03: Dumbbell Full Body Core Blast - 36 Minute Workout [CARDIO & STRENGTH]

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell full body core blast workout. In this workout, we're gonna work the entire body using a set of dumbbells. And we're gonna have an extra focus working your core. If you have a couple of options of weights, keep them close by. 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 your body. We'll get a quick dynamic warm up march. Get those arms pumping. Let's get the blood flowing. Getting everything ready to move. Let's roll those shoulders. So with this workout today, we are getting total body strength, cardio mobility. Let's take those shoulders to the front. And of course, everything is going to have an extra focus on form. So today we are not going to be working in your traditional intervals of, you know, 40 seconds of work, 20 seconds of rest, 30, 30, 30. Let's take a big stretch out to the side as we do a little side lunge. What we're going to be doing is working in blocks, but blocks with blast. So what that means is that we're gonna have five minute blocks. You only have to get through five minutes. I think you're gonna have a fun time with this format because even though I know sometimes the lack of traditional intervals can be scary for some people. Let's just shift it side to side, move those arms. They do go by pretty quickly. So we've got five minute blocks and we're going to start back to basics and then we add on as we go. So a little more muscle endurance. Let's take it flat back down and then round it up. So I will try to cue you on when you may want to go a little lighter or some things that we'll do with just one dumbbell at a time. And then of course, within that, we'll be adding on, adding on a little bit of intensity and adding on a little bit of core. And then we will finish each little section with a blast. It'll be a blast for full body and then a blast for the core. So I think you're gonna like it. It doesn't mean that we're not gonna have breaks. It means that we're going to go five minutes at a time. So you have that end point. Walk those feet forward. Let's just hinge right here. Hinge, pull it up. You have the end point of the end of the five minutes, but we're Going to be working through, adding on as we go, and of course, within that. I will encourage you to be where you are today. Speaking of, you can stay right here or you can inchworm it out, walk it out, warming up through the spine, getting that core warmed up, and then walk it back. Be where you are today, both in your fitness journey and where you are today. You do you. This is your workout. And the most important thing today is that you showed up. Showed up to move your body. If you showed up, you are successful. Let's take this one out. Let's hold it out. If you need to, you can drop to those knees. If you're up top, go ahead and join us down on the mat. Knees or toes, let's take one big stretch. World's greatest stretch. Reach back to center and take it down. You can either do it from the plank or you can take this from a standing position, or you can also take this from your knees. So whatever you need to do to open up the hips, open up through the back and the spine, but also all through the core. Upper body working as well. I love the inchworm. I love the world's greatest stretch. You guys probably know that if you've been here a while, because we get. Go ahead and walk it in. Pedal your feet. Tie that shoe as I just untied mine because we get full body mobility and stretching. Slowly roll it up. Let's tap and reach right here. Take it across. All right, team, so here's how it's going to work. We're going to start that five minute clock with a back to basics exercise. Then it will add on. Don't worry, I'm going to talk you through it. It's not going to go so fast that you don't know what you're doing. I promise. And again, I will give you lots of different options. And those options can be if you need to take a little rest, take a little rest, that is okay. We're going to start with one heavy dumbbell and we're going to start holding it in the center for our goblet squat. So go ahead and join me with one heavy dumbbell. Going to start with just a basic goblet squat. You're just sitting low and driving it up. Your first five minutes starts now. Here we go. Sit low and bring it up. Now, I want you to have that strong, stable foundation in your core, right? So everything is lifted, but we're breathing through the movement. And at the top of this movement, really connect with the core. Down and up, down. Yes. Team, we're gonna keep our squat, but we're gonna make it a traveling squat. So we're gonna walk two to the right. Watch me step. And up and up right here. If that's not right for you, maybe you got an even heavier weight. You can just keep your regular squat or you can just step out. Up to you. And then let's add a little bonus squat core. Watch me here. Knee comes up to bounce. Side squat. Knee comes up to balance. Right, side squat and knee. Two more just like this. Then we'll take the travel out of it, I promise. All right, Just your squat and knee right here. Squat and knee balance. Use that core. You're just bringing it straight up. We're not twisting. I know squat. Four. Yes. Three, two. All right, team, I want you to hold it down. We got that little lift, little lift. So you're staying in the squat. This is your blast, that core blast. Four. Three, two, one. And