23: 36-Min Strong Arms & Abs Workout - Dumbbells and Optional Mini Bands

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your strong arms and abs workout. This workout is sponsored by Simply Sports cbd. Be sure to check out all the information in their link below reminding you to live like a champion. In this workout, we're going to work your entire upper body, arms, back, shoulders, chest, all through the core. And we'll be using different equipment. So dumbbells if you have them, if you also have kettlebells and a minivan, we'll throw those in too. Otherwise, just use what you've got and of course I'll give you options to work to your fitness level. Are you ready? Let's do it. Let's start just by getting our bodies warm. We're going to start with a march. You can pump those arms. We're going to keep the warm up short because of course we are just working our upper body today and that core. But we want to make sure that we get some good mobility through our arms, through our back, through our shoulders, down on into the hips. So we do want everything to get warm and ready to move. Let's roll. Those should right through here. So we'll start with just a couple body weight mobility moves to get our bodies prepped for this workout. And then we're gonna jump in with the equipment. You can see I have some dumbbells behind me, some kettlebells and some mini bands. If you have all of those available to you, use them. Otherwise, just use what you've got. We're gonna have some times when we want you to go heavy. That's the idea of this workout. We're getting strong, but you want to make sure you use what you have available to you. Let's get some eyes wise and T's. So watch me here. We're going to go up with an I. Down, out with the Y. Down, out with the T. So we're aiming to get that shoulder mobility. So reaching to the back without arching the back, we don't want to pull it forward here. And if you want, you can add a little hinge with it. That's going to help us stretch through the back of the body. Now Y and T really connect with the core, especially at the top if you're getting that hinge. And let's get one more right here. I, Y and T. Since we're here, let's take it flat back down and round it up a few times. So working with our weights today, we're going to have some of your basic movement patterns. We're going to have some things where we add a little resistance with the band. Band is optional. You don't have it, don't worry. Let's hold it here underneath. Roll those shoulders. We'll have a few things down on the mat, a few things up top, and a few things where we isolate where we're going to go. Short but aim to go heavier. Walk those feet in, round it up. So we're going to Inchworm if you can, we're going to reach up, hinge it down and walk those hands out. If you can't walk all the way out, you can take it to your knees or you can just stay up top and just do the hinge. So you can just do this part and back up or walk out. I love the Inchworm is a good upper body warm up because we get all the way through the back of the body. Upper body, core kicks in, getting everything working. Let's get one more. We're gonna hold this one down. So if you can meet me on the mat either in that high plank or your knees right through here if you want little rotation for that core here, you can also do this from the knees if that is a better option for you. Right here. And then little child's pose stretch. You can come up, add a little reach under here, back to center. Reach under, back to center. If you want to come forward a little bit more to get that core working. But really rotate in your body as you sit back into those hips. One more each side, then we're taking it back up. Last one, slowly roll back onto your feet right through here and slowly round it up. All right, team, we are going to tap and reach across so we stretch out long through those arms. All right, we're going to start with some heavy dumbbells. So I have my 20 pound, 15 pound and 10 pound dumbbells back here. You use what you ever you have available to you and what is heavy for you. All right, there's going to be a time halfway through this workout where we take things single sided and if you want to double up to go heavier, you can do that as well. This first round right here, we're going to work with two dumbbells and we are going to get it done with 40 and 30 second intervals. If you have that minivan close by, you can also use that in our second round of this circuit. All right, so first thing we're going to do, we're going to grab those heavy dumbbells. We're going to come into a basic bent over row. So simple Movement