11: Full Body Strength Pyramid Workout | 38 Mins with Dumbbells + Optional Kettlebells

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your full body strength pyramid workout. In this workout, we're going to be working with a combination of dumbbells and if you have them, optional kettlebells and a bench. If you don't have all that equipment, just use what you've got. We're going to be working in a pyramid format, going up and down in time, getting the entire body working for strength and cardio. Of course, I'll give you options to work to your level. Are you ready? Let's do it. All right. Starting with that march, we're going to just get the blood flowing, get the energy up, get our body's core temperature up. So if you're wondering if you've done my workouts for a while, while I why I always start with a march, it is because the most important part about warming up is getting our body's core temperature up. That is when we move best. And also getting that mobility and working in the movement patterns before we add weight to it is really important. But the thing is just getting the temperature up in our bodies and ready to move. Let's take our feet nice and wide. We're going to do one squat, hands behind the head, and one hinge. Drive the hips to the back. So squatting and then hinging, really trying to get low in the squat. If that feels good for you, at least opening up the hips and making them different. Right. So getting down and then driving to the back right here. Sh. And let's get one more right here. And then let's take that right arm to the back, opening up through some arm circles, and then reverse that direction. So we're keeping our hips and our torso square. Try not to twist. Just getting the mobility through the shoulders. Same thing. Other side. So sometimes it helps me to have this arm here and then here. Let's get a few little rolls through those hips. Roll the hip just one and then the other, and then we can add a little side lunge to it. Roll the hip and sit deep. That's not right for you. Just pick one. Just do the hip rolls or the side lunge. Let's add some arms up. Big stretch out and up. Rolling it through. Out and up. Don't think too hard on it. I know it's a lot of parts, but the main thing is just to get moving. One more finish. Other side and here. All right, we're gonna take those hands right on top of the legs. We're just rounding through. Cat, Cow. Just a standing Cat, Cow. You can also do this with hands on a bench or a couch, back of a chair if that feels better for you. And then let's take those hands out, if you can, walk them out to that high plank. If this is not right for you, you can be down on to the knees, but we're going to take big stretch and reach and then switch that. So if that's not right for you, you can just come from the knees or you can just take it in all fours and just open up in the torso. You don't have to move the legs at all if that's not right for you. But if you can. World's greatest strength. And one more from here, also rotating on the knees or the toes into that side plank to get the core working right here again you can be on that knee if that's better for you. One more each side and then we're taking it back. So go ahead and walk your hands back right through here. Hold that, pedal those feet and then slowly roll it up. All right, team, so tap out and reach. I always like to end with a little bit of cardio. That's also stretching and mobility. Here's what we got. We got pyramid format, going up and down the pyramid, going up in time, then back down. We have 15 seconds followed by 30 seconds, followed by 45, then we go back down 45, 30, 15. Some things will have right and left. Let's bring those hamstrings up. So within that you will have two sets of those intervals. Right? We're going to alternate between two exercises, and most of them your heart rate should stay up. Some will have a little more back to basics and. And then alternating with one that's a little more of that metabolic resistance training. But I think your heart rate should stay up. And of course, I'm going to give you options. Options to take it up and also options to take it down. Every interval has 15 seconds of rest in between, so we'll get through these quickly. The first two exercises we're gonna do, we're gonna do a dead lift, hips to the back, bend over, row at the bottom with the weights, and then stand up straight. Of course, you can just do the deadlift or just do the row if that's better for you. Then we're gonna do a squat pull through press. So we're gonna get super deep in this, if you can. Dumbbells low alternate. One goes all the way up. So it's not quite a snatch, it's a curl and a press. You can take it nice and slow. Slow curl, press or get some power with it. So deadlift, row and then squat, pull through, press. So I'm gonna put these right here. I'm gonna grab them in just a minute. I'm gonna start with my heavies. We're starting with 15 seconds. It's gonna be short. 