01: Total Body Pump Workout with Weights | 30 Min Dumbbell & Optional Kettlebell Routine

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your total body pump with weights workout. This is a full body workout working in 30 second intervals using dumbbells and optional kettlebells. If you don't have both, just use what you've got. Of course, I will give you options to work to your fitness level. Are you ready? Let's do it. Let's start. Just by moving our bodies, you can march. Pump those arms. We're just going to get the blood flowing, get the energy up, get our body's core temperature, get ready to move. We're going to roll those shoulders. We're going to keep this workout pretty short, so we will keep the warm up short. Of course, if you need more of a warm up or more movement prep or mobility work before we get started, please get it on your own. Let's take those arms up nice into an eye and then drive the hips to the back so we get that full body stretch and mobility. You're trying to bring those hands and shoulders back without arching your back. Trying to get that mobility through the should and then also again drive the hips to the back. You can see behind me I have a few sets of dumbbells, my 10, 15 and 20 pound dumbbells. Let's take our arms out to a nice big T and open up the hips into a side lunge. And then I have two kettlebells in my 26 and my 35 pound kettlebell. If you don't have kettlebells, don't worry about it. You can just use dumbbells or whatever weights you have. Can even just keep it body weight for this whole workout. Let's just shift our weight side to side. We' available to you and with options. One more right here. Take those arms into a nice big Y and then knees out. Sit low in a squat, just as low as is comfortable for you to open up the hips, stretch through the back. So I'm going to give you lots of different options and I'm going to encourage you to be where you are today. This workout is going to build in 30 second intervals, take it flat back down and round it up. So what's nice about that is you can always stick back to basics if you want. If you want that option to add on, you can. We're gonna keep it lower body, upper body and core today, but again we'll have an option to add it on. Roll those shoulders right through here. I always say be where you are today in your journey and just how you're Feeling today. Walk those feet in. Little tap back, reach forward. This is your workout. You do you. All right, team, so we're gonna hold this lunge right through here. You can hold it here if you can drop it all the way down, reach that arm up and reach through. Our goal is to get our bodies moving today, get our muscles working, getting stronger, build that endurance, and feel better when we end this workout than when we started. Let's take it other side. So again, you can just hold it here, press that heel down, take it down to here, reach it up, and if you want, reach through. So working in 30 second intervals. And like I said, everything builds. So we'll start with one exercise. Then we'll add a second exercise, again in the same muscle group. So nothing too crazy. Go ahead and meet me down on the mat. You can either meet me on all fours or you can meet me in that high plank. Whatever feels best for you. Little forward and back. And then we'll do a little child's pose. Sit back, stretch the arms, and then come up to all fours or come up to that high plank to get the core warmed up. And then also stretch through the shoulders. So 30 seconds of one exercise. Then we add the second one on for another 30. Keep it pretty short. And then we'll finish with the last exercise. So it's kind of like you're adding one and then you're taking one away a little bit like our pyramid. Walk your hands back, come up halfway, Take your time. Feel that nice, good stretch, and then slowly roll it up. So hopefully that doesn't sound confusing. It's not gonna be, I promise. Let's tap it out and reach. But we're just starting slow, adding on, taking away, for instance, your first exercise, a squat, A squat into a side lunge and then a side lunge. All right, so it's all gonna make sense once we get there. I'll give you some options to as we go and you do you. Let's bring those knees up. All right, so our first exercise is exactly that. Just like we said, we're gonna have a right side and a left side. And then don't worry, you will get a break from your lower body. After that, we'll go into upper body and then finish with some core. So your first exercise, one heavy weight. I'm gonna go with my medium kettlebell. And we're going to start with a goblet squat. So your goblet squat is here. Then when we take it to the side, we're gonna go squat. You can drop that weight down, Step into a side lunge. You can bring that weight back up, or you can keep it down or up the entire time. Then we'll