Remix Workout: 34 Minute Strength & Conditioning with Weights - MOVE DAY 01 [Throwback to 2014]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body strength and conditioning workout. This is Remix Monday where I am taking an old workout from 10 years ago when I started my YouTube channel. And I'm recreating it here for you today. I'm gonna see if I can keep up with myself. And of course, I'm gonna give you lots of different options to work to your fitness level. We'll be working with dumbbells and kettlebells today. If you have both, use them. Otherwise, just use what you got. Are you ready? Let's do it. Let's start just by getting a quick warm up. You can march, you can roll those shoulders. One of the things that I noticed from my workouts when I first started the channel is we had very short warm ups. Right. We still keep them pretty short. So of course, if you need more, let's get it on your own. But back in the day, we really just got right to it. I think that's something. That's a theme you'll find. Right, so let's take it flat back down. We're going to round it up right through here. Flat and up. Of course, within this workout, I'm going to give you lots of different options. I'm going to encourage you to be where you are today. That's something I've said from the beginning. Let's take it here. So I'll give you options. I'll give you modifications. You do. You be where you are in your fitness journey and where you are today and take the modifications as you need them. Go ahead and round it up. Right here we're going to tap and reach across. We've kept that one from the beginning, right? Always a favorite because you get the heart rate up, but you also get that nice big stretch across through our shoulders. And then we like to take it over our head. Some things never change, right? That's what's fun about this process. We did this last year with some of the original workouts and we're bringing it back because it's a lot of fun. It's a lot of fun to see what things have stuck around. Things that we have shifted a bit, like pacing, like more intervals. When I first started teaching classes, a lot of it was just going straight through to the beat. No timer, anything like that. We've changed that a bit and we're going to add in some timers today, so don't worry about that. Let's take it right through here before we get right into it. Step and lunge it back. Just want to make sure we get a little bit of that opener right through here. Let's hold it here, Take it to that world's greatest stretch. Whatever you need from there. If you want to reach it in and up, drop it down and up, and then we'll do same thing, other side. Switch your legs from that plank right here. Reach. And then we'll take it to that high plank position. Just get a little stretch forward and back, and then slowly walk it back right through here. All right, team, so we're starting with a basic squat. So the way I did in the old video is we have those weights down beside. So get those weights and something that you can also do a bicep curl with and a shoulder press with. So something a little lighter, because we're gonna go 45 seconds with the squat, Then we're gonna go right into that curl. So go ahead and take it here. Shoulders back. Core engagement in three, two, one. Here we go. Drop it down and up. These days, I prefer more often. We'll have our weights down, but often one weight in that goblet position right. Right in the center. So if that's better for you or if you want to keep it in that racked position, that works too. And of course, a lot of this workout moves pretty quickly from one thing to the next. So if you need to, you can always switch your weights to something lighter or heavier. When we put some things together, as we will do, I'm going to give you options to switch it up. 5, 4, 3, 2, 1. Let's take it right here. Bicep curl. So if you need to switch to something lighter, go for it. My heart rate's already up, man. Some of you guys call it Old Amy or Retro Amy. And you remind me that she didn't take any breaks or that she had more energy. So that was before kids. She got a lot more sleep. Right, right here. Five seconds, and then let's take it to a shoulder press. So we're here up and down, and I am doing this, watching myself on the screen. We may not stay completely, completely with Retro Amy, but we're trying to get a similar workout, see how it holds up. Remember, if you need to stagger, core engage. So stack that rib cage over your hips. Now, what we're going to do is we're going to put all three of these together. Three, two, one. So here's what we got, team. We got a squat, a curl, and a press. So whatever weight you need to do that, or if you want to take it to one dumbbell. Up to you again, we're going for 45 seconds. Roll those shoulders back. I want you to really think about keeping that core engage. I know that heart rate's up, but let's go for it. Here we go. Curl and press. Take your time. Low center and up. You do not have to rush this. In that old video, I'm probably going faster than this. Now we're going a little bit slower. Either is fine as long as you have good form. But I don't want you to rush it. Feeling it. I don't know about you, but let's keep it moving. Fluid all the way through, low to high. Driving up through those heels. Three, two, one. And relax. Bend your knees to set those weights down. So catch your breath. Once again, not getting a lot of rest. But here's what we got, team. We're gonna get a 30 second interval of some conditioning. Not that that wasn't conditioning because I don't know about you, but I feel my heart rate. If you want, you can hop it or you can jump it or just keep your step, whatever you got right here. 30 seconds. Step or hop right here or something in between. Little hop stuff. But driving those arms. I think back in the day we really associated cardio and conditioning with more of your traditional cardio. But the reality is we get that cardio right. 