relax. Right, starting strong with that high heart rate, let's bring it down to the mat. Now watch me here. We're gonna come down on one knee with your opposite leg. So we got a little row here. We're gonna finish it out. We're already two minutes in. We're gonna do a little leg lift with a row. So all through your back. Then we add some core. Here we go. You're gonna lift and down. I know right here that if this feels like too much balance, you just keep that leg down. Or you can alternate, but I want you to pull the weight up towards your hip. Squeeze. Now watch me here. We're gonna lift the knee. We're gonna lift the leg right here. So you can just lift the knee or you can lift that whole leg up here and here. Four more like that. Four. Because we gotta get both sides. We gotta make sure we have time. 3 with opposite leg arm. 2. 1. And breathe. Hold it here. Knee in and out. So up to you if you need to do this with this knee, knee down, that works too. But up to you. Four, this is your blast. Three, two, one. Stretch it back. All that other side. It's gonna go quick. We do the leg lift with the row to get that strong back. We add a little knee lift or leg lift for core, and then we blast it. Here we go. So opposite arm, opposite leg. Here we go. Lift and lower. I still want you to work on pulling that weight towards your rib cage, towards your hips, and keeping those hips square. So what we don't want is for you to feel disengaged right in Your core or feel like you're twisting Right now we add that little knee lift. You can be up and here or entire leg, little core elevator. Right? Breathe. And up and here we got four. Oh, I'm not getting my leg in. Oh, sometimes I'm forgetting two. All right, team, hold that knee up. Knee in and out, in and out. If you need to do this with the knee down, that works too. 4, 3, 2, 1. Up on your feet. We got 30 seconds of a blast. Let's get that squat and that row right here. Squat, row, and here. Just finish it out. We're putting the squat in the row together with a hinge down. That's not right for you. Just pick one. 20 seconds. And here, squat, row, nice and wide with those feet. So we get back, we get legs, core working in indirect ways. You know I like to call that sneaky core, right? Yes. Three, two, one. You did it. Catch your breath, team. Five minutes. How fast was that? Right, let's grab some water. Cheers, y'. All. Five minutes. Five minute block. That's mostly what it's gonna look like. All right, we start, we add on, we blast it. Core is working the entire time. Sometimes it's going to be like that, where it's more sneaky core, indirect core. Sometimes we're really gonna go for it. All right, team, I want you to grab two medium dumbbells, something you could do a bicep curl with for this next round. So we're here, right? We're taking it right here. We're gonna start with a lunge all on one side. So my right leg is for. My left leg is taking it back. Then we're gonna add a little curtsy and a bicep. Then we'll blast it and put it together. We have five minutes on the clock. Let's get that core engaged. Stable core, stable foundation. Lunge it. Here we go. Step it back and bring it up. Step it back and bring it up. Starting nice and slow and controlled. So you're just stepping back into a reverse lunge if you need to. Of course, you can just do a tap back or stationary or forward lunge if that's better for you. Right here and up. What's that? Our biceps. Right here. We're gonna lunge. Step up and curl. Lunge up and curl. Sorry. We're adding that curtsy after the curl. And here, right here. 4. You can go slower or faster than me. Up to you and what you and your body needs. Breathe. I want you to hold it here to get that core. Engage we're gonna lunge. We're gonna cross. We're gonna lunge. And take it up. Hold them here. Cross it over. If that's not right for you, tap it back or just do what you were just doing. Lunge, cross here and back. Let's add the biceps back in. Right here. Lunge, cross, down and up. Lunge and curl. Is that what we did? Something like that. This is your regular blast. Cross and up. One more curl and lunge. I want you to hold it here. Here. Knees and up. And breathe. Yes, you can. Now hold that knee up for 4. 4. Balance. 3, 2, 1. Shake it out right here. Right. All right, team, catch your breath. I know that's a little high heart rate. We're two minutes in. We're gonna get that other side. Then we'll finish with some core breathe, starting with your regular lunge. Let's do it. Here we go. Lunge. And up. Take your time. You're stepping back on those train tracks. So stepping back, hip distance apart. Getting low. Remember, it's okay to hinge forward a little bit. That gets those glutes and hammies working. And breathe here. Now we're gonna add a hammer curl. So let's keep those palms turned in. Here we go. We're gonna lunge. Hammer curl at the top. Drop everything down. Take it slow. Looks like this. And bring it up. Take it down, bring it up. Yes, you can. Four up. Three, two. All right, last one. Let's hold them at the top. You know what to do. Lunge, curtsy. Take it up. Step back. Isolating the lower body, but getting that sneaky core right down. Cross here. And up. One more. Now we're gonna add. Drop them down, lunge and curl. Cross it over, back and up. We've only got four. That's what this is not right for you. Find your middle ground. Keep it back to basics. Yes, team, last one. I know second leg is