Description
💪 31-Min Full Body Core Burn with Weights | Strength + Core | BodyFit By Amy
This 31-minute full body core burn workout hits your entire body — legs, glutes, back, chest, shoulders, biceps, triceps, and core — with a special focus on keeping your core working through every single move. Built in progressive 30-second intervals that start back-to-basics and layer on press, knee drive, twist, or cardio variations so the burn keeps building throughout!
Grab your dumbbells and kettlebells — go heavy when you can! Modifications offered throughout — work to your level!
✅ Full body with core focus — everything works together
✅ Progressive 30-sec intervals — each exercise builds on the last
✅ Lower body, upper body & core in every circuit
✅ Offset squats, plank rows, swings, lunges, presses & more
✅ Metabolic conditioning built in — expect that heart rate to climb
✅ No repeat workout — new exercise every round
✅ Bonus kettlebell swing finisher
➡️ WORKOUT STRUCTURE
Circuit 1 — Squat, Row & Swing Series:
Offset Squat — Right (30 sec) → Offset Squat + Press — Right (30 sec) → Offset Squat + Press + Knee — Right (30 sec) → Knee Drive Finisher — Right (30 sec)
Offset Squat — Left (30 sec) → Offset Squat + Press — Left (30 sec) → Offset Squat + Press + Knee — Left (30 sec) → Knee Drive Finisher — Left (30 sec)
Plank Row (30 sec) → Plank Knee Tap (30 sec) → Single-Arm Row + Knee Cross — Right (30 sec) → Left (30 sec)
Deadlift (40 sec) → Kettlebell Swing (30 sec)
Circuit 2 — Lunge, Press & Core Series:
Reverse Lunge — Right (30 sec) → Lunge + Cross Curl — Right (30 sec) → Lunge + Double Curl + Twist — Right (30 sec) → Curtsy Handoff Finisher — Right (30 sec)
Overhead Tricep Extension (30 sec) → Tricep Extension Pulse (30 sec) → Tricep Extension + Knee Drive (30 sec)
Reverse Lunge — Left (30 sec) → Lunge + Cross Curl — Left (30 sec) → Lunge + Double Curl + Twist — Left (30 sec) → Curtsy Handoff Finisher — Left (30 sec)
Chest Press (30 sec) → Tempo Press + Toe Tap (30 sec) → Single-Side Press + Toe Tap (30 sec) → Bicycle (30 sec)
Kettlebell Swing (30 sec)
➡️ TIMESTAMPS
0:00 Intro
0:27 Warm Up
3:47 Circuit 1 — Squat, Row & Swing Series
17:09 Circuit 2 — Lunge, Press & Core Series
31:05 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.
#FullBodyWorkout #CoreWorkout #DumbbellWorkout #KettlebellWorkout #BodyFitByAmy