15 seconds of work. 15 seconds of rest, then we go up. 30, 45, 45, 30, 15. In 3, 2, 1. Here we go. So we're probably just gonna get a few of these. That 15 second round in the strength. That feels like not quite enough. But it's just a little warm up, right? Can we get two more? Maybe one more. There we go. All right, set those weights to the side. You may want to go a little bit lighter actually. I'm gonna start with this. All right. All the way down in that squat. One sided curl and press. Pull through if you can. 3, 2, 1. 30 seconds. Down, up, up. Get low. So I'm trying to get all the way to the floor with my squat. You don't have to do that, but I would love it if you try because it's going to get you lower in that squat. And then you can really use the power from the legs to come down and up again. You can always take it slow curl to press or take it with the power. Relax, catch your breath. 15 seconds to breathe. Now we're back to that slow deadlift. And row. Let's get it done for 45 seconds. In 3, 2, 1. Stand up straight. We love these two because it gives your back a little break. We're constantly doing a row. We're staying in that hinge position. It's nice to come up out of it, right? And stand up. Yes, you can. And breathe. 15 seconds to go. Squeezing in the shoulder blades, keeping a back, a flat back with all of them. Three, two, one. Relax. Set those weights down. All right, 45 seconds. We're staying at the top. All the way down. If you want, take those toes out for something a little different. Or just keep the regular deep squat, pull through, press. So curl and press. Here we go. Down, up, up or down, pull through. So don't cheat the curl, but you can certainly get some power with it. Right? It's not a clean, which we also love, right? But we get low. Center up. Yes, low. Boom. 15 seconds to go. Yes you can. 3, 2, 1. And relax. All right, team, so these are our last two rounds. We're gonna mix it up just a bit if you want. We're gonna do just the row 30 seconds. No deadlift because we have more of that coming. Squat, pull through, press. We'll put them all together. All right, Starting here. Here we go. Hinge it. 30 seconds. Just your row. So pull the weights towards the hip. Squeeze. We're going to be working in some swings into this workout Again, if you only have dumbbells, I'm going to give you ways to do all of it. Dumbbells and a mat. If you have a bench, we'll incorporate it. If you have some kettle bells, we'll get those in, too. Breathe. Five seconds. Four, three, two, one. All right, team, last one here. We're going to curl, squat and press. Curl, squat, and press. It's only 15 seconds. You can take it to a clean two if that works for you. But let's put them together instead of separating them out. Right and left in 3, 2, 1. Curl, press, or clean squat, press. Lost my balance there. Cleaner. Curl up. Yes, you can. 5, 4, 3, 2, 1. And relax. Catch your breath, team. Oh, man. Right, breathe. Grab some water. All right, so that is that first round there. Is that heart rate up? I told you we were gonna get that metabolic resistance training, that mrt. Right, let's take it back right here. Okay, so we are catching our breath. We're going to the next round. Now, this first move is one that we have a right side of the left side. If you only have the floor, you're taking it to a regular split squat. So just like a stationary lunge, down and up. If you have something that you can put your foot up on top, right? So if you have a bench, a couch, a sturdy chair, we're going to take it to an elevated square split squat, sometimes called a Bulgarian split squat. We're taking it down and up. You can also set yourself up against the wall if you've got that elevation to give yourself a little bit of balance. Or you can put your foot on the wall. That's going to make a hard split squat as well. So any option will do right side, left side. Then we're going to take it to a plank. And here's what we've got, team. You have any weight? I'm gonna go with my kettlebell. You're gonna set yourself back. We're going to start with taps here. Then we're gonna flip it. We're gonna go cross over with our feet, and then we'll put them together. All right, team, so let's go ahead and start with that elevated split squat, giving yourself some space. A great way to get into it is to hold those weights, put the foot out and then come here again. If you don't have that, don't worry. You do not have to do elevated. You can just keep it a regular squat. Split squat. Let's get 15 seconds each side. Three, two, one. This is your little warm up, right? And it may take a second to figure out where you need to be. Like I want to be a little further back. And up. Yes. Last one. And breathe. I'm gonna sit, I'm gonna get set up for that other side. So here, bringing it up. Figure out where I need to be. Grab those weights. 