Total Body Athletic Strength with Weights Workout

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your total body athletic strength with weights workout. This is a full body workout where we are going to build strength through back to basics, through power and a little bit of plyometrics. But of course I will give you lots of different options to work to your fitness level. We'll be working with dumbbells and kettlebells today if you have them. If you don't have both, just use what you have available to you. Are you ready? Let's do it. Start just by getting your body moving with a march. Pump those arms, whatever you want to do to get the blood flowing. We want to get the body's temperature up. That is how our bodies work best. So we're going to get a quick warm up with some movement prep with some mobility work so we get our bodies ready to go and warm before we start adding these weights. And let's roll those shoulders. As always, if you need more of a warm up or a cool down, please get it your own. Let's take it to the front. Now you can tell I have several dumbbells and kettlebells with me today. Again, if you only have one or the other, just use what you have available to you. Let's take those arms out nice and wide, big stretch and then let's open out to the side. So whatever you have, if it's just dumbbells or just kettlebells, maybe you're just keeping it body weight today. That is okay. Use what you've got. And of course I will remind you you are today. So what does that mean? That means where you are in your journey, your fitness journey. Maybe you're newer to this and you want to keep everything back to basics. Maybe you're just getting back into it. Maybe you're recovering from an injury or illness. I'm going to give you lots of options. And this workout is going to build and you will have options and modifications. Let's take a nice flat back down and round it up. So this is your workout. You do you. I want you to be challenged. I want you to of that comfort zone. I want you to work hard, but in a way that is good for you. The most important thing today is that you showed up. You showed up, you are successful. Let's keep rolling those shoulders right here, one and then the other. Walk those feet in slowly. Round it up. Let's just get some rolls of the hips right here opening up and we can add a little half squat to it. You don't have to get super low, but just to get those leg working right here. So the way it works today, I think you're gonna like this workout. Let's take those hands behind the head. Let's just get a hinge. Drive those hips to the back here to here. If you want, you can take those arms up in that eye hinge, then out in that Y, then add in that T. One more just like that. We're gonna start with 40 seconds of a back to basic strength. So, you know, I often do those intervals. 40 seconds, followed by 30, followed by 20. Let's go ahead. And if you can, we're gonna walk it out. So totally up to you. If you want to be on your knees or on your toes, we're gonna get the core working right through here. And then if you can, we're gonna do a big step, big stretch here to here. Now I'm going to give you options if this is not right for you. You can keep the knee down. If you're able to get the KN can. You can also just be on your knees and just be opening up your hips from here with a little child's pose. But if you're able, world's greatest stretch from the plank or from the knees right here. One more each side. So starting back to basic strength, 40 seconds. Then, if you want, we're gonna be adding a little power. Go ahead and either walk your feet in or walk your hands back. Give yourself that little stretch and slowly roll it up. So we'll have 30 seconds adding some power. You don't have to progress to the power. If that is not right for you, you can still keep it back to basics. Then we will go into 20 seconds of either an additional power or some plyometrics. So, yes, that may involve the little jumping, but I'm going to give you options for that as well. So I want you, again, to challenge yourself, to try the progressions. But you can also always just keep it with that back to basics. You can always keep it low. You can always keep it grounded. The reason we're doing it this way, what have we been talking about all month in this athlete series, is that athletes generate strength. They need power. They need plio. They need endurance, they need mobility. They need all of those the things, but all of them generate strength. So we get stronger through power. We get stronger through plyometrics. Step touch right here. And we get stronger when we work out in all these different ways that we're already doing. If you're following my workouts, But I'm here to remind you, you are all athletes. All right, team, so let's go ahead. We're gonna start with our basic squat. So I'm gonna give you a kettlebell or a dumbbell. You can be here, you can be