finish with just your side lunge. All right, so starting with that squat, weight can be high or low. Let's do it. Here we go. Only 30 seconds. Sitting low, dropping the hips. And of course, if you need to modify the squat, you can just keep it a little higher or just take it in. A little tap out. That works too. It's gonna get that heart rate up. If it starts to feel like too much with the weight, you can just take the weight out and just keep it. Body weight right here. Breathe. Yes. All right, here we go. Drop it down. Side lunge, side. Step it in, squat. Step it out. Same side. Because we'll get that other side in a minute. We'll get something in between. Don't worry. Breathe right here. And again. If you want to do that little clean in between, if you're familiar with this, you bring the weight down clean. One more. All right, just your side lunge. Here we go. To the side. Finish out those 30 seconds. To the side. Yes, you can breathe right here. Take it down, take it up. Yes. Five seconds. Ah. Last one. Breathe. All right, we're gonna come back to that. Will give your legs a break in between and your heart rate of break. Right, so we took it all on that side. Next time, we'll go to that side in between, we're gonna do a bicep curl, one or two dumbbells or one kettlebell. Then we'll add a curl into a press. Then we'll take it with just your press. All right, so you get the drill here. Right? Let's take it here. Catch your breath. Three, two, one. We're coming up. Just your biceps, right? So your legs get a break. Think about that core staying engaged. And if you don't have a kettlebell, that's okay. Two dumbbells or one dumbbell right here. Holding on either side will work just as well. All right, we just want to keep it in the biceps. We're going to add the overhead press in a minute, if that's right for you. If you want to keep it simple, just keep the curl. One more. All right, let's put them together. So we get the curl, we get the press down and down. Right here. Slow and controlled. Again. Dumbbells or kettlebells. If you start to feel like you're arching that back, put one foot back here to here. Yes, you can. Five seconds. Then we're taking the biceps out. Ready? Here we go. Just depress and you can go straight up or you can do it a little bit of a diagonal. It's up to you again. If you're feeling that back, you take it here. If you have two dumbbells, you're just gonna go straight up here. Or you can take it to that traditional press, but either way, up and down, overhead press. So we're getting upper body pull with our curl. Now we're getting upper body push with that press. 5, 4, 3, 2, 1. Woo. That one got me. Stretch that out. Yes, team. All right, don't worry. We got another upper and core coming. But before we get that, there's that breath right now. Now we're going to take it to a squat again. Here or here? Squat into side lunge. Just your side lunge. So let's finish it out right there. Here we go. In three, into. In one. Here we go. Drop it down. If you want to mix this up a little, you can turn your toes out at least for that first round. You may want to be back into that regular squat for round two. But this just gives you a little bit of a different angle. But when we add the lunge, we'll take them back forward and again. Weight can be up here if your arms need a break, as they might. Right, then we'll take it down and up. Yes. All right, let's take it regular squat. Drop it low inside lunge. Maybe you want to keep the weight down. Maybe I'll keep it down this whole time. Squat and side lunge. Yes. Breathe. And here. Boom. Right here. Down and up. All right, just your side lunge. Here we go. 30 seconds to the side. One dumbbell or two or one kettlebell. Two hands or one hand. I know. Heart rate's up. We're feeling it. Breathe up. Last one, right here. Three. All right, one more to finish out this circuit. This one we are going to combine upper body and core. I want one heavy dumbbell. You could do a kettlebell too if you want a dumbbell. Or two dumbbells might be a better option. We're gonna come down to the knees. Now, if you don't want to be on the knees, you can do this up top where you're just going to do a row and then a little tap back if you can. We're going to start on our knees. Here's what we got, team. We're gonna row from the ground. I actually really like this because it helps us keep our back in place. Then we're gonna walk it back. We're gonna rope in the plank. You can also have your hands here. Then we're just gonna hold the plank. All right? So row, plank, row, plank. Just like we talked about. Catch your breath, team. First one, I want you to age your core, but we're focused on that upper body pull again. If you want to keep it up top the whole time, you can. Hips right above the knees, weights below the shoulders and elbows. Here we go. Pull towards the