Power Sculpt with Weights Full body at Home Workout (ELEVATE DAY 15)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your power sculpt with weights workout. In today's workout, we are going to work the entire body for strength, for cardio, and of course, adding in some power. We're going to do this using our weight, so alternating between a set of dumbbells and a kettlebell. If you have both, use them. Otherwise, just use what you've got. Are you ready? Let's do it. Let's get started with a very quick warm up. You can go ahead and march. Move your body. Sh. Start rolling those shoulders. This is a short workout, so we're gonna keep this warm up pretty short. Of course, if you need more of a warm up, please get it on your own. We're just gonna stick to just a few minutes here. Roll those shoulders. Let's take it one squat right here and then one hinge. So bending at the waist, drop at the knees and then do a little hinge right here. Right, drop it low, knees out hinge. Warming up. One more right here. Hinge. I want you to hold it here. Hands on those legs and just round through a little standing. Cat, cow. Right through here. Warming up through your spine. And then from here, take those feet out wide and just shift your weight side to side. You can do a little reach at the bottom. Right through here. You can reach one arm up. Yes, good. Walk those feet in. Let's do a little inch warm out. If this is right for you, I want you to walk all the way out. You can also walk to the knees or you can stay up top and just keep that little hinge. Just warm up through the back and breathe. Also walk out onto a couch, a bench, something sturdy Right through here. Hold it here. I want you just to take those knees across for a little bit of core. You can also take this standing if that's better for you. And then take that foot up. Big reach. Take it back down and back. So I'm doing this from the plank position. Another option is to take it from here. Standing reach. Let's get one more reach. Oh, man, it's hot. All the way up. Let's tap and reach across. All right, team, so here is what we've got. Let's take it over your head. So this is power sculpt with weights. We have one circuit with our dumbbells. We have one circuit with our kettlebell. We have one circuit that's all body weight, some swings in between. You use what you have available to you and is best for you. It does not matter. Just giving you the option of either or or both. Cross it right here. We've got. Our first round is our sweat round. So our summer fit series, we've had sweat, shred, and sculpt. We're gonna have all of that in these circuits, and then we work. So we have 40 seconds of sweat. That's going to be a compound movement, but we'll take it nice and slow, get the heart rate up. Then we have our shred round, which is going to be back to basics. We only have 30 seconds of each of those. Then we have our sculpt round. We'll add some pulses and some movements, some holds to really get it burning. And then our last round, we're back to 40 seconds, and we take it with power. We'll add on as we go. I'll talk you through it. I want you to start with a medium to heavy weight. We've got a squat, a curl, and a press. Watch me. Squat it down. Curl and press. Grab those weights. Take your time. Here we go. Squat. Come all the way up. Curl and press. So it is a compound movement, but I don't want you to rush it. Squat, curl, and press. If it feels better for you to have those weights in the center and hammer curl, you can whatever you need for you. Remember, be where you are today. This is your workout. You showed up today. That is all that matters. You are successful. Squat, curl and press. If you need to go a little lighter or take the press out of it, that's okay, too. One more squat, curl and press. All right, team, hang on to those weights. You can give your hands a little break if you need it. So now we have 30 seconds of shred, where we're back to basics. 30 seconds, goblet squat. Then we got 30 seconds of our regular curl. 30 seconds of our press. Very isolated. I want you to take your time doing it. Let's make it work. We got your squat. Oh, sorry. One right here for 30. Three. Two, one. Drop it low. So what we're doing, as we go, we're decreasing in time and decreasing in rest time. Right. Back to basics. If it feels better for you to have this weight down here, that works too. But think about squat. Get low if you want a little variety. You want to take those toes out, that's an option, too. It's all up to you. Let's get it done. Five seconds. Five, four, three, two, one. Now we're going to our bicep curl. So I'm gonna go regular curl. Curling it in, dropping it Down. You can alternate if you need to. We got 30 seconds. Roll those shoulders back. Core engaged. Ready? Here we go. Curl it in. Back to basics. Super simple. So this is a power sculpt workout, but we're going through it all. We really only have a few sets of power, but we're gonna make them good. Right? You want to put one foot back like I am. That's going to protect your back a little bit. If you feel like you're arching, wrap that core and keep those shoulders pulled back and packed. Yes, team. Five seconds to go. Isolate it. Three, two, one. Good. All right, last one. Right here with our shred. We're pressing up. We're pressing down again. You can put one foot back if you want to go a little lighter, go a little lighter, or you can alternate. Let's get it done. 3, 2, 1. Take it up. Drop it down. Take it up. Yes. Breathe. You can also just go to one right. Just straight up and down. My muscles are feeling a little fatigued today, but core is engaged the entire time. Elbows in right here. Making sure we're not arching here. Yes, you can. 5, 4, 3, 2, and 1. All right, now we are down to 20 seconds. 