23: Dumbbell Total Body Blast - 30 Minute Workout [STRENGTH TRAINING]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell total body blast workout. In this workout, we're gonna work your entire body using just a set of dumbbells. I'll be alternating between weights. You use whatever you have available to you. This is going to be a fun workout where we're going to work in blocks of time, going from mobility to lower to upper to core. We're going to get it all in and I'm going to give you lots of options along the way. Are you ready? Let's do it. Go ahead and just start moving your body. Let's start with a quick little warm up. So here's how it works. While you're getting the blood flowing, I want you to just march and roll those shoulders. We're going to be working in blocks of time. So our first block is actually going to be a four minute mobility. So that is actually what we're going to be using as our warm up. So we're going to start that in just a second. Then we are going to have six minutes of lower, five minutes of upper, four minutes core, and then we'll finish it off with maybe a little full body. So the way it works is we're just working in those timed blocks. Let's just go right here, one at a time and then everything builds on the next. You're going to see how that goes with this warm up and then we'll take it in with our weight. So I know that sounds a little strange, but we're just building. I'm going to cue you on what weights to use and of course you do you. It is your workout, so be where you are today. I'm going to give you lots of options. All right, four minute warm up. We're going to start with our eyes, Y's and T's. So I, Y and T. Join me if you haven't already. Here we go. I, why and T. So we're starting with just this straight up I out. It's a little shoulder mobility and then out with your T. And then we're going to add a little hinge to that. So let's take it right here. A little hinge. Take it. I hinge. Why and T. So we're gonna keep this for a few reps and then we'll take the eyes, W and T's away. We'll keep the hinge and then we'll add on to that. So that's what it looks like. We start with one thing. We add on. We Drop the first, we keep the second, we add on to the second with a third and so forth. All right? It's gonna make sense as we go. Let's get one more. Eyes wise and T's. And then we're just gonna keep our hinge right here. So take it here. We're gonna hinge and bring it up, stretch. Take it, hinge and bring it up. Hinge and up. All right, let's keep that. But you can take it to an inchworm if you want. If you want to, just keep the hinge. You can, but we're going to inchworm it out. We're gonna walk it back. We're gonna come all the way up. Let's keep that for a few. Adding the inchworm to the hinge. Walk it back all the way. Hinge and inchworm. That's not right for you. You take it to the knees or you just keep the hinge. Now we're going to take the hinge out. We're going to keep the inchworm and we're going to go world's greatest stretch. So we're going to step, reach. We're going to get both sides. Step, reach. Then we're going to walk it back from the inchworm. Just keep it here, then walk it back out right here. Step and reach. World's greatest stretch. You can take it slower if you need to. I want you to really open it up. You can drop the knee if you want to and then inchworm it back. Coming to here. Inchworm it out. Big step. We're gonna keep that world's greatest stretch. We're gonna drop the inchworm. But watch me here. I want you to drop the knee, take it low lunge, take it back down and step. So we grew a world's greatest stretch. Big reach. Drop the low lunge and step it back right here. World's greatest stretch. Drop the knee, lunge. Step it back one more, all the way through that. Drop the knee. All right, so keep this low lunge stretch, Take that leg back. Child's pose. If that's not right for you, I know we gotta bring that leg up. Stretch. Then I want you just to take it to the child's pose right here. Low lunge, big stretch, child's pose. Last one with that low lunge, let's drop the low lunge. Let's keep that child's pose right here. So we're gonna go child's pose to reach under. We're just gonna go ahead and add it in. We got less than 30 seconds. Bring it up. Child's to reach under. Let's get just a couple more child's pose. This is the end of our four minutes. Hopefully you're feeling mobile, but also like that heart rate got up. One more and reach and slowly walk it up to your feet. All right. That was quite the warm up. Go ahead and shake it out. Keeping those muscles warm. All right, team, so that is what it looks like. Just keep marching. Quick sip of water if you need it. My water's over here. So using the dumbbells, I think it's going to make a little more sense and there will be a few more pauses because I'm going to give you a chance to adjust your weights if you need to. Again, I'm going to try to cue you to go heavy. The first thing that we're going