One minute down. Here we go. Back to center. Get set. Here we go. Lunge and halo. It's tricky. You're gonna go around the back of your head. Elbows come in tight. That's where those triceps come into play. Whoo. Yes. Breathe. Here we go. Curtsy and row. If you're with me, get low, step into it. Hand off that kettlebell. Hand it off at the top. You're feeling fancy. Hand it off underneath. It's gonna throw your balance just a bit. That's okay. Yes. Team, get set for that swing. We're at two minutes down, one and a half to go. Here we go. Prep it. Power it up for six only. Yes. Let it swing and relax. From the top again. We are almost there, Almost down to that last minute. Lunge, twist, halo, and here. Yes. Breathe. Boom. Last minute. Right through here. Here we go. Lunge, curtsy, and row. Hand it off at the top or hand it underneath like this. Yes. All right, team, you got 30 seconds left. I want you to do swings the entire time. Go ahead and join me here. Shoulders back, core engaged. Doesn't matter where you are in that round. Let's swing it. Last 20. Here we go. Keep it going or deadlift you, do you. We are so close to the end of this workout, so let's get it done. Breathe. Yes. Three, two, one. Swing and relax. Pedal those feet, guys. One last round. It is your core round. It's all body weight. Meet me on the mat. Just my airflow down on your mat. You got one up top. You got one on your back. So here is what we have. We're gonna do a tap, shoulder tap. That's six. Then we're rolling onto your back. We got bicycle via bicycle V up. If that's not right for you, just take it to a bridge and a stretch. Join me. A minute and a half. Here we go. Tap, tap. Take your time. You can be knees, too, if that's better for you. Take your time turning it into it. We have one and one and up and breathe. Or knee, knee, stretch, right? Yes. 30 seconds down. Boom, boom. Shoulder tap. If you want to add a little jack, you can. It's up to you. Turn it over, slow it down and up. I know it's tempting to rush it, but I don't want you to. And up. 30 seconds to go. Last one. All right, you got six right here. Here we go. With or without that jack. Six, four. You got just about 10 seconds. Just bicycle it out. Breathe. Yes, you can. Four, three, two, one. Hug them in. You did it 10 minute quick hit. 10 minutes right there. Go ahead and stretch it out. Fold it up. Fold it over right here. Stretch out through the sides. Let your head and neck relax. Head to the side. Reach those hands forward. Be sure to get some more stretching on your own because we're going to keep it pretty short here. Sit, however, is comfortable to you. Make sure you check out all of my other kettlebell and dumbbell videos and also all my other 10 minute quick hits. If you were looking for something short and sweet, check them out. I have so many. Most of them are full body equipment. No equipment. You can get it all in in just 10 minutes. So if you have a day that you don't have much time but you want to get something in, check it out right here. Or if you have a day that you did another longer workout but you still have a little bit of energy left, check out a quick hit as a little add on. That's often how we use them, especially in the BodyFit Athletic Club. Speaking of pedal those feet, check out the links in the description below. Join us in the BodyFit Athletic Club. Slowly roll it up and make sure you're on my mailing list. Check out everything on my website and follow me at Body Fit by Amy let's get one big deep breath in. Thank you so much for being here with me today for this quick hit. You did it. That was your full body complex with weights. 10 minute quick hit workout. Great job everybody.