15 seconds, other side. Keeping it short and sweet. 3, 2, 1. Again. I don't want anybody to think they have to find a way to make it elevated. If that's not easy for you, if you don't already have a bench or have a couch or something that you can do this with, Just keep it simple. Last one. And relax. There's that heart rate. We will come back to that. This time we're in a plank. You can be on your hands and toes, you can be on your knees. Whatever is best for you. Set that weight out in front. And we're gonna Tap it in 3, 2, 1. Reach across, reach across, right? I want it out in front enough even if you're on your knees that you really have to reach for it, that it's not here, right? So putting ourselves a little bit off balance, right? So that core has to engage. Upper body working to stabilize, making sure we're not here. We're dropping down. We got five seconds. Three, two, one. And relax. All right, we're back to our split squat. We go from 15 to 45, right? So this time, take your time getting into it again. Maybe you're just here, maybe you're elevated, but we got 45 seconds each side. We'll get a breather in between and then we'll work our way back down. This is the longest one that we have with this split squat. So get set in position, foot elevated or not. Whatever is best for you, whatever you have available to you. Here we go again. Just a regular split squat on the ground one works too. And up right here. I know 45 seconds is going to feel long after we had that little baby warm up. Set with 15. But then we go back down to 30. That'll be an easy one right here. 15 seconds. Really feeling the glutes and the hamstrings on this one, right? Take your time. I know my heart rate is up. Breathe. Three, two, one. And relax. Little Stretch out of that. Yes. Oh, man. Take the same thing. Other side. So catch your breath. I know the heart rate is up, so find that good position. I'm going to give you a little bit longer. Since this is a big movement with all those big muscles, a little bit longer of a breather. All right, we're gonna take it. Other side. Grab your weights. Get in position. 45 seconds. Split squat. Here we go. So elevated or not with or without the bench or again. I know some of you use a box, a step. A couch is a great option. Or a chair. As long as it's sturdy. Put it up against the wall. Sometimes that helps, right? Yeah, I know. Breathe. Drive up. 15 seconds. Now them good shoulders pulled back, core engaged. We got five, four, three, two. What? Oh, burn. Right. All right, team, here's what we got. Now with this plank, I want you to put your weight behind you somewhere where it's not going to feel like you're tripping over it. And when our we're on our elbows, we're going to go over, over, just like that. That's not right for you. You can do it from your knees. We got 45 seconds. Again, we're at the top of that pyramid. Let's get it done. Catch your breath on the elbows this time. And if you want to just hold the plank, you can. Otherwise, join me here. Cross it over. Cross it over. Yes. Cross over. I'm crossing over my back foot. That helps me. Yes. Stay lifted in the center. As we get tired, I know we want to be here or here. So everything nice and tight. Breathe. Yes, team, 10 seconds to go. Five, four, three, two, one. Relax. All right, team, this is it. 30 seconds on our split squat. If it's starting to feel like too much, take it down to the floor. If that means you can go heavier, have better form. Otherwise, keep it elevated if you can. 30 seconds each, each side, and then we switch. Go ahead and get set. 3, 2, 1. Drive it up. This is gonna feel like the right amount of time. I think 15 is just too short, right? You're probably like Amy. No, nothing is too short. But 45 felt long. This one. It's right where we want to be, right? And up we got 5, 4, 3, 2, 1. I know I cheated the last one. That's okay. My heart rate's up. I don't know about you. This is up in those higher zones. Let's get it. Same thing. Other side. We've got 30 seconds on the other side. Push through that front heel. Get low for the glutes