25 Minute Dumbbell Sculpt Strong Workout - SCULPT #7

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your dumbbell sculpt strong workout. This is day seven of your sculpt challenge. In today's workout, we will work the entire body with an extra focus on strength, getting those muscles working hard. We're taking it back to basics and we'll be using a set of dumbbells. If you have a couple options of weights, keep them close by. Otherwise just use what you've got. Of course, I'm going to give you lots of different options. We're going to we go. So work to your level. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Let's start by getting our bodies warmed up and ready to go. You can march, you can jog, you can roll those shoulders, shake it out, whatever you need to do to get that blood flowing. Let's get our body temperature rising and get those muscles activated and eng ready to move. Take it out right through here, all the way. And then we're going to reach it down and up right through here. So reach it down and reach it up. Soft bend in the knees. Reach it down and take it up. We're going to keep the warm up pretty short, so of course, if you need more of a warm up, please get it on your own. You can check out the link in the description below for my extended warm up. Extended cool down. One more. Hold it here. Pull those shoulders back. Reach it up. Pull them back and reach. Two more. Yes. Hands behind the head. Let's take a squat and bring it up nice and low. Drive it through. Connect with that core at the top if you can. We'll add a little hip roll. Take it all the way through. Get low and reach. Take it down one more right here. And if you can, we're gonna sit low into that squat. Do what's best for you. Get down low. We're just going to shift our weight side to side. If you can even get those hands here just to open up the hips. But if that's not right for you, you stay a little higher. And then if you can, extend up through the back of the legs and drop them down. If you need to have your hands right on the top of the legs here. Extend and drop. I know, we're already getting a little burn. Right, one more. Slowly roll it up through here. Step it out. Wide side lunge. Right through here. Yes. Opening up through the hips. Open up. Swing those arms across. There we go. Let's hold it here. Lean into that here. And then if you can turn into that front lunge here, you can drop that back knee, E. Either here or keep it up top if that's better for you. Just tilt the hip forward. Take that hand down. If you can, walk that front foot out, reach through, and then walk your hands through the center. Same thing. Other side. Lean into it here. Turn it here. Drop that back knee either up top or down below. Walk that front foot out, reach through, through and step it in. Round it up. Right through here. Let's tap and reach across. Here's what we got, team. All right, so we have got three sets of 30 seconds for one move. So we're going to be building, starting back to basics. We will slow it down, we'll mix up our tempo, and we will add a little burn, a little sculpt at the end. Don't worry, I'm gonna talk you through it, so you'll be fine. We'll get through this. And you can always stick with the first round if you need more of a break, because we're going to be moving pretty quickly to get this workout done quickly. Then you can always hit pause if you need to. I'm gonna talk you through in those 30 seconds. In between rounds, we're keeping it pretty isolated, so all one move, three rounds of 30 seconds. Using our weights, go ahead and grab one or two heavy dumbbells. We're gonna start with a one and a half squat. So you're gonna sit low, halfway up, all the way up. Join me here. Wait in the center. Zip up that core. Here we go. 30 seconds down, halfway up, all the way up. Several options with this. You can, of course, go body weight. Think of it as a squat pulse, right down, halfway up, down, all the way up. It's only 30 seconds, so we're not going to get very many. And then we're going to mix up our tempo. So in about 10 seconds, we're gonna slow it down. If it's better for you, you can have that weight down in the center, or you can have two weights at the shoulders or low. Slow it down right here. Let's take it down for two. Sit into it. Up for two, drive up to the heels. Down for two, up for two. Yes, you can. Let's get one more. Down for three. Power up one. We got three, two, one. All the way up. Yes. Let's get one more. Just like that. And then hold it down. Our last 30 seconds. You're doing a squat walk. You're gonna stay low for Two. You can come up if you need to, down up if you need to. Weight can be low, or you can stay down the whole time. We got 15 seconds to go. I know. Legs are burning. Yes, you can. Five to go. Stay down there if you can. 4, 3, 2, and 1. Burn. Shake them out. All right, you got 30 seconds to breathe. So that is what it looks like. Team, you got 30 seconds in between these rounds. Again, we're staying isolated. That was all squat variations. Now we're gonna do it with your row. Go ahead and grab two heavy dumbbells. You got them? Watch me here. We're gonna start with a hinge into a row. Come up out of it. Join me here. Core engage. 