06 The Ultimate Full Body Dumbbell Burn!

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your full body dumbbell burn workout. In this workout, we're using dumbbells to strengthen and sculpt the entire body. And we're going to use a flow format. So working in five and six minute blocks to really bring the burn. 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 by getting our bodies warm, we can march and pump those arms. We are getting it done with dumbbells. As you can see behind me, I have three sets, my 20 pound, my 10 and my 15 pounds. Let's roll those shoulders. If you have all those options, use them. If you have a few options, use them. If you don't, just use whatever you have available to you. You can even just keep this body weight. I'm just glad that you're here and that you are moving with me today. So we're rolling those shoulders forward and back. We are going to get a quick warm up, some mobility work, some activation work and then we are jumping in. We're going to take our feet wide, arms up in that eye and then drive the hips to the back. So we're here. It's a hinge. Drive those hips back and then stretch up for that mobility through the shoulders. Here's what we've got today, team. We are working in circuits of five and six minute blocks. So we're going to be moving continuously, working on that muscle endurance. Let's take it to a T and a side lunge. So T with the arms, step out on the side lunge, get as deep as feels good for you. So it is going to feel like a flow, but you will get breaks. It does not mean that we're moving the entire time, just means those are our intervals. I know some of you have done these flow workouts with me before and they do move pretty quickly, right? So don't stress about it. We're going to get it done and it's going to be over. But before we know it, last one, take those toes out, nice big Y. And then a squat. So trying to get low even if you don't go to the ground. Just opening up the hips, big stretch to the shoulders and then we're here. So I will be cueing you as we go, but you're not gonna have things on the screen. But don't worry, it's a little bit of a technique just to get you to be in the moment, working hard. Not worried about what is next. Let's take those arms out flat, back down, and round it up. And not watching the clock, because you don't need to. We are here. We are moving. We are going to get those muscles working hard and we're going to add a little burn at the end of things. All right? But don't worry because I will cue you on when to go heavier, when to go a little lighter. Let's stretch those shoulders right here. And then we're going to do some little tap backs. So walk your feet in, tap it back. If you want to get low in a lunge, you can, or you can keep it a little higher, but reach those arms either out in front or over the head. Whatever feels good for you. I just filmed the leg workout right before this, and I am feeling it, you guys. We'll see how this goes. So hold it right here. You can either stay up, push that heel down, or take it down. World's greatest stretch. We're going to reach through, so everything is going to build as we go today, too. So that's the other thing you don't have to add on. You can keep it back to basics. Go ahead and switch your sides on that. We'll take it here, press it down, drop it down, reach. And here we go. We're going to build, but I will give you options. You'll be able to stay or take it up if you want. From here, meet me down on the mat. You can either be on your toes in that high plank or on your knees. And wherever you are, we're gonna go child's pose, up to all fours or the plank. So we get a little stretch through the hips in the back, and then we get the core working right here. Hips in the back and up and take it back one more right here. And then let's walk those hands back. Stretch your back right here. Slowly roll it up one at a time. All right, Tap and reach across. So we're gonna start with our first. It's going to be a six minute block. We're gonna get some lower and upper together. We're gonna get some core. We're gonna keep it all standing. So that's what's going to be nice about these blocks, is that we'll have all standing or all on the mat. So we go through some cycles where there doesn't have to be a ton of up and down, up and down. We'll move. You can always adjust your weights if you need to, but again, I'm going to try to Cue you as we go. Let's take those knees across right here. And then if you want to finish with a little stretch out, toy soldier kick. All right, so we're going to start with medium to heavy weights because we're going to be starting with a plie squat but adding a bicep curl. So I'm actually going to start a little lighter with my tens because we're going longer muscle endurance sets. But up you again. You can always drop it down. We're going to start toes out, plie squat. We're going to add a curl, we're going to add a twist, and then we'll add some holds and some little pulses maybe. All right? Don't worry, we're going to have a good time doing it. Six minutes, starts now. Plie squat. Get low and drive it up. Nice and easy. Back to basics right here. Dropping it low, squeezing up through the inner thighs and the glutes. So I like to rest my weights right here. You can also have one or two weights down to the ground. It's up to you. Or even raft at your shoulders. Whatever works for you. Let's go two more and let's bring those weights in the front. So here we