and hamstrings. We got everything down on the mat of the bench. Next. Let's do it. Here we go. 30 seconds only. And you're already 10 in. So hang with me, get low, push up out of that front heel. Yes, you can do it. Ha. 5, 4, 3, 2, 1. All right, team, last round. Your pick. You can go out in front, you can cross over behind, whatever you got on your elbows, on your hands. Let's do it. Here we go. Reach, reach, cross. Reach it over and bring it back and relax. Stretch it right where you are. Team, before we grab some water, how about we do a kettlebell swing or a dumbbell swing? So. So come up on your feet. If you've never done a swing before or if your legs are just feeling it. After that split squat, we're gonna take it to just your deadlift. Kettlebells or dumbbells, just hinge first half of that deadlift and row. We're keeping it here. Otherwise, dumbbell or kettlebell swing, drive it up with the swing, lock it up at the top, let it drop. Not a squat, not a lift with the arms. 30 seconds, then we get water. I know the heart rate is up. Let's do it in three, in two. Prep it. Here we go. Deadlift or swing up. Lock it out, let it drop. So you're locking out just about chest level or below. Whole body locking out at the top. Lots of power force production. Squeeze in your back. Squeezing your armpits, but don't lift with those arms. Ten seconds. Breathe out. Three, two, one. Swing and relax. Pedal your feet right here, team. Let's cross the water. I know, I feel that too. All right, your next round. Catch your breath. It is all down. On the bench or the mat? Either one. Cheers, y'. All. Bench or mat? Dumbbells or kettlebells? I'm gonna have one kettlebell for the first round and one dumbbell for the second. Here's what we've got. Meet me on the mat or on the bench. This is going to be a circle tricep. So here's what it looks like. It's sort of like we're doing that close grip press and then your tricep extension, but we're making it a circle. Elbows go down, weight comes down, elbows touch, circle to the back. All right, if that feels like too much, just do a close grip press. We're keeping a similar movement pattern. We're going to bring our feet up and not similar movement pattern, but we're going to have two way team here and we're gonna alternate letting one leg go down, one arm go down in the fly. So it's gonna pull your chest muscles. It's going to pull your core. Use your core. Everything comes in. If that doesn't feel right, just do the leg lower with no weights. All right, so I got my dumbbells for that, my kettlebell for the circle. Triceps. Meet me down on the mat. Core is engaged. Hips to the ribs. We're starting bringing those. Those elbows down. Circle tries. Here we go. Here to here. Dumbbell or kettlebell? You may feel better with two dumbbells or one heavy dumbbell. The kettlebell makes it a little more challenging for triceps and chest, but I want whatever feels safest to you. Relax. All right, team, so now we've got those weights. We're gonna take it one and then the other. Down on your back or your bench, alternate opposite arm, opposite leg. Fly and leg lower here and bring it in so it's not a press. We're letting that arm drop out like you're hugging a tree holding a beach ball. Right? And here, pull everything in. As you bring that arm in to squeeze, bring the leg in to meet it. And a little trick is to really think about your inner thighs coming together as they squeeze in. They're going to connect with that pelvic floor. I know it's harder than it looks. And relax. All right, team, now we got 45 seconds. If now would be the time if you feel that you need to switch to dumbbells or something different. Circle press over. 45 seconds. Back down. 3, 3, 2, 1. So close grip press, then circle down behind the head. So essentially, we're making just a more fluid version of the press and triceps. But instead of getting that full tricep extension right where we extend it up like that, we're keeping a little bend in the elbows. But again, find what feels good for you. I know. Burn. Back of the arms on fire. I hope you're feeling it too. It's gonna be our longest round, but we got it. 10 seconds to go. Any point you feel like you're losing your grip, just do a regular close grip press. 3, 2, 1. And relax. All right, team, back to that fly and the leg. Lower. Opposite arm, opposite leg. Squeeze those inner thighs together. Think about that deep core. Here we go. Out. Squeeze in. So even though we're getting that fly motion for our chest and shoulders, our upper body push, we're really feeling breathe right the core because the weight is pulling you on the bench, but on the floor as well. Everything coming in together. So a lot of core control, a lot of core stability as well as upper body. And those legs are tired. I know from those split squats. I tried to program that where legs would push really hard. And then we get a break. 