Ultimate 36-minute Weighted Workout For A Total Body Shred - SHRED 2024 DAY 1

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body shred with weights workout. In this workout, we're going to work your entire body for strength, keep your heart rate up for cardio and add a little bit of burn. I'll be working with my dumbbells and my kettlebells today. You can use whatever you have available to you. If you have both, use them. Otherwise, just use what you've got. And of course, I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just by moving our bodies. March, pump those arms, whatever you need to do to get the blood flowing, get the juices flowing, the energy going, getting your body's core temperature up. We could do some rolls of the shoulders. We're gonna do a short warm up, dynamic movement, some mobility work and some movement patterns that we're going to be working with. We want to get them ready to go before we add the weights. And of course, if you need more of a warm up or a cool down, please get it on. We keep it pretty short, but I do like to give you a couple minutes on the end and at the beginning to really make sure. Let's swing those arms up and down. That we're feeling good and ready to go. So now you can add a little hinge with that. Drop it down and bring it up, drop it down, bring it up. Right through here and up and one more flat back down and round it up all the way through. Right through here. All right, so we are working with dumbbells and kettle bells today. If you have them, hold on the inside of the leg, roll the shoulders. If you only have one or the other, just use what you've got. Totally fine. Weights are good. If you have nothing and you want to keep it body weight, that works too. Just go through the motions. I promise you're still going to feel it. Let's take it right here. Roll those hips. If you need to keep your foot grounded, that works too. So you can keep it just body weight or maybe that's where you are today. That's something you're gonna hear me say a lot. Be where you are today. Let's add a little side lunge and reach. If that's not right for you, you just add the side lunge or just keep the hip roll. Be where you are today. That's both where you are in your fitness journey and how you're feeling today. Right. The important thing is that you showed up today. If you showed up, you are successful. If you're moving. So we want to move our bodies, shift your weight side to side, reach those arms up, move your bodies, get our heart rates up, get our muscles working. That is all that matters. And of course, wanting to come back. Let's turn here. We're gonna do a little reach and pull so you can go toe to heel if that works for you. Again, just getting that movement pattern. And then let's hold it here. If you can drop that knee down. You don't have to if you want to. Just keep it here and just open up the hip. And then if you can, we'll take it all way down again. You can stay up top, reach it up, and you can do a little rotation through the spine right through here. We call that world's greatest stretch. Right? You can drop the knee with it or not. Go ahead and work your way back up. We're gonna take it to the other side so you can just switch your feet, reach and pull, toe to heel. All right, so we are going total body shred today. Hold it here. If it feels good for you, drop it down to open up the hip, the knee, the hip flexor. So what means is we're going to get those muscles working hard and feeling good. Drop it all the way down if you can. You can hold this or you can reach it through. So we have. Each exercise is going to have three variations. First one, back to basics. You can always keep it as that if you can. From here, team, take it to either that high plank or on your knees. You pick. And then we're going to do a little child's pose. Stretch it back either to all fours or up to that high plank. So we're getting the spine and those shoulders stretching, but we're also to getting the core working. So each exercise has three variations, 30 second intervals, back to back to back. So I will show you before each interval what you're doing. So you're not surprised. But we're gonna go back to back. If you can walk those hands back or walk your feet up or whatever you need to do to bring it back up. Slowly roll it up. So we'll have a upper body. No, we'll start with the lower body. Tap it out and reach. We'll have an upper body and we'll have a core. So it's really only about two and a half circuits. I say that half because it's a little bonus at the end. Right? But each, again, each move only has 30 second intervals, but three variations. First is your back to basics. Next is going to be adding a little bit of burn. And then our last one, we're going to call it our shred around. That's where we really bring the heat, bring the fire, Right? So again, you can keep them all back to basics. If you get to that second round and you're