always harder. One minute to go. Here we go. Curl it. Eight. Whoo. Seven, six, five. Keep that knee up if you can. Strong core. Four. Yes. Three, two, one. All right, team, Set one. Weight down. Here's where we put them together. You're gonna hand it off. 30 seconds. It's a blast curl. Hand it off and curl. Yes, you can. Just hand it off. If that's too much, take it between two hands. Take it here, take it here. 15 to go. Can you get maybe one or two each side? Three, two, and one. Breathe, team. Set it down. Oh, man. Lots of arms and legs. Lots of high heart rate right you feel it? Let's grab some water. Cheers, y'. All. All right, keep your feet moving. Let's let that heart rate come down. You got a minute to breathe. Two of our five minute blocks are already done. This one's down on the mat, so join me down here. All right, team, I want you to start with something heavy because we got that chest press. We'll take it to some tries, we'll take it to some seated abs. All right, so we're going to start down, work our way up. So five minutes. We're going to be adding things as we go. The first thing we're going to start with before we get into that chest press, as I just want you to hold the weight here, we'll start with some little taps. If that's not right for you, just do some marches. And then we're going to add on for core. All right? So weight up top, right above your chest if that feels comfortable for you, or body weight. Here we go. I want you to little tuck of the pelvis, zip up the core. As we're doing these taps, I want you to think about all those core connection places that we think about, right? Hips to ribs, ribs to hips. Everything's coming in and towards the center. We're not gripping, we're not squeezing in our glutes, Right? If that feels okay for you, you can keep that on the march or take it out. Little half bicycle or half dead bug. We're staying connected, so strong, stable foundation. But as we exhale, bring the knees in. Everything in tight. If you want. Little pull over. Everything in, pull over. We did this right last week. If you're following the calendar, you can add that little lift. Let's just go straight to the center, right? We wanted to have some direct core before we get a lot more of that sneaky core. Yes. Team, one minute down. Breathe. Four more. Whatever that is for you. If that's just a march three or just a tap or bicycle. Last one and relax. Relax that core. We're going to grab those weights. You may have to sit up to do it. I know I do. If you got something heavy. Regular chest press. We're starting here. We're going to add the bridge halfway through. All right, so we're going to be lifting those hips, if that's right, for you, to keep that core engaged. Elbows come down at 45 degrees. Here we go. Up and in. So all of our upper body push right chest, shoulders, arms back to stabilize and breathe. These feel super heavy to me for some reason today, but that's okay. Two minutes down. Can we add a bridge? Everything up, nice and strong. Everything down, slow and controlled. Everything up, slow and controlled. This is our core, right? And here and here. Four more like this. Four, breathe. Three, two. Can you hold that bridge at the top? I want you to hold everything at the top. Everything is in. Nice and tight. Here's how we get that core working harder. One at a time, down and up. Little bit of balance. One chest press at a time. Staying lifted. Breathe. Keep it going. This is your blast. 3, 2, 1. Relax those arms down. I know, right? Big stretch. Let's bring it up. We got two minutes. So right here, team, I want you to come into a seated position to start taking one dumbbell. I know those arms are tired, but let's take it here over your head and triceps. If that's not right for you, you can, of course, sit here and do a kickback. Those tries are burning, right, so we won't do very many, but let's just get those tries working, and then we'll go seated. Core breathe. Four. I know. Three, two. Bring it down in the center. I want you to hold it here. Let's just do a little twist. Bring it up. If leaning back halfway is not right for you or your back, stay seated. You can still do that twist. Even if you keep it in front and you're not twisting very much, the core is going to engage. All right, watch me here. Let's add on here and press, right? All upper body push. All core. Yes, you can. We got four, three, two. All right, team, let's set that weight down. How about we finish our core right through here? So we got half push out and in half push out. And then if that's not right for you, I just want you to go halfway down and knee. 30 seconds. Halfway down and knee. So I really want you using your triceps here and then your core here. So you have to really think elbows down, feet out. Elbows down, Push it up, feet out. Yes. Again, Whatever you you need to do for you in this moment, you got 10 seconds. Maybe it's just your tries, maybe it's just your knees, but let's finish it out in 5, 4, 3, 2, 1. How about that for a burner on the mat? We had all those lunges and squats in that first two, five minutes, right? And now lots of upper body, right? All right, team, feels like we should be done, but I think we could get one more right. Come up onto your feet. Let's grab a quick sip of Water arms and core. Feeling it. Hope you are, too. Cheers, y'. All. A little less heart rate and lower body, but a whole lot of arms and abs, which we love, right? All