3, 2, 1. And relax. All right, team, one more time. We have 30 seconds. This time. If you want to just do the triceps, you can. If you want to just do the close grip press, you can. But join me down on our mat or your back. 3, 2, 1. So you can just do the press right here. You can just do the tries. It's a little trickier with my kettlebell. Or keep doing what we're doing. Right circle. Pressing over right through here. I know. Feeling it, too. We got five, four, three, two, and one. All right, team, this is a. Is our last round. 15 seconds only. Here's what I want you to do. Let's go out with the fly down with two legs. You can make it small, you can make it big. You can just do one or the other. But here we go. Take it out. Squeeze it in. That's almost easier, right? Even though we've got double the weight and double the legs going down, added weight, less stabilization. Right? It's all core and upper versus having to really stabilize. As the weight pulls you one way, your legs pull you the other. And relax. Yes, team. All right, shake that out. And how about before we go to that last round, let's get another swing? Why not? Our legs got a break. Arms and core worked hard. Let's take it back to that swing. The swing is not right. Take it to the deadlift. Remember, we're going to squeeze. Squeeze in our back. But we're not lifting with the arms. Arms are along for the ride. Here we go, team. Let's do it. Okay, let's keep it going in the center. Shoulders back. Using the back of the legs. Let's prep it. 3, 2, 1. Power up. Let it drop. Yes, you can. Yes. Breathe. Here we go. 10 seconds to go. Using the back of the body to get that power locking out of the top core. Three, two, one. Swing and relax. Yes, team. All right, team, Grab a quick sip of water. Last round right here. All right, guys, so this last round, we're gonna mix it up a little. So hang with me, all right? If you need to be done, you can be done. We covered it all. You consider this a bonus round, right? Instead of a bonus move like we normally do. But we got it all. If you need to get Your own cooldown and be done. Otherwise, hang with me for just five more minutes. Here's what we got, team. Alternating curtsy. Then we're gonna do a half kneeling chop, where I'm going to give you some options for that core and shoulders. Then we're going to take it to a curtsy and a fly. Putting them together, we're going to drop in our chest. Then we're going to do an alternating chop together. So here's the tricky part. Curtsy, fly, and then chop. Sometimes we're doing right and left. Sometimes we're doing together. So hang with me with the cues. You can do it. We're gonna finish with a curtsy and fly on the right side, curtsy and fly on the left side, and then those standing chops for quick finisher. All right, so here we go. Alternate that curtsy, heavy weights if you got it. We're going right side and left side. 15 seconds only. So we're not getting very many, but let's get it done anyway. Shoulders back, core engage. Three, two, one. And here. Whoo. What can we get in just 15 seconds? Can we get six? Yes, we can. Three, two, one. All right, team, so half kneeling chop. We're gonna get chopped chop for your shoulders and your core. If you want to take it here, split, squat. Otherwise down on the ground. We're going up and across. If kneeling isn't right for you, stay standing. We got right side and left side for 30. Here we go. Take it across your body, Drop it down. And here again. You can always do this standing, half knee, ceiling. We have to keep our torso stable, so arms are working a little bit differently. Core is working, but I know maybe that's not right for you. That's okay. Bring it up and down. Three, two, one. Relax. So you can switch your legs here. You're either here or again. You're standing, taking it across your body. 30 seconds in three, two, one. Right here. Across. I think I could have used my 15s, but that's okay. Getting towards the end of that workout, we are feeling it right and up. 10 seconds. Right here. Lots of core, lots of upper body. 3, 2, 1. All right, team, so now we're in our 45 second round. So with lighter weight, so get something a little lighter. Do the curtsy. Bring your chest forward. Reverse fly. Step up. Alternate curtsy, reverse fly. I'm going tens. Do what is is best for you. 45 seconds, alternating. 