16: 🔥 Full Body Strength Ladder Workout | Dumbbells & Kettlebells | BodyFit By Amy | 31 Mins

Are you looking for a quick, fun workout that only goes up to 4 reps? This workout is for you. Hey everybody, I'm Amy from BodyFit by Amy, and this is your full body strength ladder with weights workout. In this workout, we're going to use a mix of dumbbells, optional kettlebells and bench, and we will use a ladder format. So we are going up starting with 2 exercises, 1 rep at a time, all the way up to 4, and then back down. It's gonna move quickly, you are gonna feel the burn, and we will be done before you know it. And of course I'll give you options to work to your fitness level. Are you ready? Let's do it! Let's start just by getting our muscles warm. So you can start with a march, pump those arms. We're going to get the blood flowing, muscles warm through the entire body, get our body's core temperature up and ready to move. We'll go ahead and roll those shoulders. Start small, take them to the back. So we're going to get a little bit of movement prep mobility before we add the weights. I'll be working with a mix of dumbbells and kettlebells today. You can see how I have a mix behind me. Let's take them to the front, start small, and then make Bigger. You use whatever you have available to you. If you only have dumbbells, that's fine. If you want to keep it body weight, if you want to mix it up— let's cross those arms right here. Just go heavy if and when you can, and I will try to cue you throughout. Let's go ahead and add a little side lunge with this. So what's interesting about this workout, what makes it different, is that we are getting it done in a ladder format. So 2 exercises, sometimes they're going to be similar weights, sometimes I'll tell you you want to go with the weight that is appropriate for this exercise, usually the upper body, right? But it is the repetition. Let's take those arms up to a Y and then hinge to the back. It is the building that really gets that overload that gets our muscles working hard, not just one long circuit. Instead of that, we're doing a ladder. format. So what we've got is we have 2 exercises. Your first exercise, a squat and a press. We start with 1 rep of each, 1 rep of a squat followed by 1 rep of a press. Let's go ahead and take those arms right here, shoulders here. Then we take it up to 2, 2 squats, 2 presses, then 3, then 4. Then we bring it down, back down, 4, 3, 2, 1. So we're building over time, but everything gets a little rest in between, just enough So you can push through. All right, so no— let's roll those hips right here— no traditional intervals with times on that. Then when we finish all of that, won't take long, then we will get a finisher, a burner where we go one rep, one rep for 30 seconds straight. Let's tap it up right here. Tap back, reach those arms up. So we go up and down the ladder, up to 4 reps, down 4, 3, 2, 1. 4, 3, 2, 1. Then we have a finisher. We get a quick breather in between, 30 seconds where we really go for it. All right, go ahead and take it right here, world's greatest stretch. If you can get low, reach up, reach through, and up. So I think you'll like the format because then once we're done with it, we are done with it. We're not going to repeat circuits, we're just gonna do the ladder, do the finisher, and then be done. Switch your sides. So it does go quickly. It's more of a burner than it looks like, but you'll be done before you know it. Reach through. And of course, you can always take a break if you need to. I think it'll— you'll feel like it moves pretty quickly, but if you need to stop a rep or two short, that's okay too. Or adjust, or go to a lower weight. Go ahead and bring it back to that high plank. That's not right for you, on your knees to all fours right here. Sit back, big stretch. And then bring it back. Take it stretch, and then back to all fours or to the plank right here. So pretty straightforward once we get into it. I think you'll get the flow, but again, I think you'll like building, going up and down, and then finishing strong. Last one. Go ahead, walk those hands back and slowly make your way up. To a standing position. So again, I'll try to cue you on what weights you need in general. If it's something like a squat and a press, you want