16: Dumbbell Fitness Fusion - 35 Minute Workout [STRENGTH & CARDIO]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Dumbbell Fitness Fusion workout. In this workout, we are going to work the entire body for strength, for cardio, for mobility, and for power. We will be working in circuits. I'll be using my 10, 15 and 20 pound dumbbells today. You can use whatever you have available to you. And as we're fusing all these things together, of course I'll give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just by getting your body warm. Start with a march. Pump those arms, shake everything out. We're gonna get the blood flowing throughout your body, get those energy levels up and get your body's core temperature ready to move. So we're gonna get a little bit of mobility and movement prep in this warm up, but we're gonna keep it pretty short. So of course, if you need more, get it on your own. Same thing goes down with the cool down and the stretch. Let's roll those shoulders. Maybe you're like me and you can feel the tension from sitting at the desk or maybe you just woke up or you're at the end of a long day. So let's get those muscles moving and ready to go. We're gonna take it up here. We're gonna do a nice big eye with our arms and then we're gonna hinge. We're gonna drive those hips back. Big eye, it looks like this and back so you're not arching your back here. You're trying to come up and really pull those shoulders back so we get that mobility. And then feel the stretch here as you drive that, the hips to the back into that hinge. So we're right here. Drive it back one more and you can hold this here. Just get a little petal of those feet to really feel that stretch through the hamstrings, through the back. Then let's go ahead and take it. We're going to take it out to that big T as we step out. You can make it just to step out or a little bit more of a side lunge if you want to get a little deeper. Big stretch, big cross. Again, working on that mobility, open up the shoulders and arms and chest. Also opening up the hips and sitting low through the legs. We got one more of these now let's take it. We're going to take it to a big Y with those arms and then sit low in the squat. You can take those arms all the way down if you want. Or if you want to keep them up, you get a little bit more of that, that stretch to the top. I know that is where I'm feeling extra tight today in those hips. So getting it done. One more. Let's take those arms out, take it flat, back down, and then round it up. All right, so as we talked about today, it is a fusion workout. So we're fusing it all in these circuits. I'd like to think we always do that, but sometimes we got to put it in the title. Roll those shoulders, be a little more intentional about it. So we are getting it done. We have circuits, no repeat, basically, unless something is right side, left side. But no repeat workout where we're starting with a back to basic strength. Go ahead and walk it in and tap it back, arms out in front. Just a little tap first. So we start back to basic strength, then we're going to take it to a cardio. Often that cardio is not going to be your traditional cardio. If you want, we can get a little lower with this. Not your traditional cardio. Maybe just adding a compound movement or doing something different with the weights where we get that heart rate up. Right. We're gonna hold this one here. You can press the heel down, and then if you want, drop it here, reach it up, and you can get that twist for that world's greatest stretch. If you want to keep it high, that works too. So back to basic strength, compound strength for cardio. Then we'll drop our weights, we'll get a body weight mobility. So this move, we're actually going to get in that first circuit. Switch it other side. So we're incorporating that mobility into our circuit because I know most of us don't do enough mobility. And sometimes the idea of a full mobility workout, even if it's just 10 or 15 minutes, feels like too much. Right? If you can join me down on the mat, either on your knees or on your toes. Feel that core kicking in forward and back. You can be on your knees, too. Little drop of the hips right here, right here. And then slowly walk your hands back or walk your feet forward, whatever it is for you, and then slowly round it up. All right. And then we will finish. We will close out these circuits with a 30 second power, so they'll all be related. So if our first move is a lunge spoiler, it is a lunge. We're gonna have a strength version, a cardio version, a mobility version, and a power version. All right, So I know you're gonna be feeling it, but I Promise you there's enough variety to make each move of the circuit feel different. All right? So don't stress that you're gonna have four intervals of the exact same thing. That's not what it's going to be like. Let's cross those knees here. All right, but we are gonna start with a forward lunge. I'm