05: Dumbbell Total Body Burn - 30 Minute Workout [STRENGTH & CARDIO]

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your dumbbell total body burn workout. In this workout, we will strengthen and sculpt your entire body using dumbbells. Today I'll be working with my 10, 15 and 20 pound dumbbells. But you can use whatever you have available to you. And 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 getting our muscles warm. We're going to start with pump the arms. We just want to get the blood flowing, get our body's temperature up, get the energy up and get our bodies prepped and ready to move. Let's roll those shoulders to the back. So we are going to keep this warm up pretty short so we can get in and out on this workout. But of course, if you need more prep, if you need more mobility, you need more of a warm up or a cool down, please get it on your own. Let's take those arms up. We're going to go straight up into an eye and then let's drive the hips to the back in a hinge. So bringing the shoulders to the back core engage and then drive the hips back. So it's not a squat, it's a hinge. Just slight bend through here and then straight up. Trying to have a nice flat back. Of course, prepping for when we put some hinges within the workout. Right through here, up and down and breathe. One more and then we're gonna keep this. We're gonna take it out to a nice big T. And while we do that, we're going to shift our weight to a little side lunge or just a little side step. You don't have to get super low with it. But let's shift our weight to the side as we take the arms out to a T. So we're getting shoulder and upper body mobility as we're opening up through the hips and of course getting all these muscles working and moving, ready to add some weight. So we want to get some movement prep again. We'll keep this warm up short, but movement prep before we add the load. Now we're going to take those arms up to a Y, toes out, sit low in a squat. You don't have to actually touch the ground. You can just take it to here. But if you can get low, nice big Y. And here also feeling that heart rate get up a bit, right? So. So here to here. Two more. Now let's take those arms out. We're going to go flat Back down, and then just round it up. So a little scoop through as we roll through our spine. Hold it right here. Roll those shoulders. So working with the dumbbells today, you can see I have my 10, 15, and 20 pounds dumbbells. If you don't have options, just use what you have available to you. Some of what we'll do, walk those feet in and then round it up. Is going to be working with one weight. Sometimes we'll have two. Let's tap it back right here. Reach those arms in front. Big stretch as we open up through the hips. You can make it a little more of a lunge if you want, or you can just keep it a tap. Let's hold it here. And you can either just hold here, hold your stretch, or take it all the way down. Open that arm up, hold here for a count, and then do a little reach through, down and up. So we get that nice big stretch here to here. One more, and then we're going to switch our legs. So same thing, other side. You can just hold. Hold this up top. Hold that stretch. Get a little space through here and reach down and up, opening upper body, opening up the hips all the way through. Couple more, then we're going to work our way to a plank position. So come down on the mat and join me. If you're not here already, you can either be on your toes or on your knees. Totally up to you. Either one is fine. But let's zip up that core so that core gets ready to move a little forward and back. Toes to shoulders. A little drop of the hips right there. And then slowly walk your hands back. Take your time. See, we're not spending too much time down there. Pedal your feet and then slowly roll it up. All right, team, tap it out and reach. So here's how this workout is going to work. We are not going to have timed interval or circu. All right. I know sometimes that makes some of you nervous. You like to know when there's a starting and an endpoint, but I want you not to worry. The thing about these flow style workouts is they tend to go by fast, and they're usually no repeat unless we have a right side or a left side. Let's bring those hamstrings up. So I think many of you find that you do enjoy them more than you think you will, even if you're an interval or a circuit type of person in your workouts, or if you are newer to exercise. If you're. And if you are, I'm going to Remind you what I always say in my workouts, be where you are today, where you are in your fitness journey. Let's cross these right here. And where you are today, you can take modifications, as I will give you lots of different options. You can take a break if you need to. You showed up, you're moving your body. That