10: Dumbbell METCON Blast | 30 Mins FULL BODY Strength Workout using DUMBBELLS

In this workout, we only have one set of 10 moves. Two times through with that circuit, start by marching your feet and pumping those arms. We are going to keep this warm up short so we can keep this workout short. But we will take a couple minutes just to get the blood flowing, muscles warm, get our body's temperature up and get a little movement. Weights. Roll those shoulders to the back. Start small, then take them a little bit bigger. You can see behind me I have three sets of dumbbells. Let's take those arms to the front. I am working with my 10 pound dumbbells, my 15 and my 20 pound dumbbells. So I'll be alternating between all of those. I'll keep them close by. Let's take those arms up to that eye and then drive the hips to the back. So shoulder mobility. Reach through those arms, big stretch, and then hinge hips to the back right through here. So I'll be alternating between heavy, medium and light. I will talk you through it and I will give you options. We have 10 exercises total today. We're gonna go through them two different times. Let's take those arms out to a tee and then step out. Try to get deep in that side. Lunge if you can to open up the hips. Big stretch through the arms, chest and shoulders and then open up the hips. Sit low, stretch out that inner outer thigh. So 10 exercises, two times through. With those exercises, we will have a mix between a back to basic strength. Super simple strength, right? Take them up right here. Last one, toes out. Nice y. And then sit into a squat. Open up the hips, big stretch right here. So back to basic strength will be things where you're working similar movement patterns a little more about going heavier, taking our time. The metcon will be some compound movements. Let's take it right here. Flat back down, and then round it up. Some calm compound movements. Maybe two muscle groups working together or something a little higher intensity, not necessarily high impact, but hold it here. Roll those shoulders, something to get your heart pumping a little bit more. So metcon stands for metabolic conditioning. A lot of my workouts involve some Metcon, but specifically we're going to keep this pattern of 10 exercises. So 10 minutes straight through. Go ahead and walk it in. Roll those hips in a way that keeps that heart pumping. But we're doing that by alternating between back to basics and something a little higher intensity. Let's tap our feet back right here. Open up the hips. You can just do a tap back or you can get low in a lunge if that's Best for you right here. Take it down, and let's hold this here. You can either hold it up top or take it here. Big reach, reach through and up right here. So I will give you options throughout this workout. I will encourage you to be where you are today. So that means where you are in your journey and how you're feeling today. Let's switch our sides. Other side to the back. Then take it here, reach it up, take it under and up. So your workout, you do. You take the options that I give you if you need a different modification or if you need to keep it simple. If you need a longer breather, hit pause. Totally fine. Go ahead and meet me on the mat, either on those toes or on on those knees. Up to you just to feel that core, little stretch back. You can either do down, dog, or child's pose. Whatever feels good for you, knees or toes, just to get that stretch. And then slowly walk your hands back right through here. Pedal those feet, Bring it all the way up. So what's fun about doing a long circuit, right? Often we do circuits that are three exercises, maybe upper, lower, and core, or four or five exercises. We got 10, right? So. So it's going to move quickly. I'm gonna get 20 seconds in between to get it done, to tell you what is coming up next. All right? So you have to pay attention, but second time through, you'll know what to expect. Maybe I'll give you a couple of options to mix it up, but we'll have a good time doing it. All right? We'll get you in and out. We'll get a breather in between those two circuits, and we'll finish strong. All right? So we are starting with a compound movement. It's going to be a plie with a hing and a row. So watch me here. I'm going to have my heavy dumbbells, toes out, plie, squat, and then I'm going to hinge into it. So it's kind of like a cross between a squat and a deadlift row. I'm going to pull the weights up towards my hips. Finish the row, come all the way up. So you can see it's a little bit of a squat