06: 25-Minute Dumbbell Total Body Burn

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell total body burn workout. In this workout, we are getting your entire body moving for strength, for mobility and for endurance. We'll be working with dumbbells today. I'll be working with my 10, 15 and 20 pound dumbbells today. You use whatever you have available to you and of course I will give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just with a march. We're gonna pump those arms, we're gonna go ahead and get the blood flowing, get our body's temperature up and get our energy up and then get ready to move. You can roll those shoulders to the back. We're gonna keep the warm up short so we can keep the workout short. I think you're gonna like this workout. Everything that we do is essentially no repeat, so get excited about that. But everything will have three versions. So most often it's going to be one exercise, then a second similar exercise, then putting the two together. Let's open up those arms nice and wide. Don't worry, that'll make sense as we're going, meaning if we're working the lower body, your second exercise in that little group is also going to be lower body. So for example, a lunge and a hinge. And then your third exercise, you're going to put them together. The trick is we are doing it back to Back to back. 3:30 second intervals. So short intervals, but by the end, that is where you are going to feel the burn. So get excited. I think you're gonna like this one. Let's take it right here. We're gonna go up with a Y and then drive the hips to the back and hinge. Why? Big stretch and then hinge. So really think nice flat back and then drive those arms to the back so you're here. Hips back, arms back. So we are going to get the burn, we are going to get that muscle overload, so that muscle endurance as well as building strength with that overload. One more.

Let's take it right here. Open up those knees, roll those shoulders stretching out on the inside as we stretch through the back. Now, of course, with all of this, I'll give you options. If you want to just keep the first exercise the whole time through, you can do it. But I think you'll find you like the variety and things are similar enough. So go ahead. Last one right here. We're gonna go up to the eye and as we do that we're going to tap our feet back, so open up the hips so you're tapping out, trying to get wide with it. And if it feels good for you, you can even drop down into a lunge. One of my knees is feeling a little achy today. That happens, so I'm going to be careful on that. But if you can get low, you're going to get that nice, good stretch. Drive those arms to the top.

One more. Let's hold this one here. So you can either hold it up top and hold the stretch here, or if you're able, we're gonna get down. Can even walk that foot out a little bit to create that space. Arm up and then reach through and up. Drop that back knee down if you need to.

Right?

And then take it other side. So we're going to step back up. Other foot back.

You can hold it here or drop it down and here.

And then go ahead and meet me on the mat. You can either be in that high plank here or on your knees. Feel that core kicking in. It's a little forward and back. Knees or toes, a little side to side and a little stretch back. Child's pose. And then bringing it up to all fours. Little stretch.

Couple more.

And then we're going to make our way back up to our feet. Go ahead and walk those hands back and slowly come all the way up. All right, so working with dumbbells today, turn to the center, tap out, and reach. You can see behind me. I have three sets. 10, 15, and £20. I'll try to cue you when to go heavy. Don't worry if you don't feel like you have something heavier, you're gonna get the other the overload. Just by the way, we are doing our circuits today. Okay, so we have two long circuits. Longish, but in a short workout. But I promise we're gonna get through it quickly. All right, so we are going to start with a lunge. So heavy weights in your hands. Watch me. We're gonna step back into a reverse lunge. You can also, of course, just do a little tap back. Our second exercise that we go right into is a kickstand deadlift. So it's going to look like this. Then our last round, we put them together. So lunge, step in, deadlift, step back into the lunge, all with heavy weights. If you need to keep it body weight or a little lighter if you need to drop the weights towards the end, you can, but let's grab those heavy weights. All right, core engage. Remember, we're stepping back on train tracks. In three, two, one. Here we go. Regular lunge. And I know sometimes when we're lifting heavier, it's. Our muscles are fine, but our hands. The grip gets hard, so you can experiment. I sometimes point my weights a little bit down. That helps me a little easier with the grip. You can also set them down in between if you need to.