gonna go with my heavier dumbbells, but I'm gonna have my medium close by, because when we add that cardio, we're going to add a bicep curl. But this first one, you can go with your heaviest, because we're just going to step forward into it, get low, push it out. If that's not right for you, you just keep a stationary lunge. That is your modification, or a tap back. So heavy weights, forward lunge, right side. Here we go. Step out and drive it up. And remember, we're stepping out on the train tracks, right? So basically meaning that drive it up. And here we are getting hip distance apart. We're not stepping out on the tightrope. We're staying hip distance. If you can, you can hang out, hinge forward a tad and push out of that front leg again. I know sometimes the forward lunge feels a little tricky, but it's challenging. But if that's not right for you, you have a million other lunges, some that we're going to incorporate in the circuit. There's that heart rate, right? One more and relax. I'm gonna set those to the side. Now I'm gonna go a little lighter with my 15s. We're gonna do a bicep curl, same leg in the front, into a curtsy lunge, bicep curl into a curtsy lunge. Heart rate is gonna get up, but let's get it done in three. In two, one. Bicep curl. Keep them racked, curtsy. If the curtsy is not right for you, you can do a little tap back, or you can keep it in a regular lunge, if you can. What's really going to get the heart pumping is this right here, Right. Putting them together, but also racking those weights. You don't have to go fast to get that heart rate up. Right. This is what I mean. Our cardio is not going to look like traditional cardio. It is going to feel like breathe, a strength move where you feel that heart rate getting up. And if you're not feeling your heart rate getting up, it might be time to get some heavier weights. One more and breathe. Oh. All right, team. Now set those weights down. We're gonna keep that same leg forward and we're gonna go world's greatest stretch. Reach and down. It's up to you. You can do it from the standing position or you can do it from a plank. I'll probably do half and half mobility. Here we go. Step back. If you can get low reach, rotate and up. If this is not right for you, you can stay up top and keep it a little higher. Again, if you want to add it from a plank, you can take it here, but we're going same side here. Reach. You're gonna find in this workout that we are going to incorporate core, but a lot of our core is going to come along with our mobility. We're here. Breathe. Five seconds to go. Can you get one more? That front leg is feeling it. All right, team, this is it. The end of this right side. We're going to get a clean. So again, back to those medium weights. If it's not right for you, you just do a regular bicep curl. But if you can get the clean, we're going to clean, curtsy and down. If you're feeling fancy, you can alternate. You can alternate the lunge and the curtsy. Here we go. Clean. There's your power lunge or curtsy or alternate. But right here, power up. Same leg stays forward. The leg we've been working the entire time. Again, modification. Just do a bicep curl like you did before. It's only 30 seconds. And then guess what? We get a full 30 second recovery and we're gonna do some upper body before. And breathe and relax. Set those down. Catch your breath. Oh, man. Team, team. Are you feeling it? Get up there. I know I am. Good news. We're not going to go right into that left side. We are going to get it, but we're going to get some upper body first because I know those legs need a little breather. We're going to take it to a bent over row. So we're going to start here, heavy weights. Then we're going to add a little tap back with it. Not a lunge. Then we'll add some planks. Grab those heavy weights to row. Shoulders back. Core engagement. Here we go. Pull the weights towards your hip. I always cue pulling towards the hip or the rib cage or I try to, because often we want to get up on those shoulders here, but we want to keep them pulled back and down and really focus on those big muscles along our spine. Right, right here. Here we go. Up. Squeeze. We got just about 10 seconds focusing on that back. Breathe it's not going to be this row the entire time. 3, 2, 1. And relax. All right, team, so here's what we've got. Now. You're gonna. You can set those weights down for a little break. You're gonna tap it back row, step it up, back and hinge row. So I want you to be able to come up in between a little bit like a deadlift, but not really, but enough to rest your back. And we get the cardio. Here we go. Tap back, hinge row, Step it up. We don't have to go fast again. Putting all these things together is going to keep your heart rate up. Doesn't feel right for you. You can modify one side at a time. I know that back is gonna feel it. You keep going. I gotta move my microphone because it's coming apart. Keep it going. Nice flat