1. We are pulsing with our squat. We're gonna pulse out. Pulse in. So you're going low to plie. 20 seconds. Here we go. Pulse. Take it out. Pulse, Take it in. So notice I'm not coming up very far. Keeping it low. You're not coming all the way up here. You're staying low. Out and in. Right. Out and in. Yes, you can. Three, two, one. Burn. All right, let's pulse those biceps. We're just gonna pulse out. Pulse in, pulse in, pulse out. Right, let's get it done. 20 seconds. 3, 2, 1. Pulse and pulse. Squeeze in those shoulder blades. I know. Burn right, and out. Yes, you can. You need to. You can go one at a time. Yes, yes. Three, two, and one. All right, team, catch your breath. I want you to shake it out right here. We are moving on to power, so I'm going to give you a little bit longer to breathe, so we really can make the most of this. We got 40 seconds. Your power move is that clean and that press. So clean, it's power up. Sit low in that squat. Power press. If that is not right for you, you can just keep it simple with a curl, a squat, and a press. But if you can, you're getting a little power as you come up with the clean. Go right into the squat. Press it up. One dumbbell or two. We got 40 seconds. Grab those weights. Get ready to go for it. Here is your power sculpt in 3, 2, 1. Clean squat power press back to center, and you can do a little hesitation. If you want to do the clean into the squat, you can. It can be really fluid. Watch your back. But get power from the low, you get power in the clean. You have power from the legs for the press. Yes. Team, you've got this. 15 seconds. I know you're feeling it. That's what we want. Here we go for 10. Breathe. Five, four. Can you get one more? Three, two, one. Catch those weights. Grab a sip of water. Team, we're gonna keep it short because it's a short workout. Tap it out. All right, it. We're gonna get a swing in between our circuits. Swing is one of our classic power moves. I'm going to give you an option. We're all going to start with our deadlift. Then we're going to take it into the swing. Grab one heavy weight. You can do kettlebell or two dumbbells for a skier swing. And it's totally up to you, but I want everybody to hold the weight or two weights in the center. Pack those shoulders back, soft bend in the knees. Let's start with just a hinge. I just want everybody to get a few of these back to basics, right? So we can think of this as our shred, right? Or a sculpt. And then we got sweat and power, and we take it to the swing. So let's go two more just like that. Really get a feel for that hinge. Drive your hips to the back, and let's take into that swing. We got 30 seconds of a swing or keep a deadlift. Shoulders back. Prep it. Power it up with those legs. Three, two, one. Let it drop. So you're hinging, and then you're powering it up using the back of the legs, the glutes, the hamstrings, the posterior chain, we call that. Then you're locking it out at the top, locking the glutes, the knees, the hamstrings, the core, the back. You are not using your arms. I like to say arms are getting the work, but they're not doing the work. Squeezing those back muscles so their arms don't lift. We got four, three, two, one, and relax. Pedal your feet right here. Quick sip of water if you need it. Meet me back over with one heavy kettlebell or heavy dumbbell. Lunge and row. Then we're adding a high puller snatch. So whatever you need to be on that, we're Gonna start with our sweat. Watch me here. While you're catching your breath, we're going stationary. Lunge, lunge, and hinge. With that row, power it up so it is motion, but you're adding that hinge to get the row. We start with that all on one side. 30 seconds, lunge. 30 seconds, row. We're gonna cross over, pulse, Rotate and pulse. Then we gotta lunge, row, high, pull, or a snatch, if you're into that. Let's get it done. Let's start. We got right side, left side. We're gonna go right into them. Catch your breath. Let's get it done. Lunge and row. Here we go. Lunge, hinge, and row. We should call it all the way up. You got 40 seconds. Sometimes I like to take this hand out because it helps me get a flat back. So you're dropping the knee like a lunge, but you're also hinging forward, so you can really get low into that, right? So lots of work through that lower body. And then really strong with that pull for your back. Yes, you can. 10 seconds. Really gonna burn out this leg. But don't worry, you can do it. You are strong. You have that muscle endurance. I know you can, and I'm gonna give you options along the way. One more. Set it down. All right, we got 30 seconds of just a regular lunge. You can step into it if you want. That's what I'm gonna do. You can keep it stationary. You can step forward into it. Up to you. Regular lunge. Weight or no weight? 30 seconds, shred. Here we go. Step back and drive it up. Step back. So you. If you have the kettlebell, the weights on one side, I really want you to pay attention to this, right? The weight's pulling you, so you have to really stabilize in that core. If you would rather you get a little extra core and upper body, hold that weight racked, that's an option too, right? Three. 