to start with, I want you just to keep marching is we're going to start with a kickstand deadlift. So you're here, your weights are going to be here. We're starting here. Then we're going to take a kickstand to low lunge. Then we're gonna go low lunge to or close lunge to sideline. Then we'll take it to that other side. All right. It's gonna make sense as we get there. Go ahead and grab a heavy set of dumbbells if you need to set them down in between or switch, I'm going to give you that option. So kickstand deadlift. Starting with just that, we got six minutes. Here we go. So remember, that deadlift is a hinge. So kickstand just means this foot is back just a bit. You decide where it needs to be and then come up. The hinge is driving the hips to the back. So it's not a squat or a lunge yet. Bring those weights in front and up. Let's get two more. Just your kickstand. Now we're gonna try to keep that foot in place, but if you need to move it back, that's more comfortable. That's okay. All right, so we got kickstand here. Bring it up and we're gonna go close lunge. Drop that knee. I know a little weird, but you can do it. Kickstand. Keep that foot in place if you can. If that feels too weird, totally fine to drop it back to a regular lunge. But if you can kick, stand, and here. I know. Let's aim for two more. Bring it up and down. Slow and controlled. We're not rushing it. All right, let's take the kickstand out. Just your close lunge or regular lunge. Bring it up. If you need to reduce your range of motion, that's okay too. So we're right here. So. Whoo. Whatever leg is behind, watch me here. We're gonna go side lunge to close lunge, right? Here we go. Side lunge to close lunge. Side lunge and breathe. I know. All right, team, just your side lunge right here. Side lunge. Let's finish it up for four. Then we're gonna take it to that other side. I'm gonna give you a break. Two minutes down, right here. So I want you to set those down, give your hands a little break. Switch it up to that other side. So other foot forward. Kickstand, kickstand. Close lunge. Close lunge. Side lunge. All right, I know that heart rate's up. Let's get it done. Don't worry about the clock. I got you in 3, 2, 1. So kickstand, drive it up. So in theory, we're keeping it back to basics. Even though we're adding on as we go, we're not adding lower to upper or upper to core. What we're doing is we're keeping the lower body working in different ways, different planes of motion. Let's add that close lunge right here. So you got kickstand, close lunge. If you can drop it down right here. If that feels too weird, feel free. Step it back. Take your time. I know. Three minutes down, three to go. Right here. Breathe. Two more, and then we're gonna take the kickstand away. One more. Just that close lunge right here. We got four. Then we're going close lunge to side lunge. Whatever leg is in the back is going to step up to that side lunge right here. Here we go. We've got side lunge. Step it in. Close lunge. So right leg to left leg or left leg to right leg? Right? Push it out. If it feels better to go side lunge, step back. Back to a regular reverse lunge. That works too. Boom. I know one more like this. And up and down. Just your side lunge right here. We've got four. Step out of it. Three, two. Last one. And breathe. All right, team, give your hands a little break. Here's what we've got. We're gonna take it. Alternate your side lunge. We're gonna keep that side lunge. Then we're gonna squat it. If you want, you can do a clean and a squat. I'll show you regular first. Then we'll add On. Then we're going to take it to a squat, to a deadlift. I'll give you an option to take it to a swing. Here we go. Bring them up. Side lunge to squat right here. Side lunge, right. Side lunge, left squat it down. This is your last minute. Side lunge. Side lunge if you want. Yes, team. One more like that, then we get rid of our side lunge. Let's squat right here. So you can squat it racked or you can squat it with them down. It's up to you if you want to be here. 30 seconds squat to deadlift. Right here. So we've got our squat, shoulders back, hinge right here. Squat and hinge. If you watch. Squat. Yes, Hinge. Power it up. Let's just keep it here. No swing. We'll save that. 10 seconds regular squat and deadlift or squat and hinge. Let's get one more freeze. That is it for your lower body. Oh, man. All right, team, I told you. With this energized challenge. Catch your breath, grab some water. Then we're going to bring the energy. We're going to bring the heart rate up. We're going to bring the intensity. That does not always mean compound movements. That does not always mean adding cardio or high impact. Sometimes that means something like this. A longer muscle endurance. We keep with the same set of muscles, back to basics, but we keep the flow. We add it on. All right, we're going to take it. Upper body, catch your breath. This is only five minutes. All right? All you got