really feeling it too much, if you want to drop the weight for the third round, keep it body weight. You do you. This is your workout. All right, so we're gonna start with a lunge sequence. Let's just get it out of the way, team. I'm gonna give you options. In fact, I think you're gonna like this one. One heavy dumbbell or one heavy kettlebell. So I'm gonna have it in my left hand and step forward my right foot. I want you to watch me first. First variation is our forward lunge. Dropping it down, bringing it up. So if you can hinge a little bit into it, then we're gonna do what we call a push lunge. Right? We've done this before. Lots of you seem to like it. That back foot stays up, but you're not dropping down. You're going forward and then push out. If you need a little balance, go for it. Then our last round, our shred round, we're gonna tap it up really slow. No, really low, but quicker. So if you want to drop that weight and take it here, go for it. I'll give you more options as we go, but let's start with that forward lunge weight in the opposite hand. 30 seconds, step into it, and drive out of it. I think what you're gonna find is that these 30 seconds go fast. Right? So if the forward lunge is not right for you, you can just do a little tap back. That works too. But if you can, we got the weight on one side to really activate our core. Step out of it. Get low weight towards that foot. You're still stepping out hip to side, distance apart. So really think those train tracks. All right, we're gonna hold it in the front here. Watch me. Nice and wide. Lean into it. Push out of it if you need some balance. So it almost feels like a kickstand lunge, but you get that nice wide stance. Lean, push, lean, push. So this leg has to work hard. You can do what I did if you need to drop the weight, or again, if you need to hold the wall or a sturdy chair, something for balance. Feel the difference? Yes. It's gonna pull your core. That's what we want for balance. 3, 2. Can we tap it in quick? Here we go. Tap, tap. If that weight is in your way, move it to the opposite hand. You can do that too, or drop it completely. Maybe this is better for you. You're not dropping low. You're tapping. We got 15 seconds. I want you to shred it. So really give it to me. Let's get that burn. Let's get that heart rate up. 10 seconds. That's why we're getting these done first. 5, 4, 3, 2, 1. Set it down. And breathe. That reminds me, I didn't start my watch. I don't know if it's gonna pick it up because that heart rate is high. All right, team, so that's what we're looking at. I promise they won't all feel that intense, but that's why we're getting that one out of the way. All right, so forward, lunge. Take your time. Push, lunge, lean into it, and then little taps. You can either switch that weight like I did, or you can drop the weight completely. Shred round is where we really go for it. Add that intensity, add a little speed, a little power. Let's start with that forward lunge. Other side. Here we go. Holy heart rate. Right, so forward, lunge. Step forward on those train tracks. Drop it low, drive out of it. You do not have to rush this. Keeping the core engaged, you probably feel by having the weight on one side burn, it's pulling you so that core has to work harder. You know, I love adding what I call sneaky core into every workout. All right, here we go, team. Take it here. Nice wide stance. Lean into it. Push out of it, lean into it. Front leg is doing all the work. This back leg, you don't have to drop the back knee at all. Just lean forward. It's stabilizing. Push out, lean in, push out. You can make this as small or as big as you want. Can get all the way low to the ground. So again, it does involve some hinge. Right? Five seconds. So we get that shred round. Three, two. Here we go. Tap them in. Tap it in. If you want to switch that weight either way, quick ones, you're not dropping low on the lunge. You're staying forward. Core engage. If you want to take the weight out of it so you can really power through these, go for it right here. 15 seconds. If you want to keep the weight, you decide what burn you want to be able to go faster. They're both good. Five, balance. Four, three, two, and breathe. Oh, man. You guys there's that heart rate, right? Did I mention we're gonna get cardio as well? All right, so that's what it looks like. Three rounds of 30 seconds. But because they're back to back, we're building it. All right, let's go ahead and grab some water. After that, we're gonna get a little bit of a longer break because we got that higher interval. Remember, recovery is part of the process. We want that heart rate to come down, those muscles to recover. Cheers, y'. All. All right, we're gonna bring it back. We're gonna get some upper body. So here is what we've got. We're gonna do a hinge and a row. So heavy dumbbells for our back. We're gonna hinge, we're gonna row. Then we're going to