03: Dumbbell Split Circuits | Full Body Strength Workout

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell split circuit workout. In this workout we are using dumbbells. I'll be alternating between my 10 pound 15 and 20 pound dumbbells today. And we are going to have three different splits, circuits of lower body, upper body, and then core. 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 getting our bodies warm. This is a short workout, so we are going to keep it a short warm up. Let's roll those shoulders, start small, then take them a little bit bigger. Then we're going to get right into those exercises. So again, we have a lower body, an upper body and a core. And our core, we're actually incorporating a lot of lower and upper as well. So take those arms out. Big step right here. You can step into that side lunge. Just go as deep as this. Feel good? It feels good for you. But just opening up the hips, reach those arms up and out so we get that shoulder mobility while we're getting the blood flowing, getting that body's core temperature up, that is the goal here. Let's take it here. Just little reach up and down as we shift our weight to the side. Right through here. And then let's walk our feet in, hands right on top of the legs, roll through your back. So this is just a standing cat cow. And you're trying to isolate where you're not using all of your hips or your shoulders, but really isolating through that spine. It's a little bit tricky, but let's get it done. And then right through here, let's roll through our hips and then add a little squat to it. So three quick circuits. I'll be using a combination of my dumbbells today. I have 10 pound 15 and I have my 20. So I'll be using the 20s on some of that lower body, doing the best we can. You use what you have available to you. So let's take those hands behind the head. You're just going to do a hinge right here. Reach those arms up, back and here. Hinge, reach and up, reach and up. One more. And if you can walk those hands out in front into that inchworm. If you need to drop to the knees, you can, if you can, come all the way into that high plank. So really feeling your core kick in, whether you, whether you're on your knees or your toes. We're here a little forward and back Little side to side. You can stay on the knees if you need to. Little rotation out to the side here. Back to center again. You can keep that knee down if you need to. Totally fine. We're still warming up. We got the core warmed up, and then also through the spine. And then if you can take one big foot forward, reach up, big stretch, World's greatest stretch, here to here. So we're alternating between those. If that is not right for you, I want you to stay on your knees and just get a little stretch to the back. You can do the opposite. Instead of bringing it forward, stretch to the back if you're able. Here, reach and back. Let's get one more each side. Then we're taking it up onto our feet. Last one, and then you can step it up or step it back, whatever is best for you. Slowly roll it up. All right, Returning to the center. Tap it out and reach. Okay, so we're gonna start with some heavier weights. We're gonna do a combo move, a lunge, and a kickstand deadlift. So I'm going to show you what that looks like, and when we get it done, you're going to be moving back into the lunge, then bringing the foot in to the kickstand deadlift. Now, if that doesn't feel right for you, you, I'm going to give you an option to take it to a little hinge. All right? So go ahead and keep moving. Watch me grab those heavy weights. Here's what your lunge looks like. We've got your regular reverse lunge. So if my right foot is forward, I'm going to step back into the lunge. Then I'm going to step in halfway into that kickstand deadlift with as a hinge, step back into the lunge, get low, step in halfway. So I'm never returning to center. If that's not right for you, you can do the tap back and then still get that hinge, or you can keep it stationary and just do your hinge from here. All right. You can also just pick one if you want to. Just keep it one. Let's go ahead and get it done. 40 seconds. Here we go. Lunge back. Halfway in here. Take it back in here. Yes, you can. Nice and strong in your core right here. And then drive up through that front heel. So we get a lot of that knee flexion, all the stability using those quads, using those hamstrings and glutes. And then we drive the hips to the back hip flexion and extension. Right? So two different moves. Let's get one more and breathe. Give your hands a little break so