to get through is five minutes. We're going to start with a lat sweep. Now, it feels too weird. Take it to a regular row. But your sweep, you're sweeping it up and bringing it down. I recommend going slightly lighter than what you did, what you would do with a row. Try it. We can always mix it up. So get into that hinge position. Five minutes starts now. So we're gonna sweep and drop it down. Sweep. So what you're not doing is swinging your arms, but you're using those lats. Squeeze. Slight bend in the arms. Barbie. Arms up. Drop it down again. If that feels too weird, just take it to a row. That works too. Sweep. We're gonna add coming up out of that to a bicep curl. Watch me one time. If you want lat sweep, bring it up. Biceps hinge it down. Sweep, bring it up. Biceps sweep or row. Bring it up. Let's get one more. And just your curl right here. I'm going to take it to a Regular curl. We're going to take it curl to press. If you want, you can go Arnold press. So here to here. Watch me one time. One minute down. Watch me curl, press. Wrap them in, take it down. You can stagger if you want. Join me. Core is engaged, slow and controlled. If you need to move to a lighter weight, go ahead and switch them out. That's okay. Totally fine. If you with me, bring it up. Curl. Let's get two more like this. And then let's take the curl away and just take it with your press. All right, bring them in. Let's go. Hammer, press. Let's go straight up and down. We're gonna add some triceps at the top. So I want to give you the option. Let's get one more rest those weights down. If you want, I want to give you the option to take it to one because we're going to go up and over or take it to a little lighter. So press into tries. Then we got try side knee. Then we take it to the mat. It's gonna make sense as we get there. All right, I'm gonna start with two tens and I might have to drop down. Two minutes down, three to go. Here we go. Press and triceps up behind the head. Up and down. Core engaged. Up behind the head. Now, if you find that you can't get very far with those triceps, that you're tempted to just go here, then I want you to drop it down and switch to one up and get as far down as you can. More range of motion. Two more like this. We're gonna take that press away right here. Just your tries. One dumbbell or two? Four. Cool tries. Three, two. All right, team, watch me here. Triceps, side, knee up. You know this one. So give yourself a second. If you need to switch to one dumbbell, switch to lighter dumbbells. Triceps, side, knee. Ready? Here we go. Behind the head. All the way down, all the way up. Pull it in, little core. All the way down, all the way up. In, down, up. Yes. Let's take those triceps out. Just your side knee. Bring it here. Four. And breathe. Three. Guess what, team? After this, we're taking it down to the mat. We're going to switch it to a cross knee and we're going to add a press. All right, team, meet me down on the mat. If you want to keep it standing, instead of a core knee, you're just going to do a standing knee and then do a shoulder press instead of a close grip chest press. Watch me here. Once I'm here, I'm going to cross my knees as a bicycle and then close grip press. Here we go. So knee, knee, press. If that's not right for you, you can just tap the knees. Bring them in right here. Close grip, press again or take it standing. Knee, knee. We're in that last minute. Yes. One more with those knees. Just your press right here. 3, 2. You can keep your feet up or down, whatever you want. We got press and fly up. Take it out to the fly. If that is not right for you, switch to something lighter. Or just keep that close grip press. Yes, you can. Feet can be tabletop. Feet can be bridge. If you're standing, I just want you to keep that press. Take it up. 15 seconds. Let's go. Just our fly for four. Bring it in. Three, two, last one. Boom. Oh, man. Five minutes of upper body. Yes, you can. I know. The concept is simple. 4 minute block, 6 minute block, 5 minute block. Now we're back to 4. But it really packs a punch because we're going straight through. Shake out those arms. Whatever you need. All right, team, all body weight here. For our core, we're going to start with a little plank. So I know your arms are tired, but also I know you can do it. So let's start with a plank on our elbows. Then I'm going to give you the option to bring your knees in either from here or down. Then we'll rotate to the side. Then we're gonna go side plank, bicycle, and we'll take it from there. Trust me, it's gonna make sense if you need to keep that plank on your knees here and take them back instead of bringing them in or knees here. Same idea. A little lift, little lift. Go ahead, join me in the plank on the elbows. Four minutes, starts now. Here we go. Tuck that pelvis. So a little tuck right through here. Start with the hold. I want you to lock out the legs, lock out the glutes, tilt the pelvis, wrap the core in. Everything is