3, 2, 1. Grab some water. I know. Grab a quick sip right here. Cheers, y'. All. Guess what? In the old video, we didn't get this. Here's what we got, team. We're gonna take it. 45 seconds of our lunge. Now I have one dumbbell. In the old video, I'm gonna go two. Then we're gonna add a row to it. Then we're gonna add a little kickback. When I get to that kickback, we're gonna go a little lighter if you want, so go ahead and grab those weights here. Let's start. We got 45 seconds with a lunge in 3, 2, 1. And here. Down and up. So use this. It's that good. Split, squat or stationary lunge. So we got feet hip distance apart, dropping it low right here. Drive up and through. If that's not right for you, you can of course just get the tap back. Stepping back instead of going all the way down. We got 15 seconds right here. Breathe. When we're done with this, we're going to set one one weight down and we're just going to get a one sided row. 5, 4, 3, 2, 1. So set one weight down. Stagger it here. Slow and controlled. Here we go. 30 seconds up here. Core is engaged. Pulling that weight up towards your hip. Something a little heavy on this. And then we're going to take it to a tricep kickback after this, and we'll go a little lighter. Sometimes I like to have this arm out so I get a little bit of balance. I keep that nice flat back. 5, 4, 3, 2, 1. If you need to go a little lighter. I know I need to. I was using a 10 in that first video, and it's a tricep kickback. So we're here now. If that's still a little heavy, I want you to have this hand here and take it back. 30 seconds, kick back. Lots of triceps in this video, so get excited about that. Again, if this feels too heavy, have that opposite hand giving you a little push, a little extra support. You're keeping your back nice and tight as we extend it back. And guess what, team? We're going to be putting them all together. We want to make sure we're not swinging this right. We're here. Kick up to the ceiling. Three, two, and one. All right, team, hang on to that one weight. Whatever you did the kickback with, we got three moves. We got a lunge, row, kickback. All right, then all the way through. 45 seconds, same side down row, kick back. So here's what's going to happen, is that row is going to feel a little light, that kickback is going to feel a little heavy. So just embrace it. Really squeeze. The nice thing about the kickback is that you only got one. Then you go all the way back down, all the way through. Core engaged, lunge, row kick back. Front leg should still be feeling it, right? Even with the lighter weight. Squeeze. Five seconds, then we're getting it done on that other side. 3, 2, 1, breathe. Keep that 10 close by or that lighter weight, whatever it is for you, we're going right into it on the other side. So we're starting with our lunge. Tap back if you need to. We do that row, we do that kickback, we put it all together. 45, 30, 30, 45. Bring them right here. Other foot forward. I know we're feeling it. Core engaged in three. Shoulders lifted. Stack the rib cage and the hips. Let's do it. Lunge and down. Right here. My heart rate is up. I feel like we're getting the conditioning in this workout with the weights. I've always loved that format. And then sometimes we add in some body weight. Conditioning as well. Burn right through here. Take your time again, if you need to, you can do a little tap back. Maybe that's better as. As a lunge for you. Down right here. 5, 4, 3, 2, 1. I'm gonna keep one heavy, but I'm gonna set one down. Let's take it nice. Flat. Back in a row. Here we go. Pull it up towards the hip. Squeeze right here. If you need more of a breather, please get it. You can always get more breaks. You can always hit pause. Squeeze right here. Boom. Core engaged. Squeeze. Let it drop. Get that stretch. 5, 4, 3, 2, 1. All right, team, if you need to go a little lighter, we got a kickback. The kickback is not right for you. Just keep the row. But core engaged. Hinge it here. Elbow up. Push it back. So a little different in the sense that you're keeping that row, you're keeping your back tight, and then you're pushing the weight towards the ceiling. I know it's challenging. We don't do it super often. It's not my favorite tricep for a lot of reasons, but it is effective, Right? So we're going to keep this going here. And breathe. Three, two, one. Hang on to that weight. All right, team, 45 seconds, all together. Lunge, row, kickback. If you want to take one part out, you can. If you want to do the tap back, that works too. But let's zip up that core. Watch me one time. We're gonna get low in the lunge, row it up, kick it back. All right, Here we go. 45 breathe. Take it down, up, and back. So you gotta stay low. It's a little bit of that hinge the entire time, right as we go. Down, up, kick back. There's that balance, right? But we're gonna keep our body hinged so we get in that good row position. Up, back, down, up, and back breathe. 