back right here. Tap row, step forward and up hinge. Five seconds. Four, three, two, breathe. Sorry about that, guys. Those batteries are about to come out. All right, so here is our mobility. Here's what we got. If you want to stay standing to modify, you're just going to rotate here to here if you're able. We're in that play and we're going to reach it here. I told you we were going to get mobility. You can also do this from the knees. Here we go. Rotate up. Take it back down. Nice and strong. So you're getting the chest opener. You're stretching through the back, but we're also getting that core. You can still get all of this with one knee down or both knees down. You'll still get the core, but you'll. If you want a little more core, stay up on those hands. Take it here and back. Right here. I think this is one of those workouts that's going to feel tough in the moment, but it's going to go by quickly, probably because it's no repeat. And once you're done with it, you're done with it. So we got one more of our row. And breathe. Join me down on the mat. Stretch it here. Now we're going to take it to a plank row. We're going to add a little climber, so we got one weight in the center. We're taking it here. Right and left, right and left. There's our power. Or you can go right, left, right, left. If you want to be on the knees, you can do that, too. We got 30 seconds, team. Power, Power cross, cross. If you're doing it on your knees, you can also do a little bird dog. Let's do it 30. Pull up with power. Nice and strong in that core. Here, Cross, cross. Here. Power row. Power. Climber, climber. Strong. Halfway there. We're not gonna get very many, and that's okay. We want to focus on the power. Can we get one more? All the way through. Power, power. And stretch it back. Yes, team. All right, up onto your feet. Take your time coming up. All right, you know it's coming. We got the other side with that lunge. So just to review, I'm going to give you a couple seconds to recover. Heart rate coming down. Forward lunge, heavy weights, lunge or curl. Then racked, curtsy, lunge, medium weights. Then we're going to take a world's greatest stretch on that side. Then our clean and regular or curtsy together. Are you with me? Start heavy forward lunge. Other side. So I'm going left because I went right before. Here we go. And drive it up. Remember, stepping out wide, hip distance apart. I find it really helpful to let myself hinge a little bit while keeping my shoulders back. And also to make a plan to hang out, hold for a count, then drive out of it. Sometimes if our brain is in a hurry, we just go here, Right? But really allow yourself to get low and hold and press out. It's not very long. We only have 10 seconds. Can you get at least one more solid? Three, two, maybe even one more. And relax. All right, team, catch your breath. Here's what we got. Bicep curl. I'm gonna curl it this way because I did a hammer curl last time. Curl, curtsy, and up. You can tap back if you need to. Oh. Yep. Let's go with these. 40 seconds. And three, two, one. Curl and curtsy. Remember, this is our cardio. We're not jumping, we're not running, we're not going fast. But that heart rate is going to get up because we're putting more movements together. Compound exercise. We are doing that lunge from a rack position that's going to keep the core engaged, keep the heart rate up. Here, breathe. I know. Right here. We got five seconds. One more solid one if you got it. And breathe, because we got our mobility coming. Here we go. All right, set Those down. Team, 40 seconds mobility. So remember, it's your world's greatest stretch. You can do it from the top, reach. And remember, if you need to stay off the ground, just reach from here. Or you can take it to the plank, but we got 40 seconds. Same leg forward. Three, two, one. Take it back, reach, twist. You can come all the way up out of it if that's better for you, if you want to get more of that core, step it back into that plank. Same leg, reach up leg. I know it doesn't feel as much like a stretch or like mobility when we've just done two rounds of lunges right here. Breathe. And up. Last one. And relax. All right, team, so here's what we got. 30 seconds of that power. So remember, we're gonna do a clean. You're getting a little power, a little hinge. Clean is here. Then regular lunge or curtsy lunge or alternate between the two. That's what I'm gonna do. Clean to lunge in three, two, one. Here we go. Lunch. Bring it up clean. Yes. Here we go. Halfway there. 