something that you can press with. You may be able to go a little heavier if it was just a squat on its own, but this workout we're going to build the overload not with weight— well, with weight, but with weight and volume over reps. All right, let's go ahead and cross it right here. So we're starting with a squat and a press. I'm gonna use a kettlebell for this so we can hold it in that goblet squat format just like this. Something again that you can press with that feels a little bit heavy, heavy enough. But we're gonna do the squat, then we're gonna do the press, then we're gonna keep going. If you want to use 2 dumbbells, 2 medium to lighter dumbbells, holding them right here, that works too. All right, so squat and press. We'll start with just 1 and 1, super simple. Weight in the center or racked at your shoulders. In 3, 2, 1, here we go. 1 squat, finish it. 1 press. 2 squats. What I like about this is they're their own exercise. We're just building as we go. We're doing one after the other. Let's go, 3. 3. 2, 1. Take it up. 3, 2, 1. Now we're up to 4. This is as high as we're gonna go. 4, 3. And at your own count, if you need to go slower than me or faster than me, as long as you have good form, that's all that matters. We're gonna keep that set of 4. Let's keep going. Get low. 4, 3, 2, 1. 4 again. 4. Keeping that core engaged. See how now we're starting to feel that fatigue? We got 3 down the ladder. 3, 2, 1. Take it up. 3, 2, 1. Down with 2. Here we go. 2, 1, 2. Last one right here. 1 and 1. And breathe. Not so bad, right? A little bit of heart rate, arms are burning a little bit. All right team, so now we are taking it 30 seconds. So I want you to think, was that a little bit heavy towards the end? Was it a little bit light? You can probably go a little heavier since this is a straight 1 and 1, and we're gonna think of it as more of a power move. So up, push press, down, push press. All right, so use the legs to get the power. Keep the same weight if it felt good for you, otherwise try to go heavier if you can. 30-second finisher, here we go. Down and up. I don't want you to skimp on your form, so still get low in the squat. Power down and up. Yes you can, team! Halfway there. Burn. Breathe. Like I said, I think you're gonna like this workout if you've never Done it before. 5 seconds. 2 and 1, and relax. Breathe, team. Yes, you can catch your breath. I know it feels like that should be a full circuit, but it's not. All right, this next round we are taking it— we're going to take it with A lunge and a row. So here's what we've got. You're gonna have one— you can have 2 weights or one. I'm gonna go with one, and it's gonna be on the inside. I'm gonna lunge, I'm gonna step it in, I'm gonna row, I'm gonna take it back. Lunge for 2, step it in for 2. When we put them together for our burner round, we're gonna take it down, up, down, Up. We're really going to get low and pull it. All right, so one heavy kettlebell or dumbbell, or if you have something lighter, keep it with 2. You're just going to do it on both sides. So we'll finish this leg, then the other, and then we will finish this leg, then do the burner, then get through to the other. All right, so go ahead and get set. Offset, so it's going to engage your core. Shoulders back, core engaged. Step back on those train tracks. Here we go. One lunge, hinge it, one row right here. Lunge for 2, hinge it, 2. Breathe. Stand back up. Lunge for 3, 3. And if you'd rather do a stationary lunge, keep it here, you can. Hinge. 3, 2, 1. Here we go, we're at the top. 4, kind of like a pyramid, right? 3, but it's a ladder. 2, 1. Step it in, hinge. 4, 3, 2. We're at the top. Check in with that core, make sure you're not being pulled. Here we go. 4 down. 4, 3. Sorry, I'm counting with you, but you can again go at your own pace. Take it for 4, row. 4, 3, back down. We got 3, 2, 1, here we go. Flat back for 2. 2, here we go. Last one. 1, in, hinge. Ha! Shake it out. All right team, I don't know if this is the best way to do this or not, but we're going to do it. We're gonna stay same leg, same arm. 30 seconds. This time we're gonna keep it stationary with our lunge instead of stepping in and out. We're keeping it here. So as we lunge, drop the chest, pull it up. You're pushing through the legs, pull with the upper body. 30 seconds only. Let's finish strong. It's going to get that heart rate up, then we'll get a little mobility before we get that other leg. I know. I feel it too. In 3, core engaged. I know, already feeling tired. 