right, team, bringing it back. Shake that out. All right, five minute round. We're going to start with a side lunge. We're going to start alternating. I want two heavies, if you can. All right, because we're going to add on with a little deadlift in the front. So starting side lunge and deadlift, then we will add some more core. Then we'll finish down on the mat. All right, can you hang with me? Let's grab those heavies. Side lunge to start. Then we add a deadlift then and in the center. So something that's going to give you a good combination of both. Don't worry, we're not going to add any upper body until we take it down to one. So don't stress. Go heavy. Let's roll those shoulders back. Let's get that core engaged. We got five minutes on the clock. Zip up that core. Strong, stable the foundation. Lift up on that pelvic floor. In 3, 2, 1. Side lunge. Step it out, step it in. Same thing, Other side. Make sure that you're not gonna step on any weights, right? Step it out. And in. Step it out. Trying to get low. Remember, on the side lunge, we want to shift our weight, drive our hips to the back. So it's kind of like a combination between a squat and a hinge. Right? Step out, hips back. All right, we're gonna add a deadlift, the middle. So right here we're going to do a hinge, stand up straight into a side lunge. Step it out. Hinge up, side. Watch me here. If you need to regular deadlift up. And here, stand up straight, then side lunge. We got four more here. Ah, yes. And side here. And breathe. One minute down. All right, just your deadlift. I want everybody to watch me here. You're gonna deadlift. Slight bend, Drop them back, walk it back, walk it in, get set, come up from the ground. Just that slow. Here we go. Hinge. You can bend more if you need to. You can go to here, walk it back, walk it in, then get set in that deadlift position. Pull from the floor. What we're getting here, guys, besides just adding more core, right, because you're in that plank position, is you're having to pull that deadlift from the floor. So lower body works harder. This is not right for you. Just want you to take it back Take it back and then pull from the floor. Can we get two more? All the way. Take it back in. Shoulders back. Flat back. Bring it up. Last one. Take it back, take it back. Two minutes down. All right, here, team, I want everybody to take it down to that high plank position. Wherever you are, if that's not right for you, come down to your knees, take one weight out of the way, and we're gonna take it here. All right? So we're gonna reach it back and here you're gonna grab it, pull it forward. I want the heavy ones, so whatever you need to do. If that's a slide or if that's actually picking it up, if you're on your knees, just bring it back. Core engaged here and up. Pull it back. Back to center. Oh, is that right cross? If you can take it back here. Drag our lift. One more. I know. Three minutes down and relax. Stretch it back to me right. Right here. Come onto your side. Here's what we want, team. One heavy side plank right here. Join me here. We're gonna lift, we're gonna lower. It can be on your knees or all the way up. We're coming up. Weight in front right here. Up. Three more. Then I'm going to give you an option to add some upper body up to you. One more. Hold it here. You're gonna stay lifted on the knees or the toes. Pull, pull up. Rotate back. Pull up. Knees or toes. So pull your elbow to the back. If you have something heavier and you need to just pull from here, that works too. You have something lighter. Go four and up. Three, two. Last one. Boom. Other side. Right here. All right, team, take it here. Find that balance. We got 30 seconds. Can we get it in? Lift and lower. Up and down. Breathe. Knees or toes, whatever is better for you. Make sure you're aligned here. We're gonna hold it up at the top. We're gonna add that little pull. Remember, it can be a row either at the top or the bottom. Can we get it in 10 seconds? Here we go. And here we're aiming for eight. We might hit our time, but let's try to finish it out. Wherever you are, that's your time. But can we get four more? Sorry, guys. Every now and then we go a little longer, you know, Me two. Boom. One and relax. Lots of core. Right? Stretch it over. Yes you can, team. I know. Take them out to the side. Little stretch. Look, we're almost at that. We're at that 28ish minute mark, right? So if you need to be done, you Guys know I like to give you options. Sometimes we need to be done a little earlier. We got it. All right, we got squat, hinge, lunge, upper push, push, upper pull. Lots of cord, lots of cardio. But if you want to hang with me for one last round, I think we got time. Let's do it. Team up onto your feet. Quick sip of water if you need it. All right, guys, so let's take it here. We're gonna start with a plie squat. I want you to go with something medium because we're kind of getting everything in on this. We're gonna start with a plie squat. We're gonna add a little rotating curl to get some core. We're gonna take it down. We're gonna do a reverse fly. We're gonna take it down. We'll finish with some core on the mat. Let's burn up those abs. How about this round? We take it for four minutes, all right? Five, Five, five. And four. We're starting in three, two. Plie squat. Here we stable foundation, right? That core should be feeling it. Yes, you can. Right here. Staying lifted in the center. But especially as you come up, connect with those inner thighs, glutes, pelvic floor, and deep core. Watch me here. Arms here. You're going to do a little twist curl in the center. Twist curl in the center. Twist. And up. Yes, you can. Down. Yes. Let's finish that upper body strong. 