03: Dumbbell Sweat & Sculpt Blast | Sweat, Strengthen, Sculpt, and Burn! 🔥

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell sweat and sculpt blast workout. In this workout, we are going to work your entire body in 25 minutes using a set of dumbbells. If you have a couple of options of weights, keep them close by. Of course, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Let's start just by getting our bodies moving. March. Pump those arms. Let's get the blood flowing. Get up. Find what is good for you in this moment to let all the stresses of the day or the week or the month, let them all go. Just be here with me and move today. Let's roll those shoulders. I'm going to remind you that the most important thing today is that you showed up, right? If you showed up for this workout, you are already successful. Let's roll those shoulders. We're going to keep the warm up pretty short because as you know, this is a short workout, so. So we'll get some mobility, we'll get some movement prep, we'll get some activation, but if you need some more, please get it on your own. Let's cross those arms right through here. And then if you want to add a little step out side lunge to it, here's how this workout works. It's pretty simple and I think it's pretty fun. We're going to start with a sweat move, but your sweat move is going to be 30 seconds of a dumbbell strength move that will also get your heart rate up. All right, so when we say sweat move, we're not necessarily saying we're going to be doing jumping jacks or high intensity, high impact cardio, but it will get your heart rate up. Let's go big up with the Y and then hinge right through here. So that sweat move will get your heart rate up. It'll be back to basics, 30 seconds, then we will have a sculpt move and that will be 45 seconds. So that's more of a back to basics strength. Let's take it right here, flat back down and round it up. And then we will put the two and two together. Sometimes it will make sense, sometimes we'll have to get a little creative, but we'll put the sweat and the sculpt together. Hold right through here. Roll your shoulders for a 60 second sweat and sculpt round. Don't worry, it's gonna go quick. And we really only have a few of these. We're Breaking it up into two circuits. But it's actually pretty much gonna feel like one long circuit. And it's gonna feel, let's squat it down, roll the hips. It' like it is over quickly, I promise. So 30 seconds sweat. 45 seconds back to basic. Sculpt our strength, put them together. 60 seconds of a sweat and sculpt. I think you're gonna like it. And we'll be done before you know it. Tap it back here to open up those hips. Of course. Please make sure that you are working to your level. I want you to be challenged, but in a way that's good for you. We are all on our own journeys, right? So I'm going to remind you to be where you are today. You can hold this stret stretch here, or if you want, take it all the way down. World's greatest stretch. You can do a little reach through. Right through here. So this is your workout. Challenge yourself in a way that's good for you, but you don't have to do the same thing as me or anybody else. Go ahead and step up out of that same thing. Other side. Open up the hips for that stretch. And then if you want to take it here, you can reach through, get it done with dumbbells. Today I have my 10 and 15 pounds. If you have a couple of options, them close by. From here, you can take it back to all fours or high plank. Just a little drop of the hips, little forward and back. Feeling that core kicking in, stretching back, and then walk those hands back slowly. Roll it up. All right, team, tap it out and reach. Here's what we got. 30 seconds. We're starting with that sweat move. We're going to grab our dumbbells. I want you to go heavy even though it is sweat. We're not going fast because we're going to alternate our side lunge. So hamstrings up. Just like that. All right, team, so I'll show you what that looks like with your heavy dumbbells. I want you to stay right here and just cross those knees. I'm gonna grab my heavy weights. We're gonna step into the sidelines. We're gonna push out of it. We're gonna step into the side lunge. We're gonna push out of it. You're gonna feel that heart rate getting up, so go ahead and grab those heavy weights. We are ready to move. You got 30 seconds. Step out wide. Shift the weight. Weights by your side. Here we go. You can, of course, keep this body weight if that is a better option for you step outside to side and drive it up. Yes, you can. It's only 30 seconds. You're gonna feel that heart rate start to get up. We're early in the workout, so it's gonna keep rising, but I want you to shift your weight. Get low, push out of it. Yes. Five seconds. And we get one more and relax. All right, you can set your weights down. Watch me here. Back to basic strength. For our sculpt move, 45 seconds, we're gonna do a bent over row. Feet can be parallel, you can be staggered. Go ahead and grab those weights. Try to go with something heavy. Wrap that core. Here we go. Pull them up and down so you may feel a little better staggered. If you want to, you can, of course, alternate this move or again. Weights up towards the hips. And I say hips. So we'll keep it in the back in those lats. Yes. Your shoulders and your upper back