you feel the difference, right? We drop low in the lunge. Lots of things working all the way through. We step in, we drive the hips back. Same thing. Other side. I know that's getting that heart rate up, but let's get it done. Core engaged in 3, 2, 1. Lunge. Step it in. Deadlift. Stand it up. Right here. Down. Right, and here. Get low and down. Yes, you can. I know. Shoulders back. Drive up through that front heel with both. And really throwing that entire front foot. 3, 2, and 1. Catch your breath, team. Set those to the side. Now we're going to take it to a front squat, so a rack squat. Either one heavy dumbbell here or two heavy dumbbells here. Going to take it down. And as we're down there, we're going to do a little tap back. So watch me here. We're going down. Little tap here and up. It's not a lunge, it's simply a little tap. Just to get that hip mobility, that hip moving. If that's not right for you, I want you just to keep a regular squat. Weighted here or racked. Core engaged. I know that heart rate's up. Here we go. In three, two, one. Take it down. Little tap low, drive it up. So here we've been working a lot on that mobility. We do that on those active recovery days, if you're following my calendars. So I want you to really use that here. Little hip mobility. Also having to work harder in that stationary leg. It can just be a tap, right? And up. Yes. Down hand tap. Ah. 10 seconds. Can we get one more? Boom. Relax. All right, team, so keeping with that hinge pattern, let's add a little core. So we're going to finish this, this with a little bit of core. We're going to do a sumo deadlift. Toes out. If you want, you can just keep it here. You're going to feel the inner thighs, glutes, if you are able. We're going to take it all the way back into a walk back. You're here. Walk it back. Hold that core. Pop it in or walk it in. And then you're pulling the deadlift from the floor. So super important, we want to have that back in. Good positioning as we come up. That's not right for you. Just keep the sumo deadlift in three, two, one. Here we go. Sumo hinge hips. Go the back. Walk it back or pop it back. Hold the core, take it in, get set, drive it up. Yes. You can down pop it back or walk it back and froggy so those toes come out. So feel the difference when you have to pull from the floor, right, you really feel the back of the legs working. Get set, stand all the way up. That is really often what we're doing when we do hinge in our everyday life is pulling something from the floor. So why not train for it? Here? Drive it up. Last one. Yes, you can finish it. Out, in and up. Burn. Catch your breath. Team, grab a sip of water. After that, that's all we got. Short circuit for that lower body. Short for upper, short for core. Then we put some things together. Let's grab a sip. Heart rate is up. I hope you're feeling that. Nothing too crazy, right? Cheers, y'. All. We're gonna stay with those heavy dumbbells for our first round in upper body. Here's what we got. Single, double, row. So I'm here in that hinge position. Our regular row is here. You're always welcome to do that. Or we're gonna go up, up, down, and up, down, down, up, and down. Don't overthink it. You can do one and then the other and then pull, or you can hold at the top to get more of that stretch. All right, Actually, let's just do that. Up, down, up, down. Pull, and down. Forget what I said in the first one. I already said it, and in my head, it felt like too much. So single all the way through. Single all the way through. Double, really strong. Lots of power. 3, 2, 1. Single. Had to think about it. Single, double with power. Slowly down, up, right, up, left, and up. Slowly down. Single, Single. Yeah. In my head, I had. We were holding at the top. That's a little too much. Sometimes I program these, and then in the moment, I realize I don't want you in your head about it. I want you in your body, right? Even though we get that mind, body, body connection. And here. Yes, you can. Three, two. Finish it out. Let's get one more. I know that's our time, but finish it. Squeeze and relax. All right, now we're going to shift gears to something a little lighter. Same idea, except we're going to do a raise. So we're opening up those shoulders. Single, single, and double each. If that's not right for you, you can just take one dumbbell. Straight front raise. If you can open up the shoulders, because we're gonna get those pec muscles. Shoulders, core, Single, single, double. Nice and strong. So a little power on the double. I'm gonna go with My tens. I recommend going a little