nice and tight. Then we're gonna add the knees coming in. So you can either come here with your elbows down or you can come up on the hands. Either way, it's a little pike, a little tuck right through here. I'm gonna stay here. We're gonna take the plank away. I mean, like we can, right? And we're gonna rotate to the side plank. So side plank, elbows and knees, take it side plank and then one knee, either one. If this feels better in your hands, take it up now. I can't Remember which one. Take it up. Take the knee. Knees away. Just your side plank for four and breathe. Three, two, last one. All right. Come down on to your side. All right, so we're going side plank. I want you to watch me. First we're going side plank, up and down, and then we're gonna roll it over into the bicycle for two. Then we roll to that other side. Up and down, bicycle for two. Let's start with our side plank, then we'll take it into that. All right, here we go. Hold it here. You need to be on the knee. And if that's not right for you, if you don't do the bicycle, you can just rotate your side plank seated here to here. Here we go. From that side plank, take it here. Find that good position. Let's go right. Let's go left. Roll to that other side. Lift it up. On the knee or the feet. Slowly lower down. Use your core to roll. That's part of it. Here to here. Are we only two minutes in? I don't believe it. Up, take it down and here to here. One more, Then we're taking the side plank out of it. Right through here. Yes. Hold that bicycle. If that's not right for you, you can just do little taps or you can do little bridges and knees, but slow bicycle right here. Yes, you can. Oh, I forgot. We only got four minutes, right? All right, team, so I want you to go three, two, hold. Press the inside of the knee to the inside of the elbow if you can. Here we go. Other side. 3, 2. If you can't get all the way here, I want you to go here. Really push. Here we go. If you're modifying, just do it here and hold from your back or standing. Here we go. Three, two, hold. All right, Just your hold. You're gonna hold. Three, two, one. Switch your sides. Hold. You can be down or up. Drop. Two. I know, yes. Three, two, one. We're here. All right, team, let's add a little drop. Bring the knees in. Let them drop. Bring them both in. Lift up and hold with both. Last one. Knees drop. You're gonna do that. Hold everything in. Working against each other. If you're modifying, take it down. You can either just push one at a time or bridge. Right here. Let them drop. Yes, team, 10 seconds. Here we go. Up and in. Last one. And breathe. Burn. All right, team, up onto your feet. All right, I believe I promised you a swing after that leg round, Right. We were going to add it in. Let's keep it on its own. We got 30 seconds. We're going to start with just that dead lift, so grab some heavies. Now you have the option. We're going to start with a deadlift lift when we take it to the swing. You can do skier swing. Hands here. Or you can have one dumbbell in between, or you can keep the deadlift you do. You be where you are today. But since we didn't have time to squeeze it in with that leg round, let's get it in. If you have a kettlebell, you'd rather use a kettlebell. That works, too. Shoulders back. Core engage. Let's start with just a little deadlift, so weights come right to the front of the legs. Remember, this is not just a bend forward. We're hinging. We're driving our hips to the back. That's really a good shift in your mindset. Sometimes we think we're just bending forward, but it's actually driving the hips to the back. If you're feeling it too much in your back, check your form. Roll those shoulders back. Keep the weight super close to the front of the legs, like you're shaving your legs. And if you're still feeling your back, you can take the weights to the side. Two more like this. Breathe. And last one. All right, team up to you. You can keep that deadlift. You can go one swing in the middle or skier swing. I'm gonna go skier. It's 30 seconds. Let's add a little more legs. Shoulders back. Hinge it. We're gonna prep it. Three, two. Drive it up. Lock it out. Let it drop. So remember, even if you're doing the skier swing, it is just like that regular swing. I'm going to show you here, right where you're gonna stop it. About halfway up or chest level, below eye level. Drive it up. Core engage. All right, if you're doing the deadlift, just keep whatever you were just doing, but get that power. Lock it out. Let it jump. Lock it out. Power up. Lock out. Let drop. Not enough time. 5, 4, 3, 2, 1. Let them swing. And relax. Carefully. Ha. All right, team. Weights to the side. I was trying to say. There's not enough time for me to say power up. Lock out, Let it drop. Because it's a quick power move. All right, guess what? I think we got time for not only a bonus move, but how about a bonus round? So we went with our legs. Six, upper five, core four. How about we make this bonus move full