are working, but we want to try to keep it with those lats. Pulling with the left. So instead of coming up to here. Right. Pull up to here. Feel the difference. Right. If your back needs a little break, come up out of it. We've got 10 seconds. Seven. Squeeze. Three. Three, two, one. Set them down. Get a break. Watch me here. Sweat and sculpt. You probably know what we're doing. We're going to go 60 seconds. Side lunge, row at the bottom, Step out of it. Side lunge, row at the bottom. If you want to switch one dumbbell, you can. Let's do it. 60 seconds. Sweat and sculpt. Right through here. I know, guys. Normally I give you a few extra seconds to put those weights down and pick them up, but since this is such a quick workout, that's what we're doing all month with this challenge. Now, if you want to, you could go one dumbbell, switch it in the center if that's a better option for you. You're starting to feel like your hands or your arms are getting tired. I understand. Shift your weight. Row at the bottom, hang out in that side lunge for a count. Pull the weight towards your hips. Here we go. So lots of strength. Lots of getting your heart rate up. And then guess what? Then we're done with it. Essentially, it's no repeat one, then the other, then together. Five seconds right here. Three, two. There's that heart rate. Right? Are we feeling it? Yes. Catch your breath. We're gonna get a longer break after each one, so we can keep going through these. Watch me, team. While you're breathing, one heavy to medium dumbbell. You're gonna hold it like this. You're gonna go over the shoulder. Twist, twist. Now, you can keep it a little more like this, or you can make it bigger, but go ahead and grab that one weight. Press and knee twist. Here we go. Now it's up to you. You can get a pretty good pace with it here, or you can take it a little more steady. Twist. So it's arms and abs. If you feel like that weight, you're not liking it right there, take it out in front of your body. Take it here. This works too, but we want the press and we want the twist for the core. If you're like me, you're feeling that core. Three, two, one. Yes. Team, switch to those heavy weights. Two weights if you can. We're gonna step out. Squat. We're gonna bring it here. Step out, squat, not your side lunge. We're keeping those toes parallel. Let's do it. Here we go. Step out. Let's take the weights in the center. Step here. If you can get super low and drive it up. If moving those weights is not right for you, just keep them down by your side. Right? They can just be here. But I want that lateral movement out to the side. Push it up. Not a side lunge. Even though your muscle memory is like, oh, wait, we just did this. Nope. Step out. Toes parallel, not shifting your weight. You're dropping the hips right down in the center. So we're kind of alternating which. Back to basics, upper or lower? Right? Three, two, one. All right, team, catch your breath. 60 seconds. You probably know what this looks like. All right, so you can hold it here. I think this makes the most sense. We're going to go 30 seconds. And 30 seconds, step out. No, step out. Pull it up. So keep it center either here or here. Step out with the right cross into the right. 30 seconds, right? Then we'll switch to the left. 3, 2, 1. Step out. Press and circle. Watch my arms. Yes. I want you to think about the core, but it's not just a twist. I'm actually going side to side, so I have to shift the weight. There's that heart rate, right? Think about getting low with the legs. Press over and twist. If you don't actually get to the knee, that's okay. Just get the movement. 3, 2, 1. Other side. Step out and over. I know my heart rate is up. Now. When you're starting to feel that we're getting up into those higher heart rate zones, a couple things you can do. One, push through it because you only got 15 seconds. Then we get a breather, but also slow it down. Focus on that form. Drive it up. If you feel like it's affecting your form. Really take your time. Five, four, three, two, one. Oh, man. Team, shake it out. Catch your breath. We're taking it to the mat. You guys getting up there, right? Sweat and sculpt together. All right, we're taking it to the mat. We're gonna do a mountain climber for 30 seconds. It's core, but, yes, it's going to feel a little bit more like traditional cardio. If you want to keep it standing, you can. Then we're going to take a close grip chest press into triceps. You can keep it standing. If that's better for you, then we're going to put them together. But instead of the mountain climber, we're going to call it a reverse climber. It's just going to be a bicycle. All right, so go ahead and join me on the mat. We got 30 seconds. Climber. Here we go. In three, two, one. Drive them in. Now, you do not have to run this this, or jump this. In fact, you can keep it here. I'm gonna cross them so we get even, though we just got that twisty motion. Stay lifted even if you're standing. I want you to connect into that core. If you're on the mat, push up out of those hands and keep your lower body and your core nice and tight while we're breathing. Knees across. 