bit lighter on this one. Open up those shoulders here. Right here. Three, two. Single. Single. Together. With power. Slow. Yes. Single. I know. These are tough for me too, but you're strong up, especially this one side with my shoulder. So again, if you need to, you can always just take it center and up or go lighter. You can just do that front raise. Almost there. Single. Single. And together. Slow. One more boom. And relax. I know. All right, team, so one heavy weight, and here's what we've got. Our heavy to medium, we're gonna do. Overhead press, twist. Overhead press, twist. If you want to take it with two dumbbells, you can do that too. But we want to get that core so really nice and tight in the center. Here we go. Up, twist, Up. Hand twist. Yes, you can. Activating the core. Then we'll finish down on the mat. Take it up. And here. Strong arms. I know. Yes. Breathe. Elbows in. And then use your core on that twist. 5, 4, 3, 2, 1. And relax. All right, team, so something kind of medium. Here's what we've got. Chest fly into triceps. We're down on our back. I'm going to do it on the bench, so you can see if you have a bench, use the bench. Let me adjust my microphone here. Fly, shift back a bit into tries. Then we finish with a little bit of core since we're here, even though we are going down into that core. So again, something light to medium fly and tricep mat or bench. Go ahead and bring it down. Get set. Remember, when we come in for the triceps, we're going to shift back a bit. Here we go. Take it out. Squeeze it in. Triceps. Yes. Out. In tries. If you want to just pick one. If you'd rather just stick with one movement, that's okay, too. And here. Out. In. Boom. Out. Ha. Yes. Boom. Last one. And breathe. All right, so that was a quick circuit for upper. Quick sip of water, and then I'm gonna have you meet me down on the mat. So we have a quick core circuit. I know. Don't we love these short circuits? Like four, five moves. Grab some water. Right? Cheers, y'. All. And these short workouts, right? Okay, team, so here's what we've got. Down on the mat or on your bench, we're gonna start with super basic little heel taps. And then as we get halfway through, we're gonna extend it out. All right? So I want you to come down, meet me on the mat. Little tuck of the pelvis. If you need to stick with just a basic march. If that's a better option for you today, you can do that. Otherwise, tuck the pelvis, zip up the core, button up the rib cage. I want everything coming in and up. You're not holding your breath, but you have a strong, stable connection in the center. Relax the shoulders. Little taps. Here we go. Toe taps. Starting small, and if you're feeling good about that, you can extend them out. Heel taps, right here. You don't have to go all the way to the ground, but if you can, you're here. And if you want even one more level, you can lift those shoulders. I don't want you feeling like you're pulling your back. You can always relax it down if you need it. Here. Here. Yes. Breathe. Ah, I know. 5, 4, 3, 2, 1. And relax. Turn onto your side. We're coming into a side. Side plank for core. I told you. We're going to sneak in some lower body and some upper body. We're going to take it here. So lift and lower. Opening up in the clamshell. If that's not right for you, you can just keep a regular side lift. Here we go. Up and up, down and down. So a lot of this lower oblique, but then we're lifting. I love this move. There's a reason you may see me do it a lot, because those smaller muscles, muscles we get with the clam, super helpful for our glutes, our hips, but also our deep core and pelvic floor. They're all connected right there. Lift. So lift with the core and then open up the hip. If you need to take them separate, you can do that as well. Right here. We're up and down. Yes. Two and one. Yes, you can. Let's take it right here. We're here. We're gonna lift and lower in three. Keep it here. Open up. Lift from here into. Catch your breath. Get set. Here we go. Up and up. Down and down. Up and up. Yes. Down and down. Up and up and down. Right here. Lift and lower. Yes. Deep core. There we go. 10 seconds. Up and down. Two more. Last one. Yes. And relax. Stretch it out. All right, team, so we're gonna take it here. We are coming into a plank position, so we're on our elbows here. We're gonna do a reach, a reach, a lift, and a lift. We got 40 seconds. You can also stay on your knees. Here we go. Arm and center. Arm strong in the core. The whole time. I want you to squeeze in the glutes. I also want you to think of it As a raise for the