3, 2, 1. Hinge, row. All the way up, down. So we're just giving your back a break. We're not making this a hamstring exercise. That's coming later. Don't worry. We're really focused on that row motion. Right, but we're just giving your back a break in between. You're pulling those weights up towards your rib cage, towards the hips, pulling the shoulder blades in. Good. Let's take it down in that hinge. We're gonna alternate. One and then the other. Right here. One and then the other. Yes. Squeeze and squeeze if you want. You can take it from the ground if you'd rather have a little extra, but those legs are probably feeling it. Right? Breathe. I know you're gonna get a lot of low back on this, too, so really stay focused in that core. I want everybody to come up out of it. And then we're going to do some pulses. Here we go. We're gonna Pulse for two in, drop them down. Pulse for two. Out. Down. In for two. Down, out for two. Yes, you can. It's only 30 seconds. Really think about pulling those elbows up and pulling those shoulder blades in. Yes, you can. Five seconds. Squeeze. Last one. Boom. Shake it out. Set those weights down. Meet me on the mat at any point. You need water? Get it. We're gonna have a break, I promise. Let's take it to our plank singles. If you need to modify, I want you to take it to that bird dog from the elbows. Keep it there the entire time. Otherwise, join me here. We're gonna do a big exhale lift up, using the cord to the knees, using the core to the toes. Back down, slow. Ready? Here we go. Inhale, Exhale, lift. Exhale, lift. Slowly down. The trick here is that you are not pushing through the elbows, you're not pushing through the toes. I want you to think of your core lifting you up and down. Tilting the pelvis, lift hips to ribs. And imagine there's a string on your belly button pulling your belly button through your back. Last one. All the way through. Good. Now we're going to take it up in that plank. So we're starting here. We're just holding again, if you need to modify, take it to bird dog or stay on those knees if you can. We're gonna lift up with the pike. Slowly down. Very controlled lift up with the pike slowly down. So you can think of it more of a stretch if you really want to get that back and shoulders into it. But again, I want you to think of your core doing the lifting. What I'm not doing is pushing through my toes and my elbows. I'm lifting from my core. Here we go. Last one. We're gonna tilt down, tap the knee and the hip down. You can do just the knees or all the way to the hip. I know it's burning. Again, modification. You can do bird dog from your elbows or your hands, but let's finish about 10 seconds. Strong core. Yes, you can. I know. 3, 2, 1. Stretch it back up onto your feet. Team, we got a lunge sequence. It's going to be a little bit longer. I'm gonna go medium weights after this. We get a little extended break. All right, we're starting alternating our lunges. Then we're going to isolate the right side with slow and pulses. We'll keep the pulses short. Then we're going to alternate with a curtsy. We'll go other side slow and then pulses. So alternating lunges. You can tap back or you can lunge it. 3, 2, 1. Reverse lunge low. Drive it up, down. So this again is a longer sequence because we got two sides, and we're gonna get some alternating in between to give you that variety with our curtsy lunge, but also to give you a break from the holds. You can always take this just body weight if that's better for you. You can also modify by not going down as low just to tap back. Drive up through that front heel. Tap, tap. Let's hold it one side. Right foot forward. We're going down for two. Up for two. Yes, you can. Down two if you want. Tap those weights down right by your foot. Drive it up. Yes, you can. We're just gonna keep it at this pace up for a team. Keep it going down. Two, up. Yes. Good. We're gonna hold it here. I want you to pulse it. Pulse down with the knee. Drive into that Front heel, get low. You can even drop the chest. It's only 15 seconds, and we got five more to go. Four, three, two. Drive it up. Shake it out for 15. Back to the top. We're alternating with a little curtsy. Then when we isolate with left foot forward, we're wrapped to regular. 