pattern. Bring those elbows up here to here. We're going to go for 40 seconds. I'm going to aim for my 20s. These are strong muscles, so use something heavy to you shoulders, back, core engaged. You're going to hinge here. Watch me one time, pull the weights up towards your hip and then down. Join me. 40. Here we go. Up and down. Now you can have those feet parallel. If it's better for you, you can stagger. Maybe that gives you a little more space. It's 40 seconds. If you start to feel like you need to rest your back, come up out of that. We're at that halfway point right here, but really aiming to squeeze those muscles down our spine. So not up in the shoulders, but in that mid and and upper back. Right. Shoulders are working, of course, but I just got these twenties and I'm really loving using them. 5, 4, 3, 2, 1. Go ahead and set those heavies down. You can go on to something medium. We're going to take it to a bicep curl. So we've got your weights here. Curl and down. After that, we're going to go to a shoulder press. So I'm going to switch gears to my tens, smaller muscles. Let's take it for 40. 3, 2, 1. Up and in and down and out. I'm going to turn my palms in. We're going to go a little wider with these, because second time through with these, we're going to add a mini band for a little extra resistance. If you have. If you don't, you can just keep doing what you're doing. But then we'll keep things a little closer. Breathe. Making sure that you're not swinging, that the core is engaged, that your rib cage is staying stacked over your hips. If you feel like you're leaning back, you can stagger your feet just a bit. We've got 5, 4, 3, 2, 1. Breathe. Set those down. Stretch those arms down to the back. All right, so this time we're taking it to a press. If you only have something heavy and you want to take it to one dumbbell, you can take it straight up. Otherwise you're going to wrap them in, wrap them out. We call this an Arnold press because we can get some chest and shoulders working together. Grab those weights. Here we go. Up and out and bring them in again. When we add the band, second round, we'll keep them a little closer. We'll go to a hammer press. If it starts to feel like too much again, you can stagger to support your back. You can always Take it to just one at a time, or you can take it to just one dumbbell, but think about that core again, not arching your back, keeping the rib cage closed, shoulders back, but not flaring up those ribs. 5, 4, 3, 2, 1. All right, team, so here is what we've got. We are going to add a little extra resistance. It's kind of fun, but we're gonna put a band right at the wrist. We're going to add some resistance out this way. We're going to take it to our row, to our biceps, and then to our press. So still aim to go heavy, but you're going to keep pushing out just a bit to get the back of the shoulders working. So I'm going to grab my 15s on this. You're going to have slightly less range of motion, and that's okay. Still want you to have good form. Shoulder blades pulling in. It's a hinge. This time. We're only 30 seconds. Here we go. So it's totally fine that you're not able to put the. Pull those weights all the way. If you've got the band, you're not able to pull them all the way up. Less range of motion, but keeping that tension out, so you're not letting it be loose here. You're actually pushing out against the band. So we get those back and shoulder muscles working hard. We got five seconds. Keep that tension. Three, two, one. I know. Set them down. Get ready. Bicep curl, same idea. We're going to press it out. We're going to keep the palms in. We're going to maintain that tension. Shoulders and biceps. Three, two, one. And maybe you have a tighter band than me, and you got to keep your weights a little closer. That's okay, too. I have enough length in my band that I can go a little bit more to the side, but you do you. That's something you're going to hear me say a lot in this workout, in all my workouts. It's your workout. You do. You be where you are today. For me, right now, it's feeling challenged. Three, two, one. And relax. You can set those weights down. Watch me here, if you can. We're gonna keep that tension straight up, straight down. If that doesn't feel right for you, one dumbbell. And just press out with the elbows up and down. 30 seconds. Here we go. Boom. Oh, that is tough. Right? If you feel like you can't keep those weights steady, safety first. So you could do just the band or just the weight or again, just press out in Those elbows bring down a little further. Up and down. You're still gonna feel that tension, right? Yes. Strong