hip. Pull. Use this time to really focus on that upper back, mid back, all down the spine, squeezing in the shoulder blades, and again, keeping that core stability so we're not letting it drop here or here. We're stable in the middle. We got 10 seconds, then we're going to come to that plank. And again. You can keep two dumbbells or have one weight in the center, which is what I'm going to do. Here we go. So you're here. Take it up, Take it up. Yes, you can. I know. Pull for your back and keep the core engaged. Bring it up nice and strong. If you need to drop back down to the knees, that's okay, too. We're still getting the core working. Can we get one more? Now we're just holding a plank, so you decide. You can be here, you can be here, you can be on those knees wherever you need to be. Let's lift up in the center. Think about a little tuck of the pelvis, bringing the hips towards the rib cage, zipping up the core, lifting of that pelvic floor. And then I want you to really tighten out your quads, your glutes, your legs, your back. But make sure you're not holding your breath. Just everything is in. Nice and tight. Push away from the floor for three, two, one. Stretch it out. Yes, Team. Ho. That was that circuit. Before we close it out, we're gonna get a deadlift into a swing. So this is something I do in a lot of my full body workouts, especially if we're working with kettlebells. We're going to start with the deadlift. Two rounds of this one, but we get a break in between. Your deadlift is your prep, so we're driving those hips to the back, your hinge motion. Then, if you're comfortable with it, we're going to take it to the swing. Power up, let it drop either with a dumbbell or a heavy kettlebell. All right, Catch your breath. We're gonna go 30 seconds, but we will go one right into the other. We'll get a little stretch break in between. So grab those weights. Heavy weights if you got them. Shoulders back, feet hip, distance apart. 30 seconds. 3, 2, 1. Weights, stay close to the front of the body and stand up straight. Take it down and up here. And. Yes, team. So really just getting that stretch, but getting a feel for the movement. Obviously, it's more than a stretch. It's a strength exercise. But getting a feel for driving those hips to the back in the hinge. Last one, because this is our prep work for our swing. Yes. All right, one dumbbell or one kettlebell in the center. Now we're gonna swing. It looks like this. You're gonna prep it, drive it up. Use using the back of the legs. Let it drop, drive it up, lock it out at the top. Not going overhead and not rounding in the back. Let's do it. Then we get some water. I know this is a long first circuit, but don't worry. You're doing it. Here we go. Catch your breath. Three, two, one. Here we go. Prep it. Power it up. Let it drop, huh? There we go. Locking out at the top. Squeezing in the glutes and the hamstrings. Yes. You're locking out your knees, which I know we don't normally do, but that's what we're doing here. Breathe. We got five, four, three, two, one. Swing and relax. So we never want to stop that swing in midair. Hold it here, pedal it out. Yes, team. I know. I feel it too. Cheers, y'. All. Oh, I know. All right, taking it back. Two. Circuit, two. Dude, use this time to get that recovery. Remember, our goal is not, oh, we have to be moving the entire time. We want that recovery so we can go into this next round strong. I'm gonna keep it mostly dumbbells. Here's what we got, team. We are taking it to a regular lunge, so you can tap it back if you don't want to get down as low or a regular reverse lunge. Then we're gonna go reverse lunge into curtsy lunge, where we cross it over to the side. Then we'll finish with the curtsy lunge, just like we did with the first round. We'll get an upper body break in between, so remember which foot is forward. I'm going to go with these twenties. You do you. Shoulders back, core, engage. You're taking right foot forward, left foot back. In three, two, one. Remember, just a tap back works, too. We just want that front leg to take more of the work. Shoulders back, core, engage. Get low on it if you can, and drive it up Here we go. Up. It's gonna be a long one, but we're gonna get through it fast, I promise. Now, let's keep that, but let's add the curtsy. Here we go. Let's go. Curtsy it over. Cross behind, step up, take it back regular. Step up, cross behind. Remember, if at any point it feels like too much with the weights, drop the weights down. Just get the body weight right. Cross behind. So we're really getting inner and outer thighs. As we get into that curtsy, you push out of that hip, right? And squeeze up through the inners. All right, last one. Just your curtsy. Here we go. Cross it over, stand it up. It's only 30 seconds, which is now down to 20. So hang with me, because then your legs get a