08: Full Body Dumbbell Fit Workout - 25 Minute Workout [STRENGTH & POWER]

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your full body dumbbell fit workout. This workout works your entire body using a set of dumbbells. If you have a couple of weights, keep them close by. And we're going to go through all of our components of fitness, right? So we're going to get mobility, we're going to get strength, we're going to get power, we're going to get some cardio and we're going to get it all done in 25 minutes. Of course, as always, I'm going to give you lots of different options to work to your fitness level and be where you are today. Are you ready? Let's do it. Go ahead and just start moving your body. So we're just going to march and roll those shoulders for just about a minute. We're going to few things here and then our very first circuit is actually our warm up. So sometimes we do this where we have our first circuit or our first round be a mobility round that serves as our warm up so we can build that in. So that is what we've got here, is what we're looking at. We've got a circuit of five minutes of mobility. We'll have five moves that we'll do for 500 seconds each. If you want, you can get some hip rolls with that too. Then we will have a circuit of strength using our dumbbells. Those are going to be at 45 seconds of work, 15 seconds of rest. Then we will take it to our round of power. We're going to put some things together. Of course, I'll give you options and then we'll finish with a little bonus cardio. All right, so we're starting with those eyes, Y's and T's. So we go up, I, Y and T. You can add the hinge if you want, but let's start. 50 seconds. Here we go. Straight up. I bring it down to your side. Out with the Y and out with the T. Really reach behind your body. If you want to add that hinge, you can shoulder mobility. Hinge is optional, but I'd love for you to get it in there because it's a great way to warm up through the back of the body. Remember we're not just going here. You're really pulling those shoulders back right through here and here. Yes, bring it up and why? Big stretch. Hold that hinge if you want for a little bit longer. Get that stretch at the bottom. I. Here we go. 10 seconds. Why? And T, one more right through here. I and Y and T. Next one we're gonna cross just like we do in the beginning. We're gonna do that side lunge with that chest opener. So open up wide, scoop it up to the top, sit into the hip. Here we go. Sit low and reach open out wide into the back. If you want, you can rest those arms and just get the hip opener and little stretch to the back as you hinge it forward. But if you can, we'll bring it up. Notice this is also a little bit of cardio mobility, right? We love it. And here, here and here. Yes, team, first round mobility, but should also get your heart rate up while we're getting warmed up. If you need to take it a little slower or hold things in a stretch a little longer if that's best for you. You know what I always say, Be where you are today. This is your workout. You do you last one each side. Right through here. All right, team, we're gonna inchworm it out. So you know that you're gonna hinge it forward, walk those hands out, then walk them back. If you need to walk to your knees, you can. Otherwise just keep the hinge at the top. 50 seconds starts now. So here, hinge, walk those hands out, knees if you need them, or that high plank, and then walk them back and slowly up. Inchworm is such a great warm up move because we stretch through our back. Our hamstrings really warming up through the back, along through the spine. We get that core fired up and then of course we get our upper body and our lower body right through here. Take your time. Again, if you need, you can walk out to the knees. Maybe that's a better option for you. Or you can just keep the hinge, get a little stretch and then just bring it right back up. 10 seconds. Can you get one more all the way through and then walk it back? Yes. Team, take it under here. Watch me. You're down. If you want, you can just do a series of child's pose. But we're gonna reach under and then reach up. Then switch your sides. Here we go. So reach under. A little stretch, reach up. You decide how much you want to open in that. Rotate. So a little stretch of the shoulder and then open. Take it here, reach, sit back into the hips and then open. You can just come to the side if that's better for you. And if you can, I want you to also bring it up. Yes, you can. Right through here. Sit deep and up. You got about 10 seconds. If you want to hang out in that child's pose. You can. Right through here. Yes. Team. Three, two, one. All right, we're going into that world's greatest stretch. So watch me here. You're gonna reach up, take it down. If you want, you can switch right here at the plank, or you can take it up to. Oh, go ahead, jump into it. You can take it up to that high lunge if you want. So either switching from the plank, you can also drop that knee down if you want that stretch, or if it's better for you to switch from the top, you can lunge, reach. Step it in right here. Lunge, reach. You do you. This is your last one. Again, if you want a little more hip flexor stretch, drop that knee, kind of lean into it right here. Reach back. Ha. Yes. Team. Boom. Last one, and then hold that child's pose here for just a couple counts. Then as you're ready, come back up onto your feet. Grab a quick sip of water. We're gonna jump into our strength round. That was a good mobility warm up, right? All right, we are heading into our strength round. 