15 seconds. You got it. Breathe. Can we get one more solid? Oh, I think I was mostly doing curtsy. That's okay. Relax, team. Set those to the side. Give yourself a second. Guess what? We're gonna count that as circuit one. It was a lot. I know. It was really only upper and lower with some core mixed in. Cheers, y', all, but I'm feeling it. I don't know about you. All right, team, so let that heart rate come down. You got a quick few seconds to breathe. Round two. Here's what we're starting with. We've got our deadlift, so heavy dumbbells drive those hips to the back. Then we're going to take it to a deadlift side lunge. We've got a little down dog plank, but you can also just make it a hinge for that stretch. And then we're going to take it to a swing. So you can do a skier swing or a swing through here, all right? Then we're going to get on the floor with a press. We'll add some core. We'll come back standing. We'll get some triceps, and we'll add some lower. All right, let's get it done. Grab those heavy weights. We're starting with your regular deadlift. Shoulders pull, back core engage. 3, 2, 1. Stand up straight and breathe. These are longer circuits. I know. That's why we got a few more seconds on that breather. I'm always going to remember, remind you that that recovery is part of that. I know sometimes we feel like, oh, I don't want to waste time. I want to keep moving. But if you're too tired to come into this movement refreshed and strong, you may not be getting as much out of it. So we need those rest intervals. We need our rest days. We need our recovery it's just as much a part of the process as your work. Right? Drive it up and breathe and up and relax. All right, set those weights down. All right, team, so here's what we got. We're back to that deadlift. We're gonna add some cardio by doing a side lunge. Now, if you want, if you're experienced with that kickstand deadlift, you can take it here. But the switching could get a little tricky. So do what's best for you. Finish your deadlift. Step out into the side lunge. Deadlift. Side lunge in three. Shoulders back in two, one. Here we go. Deadlift. Stand up straight. Side lunge here. Deadlift. And here. Weights on either side. Or you can see what I just did where I was resting one on here, so I could cross that one up to you Again, if you want to have one foot forward. Kickstand, side lunge. A little tricky to get into and out of, so don't overthink it. Ten seconds. Up. One more. And here. Yes, team, set those weights down. Meet me on the mat now. Again, you're modified. Modification is just to do a standing hinge to get that stretch or to do the down dog from your child's pose to here, if you can. We're plank to down dog. All right? I really want you to get that stretch. You can hold in the down dog if you want. You can keep everything stretch and get a little petal or move into that core, but use your core to do it. Stretch through the hamstrings. 3, 2, 1. Press up to the ceiling. Press those heels down. Feel that stretch. Slowly move forward into the core. So again. Yes, we're getting mobility, and you can have that pedal if that feels good. But we're also getting the core. So use your core to lift, then hold that stretch. Then back down right here again if you want to pedal those feet. I know that always feels good to me, but some people really like the stretch up to you. Remember, this is the only one we're doing, so utilize that core. Yes. One more. And breathe. Stretch it back. All right, team up. Onto your feet. This is what we've got. 30 seconds of a swing. Now, if you're not comfortable with the swing, take it back to your regular deadlift hinge. All the way. Otherwise, one dumbbell in the center, like a kettlebell, or two dumbbells on the side if you don't feel comfortable. Two dumbbells on the side. Move your feet in. Or again, take it to just one. I'm gonna go Slightly lighter so I can go skier swing. But we got 30 seconds, team. Shoulders back, hinge and prep. Three, two, one. Let it drop. Let it drop. It's 30 seconds only. Drive it up again. If you don't feel good with two dumbbells and you got something heavier, go heavier in the center, just like a kettlebell. Some of you may even tell me that you snuck in your kettlebell because you love a kettlebell swing. Me too. In fact, I think I have it back here. Let it drop. You're not lifting with the arms, you're driving up with the back of your body. For three, two, one, swing and relax. Oh, man. You guys feeling that? Catch your breath. Join me down on the mat. All right, team, so here's what we got. You can do this on a bench if you want. I'm going to take it down on the mat so I have a little bit more space. But the bench is great too. We're going to take it to a press. We're going to rotate that press, turn it in, then we're going to add a little knee crunch to it. So make sure you have those heavy or medium weights. I may go back and forth between the two, but we're starting with just your press. So your core is engaged. Press up, turn them in and take them down. Are we ready? In three, two, one. Here we go. Up, turn them in, take them down and out. This is the only one we're going to rotate. Cuz I know that that move gets a little tricky, especially if you are going heavy. I have my £20 here, so when we add more to it, we're going to go a little lighter. You can certainly try it, but safety