08: Full Body Compound Strength | Strength Workout

Hey everybody, I'm Amy from Bodyfit by Amy. This is your full body compound strength workout. In today's workout, we are working the total body using a set of dumbbells. I'll be alternating between 10, 15 and 20 pound dumbbells today. You use what you have available to you and I will be giving you lots of different options to work to your fitness level. We only have six exercises of compound movements and you'll be able to adjust, take it up or down as feet. Are you ready? Let's do it. Let's start just by getting our bodies warm. You can march those feet, pump those arms. We're just gonna get the blood flowing, get the energy up, get our body's core temperature up and ready to move. So I'm really excited about this workout, you guys. This is different than a lot of other workouts that I'm done. We're gonna keep it short and sweet and guess what? We're getting your entire body in only six, six exercises. Let's roll them to the front. That's right, six exercises where we are going to get all of your basic movement patterns. Your squat, your hinge, your lunge, your push, your pull. But we are getting it done in only six exercises. So let's take it right here, flat back down and round it up through that back. So short, warm up here. Just a little mobility, getting the body moving in the movement patterns that we're going to be using and then we'll grab those weights. I'm going to be working with three sets of dumbbells today, but you can use whatever you have available to you. Let' hold right here. Roll those shoulders. So I've got my 10, 15 and 20 pound dumbbells today. Again, these are almost all compound exercises where we're putting two things together. I'm going to be giving you options throughout that. Let's bring it in and round it up and just little side step out into that side lunge. So I'll give you options if you only want to do half of the move. If you only want to do the squat, not the squat. And the press. You only want to do the press. That's great, you can do that. And also we have three rounds of this, so you can always pick for one round and switch to the second for the second round. So if you're a beginner, if you're getting back into fitness, that might be exactly where you need to be for you today. Let's hold it here. Just shift your weight if you wanna crank it up I'll give you some options to do that as well. If you want to keep the same exercises as is, let's go ahead and take it right here. A little tap back, just like we've been doing them all three rounds you can. Otherwise, I may give you a few little tweaks to make if you want a little bit of variety. Same exercises, a little variety. All right, team. So everything, 40 seconds of work, 20 seconds of rest. Quick breather in between those rounds. And again, options for you to be where you are today. So hold this stretch here. If you need to be on the wall for balance, you can. If you want to drop it all the way down, take it here. Can even reach that hand up and get a little twist. So something you're going to hear me say is be where you are today. That is where you are in your own journey and your fitness journey. And also just where you are today. Maybe you're not feeling it. Maybe you're like, knee, slowly bring it up. When you're getting over a little bit of a cold, maybe you can hear that in my voice. Let's press that heel down. You can hold it here or drop it down. If you're getting over a cold or an injury or something like that, maybe you want to take it a little slower or take it down. I'm going to give you options to do that. So wherever you are today, wherever you are in your journey, I have options for you. If you can meet me down on the mat, either in this high plank or on your knees. And right here, we're gonna sit back into the child's pose and reach that arm over. And then you can either pop back up to that full plank or you can just come up to your knees. So we get a little stretch through the shoulder, through the back, hips to the back, and here and breathe. Bring it up. So just getting in a little rhythm with that one more. And go ahead and walk those hands back and slowly make your way back up to the top. All right, team, so once we get through these six moves, let's just do a little tap and reach across. Six moves. 40 seconds of work, 20 seconds of rest. Quick breather in between circuits. Three circuits. Once we get through that first round, then you're going to be pros. You'll know exactly what to do. The goal is to move our bodies, move in a way that is challenging for us but also doable for us. All right? So go ahead and just tap it out right here. Watch me. We're going to get two or One medium dumbbells, and we're doing a squat and a press. So watch me here. I'm going to sit low in that squat. I'm going to either press 2, or I'm going to press 1 and then the other up to you. Grab those weights. Another option. One dumbbell straight up like that. 40 seconds, but let's do it. Here we go. So low to high. Now, if you really want to get that heart pumping, you want to go two dumbbells. If you need to really take your time, you can go one and then the other. You're still going to get that heart pumping. Make sure you're not cheating that squat. We still want to sit low and then drive it up. Sit low and drive it up. They can be two separate motions. And again, if you want to just do the squat or just do the press, that is an option for you. We got five seconds. Three, two, one. Relax. Set