arms. Three, two, one, set. Everything down. Take that band off. Go ahead and take it here. Little cardio mobility. Let's reach across. Since we just got the back, the shoulders, the biceps right through here, we're going to get a sip of water in just a minute. No timer on this. Just reach across, stretch it over, and then we're going to grab a sip of water. We're taking it to the mat. When we go down to that mat, we are going to be ab focused, but let's reach it down here. We'll do the same setup, so we'll go all body weight, three exercises. Then we'll add a band for a little extra tension. Grab a quick sip of water. Team, meet me down on the mat. Body weight and optional band. Cheers, y'. All. Of course, if being on the mat is not right for you, you can do each of these standing. You can do a standing dead bug, you can do a little standing scissors, and then you can do a standing jack. Otherwise, meet me down on the mat with a band with some tension. We're starting here, team. We've got 40 seconds of our dead bug here. Then we're going to take it to a little scissors crunch. You can also open. Always keep one foot down. Then we'll take it to a plank. Tapping out. Go ahead, wrap that core, zip it up. Here we go. Opposite arm, opposite leg. So you're starting in that tabletop position for your dead bug. Think about a little tuck of the pelvis, closing the core. So button up that rib cage and zip it up right here, Right here. Yes. Close the core. Pull everything in, making sure we don't have that big arch and we're not pressing too far down. And breathe. Three, two, one. Hug those knees in. We're gonna take it here. So we're gonna do a little situation scissors here while we do a cross crunch here. Flex your feet, pull those inner thighs in. If that's not right for you, you can keep one foot down or feet and shoulders down. Here we go. Reach across opposite. Squeeze those inner thighs in and in. Remember, modification. You can also take this standing right through here. Crossing. Yes. Keeping that core pulled in. I know that's what you're going to like about this workout is we're going to have a lot of isolated core. Three, two, one. All right, team, so now we're gonna take it in our plank position. You can go high plank here. You can go elbows here. And you're either tapping it out or you can do a plank jack. It's up to you. Core engaged. Allow yourself a little stress stretch. I know you're feeling it, but let's do it. 40 seconds. Tap out. In 3, 2, 1. Or Jack. Tap outer jack. I know that core. Core is on fire. Listen. I feel it too. Breathe. Boom. Yes. Team, stay here. Yes. There we go. Tapping it out. After this, we got some upper body coming. We're going to actually do it, all right. Without the band. Then we'll add our band. 5, 4, 3, 2, 1. Stretch it back. All right, team, we're gonna stay down, but I want you to grab some weights. We're gonna go chest press. We're gonna go triceps. All right? So that way we give our core a little bit of a break. Something heavy for that press, something medium for those triceps. And then when we come back to it all, we got those weights. All right, this is a long set on the mat, but you can do it. So regular press, 45 degrees up and in. Let's take it here. Tuck the pelvis. Yes. That core should be on fire. Three, two, one. Up and in. Down and out. If you have a bench and you want to take this on the bench, that works too, right through here? Yes. If you need to take this to a standing press or standing tricep, or if you want to add the bridge, maybe you're in your My prenatal crowd, and you want to get those hips elevated. As long as you feel okay, you're okay down here, but you do what's best for you. Yes. Five seconds, team. Wow. We give that core a little break. Three, two, one. And relax. Last thing from here, team. If you want to take it to a seated or standing triceps, you can. Otherwise, two of these. Let's take it here. You're gonna shift those weights back a little bit. Not starting here. Start here. Bend down, press up. You can also take this with one weight. Let's do it. Isolate the back of the arms. Those tries. I know, right? Boom. Yes, team. I know this one's a little bit longer. And again, it's odd for us to be on the mat so much this early on, but I want you to really focus on going heavy. We got more to come. Breathe. 5, 4, 3, 2, 1. All right, team, so keep everything close by. If you have a band, here's where we're gonna add it. I'm gonna talk you through it. Instead of that dead bug, we're gonna take it to a bicycle. 