Description
🔥 Full Body No Repeat Strength Workout with Weights | BodyFit By Amy | 30 Mins
This full-body no-repeat strength workout keeps your brain and body engaged — every single exercise is different! Three quick circuits cover strength, cardio, and mobility using a mix of dumbbells and kettlebells. Back-to-basics singles alternate with combo metcon moves so you hit every major movement pattern (squat, hinge, lunge, push, pull, rotation) without ever repeating an exercise.
Grab your dumbbells, an optional kettlebell or two, and an optional bench. Modifications offered throughout — you do you!
✅ Full body strength, cardio & mobility in one workout
✅ NO REPEAT — every exercise is different
✅ 3 quick circuits with a bonus kettlebell swing finisher
✅ Mix of back-to-basics singles + combo metcon moves
✅ Every major movement pattern covered
✅ Dumbbells + optional kettlebell + optional bench
✅ Balance & core work built into the workout
✅ Designed for perimenopause, menopause & beyond — great for everyone
➡️ WORKOUT STRUCTURE
Circuit 1 — Side Lunge, Curl & Row:
Side Lunge — Right (heavy dumbbells)
Side Lunge — Left
Hammer Curl + Squat + Press (medium)
Single-Arm Row + Balance Leg Lift — Right (heavy DB or KB)
Single-Arm Row + Balance Leg Lift — Left
Elbow Plank with Knee Drop / Twist
Circuit 2 — Step-Up, Press & Deadlift:
Step-Up or Reverse Lunge — Right (heavy)
Step-Up or Reverse Lunge — Left
Shoulder Press + Knee Twist
Overhead Tricep Extension + Hip Bridge
Scissor Bicycle (core)
Deadlift (40 sec, heavy)
Kettlebell Swing (30 sec)
Circuit 3 — Curtsy, Fly & PA Squat:
Curtsy Lunge with Pulse — Right (heavy)
Curtsy Lunge with Pulse — Left
Reverse Fly + Bicep Curl (medium/light)
PA Squat with Heel Lifts
Chest Fly + Overhead Tricep Extension
Double Leg Stretch (core)
Bonus Finisher — Kettlebell Swing (30 sec) — or Deadlift if the swing isn't for you
➡️ TIMESTAMPS
0:00 Intro
0:45 Warm Up
3:00 Circuit 1 — Side Lunge, Curl & Row
8:00 Water Break
8:30 Circuit 2 — Step-Up, Press & Deadlift
14:00 Water Break
14:30 Circuit 3 — Curtsy, Fly & PA Squat
20:00 Bonus Finisher — Kettlebell Swing
20:30 Cool Down & Stretch
➡️ MORE WORKOUTS YOU'LL LOVE
🔥 Extra Warm-Up: https://youtu.be/ZUDCMPzl738
❄️ Extended Cool Down: https://youtu.be/lQZQC1M4l1E
🧘 Deep Stretching: https://youtu.be/olB1GjAJ4eI
🍏 Join the BodyFit Athletic Club (BAC) for motivation, accountability, nutrition guidance & direct support from Amy: https://bit.ly/3Wcj27C
🗓 Get FREE workout plans + a monthly calendar delivered to your inbox: https://bit.ly/3MOgwPS
🛍️ GEAR & DISCOUNTS
🔹 Dumbbells & Kettlebells → https://frenchfitness.pxf.io/19XJ6D | Code: BODYFITBYAMY (5% off)
🔹 TRX → https://bit.ly/3MR86sB | Code: BODYFITBYAMY (15% off)
🔹 Gorilla Mats → https://gorillamats.com?aff=36 | Code: AMY10 (10% off)
🔹 Hope Fitness Gear → https://bit.ly/3VciosH | Code: BODYFIT20 (20% off)
🔹 Amazon Storefront → https://www.amazon.com/shop/bodyfitbyamy
📱 Follow Along:
🌐 Website: https://www.bodyfitbyamy.com
📸 Instagram: https://www.instagram.com/bodyfitbyamy
👍 Facebook: https://www.facebook.com/bodyfitbyamy
💬 FREE Facebook Community: https://www.facebook.com/groups/showupandkeepmoving
Thanks for showing up today — great job, everybody! 💪
— Amy
⚠️ DISCLAIMER: Consult your physician before beginning any exercise program. Stop immediately if you feel faint, dizzy, or experience discomfort. You participate at your own risk.
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