body for only three? It's gonna move quickly, but I know you can do it. So hang with me, we're gonna start with a plank row. If the plank row is not right for you, I just want you to row from the ground. And then instead of that walk up that we're gonna add, you can take it to a split squat. All right? But if you can meet me on the mat, I'm gonna go a little lighter. But you do you. Because we got plank row to walk up to. Walk up to squat, pulse to curl. Then, of course, maybe we'll add a lunge and a press. We'll see how our time goes. All right, Wrap that core. Plank row can also be on your knees. All right, two dumbbells if you got them. Let's bring it up in three, two, one. Start with just your plank row. We got three minutes, one at a time. Right here. Oh, I should have gone heavier. Keep it going. I'm gonna. I'm gonna try it. Here we go. Breathe. Keep it going. Two more. All right, keep the row. We're gonna walk it up. So walk up, walk back, row each side, right here and here. Switch your legs, walk it up, walk it back, row each side, walk it up, walk it back. Last time with your row. And here. Walk it up, walk it back. Keep it going. Walk it up, walk it back. Can we add a bicep curl or a squat pulse? Walk it up, bring it here. Pulse for two. Walk it back, Walk it up, bring it here. Pulse for two. One more. That's one minute. I know. Walk it up. Pulse for two. All right, bring it up, team. I know. We're gonna pulse for two. Up and curl. Yes, you can bring it all the way up. Pulse for two. Up and curl. I'm gonna switch it. Keep it going. Post for two. Just so I don't lose my form. That's the rule, right? Pulse for two. Up and curl. Just your curl right here. Four, three, two. All right, we're gonna add a lunge right here. Let's go. Curtsy, curl, curtsy C and down. If you'd rather just tap it back, you can do it right here. I know this is a long three minutes, but we got one to go right here. Two more just like this. Then we'll take the. Away the curl. Yes, Team. I know. All right, you can keep them rocked or you can keep them low. Here we go. We got curtsy and down. Curtsy and down. Two more and up. Let's add a press right here. Curtsy and press. Curtsy and press. Two more. Hand up and up. Here we go. Press standing climber. Right here. Push, press Standing climber. One more push brush and then you got 10 seconds for that climber. Here we go. Standing or here? 5, 4, 3, 2, 1. Stretch it back. Oh man. Even I, I mean, I always feel this way on our bonus moves. I'm like, what was I thinking? But that was a lot of parts. Team to get in in just three minutes. Sit back in that child's pose if you want to take one arm under right heart rate is up if you hug with me through that whole bonus move. Good for you because I was confused myself, but man, my body was working hard. Remember our goal with bonus moves, I often say is brain, not pain. So your brain is having to think about all the parts so you're not thinking about being tired, but your body is keeping good form and pushing through because you know it is the end. I want you to roll through your back. Cat, cow. Of course we're going to keep this cool down pretty short it. So please get more of a cool down on your own if you can. Right through here and kind of take those hips side to side, bring it up halfway, shake it through here and slowly take your time. Coming up. Oh man. Thank you guys for hanging with me today. I would love to hear from you. You know know I love getting your feedback. So please, whether it's on the app or on the YouTube channel, leave me a comment. Let me know what you thought of this workout. If you like this format of adding on, maybe it's something where we need to take it a little slower Instead of the five minute blocks, maybe we do 10 so we can have a few breathers in between. Maybe we need intervals. I kind of like it like this because it gives us that freedom to just keep moving through it. But tell me, I love to hear from you even though especially on YouTube. YouTube, because there's so many videos and so many comments, I'm not always able to respond to everything, but please know that I'm reading them all. So thank you for your feedback and thank you for your support. Don't forget to like and subscribe. Subscribe to the YouTube channel. Download the free Body Fit by Amy app and if you're into it, join us in the Body Fit Athletic Club, which is our private, exclusive community on the BodyFit by Amy app where you get, oh, let's get a little hamstring stretch access to me, access to our Body Fit dietitian, to our nutrition plan, to weekly live streams, to Q and A's, to recipes, to extra support for your journey. Check it out. Everything is in the description below. And of course, follow me at Bodyfit by Amy. Thank you so, so much for being here today. Whoo. Let's shake it out right here. Roll through those wrists. Let's get one big, deep breath in and out. You did it. That was your dumbbell. Total body blast workout. Great job, everybody.