here, whatever is best for you. But we're gonna sit low. 40 seconds. You know, we often start with a squat or some variation of a squat or a lunge because it's really helpful to get those big muscles, those big compound movements again. That's what we're working as the athletes that we are right here. And drop down and up. 10 seconds. Still sitting low. Yes, you can. We've got three, two, one. Set that weight down. Here's what we got next. You can do exactly the same thing for 30 seconds, or we're going to add a little clean to it. What does the clean look like? It's a little toss of the kettlebell to yourself. So you're here. Toss squat, let it drop. Toss squat. You can do a little bit more of a hinge or not, but we got 30 seconds. Here we go. Clean squat. Here's your power right here. And then right into that squat power. It's only 30 seconds. And if the clean is not right for you, you just keep that regular squat here. Here. Yes, you can. Boom. Last one. And breathe. All right, set it down. Last one. 20 seconds. We're adding a little plyometrics. Feel how that heart rate is getting up as we go. We got 20 seconds. Plyo. If you want, you can keep it with no weights and just do a little squat jump. Your other options are drive your knee up, you've got the plyo coming down. Or just power. If you want to drop the weight. Every other one. We're here. Here, just like that. It's 20 seconds only. Hang with me. Let's get that heart rate up. Big jump. If you want to try jumping with the weight, you can do that as well. Here we go. 20 seconds. Power squat. Get low. Power squat. Plyo squat. I should say, if you want to try with the weight, you can do that too. I know. Team. Keep it going. Three, two, one. And relax. Doing plyometrics. Catch your breath with a weight. Holding it is something athletes do in the. It's advanced. Don't feel like you have to try it. Find a version that works for you. Oh, man. Team, do you feel that heart rate? I know I do. What's up next? We've got a bent over row. We're gonna take it here. Two dumbbells Then we're gonna take it to a power row, power it up, let it drop. Then we're gonna do one row with a snatch. We got 30 seconds each side. Go heavy if you can, because I know you can. These are strong muscles. We got 40 seconds to start. Catch your engaged. You can be here, feet parallel, or you can stagger whatever feels best for you. In three, two, one. And up. Right here. Remember, we're pulling those elbows up to the sky. Often I cue you to pull those weights towards your rib cage. If you only have a kettle bell, you can alternate. But I also like to cue you to pull towards your hips. I think that help helps keep us a little low so we're not all the way up into the shoulders. Pulling up here we're really pulling center using those big muscles all along our back. Right, right here. 5, 4, 3, 2, 1. I'm gonna do this as a drop set. I'm gonna drop a little bit for my power row because it's gonna look like this. We got it. And here we. Feet staggered or together, whatever's best for you. We're just getting a little power, but good form. Here we go. Slowly down. Power up. Squeeze. Slowly down, Power up. Now we don't have to be jumping, we don't have to be throwing the weights around. We just get a little more powers. Feel that back right power right here. Squeeze in those back muscles. Yes. Five. Power up. Slow down. Four, three, two, one. And relax. All right, team, so we're actually going 30 seconds each side for this last one. For a little plyo lighter to medium, you get one row and then if you want, you can do that high pull or one row, one snatch, all on one side. If that's not right for you, one sided row with the power or without, we got 30 seconds each side. We'll rest in between. Core. Engage row, snatch power. Row, then snatch. There we go. Slow on your way. Down. Power and up. If you don't know the snatch again, you can just do the row right here or row and high pull. Pull that elbow up and up. Yes, you can. Three, two, one. More. Yes. Feel that back. Right back and shoulders. Heart rate's getting up again. Do what is best for you. If it's just a regular row, keep it there. Otherwise row and high pull, row and snatch. Here we go. Up and snatch. Your snatch, remember, stays close to the front of your body. Power row, snatch. A little extra power. So a lot of this upper body that we don't necessarily have a plyometrics. We have something where we get a little more power in a different way. 10 seconds. And up. Breathe. 