45 seconds of work, followed by 15 seconds of rest. A little bit of time in between to catch your breath, but then we're jumping right in. All right, we are going to start with a tempo plie squat. So two heavy weights or one heavy weight in the center. We're gonna go down for three hold and then drive it up. That's our first move. Second move, we'll grab something a little bit lighter. We're gonna go a lat sweep, as in you're pulling those elbows back, pull those lats, and then a reverse fly. So something a little lighter for that. Just wanted to show you our first two, then we will go down to the mat for a couple of exercises. All right, so join me here. This is your strength round. I want you to go heavy if you can. Shoulders back, core engage. Take those toes out. Down for three. Here we go. Three, two, hold. And up slow on your way down. And then at our halfway point, we're going to switch it. So tempo, Plio squat. Sometimes we have entire workouts of this, right? Just really think getting low, hold for account and then power it up. All right, get ready. Let's reverse it. We're gonna go down regular. Up for three, two, squeeze. Down. Three, two, squeeze. Yes. Fifteen seconds. Down, up. Strong in that lower body. We're starting with some isolations, then we put a few things together. Last one. And relax. Set those weights to the side. Something a little more medium. Lat sweep. We're Gonna sweep to the to the back. So pull those shoulder blades in, bring them back center, and then reverse fly. Let's get it done. Core engaged. Hinge it here. Here we go. So sweep in the center, reverse fly. So that sweep, really think about your same set of muscles pulling up and in similar to the row. If the row feels better to you, you can just go bent arms. Right, right, right. Here you can go bend over row and then wide row. But if you can, straight arms, but using those back muscles. Did I mention that this workout is no repeats? All right, so once you're done with it, you were done with it. We've got five seconds. Can you get one more each way and relax? All right, down onto your back. Team, I want you to go one heavy weight or medium weight. You can do this with or without your weight. We're gonna go pull over for upper back into that knee. If you want to crunch with it, you can. If you want to do a little reverse crunch with it, keep the feet off the ground. That's an option too. If you want to just do the pullover, also an option. Or just do the knees. But let's get core and upper. Here we go. Down into the knee. So Barbie arms. Slight bend in the elbow if you want to crunch with it. If you feel like you have good control, movement is coming from the core. If you want to have your feet off the ground, that works too. But control is the name of the game. Pull over, then wrap that core. Yes, you can. I know. And then guess what? We're gonna stay down here for another little upper body core. 10 seconds to go. Upper back, lots of core. Yes, you can. Three, two, and one. All right, team, so just like we did that lat sweep and reverse fly, we're gonna do fly into triceps. So start at the top. We're coming here. Here we go. Go out with the fly in. Bend at the elbows for the triceps. Take it out. Squeeze in. Now I got my feet down. If you want to have a bridge with it, go down and up on the triceps or down and up on both. You can if you want to have your feet in tabletop. Also an option for a little more core. We're focusing on that upper. Don't worry. We got that lower body coming back to the top. 15 seconds. Strong upper chest, shoulders, and triceps. All that upper body push while our core stays engaged. Yes. 3, 2, and 1. Slowly come up to a half kneeling position. All right, team, sit. So you have two options here you can do this. Kneeling, half kneeling. We've got each side, one dumbbell on the inside. We're going to do a press. We're going to do a kneeling squat. Then you go back down. Press, kneeling squat. You can also do the same with a two handed press. Kneeling squat. If that doesn't feel right for you, you can just go press and regular squat. All right? But if you can, we're going both sides. Join me in this kneeling position. Here we go. Press, racket, squat. Back to kneeling press. So you're never coming all the way up if you can. Back to kneeling again. If that's not right for you. Squat, take it here. Press and squat. Yes, you can press and squat. I know. If you need to, you can take it. Two hands. And here. Breathe. Yes. Five seconds. And here. Last one. And relax. Catch your breath. Same thing. Other side again. If the kneeling doesn't feel right for you, take it from a standing position. Press, regular squat. If the press with one hand is not right for you, two hands. Let's do it. Here we go. That got my heart rate up, right? So we got mobility, we got strength, but all of it is getting cardio, right? Really, we're always working together on these things. Do you feel your core, especially as you go over your head. Can you feel it? And here. I know. Up. Wrap it in. Stay low. Boom. Hair. Remember, you can always go two handed with that press or squat from the top instead of the kneeling. 