is all that matters. But don't be afraid of the no intervals. It's going to go by quickly. We're going to get a good burn because that is the type of workout that we are doing today. We're already getting our heart rate up with some cardio. Right? Let's go ahead and grab one heavy dumbbell. All right, One to start. You can keep that other one close by. And we're going to take it here. We're going to start with a reverse lunge. So if I have it in my left hand, I'm going to step that left foot back, get low, and bring it up. All right? So you're gonna have to follow my cues and watch me. I will guide you into it. We'll be adding on. I'll give you options. Let's do it. Here we go. So one weight, one lunge, reminding you that, of course, if the lunge is not right for you, you can just do a tap back. Just looks like this, where you keep that front leg working, but you're not getting low into that back knee. You don't have to watch the clock, because I will. I am keeping track of our intervals, and we're just going for a flow. We're gonna get four more right here, making sure that that weight is not pulling. You having the weight only on one side. We love that because it keeps our heart rate up, but it also keeps us engaging that core. And then let's hold it right here. We're gonna go down for two and up for two. So we're creating time under tension where we get a little more of a burn. Right. That's why we only have one weight, because we're going more muscle, endurance intervals. If this is not right for you, you can keep it small or you can go to that tap back again, but take it slow. Four, and breathe. We've got three? Yes. We've got two. One more, and then we're gonna hold this one down. So can we hold? I want you to be aware of your core. Drop it low. Keep this leg working. Yes, you can. Holding for four. Three, two, one. Step it forward, but keep that leg forward. Keep this hand on the weight. We're gonna hinge It. Let's give the legs a little break. We're gonna take it here, and we're pulling up into a row. So nice flat back balance if you need to. On a bench or the wall. Here we go. We're gonna row one side. I like to have this arm out because that tends to help me be nice and flat. Up and down. Breathe. Right here. Squeezing in the back muscles. We're working this side of the back, but we're also stabilizing with the rest of the back arm outer. You can also put this arm behind you. Want to keep the chest open. We've got four more right here. Four, Squeeze. Three, two, one. Stand up straight. All right, we're gonna put the two together, all right? And then I promise you'll give you. I'll give you a break from holding this in the hand. We're gonna take it here. Watch me here. Drop it. Low row. Step it up. So four different parts down row. Finish the row. Bring it up in three, two, one. Let's do it. Down row. Bring it up. I know if you've got something heavy, I've got this 20. I know my hand is starting to feel it. That's okay, because we're almost done here. Stand up straight. Get low row. Drive out. Here we go. Four. And up. Three, burn. Yes. Two. One more. Hold it here. Hold the row up. We're just gonna hold it. Low row is nice and tight. Lunge is nice and tight. This is it. We're putting it down. In four, three, two, burn. Shake it out. Right, team. So we're gonna feel that heart rate getting up. We're gonna feel the burn. We're gonna build as we go. So I know that's a long time to hold something heavy, so if your hands need a break, you can, of course, set them down, but that's what we're looking at. A little bit more of a longer square circuit, what we call a muscle endurance circuit. We still get recovery. Don't worry. The flow does not mean that we're never taking any breaks. Obviously, we're letting the heart rate come down now. Same thing. Other side. We start with the lunge. We stationary. Take it down for two. Up for two. You can always do the tap back and the slow tap back. Then we take a row. Then we put them together. Let's finish this strong. You know what to expect on this side. Sometimes that makes it easier. Sometimes your brain gets ahead of you. But let's do it. Not letting that weight pull you lunging on those train tracks. Here we Go down and up. Right here. Drop it low. Come all the way up out of it so you really get that resting point at the top, and you really push through that heel. Right. Down and up. Yes. Here. Last four. Core engage, not letting it pull you. Four. Three, two. One more. All right, hold it here. Down for two. We've got digits down for two. Drive it up for two. Don't worry. This is not going to be a whole workout of slow sets, but it is going to be a workout where we do things like this, where we increase time under tension, right? So things work hard. You don't necessarily have to always be going heavier with