3, 2, and 1. Catch your breath, team. Guess what? Foot all down on the mat for this last round. Join me down here. We are taking it to a little core. Now, if you need to modify your core for whatever reason, let's switch this here. You can take it to a standing Starfish and then some power, and then you just keep it going. All right? So you can keep it standing or modify as needed. Join me down on the mat, team. We're starting with the Starfish. Nice big arms and legs, little reach. And down. You can make this with. With a little more of a lift and slowly down, or just bring the legs up. Then we're going to add a little power with the V up, you can have that hand for support. Then we're taking it to a plank version. Here we go. 40 seconds, starfish. So little pilates move, and I want you to think of it in that way, right? So nice and slow and controlled, especially on your way down. You don't have to really strain. Aim to get those shoulders up. If you need to, you can just do the stretch right. Deep core. So pulling from that deep core and pelvic floor, it's not just lifting your legs and arms. It's really thinking that the motion is starting here. Tuck that pelvis if you need to. You can also bend the knees. Maybe that helps. 3, 2, 1. Hug the knees and get a little stretch. Stretch. Now we can add power in a few ways. Again, if you need the knees here, you can keep them here. But if you're able, take that arm out slowly. Down a little higher. A little more power. 30 seconds only. Here we go. But you do you. If it works for you to keep just the regular Starfish, you can still generate some power in that deep core. If you're doing this standing to modify, you can still get that power. And here, right here. Boom. 5, 4, 3, 2, 1. All right, how are we gonna add some plyo to this? You can keep it all right here, or we're gonna come into a plank, and we're gonna do a little pike out, a little pike V. So you're doing a little jump, kind of like we would do here, but we're gonna take it out with a V, then pop it down. If you want to walk it out, you can do that as well. We got 20 seconds only. Deep core. Hang with me in three, two, one. Pike V and drop Pike V with or without the jump. But I want you to think that you're using your core to lift. So even if you're walking it up, walking it back, you're lifting from here. Right? Three, two, one. And relax. Oh, my goodness. Team, slowly make your way up. Right. Grab some water. Getting it done. Getting the plyo. Getting the power, getting the strength. Remember, all the all ways that we become our strongest athletes, our strongest everyday athletes. Cheers. Y' all are. By working in different formats, different modalities. You know that I will be the first to tell you that I want you to do workouts that make you joyful, that make you feel good. But we also have to be challenging our body in different ways, especially if we have big goals. Right? Right. Move in a way that feels good for you, but try to push yourself, too. All right, team, we're starting with just our regular deadlift. Two heavy dumbbells. If you got it, then you probably know our power. We're going to take it to that 30 second swing. I'll switch to a dumbbell. You can keep kettle, or I'll switch to a kettlebell. You can keep dumbbells if you want. We're just gonna keep it at that because, you know, we're gonna revisit that swing later. So heavy weights for your back to basics deadlift, and then we'll swing it. Core engaged. 40 seconds. Shoulders back. Let's do it. So remember your hinge. Drive the hips to the back like you're shutting the car door with your booty. Stand up straight. Yes, you can. Now, when we go to our swing for power, you can keep this exact same move. And when we revisit the swing in later workouts or later in this workout, you can also just do this deadlift. Whatever is right for you right here. 5, 4, 3, 2, 1. Yes, team, set them to the side. All right, now with our swing, go with something heavy if you can. I'm going with my 35 pound kettlebell. If you've never done a swing, I want you to keep it. If you're attempting the swing, keep it medium. Remember, we're gonna power it up. There's where our power comes in. Lock it out of the top. Let it drop. All right, we got 30 seconds. And then for this exercise, we're only doing the two rounds. Core engaged. Shoulders back. Remember, we're going to start with the hinge. Power up and lock. Let it drop. Let's do it. In three, two, one. Here we go. Let it drop. Let it drop. Yes, you can. So locking out at the top so we really get power and plyo. All Right, right here, yes. 10 seconds. Push into those feet, really lock it out, then follow with your body. Three, two, one. Swing and relax. Put that to the side because you know we're coming back to you. All right, team, so we're going to our upper body push. We did a lot of upper body pull. We're gonna have varying, varying variations of this, Right? We're going to start with an overhead tricep press. So standing version, you can keep it just to that. Then we're going to take it down to a plank press body weight. Then we're going to do a version of a plyo push up. Don't get scared. I'm going to talk you through it. You can take all of the planky stuff to the wall or elevation, but we're going to start standing just to give you options. So two dumbbells or one heavy dumbbell. We got that. 