5, 4, 5, 3, 2, 1. Stretch it back. Yes, team. All right, so I want you to go with something a little bit lighter to get triceps. Watch me here. Go ahead and join me on the mat or something heavy to medium. If you're not comfortable with the triceps, you can do a close grip press. Watch me. I'm not going to have my elbows completely in. About halfway out. Up and in. Triceps, down and out. We're going there for 45 seconds. Three, two, one. Up and in. Tricep extension. Up, down, and out. So you can almost think of it like a wide, close press, if that makes sense, or a wide press with those elbows in. Bring it here. Because when we add that bicycle, if you want, you have the option, and even now, you have the option to just do the press. Maybe this feels better for you just to go straight up, straight down. You're still going to feel the back of the arms right, right through there, as well as our chest and shoulders. But those guys just worked hard. Yes. Boom. Three, two, one. Big stretch overhead. Team, let me fix my Microphone here. All right, so you can do a standing knee. So standing climber with your press and triceps, or you can take it here. Watch me here. Reverse climber is just going to be that bicycle or a little march from here. And you can do just the press or you can add the triceps. It is your call. We've got 60 seconds. Sweat and sculpt. Just by the fact that though it's going to be challenging for our arms and abs. Join me here. 3, 2, 1. Get the rhythm first. Maybe just with the press. Let's keep those elbows in close. Burn back of the arms, think about that core. And then if you want, you can go up. Triceps up and down. You're going to have to keep it nice and slow. Find a rhythm. I don't want anybody here. Right? You're not bicycling out of control. You're steady. One and two. Right. Auburn here. Up and tries. Yes, you can. Yes. Boom. 10 seconds. 5, 4, 3, 2, 1. Oh, man. Stretch those arms overhead. Make your way up to your feet, team. I know, I know. Go ahead and grab a sip of water. We're gonna call all of that circuit one and move on to circuit two. I don't even know if I can hold my water bottle after those triceps. Cheers to all. We are almost there. Ten more minutes. One more short circuit. Join me over here. Arms. All right, so your sweat, I want you to shake it out. And if you want to get some hamstring curls to get that heart rate up, but also just to kind of shake everything out, go for it. Watch me here. We're going to take it bicep curl into a racked lunge. That is our sweat move, because rack is going to get that heart rate up even more. So hammer, curl, lunge, two lunges, and then back to the curl. That's what we got. If it's better for you to do a tap. A tap, you can do that. Then we're taking it heavy weights to a deadlift. Then we'll put them all together. Deadlift, curl or clean lunge and lunge. All right? Are you with me? Grab those weights. Something you can bicep curl with. Here we go. Curl, lunge or tap. Back lunge or tap back. Back to here. Rock them core engage. Right. Should feel that heart rate getting up. That racked lunge, to me, makes everything tougher. If you want, you can, of course, keep them low. Maybe it feels better for you to finish the curl. Keep them down for that lunge. Right Here. Three, two, one. And relax. All right, back to basic strength. For a sculpt heavy weight, 45 seconds of a deadlift. Hinge. Stand up straight. Grab those weights. Shoulders back, core engaged. Here we go. 45. Stand up straight. Remember your hinge. You're driving the hips to the back as if you're shutting the door behind you. It's not a fold forward. Let's drive the hips to the back. I like to squeeze those armpits at the top. That's going to help you activate your back muscles. Connect with the core and pelvic floor. We like to say. Painting the front of your legs as if your weights were paintbrushes to keep them nice and close. If you need to reduce your range of motion or if you're feeling it in your back sometimes, what can be helpful? Go less or take those weights right down by your side. Up to you. We got 5, 4, 3, 2, 1. Yes, team. All right, I'm gonna challenge myself and stick with these heavy weights. It's totally up to you. I want you to watch me here. We have one minute. So you're gonna do your deadlift. You're either gonna bicep curl and rack them and then lunge and lunge like you did before or do a clean to get them up there. Lunge and lunge. You pick. Go heavy if you can. You can always drop down. Yes. We have a full minute, but we're getting close to the end of this workout. Let's finish strong, team. All right, Shoulders back. Nice. Good. Deadlift up to curl or clean. Nice. Strong lunge in three, two. Sweat and sculpt. Down, up. Lunge and lunge. Right here. Hinge. Bring it up. You don't want to start that clean too soon. I want you to get the power from the back of the legs, but not here. Started here. Take it down. And here. Yes, you can. Strong legs, strong arms. Power. And here. Boom. I know. Take it here. Bring it up. 15 seconds. Can we get at least two more? All the way through? As you get tired, really slow it down. Use your core. 3, 2, 1. Finish it out wherever you are. Boom. Oh, man. You guys. There is my heart rate, right? All right, so zone five. Yes. Not a lot of time in that zone. It's okay. You don't need to watch. You just need to feel it. Catch your breath. Watch me here. We're starting on the mat for this one. Plank Jacks. You can be on your elbows, you can be on your hands. You can tap it out, or you can jack it out. Or you