first. Again, that's why I'm going to do this on the floor. Feel like I'll have a little better balance. Up and in. And here. Nice and strong, team. You got this. One more, all the way through and relax. All right, team, here's what we can. We are going to add just a little knee crunch so the knees can come in and tap down. You can do a little march if that's a better modification for you. Or in, push them out. But I want good control of those weights. Sorry team. Good control of those weights and good control of the core. If you'd rather just hold your core up, that works too. They can just be in tabletop. All right, team, so 45 degree angle here. Regular press. Knees come in as you press. Here we go in and either tap them down, keeping that core engaged, or push them out. Remember that Other option is just marching one knee at a time right here. This little circuit is going to be a little heavier in the core while we work that upper body. But we love it, right? Bring it up, take it down, bring it up and down. I know. 10 seconds. And tap it, too. And breathe. 3, 2, 1. And relax. All right, team, no weights. Here is what we've got. So we're gonna do a little Snow Angel. You can keep it just there for the snow angel, or if you want, we're gonna add a little scissors stretch so you can stretch your legs. You can keep one foot down if you want to do this stretch. You can keep your feet up if you want A little bit more core. Okay, let's get it done. 40 seconds. 3, 2, 1. Snow Angel. Stretch it out, then bring it up. Snow Angel. Oh, right again. If you need really just the mobility, you want to take the core out of it, just do that Snow angel, right? Open up the chest, palms to the ceiling. Big stretch here to here. Oh, man. Team, 10 seconds, deep core, but also that big mobility. Three, two, one. And relax. All right, team, want to know how we're adding power to this? You're going to love love it. I know you will. You're gonna tell me in the comments how much you love it. Plank press. How do we get our upper body push? Chest, shoulders, triceps, back. We get that plank press or a push up, we're gonna add a little jack to it. So knees or toes? Down, down, up, up. Jack for two. Power as you push. Up power in that plank jack. Let's get it done. Keep that core engaged the entire time. Upper body push. All right, team, get ready. I told you we got a lot of core in this round. Let's do it on the knees or on the toes. 3, 2, 1. 30 seconds. Down, down, up, up. Jack. And you don't have to jump it out. You can step it out too. One and then the other. Hang with me. Strong upper body, strong core core. As you get tired, I want you to really think about what's happening in the core. Are you sliding back in those shoulders? Come on for. Bring them forward. Come on. Forward. That's what I meant. Last one. Down and up and stretch. Oh, man. Team, we are so close. We have one more thing. Bring it up. All right, catch your breath. Here is what we've got. So we're going to take it overhead. Triceps. I know we just got that upper body push, but we got triceps here. Then we're going to take it to A plie press tries for cardio. Then we're going to take it to an alternating windmill for mobility. Then we're going to do a swing and a tricep switching in between. All right, team. So overhead tricep, you can go one heavy or two lighter, but keeping those elbows in. I'm gonna go with my 15 because I know we're at the end of the workout. I'm gonna be feeling it. All right, so let's finish out this circuit strong. You got this, team bringing it up. Hands here or here, Whatever feels better for you. 3, 2, 1. Isolate those triceps. I know I debated on if I was to going to put the upper body first or the paa, cuz I knew that your upper body and core would be tired. But let's do it. We love working triceps. We love working the back of the arms. If you start to feel like it's too heavy, you can take it to one dumbbell. Maybe you have two. You can switch your grip, but I want those elbows in, not to here. Right, burn. Yes, team, 10 seconds. Breathe. Core engaged. Three, two, one. And relax. All right, team, so this time we're taking it to a plie with the press. So again, one or two dumbbells. Plie press. You can do those tries at the top. Plie press, tries at the top. If you want to take the triceps out of it, just do the paa press. Your heart rate's going to get out. Three, two, one, drop. Low in the legs, press. And here. Down, up. Yes. After this, we get a break from the weights and we are almost done. I promise. I know you don't always believe me, but we are. Breathe. Down, up. Behind your head. Keeping those elbows in. Three, two, one. Relax. All right, team, set the weight down here. Here's what we got. We're gonna open it up into the windmill as if we had a weight. Big stretch. Take those arms out. Big stretch right here. All right, you don't have to plie. You don't have to do anything with it. Take it here. Here we go. Reach down to the