your weights. You can, of course, do something like this to make things feel heavier to your body. Yes, you can. Two more. Two. One more. Then take this one down and hold. Hold it here. Hold. Drop it low. Watch the shoulders. Keep that core working. Nice and strong for four. Three, two, and one. Step it up. All right, if you need a quick break on your hands, this is the time to get it. Remember, we're gonna stagger, and we're gonna pull it up in that row. We've got 12. Then we put them together. We finish it out strong. In three, two, hinge. Here we go. Pull towards your hip. And down. Squeeze. So again, this arm can help keep a nice, flat back. If you feel like you're prone to twisting, bring it behind your body. Great little tip to try to make sure you have that back flat. And you'll notice if you're rounding right here, we've got four towards your hip. It's big, strong muscles in your back. All right, are we ready? Step it up. Here we go. Down row. Strong push up out of it low. Drop your chest. Yes, you can. Boom. I love this combo because everything works extra hard together. Yes, you can. Ah. Two more. Last one. Can you hold it here? Hold it up. Squeeze in the back. Get low in the lunge. I know. I'm feeling it, too, but keep it nice and tight here. Nice and low here for four. Three, two, and breathe. Oh, man. Shake it out, team. Yes. Let's grab a quick sip of water. Like I said. Just because we're not doing intervals or circuits or sets doesn't mean we're not doing breaks. Just cheers, y'. All. Grab some water. Oh, man. Take it right here. Shake it out. We got a lot of upper pull. We got a lot of lower body. Let's keep it with those heavy dumbbells, but we're gonna take it to two. All right, we're gonna take it to A deadlift. We'll add on from there. All right, so working now, the back of the legs, grab one and then the other. Don't worry, we won't have two for very long. We'll give you those breathers when you need them. Shoulders back, feet hip distance apart. Watch me here. I'm going to drive my hips to the back right here. I'm going to stand up straight. Core engage in three, two. Deadlift. Here we go. Take it back. Stand up straight. If this one feels like too much, you can always hold one dumbbell in the front. Or you can take it with just body weight, right? And just practice the hinge. What helps at the top is to really imagine you're squeezing something under your armpits to really activate. All the way down from the back. Yes, you can. And breathe down. And right here. Squeeze. Two more. Last one. All right, team, we're gonna put some things together so we're gonna do our deadlift. We're gonna come up. Little calf raise. Nice and easy. Lower body heavy. Right down. Take it up. Lift up on those toes. If that's not right for you, you just keep the deadlift. Take it up. So we're going to be interspersing some of these real back to basics, nothing too crazy, right? With up some of those higher intensity intervals like we just did. Up. Two more. All right, guys, remember that row that we just did. I want you to take it to that hinge. I want you to turn your palms to the front. Pull it up right here. Two dumbbells. It's not a curl, it's a row. Elbows up. But we're making it different, right? Squeeze. Woo. Breathe. Four more. Get that back working. We got extra back workout today. You know why? Because we need it from sitting at our desk, looking at our phones, driving all the way up. Keep those palms forward. You can guess we're going to put them together, but palms forward. Right here. Watch me. Deadlift row. Stand up straight. Yes. I want you to try to keep your palms forward. It's a little different. Little different area of the back, right? You feel your biceps working too? Four more. Then this is it, team. We're taking a break on the bench. Yes. Whoo. Squeeze in the back. Yes. You can set them down right here. Oh, man. You guys shake it out. Heart rate's up. We're coming down onto the floor or the bench if you have it. We're going to start with a little core and I want you to have those heavy weights close by where you can get them all Right. So they're easy, are either on your side or they're places where you can reach for them quickly. But first, bring it all the way down on your back. Let's relax our upper body and our lower body again. Don't worry if you don't have a bench. It's just a way for me to show you if you do. But. And if you have the bench, get this little stretch. Bring your feet up. We're gonna tuck that pelvis. We're gonna wrap that core. Hands can be here or here. Whatever is best for you. And I just want you to tap those heels right to the ground. What I want you to think about what is moving the core. Not my legs, right? Not my hip flexors. It's my core. Pull it in, core. Yes, you can. Now you can keep just that. That's your first option. Just a little march. You can even do it from the ground if you want. Or extend. Extend it out to a bicycle. One and then the other. Breathe. Keeping it here. Trying to just pull in to about right above your hips. Feel the difference? Right. When you come here, you get a little more of a stretch. But when you come here, you keep that core working. 