10 seconds to go. Drive up through that front heel. Yes, you can. We got three, two, one. Shake it out. Set that kettlebell right there. Now we're gonna do a little hinge, just a stagger. You've got 40. 30 seconds with a row. I want you to start here, then pull it in to the back. Turn it in. Let's get it done. 33, 2, 1. Pull it up. Drop it down, drop it down. Now, it's tempting because I know this leg is come up out of it, but stay in that hinge if you need to put your feet together. Oh, that's not right. And down. Flat back and down. Right here. Yes. 10 seconds. Nice and strong. You can do it. 3, 2, 1. Give your hand a break. 20 seconds is all we need, team. We're gonna go cross over, crossover right. Just right through there. Then our pulse. We're turning it in with the pulse. Turning it out with a pulse. Let's get it done. 23, 2, 1. Cross over. Cross it back. Stay low. Over and back so into that outer thigh. Curtsy again. You can be here if that's better. Up to you or no weights if you need to drop it. I know it's a long time on one leg. 3, 2, 1. Shake it out for 10. Here's what your pulse looks like. Pulse, palm forward. Pulse. Keep it close to your body the entire time. Here we go. Pulse, pulse. Squeezing that back. Yes, you can. Huh? Burn. I know. 10 seconds. Whoo. Yes. 5, 4, 3, 2, 1. Shake it out. Tap it out. Right here. A little cardio mobility. I want you to take it here. Taps in front. We're moving into that power. All right, team, all on one side. Give your hands a little break while we keep our body moving. Watch me. Right here. Here's your power move. Move. Lunge and row. Just like you did in the beginning. Lunge, row, step up into it. High, pull, drop it down. Lunge, row, high, pull. So as you come into the high, pull power from that leg, it's a hinge up. If that is too much for you, just leave it out. Totally fine. If you're comfortable with a snatch going all the way up, you can take it to there. It's your call. We have 40 seconds. Lunge and row. High pulling up. Catch your breath. Three, two, one. Here we go. Lunge, row, step up and high. Pull. Drop it down. Lunch row, power up. So you gotta really drive out of that front heel and pull that hand to the back. This is what it looks like. Pull it here, squeeze in the back. Not here. Tight through here. Up. Let it drop right halfway there. You got this, team. This is all power, all strength, and you can do it. Hand up. Yes. 5, 4, 3, 2, 1. Shake it out again. Taps in front. Quick sip of water, team. I know we gotta get all that on the other side. Did not feel like forever, but really, it's going by quick. We're gonna get it on the other side. This is a short workout, team. I promise. All right, get excited. Other side. It's gonna go faster this time because you know what you're doing. Lunge and row. Lunge for 30, row for 30. Crossover pulse. Close. Pulse power. That's nothing. Join me right here. Other side. Let's take that other leg. Other side of your back work. 3, 2, 1. Take it down row, all the way up. So it's a lunge and a hinge. Remember, we're here. And up, down, row, all the way up. Drop that back knee, but you're also dropping the chest. Remember, if you need this arm out, this helps you get flat and. Yes, I know. Kind of doesn't know what to do because that it was working the entire time as well, even though that other leg was doing more of the work. Right. It's challenging, but you got it. Stay with me. Last one. Shake it out. All right, just your lunge. I'm gonna step into it. That gives you a little bit of a break. You can hang on to it here. You can hold it here. You got 30 seconds. Then with our row, we're rotating into it. We got 30 seconds. Get ready, lunge it. 3, 2, 1. Only 30. My clients used to love it. And by love it, I mean love and hate it. When I would say only 30 seconds. Only 20 seconds. Trying to trick your brain. It is not that long. It's really not. You can do anything for 40 seconds. 20 seconds. 10 to go. Remember, if you want to be here, that's an option. Core's engage. 5, 4, 3, 2. Right, let's take it right here. You can stagger it. You're gonna pull up and in and down. Right? Soft. You got 30 seconds. Core engage. Let's get it done. In three, two, one. Take it up and down. Right, Breathe. At least we don't have the curl and the press like we did before. I know we have right side, left side. That's challenging enough. Remember, you can be here too, but what I don't want you to do is come up out of it because that back is tight. Right? You can do it. It is your heart rate stand up like mine is? I hope so. Let me know after 5, 4, 3, 2, 1. Yes. Team, shake it out. All right, now we got 20 seconds. It's that curtsy crossover. It's that pulse row and then power. Let's get it done. 20 seconds. In three, two, one, curtsy cross. Back to center. You're staying low the whole time. You're pulsing that back knee down, then crossing it over into that hip. Core is engaged. This might help. If you're feeling too much, pull down to the ground. Keep it here. We got five, four, three. Yes, you can. Two, one. Here's what your row looks like 20 seconds. Close to your body. Regular turn it forward. It's a burner, but you can do it. Here we go. Pulse. Squeeze close to your body. Right here. Elbow up. Squeeze in that shoulder blade. Yes, you can stay with me. Five seconds. Four, three, two. And breathe. Shake it out. Yes, team. All