come up out of it. Then we're going to do an alternating row. Then we're going to go row. Up, out, in and down. I'm going to talk you through it. If you need a break for your back, come up out of it. We have it built into that first round. Go ahead and grab those weights. Catch your breath. We're going to do that hinge and row. So a little half deadlift, but we're focused on the upper body and our back. 3, 2, 1. Hinge, row. Stand up straight. Right here. Hinge. Pull those weights up towards your hips. You don't have to get as low as you would in a deadlift. Think just below the kneecaps and stand up straight. If that's not right for you, do one arm at a time or just take it. No weights. That works, too. Five seconds, then we're going to stay in that hinge. Right here. Here we go. So alternate one and then the other. We often call this reciprocating rail. Right, so we're not twisting in the torso, but we're using the momentum of the opposite one, Right? So what it's not is this, right, but we get some power. 10 seconds, we'll come up, we'll get a back stretch in between. Last 5, 4, 3, 2, 1. Stand up. And then we're gonna go in and out. Watch me. One time. In, out, in. Join me. Here we go. Last 30. And down. Up. Elbows out. Now, if you've got super heavy. I get it. Just get a small little movement. And in that movement, really think. Squeeze in those shoulder blades right towards the hips. Out, squeeze in and out. Up, out. Yes, you can. Five, four, three. Shred. Two, one. Relax. We're taking it down to the mat. Team, so we got that back still get that heart rate. If you're going heavy, shake that out through the arms. But also you can do a little hip stretch to stretch out that low back. All right, team, we're taking it down to the Mac. Here's what we've got. We've got a bicycle sequence. We're gonna go slow bicycle. That's what you're. Back to basics. Then we're gonna go quick, and then we're gonna do some pulses. 15 seconds on the right, 15 seconds on the left. Join me on the mat. If that's not right for you, I want you to do a standing version. Slow, and then tempo and then pulse. All right, join me down here. Core engaged if you can. Both feet up. If you want to keep one down, you can. Here we go. Slow bicycle right through here. What do I mean by slow? I mean I really want you to think about your core doing the work, right? Tuck that pelvis, zip up the core, button up the rib cage. Slow, slow. Right here. Yes. Team, in about five seconds, we're gonna pick up our pace. But that does not mean we're rushing it. It means we're taking the pauses out. Here we go. So tempo, tempo. Now that you've got a feel for it, I want you still to think about the core initiating the work. If you need a break for your upper body, just keep the lower body going. Or same thing opposite if you need to split. Or again. Keep one foot on the ground. Always an option. You do you. 10 seconds to go. Then we're going to pulse 15 on the right, 15 on the left. And 3, 2. Hold it on one side. I want you to pulse. Now take this arm out and up. Here's what I want you to think about. Pulsing with the knee in deep core. Pulsing with that cross shoulder. Five, four, all in the center. Three, two, one. Other side. So what is not is just a jerky pulse, right? Deep core and low core as the knee comes in. Cross body, obliques, and upper core, even though they're all connected as we pulse from this side. Last one. And relax. Hug those knees in, team. All right, how about we finish this off with a set of swings, but let's get a deadlift first, so come up. So this round, we got only two rounds. 30 seconds of your deadlift. 30 seconds, if you want, of a swing. You know, I like to put the deadlift first so you can really get a feel for that hinge pattern. Look, we've had that through this whole circuit with our forward lunge. And our push lunge with our hinge and row. So let's finish it off here. So I'm going to start with my dumbbells for the deadlift. 32nd deadlift, then breather. 32nd swing if you want. Shoulders back, core engage. Weights to the front of your body. You're gonna hinge. Watch me. And then bring it up. Three, two, one. It's a deadlift. Go heavy. If you can really keep those shoulders pulled back, keep those eyes up and in front, looking at the diagonal in front of your body. If you feel like you're looking at your knees or your legs or your feet, you might be rounding in that back. Okay. It does not have to be perfectly flat back. We don't do that in life. We just want to keep the core engaged, keep that back protected, and keep good form. 5, 4, 3, 2, 1. All right, set those weights aside. Here's what we got, team. You can do exactly that. Or if you're comfortable with the swing, you want to try it. It's power. Let it drop. Let it drop. All right, with the swing, remember, you're powering up through the back of the legs. Then you let it drop, power it up, lock it out, let it drop. It's not a raise, it's