shoulders, Right? Raise. Lift and lift. Right here. Up, Up. Lift and lift. Right here. Up. Breathe. Staying center. Ten seconds. Yes. Core. Breathe. Three, two, one. Relax. Here we go. Stretch it back. All right, team, catch your breath. Water if you need it. Watch me here. So we had a quick circuit of lower, a quick circuit of upper, a quick circuit of core. Can we put some things together to make everything work? That first move that we did, our lunge and our kickstand, we're going to go heavy. We're going to add the row to that. We're going to lunge. Single, single row. Deadlift. Row. Deadlift. Double row, Single. Single on the lunge. Deadlift. Together. We're gonna get that on both sides. So I know it's a lot of things working. Let's get it done. We'll go right, we'll go left. And this is our bonus circuit. So I want you to know this is replacing a single bonus move. We're gonna put some things together for a bonus circuit. If that doesn't feel right for you, you just pick. You can do the lower body, you can do the upper body, but if you can, let's put them together. Here we go. Lunge. Hold the lunge. Single row, single row. Step it in. Deadlift. Double row. Don't overthink it. I know it's a lot. Lunge, Row, row. Step it in. Deadlift. Together. Yes. Lunge, Row, row. Here. I know. Boom. Bring it up. Kickstand, double row, all the way out. Lunge. We are so close. Can you finish it out right here? Kickstand, double row. Breathe. Yes. Right, So a lot of things working. You guys know when I say with the bonus move, brain not. Or pain not brain. Brain, not pain. You're thinking about what got all the different parts you have to add in. You're not thinking about how it's hurting. Let's get it done. Same thing. Other side. Heavy weights, if you got them. Here we go. Lunge. Single row, single row. Step up. Deadlift. Double row, all the way up. Down, single row. Oops. See, I did it wrong. Break. Pain, not brain. Brain, not pain. Obviously, my brain's not working. Single, single, step up. Hinge here. Yes, you can. Down. Single, Single, step up double. One more right here. Lunge it low. Single, single, and up. Boom. One more move to close out this bonus round. All right, so we did that little squat and tap. Let's take the tap out. We're gonna do a squat, a press. Across, across. All right, that is it, team. And then we are done with this bonus circuit. Medium to heavy core. We got lower, get down. We got strong press, and then we got the cross for the core. Let's finish it strong. Then we're cooling it down in three, two, one. Here we go. Huh? And cross, cross. So you can think low squat, power press. All right. I need to go heavier. You keep going. We can do this. We're all stronger than we think. Down, push, cross and cross. Lower body, upper core, core, everything working together. And here, here. Yes, you can. Boom. One more down. Yes. And yes. Breathe. That is it, team. I know. I want you to tell me in the comments, how are you feeling? I know. That was quick, right? How do you feel? It's nice. When we can get it done fast, it's nice to break it up because we had those circuits lower upper core bonus. Right. You feel that heart rate get up towards. Towards the end, we had some very focused legs, glutes, hips. We had some very focused upper push, upper pull, some very focused core, and then put it all together. Be done in 25 minutes. Right? Big stretch. Same thing. Other side. Let's take it right here. Let me know in the comments how you're feeling. Leave me a like. Don't forget to subscribe. Of course. Check us out in the Body Fit athletic club. I love you. Hearing from you, knowing how you feel after a workout. This whole month is shorter workouts, getting it done. Let's bring it up. Let's take those hands right here. So let me know how you're enjoying it so far. And breathe. I love full body workouts. I love splits as well, but I really like it when we can get some splits within our full body. It doesn't always have to be lower body, upper body, core. Even though I do that a lot in my circuits, it's a great way to mix it up and to make sure one thing doesn't get too fatigued. Super sets, circuits, ways to keep your heart pumping. Make the most of your time. You know, I'm all about time efficiency, but it's great to also make them work in splits as well. Shake all of that out, team. Roll those shoulders. Make sure you're getting some more stretching on your own. Roll those wrists, roll those hips, and let's get one big, deep breath in and out. You did it. That was your dumbbell split circuit workout. Had to think about it. Great job, everybody.