Remember, it's only a 30 second interval. So even though we're gonna feel the burn in the moment, it's gonna be over fast. Go ahead, bring it in. And we're into that kickstand. So again, your feet are shoulder or hip distance apart, but instead of lunging, you're driving the hips to the back. Soft bend at both knees. Stand up straight, shoulders are back, eyes out in front here.

10 more seconds. Then we put the two together. I know it's tough, but you're gonna do it. And good news, guys, we're gonna switch to an upper body before we get that other side. Ready? Here we go. So we're gonna go down a lunge, step it in, kickstand, stand it up, drop low, low with the knee, and then drive the hips to the back burn. There's that burn in the total body burn. If putting the two together feels like too much, just do one.

Yes. Five seconds. Here we go. Three, two, one. Set those weights down. The good news is 30, 30, and then we get a 30 second rest. Seems like a lot of time, but it's gonna go fast. All right, team, before we get that other side, so everybody be aware of which one we just did, we're gonna take it. One heavy dumbbell in the center. We're going to start with a press. We're going to go to a tricep. We're going to put them together. So one heavy weight or two light, if that's what you got. Here we go. Up and down. Now, I wanted our grip to get a little bit of a break, so I'm doing one heavy. My 15s.

You're just going up and down. So not arching the back a little bit out in front of the body. Stack the hips over the ribs. All right. Heart rate staying up, right?

All right, we're gonna hold it at the top behind the head. If that doesn't feel right for you, you just keep the press. Elbows are in. And if it feels better for you to hold your weight like this, that works too. You decide what is better for your triceps. We want those elbows in. We want you to have good posture. This one's gonna get that burn and then we're gonna put them together. It's gonna feel like a little bit of a break, right?

Five seconds. Then we put the two together in three, two, one. Down. Press tries. Bring it up. Down in front, press up. So upper body push. And again. Whichever way feels better. For your grip, press behind.

And here. Up.

Ah, I know.

One more.

Burn and relax. Set that to the side. All right, team, so whichever leg you didn't do before, we're switching gears to here. So we're going to start with that lunge. We're going to take it to that kickstand. Then we're going to put the two together. All right? So your hands got a little break from the heavies. Let's go ahead and grab them. Core in tight. Bend your knees to pick them up. Nice. Good posture. Stepping back in the lunge in 3, 2, 1. Lunge it down, stand it up. Right here.

Yes.

Boom.

Here we go.

Five more seconds, and then we go into that kickstand right here. So set here. Hinge. Drive it up. Push the hips to the back. It's not just a fold forward, it's a hinge.

Right here.

And up.

So getting the two different exercises, then putting them together, I think is key.

Right here. Together. Here we go. You've got a lunge. Step it in. You gotta hinge. Stand it up. 30 seconds only. Not gonna get very many, but let's make them work hard. Yes, you can.

Breathe. 10 seconds.

Can you get one more? All the way through both parts and relax?

Yes. Team, shake it out. All right, so last one from here, then we grab a quick sip. We're gonna do a chop now. Chop is upper body, but it's also a whole lot of core. So we're thinking about it as core. Down by the hip, up by the shoulder. This time we're going to go right, we're going to go left. We're going to alternate in the center. All right? So one medium to heavy weight side to the right. Here we go. Down across your body. Now you can keep it small. Just go hip to shoulder, right. If you want. There. Or twist into it, take it a little bigger. You're going to get a little more core by keeping your hips and your toes forward. But if you want a little more power, you can turn into it. So you do you your workout.

Right here. Switch your sides. Here we go. Other side.

So lots of core, but also those arms. Yes, you can. I know.

Twist it if you want.

Five seconds again. If it feels better to keep it small, you're still getting the core, I promise. All right, right here. Side, center, side, center. If you need to make it small, keep it here. Twist center.

15 seconds to go.

Strong core, strong. Upper water is coming.

Yes.

Three, two, one. And relax. All right, team, quick sip of water. Meet me over here. Told you it was going to go quickly, right? That was your first circuit. Short. No, I called it long. Feels like a long on the page. A lot on the page, but it's not. Cheers, y'. All.