2, 1, here we go. Lunge and row, down, push. I actually really like it when we do it this way because I can really think— again, we're adding the power on those lightning rounds, so I can push through the legs to help pull with the arms. For our squat and press, it was push through the legs to push with the upper. Low to high, pull towards your hip right in the back. Oh, 5 seconds! Yes you can! 5, 4, 3, 2, 1. Oh man! Ah, shake out those arms and your back, right? I'm gonna take it to that other side. I know. Me too, me too, guys. And then do a little hamstring stretch right here. You don't have to get super high with it. All right, all that on the other side. I know anytime something is right and left— and spoiler, in a good way— this is the only time we're doing a right side, left side this whole workout. So this is the only time it's going to feel this long, but here we go. We're gonna lunge We're gonna row. 2, 2, up the ladder, down the ladder. Quick breather. Lightning finisher, here we go, guys. Fire finisher, I don't know what I called it. Same. Let's take it back again. The weight on one side forces you to stabilize with your core, so try to make sure you're not leaning. Really pull in here. In 3, 2, 1. 1 of each. Lunge, tap it in, and hinge. Row back up. We've got 2. 2, take it here, bring it up. 3, 2, 1. Hinge it. 3, 2, 1. We got 4. And however you want to set up for that single arm row, if that's what you're doing, cuz I know you may want to stagger it more than I'm doing. Take it here. 4, 3. Maybe you want to be here. 2, 1. Breathe. Check in with your core. 4 down. Here we go, down the ladder. 4, 3, 2, 1. Step it in. 4, 3, 2, 1. Right up. 3. Left leg, push out of the hip. Right arm, or mirroring me, whichever it is. 3, 2, 1, and up for 2. Here we go, breathe. Hinge, one more right here. One, step it in. One, and breathe. Oh, give your hands a little break. Right, there's that heart rate. Are you feeling that? I know I am. All right, 30 seconds lunge and row. We're gonna lunge low with the knees, but we're also going to drop into that hinge. Yes, you're going to feel it all the way through here, but also all the way through your back. 30-second finisher, let's get it done, team! In 3, stationary 2, 1. 30 seconds. Low, pull high. Keep that chest low, get low in the legs, drive out of that leg, and then pull strong. Use the power, bring it up. Yes, we are so close! 10 seconds. Breathe. 3, 2, 1. Oh man, you guys, shake it out. I think let's get a quick sip of water after that. Here we go, let's grab it here, y'all. Cheers! Woo! All right, let's take it down. We're going to call this circuit 2. We're going down on the mat, we're gonna get some triceps. So again, I want you to think of something that is challenging for the back of the arms. We're also going to be working the core, so let me give you a little preview before we Jump in. You can maybe be stretching those hamstrings. All right, legs get a break after this one. So our triceps is going to be here, we're going to shift them back, and it's going to be that tricep extension. All right, if you want to use one weight and go here, that works too. Here is what we've got. We're going to lower those legs, so you can either go down and up for both, or we can count this as one 1. Whatever feels best for you, but I want you to use your core to do it, not just swinging the legs. All right, if that doesn't feel right for you, you can do a little march in place of it or little toe taps. All right, so 1 tricep extension from the ground on your back if you can. Leg lower either together slow or down 1 at a time. Go ahead and bring those weights up if you can. 1. We're going to keep your feet at least in tabletop or up the whole time. Let's shift them back. Here we go, triceps for 1. Leg lower, down and up. Or 2 at a time. 2 right here, right here. Down and down. We've got 3. 3. Nice and strong, slow and controlled. Again, if you're doing one leg, one— it's like a little scissors, but we're getting right side and left side. Now I've got 4. Here we go, 4, and up, 3. 