3, 2, 1, curtsy, lunge. Here we go. 30 seconds. Bring it up. Yes, you can. And up. Take your time. Drop that back knee again. You can always do this body weight. You can always just tap back and not get as low. But keep that front leg doing the work. Breathe into it. Five seconds. Let's take that left foot forward. Slow lunge. Here we go. Down for two, up for two. If you want, you can drop the chest. Try to touch those weights. Down, up to you. Down. We got 30 seconds of this. 15 seconds post, then lunges are done. Breathe. Yes. Huh? Five seconds. One more. Right through here. Hold it halfway. Pulse it. Yes. You can do it. I know. Push into that front heel. Drop that back knee. For three, for two, one. Shake it out. Catch your breath. Team. We got a little bit longer before we switch gears to some biceps. Biceps and shoulders. So shake it out. Catch your breath. Give yourself a little longer to shake out that burn, Right? Good news is shoot. Super short workout. And we're isolating. So you got one thing. You can always keep it with that first round, that back to basics. It's up to you. Or you can do those slow sets or those pulses. We're going to increase as we go, but you certainly don't have to grab those medium weights. We're going to do a curl and a press. 30 seconds. Core engage. Here we go. Up, up, down and down. You can do what I'm doing where you're curling in, then taking it out. Sometimes we call that that Arnold press up and up. Then we're going to split up our next two rounds. Curls and shoulders. In, out, in and down. Five seconds to go. Let's get one more. All the way through. Hold it here. Pulses, take it up. Breathe. So we're starting here at the halfway point. We're gonna pulse it out to the side. So it's up to you. If you want. Take it here. Pulse. Hang on. I know. 10 seconds. Breathe. Yes. 5, 4, 3, 2. Bring it up. We're gonna alternate. Little push pulse here to here. If that starts to feel like too much, you take it with one little lift up, but it's small. Alternating or with one core stays engaged. Burn through those arms. We got 10 seconds. Stay with me for five, four, three, two, one. Shake it out, team. All right, we are down to the mat for a little bit of core. Join me down here. Look at that, team. We are getting it done. Go ahead and come on down. We're gonna start with your dead bug. Extending it out here to here. It's up to you if you want to keep it small with a little toe tap or modification for my pre early post. Is that bridge? Go ahead and bring it up. Tilt the pelvis. Zip up that core. Dead bug out. Bring it in. Close it in and up. Take it out and in. Yes. Close the core again. This is generally safe if you're in pregnancy. You might want to reduce that pressure and just take it to the bridge. Generally safe for early postpartum healing, a diastasis recti. Five more seconds, and then we are going to take it to an alternating bicycle. But I want you to keep it slow. Hands behind the head. Cross and center. Cross and center. We're going to keep it slow here. Really keep the shoulders lifted. Keep those elbows wide. Extend that leg out and down while you bring the elbow to the knee. Remember, try to keep from arching that back. Tilt that pelvis in, wrap that core and tack those ribs down and bring those hips together. We're going to Pulse 1 side. 15 seconds. Post the knee in. Post the shoulder up. Knee in. Shoulder up. It's controlled. Flex your feet and really think of the movement right through here. 5, 4, 3, 2. Other side again. Pulse the knee in. Pulse the shoulder up. Extend that opposite leg. Yes, you can keep it moving. Movements from the center. 3, 2, 1. Hug those knees in. Bring it up. On your feet, team. Get back to those heavies because we're taking it with a deadlift. So watch me here. Shake it out as you make your way up. We're going regular deadlift. Bring it up, Squeeze down, bring it up. Then we're gonna slow it down. Then we're gonna take a kickstand with some little pulses into the heel. I'm going to talk you through it as we go. Heavy weights. Zip up that core. Shoulders back. Here we go. 30 seconds. Down and up. So you're keeping those weights close to the front of the body. That starts to feel too heavy or you're feeling too much in your back. You can always drop the weights or take it down to one weight. Really think about what we call packing the shoulders so you're not letting your. Your shoulders round. Pull them back right. So at the top, it almost feels like you're sticking your chest out. But you're not. You're just standing nice and tall. We're gonna slow it down right here. We're gonna go down for 3, 2, 1. Power it up slow. On your way down. Weights close to your body. Drive up from the heels, connect with the glutes and the hamstrings and the core. You're not jerking it on the. On the way up. You're keeping it controlled, but you're adding some power, squeezing those glutes down and up. Let's get one more. Take it here. You're gonna kickstand it. We got 15 seconds. You're gonna push into the heel. Push heel. So it's almost like a little pulse lunge. But I want you hinge nice, flat back starts to feel like too much. I want you to take it here, push into that heel. 3, 2, 1. Switch your legs. Here we go. Pulse. Push into the heel. So it's a hinge, but you're not coming