8, 7, 6, 5, 4, 3, 2, 1. All right, little core break. Right? Just a little breather. Let's grab those heavy weights. All right, we're going with the press. Then we're gonna add on. You can always go to one dumbbell if you need to. Let's take it down. They can be up or down, whatever feels good for you. Now that that core is tight, pull it in. Regular press. We're going down and up right here. Yes. Breathe. Ah. Nice and strong. Keeping the core engaged. Just focusing on that upper body. So we're getting upper body push. Remember, those elbows are in just a bit. Not straight, straight in, not straight out. Can we slow it down? Right here, Take it down for two. Up for two. Right here. Nice and strong. Yes. Chest and shoulders, but a lot of triceps, too, right? Down for two. Up and strong. Yes, you can. Two more. Ah. All right, team, from the top, I want you to turn them in. We're going to keep them close. I want you to try this with the heavies. And if you need to go wider, you can, but we're going to alternate close grip. Take it down straight up. This one's hard for me, especially on one side, but I'm gonna try it. If that's too much for you. Yes, you can grab lighter ones or. Yes, you can. You can always go A little wider with it, but keep the elbows pointed forward. We get more triceps. Three, two, one. All right, team. Set. One down. Hold the other one up. Let's go back to that bicycle. So, one, heavy weight. If you have light ones, you can keep the two, but let's go back to that bicycle. Go right here. So again, if you have lighter weights, I have 20, so I needed to go to one, but you can always take it to the two if that's better for you. Because guess what? We're gonna add that little press down and up. So two dumbbells, elbows right by your side, or one heavy dumbbell in the center. Lots of triceps, lots of chest and shoulders. Lots of corners. Core right down and up. Yes, you can burn. Yes. Two more. Slow and controlled. All right, Rest your legs. If you feel strong and stable. Triceps right here. I. I know you may need to switch your grip. I want everybody to feel safe. Safety first. So maybe you need to go here and up. Or again, maybe you can go two dumbbells. Not very many tries are burning. I know. Four, three, two, one. Burn. And relax. I know. I feel it too. Let's set those heavies to the side. Grab a sip of water. Bench out of the way. If you notice, guys, the first part of that workout was lower body, heavy with some. Back then we had core where we had upper body, heavy upper push with some core. Let's grab some water. We are almost there. I promise. Oh, man. All right, team, so let's take it right here. Two medium dumbbells right here. And then we're gonna drop it to one. Let's go medium. Why not? I know those arms are tired. We're gonna start with lower body. We're stepping out into a side lunge. If you don't want to step out into it, just shift your weight. If you'd rather keep it body weight or one dumbbell, you can do that too. But let's Finish strong. In 3, 2, 1. To the side. Here we go. Side lunge. Step it in. Yes, you can step it in. Get down there and here. Four more just like this. We're gonna keep it simple. Yes, you can. Three, two. One more. All right, we're gonna add a bicep curl. You can watch me one time. Side lunge. Step it in. Biceps. You can go one dumbbell or two. If you're going one, just pick whichever side you're starting at, Right? Take it down in. Yes. Four more like that. Here we go. Four. And breathe. Three. Yes. Two. One more, and then we're adding on one more thing. It's gonna be a curtsy lunge right here. So watch me one more time. Side lunge, lunge, curl, curtsy. Yes, you can. Side lunge, curl, curtsy. If that's not right for you, just keep the side lunge and the curl. And breathe. Boom. Four more right here. Yes. Four. And up three. We shift the side to side. Two. One more. All right, team, drop it down eight. You can do it. Little pulses. Stay down there. Four, Three, two, drop. One. Right here. Whatever side you were doing, the side lunge, let's take it hip to shoulder. Hip. It's a chop, right slow. Now, if you want two hands on it right here, this hand is going here because we're going to add a press in three, two, one. Watch me here. Twist hip. If that's not right for you, just keep the twist. And here. But if you can twist hip, you can even take it bigger if you want more core. Four more right here. Four. And up. Burn. Three, two, one. More. Yes. Other