So you can tell with this style of training, we're not getting a ton of repetition in sets. We're getting the repetition and the fact that we're doing the movement three times through. Almost like those cluster sets, right? This is going to keep the muscles working, and it's going to build that endurance in our muscles and obviously in our cardiovascular health. Meet me back over here. All right, team, so we're going to start with a plie squat right here. Then we're gonna do a sumo deadlift. So you're still in this position, but your deadlift here. Then we put them together. One squat, one hinge, similar to what we did with the kickstand. Go ahead and grab those weights. You can hold them right here or down in the front, or just one, but let's get it done. In three, two, one. Here we go. Down. Sumo squat or plie squat. Now, I like to rest them right here because I feel like. I really feel it. But you can also go down if you want to get a little lower. That's what I'm going to do. When we put them together.

Squeeze up through the center so you're connecting through those inner thighs, the glutes, the pelvic floor, and your core. Right, Right here. And up, down, up. Last one. All right, bring them in front. Shoulders back. You're gonna hinge. Drive the hips to the back. Stand up straight. Join me here.

And up. Yes, you can.

It's different. I know it's not. Our regular deadlift, you got a soft bend in the knees, just like we do with that kickstand. But you're pushing the hips to the back. Then standing up from that hinge position. Not a squat.

Hinging at the waist, the squat bends at the knees.

Five seconds, and we put them together right here. Three, two. Here we go. One squat. Nice and strong. And deadlift. Squat.

Deadlift. Yes, you can. Sumo squat. Sumo lift.

Yes.

Nice and strong. All the way through. Strong lower body.

And up.

Burn. Last one.

And relax. Set those to the side. Team, catch your breath. Shake out those legs. Now we're going to some upper body. So for our back, we're going to do a reverse fly. So you're in that hinge fly just like this, squeezing those muscles along the back and the shoulders. Shoulders. Then we got bicep curl. Then we're putting them together. All right, you can either do them at that hinge or you can come up in between. I'm gonna go.

Starting heavy on this. I may have to switch to lighter when we put them together, but I'm gonna try. All right, 30 seconds with that reverse fly. Drop the chest hinge. Here we go. Nice and wide. And here. Now you don't have to get super high with it. Just about level with the shoulders. If it starts to feel too heavy, you can always do one or the other, Right? Squeeze in that back. You can also play around with your grip. You may feel like you can go a little heavier if you turn your palms to the back or to the front. So you do you burn? Squeeze in your back. Yes. Bring it here. Bicep curl.

And I already tell this is going to be a tough one, but I'm gonna try to keep with it.

Again, if you need, you can alternate.

Right here or switch your grip. Maybe the hammer is better for you. Five seconds. I'm gonna go lighter on my together round. Here we go.

Fly and curl. Right here we've got fly and then you can do your curl from this hinge position. Or if you feel better, come up in between. Then hinge, fly.

Curl. I know. Little tricky, but you got it.

Take it wide and up.

Five seconds. Squeeze.

Three, two, one. And relax. All right, team, how about some core? Why not? Nobody told me my mic pack was open. Hopefully everything is still on. We're coming down into a plank now. If you need to, you can do all of this on your knees. For our tap outs, you can tap out. For our hip dips, you can hip dip. And for our rotations, you can rotate. All right, so we're coming down into a plank position. Knees or toes? Let's go. Elbows if you can. Ready? Here we go. So we're holding the plank. We're stepping out, stepping in.

I want you to think about pushing out with those outer thighs. Right here.

Yes.

Staying lifted in the center. Small tuck of the pelvis.

Right here. Here we go. Five seconds. Now we are gonna get a little five second breather in between. Clean. Just so we don't get into our back. Here we go. Stretch it up. Bring it back up. Hip dips. Here we go. Down and up. Down and Up. It can be small.

Right here.

Yes, team. I know. Feeling that core. This is when we're really gonna feel the burn. If you need to, you can always drop it to the knees, but keep that core engaged. 3, 2, 1. Little stretch. All right, we're gonna step it out. Step it in. And dip. Step it out, step it in and dip. In 3, 2, 1. Here we go. Out. In. Drop. Outer thighs, inner thighs, obliques. Out. In. Drop from the knees. Out. In. Same idea.