and a deadlift, and then we will perfect that deadlift. Our second exercise is just going to be your straight deadlift. So you'll be able to stay with those heavy weights. So go ahead and grab them. We're gonna take it here. We've got that plie row. If you want to do it with one dumbbell, you can do that as well. Three, two, one. Here we go. Oh, and it's 40 seconds. Stand up straight. So start with the plie. Drop the hips, then drop the chest and hinge. Pull the weights up. Take the weights down. Stand up straight. So notice how I'm keeping my weights facing to the back. Then I turn them in for the row. Right through there. Right here. Squeeze. And up here. All the way up. Yes, right here. 10 seconds. So plie, half squat, half hinge. Finish strong, all right? You can set those weights down if you need to. 2. Your next one is just a deadlift. So here to here, standing up straight, pulling from the ground. Really think about that hinge. So we're giving those hamstrings a double dose of these first two exercises. This one's more back to basics. Go heavy if you can. Here we go. Flat back, stand up. Hinge weight. Stay close to the front of the legs. Squeeze. Take it up right here and squeeze. Yes. Shoulders back, really tight in the glutes and the hamstrings. Your low back is also working. It shouldn't be taking all of the weight, so really keep that upper back tight. Squeezing those armpits. Shoulder blades pulled back, eyes up. That's going to help you keep the pressure out of the low back. But your low back is connected. Those muscles are working as well. Last one. Set those to the side. We're going to come back to them now. We're going to grab something medium to light. Watch me. 20 seconds right. 20 seconds left. Transverse squat. You're racking that dumbbell. Sit deep and then press. So you're stepping out into the side lunge. Get deep and then push it forward. If you want to go one dumbbell between the two, you can do that as well. We're going to go 20, right. 20 seconds left. All right, so one dumbbell or two here to here. Let's take it here. I'm gonna aim for my 15. If I need to go lighter on the second round, I will. One side. Rack it here. You can also just step to the side lunge if that's better for you. Here we go. First 20 seconds here and up. Stepping down to the right. Pressing up as I step back in. So lots of power, right? Getting that heart rate up. Back to that metcon metabolic conditioning right here. Switch your sides. Here we go. Other side. Sit deep, press up. Sit deep and press. You can make it a little bit of a push press like I did, where you get a little momentum. That helps sometimes. Yes. One more and breathe. Yes. Set that one to the side. All right, team, back to basics again. Here's what we got. It's a lunge drop. Two heavy dumbbells if you can. You're going to take it all the way down to your knees, set the weights down, lean back, pick the weights up. If that's not right for you, I want you to do a lunge or a tap back with a little pause at the bottom. Are we ready? Here we go. Take it down. Set the weights down, bring them here. Stand up again. If that feels like too far, it's not comfortable for you to put your knee on the mat. Just do a lunge and pause. Right. Or a step back. You don't even have to let go of the weights. We're just aiming to get low and have a little pause at the bottom. Feel how functional that is, right? That's when we get down to tie our shoes. Yes. 10 seconds. Can we get one more after this? Grab the weights before you step up. Yes. Relax. All right, team, so same thing. Other side again. If you just need to do a tap back, pause, or a lunge and pause, that's okay, too. If you can get all the way down, set the weights down, pick the weights up, drive up out of that heel. This is supposed to be back to basics, but we feel that metcon. Right, here we go back here. Push out of that heel. I know the floor is the goal. If that's comfortable for you. If it's too uncomfortable to get all the way down, just go down as far as is good for you and keep that front leg doing the work. Nice thing is, after this, we're taking a break on the mat. We got a few exercises there, right? Yes. And down and up. Right here. 3, 2, 1. Meet me on the mat. All right, team, here we go. We're down on the mat. We are doing a chest press with a bridge. But here's what we got. Regular press. Watch me one time. Press and bridge. Hold at the top. Down, right, down, left. Everything down together. Join me here in three, two, one. Here we go. Up and hold. Down with the right, down with the left