side. Right here and here. Right here. We got that other side with the side lunge. And that is it, team. I promise. Here we go. Remember, you can take this hand, have it on the inside burn. Here we go. You got chop and press. Yes, chop, press. If you just want to keep it with the chop, that works too. Two hands. Here we go. Four. Three, two, one. More. All right, team, give your hands a little break. All right, this is it. This is our last big push. All right, we're gonna take it side lunge. We're gonna go side lunge. Hammer curl. We're gonna go side lunge, hammer curl, curtsy. We'll post our pulse, our curtsy. All right, hang with me because we are so close. Three, two, one. Here we go. Drop it low. Step it out. I know we're tired, but I don't want you to rush it, and I don't want you to feel like you're not gonna get as low because we're tired. Really shift your weight. Remember, you can keep it stationary, too, if you want. Or down, push out of it. Yes. Down. Here we go. And breathe. Yes, team, right here. Down. Hammer, curl. Down. I know it feels like a lot of biceps for one day, but we got a lot of presses and a lot of rows, too, and a lot of triceps. So let's make them work together. Breathe. Let's add your curtsy. Here we go. This is it, team. Side lunge, curl, and curtsy. You can always just do the Side lunge. Or maybe you want to take the arms out and just do side lunge to curtsy up to you. Breathe. So close. There we go. Four, three. Whoo. Two. One more. Hold it down right here. Pulse. Hang with me, team. You can do it. Four, three, two. Relax. Oh, man. You guys, we did it. But you know what? We haven't done any planks yet in this workout, and I think we have just enough time for that bonus move. So catch your breath. We're going to do a plank. If you're not feeling the mat today, you can do everything standing, or you can take it elevated on a bench or the wall. Join me on the mat. Bonus move. This is really it, team. We're gonna start in that plank position, then we're gonna tap those knees in. We'll add on as we go. Here we go. 60 seconds is all we need. Holding it here. Tap the knees one at a time, nice and slow and controlled. If you're moving from your knees, you just bring one up at a time. But if you're at the top, you tap them. Can we get a little twist with that knee tap? Using the obliques, right? Nice and strong. Stay lifted in the center. Yes, you can. I know. Can we bring a center little pike slowly down. I want you to use your core to lift. Even if you're on your knees, you're gonna lift using your core, not pushing from the elbows or the toes. Imagine there's a string pulling your belly button up through your back. Use your core. Tuck the pelvis. Hold it here, team. Last one. Back and forward. Push towards your heels, then back. This is it. 10 seconds. Hang with me. 4, 3, 4, 2, 1. And done. Stretch it back, guys. Oh, man. What do you think? Did it go by fast or not? I feel like I'm gonna get some mixed reviews in the comments. Come on, all fours. Roll through. We're gonna keep this cool down pretty short, so I want you to promise me that you will get some more stretching on your own after this workout and also be working that mobility and flexibility throughout your week and throughout your routine. Go ahead and walk back onto your feet. Come up halfway. Little petal right here. And slowly roll that up. Let me know in the comments how you felt. Again, I know these flows. It's nice when we have very clear intervals. When we know, oh, we have 40 seconds, then we repeat this. But sometimes the surprise makes it go by quicker. I know. I kind of love that when I'm like, just throw it at me, and I'll do it in the moment. And yes, it's gonna burn. That's the name of the workout. But we worked hard. And a reminder team that you do not always have to be going heavier with your weights to get progressive overload. You know, I'm always going to encourage you to go heavier. It's always a good idea. We want to be getting, getting stronger. We were not going to get big, bulky muscles as women especially. But there are other ways. If getting weights is not something you're able to do right now. Slower sets, progressive overload through time, under tension, all of those things are going to really help you to build that strength. I have a ton of workouts like this, as well as interval workout, circuit board workouts, back to basics, all of it here on the channel. So make sure that you check that out and subscribe. And if you're looking for more specialized programming, if you're looking for nutrition, a meal plan, a nutrition plan, all of that, plus advice and guidance directly from experts, join us in the BodyFit Athletic Club. Let's get one big deep breath in and out. You did it. That was your dumbbell. Total body burn workout. Great job, everybody.