3, 2, 1. Here, here. Step it up. So you're gonna get low in the curtsy, then drop Your chest. So it almost becomes like that hinge, right? It's a lunge, but then hinge pattern, then pull. If it starts to feel like too much with that upper body, just do one side or. Or take it to a row. You can do that too, if you can. And up. Five seconds. Can we get one more each side? Yes, you can. Three, two, one. Relax. All right, team, so this time with the chop, we're keeping it right and left. Instead of kneeling, we're going to go over, down to the right, down to the left. You can just make a little rainbow, or you can tap your feet out. Here we go. So down, center, down, chop, center. So instead of going across your body, you're chopping from the twist to the center. Twist, center. If you want to get a little. Little full body rotation with it, you notice we get a little more twist through our torso and a little more cardio, Right? You can also keep it close to your body. Maybe this is better for you where you are today. Here we got five, four, three, two, one. Relax. All right, team, here we go. So 30 seconds. You can go one or two weights, but we're gonna stay on the curtsy. We're gonna go here, here, here, here. So we're staying low with it. Go heavy if you can. Right side, then left side. 30 seconds in the hip and the glute, inner outer space, thighs, and of course, that back. Three, two, one. Up, down, and up. So I'm keeping my chest low. If it makes more sense for you to go down. Up, down, and up. Don't overthink it. I know. Or we get everything fluid, but we got to keep that chest low. Down and up. Balance, if you need need it in your back. Squeeze. Three, two, one. Yes. Breathe, team. Again. All the way down, all the way up. But keeping the chest low or drop it in the lunge. Do the fly on one side, then switch it. This is it, team. In 3, 2, 1. So balance or even just keeping my arm out helps me keep my back flat and my chest slow. Again, you can be here, here, and up, but I'm staying down the whole time looking out at that diagonal in front of me. Yes. Here. Second side's always harder, right? Five seconds. Four, three, two, one. Breathe. This is it, team. We're gonna take it. 15 seconds, standing chop here to here. All the way up one side. Fifteen on the right. Breathe. Fifteen on the left. Three, two, one. Here we go. Here and up. Power. So you notice I'm rotating in my knees and my hips. You don't have to do that. You can go across your body or keep it closer, but if you can, lots of power. Last one. Let's get ready. Other side. Let's finish it out. Three, two, one. Here. And right. Yes, you can relax. All right, team, I know I told you that was our bonus circuit, so we don't really need a bonus move. However, if you want one more swing, join me here. If you want to go ahead and jump, grab some water, and then wait for the stretch, you can do that as well. But if you can swing with me one more. 30 seconds. Deadlift or kettlebell swing or dumbbell swing? Let's finish it out strong. 30 seconds is all we need in 3. Flat back. I know we're tired, but let's do it. 2. Prep it. Here we go. Let it drop. And if you're feeling spicy, if you've done that handoff, swing, swing before you can. Right here? Yes. Or keep them together. Up to you. Breathe. 5, 4, 3, 2, 1. Swing. And relax. Catch your breath, team. Walk those feet in. Pedal your feet right where you are. So either hands on the ground or the kettlebell hands on the bench. Get that nice, good stretch. Hands up on the legs. We're gonna keep this cool down pretty short to get you out of here. So please roll through your back. Make sure that you get more of a stretch on your own, right? Make sure that you're building. Let's take it here. Press out gently on the inside of the leg. Roll your shoulders. Building more of that mobility and flexibility into your weeks, into your day is not just waiting on the last few minutes of a workout. Let's take those arms up. Thank you so much for joining me today. I really appreciate you being here, and I'm so happy that you decided to show up and move with me today. Let's do it again soon. Leave me a comment. Leave me a like. Please subscribe and spread the word so we can get out there. There have been a lot of things changing in the online space, in the Internet space, social media, so it really helps if you guys share the videos, like the videos comment and let other people know. Right? Trying to get out there as much as we can so we can get more people moving and feeling good. Thank you so much for joining me today. Let's get one big, deep breath in and out. You did it. That was your full body strength pyramid workout. Great job, everybody.