2, lower them down. 4. And if you need to bring those weights down in between, I know sometimes we get a little nervous holding them above. Understandable. In fact, everybody bring them down right here before we take it down with 4. I don't want anybody to feel shaky holding those weights right there, so if you need to bring them down in between, you can. Otherwise, let's So bring them back up. Here we go. 4, burn. 3, 2. We got 4. 4, 3. Leg lower or scissors, up to you. 2. For 3, here we go. 3, bend those knees. If you need a little break, remember you can tap. 2, we're so close. Bring them up. 2, burn! It's harder on these smaller muscles, right? Yes, last one, last one, and relax. Relax. Stretch those arms over your head, team. All right, we're going to get that 30-second burner. I know we're feeling it. Listen, I get it, but let's go for it. All right, so here we go. Shake them out. All right, so we're going to take it with these. Now I still want you to make them separate. One and one, one And 1. If you're really feeling spicy about it, you can take it nice and slow for 2, but it's going to be a little more controlled if you go 1 at a time. We've got 30 seconds, finish strong team, then we're back up on our feet. Arms get a break. 3, 2, 1, triceps down. If you're feeling spicy, down together and up. You do you, one at a time or together. You might feel like you have better form together because they're going to work against each other as those legs go down, as those weights go down. You really have to stabilize with that deep core. Let's finish it out, team! One more. Yes, and relax. Big stretch. I know, who knew the mat would be the hardest? I probably could have told you because smaller muscles, right? Up onto your feet, team. All right, let's go back to those bigger muscles. Here's what we got. This is its own set. This is not a ladder. We're gonna do our deadlift with dumbbells. We're gonna do our swing, either kettlebell or dumbbell. So we're gonna go 30 seconds and 30 30 seconds together. Arms are feeling it. So with your deadlift, 2 heavy weights if you got them, keep them close to the front of the legs, push the hips to the back, and then bring it up. All right, let's go heavy with it. Our arms are tired, our abs are tired. Let's get back to those legs. 30 seconds, here we go. Stand up straight. Take your feet a little wider if you need a little more stability. Push them to the back. Stand up straight. Here we go. Down and up. Down here to here and up. Last one and relax. Super strong muscles. In the back of the legs. All right, this time if you can go heavy, go heavy. I'm gonna go with my 35. If you've never done a swing before, you can just do one more round of that deadlift. Otherwise, we're gonna power it up and let it drop. Let's go ahead and get it done, team. Catch your breath in 3, 2, 1. Power dumbbell or kettlebell. You're gonna power it up with the back of the legs. Use your breath, lock it out, then let it drop. Chest follows. We're locking out everything at the top— knees, hips, glutes, core— and then let it follow, but keep the chest open, shoulders packed. Here we go. 5, Seconds. 4, 3, 2, 1. Swing and relax. Pedal your feet. Quick sip of water again if you need it. We're on to circuit 3. All right team, so dumbbells or kettlebells, we're going to take it side lunge. But we're going to take it a little side lunge shift. So instead of stepping out and into it, we're going to shift and shift, then we're going to go bicep curl. So that's 1, 2, 2. So this one's going to feel long because we have a right side and a left side, but we're putting them all together. All right, we're not splitting them up. So something that you can comfortably do a bicep curl with Maybe on the lighter end of that for you. We're gonna shift our weight, we're gonna curl in the center. Are we ready? Shoulders back, core engaged. Here we go. So shift your weight, side lunge right, side lunge left, biceps. Super simple. We got 2, 2 on the right, right here, 2 on the left. 2 on the right, 2 on the left. 2 curls. Here we go. 3. I like to sometimes rest my top weight here. Switch it. 3. Then you can get a little lower. 2. 3, 2. We got 4. Here we go. 4. Little pulse. 3, 2. Yes, other side. You can keep them here, drive the hips to the back. Don't cheat the range of motion. 