5, 4, 3, 2, 1. Oh, man. Team, grab a sip of water. I know, I know. Feeling that. Let's come up onto our feet. All right, team. Now, often we love to add some power into our workouts and we're gonna get it right here in this next round. But first, how about we get a swing? We're gonna do a dumbbell swing. Swing here. We're going to start with a deadlift. So I want you to go heavy. 30 seconds of a deadlift. If you want to switch to a kettlebell, if you have one, you can. But sometimes it's really nice to get the variation. So let's get those shoulders back. Your deadlift is here. Paint the front of your legs with those dumbbells. Come up and squeeze. Go heavy. Shoulders back. 30 seconds, down and up. So you can keep those weights close to the front of your body. Send your hips to the back, right? That's our hinge. Up and squeeze to a standing position. Connect with the core and pelvic floor as you push those feet and bring it up. Shoulders back. Take it down. Right here Last one. Breathe and relax. All right, you can keep it with just that, or we're going dumbbell, swing, ski, or swing. Two dumbbells, medium to heavy. If that's not right for you, one dumbbell in the center or keep your deadlift. Let's get it done, because then we are going to our power round, and it's gonna be a fun one. Shoulders back. Core engaged. Hinge it. Weights on either side. If you're not comfortable with that, keep it in the center. Here we go. Prep it. Three, two, skier swing. So the motion of your hips is the same in that skier swing. Right. Hinge. Driving back. Drive it up. Drive those weights up using the back of your body. Lock it out at the top. Let it drop. So I'm not lifting with my arms at all. I'm keeping my back tight, shoulders packed, but I'm lifting using my lower body. Power up, lock out, let it drop. Three, two, one. Swing and relax. All right, team, we're into our power round. Get a quick sip of water. That was a good intro to our power run. We're in the home stretch. All right, here is what we got. All of these power moves have a non power option. So the first thing that we're going to do is going to be a snatch into a lunge. So your snatch looks like this, right? You're bringing it here, and then you can rack it and then back down. So here, and then take it down. All right, we got 40 seconds each side. Your other option is just a high pull or an upright row or a curl and then, then lunge it up to you. We got it in the right hand. Right leg is lunging back. 40 seconds. Here we go. Snatch, rack and lunge. Back here. Snatch, rock and lunge. I know. Bring it up and here. If you want to keep that hand over your head. If you're feeling good about that, get that core working. Yes. Boom. Again. High pull works too. High pull, racket, lunge, or just curl and lunge. 10 seconds. And here. 5, 4, 3, 2, 1. I want you to catch your breath. Same thing. Other side. I know it's a lot, but you can do it. So here we go. Catch your breath. Same thing. Other side. High pull or upright. Row or curl. Lunge it or snatch all the way up. Heart rate's up. In three, two, one. Here we go. Take it up, lunge it down. So our snatches and our cleans have a little built in hinge, right? That motion here, we got that coming. And here, snatch. If you want to keep it up. Right here. Make sure you have good balance. Yes. Bring it up. And here. All the way up. Or racket. And here. Last one. Relax. All right, team, I want you to take it down to your mat. Here's your power here. You can just do a row and a row, and then bring it up here and curl. Or we got row, row, Pop it up or walk it up and curl. You're staying low the entire time. Hang with me. You can do this in three. Plank, or knees. Two, one. We got a row, we got a row. Pop it up. Hammer, curl, Stay low, walk it back or pop it back. Row, row, walk it up or pop it up. Stay low, pop it back. So remember, it does not matter if you walk up or down. Pop up. A little more cardio with that pop up again. If that pop up is not right for you, just do the plank, row, or from your knees. 