while you hold the bridge. Then everything down. So double single press. We're gonna call this right and down. Take it up. Down, right. A little bit of core engagement as we go. Right side and left side, right. We want it to be challenging for that core to have to stabilize. Down, up and breathe. Yes, you can. Up, up. Last one. One, two, and together. Hang out where you are. I want one medium weight. I'm gonna switch to my 15s. We're gonna do a pullover and a bicycle. Your modification is just bringing the knees in, but if you can pull over and you can lift the shoulders. Three, two, one. Here we go. Pull over, Barbie. Arms. Slight bend in the elbows up. Lift to one side. Pull over, uplift to the other side. So it's kind of like a pullover leg extension. And then you get your little bicycle at the top right here to here. Keep it going. I'm going to adjust my mic, make sure you guys can hear me. So slow and controlled. You can also do this with no weight, and you can do this with just a march. Keep it going. 10 seconds. Strong core. Breathe. Core is doing the work. And upper back and shoulders. Three, two, and one. All right, team, one more thing. From here on the mat, let's take it here. We've got a climber. You can also step it, or you can take it elevated. But we're gonna go 1, 2, 3, and hold. 1, 2, 3, and Hold. You can march it, you can run it, or you can just tap it on the wall or the bench. Here we go. Climber. Three, two, hold. Three, two, hold. Driving into the chest for this one second time through. We will take this with a cross. And of course, other modification. Classic modification is just a standing climber. Right? Three, two, hold. Yes, you can. I know. Strong. I know. At first I thought, is that enough core in this workout? Now I'm feeling with those two. Back to back. Yes, it is, right? Yes. And breathe. All right, team one, medium to heavy dumbbell up onto your feet. Let's. I say, isolate some triceps. We're going behind the head. One or two dumbbells three times through, and then front knee standing. Crunch. I'm gonna go with my 15. Join me here. You can also just do the tries or just do the knees. Here we go. 3, 2, 1. And then knee right up and over, all the way down. Core engaged. And here, you can also have your hands here. Whatever feels better here. My heart rate is up. I don't know about you guys. And I'm feeling those tries after holding. So if you notice, a lot of these exercises build on each other. So our tries. Arms are burning. Relax. Last one, guys. Because of holding that plank, but we're feeling it because then we go right into tries. All right, last one. Medium to light dumbbells. Watch me. Your modification is squatting from the top with a little pulse if you can. Team, two dumbbells here. You're gonna take it into that plank. You're gonna pop it up, stay low. I'm gonna go bicep curl, then walk it back or pop it back. If that's not right for you, you just take it from the squat, then we get a breather. Then we're doing it all again a little bit different. Are we ready? 3, 2, 1. Pop it up. Bicep curl, walk it back or pop it back. Pop it up. Bicep curl, walk it back or pop it back. So you can always walk it up or pop it up and then take it here. Strong curl, so you want to stay low again. If getting all the way down is not right for you, just do the squat curl at the bottom of the squat, then take it back. Whoo. Oh. Glad I picked this one to end on. Right here. Three, two, one. And relax. Oh, man. You guys pedal those feet. Let's grab a sip of water. Then we go into round two. Heart rate is up. I don't know about you. Let's grab a sip. Cheers, y'. All. So now you know what to expect. We may make a few slight changes, but we can move a little quicker through these. Because you know what you're doing, let that heart rate come down. I want you to have a good rest. If it doesn't feel right for you to go right back in in the next 20 seconds, just hit pause, hang tight. I want that heart rate to come down. I want you to have good recovery. We're doing it all again. We're going to keep our plie row the same. If you want a little wider with that row, you can pull those arms here. That's the only difference. Otherwise, exactly the same. Then into our deadlift. Are we ready? Let's do it in three, two, one. So plie, hinge. You can go wider with the road if you want, and then stand up straight or keep it regular. So remember, it's half plie. You're going down in the squat. Then hinge in, down and up. If you're going heavy, you're going to feel this all the way through and up to you on