break. I know, but you're here. You showed up to move. You showed up to work hard. Hang with me for ten more seconds. Breathe. Ah. We got five, four, three, two, one. All right, team, set those weights to the side. Meet me down on the mat. So I want you to remember which leg was burning on that. Which one was in front. For me, it was my right. All right, because we gotta remember it for a second round. Medium to heavy weights. Here's what we got, team. Watch me chest fly. Then we go chest fly into triceps. Then we finish with just triceps. So I want you to watch the difference first while you're coming down to the mat. You can also do this on a bench. But watch me your fly. You go out like you're hugging a tree. Come in like you're hugging a tree. When we add the triceps, shift your shoulders back just a bit here to here. All right, join me here. Starting with the chest fly, then we add triceps. 3, 2, 1. Here we go. 30 seconds. Squeeze it in. Yes, you can. Going a little lighter because I already filmed another workout today. Upper body heavy, and I'm feeling it everywhere. So I'm listening to my body being where I am today. Right, Last three, two, one. We're gonna add the triceps, so shift them back. Triceps. Bend at the elbows, up straight out on the fly. So you're just shifting those shoulders and elbows back a little to get into place. You're not moving through the shoulders on the triceps. You just want to be a little bit closer to the shoulders as you go. Back of the arms, right? And then we are gonna take it to just those triceps. In three, two, triceps. Here we go. Bend at the elbows. Take Them up straight again. Shoulders are in place. If it starts to feel like too much, you can always take it to one weight. You can do a team. I know. Burn. And up. Breathe. Oh. Remembering that this is a no repeat workout other than right side, left side. We're only getting one full round of all of it together. Three, two, one, burn. Oh. Took your mind off those lunges, right? To really burn out those triceps. Done with those. Push that to the side. Team, join me for your other side of lunges. Let's get it done. Let's get it over with. All right, bringing it up. Feeling that. All right, other side. So for me, it's my left foot forward. Lunge, lunge and curtsy. Just your curtsy. Let's do it, team. We can get it done. All right. Then we're back down for some core. Let's finish it strong. Oh, yes. Lunge it. Other foot forward. Here we go. Drop it down. And remember, there's no prize for finishing. It's just a timed interval. So I don't care if you get two or if you get 20. 20 would probably be too much in 30 seconds. But it is quality over quantity. That's why we have these timed intervals, because everybody's going to be a little bit different. You may be slower because you're going a lot heavier than me. You may be slower because you're a beginner. Either way, your speed, your pace. Let's add the curtsy. Here we go. Cross it behind. Outer thighs. Squeeze up through inner, then back to regular. The curtsy is not right for you. Just keep the regular. Yes. Drive it up and out. I know. The good news is we are almost done with this workout. Up just your curtsy. Let's finish strong. Cross it behind. Stand up straight. Take your time. Good form. Get low. Push out of that hip. Inner, outer, also booty. Core and heart rate. Feel that heart rate getting up. This is why we love leg work. These are big, strong muscles that require a lot of energy to work, a lot of energy to maintain. That's what we want. That's our metabolism working harder. One more. Oh, man. Breathe. Set them down. Whoo. All right, team, we are back down to the mat. Here we go. Down on your back. Super simple. You can keep it to a march or you can do a toe tap. Watch me. Your toe tap is here. Next round, dead bug. Extend it out, extend it out. Last round, bicycle. So 30. 30. I want them all controlled. If you need to just do a march or a leg slide, that works too. You have Those options. All right, Tuck that pelvis. Zip up the core. Lift up the pelvic floor. Tabletop. Here we go. So on these toe taps, I want you to really focus on that deep core, right? Your knees are right above the hips. They're not too far in. What happens when you move your knees out just a little bit? Do you feel that core turn on? So tilt the pelvis, Use the core to lower, and lift. Right? I know. We're gonna go ahead and move those arms straight up. And you can either just keep this toe tap or extend it out right here. Opposite arm, opposite leg. Close the core, Right? Slow and controlled. How slow can you do this? Dead bug? I know it's tempting just to go out and in, right? But to really feel. Feel the core doing the work. Slow, slow, slow. Out. Slow, slow, slow. In. Breathe. Yes. Team, we're getting ready to finish with that bicycle. Core on fire. Ah, yes. Hands behind the head. Here we go. Slow bicycle. This is hard to do after those lunges. I know, because we feel those hip flexors at the top. But hang with me. Controlled core movement over everything else, right? Oh, burn in the center. I know. Breathe. 