10 seconds. I know. Here we go. And breathe. Last one. Breathe. Yes. And here. Boom. Oh. All right, team. So close, right? Catch your breath. Here's what we got. This time, guys, we're gonna take it to a kickstand. So kickstand. We're gonna swing it. Three, two. Clean and squat. If that is not right for you, I want you to go deadlift, curl, squat, kickstand, deadlift, lift, curl, squat. If you want to try this swing, it's a kickstand swing. Your swing motion is the same. Clean it up, squat it down. All right? Do what is best for you in this moment. I told you, we're gonna get some more swings. These are a little bit tricky, but let's get it done. 40 seconds. Here we go. Hinge it. Three. Here we go. Three, two. Clean and squat. Get set to that kickstand. Here we go. Swing it. Three, two. This is a more advanced move, so no shame in doing your deadlift to curl to squat. Kickstand, deadlift, or swing. Three, two. Power up and squat. I know, three, two. It's tricky, but you're strong. Do the version that is good for you. Power up. Yes. And relax. All right, Breathe for just a second. We're getting the same thing. Other side, guys. Then we got a quick bonus round, and then we are done. So let's get it done here. Catch your breath. Give your hands a little break if you need it. Here's what we got again. Kickstand. You're on your train tracks. Hip distance, power back. Your swing motion is the same. Clean at the top. Squat it down. That's not right. Just do a deadlift. Kickstand. Deadlift Here we go. Bend those knees to pick that up. This is it, team, for this power round in three. Hinge it. Two. Deadlifter. Swing. Here we go. Three, two. And squat. Get set. So make sure you're set in that kickstand before you go back down into it. Whether you're just doing your squat with a kickstand deadlift. Looks like this. This is always an option. Kickstand deadlift. Curler. Clean. Step into your squat. Get set. Here we go. Swing or force. Kickstand. Two, one. Clean and squat. Can you get one more? Three, two, one. Here we go. Boom. Power and strength. I told you we're getting those swings. All right, team, we're in the home stretch. One more bonus move to get some cardio. I know what you're thinking, Amy. That was all cardio, right? It was here. We got four versions of our plank. I'm going to show you standing first. Plank Jack, you can be here or here. Plank climber, you're going to come up on those hands. Either here or run it in a climber plank press. Down, down, up, up. So for here, we're just going to step it out to a squat and then we got our plank press pike. So you're just going to come center knees. All right, if you're down here with me, you know what to do. Elbows, plank jack. Bring it up. Climber. Down, down, up, up. And then we got our pike jump. 15 seconds each. We're just going to call it a one minute plank for cardio. Cardio core round. Let's do it. This is it, team. Bonus Cardio core. I can't think of a time that we did an entire bonus move that was a plank. Remember, you can just tap it out too, or walk it out and in. Bring it up to those hands. Here we go. Climber. Let's cross it. Cross it. If you're standing, you're just bringing those knees up. You can always do a standing bonus plank. You don't have to go super fast. Notice I'm not. Let's go plank press. Here we go. Upper body and. And here. Upper body and here. Yes. It's only 15 seconds. We got five more to go. Last one. All right, team. Plank pike. You can either be up on those hands or here. Lift those hips. Lift those hips. You can do it. 5, 4, 3, 2, 1. Stretch. We did it, team. Stretch it back. I know. Shoulders. Breathe into that. Come up onto all fours and I want you just to get that cat. Cow. As you catch your breath. I know. I'm Feeling it, too. We're going to keep the stretch pretty short so we can get out of here. I told you, we're gonna get it done in 25 minutes. Oh, man. Team, let's take those arms and just little side to side, little stretch. Looks like this. You can sit back into your hips, roll the shoulder forward, side to side. Slowly come back onto your feet. Feet. Really take your time on this. I want you to hold that stretch. If you need to hold on to the wall, a little petal of your feet or hands down, and then slowly take your time rolling it up. Leave me a comment. Team, I would love to hear from you. Do you like this format where we do little blocks, little segments of everything? Again, our mobility, we're also getting flexibility in car, cardio, our strength, we're also getting cardio and some power, too, right? Our power. We're getting it all. We're getting strength, we're getting cardio, we're getting mobility, and then we get a little cardio core as a bonus. Let me know. Did you like it? Leave me a comment. I always read your comments. I try to respond when I can. And I love getting feedback from you. So thank you for that. And of course, don't forget to subscribe to my YouTube channel. Spread the word. Share the video. Share the channel so we can get more people moving. And of course, if you haven't already, join us in the Body Fit Athletic club is our private community. In the Body Fit by Amy app. That's where you get all the extras. You get access to me, to our dietitian, to our nutrition plan. Take your wrist here. Let's get a little stretch. Weekly live streams, Q&As and so much more. So if you're looking for that accountability, that extra support you really want to make, make headway on your journey and feel good about it, join us over there. Otherwise, keep doing these videos and keep spreading the Body Fit love. Thank you so, so much for being here. Get some more stretching on your own. Let's get one big deep breath in and out. You did it. That was your full body dumbbell fit workout. Great job, everybody.