that row. If you want to keep it regular, Breathe. Stand up. Yes. All the way up. Ha. Last one. Breathe. Set those weights down. Give yourself a second deadlift. We're keeping exactly the same. If you want to bring your feet in a little closer, you can. Hips to the back. Stand up straight. So lots of glutes, lots of hamstrings. Let's get it done for 40 seconds. Three, two, one. Stand up straight. Hinge. Hips. Go to the back. Sleeping in the knees. Squeeze those armpits at the top so we really tighten all the way down. You're not pulling those hips forward, right? You're taking a heel here, here, and up here. And squeeze. Yes, you can stand up right here. Shoulder blades to the back, not rounding in that back. 3, 2, 1. And relax. Keep those close by. All right, team, we're going to that transverse. Remember your modification? You can take it to the side. One hand or two. Sit deep, power it up. I'm gonna go a little lighter so I can get a little more power. And because I'm feeling that shoulder. 15, 10 in 3, 2, 1. 20 seconds on this side. Powered up. Get low and power. Take it here. Remember, if you need to take it here, get set, then little push, press. You can do that too. Or two hands on it. Maybe you want two hands here and then push. Stabilize here and push. Yes, you can sit deep. Drive it. Oh, I forgot to switch sides. Here we go. We're gonna have to keep go a little more time, guys, but we can do it. We'll make it up. Here we go. You're like, what is she doing right here? Let's finish strong. 3, 2, 1. And relax. All right, we're gonna give ourselves a little breather, make sure we get our time right. Sorry about that, team. All right, so we're taking it to our lunge this time. If you want, instead of our regular lunge drop, you can take it to a curtsy. Drop them here, again, pick them back up, push out of it. All right, up to you. You'd rather do where? Your regular lunge or again, your tap back and hold, or your lunge and hold. Let's get it done. All the way down, all the way up if you can. Curtsy or regular. Right side. Here we go. Down. Set them here, Pick them up. Drive it up. Woo. Down. Yes. Into that hip and glute core. Engaged. And up here. Drive it up. Yes, you can lunge or curtsy. And up. 10 seconds. Let's see if we can get two more. Last one. And relax. Give your hands a break if you need it. I know, same thing. Other side. Step back into the lunge. Kneeling down if you can. Setting those weights down if you can. Grabbing the weights. Coming all the way back up. Or just a lunge or a tap back and a pause. 3, 2, 1. 40 seconds. Right here. Yes. This part is the hardest, right? Getting off the ground with those weights. That's why we love it. But again, super functional. Breathe. 10 seconds. Two more. If we got them here, we go. Last one, whatever that is for you. Boom. Ha. Meet me on the mat, team. We're taking it back to that press, right? So we've got our press with the bridge. Then one down and then the other all the way down. This time, if you want to turn those palms in to make that grip a little different. A little more tries. Let's do it. Meet me on the mat. Stabilize that core. Heavy weights if you got them because you are strong. Bridge hip lift is optional, but let's tuck that pelvis. Gave you a couple extra seconds here. Everything up. One arm down, other arm down, and then everything down. Three, two, one. Here we go. Power up. And again. If you want to have that doesn't have to be a close grip. You can still get a wide grip, but palms facing in. One down and then the other core has to stabilize even more. Use those glutes and hamstrings. Power. Then upper body, chest tries. Shoulders all the way down. Right here. Up. This is our midpoint. So we got five exercises to go. All right, next two are on the mat. Breathe, breathe. Yes, I know. Everything. Up, down, down. Right here. Woo. Relax. There's your time. Oh, I'm not doing a very good time with that timer today. Grab that one weight, pull over and bicycle. Same thing we did before. You can do it with the march, you can do with the bicycle. Here we go. Up, cross out, and here. So extend one leg as the arms go over the head. You don't have to use weight if it's not right for you. Bring everything in, take it out through that core. Then little lift to the right and to the left. Can always drop the weight if it's starting to feel like too much here. Yes. 3, 2, 1. Flip it over into that climber. So remember, 3, 2, 1. This time we're going to cross our knees. You can take it standing or on the wall or elevated or down here with me. Run it or step it. 3, 2, 1, and hold. Let's do it. Here we go. Cross, cross, hold. One, two, hold. I know those arms are tired after that press and that pullover, right? So really push up through. We were a little front loaded with our lower body. That was intentional. A little back loaded in the second half of this with upper body. Right? 