30 seconds, push and pull. Then we're gonna move that band up. We're gonna do our scissors out with our crunch. All right, we got 30 seconds. So then it'll look like this out instead of in. Then we'll flip it over. We'll do that plank jack butt banded, so you're gonna like it. All right, team, so. So come here. And then we'll add some band to our upper body. Push and pull. So you're pulling in, you're pushing out. Bicycle. Here we go. Nice work, team. I know. Feeling it too, core. Even though we had that little break for our press and our triceps. Wrap everything in. Think about that movement. You can always, always just march it if that's better for you or if you want to just go back to that dead bug. That works too. 3, 2, 1. Roll that band up if you have it mid calf. We're flexing out and in as we cross. Go ahead, relax. Tuck the pelvis. Wrap the core. 3, 2, 1. I know my muscle memory wants to go down, but we're gonna flex out. Here's what I want you to think about. Yes, you're pressing out. I know we're adding in some glutes, some booty, some outer thighs, but I want you to think about the resistance and how that relates to that deep core. Right here. Yes. Five, six seconds. Four, three, two, one. All right, team, now move that band above your knees. Here's what we got. We got our plank jack again. You can be elbows, you can be hands. We got 30 seconds. Give yourself that little stretch. Jump it or tap it. Here we go. Out in. Yes. Core gets a break after this. Ah. Keep it going, team. 15 seconds. You can tap it out, but stay lifted. Make sure we're not here, but make sure we're not dropping down. Right. Tap it out or jump it out for 5, 4, 3, 2. Breathe. Stretch. A little heart rate there, right? All right, last two things here. Then I promise, we are back up on our feet. Here's what we got, team. We're gonna go close press. We're gonna go triceps. We are adding this. I want you to go a little lighter with those weights. I want to show you what it looks like. We got 30 seconds each here to here. Just press out with those shoulders, and then here to here again. If you don't feel stable with it, then I want you to take the band off. Just do the weights, whatever is best for you. You can also adjust if you want to bring those a little bit further, but I want you to be able to get those elbows down, so I think it makes a little more sense to have them a little closer. But fine. What makes you feel most secure? Press them out. Here we go. Down and up. So it's a close press. Lots of chest and shoulders, but also feeling the back of those arms. Right? Lots of tries. Straight up. Yes, you can Again, if you need to take it slower. If you don't feel secure with this over your head with the band, I want you to take the band off. Safety first, always. Don't be a hero, but take it slow and controlled. Remember, you showed up today. That's all that matters. Oh, man. Rest those weights down. Give yourself a second. You may not want to put them down, because I know it's hard to get into them. Here we go. Triceps. With or without the band, you do you little press out. This might be one where you can let it sit slip down a little up to you, but keep those shoulders working. Here we go. And up. Slow and controlled. If you need to switch this to one dumbbell, just like our overhead press, you can still press those elbows out, and you'll still get that tension right. Oh, burn arms. I know. 5, 4, 3, 2, 1. Oh. Up onto your feet, team. Push that all to the side. We're gonna shake that out with some cardio. Okay. We actually have a little cardio interval on the clock because I know feeling in. All right, let's start with some modified jacks. It's up to you if you want to make them real jacks, but 30 seconds. Here we go. Modified jacks or real jacks. But think about the stretch in your arms. Right? That's what we're going for. Yes, it's a little cardio interval, but it's more to stretch that out. Up to you if you want to add a little bit more of a jump. I always got to check my shoelaces with these shoes. Burn. 5, 4, 3, 2, 1. Shake it out. And then let's do some little tap backs and reach. Backs open up the chest. Stretch to the bison tries. 30 seconds here. 3, 2. Tap and reach back. Yes. Feels a little bit like a skater, but again, I want the upper body mobility and your core right here. Yes, you can. Five seconds to go. Three, two, one. And then just because we got a lot of core in that round. Right through here. Get ready. 