10 seconds to go. Yes, you can. 3, 2, 1. All right, team, set that down a little. Tap. We got another conditioning interval, so start right here just to shake it out. All right, 30 seconds, and you can keep it here. You can take it to full jumping jacks, or you can do something in between. Whatever is best for you. I don't know about you, but my heart rate is up. Let's get it done for 30 seconds. High impact or low or anywhere in between. 3, 2, 1. Take it up and out. Yes, you can. All right, team. Conditioning, body weight, conditioning. We got a breather coming, and guess what? I'm going to sneak in a little deadlift. And a swing because we didn't have this in that older workout, cuz it was all dumbbells before I really had started incorporating a whole lot of kettle bells. So we're going to sneak it in line, not 5, 4, 3, 2, 1. You guys, I don't know how. She's not tired. I'm tired. Grab some water, y'. All. Cheers. All right, heavy dumbbell or kettlebell or two dumbbells. Let's start with a deadlift. We're just sneaking this in. This is not in the original workout, but you know, I love a good deadlift and swing. So weight in the center. You can have your dumbbells here, kettlebell there. Shoulders back. We're just gonna get 30 seconds with that hinge and then we're gonna a 30 second swing, then we'll finish. Roll those shoulders back. Wrap that core. Let's take it right here. Here we go. Bring it up. Stand up straight. Hinge drive the hips to the back. Remember, we're not folding forward. We're pushing the hips to the back, connecting with the glutes and the hamstrings and the core right at the top. Right down and up here. Squeeze. Ten seconds. Here we go. Right here. Three, two, one. All right, so let's take that to a swing. Now, if you've never done a swing before, check out my how to do a swing video from back at that time. Or just stay with the deadlift. You can keep it there. You're gonna swing. We're gonna power it up. Watch it it out. Let it drop. Join me here. Wrap that core. Dumbbell or kettle bell? Deadlifter swing. Three, two, one. Power it up. Let it drop. Yes you can. Here we go, team. And breathe. Locking out at the top. Remember, we're keeping that kettle bell chest level or below. Not going higher than that. Locking up at the top. Thinking of going from a deadlift to a standing plank, right? 5, 4, 3, 2, 1. Swing and relax. Pedal your feet right through here. All right, team, so here's what we're gonna do. Catch your breath. Water if you need it. This next round I did with a single dumbbell. I'm gonna give you the option to take it to a single dumbbell or a kettle bell. We got a paa, we got a press, we got a tricep. We put them all together. All right, so I'm going to aim with this one kettle bell, but you can go one dumbbell if that's better for you too. So core engage. Weight in the center. We're starting here with the PAA. 3, 2, 1. Squeeze it up, down and up. Right through here. A good chunk of this workout is actually down on the mat, so get excited about that. Breathe. We have a lot of upper and core as we get down there, so drop it low, lift up and in. All through that lower body. Connect with the inner thighs and glutes, but also up through that pelvic. Floor, floor and deep core. Yes, you can. 5, 4, 3, 2, 1. All right, team, so we're standing right here. You're just doing a press up and down. I'm going to stagger my feet here. Still think about stacking your rib cage over your pelvis. Everything engage. Straight up and down in three, two, one. One up and here. 30 seconds up. Elbows in. If it's too light, you can always grab two dumbbells, or you can take it one and then switch. 10 seconds right here. I know. 3, 2, 1, and relax. I want you to keep it up here. Watch me. We're taking it over your head for tries, so we got 30 seconds. I know those tries work on those kickbacks, but guess what? We're getting it done for 30. Core engaged. Again. I like to stagger, but really make sure that core is in alignment. 3, 2, 1. Elbows in. You're trying to get the dumbbell or the kettlebell behind the head. Elbows staying in, not out here, if we can help it. Bring them in here to here. Right. Readjust if you need to, and if it feels too easy, take it to one side right here. 10 seconds, and then you can probably guess what's coming. We're going to take a plie to a press to a try. 3, 2, 1. Set it down right here. Shake it out. All right, so you know it. We've probably done some version before. If you've been with me for a while. Plie pressed try. We got 45 seconds. Really go for it. I know you can do it. Whatever version is good for you. Here we go. If it works better for you just to do the plie and the press, or just the press and the triceps. Go for it. You do you. It's your workout that be where you are today, right? And here. Low press, nice and strong. And where I really want you to think about your core is right at the top of that press as you're going into those tries. Core engage. Nice and tight. Stay lifted so we don't lose that engagement as we go over the head again. If you just need to keep it here to here, that's okay, too. Three, Two, one. Yes, team, set it to the side. One more round of conditioning. Here, here, here. This is what I was doing here, so take it here. Here are your options here. Or get low with it. 30 seconds. So if your heart rate is up like mine, maybe you want to keep it a