5, 4, 3, 2, 1. Relax. Hug the knees up. Up onto your feet, team, you can stretch out those legs if you want. We're gonna go back to our kettlebell swing. If the swing is not right for you, you just go back to the deadlift. But let's get some hinge. We got a lot of those quads, those glutes, a lot of upper body. Let's get it done. All right, team, we're gonna take it here. 30 seconds. Again. Swing. Lock it out. Let it drop. Catch your breath. That core is on fire. So use that to stabilize as you go down to connect as you come up. 30 seconds. Swing or deadlift. Let's get it done. In three, two, one. Power up. Let it drop. So you're locking straight out of the top, not arching the back up. Let it drop. 15 seconds to go. Here we go, team. Strong through the glutes, the hamstrings. Squeeze those armpits. You're not lifting with your arms, but you're tightening in that back. We got three, two, one. Swing and relax. Pedal your feet, team. I know. Catch your breath. Bring it in. All right, those are our two circuits. That's all we're getting done today. But I think we got time for a bonus move, right? Yes. All right, how about a little core and upper? Since we just got that lower? Here's what we got, team. And we're gonna cut it in half. Instead of 30, 30, 30. We got 15. 15, 15. So we're here. We're gonna tap our knees down. We're gonna tap our knees and jack, then we're gonna jack. So 15 of this, 15 together, 15 of just your plank jack. If you'd rather just hold a plank or take your knee raises and jacks standing, you can do that, too. 45 seconds. Let's finish this out in three. Tuck that pelvis on the elbows. Two, one. Knees down for 15. Slow and controlled. We don't have to rush it. Short intervals every time. If you need to do this from your knees and pick one up at a time and tap it out at a time, you can do that, too. Breathe. Here we go. Take it out. Knees down. Step or jump it out. You can tap it in here. Tap it. Yes, you can. 5, 4, 3. Finish with those jacks. Here we go. Tap it out for 15 or jacks for 15. So close, team. Finish it out either way. Strong in that core. 5, 4, 3, 2, 1. Stretch. Breathe. Team. You did it. How about one more swing? I know. Not fair. Two bonuses. If you want to hang out here and stretch, you hang out and stretch. If you want to do one more swing with me, you bring it up here. Just because everything else we did got three rounds of 30. How about we let that swing have three rounds of 30? Catch your breath. Stretching is coming again. If you're not feeling the swing, don't worry. You did it. You finished this workout. You can. You can be done. Just get some stretching, and we'll join you in 30 seconds. If you want to do the swing, let that heart rate come down. Let's do it. Nice and strong. Finish it out. Use whatever you got left in the tank. But let's have good form in three. Prep it. Two, one. Drive it up. Let it drop. And if you're feeling spicy, if you've done a single handoff swing, you can do that, too. I know. Here we go. 5, 4, 3, 2, 1. Swing. And relax. Yes. Team. You did it. Stretch your back wherever you are. So if you want to hang here, hands on the kettlebell. If you're down on the mat, slowly work your way up to this position. Hands on the ground or on your knees or even holding the wall. Feel that stretch in the shoulders, in the back, pedal of the feet. Slowly move up. Hands on the knees. Standing. Cat. Cow. Can you roll through your back? Yes. Team. You did it. You did it. We did it together. How are we feeling? Slowly roll it up again. Roll those hips. We're gonna keep this cool down pretty short so we can get you out of here. But promise me that you will get some more stretching, some more mobility and flexibility on your own. I know you will. And if you're following my calendars, you know, we build that into your. Your week, and we build that into workouts. But we all need it, right? We want to move well for the rest of our lives. We want to be strong. We want to be fit. We want to have good endurance. We want to be able to do things. But mostly, we just want to keep showing up and keep moving for ourselves, for our family, for our loved ones. Thank you so much for joining me today. Oh. Again, get some stretching on your own. Whatever you need in this moment. Check out my stretching videos. Leave me a like, leave me a comment. Let me know how you feel. And please subscribe and share the channel with others. That's how I can keep making these workouts for you. Let's get one big, deep breath in and out. You did it. Thank you for being here with me today. That was your total body pump with weights workout. Great job, everybody.