not a squat. It's a hinge and a swing. Here we go, team. Shoulders back. Get low. Prep it. Three, two, power. Drive it up. Let it drop. Yes, you can. Yes. All the way through. Boom. Yes. 10 seconds to go. Locking it out at the top. Letting it drop. Drop that chest, but keep those eyes up. Power up. Lock out in the glutes and hamstrings, back and core. Three, two, one, power. And relax. Yes, team, stretch your back. Grab a sip of water. Cheers, y'. All. Heart rate is up. I know. Getting in those zones. All right, team, this is what we've got. All right, next circuit. Breathe. Take some time to tap it out. Again. Recovery is part of the process. Process. I don't want you to feel like you have to keep your heart rate up super high the entire workout. That's actually not as effective. We want the highs and lows, we want the recovery, we want the zones. All right, so next one we're going into, we're going to start with a goblet squat. So again, I'm going to go with my kettlebell, but you can do a dumbbell. So goblet squat, we're going to sit low. That's your back to basics. Then if you want, we're going to side step into a Plie. So you're coming in and out. I may move my weight down for that. Totally up to you. Then we're gonna drop our weight. Yes, you heard me. And we're gonna do a little transverse pulse. So you're opening up on the diagonal. If that's not right for you, just pulse one side and then pulse the other. We got 15, 15. One heavy weight dumbbell or kettle bell goblet squat to start. Let's get low. Here we go. Sit low, drive it up. Super simple. Nothing fancy about this. If you want to take it to just a body weight squat, that works, too. My toes are out, my knees are out just a bit. Just for what's comfortable. Then when we get to the plie and the transverse, we're going to make that a little more deliberate, but find what feels good for you and your body. And it might be no weight or it might be your weight down here. Three, two, step it out to the side. Here we go. Step out. Squeeze that, those inner thighs in. Step low. And up. I know. Boom. Here we go. If this is better for you, Maybe it is, maybe it isn't. But you can keep it low. Remember, we're going to drop the weight for our shred round, which is some transverse pulses. 5, 4, 3, 2, 1. Drop it down to the side. Pulse out forward. Now, this is intentional to get those hips and knee joints working. But if that doesn't feel good for you, just take it side in, side in. 3, 2, 1. Other side burn. Yes, you can. I know, yes. 5, 4, 3, 2. Shred. Shake it out. Nope, nope, that's not what we want. All right, team, let's get some upper body. So back to our dumbbells. I'm gonna go a little lighter, and here's why. We're starting with just your basic bicep curl, right? Then we're going to do a curl into a press. Our shred round is going to add some power. It's a clean into a press. All right, so watch me with each three of those while you gather your medium to heavy weights. We got a regular curl here. We've got a curl into a press. You know, I love this combo. And then we've got a clean into a press with some power. Totally optional. You do. Let's start with our curl. Here we go. And in. Yes. And breathe. This is a fun round because this circuit, because we didn't have right side, left side with our lower body. We have a core coming up. And then it's followed by another push exercise for Our lower body or for our upper body, right? Yes. Breathe. Here we go. Let's add that press. So curl, press, in and down. Right here. Curl, press. And here, if you want, you can always just do one at a time. Maybe that's a better option for you. And here, up and breathe. All right, team, you can keep just that or add your power right here. Clean press. I like to keep the hammer grip. So palms in. This is our shred. Right? Instead of doing a bunch of pulses, let's just take it here. Yes, you can. And here. Boom. 10 seconds. Keep that core engaged. Yes, you can. Breathe. Oh, last one. And relax. Set those down, team. Little stretch back. All right, doing good on time. Maybe we'll add that last up upper to our last round. That could be good. All right, let's take it down for some core. Here's what we got, team. We got our plank pull through series, so I want one heavy weight if you got it. We're gonna pull through. We're gonna pull through. That's our first. We're gonna get a little stretch in between every 30 seconds. Okay? So it's not a full 90 seconds on your hands. You get a little break. You can also do all of this from your knees here or knees here or any variation in between. Then we're gonna do a little knee cross. Then we're gonna put them together. Pull through, knee cross. Pull through, knee cross. All right, we got 30, 30 and 30, but a quick five second stretch. Child's pose. Rest your wrist in between. Join me for the plank. Pull through core engage. Strong high plank. Let's do it. Now, as you pull through, I want you to think about