those down. Next, you can probably go a little bit heavier. We'll slow it down a bit. We're gonna do our deadlift into our row and then come up out of it. So I'm gonna go with my heavier weights. You do what's best for you. We get that hinge, we get that upper body pull. Then we bring it all the way up. Here we go down. Pull towards the hips, back down. Stand up straight. So you get the deadlift. You hang out here. Pull up in the row using those back muscles. Stand up straight. Think of them as two separate motions. We don't want to rush it. We want to finish the row and then come out of the deadlift. Right here. As you stand up straight, connect with the glutes, the back of the legs, the core, the pelvic floor. They're all working together. Yes. Five seconds. Can we get one more? And relax. Set those down to the side. All right, team, this next one, we're gonna do a curtsy lunge. Now, you have a few options. You're gonna curtsy behind and do the curl at the top. Curtsy behind, curl at the top. If you want to just do a little tap back, that works too. Or just do the bicep curl. Let's do it. Here we go. Cross behind, get low in the lunge. Step out of it. Bicep curl. Watch me. I'm going to drop that back knee, push out of the front heel, nice and slow and controlled. Nothing with these compound movements has to be rushed, right? Even though it feels like we kind of want to go into it, that's not what we want we want to get full range of motion. Nice, good form. And here, this way, your second and third round. When you know what you're doing, you know exactly what's coming up. You can pick up that pace in a way that is still controlled. Right? Three, two, one. All right, our next three are down on the mat. Have those weights close by. First, we're coming to a plank. Now, if you want, you can take those elbows on the wall. You can stay down on your knees, or you can join me right here, but go ahead and meet me on the mat or the wall. Core, engage. We're gonna lift up into that plank. Here we go. Now, this first round, I want you to focus just on that good plank form, especially if you're newer to planks. If you need, you need to drop those knees or get a little stretch break in between. You can, but I want you also to focus on your breath. Here's the thing. We just did three compound movements in a row where our heart rate got up. So really focus on breathing. We're also going to really zip up that core. We're not holding our breath, but we're tight in our core, we're tight in those legs. So tighten out your quads, your glutes, your back while you're breathing through the motions. Five more seconds. Four, three, two, one. You can stay down here. So we have three up top, three on the mat. Super simple circuit, guys. This time we're getting some triceps. So you can have one dumbbell here or two here to here. If you want to just do triceps, you can. If you want to add a little glutes and hamstrings, you can add a little bridge. Let's take it here. All right, team, two dumbbells. Let's start with just your triceps. Here we go. And breathe. I know it feels a little fast in this first round. Again, I want you to start with the tries, and then if you feel good about the rhythm, add that bridge. If you're a beginner, just stick with one or the other. Either the triceps or the bridge. You can do the other one in the next round. Drive it up. If you don't feel comfortable going over your head with these triceps, just take it to a press that looks like this. You're gonna bring your elbows down straight up. Right? There we go. We got five, four, three, two, one. All right, team, last thing, we're gonna turn back into a plank position, and we're gonna bring those knees across. Knees across. You can Be like that. You can also take this to a stand, standing climber, where you're just bringing your knees up or on the wall. But join me here. You don't have to run it. We're just taking them across. Here we go. Knees, knees. So a lot of core, but we're also really getting the upper body push through, holding our body, supporting our body in this way. If you want to keep the knees, the toes off the ground, you can, and as we progress, will pick up that pace. You don't have to do that right now because I know we're just getting used to these movements, and then that's it, guys. We get a quick breather, we do it all again. I know. Ten seconds right here. Three, two, one. Stretch it back. All right, team, you got a minute to breathe. We're doing those exact same exercises again, so I want you to think about each exercise while we catch our breath. Get some water. Do you want to adjust any of your weights? Do you want to maybe go a little lighter on that overhead press? A little heavier on the row? And the deadlift, when you go down to the mat, do you want to separate those out? Think about what you want to do. We're going to jump back in in 30 seconds. As always, if you need a longer break, if you need more of a pause, just hit pause. Or sit this one out. Jump in on the third circuit. Totally fine. This is your workout. You do. You be where you are today. So with that squat and that press, remember, we want to get low with it. We're going to drive it up. You can do two dumbbells, you can do one dumbbell between two hands, or you can do alternating. Let's grab those weights. Let's get it done in three, two, one. Here we go. Sit low, press it up. Now that you know this exercise, what can you think about? Can you think about getting a little lower on that