4 right here. 4, 3, 2. Keep them with the 4. Here we go to the side. 4. 3, 3, 2, 1. Right here. 4, 3, 2. Take it up. 4. Yes! Down to 3. 3, 2, 1. I know it feels a little tedious. 3, we got 2. 2 and 1, 2 and 1, 2 and 1, 1 and 1. And relax. All right team, set those weights down if you need to. 30-second lightning round. Here's what we've got. We are going to keep it low curl, low curl. So I want you to shift your weights, bring your weights in the center. You can also do that with one weight or kettlebell. Here to here, here to here. So one and then the other, whatever you got. Hang with me. For 30 seconds, keeping the shoulders back even though we're going to hinge a little bit. Shoulders pulled back. In 3, 2, 1. Stay low with it. Shift your weight into the hip. Yes you can! I know, outer side of the hips and glutes. It's a little hinge and a squat motion, so we're getting it all in. That's a side lunge. We're shifting our weight. Hammer curl right here. 3, 2, 1, and relax. Shake it out, team. Meet me down on the mat. We are so close with this workout. Whoo! Breathe. Take it down to the mat. We are gonna get just a lying press along with just a little bicycle. So it's gonna look like this: press, bicycle. All right, we're going with that same ladder format. This is our last regular set of things in this ladder format. Let's bring them up. If you want to, you can keep them down and you can just do a march instead. Let's go up the ladder. Here we go, team. Press, 1 and 2. And if you'd rather, you can hold them up if that feels better for where you are. You can find out which is more challenging. 3, 2, up if you can like our tris. 3, 2. Yes, we got 4. 4, push away through your body, deep core, arms and abs. 4, bicycle. 3, 2, back down to 4. Keep it going. If at any point you need a break Just take a break or just do one or the other. This is why we love this. Again, how many of you thought we're just going to 4 reps, I'm not really gonna feel that? And then we get to this point and we do, right? 3, 2, 1, boom! 3, whatever feels safest for Holding those weights up or down. 2 and 1, 2 and 1. 1, 1, 1 and 1. Relax them down, team. Big stretch. We got to get that 30-second lightning round. You do you. Maybe you want to keep them close, maybe you want to just do a march, maybe you want to just do the bicycle. That works too. But let's finish it out for that 30-second burn. 3, 2, 1. I know we didn't get quite the break that we normally get in between because we got to finish this workout, team. Let's just get it done. Strong arms and abs, lower body finisher— or bonus, I should say. It's gonna be quick. I'm gonna go ahead and tell you so you can get excited that it's just a swing. Or a deadlift. Nothing crazy like this because our arms are tired, our abs are tired. 3, 2, 1. Oh man, ha! Stretch that back. Meet me up on your feet. I know, let's finish it out, guys. I'm committed to a 30-minute workout, so let's get it done. 30 seconds. Let's finish this with a swing. This is your bonus. We got just enough time for a bonus move. Let's finish it strong. Ha! Here we go, 30 seconds to close it out. Swing or deadlift. 3, 2, 1, power! No ladder here. Yes, you can! I know, I'm tired too. I'm feeling it, guys. You're like, there's our time, Amy, there's our clock. Finish it out, 10 seconds to go. You can hang with me for 10 more. No, now it's 5, 4, 3, 2, 1. Swing and Relax. Oh man, you guys, kind of fun, right? Those ladders. Hang out here. You can either have your hands on the kettlebell, the floor, your legs. Just get a little stretch through the back of the legs. I know, I feel it. Slowly bring it up. Take those arms up and over. We're going to keep this cool down Down and stretch really short so I can get you out of here, but please promise me that you're going to get more on your own. Stretch out those shoulders. I know we're feeling it after all those presses. Stretch out your back, your legs. Grab behind if you can to open that up, or just reach behind. Leave me a comment, leave me a like. Don't forget to subscribe, spread the word. Join us in the BodyFit Athletic Club if you can. And come back for more. Thank you for working so hard with me today. Let's get one big deep breath in and out. You did it! That was your full body strength ladder workout. Great job, everybody!