3, 2, 1. I want you to take it into a hinge work here out in front. Take it wide. If that's too much for you, if that's a little too heavy, bring those elbows up here. Yes, you can. Four, three. Watch me. We're gonna add a little sumo deadlift right here. Up hinge, wide row. So you're keeping those feet out, right? We're getting our back. We're getting our glutes and hamstrings, and we're zipping up that core at the top. Here we go. 4. And breathe. 3. Yes. 2. One more. Yes. Team, I want you to walk it back into that high plank. We're here. Hands on either side. Watch me. We're gonna go down. Down, up. Switch. Down, down. Let's get a little bit more upper push. No weights needed, right? Two minutes down. If you need to use your knees. If you need to get those weights out of the way, that's okay. Too right, left, right, left, left, right. Why not? Everybody loves a plank press. Two more is all we need. Little core blast here, and then we'll finish it with a true core Blast. Stretch it back. Team, join me on your back. One heavy for triceps or two medium. Let's finish it out right here. A minute and a half. Let's go. Triceps right here, team. So I want you to think about shifting those elbows back just a bit. Not a punch. Pull over like we did before. We're still bending from the elbows, but we're getting our tries working. And this will help you feel a little more secure. Core engage. Three little bonus. I know. All right, team, keep the tries. Let's go. Leg lower. You can do it. If that's not right for you, I want you to take it to a bridge or lower from the ground. Triceps. You need to take the triceps out and just do the leg lower. You got it? We got 45 seconds, and we're just going to get a good core burn if this is right for you. Otherwise, I want you to take it to a bridge. Set those weights down right here. Cross. We got 30 seconds here. If this is not right for you. Just a bridge lift and lower. Touching the elbow on the inside of the knee if you want. Little push against each other. Inner thigh, push. Inner thigh push so that inner thigh pushes against the hand. Hand pushes against the inner thigh. Here we go. 15 seconds. Hang tight, then we're done. I know. 4, 3, 2, and relax. Hug those knees. Team. I know. You know what? You know what? I think we still do have to do a bonus move. Even though that was a bonus. That was a bonus circuit. I forgot. It's the beginning of the week. We always had a bonus move. Join me up top. You know what, team? How about we just take it a swing? Let's do a three. Swing and let's do a three. Press a knee for core. Three Swing here. Three, three, two, one. All right, let's get one minute. We're going to get that hinge. If the swing is not right for you, you can do your deadlift for three. Then bring it up. Press in knee. Knee. If the knee's not right for you, just do a press. All right, so something kind of medium. 60 seconds to go, then this workout is done. Let's hinge it. 3, 2, 1. Ski or swing. Power it up right here. 3, 2. Rack it at the top. We're gonna press 3, 2, 1. Right here, team. Team. 3, 2. Drive those hips to the back. Rack it at the top. 3, 2. Strong arms, then lower body right here. Lots of core working on that swing. And then as we bring those knees up, you feel that core Right. Especially after those scissors. Here we go. 3, 2, 1. Here. Boom. 15 seconds. Ha. I know. 3, 2. Can we get one more? Hang with me. 3, 2, 1. And relax. Oh. Bend your knees to set those down. Shake it out. Oh, man, you guys. I know. I feel that. I hope you do too. Arms. I don't know. At times in this workout I felt my legs more. We kind of front loaded the workout with that. But now I'm really feeling my arms and feeling the core the whole time. Leave me a comment, guys. I love to hear hear from you. I know a lot of times we're like, normally I like regular intervals, but this did go by fast, right? Leave me that comment or tell me how you're feeling. Are your arms shaking like mine? Are your legs shaking? Did you feel your core? Especially during that sneaky core where we're just adding in some movement like this little crossover, right? That's your core at work, all of those things. Even lifting the leg on the row. Core at work. So remember, our core's main job is to stabilize those abs are working in every movement. We do. Of course, we love the good core work where we really feel that burn. We really feel like it's working. But remember, if you really want a strong, functional core, we got to be doing all the other stuff. So sit back right through here. We're going to keep this stretch pretty short because trying to get you in and out. So of course, please get some more stretching, some more mobility, some more flexibility on your own. Leave me a comment. Leave me a. Like, don't forget to subscribe to the YouTube channel. That helps me out so much, you guys. Please do it. And please spread the body fit word. Join us in the Body Fit by Amy app in the Body Fit athletic club and check out all the links in the description below. Thank you so much for being here with me today. Let's get one big deep breath in and out. You did it. That was your dumbbell full body core blast workout. Great job, everybody.