squat? Can you think about getting a little power as you drive it up? Maybe you did the press last time. You want to just focus on the squat. That works, too. Or again, maybe you're one and then the other up to you. 10 seconds. I think you're gonna find this round's gonna go quicker because you know exactly what's coming. Five, four, three, two, one. Breathe. All right, team, heavier weights, if you have them, we're going to that deadlift to that rope. Pull the weights up. So remember, all through the back of the body. Glutes, hamstrings, and back. Heavy if you got them. Let's hinge it. 3, 2, 1. Here, here. Stand up straight. Hinge it down. Pull it up. And here. And breathe. And up, down. So notice you don't have to get super low on the hinge. Just past the knees. And then stand up straight, keeping the shoulders pulled back. And as you pull those elbows in, think about squeezing the shoulder blades, the big muscles along your spine. Doing the work. Last one. And relax. All right, team, now we're taking it to that curtsy and curl. If you want to change something, if you want to take it up a notch, you can curl at the bottom, where you're doing the curtsy and the curl. If you want to keep them separate, tap back or curtsy, step in and curl. Let's do it in three, two, one. Here we go. Up to you. This is going to be your progression. Get your heart rate up a little more. I think you have to control with your lower body, with your core. So if that feels too clunky, keep it here. Curtsy, lunger, tap back, and in curl. Separate motions. Curtsy, lunger, tap back here. You want to keep it going. Yes. And breathe. I know. Three, two, one. And relax. I'm gonna sneak in one more. All right, team, down into your plank position. This time, we're gonna add a little knee tap and a little knee hip dip again. If you want to take it to the wall. Elbows on the wall, just like that. Or if you want to just hold the plank, that works, too. Meet me down on the mat. Catch your breath. I know that heart rate is up. 40 seconds. In three, two, one. Here we go. Hold it up. Now you've got that strong plank again, making sure we're breathing. And we're just gonna tap the knees down, one at a time, nice and slow. If you're on your knees, just bring one up. Instead of tapping one down, you're bringing one. One up. If you want, when you tap, you can drop the hip just a bit right here. Down and up again. If that doesn't feel right for you. Last one. And relax. Stretch it back. All right, team, we're back down on our back. If you don't feel right going over your head with triceps, then I just want you to take it. Maybe here, or just keep the bridge out of it. Any of those options will do. You can do just the triceps. You can do just the bridge lift and lower, or put them together again. I want you to start with the tries. Get a feel for that rhythm. Everything up and in. Let's get it done. Triceps and bridge. 3, 2, 1. Down by the ears. Everything comes up right here. And up, down, up, right here. Burn. I know. Oh, man. I am gonna feel the back of my arms tomorrow again. If you need to take the glutes out of it or take the tries out of it, that works. 2, 3, 2, 1. And relax. All right, team, now we are back into that mountain climber again. You can do it on the wall or you can do a standing mountain climber like this. Otherwise, let's take it into the climber. Knees across. So lots of core, lots of upper body. In 3, 2, 1, cross. You can just tap it. You can make it a little quicker taking the foot off the ground, or you can make it a little bit of a run. Remember, we get our breather after this, and then we only have one more round. We'll introduce a few more things, a few more options, but of course, same exercises. Stay lifted. If you start to feel tired, you feel like your hips are dropping, readjust, press up through those strong arms. And here we got 10 seconds to go. I know. I'm feeling 2, 3, 2, 1. Stretch it back. Oh, you guys. I know. All right, grab some water. We are doing it again. You got a minute to breathe. One more time through a few options within that. This is your last round. Cheers, y'. All. Heart rate is up. So last round here, I want you to tell me or be thinking about how can you make things a little bit different? What feels good for you that's going to make it more challenging. Here's something we can do on that press. We're going to take our toes out and up a little plie on that deadlift. We're going to go a little wider and we're going to rotate as we come up. All just options. You can keep it exactly as we did before. Totally up to you. All right, squat and press deleted. Off. Plie squat. Toes out. If your arms are just bent, just do the squat. Or vice versa if you can last 40 seconds. 3, 2, 1. Drop it low. So with this plie squat, we're just getting a little different through those inner thighs as you come. Squeeze up. Connect with that deep core and pelvic floor. Remember, also, if your arms are really feeling it, you can always go here, down and up, all the way through. And breeze. And up, down and up. Five seconds to go. Three exercises on our feet, three on the ground, then we're done. Last one. Relax, team. All right, we have got that deadlift lift in that row. This time, if you want to turn your Wrist, you're still pulling the elbows back. Otherwise, just keep it regular. Deadlift and row. Let's get it done. Grab those weights. Get set. 3, 2, 1. Here. Turn them if you want. Totally up to you. You can also just turn inside, just like we have been doing. But if you can get that full squeeze, you're gonna feel the difference, right? Really still think pulling with your back all the way up. Down. We are so close, team. I know. Down and up. Right, last one. Set those to the side. All right, team, one more time with our curtsy and our curl. So again, this time we can go hammer, curl. Keep those palms in. If you want to do them together, lunge and curl, or if you want to keep them separate, lunge and curl. Let's take it there, but let's finish strong. 