3, 2, hold. Yes. 10 seconds. Hang with me. We are so close. 5, 4, 3, 2, 1. Stretch it back. All right, team triceps. Here's the difference. We're gonna go three tries overhead. Instead of bringing the knee in, we're gonna bring the knees up. All right, for two. One weight up top or two weights up to you core engaged. Three, two. Here we go. Down for three tries. Again. I know that upper body's tired. Hold it at the top. One and two. Right here behind the head. Three, two. Elbows in. Take it here. Up and up. So here's the difference, right? You have to hold that arm. Those arms up. They're feeling it. If you need to bring it down here, you can do that as well. Elbows. Yes. Up. Five seconds. Can we get one more? Those knees. Here we go. All right, team, last one. We've got our pop up and our curl. Remember, your modification, if you want, is just a squat curl at the bottom and then bring it all the way up if you can. Let's be in that plank. Let's make those arms and abs work one more time. Here we go. Hold. Pop it up. Squat biceps. Take it back. Hold. Pop it up. Or walk it up. Strong buys. Yes, you can. Here, here. All the way down. Oh, my mic's coming off. You keep going. Yes, team. Keep it there. 15 seconds. It popped off. Just the case. That keeps the batteries in, so we want to keep those. Oh, man. I know. Here. And relax. Yes, team. Catch your breath. Oh, my goodness. Breathe, team. You know what? We did it. Two circuits. I think we got time for one bonus move, and it's only 30 seconds. And it's going to be a swing. Up to you. You can take one swing in the middle, or you can do that skier swing, or you can hand it off. Three options. Four options. Because you can also just do your deadlift. All right, I'm gonna hand off my swing at the top. If you're not comfortable with that, don't do it. Otherwise, we're getting it done. 30 second bonus move with a swing. Whatever version of a swing you want. Again, you can keep it just a deadlift, or you can swing with the weights. In 3, 2, 1. Handed off. So the handoff is a little tricky. I find it trickier with the dumbbell than a kettlebell, so you don't have to do it if it's not right for you. You can go two hands on one dumbbell or again, one on each side. Yes. Feels like a magic trick. Last power move. Metabolic conditioning. Lots of glutes, lots of hamstrings. Three, two, one. Swing and relax. Ah. So wherever you are, team, get a little stretch to the back of the leg. So you can either have your hands on the floor on a dumbbell like me, on the top of your legs on the wall, but I want you to feel that stretch through the back of the calves, the hamstrings. You can paddle. Get a little petal like this if that feels good for you. Little stretch here. Hands on top of the legs. Let's roll through. Cat. Cow. We're going to keep this stretch pretty short to get you in and out, so please make sure you get some more stretching on your own. Let me know in the comments how you felt after this workout. Slowly roll it up. Take those arms up and over to the side. How did you feel? I hope you're feeling strong and energized again. I know 10 exercises sounds a little daunting in the beginning of one long circuit, but then we get through it quickly, right? And we got everything in. We got all of our major movement patterns. We got heart pumping metcon. We got back to basic strength. We covered our lower body, our upper body, and our core. Thank you so much for being here. Let's take one leg forward. Sit back one more time. Pull that toe towards you. Same thing. Other side. Leave me a comment. Leave me a like. Of course. Don't forget to subscribe to my channel. That helps me out so much. Helps me be able to keep making these workouts for you. Fingertips to the back. Back, sorry. To the front. Let your head drop to the side. And of course, check us out in the BodyFit Athletic Club on the BodyFit by Amy app. If you're not there already, that's where you get all the extras. You get more specific programming. But of course, keep working out hard. One way or the other, I have options for you. Thank you so much for being here with me today. Let's get one big deep breath in. And out. You did it. That was your dumbbell metcon blast workout. Great job, everybody.