40 seconds. I want you to stagger and keep that back in alignment. Down and straight up. We're really aiming to keep those elbows in. Join me. Three, two, one. I wanted to do this standing. I love it on the mat as well. But we got a lot of mat work coming up because we've got some upper body push with our power and our plyo, and then we got some. Some core. So I wanted to give you options to keep it standing. It's needed. So keeping that core engaged, I can tell as I get tired, I go here. If you need to drop to one dumbbell, you can, but try to keep that range of motion. Dumbbells coming down behind the head, and then straight up. 5, 4, 3, 2, 1. All right, team, so join me down on the mat or on the wall, or you can keep just what we just did. Here's your plank press. You know it. It's going to get chest, shoulders, and triceps, but we're going down, down, up, up. Your power comes as you come up. All right, we've done this as a power move. Before you know it, I want you to wrap that core. If you need to be on the knees here or on knees here, that's an option as well. Let's just bring the power. Here we go. Left, right, power up, right, left, power up. So again, this whole circuit, we started with tries isolating on strength. I wanted to give you something that would isolate the tries so then you can feel them working. Often, we think moves like this are just chest and shoulders, but we're really getting a whole lot of triceps, and these compound moves are super important. Relax, stretch it Back. All right, team, so here's your plyo. Try it with me if you can. Again, you can be on your knees or on all fours, or you can be on the wall. But if you're able, I'm gonna stay on my knees, but you can do it here, too. Up, then land. If you feel like going crazy with it, you can do a full pop up up, or you can do the push up on your toes, then drop to your knees as you're coming down. But the idea is just lifting one arm off the ground long enough to catch on the way down. That's where our plyometrics comes in. Think about that core working just as hard. We got 20 seconds only in 3, 2, 1. Push up. Plio land down. So your plyo is as you land, you get strong push coming up. Lift that arm. Allow yourself to lower with that core working hard, right? Feel it. 5, 4, 3, 2, 1. Stretch over on your back. Team, we're gonna hang out down here. We got more plankies coming, but guess what? I want you to join me here. We got a bicycle, so we're here. We've probably done a similar sequence before, because I love putting these together. Slow bicycle. Then we got our runner's crunch. Then we're taking it to a climber for our plyo. All right? So strength, power plyo. Starting with strength. Here we go. Nice and slow again. If you need to, you can always take this standing, this bicycle just bringing elbow to knee, but from a standing position. That is such a simple way to adjust for pregnancy or postnatal or if it's hard to be on the mat for whatever reason. You can also keep one foot on the ground. Maybe that is a better option for you to get here. 10 seconds. Three. Deep core. Two, one. All right, team, so little power for 30 seconds. With that runner's crunch, you can just bring it up. You don't have to go all the way up or take it here. You can bend your knees, or you can have those legs straight out as long as you can pull with that core. Let's get it done for 30. In three, two, one, power. Slowly down. I kind of like to split the difference. Keep a soft bend in my knees so I can keep connection with that lower back into the ground. And really pull with that deep core. And slow. Right here. Slowly down. Yes. Three, two, one. Relax. All right, team, you know what's coming. You can take it to a standing climber if you want, or join me right here. And we are going to do a cross climber. For our plyo. Either way, running, jumping, or just bringing those knees in, I want you to bring that foot off the ground. Really contract. Get the effects of the plyometrics. Let's get it. Get it done for 20. In 3, 2, 1. And remember, it's not about speed here. I want you to stay lifted in the core. I want you to bring the knees across. Yes, we're going quicker, but I much prefer that you get more range of motion and really be aware of the way you're moving than trying to go as fast as you can. Three, two, one. Whoo. Up on your feet, team. Closing out this circuit. How about we do one more swing? I told you we were bringing it back. All right. And then we have one more circuit to go, and it's gonna be a short one. All right, team, so dumbbells or kettlebell, you can do just your deadlift or you can take it back to that swing. Whatever you got. Whatever is right for where you are today. Let's get set. Catch your breath. I know we just did all that pio. So breathe for 10 more seconds. Then we got a 30 second swing. Lots of power coming up. Lock it out nice and tight. Let it drop. 30 seconds in 3, 2, 1, power. Let it