go. Down, Everything up, take it low. Everything up. Right? So really take your time. And again, that's why we're starting a little bit lighter or medium weights because we're going to go a little longer with these sets. All right, turn those palms in. Hammer curl, bring it up. And I want you to hold it at the top. Watch me. I'm going to do a little twist. Take it down. Curl in the center. Twist. Take it down right here. Now you have options with this. Join me when you're ready. If you want, you can do one at a time if that feels better for you, or keep it together. I know, I feel it, too. Here we go for eight. Bring it up. I know sometimes it's better if I don't count down, but sometimes it gives us an endpoint when we don't have that timer to go by. Right. Four, three, two. Can we hold it in the center? Let's go. Out and in. If that's too much, do one at a time. Squeeze. I know. Burn. Squeeze in your back, biceps and back. 3, 2. Rest those weights on your legs. Get low. We're gonna pulse in those legs, right? Yes, you can hold it down. And if you can lift the heels one at a time, adding a little calf raise, but also really important to the strength of our ankles, our knees, our hips. 8 7, 6, 5, 4, 3. 2. Relax. Stretch. All right, even though we're still in our timer, you can get a little breather. I want you to watch me here. We're gonna do a lat sweep. So I'm here. I'm gonna be in that staggered position, sweeping, squeezing in my back and my triceps, then down. Then we're gonna add a little push lunge and a sweep. So your push lunge is here, and then push out of it. All right, we got two minutes to go. Two, three. Yeah, here we go. Three. Here we go. So hinge, we're gonna sweep up and down right here. So you're just hinged, even though your legs are feeling it. Let's squeeze in your back. Yes. Up and down. Three minutes to go. So you're kind of trying to hold at the top, slip in in the elbows, but it's not a kickback. It's not your triceps are working, but it's more of those back muscles. Let's go. Four more. Four. Three, two. All right, nice wide stance. Lean forward, push back. Right. So these weights may be a little light for that, but that's okay. We're gonna separate them out first. And push. Yes, you can. Four more right here. Four. Drive it up. So it's kind of the cross between a lunge and a hinge. That back foot stays in place. I love this as an option when we don't want to do that regular lunge. Watch me. Push, lunge, squeeze, lat, sweep, drive it up. So take it forward. It's not a kickstand deadlift, and it's not a lunge. I want you to come forward into it. Sweep. Push it out. Yes. Four more right here. Four. Yes. Three. Squeeze in your back. Two. Last one. Can you hold it here? Tap down and up. Down and up. Last two. Yes. And relax. All right, guys, we got to get this done quick, but we can do it. I want you to hinge a hip here. Reverse fly, squeeze in your back so you're in that hinge position. I know that back is tired, so if you need to alternate one at a time, you can do that too. You're in that staggered stance because we're going to go to push lunge on the other side in just a minute. Two more. Squeeze. Push it. Lunge forward and back so that back leg stays straight. Again, it's kind of like your front leg is in that lunge position, but your back leg is straight and your torso is a little more in that position here. Here we go. Down, Fly. And up. Down. Yes, you can. I know. All right, I didn't quite time this right, but we're gonna get those pulses down right here. Two more. There's our time. Last one. Take it here. Down and up. I know we're over our time, but little push if you want the pulses. Just down and up. Breathe. Four, three, two, one. Oh, man. You guys, listen. I'm sorry. I know. That was six and a half minutes, right? Little stretch. Listen to my practice of this. The timing worked out, but I guess we did. We probably did a little more of those bicep curls. Curls that we needed. But that's all right. You hung out with me. Let's grab some water, team. We're taking it to the mat. That was a good one, right? So we got a lot of upper body pull. Our biceps, our back, our shoulders. We got a lot of lower body squat and lunge. A little bit of hinge. Now let's take it down to the mat. So if you got something heavy to medium close by, we got five minutes to down here. We will start with some core. We'll be on your back. I'm gonna have these heavies close by. We'll start with some core. We'll take it to some upper body. We'll get a little lower body, but I know it's tired, so we'll give it a little breather too. And then we'll get a lot of upper body push. So I'm gonna have both my tens and my 15s close by. We're starting with no weight, with just a little bit push. Crunch. So your push is hands are pushing into the legs, legs are pushing into the hands. 3, 2, 1. And you can either just tap it down. We'll start with that. Or extend it out. All right, team, we'll start with that. Then we'll add a little bicycle. Then just when our core needs a break, we'll take you to some upper body. All right, team, catch your breath. Let's bring it here. Five minutes. Starts now. Here we go. Up and push. Three, two, one. You can do a little tap. You can also keep that upper body down. If that's right. You. If you just want to march and keep that internal push. If you want to get the flexion and the extension, adding the crunch. But your entire core is bringing everything in, right? And then you've got that internal resistance right here. Push against each other. Deep core. You can keep just that or take it out. Hold and push. Hold. Ambush. I know. And in four, push. Three, two, One. Drop those feet down. We're gonna reach to the heels. I know we if keep your shoulders, you can reach, but feel those obliques. Yes, you can. I know. That was like a full minute of correct. 