3, 2, 1. Here we go. Last 40 seconds. Here. Yes, you can. Here. I know. I'm feeling it going to the mat after this, so get ready. Right here. Five seconds. Three, two, and one. All right, team, we are back to that plank. Remember, we want to be breathing through it on our elbows. Drop the hip with the knee, drop the hip with the knee, or just hold the plank. 40 seconds with that core. 3, 2, 1. Oh, man. I know. I feel it too. So I want you to think about your breath. You're lifting up in the core. You're not letting the hips drop. You're using your lower body for support, as in tightening up those legs and glutes at the top. But we're also really paying attention to our breath. So if you have to do that big exhale, like I'm doing as everything comes in, that can be really helpful. I know. Feel it too. You got 10 seconds. Breathe. And up. 5, 4, 3, 2, 1. Stretch it back. We're down onto your back. So again, one last time. Totally up to you. If your arms are just spent, just do that hip bridge. If you want to just do the triceps, do the triceps. If you want to put them together or do one dumbbell, that works too. Let's get it done. Here we go. Down, hand up. Right here. Down and up here. Here you go. Boom. All the way up. So, triceps. As we're getting tired, we're making sure that we're still bending in the elbows and getting that tricep extension that we're not moving through the shoulders. We're not letting the upper back take all the work, and we're still lifting those glutes booty. I know. Here we go. 5, 4, 3, 2, 1. Relax. Last move of the circuit team. Let's get it done. Here we go. We've got that mountain climber. You can cross it if you want to add on something. Guys, you can do a push up climber for four. Totally optional, but let's take it standing or on the mat. 3, 2, 1. 4. 3, 2. And then if you want, push it up 4. I know we're spent, so don't feel like you have to add that, but that's an option. You can also just keep it moving through here. Get that cross. And again, your standing option. Still focusing on the core, right? Cardio and core. Getting it done. And here. Yes. Boom, boom, boom, boom. Yes, you can. Last one. Four, Three, two, and breathe. Stretch that back. Make your way up to your feet. Team. I know something that I like to do here. Maybe you've been around for my workouts, maybe you haven't, is we like to have one quick bonus move and that's what we're gonna do here today. All right, Quick bonus move. Don't worry, we're keeping it all up top. What we haven't done is that lunge. So we're gonna lunge and curl like this. Lunge and curl. Then we're gonna bring it up. Knee cross, knee cross. So kind of putting two things together like we did. If you want to keep it all body weight, you can keep it all body weight. You can tap that back. We've got 60 seconds. Lunge and curl. Knee cross. Let's do it. Here we go. Right here. Bring it up. Knee cross. So it's essentially like we're taking that curtsy and curl. Even though breathe and cross, I want you to think about tight in your back. So those back muscles are working. Oh, man. I'm gonna forget about it too. Right here. Take it down. Halfway there. Heart rate's up. I know. Your biceps are like. What do we do to deserve this? I want you to really think about your back and your shoulders too. Right here, right. Here we go. Squeeze in the back. Crossing the core. Crossing the core. We got 15 seconds here. Yes, you can. Three, two, one. Boom. And relax. Set that to the side. Shake it out. Yes, I know, I know. Catch your breath right here. Take it side to side. Listen, we're not going to do too much of a stretch, quick stretch, but I know you're going to get more on your own not just after this workout, but on your own during the days and the weeks. The times that you're not working out, you're going to build in that mobility and that flexibility, right? Oh, you guys. My heart rate was up that whole time. Reach it back if you can. Grab them if not. Otherwise just point them back. You can even get that little hinge. Let me know in the comments. I'd love to hear from you. So let me know how you felt with that. Again, I would say it's more often that I do less repetition. Little hamstring stretch here and. Or if we do something, we only do it two times through for the sake of time with these shorter workouts. But trying something different with these workouts. I love to hear from you. So again, let me know in the comments. How do you feel with something like this? Do you like more repetition so you know what's coming and it's quick? Do you like these faster workouts? How are you feeling right now? Is your heart rate up like mine? I hope so. All right. Make sure you get some stretching through your back, through your shoulders, through those quads. Leave me a comment. Leave me a like. Subscribe. Subscribe to this channel and let's get one big deep breath in right here and out. You did it. That was your full body compound strength workout. Great job, everybody.