drop. There we go. If you're feeling spicy and you want to do that hand handoff swing only if you know it, you've done it before, you're handing off at the top. This is a great progression. If you're starting to feel like your kettlebell's getting a little light, but you don't have something heavier yet. Hand it off. Hand it off. 5, 4, 3, 2, 1. Swing. And relax. Pedal your feet. Breathe into that. All right, team, grab a quick sip of water. I know, I know. All right, last circuit. It's a quick one. Okay, that heart rate is getting up. I hope you are feeling it too. Remember, I love the cardio workout as much as as the rest of you, but you can get it through your strength. All right, team, so this is it. Last round. We're going to start with an alternating lunge right here. So we're here. Alternate your lunge. You can go dumbbells or kettlebells up to you. Then we're going to do a clean into a lunge to get a little power. Clean into a lunge. Then just like we did with our squat, we're going to do a lunge jump with or without the weight weights. I want you to start with something heavy. Grab those weights. We're gonna alternate 40 seconds. Shoulders back. Core engaged. Three, two, one. Take it here. Step it up. Stepping back on those train tracks. All right, Driving up through that front leg. Remember, a good modification, you can just tap it back, back, but you can also kind of do that push lunge, where you just hinge a little more forward. If you're not getting as low in the back, get a little lower in the front right here. You don't have to go all the way to the ground. I like to kind of use it as a way to remind myself to get low. Yes. 5, 4, 3, 2, 1. All right. Right, team. So I'm going to go a little lighter for the clean. You might want to as well, but here's what we got. We're going to do a clean, and then if you can, I want you to curtsy lunge, right power and curtsy, curtsy. So we get in that transverse plane, it's 30 seconds. If that's not right for you, I just want you to alternate your curtsy lunge for 30. Let's get. Get it done. Adding a little power in three, two, one. Clean, curtsy, clean. So different clean than we did with the kettlebell. If you did it with that squat, I know we're getting tired, so I want you to take your time and really focus power. You don't have to go fast on this, all right? Yes, team. Ha. Can we get one more each side? I know, I know we're at time, but keep it going to finish it out right here. All right, team, so here is what we've got. If you want, you can try a little lunge jump holding your weights, one or two weights. If you want to do it with me. Drop them wide. Jump it up. Up. Jump it up. All right, so I'm gonna do every other one. Setting them down. If setting them down is not right for you, you can just take it here. Squat jump for a little ply or lunge jump. We'll get right side, left side. 20 seconds each. I know there's that heart rate. If the weights are going to be in your way or you don't feel safe putting them down, just keep it. Body weight or regular lunge. 3, 2, 1. 20. Low. Down low. Yes, you can. Boom. I know, team. One more. Whoo. Shake it out. Get ready for that other side. Okay, that heart rate's up too high. You can always hit pause. You can always give yourself a little more of a breather. Up to you. I know we need longer breaks when we go hard on the plyo and the power. Let's get it done. Here we go. Down jump. You don't have to do the weights at all. You can just do a lunge jump or a power lunge here. Right down. I got to take my time to concentrate on that balance. 3, 2, 1. Set those weights aside. Catch your breath. I know, team. All right, here's what we got. That got me all the way up into Zone 5. Don't worry if it didn't for you or if you don't have a way to track. Here's what we got, team. Bicep curl and press. Super simple. You know it. You love it. Then we'll do a little clean and press. Then we'll do a little push, press, and curl. I'll show you the difference. You probably want to go a little lighter. It's upper pull, upper push. Let's finish it strong. All right, so you're your first one. Bicep curl, Arnold. Press, curl it in, take it down. Join me in three, two, one. Up and down. Now, when we get to the clean and press and the push press, we're going to keep our palms turned in in that hammer grip, which is why I'm keeping them turned up with this. But you do you. In and down. Right here. Yes. Take it up. We got five, four, three, two, and one. All right, team, so we just did the clean with our lunge, right? So I want you to do your power here clean, then a regular press and take it down. When we switch it, we're gonna go 30 and 30. We're gonna do a regular curl push press. That's where your power is. All right? So see the difference? We're gonna get 30 seconds where the power's on the. Clean the biceps. 