4, 3, 2, 1. Hold it up right here. Just hold. Yes, you can. Tuck the pelvis. Four, three, two. And relax. I want you to grab your heavy weights. We're down in that press position. Elbows are turned in slightly. We're going to start with just your regular press. All right, here we go. Relax the upper body, relax the core, but stay connected. We're gonna press up and in, down and out. Join me here. Up and in, down and out. And then you can boom. Ah. You know what? I think our lower body is lonely. Do we want to add a little bridge? I think we do. Here we go. Lift with the bridge as you press. Yes. Four more. Four, three, two. Hold those weights at the top. Hold the bridge up. We're going to go out with the knees and in. So stay lifted. Squeeze inner thighs, outer thighs. Push out. Squeeze in. Stay lifted. I know booty. Four, three, two. Go ahead and lower your bridge down. Turn your palms in. Close grip. Press. I know those press muscles are tired, but you got this. 4, 3, 2, 1. And relax. Take those weights down by your side. Big stretch right here in that upper body. Take your feet in the scissors to get that stretch. We're gonna pull in for two, in for two, all the way out and around. So it's sort of a cross between our scissors and our double leg stretch. You can, of course, keep one foot down if you want more of the stretch. If you want to keep the hips lifted. Yes, you can. And breathe. Four. And up. Three, two. Yes. Hug those knees in. I know. All right, team, we're almost there. Right here. All right, so let's turn to your side. We're just gonna do a little side plank each side. No, we're gonna turn into that front plank. I'm gonna be a little easier with my time right here. So we're gonna lift up, tap the knees down. So I want you to think of it like a plank. Single. Let's finish it out strong right here. We got lots of core, breathe. And then we're going to go forward and back from the toes to the heels. Just a little bit in those shoulders to get that upper body working to finish out these last few seconds. 4, 3, 2, 1. Stretch it back. Oh, you guys. I know. Woo. All right, let's bring it up onto your feet. Lots of core, lots of upper right. Let's Grab a quick sip of water right here. Cheers, y'. All. All right, I know. Timer's getting me, too. All right, team, so shake everything out. We are back up top, and we're going to take it, starting with our regular deadlift into a curtsy lunge. Regular deadlift into a curtsy lunge. We're going to add a fly, and then we'll take it one dumbbell. We'll do some things overhead for our tries. All right? We're going to add some core as well. We've only got five minutes up top. Let's grab your heavy weights if you got them. I'm starting with my 20s. All right, we got five minutes. Shoulders back, core engage. Three, two, one. Start with just your deadlift. And then we're gonna curtsy right here so you can go heavy with this because we're gonna switch gears down to one dumbbell for the second half of this, all right? So don't worry, you're not gonna hold these heavies for the entire five minutes. Breathe. And here. Yes, you can cross down. Stand up straight. Told you this workout would go faster in the last little bit, right? Take it to your deadlift. Dead deadlift. Row, no curtsy. Right here. Just join me. Deadlift. Row and down. Stand up straight. Pull those shoulder blades in. Four and up. Three, two. One more. Can we hold it here? Just isometric. Hold in your back. 4, 8. Pull those elbows in. Pull those elbows up. Shoulder blades in four, three, two. Set them down. Shake it out. Right. Isometric. All right, all the way through. All right, team, we got three minutes. I want you to take one dumbbell here. We're going to take it to that curtsy. We're going to hold it at our chest. We're going to start with the curtsy. We're going to cross it over. All right, so we get a little half. Then we'll add a press up top. All right, but hold it here. If that's not right for you, just keep evaluate. You can add the weight when we're ready. Here we go. Curtsy. Take it here. Start with just this. You can tap back, too. Remember, you don't have to get super low in the curtsy. And breathe. Can you add that twist so it's a little twist and then back to center so it's almost like a little bicep curl. That's why we've got one heavy right hand up. Breathe. Can we add a press, curtsy, and twist curl, press. Yes, you can curtsy balance, right? That's what we're going for. It's putting you a little off balance to make your core work harder. Two more. Last one. Can you take it down? Hold it here. Pulse. Or hold either one. 4, 3, 2. Watch me. 4, 3, 2. Can you take it up? Up. Over and down. Up. That doesn't feel right for you. Keep the press up. Triceps. One more. Back to here. Curtsy. We got just over a minute, team. We're gonna get it done again. If you need a break, set this down or keep it low until we add it, which is right here. Here we go. Curtsy, Twist. Curl it here. One minute. And up. Breathe. Can we add that? Press, curtsy. Press, curtsy and twist. Slow and controlled, right? Curtsy and twist. Yes. Two more. One heavy weight. It's amazing what