little higher, a little slower, slow, low, and low impact. If you want to really get down there, work those legs, get that heart pumping even more. Hang with me. You can do a team. 10 seconds. Losing my ponytail here. I'm already behind the other retro Amy. But that's okay. I'm being where I am today, which is 20, 24. Relax. Grab some water, team. Oh, man. Heart rate. Cheers, y'. All. All right, so shake it out of here. All right, team, so before we take it down to the mat, how about we get one more swing? You know I love them. Not in the original workout, but why not? Let's put it in. Core is engaged. You can just do your deadlift, or you can see swing it. Then we're going to the mat for good. Here we go. We're going to prep it. Three, two, power. Let it drop. Yes, you can, team. All the way through. Locking straight up and down. Let your chest drop. Let those forearms go through towards the inner thighs while you drop the chest. Power up. And in five, four, three, two, one. Swing and relax. All right, team, so take it here. Set that to the side. Join me down on the mat. We're going to start with a little bit of core, but I want you to have those weights close by, probably your medium weights. Join me right here. All right. Down on your. Your back. First thing that we are doing is going to look a little different. We haven't done something like this in a while, but we're going to take those feet down in a V. We're going to scoop them up. We're going to do a little lift. Now, if you need to modify, just do one at a time. Where you want to keep your legs down. Something like that, but nice big V. And reverse crunch. Let's go. 30 seconds is all we need in three. Core engage. Tuck that pelvis. Two hands can be underneath the hips if you need them, but stay engaged. 3, 2, 1. Take it out. Bring it up. And lift. Take it out. So we're really activating those inner thighs, which we know connects to our deep core. Don't think too hard on it. And if going low is bothered, bothersome to your back, just keep it a little higher. That works too. Should bring this one back, right? You get lots of core and we also get those inner thighs. Squeeze. 3, 2, 1. And relax. All right, team, so we're gonna take it to that chest fly on our back. So grab those dumbbells. And then, as you can imagine, we're probably gonna get those two together. So core engaged. Looks like this, remember, like you're hugging a tree or hugging a beach ball. Chest fly only. 30 seconds. Here we go. And breathe. Right here. Keeping that pelvis pulled in, zipping up the core. Nice and strong. Upper body is relaxed through head, neck, and shoulders. Obviously, working through our shoulders. And our chest feels too heavy. You can. You can bend your elbows a little bit more if you can. Take it out nice and wide. Breathe all the way through. Take it out and bring it in. Yes, you can. And relax. All right, team, so 45 seconds. Let's put them together. Watch me here. You're going out in and lift. If you want any version of that that you. You want, even if it's just scooping one leg, even if it's just doing the fly. But we got 45 seconds. Let's put them together. So core engage. Everything goes out and wide. Everything comes in and tight. In three, two, one. Here we go. And here. Take it out. And here. It's a little tricky to figure out Again. My brain probably worked better back then before. Kids, take it out. I don't even know if I'm doing it right because I'm way behind myself on this video, but that's okay. Breathe. Boom. So close. 15 seconds. Yes, team. 5, 4, 3, 2, 1. Set those weights down. Nice, team. We're gonna take it to a little bicycle. If you need to take it to a standing bicycle or just knees coming in here, you can. Otherwise, we got 30 seconds of that full bicycle, which, you know, I still love. Hands behind your head. Here we go. Right through here. Taking your time. Elbow or shoulder to knee as you get that rotation. Again, if that's not right for you, keep it low or just bring those knees in. Up to you. 10 seconds. 5, 4, 3, 2, 1. Guess what, guys? We got one more tricep. I know this workout is full of triceps. We're gonna go with that overhead triceps here. Then we're gonna put our hips here and get that bridge. Then we put them together. All right, team. So if you need to, you can go one dumbbell between two hands or two. We got 30 seconds. 30 seconds. Put them together for 45. Remember, with those tries, it helps if you shift. Shift those arms back a little bit. Weights come down by Your ears. And then straight up, bending from the elbow. Here we go. Down and up, down and up. Oh, man. So we've established. I mean, I'm gonna blame putting in the kettlebell swings, but we've established that I cannot keep up with myself from 2014. But that's okay. Work outside styles. Teaching styles have changed, probably for the better. Let me know in the comments if you're grateful. If you want to go back and try the old one, I'll make sure I link it. All right, team, put your weights right on top of the legs. If that's not right for you, take the weights away. Let's lift and lower. Here we go. Take it up and down. I want you to connect with those glutes. Connect with the core right at the top. I know. So close. Squeeze, lift and lower. Glutes, hamstrings, but also core and back. Three, two, one. All right, team, while we got that good burn, let's put them together so everything's going to start. Start low or up. Low to high. We got 45 seconds. So start at the top. Shift those shoulders back. Three, two, one. And up, down and up. Right here. Ah, I know. There we go. All the way through. Keep it moving, team. 15 seconds, triceps and booty. 