that plank row that we do where you're gonna keep everything lifted. Yes, Right here. And breathe. Ha. And making sure that you're not twisting a ton like this. All right, you're gonna move a little bit in that torso and that's okay. That gets those obliques, but not so much that you're feeling loosey goosey. Stay tight. In three, two, one. All right, everybody stretch it back on your knees. Rest those wrists. Come back up, knees and toes, and we're going to take you to that knee cross in 3, 2, 1. Just take them across. It does not have to be a mountain climber. It can be, but I want you to focus on staying lifted in the core and bringing those knees across. You can either tap it down like I'm doing or keep your foot off the ground. What I don't want is for you to take it to that climber and then just be again. Not solid and strong in that core. Keep everything lifted right. For three, two, one. Stretch it back. Rest your wrist again, guys. Roll through. All right, we'll put them together. We pull through on one side, we cross the knee on the other. We pull through and we cross. Last 30 seconds for this plank. 3, 2, 2, 1. Pull through, knee cross. Pull through, knee cross. Yes, you can. And here. Boom. And here. Here. And breathe. Ah. 10 seconds here. Pull. Take it across. Yes. 3, 2, 1. Stretch it back. Team. Roll those wrists. All right, let's keep that extra upper body here just so we can keep an eye on our time. I promised you short, so one more upper. I know. Let's take it with a regular chest press on our back. Then we're going to add a little triceps. Then we're going to add over and up. So I want you to go medium to heavy. And watch me here. Go ahead and join me here. Regular press, you can probably go heavy on that. Then we're going press tournament into tries and turn them back down. Then our over and up is here. We're just over and down. So we're going to keep them close together. It's a little bit of a punch pullover and a little bit of triceps. Otherwise, just keep your press you do you. Here we go. Up and down. So you can probably, if you're like me, I'm using my tens because I know this is a longer circuit muscle endurance. Right. But I know I could use those 15s or heavier for a regular press. But if you need to switch down or up. Totally up to you. Keeping that core engaged. It should feel nice and tight after all those planks. Yes. Breathe. And here. Yes, team. All right, we're gonna bring them up and in and add some triceps if you want. So tournament at the top. Triceps up and take them down. There's that burn here. Here. You know, I love this combo for upper body, too, right? Especially in these shorter workouts where we're trying to get some things together. That curl in, that press, that pressing, those tries here to here. Yes, you can. Up burn. Yes. Three, two. All right, hold them here so you're coming down. Elbows in, weights close together. Take it over, pull them up and in. So a little bit of push, pull, push, and pull, pull. But we get lots of upper body. Keep that core engaged. If that feels weird to you, just pick your regular press or tries. And here, almost like a little half circle, right? Five, four, three, two, burn. Oh. Upper body Come up onto your feet, team. I think we got time for one more. More swing. Why not? Oh. Arms. Bring it up. All right, back to your swing or your deadlift. Remember, if the deadlift is a better option for you dumbbells or kettlebells, keep it there. Triceps. Yes. Or take it to the swing, just like we did before. Here we go. Team, guess what? Your very last circuit is a bonus circuit. It's going to be quick, so get excited. All right, team, so take it here. Over here. We're gonna power up. Let it drop. Up, let it drop. Let's get it done. In 3, 2, 1. Power. Let it drop. Yes, you can drive it up and in. Breathe, huh? All the way through. Lock it out at the top. Let it drop. Lock, drop, lock, drop, power. Five, four, three, two, one. And relax. Oh, man. Team, stretch it out. Stretch it out. So here's what we got, team. Ah up. We're gonna put a few things together in a bonus round. Instead of a full bonus move, there's that heart rate. Grab some water if you need it really quick. Instead of a full bonus move, we got a bonus round. All right? Almost everything we just did is in this bonus round. So get excited. Let's do one heavy kettlebell, and here's what we got. We got your push, lunge, into a row. Only 30 seconds. Push, row. Out of it and out of it. All right, that's all we got. And then little tap in again with the row. Tap in and row. So two rounds of 30. Right side, left side. So the row that we did, the hinge, the push, all together. Then we're going to take it with our goblet, squat, curl, and press all together. That's your round one. And then we're gonna do little pulses with both. Pulse, pulse. And then pulse with the press. I'm going to talk you through it. Don't worry. Then we got our plank pull through, but