side. Back to here. Stretch those arms out. Reach one up, one down. You want to get the stretch to the sides. You're gonna get the big chest open. Opener. Reach here. Take it out right here. Yes, you can. And burn. 10 seconds right here. I know. Feels so good to not be holding the weights for one round. Last one. All right, team, so two options here. I'm gonna go a little lighter. We have two rounds of 30 seconds here's what we got. Plie press, triceps, one side there. Or if you're feeling it and you want to add more power, it's that plie swing brace at the top. Triceps. Drive the hips back, triceps. So it's a swing motion with a soften in the knees, toes out. All right, we got 30 and 30. If that's not right for you, just do the plie and press. Or plie press and tries. You're still getting power. 30. Quick breath. 30. We are so close. Hang with me, team. In three, two, one. Swing up. Steady it out. You can also do this between two hands, and you'll just go both rounds. So we get the swing, we got lots of power. Then we're holding it at the top to tries breathe. It's one of those moves that I used to do a lot years ago, and then I kind of got out of the rotation for a while because I felt like maybe it was too much. Because we love back to basics. Right, Last one. I've been bringing it back because I like it full body. All right, relax for a second. Other side again. If you're doing two hands, that works, too. Or other side with just the plie and press. But we got inner thighs, hamstrings, glutes. Let's do it. Swing and then triceps and shoulders at the top. Take it through the center, power up, and I'm using this extra hand to keep it steady. Down, up, and here. Yes, you can, team. Breathe one more and relax. Oh, man, you guys, what a workout. But you know what? I think we can sneak in a quick little bonus move. I know, I know. We're almost there, but here's what we got, team. You know what we haven't done? We haven't done a squat. We haven't done a bear plank. Why don't we put that all together so we can get mobility, we can get strength, we can get cardio, we can get power. So here we go. No weights. We're here. Here's your mobility. I want you to get low. If you can pop it back to that bear plank, pop it back up, power up. You can power up with a jump, or you can power up to here. We got 60 seconds. If that's not right for you, you can, of course, just go down and up, or you can walk it back to that bear plank. 60 seconds, then we're cooling it down. Let's get it done. Here we go. Get low, pop it back there, pop it back in, drive it up. Low hold that mobility. Pop it in core and up. So we get mobility, core strength and lots of power up. I know those legs are burning up. I felt like we had a lot of upper on that last round. Why not whole burn legs? We are so close, team. You're like, what do you mean? Looks like we still got 20 seconds on the clock. We do. If you want to from that bear plank, add a little mini push up, but up to you. Down bear, push, push. Up and up. Ten seconds. I feel it too. Last one. Three, two, one. Oh, man, you guys, I know that was rough because guess what? We went all the way through that second circuit and into the bonus without any water. So we basically had one water break this whole round. That's okay. Woo. There we go, team. Catch your breath. All right. Right here. Roll those hips. Cooling it down. We're going to keep this cool down really short, team, because I want to get you in and out. So make sure you get some stretching on your own. All right? Make sure that. Oh, my heart rate's up. Yes. Make sure. Make sure that you are getting that mobility and that flexibility in a workout like this. As, you know, sneaky mobility. We worked it in. You can always do that in between your circuits, even if it means you have to hit pause and you would just want to throw in a stretch. But you know, I also have active recovery days on my calendar. If you're not on my email list to get those free workout calendars, check it out below. Make sure you subscribe. Subscribe here so you know when things come up. But I also have tons of short and long mobility, flexibility, stretching to go along with your strength, your cardio, and your power. You guys, my heart rate is still up and my muscles are tired. Let me know how you feel. I love hearing from you. I love seeing what you liked, even seeing what you didn't like. Maybe you didn't like it because it was hard. It's hard because you're working hard. And maybe it just wasn't your thing. But good news, I have hundreds, thousands, really, of other workouts on this channel for you to sort through to find what you do love. Please spread the word, tell your friends, subscribe to this channel and check us out in the BodyFit Athletic Club on our private BodyFit by Amy app. You can download the app for free. Join us in the community. Get one big deep breath in and out. You did it. That was your dumbbell Fitness Fusion workout. Great job, everybody.