right, we are getting there with this workout. Let's get power. You can do some little hamstring curls while you watch me. Remember, we're gonna lunge and row. You're gonna step up high, pull, lunge, and row. Step up. Let's get it done. You've got 40 seconds, then we are down on the mat. Team, almost done with this workout. Zip up that core. Lots of power. In three, two, one. Here we go. Lunge, row. High, pull, lunge, row. If you're comfortable with the snatch, you can bring that snatch up. Power it up. Lunge, row. Yes, team. What do you got? If that feels like too much, just keep the lunge in the row you do you. This is your workout. I know. We've been pushing hard for 20 minutes. Let's finish out these last five, and let's get it done. Yes. Ten seconds. Five, four, three, two. Right here, right? How about we get one more swing, then everything else on the mat, Right? Catch your breath. Switch out that weight. If you got a heavier one, catch your breath from that power. Let's go to another power. This is a swing. Get your last one. All right, so we're gonna hinge it. Deadlift is your modification. Feel free to choose that option. You're still getting power. You're still getting the same muscles. If you can swing it, swing it. We got 30 seconds. Shoulders back, feet in place. Roll it through. Zip up that core. Hinge it. Power. Ready? And go 30. Yes, team. Up. All the way through. Zip up. Lock out those legs and glutes. Push those feet into the ground. Remember, you're just going chest level to eye level or below. Power comes through the back. Yes, you can. 5, 4, 3, 2, 1. Swing and relax. Power. Quick sip of water down on the mat, team. This is it. You don't need any equipment. We're gonna call this your bonus round. It's gonna be your bonus move. All the way down. Here's what we got, team. We're gonna do across and across all the way down. You're gonna squeeze it here, all the way up. You can be on the knees if you need to be. Here. Pull it in right here. Push it up. Pull it in right here. If you can drive those knees in, we're Gonna do a sweat and a shred together, a sculpt and a power. And then that is it. Join me right here. 40 seconds. Cross those knees. Here we go. We go. Cross, cross. All the way down. And it's a little W. Pull all the way up. Right here. Knees across, knees across. All the way down. Pull all the way up. Yes, you can. Cross, cross. Up and up. Cross, cross. All the way down. Squeeze in that back. And up. Yes, you can. In. Yes. Huh? Right through here. Last one. And up. Nice work, team. Stretch it back. Right through there. Here is what we got. We're taking it. Power all the way. We're going to take it with that mountain climber. Run it across. Pop it all the way down. W Pull. Pulse for two. Push it up. Does that make sense? Climber for four. All the way down. Pulse for two. If you're modifying. Let's go, Bird Dog. Bird Dog. Pulsing up. Let's get it done. Here we go. Last time. Right here. Four, three, two, one. Pulse for two. All the way up. Power, power, power, power. Pulse for two. It's your last minute, right? This is it. No bonus move after this. This is your bonus move. Bonus round. Right? All the way. Keep it going. Remember your modification. You can also keep it. Bird Dog. Just get that lift for your back and then push it up. Yes, team. Holy sweat. 20 seconds to go. What do you got? 4, 3, 2, 1. Pulse. Pulse. Yes. Last one. Up and up. All the way up. Stretch it back. Yes, team. So much sweat. Sit back into that child's pose. You did it. Come up on all fours. Roll through that. Cat. Cow. We're gonna keep this stretch pretty short, so please make sure you get more on your own. Powered up. And down. So much sweat. Take it right here. Knees out. Roll over into that. Let your head and neck relax. Ha. Make sure you leave me a comment. Let me know what you thought. Like this video. Hit that subscribe button. Remember, when you subscribe, that helps me be able to get. Gonna keep making these workouts for you for free. So subscribe. But I would love to know, would you like to see more workouts like this? It was a lot team, and it was a lot to squeeze into 25 minutes. I knew we were basically only gonna get two long circuits. I had hoped we'd have a little more time for that last circuit, but committed to keeping this workout around 25 minutes for you. So let me know. Would you like to see a longer version of that? If you like to see a shorter version of that, you all killed it. Thank you for working so hard. I know these workouts are not easy because they're burnouts. Right? We did the same set of muscles for an entire circuit. Right. We weren't alternating. That makes it really challenging. And you did it. Pedal those feet right here. Let yourself release in that back. So leave me a comment, let me know what you thought. Don't forget to subscribe. And of course check out the links in the description below. Would love to have you join us in the Body Fit Athletic Club. It's where you get that extra support and accountability. You get access to me, you get our full time dietitian, you get our nutrition plan and so much more. So check it out. So make sure you're on my email list. And if you're looking for any equipment, check those links out below and visit bodyfitbyamy.com get some more stretching on your own. Thank you so much for being here. Let's get one big deep breath in and out. You did it. That was your power sculpt with weights workout. Great job everybody.