30 seconds with the push press where the power's on the press core engage. You can always just keep the regular crochet curl, Regular press, clean, slow press, and down power. And here. So just a little power. I want you to think about it coming all the way up through the feet, traveling up your legs, right? You got power. Yes, you can, right here. Can we get one more? Ha. Relax. Give your hands a break if you need it. All right, team, so this is the opposite. Your power's on your push press. So push, press slow on your way down and on your way up with your curl. Your power's on the press. 30 seconds. Here we go. Up push. And here we go here. Up push if you want. If you're experienced, slow down. You can add a little. It's more of a power lifting move, so only add It. If you're comfortable with it, it's kind of hard to slow down that curl, right? Thighs and shoulders. Last one. Oh, man. Relax, team. You know what? Let's close it out with a swing. Why not One more swing? I know we're at that time. I know we're almost done, but let's finish it out strong right here, right now. Catch your breath. We're gonna swing to close out this circuit. Circuit. 30 seconds. Feel free to do that D deadlift if you want. Otherwise, we're taking it here. Shoulders back. 30 seconds in three, two, one. Power up. Let it drop. Use your breath. You're gonna lock it out of the top. I know we're tired because we have done a whole lot of power, right? Here we go. Drive it up. Let it drop all the way through. Hang with me. You can always hand it off if you want, but if you're like me and you're tired, stay with two. Let's get it done. Three, two, one. Swing. And relax. Catch your breath. Team, I think we got time for a bonus move. I think we gotta do it right. We'll keep that cool down short. You can get your cool down more on your own. We didn't do cor core on that last circuit, so let's add a little core here. You have options. But if you can, one medium kettlebell or dumbbell. Here's what we got, team. We're gonna do a row each side. Why not? We're gonna do a plank jack for two, and then we're gonna pop it up. And if you want bicep curl, if you don't want to do any of those, you can do a standing jack back. You can start your cooldown now, or you can pick any of that. 60 seconds. Let's finish it out, team, because then we are done. Let's get it. Wrap that core again. You could do all this standing. You could alternate your row. You could do a squat and a curl or hang with me in the plank. Here we go. 60 seconds, starting now. Two rows, two plank jacks or tap outs. Pop it in or walk it in. Finish with one curl. I know. Here we go. We got row pull towards the hip. Strong right here and up. So I want you to think about the portions. Here's your strength, right? Strong strength, upper body, lots of core. Here's some power and plyo right here. Here's some power and plyo. And then back to strength. I know. I'm feeling it too. So if you need to slow it down, walk it back, this has Been a tough workout all around. So finish strong however you need to, because we got 10 seconds. Finish it out, walk it back. Five, four, three, two, one. I'm gonna do that curl. Yes. Oh, man. You guys. Yes. You did it. Paddle those feet. I know we went a few minutes longer than I wanted to, but hang out here. Either hands on the kettlebell, on the tops of your legs, on the ground. Pedal your feet to get that stretch. Let your upper body relax. Oh, man, y' all did it. Slowly roll it up. Take your time right here. Catch your breath. All right. Letting that heart rate come down. I know it's high again. Even if you don't have a way to track it, you don't need to have to wait. Have a way to track it, to feel it. Right? Let's take those arms up, stretch to the side. Yes, you can, and yes, you did. I hope you're feeling strong. I hope you're feeling energized, but also tired. Right? That's always what we're going for. We know that we get energy when we get these workouts in, but also, you just worked so hard, so you should be feeling fatigued. Roll those wrists again, please. Get some more stretching on your own, please. Don't make your only flexibility and mobility work at the end of a workout. Make your make sure you're getting some throughout the rest of your day and your week, even if it's just a few things before bed or some mobility when you wake up. Take it out right here, especially if you're feeling something extra today. Now, we did a lot of stuff in the plank position. You probably are feeling those shoulders, your back, maybe those legs. Either way, allow yourself to get a little extra love with that stretching. Leave me a. Like, leave me a comment. And of course, don't forget to subscribe to my YouTube channel. Make sure you get some water. Check out everything in the description below. Join us in the Body Fit Athletic Club, and thank you so much for joining me today. Let's get one big, deep breath in and out. You did it. That was your total body athletic strength with weights workout. Great job, everybody.