Yes.

I know. Breathe, team. Out in. One more. All the way through. Yes. And relax.

That core. All right, down onto your back. Since you're here, you can use that bench if you want. I think I planned on it, but I'm already on the mat. Here's what we got, team. We're gonna go bridge for our glutes. We're gonna go press. We're gonna put them together. All right, let's get it done. I told you. Short workout. Let's start with the hip bridge. With or without the weights, it's totally up to you. You can even add a band if that's better. 3, 2, 1. Bridge. Down and up.

And down.

And breathe.

Down and up.

Yes.

10 seconds. Then we're gonna bring them up to our upper body. We're gonna rest that lower, lower body.

My legs are tired getting those glutes. All right, team, bring them up here. Get your bearings. Press it up and in, down and out. Just your regular press. Now. We already got a lot of chest and shoulders with those chops with our press and our tries, but let's get all that upper body. Push again, right?

And here.

I know we're gonna put them together in five seconds. Let's finish strong right here. Here we go. Everything up, everything down. This is my favorite combo moves. I feel like I don't do it as much anymore, but I really love it because you get the core stabilizing and contracting as well. Lots of glutes and hamstrings. Lots of pelvic floor, lots of upper body. 10 seconds. Make it work, team. Yes, you can.

3, 2, 1. And relax.

Stretch it out. Yes.

Drop. Side to side, you guys. Those are our two circuits, but I think we got time for a bonus move. Why not? Let's do it. Here's what we got, team. We're gonna start up onto our feet. I'm gonna give you a couple of options. Medium to heavy weights right here.

All right, so we're taking it here. 60 seconds only. So you can think of it as 20, 20, and 20. We got it. Side Lunge, row. Step in. Side lunge, row. Then if you want, you can pop it all the way back. Pop it in. Snatch.

And snatch. If you don't want to pop it back into that plank, you just drop your weights. Snatch your high pull. Snatch your high pull. All right, we got it. It's going to be 60 seconds, then we are cooling it down. That is it for this workout. Keeping it short and sweet. Let's get that burn one last time. In 3, 2. 60 seconds, here we go. Side lunge. Hold it here. Row. Step it in. Side lunge, row all the way down to the mat. Pop it back if you want. Set them here. Snatch your high pull. Snatch or high pull, you got to pick them both back up from that deadlift. Here we go. Side lunge.

Step in. Lunge.

Pop it back if you want. All the way down to the ground. Pop. Hold that core. Bring it here. Right side, side.

Left, side. Back up. Can we get one more time? All the way through. I know it's a lot of parts.

Finish it out wherever you are, with or without the pop back, but strong. Snatch up. Yes. Three, two, one. And relax. Yes, team. Catch your breath. How do we feel? Shake it out right here. I know. Tap it out. So, again, we didn't get a lot of repetition in sets, but we got a lot of repetition in the sense that we were boom, boom, boom, working through similar muscle groups. There's that heart rate, right? Similar. Similar muscle groups with each little block. And then adding on to get that burn right. Take it through other side. So you really do get repetition in the sense that you come back to each exercise when you put them together. But let's take it right here. A little hamstring stretch. Grab another wall if you need it. But it doesn't feel that way. It feels like a no repeat workout. It feels like a new exercise when you put them together. Even though you're getting the movement pattern again. And putting it together creates more mobility every time you have to switch your movement patterns, right? That is mobility at work. So sneaky mobility, you know, I love it. Just like sneaky core. Please get some more stretching on your own. We are going to keep it pretty short here because I want to get you in and out. But promise me you're going to get some mobility and flexibility after this later today. Within your week, obviously have tons of mobility workouts, short and long if you need them.

Walk it in right here. Bring it up.

Big stretch. One more time. Thank you so much for joining me today. Let's get one big, deep breath in and out. You did it. That was your dumbbell. Total body burn workout. Great job, everybody.