we can get done with one weight. Can you hold it down? Pulse. Breathe. Four, three, two. Take it here. Four, three. Stay low. Two, one. Press it up. Four, three. That's your time. Two, one. Relax. Oh, you guys. There's my heart rate getting up there. That's why we do this, right? It's cardiovascular endurance as well as muscle endurance. Oh, my goodness. You guys. All right? Catch your breath. Quick sip. Yes. Getting it all in. Thighs. Tries back. Lower body. All right, team, we're keeping it short and sweet today. So last round, we have three minutes, but here's what we're gonna do. We're gonna add a swing. All right? We're actually going to start with that. You can do a dumbbell swing, skier swing, or one dumbbell in the center. If you have a kettlebell, you can mix that in. But we're going to start with that. But we're gonna do three quick rounds of only 15 seconds. We're gonna stop in between. We don't normally do that, but I want you to readjust, get the stretch, and then get back into it. All right, We. Then we'll take it to the floor. We'll get a little upper body to finish and some core, so lower upper core. Let's start with one heavy weight in the center. Again. It's three minutes only. Let's get it done in three, two, one. Here we go. Drive it up. Let it drop. What did I say? 15 seconds? Yes, you can. Last one. And relax. So swing and relax. Get set, get that stretch, and then we're going to take it again. Remember, you can always do the deadlift if that's better for you. Here we go. Power up. Fifteen. Yes. Three, two, one. Swing and relax. All right, let's finish out this minute again. If that doesn't feel right for you. Just do a deadlift or Finish strong with 15. Here we go. Power up. Trying something a little different, so you'll have to let me know in the comments if you like doing the quicker ones. Short intervals, like, almost like a cluster set. Right. Five, four, three, two, one. Swing and relax. All right, one minute down, two to go. Meet me on the mat, team. We're gonna take it fly into tries, so something kind of medium to light. I'm gonna go with these tens because I'm tired, but we're gonna get it done, team. All right, Meet me down here. Here we go. Like you're hugging a tree. Fly tries when you're ready. Now, giving you a couple seconds of your time for that setup. I know. Then we'll finish with our core out, nice and strong in. It's like I'm trying to get every exercise in today. That's what I like about this setup is we don't get. We don't have to stay stuck in one particular sequence or certain exercises. Even though, you know, I love that format. Right. It's good to get that repetition, but this way we can surprise our muscles. We can get a lot of things in as we're getting it done. All right, hold it here for tries. We've got four. Take it up. Three, two, one. More. Yes. Turn it over into that plank position. Knees or toes? Here's what we've got. We're gonna run it for four. Rotate it out. Join me here. Finish it out. Four, Three, two, one. If that's not right for you, you can do the rotation on your knees and just go right and left from your knees. You can always just be here. Rotate. Take the plymer out. But if you can, let's finish it out, team. 10 seconds. Right here. Last three, two, one. Yes. Stretch it back. Oh, man. You guys stretch. I had a plan for that workout, and almost everything worked out, except for that little extra 30 seconds we added in the beginning. Sorry about that. Please forgive me. Press your shoulders down into that child's pose. Come up onto all fours. Roll through. Cat, cow. Feels better to be on your wrist. You can. Or your. Your fist. Oh, man. I know you will, but please let me know in the comments how. How you felt. I know some people like the flow, because, again, we can get a lot of things done. Roll back onto your feet. We can sneak a lot of things in. Then it becomes basically, no repeat, right? Because we're just moving from one thing to the next. It's always good to Throw these in. You notice slowly roll up. If you're following my programs, I don't do them that often. I used to do them a lot more back in the early days, but now we do more structured circuits, more repetition, more formats where you know what to expect. You have the timer, all those things. But it is good every now and then to have a workout where you don't know what's coming, where you only know your time interval, right? Where you're not thinking of, oh, I gotta get to the last 10 seconds of this, or I gotta do this or this is coming, right? A little bit of surprise is nice for our bodies and our brains. Let's take the fingertips down. Let your head stretch through here. So let me know in the comments. Do you love it? Do you not love it? That's okay, too. Again, we don't do it that often, but sometimes it's really fun for me and I hope for you to be surprised to get a lot done. Kind of like those bonus moves where I say brain, not pain, where you're having to think so much about what's coming up next. You're not thinking about how hard your body is working. Make sure that you get some more stretching on your own. We're keeping it pretty short today so we can get you out of here, but get some stretching on your own. Please subscribe and spread the word and like this video and comment and do all the things so I can keep making these videos for you. Thank you so much for being here. One big deep breath in and out. You did it. That was your full body dumbbell burn workout. Great job, everybody.