can take it. Modified jumping jacks up top or full jacks. We got 30 seconds, then up on our feet, then we put them together. So plank jacks here or hands, tap it out or jacks 3, 2, 1. Now, you don't have to go super fast with this. Again. I want strong core. Yes. We want the sweat, right. We want the cardio out of this. But you're still gonna get it from here, right? You'll be tapping it out. Tapping out. You can also drop one knee in between if you need to. We got five seconds. Make it good. Three, two, one. Relax. All right, team, bring it up. All right, so back to that lower body. How about we just isolate it? Transverse squat, which you may know, we open out on the diagonal. Plie squat. Drop it down, bring it in, open out on the diagonal. Make sure I'm still on. Yep. Here to here. If that's not right for you, just take a regular plie squat. All right? Only lower body rest the arms and core. 3, 2, 1, out. Low, push up and squeeze in. So I like to really think about those inner thighs. If you want to keep this body weight or just take it to one weight in the center, that's okay, too. Let's get those legs firing. Down. Squeeze. Yes. Low. And up. Breathe. Bring them in. Ten seconds low for the legs, inner thighs, glutes. Three, two, one. Yes. I want you to hang on to one of those weights. Here is your option, team. If you want to keep it standing, you can go jack, jack, plie, press out. And here we call that a little heartbeat press so you can do your standing jumping jacks, and then do a plie squat from up top with a heartbeat press. Or we're gonna go hands. We're gonna go jack for two, little frogger. Heartbeat. Press. Take it back. It's one minute. Yes. It's gonna burn, but you got it. Here we go, team. Jack's jumping or tapping out for two. Frogger paa squat. Heartbeat. Take it back. You can walk it back. You can always tap and tap. Walk it up and in. Heartbeat. I want to stay low the whole time. Because you can. Strong core, strong jack, strong paa. And press. You're barely getting in front of your body. It's small. Take it here, right here, here, out. In. Yes. Team, we are over halfway there. Find that good form. I want your chest open and up and stay low when you do that. Heartbeat press. Right. Fifteen. Yes. Five, four, four, three, two, one. I know. Catch your breath. Breathe. I know. Arms, legs. You know what, team? I Think we still got time for a bonus move, right? Let's get it done. I know those legs are tired, but here is what we want. We're gonna do that three. Swing. Let's get your swing. Three, two, one. Rack them here. We're gonna curtsy and press. Curtsy and press. No core arms upper and lower. If you'd rather take one thing out, just do the curtsy and press. That works too. Or just the press. But we got last 60 seconds, team. Let's get it done. You can. If you don't want to do the swing, you can also just do a deadlift for three. Curl them up. Curtsy, press. Curtsy, press. Hang with me one more minute. Here we go. Prep it. Drive it up. Three, two. Rack them. Here we go. Curtsy. You can press for two, or you can press for one. Up right here. Swing it. Three, power. Two, one. Rock them. Curtsy. Press for one if you want. Or two. Yes. Team. Three. Remember, you don't have to do the swing. You can do a deadlift, or you can just do your curtsy and press. You can also rack them here. Burn. 3, 2. Sweat and sculpt is kind of like this whole workout with bonus moves, right? When we put everything together for that sweat and sculpture on 10 seconds, finish it strong. 5, 4, 3, 2, 1. Oh, man. You guys catch your breath? Yes. You can grab some water. That's our time. But grab water. I promised you 25 seconds, and we did it. But if you have a minute or two to hang with me for quick little cool down, I'm going to encourage you to get that stretching on your own. Let your system regulate. But I know if you gotta go, you gotta go. That's okay. But you did it. You should be proud of yourself for being here, for showing up. Let's take it out right here. Stretch your back, all those legs, right? I think we're gonna feel everything tomorrow, but at different parts of this workout, like, towards the end, I was really feeling my legs, but when that press and tricep sequence. Oh, I was like, my arms, man. Sign of a good workout. I hope that we got it all in. Please leave me a comment. Let me know how you're feeling. How did you feel throughout this workout? Are you shaky like me? Did we get it done in 25 minutes? I know sometimes you guys tell me, reach those arms back a little, hinge if you want. Bring it up. Grab if you can. That the 25 and the 20 are so much harder because we get less breaks, right? We get more compound movements. We gotta get more done in less time, but we can do it. Leave me a comment. Leave me a Like don't forget to subscribe to the YouTube channel. Download the Bodyfit by Amy app. So many free things on there, but also so many extras if you want to join us in the Body Fit Athletic Club. If you want a nutrition plan, access to a dietitian to me, your trainer, to recipes, to live streams, to bonus content for menopause, prenatal, postnatal, core restore and so much more. That is the place to be. Thank you so much for being here today. I'm feeling it. I hope you did too. One big deep breath in and out. That was your dumbbell sweat and sculpt last workout. Great job everybody.