30 seconds in 3, 2, 1. Even if you didn't use the mini loop band, I'm gonna guess that you were feeling it, because two sets, right? Very isolated Especially when we're down on the mat. We're gonna finish with some things up top. I think you're gonna like it. Keep moving through little cross. Three, two, one. And breathe. Grab some water, y'. All. I know. Long first circuit up top, even longer second circuit down on the mat. Lots of core, lots of upper. All right, team, here is what we've got. Feeling it. Now, if you have. Excuse me. A heavy kettlebell or a heavy dumbbell, that's what we're using here. We're gonna go single arm for everything, but only 30 seconds. So I want you to go your hand heaviest. And if that means that you have the option or the ability to put two dumbbells together, if that's all you have, I want you to try that at least for the rows. Some things like that. I'm going to go with my heavy kettlebell. Have my other kettlebell close by. We're going to start with a single arm row. 30 seconds. 30 seconds. We're going to try to go back to back. We'll stretch them out. Then we're going to get some slinger curls. Then we're going to get some windmills. Then we're gonna get some presses. So all single arm only. 30 seconds. Go heavy. Starting with that row from the ground. Here we go. Up. I'm going to turn my kettle bell as I come up, I'm going to take this arm out because that helps give me balance. I'm going stay low, pull towards my hip, squeeze. And really think about that back. I know those shoulders are feeling it, but yes, you can. Right here. Boom. 5, 4, 3, 2, 1. Set it down. Switch it up. Same thing. Other side. We got 30 hinge. Here we go. Right here again. This arm will sometimes just. Just help you keep a nice flat back. If you notice, I'm turning my palm in towards my body, then rotating to the side. Breathe. Over halfway there. Yes, you can. 5, 4, 3, 2, 1. Set it down. All right, team. So gun slinger curl. Slinger curl. This is what this looks like. Watch me here. One kettlebell or a dumbbell, you're gonna sling it and turn it. You can do it with the dumbbell, too. If what you have is a little too heavy, have this hand here, turn it here. Both arms doing a version of a bicep curl. That feels too weird. Just do a curl. Here we go. Slinger curl. Side. Right through here. We got 30 seconds. 30 seconds. Seconds. Usually we're adding a little power so things typically can go a little heavier. Nice and strong. Right Here. And up and up. Last one, big boom. Get set. Other side again. If you're not into that curl, just do a regular one sided bicep curl. Or two. Let's get it done right here. Three, two, one. Here we go. Up again. We love the slinger one because it makes us feel cool, right? But also because we can go heavier, we can add some power right here. Yes. 10 seconds. This is it, team. This is your unilateral circuit. So right side, left side. So we're really going for it. Last one. Breathe. Set your weight down. Watch me, Windmill. You have two options. You can keep that kettlebell or dumbbell low hinging here, or you're gonna take it high up to here. I'm going high. Join me. What's best for you? Here we go. 30 seconds. And up. So it's a hinge. So it's upper body stability, right shoulder mobility stability, but a whole lot of core. Standing core. Right? Breathe. Yes, you can. And up. Five seconds. Maybe two more. Last one. Relax. Switch your sides again. You can go high or low. We are getting upper body, but we're really focused on core stability and those obliques. Let's do it. And up and breathe. 10 seconds. Right here. What do you got, team? Oh, yes. Relax. All right, team. So again, give yourself a break from the weight. Watch me here. One side press and in. I'm going to aim to go heavy with this kettlebell. You can use a dumbbell too, but we're going out. And in. One side heavy. Use the that core up and in. 30 seconds, each side finish strong. Right through here. 3, 2, 1. And here. Yes. You can add a little push press if you need to, or if it just starts to feel like too much, which it might for me because my shoulder just goes straight up and down or a little bit of an angle right here. But three, two, one. Strong upper push. We got upper pull. We got lateral flexion and stability. We got upper pull and power. Now upper press. 3, 2, 1. Oh, this is gonna be a tough one. I know. I'm gonna go as long as I can, and then I'm gonna switch to one right here. This might be it. Don't sacrifice form. So if you need to take it to a better option, one between two hands or a little bit lighter if you have it. Three, two, one. Boom. All right, team, catch your breath. Grab a sip of water if you need it. Here's what we got. Team, I think we got time. One between two hands or a little bit lighter if you have it. Three, two, one. Boom. All right, team, catch your breath, grab a sip of water if you need it. Here's what we got, team. I think we got time for a bonus.