5, 4, 3, 2, 1. Take it down to the side. One more thing. From here, we're gonna bring everything in, everything out. So it's that full crunch. Little lift of the hips, knees, and elbows out, in and out. If that's not right for you, you can just get the knees and open up with the shoulders. 30 seconds. Here we go. And here. Right through here. Yes, team, I want you to think about your entire core core working together so that deep core. Listen, back in the early days, I did a lot of crunches or crunch variations, and they're not bad exercises. We just have learned that we really need to really engage the entire core as a unit together. So I want you to be thinking about that. Three, two, one. All right, team, stretch it out. You know what? We got one more little circuit. It's only two exercises, but we're gonna make that our bonus move, so. So why don't we, before we do that, get one more bonus swing? Why not up onto your feet, Quick sip of water if you want it really fast. Let's finish this out, team. Swing or deadlift? Whatever. You got 30 seconds, and then one bonus move. It's all core and upper, and it's on the mat. All right, team, let's shake it out here. Wrap that core if you need to, or you want to keep it with just your deadlift. Otherwise, join me for that swing last time. Swing. 30 seconds. Let's prep it. 3, 2, 1. Power up. Let it drop. Lock it out. Let it drop. Remember, the swing is a power move, and it's a reactive move. Right through here. Up and down swing. Let it drop. All the way through. Yes. So close, team. Five seconds. Make them good. Three, two, one. And relax. Pedal those feet. All right, team, these are your last two moves that I do in this workout. It's a plank row, and then it's a little plank leg lift. So we're going to do them back to back. We got 30 seconds from the plank. Row one. Dumbbell here. If you can all the way up in that plank, we're just alternating one at a time. Then we're going to take it down here. We're going to go right into our little leg lifts. If that's not right for you, you can just do your row from here and you can do leg lifts from here or any variation in between. Bonus move, 30 and 30. Plank row. Let's finish strong. Here we go. Getting that row something heavy. If you can pull the weight towards the rib cage or your hip. Keep those hips square. Really think about that core. Tighten out in those legs and glutes so you stay nice and tight. This is it, team Retro. Amy finished a few minutes ago. That's all right. We're taking our time. We're adding in swings. We're making sure we get a few water breaks. I don't know if I took a single water break in that old workout. I'm gonna have to go back and watch. Here we go, team. On your elbows. We gotta lift, we gotta lift. I want you to keep those hips low. We're not here, right with our butt up in the air. Nice and tight, legs wide. Squeezing our glutes. This is it, team. Nothing else after this except a stretch. So squeeze. Ten seconds. Hang with me. Yes, you can. Three, two, one. Oh, man. You guys, stretch it back. Child's pose. Press the shoulders down. Let your head and neck relax. Oh, man. You guys, I am feeling it. Reach those hands forward. Stretch side to side. Maybe reach one arm under. Get a quick little stretch. We're going to keep this stretch short, as we always do. But again, back in the day, we did not get enough of a stretch. Reach under. But of course, please prioritize that mobility and flexibility if and when you can. It doesn't have to be much, but if you can get it throughout your day, not just relying. Roll through cat to cow, relying on your workouts. At the end of your work, onto your feet. Come up halfway. Pedal those feet slowly. Roll it up. Take your time. Shake it out. Oh, you guys, thank you for going on that journey with me. We got more coming up. This month of more Remix Monday. It has been fun for me. One this year we celebrated 10 years of the Body Fit by Amy YouTube channel. We've got a lot of fun celebrations going on across the country, so make sure you check them out. But it's been fun to go back and watch, see where we started, see what has changed. We've been through three, really four different spaces now. We're in this beautiful studio that we built that we love. Love, man. I've been through a lot, a lot of hair and outfits and spray tans and all of the things, shoes, all of it. So it's fun to look back and also to see what has changed with our workouts and our workout styles. Either way, I loved moving with you back then. I love moving with you now. Let's keep it up. Please subscribe to the YouTube channel that helps me keep doing this right here. And of course, check us out on the Body Fit but Amy app in the Body Fit Athletic Club. Join us for all the extras. That's where I really get to know you and check out the links in the description below. Thank you so much for being here today. Leave me a comment, let me know how you feel. Let's get one big deep breath in and out. That was your remix Monday. Full body strength and conditioning workout. Great job, everybody. You guys worked really hard. Big deep breath in and out. And that is your body fit. Total body strength and conditioning workout. Great job, everybody.