we're gonna add a little spin to get that upper body as well, all right? I know that sounds confusing, but don't worry, guys. I'm going to talk you through it. One heavy dumbbell or kettlebell push, lunge, row, and then tap in row right side. Two rounds of 30 is all we need. So get set. That's not right for you. You can just do a hinge 30 and 30 with the row, with the lunge or the tap in. 3, 2, 1. Forward row, push out of it. Forward row, push out of it. So I maintain that this is a totally new exercise because it's Compound now, right? And so of your back to basics, so we can still call this workout. No, repeat, right? Lean into it. Push, lunge, row, Boom. I know if you got something heavy like me, you're feeling it, and I know you're going heavy. Here we go. So lean into it. Tap in and row. Tap in, burn. This is your shred round. Tap in, row in. Boom. If it starts to feel like too much, just pick one. Just your row or just your tap. And you're staying low the whole time. Should be driving up that heart rate. My arms are feeling it. In and up. Last one. Boom. All right, team, team. Other side. We got one minute forward push. Lunge and row. Tap in and row. Then we got two more things. It's gonna go quick. Let's get it done. 3, 2, 1. Push. Row, push out of it so it's a little hinge. Row and push. You're still trying to get low, but remember, that back leg doesn't really have to move. It's a stabilizing position for this front leg. Notice how you're getting quads, hamstrings, glutes, all of that lower body breathe. Get ready for that tap in right here. Here we go. Tap in and row. Tap in. If you need a little balance here, tap in, burn, shred round, bonus round. I know. Keep that chest low, especially as you get tired. Right here. Get some power with it. Breathe. Yes. 5, 4, 3, 2, 1. And relax. All right, team, let's go medium dumbbells. All right, Goblet, squat, curl, press. And then we're gonna get it with some pulses for a little burn. All right, we're not gonna do the clean. We're gonna take it right here. Here we go. So goblet, squat, curl, press. Yes, you can get low. Come up, curl, press. Everything low, everything high. If you need more of a breather. I know we're rushing through this bonus this round, but go ahead and get it down. Up, down, up, up. All right, team, hold it down. We're gonna pulse for two. Pulse for two. Pulse and up. We're gonna start with just pulsing into the curl. Then we're gonna pulse with the press. Yes, you can. And here. Here we go. Pulse, pulse, pulse. Low to high. Three, two, one. Burn. All right, team, last one. Good news. One round of 30 seconds. Here's what we got to get that plank pull through and to get our bicycle together, we're going here. Run it for four. Instead of just your knee cross, we're gonna run for 4. 30 seconds. You can do it. Standing if you want. This is it, team. Finish out this bonus circuit with a lot of core knees or toes. In 3, 2, 1. Pull it through. 4, 3, 2, 1. Pull It Through. So this one, you can think of a as more of a climber because it's a whole shred round by itself. Still stay lifted. Even though we're tired, really think about keeping that core in tight reach and pull through. Yes. Two, one. Stretch it back. Yes. Team, you have to let me know in the comments if you prefer a bonus circuit like we sometimes do, especially with these workouts where we only have like two circuits because everything has multiple rounds within one set, right? Reach that arm under, get a little stretch. Or do you like our 1 minute bonus move that we often do? I suspect the answer is both or neither. Maybe the answer is neither. But I know that sometimes when it feels like our circuits go quick, it's nice to have a bonus circuit because we know they're going to be short sets and we know it's in a circuit format versus just one move going all out. Go ahead and come back onto your feet, people, and pedal right here. Slowly. Take your time coming up. We're going to keep this stretch pretty short because we're getting you out of here, but make sure that you get more of a stretch on your own. Stretch it here, team. Yes. And other side, right here. Reach. Make sure you leave me a comment. I want to hear how you felt during this workout. Hopefully a little bit of tiredness, a little bit of fatigue, some muscle burn, but lots of energy, lots of good vibes, feel good, hormones going on right now inside our body. Stretch your back right here. Leave me a comment. Leave me a like. Don't forget to subscribe to the YouTube channel if you haven't already. Make sure that you're on my mailing list so you don't miss a beat. Get your free workout calendars and links and always know what's going on. Follow me in all the places and of course join us in the Body Fit by Amy app in the Body Fit Athletic Club. I would love to hear from you. One big deep breath in and out. You did it. That was your total body shred with weights workout. Great job, everybody.