out all the way up. You're keeping it super controlled. Drive into the heel. 5, 4, 3, 2, and boom. Shake it out. Stretch those hamstrings down onto your back. Team, let's finish it out. Justin, my airflow. We're gonna get a chest press. We're gonna go chest and tries close grip. Then we're gonna go pulses for three. With our triceps, we're gonna extend it up, come down on your back. You can add that bridge if you want, or core. It's up to you. Regular chest press. Here we go. 30 seconds, up and out. So if you want the bridge, if you want a little extra core and glutes, take it here. If you're one of my prenatals, I want you to add that bridge either way, if you can. Here we go. Drive it up and in, down and out. So push motion. Shoulders, chest, triceps. When we get to the next 30, we're bringing those elbows in. We're going a close grip. Press into triceps if you want to. Bring those elbows in right here. So watch me one time. Up, triceps, down, up and down. If that starts to feel too heavy, switch it to one dumbbell. Or just do the press. Just by keeping those elbows in, we're gonna keep it moving. Take it up, take it down, burn, right? Ha. Trying to get those weights down by your ears. You need to switch to one dumbbell. Or if that doesn't feel safe for you, let's take it up right here. We're gonna pulse for triceps. 3, 2, 1. Turn it up. 3, 2 towards the ears. And then rotate those wrists. 3, 2, 1, and up. Yes, you can. You can add a little pulse with the glutes if you want. Burn. And up. Yes. 3, 2, 1. Last one. 3, 2, 1. Shake it out. Big stretch. All right, team, here's what we got. Roll over onto your side. Last core. We got a side plank, but we're taking it. Three rounds of 15 seconds each side. Go. Zip up that core. We got 15, 15, 15. We got back to basics. Down and up. We got little pulses and we gotta hold. Fifteen. Starting in three, two, one. Take it up. We're gonna reach it up. Tap it down. Only 15 if you need to drop to that knee, that's always an option. And down. Up and down. Remember, if you start to feel that shoulder, rotate that arm or move it in or out. Let's pulse it. Drop it down. Pulse from the top. Yes, you can. Ha. Then we're gonna hold it. We got 15 right here. Hold it. Lift from that shoulder. Lift from that oblique. Zip up the core in the center. Let's get it done. Breathe into it. Stay lifted. We got five, four, three, two and one. Switch your sides. You can either swing those legs around, get a little stretch or just flip away from me. Let's get it done. Lifting in three, two and one. Here we go. Take it up, drop it down. Remember, you always have the option of that knee. Knee lift. Big open. Yes. This is it, team. Breathe. Hold it up. Little pulses. Drop halfway. Pulse up. Open up in the chest. Yes. Get ready to hold in three, two, one. Hold it here. Yes. All the way through. Stay lifted. Drive up through that hip, up through the shoulder for 5, 4, 3, 2 and 1. Shake it out. All right, team, I think we got time for a bonus move. Let's finish it out strong. Here's what we got. You can do this move with no weight or with weight it. You're gonna do knee drive, knee drive if you want, then take it down. You got knee drive, knee drive, pop it up if you want to have one. Heavy dumbbell. It's like a two handed snatch. Knee, knee, squat. Pop it back, knee, knee in. Drive it up. Up to you. Let's get it done. This is our last move, then we're closing it out in three, two, one. One minute. Knee drive. Drop it down, pop it back, knee drive. If the plank is not right for you, I just want you to stay up here. You can add a little squat and knee drive. Add a little squat, take it up, knee press, knee hop it back, knee, knee pop, it in. Hook and down. You can do a little twist if you want. All the way up high. Twist, twist. And in. So close, team, you got your last 15 seconds. Finish it out. Breathe. Five seconds. Four, three, two and one. That's it, team. Catch your breath. Shake it out. Ha. Breathe. Quick sip of water. You did it. I know. Feeling that. Whoo. Let's take it right here. One foot forward. Sit back. Lean into that hamstring. Right through here. Relax in the back. Pull the toe towards you. We're going to keep this stretch pretty short, so of course, make sure that you get a stretch on your own. You can check out any of my stuff, Stretching, workouts. And breathe. Take those knees out right here. Thank you so much for being here today, for moving your body with me, getting it done. Yes. We did it. Go standing. Cat, Cow. Of course. Make sure you like this video. Leave me a comment. I always love hearing from you. And don't forget to subscribe. Take those arms up when you subscribe. That helps me keep making these free workouts for you. And of course, check out all the links in the description below. Would love to have you join us in the Body Fit Athletic Club. That is where you get your extra support and accountability, nutrition guidance, direct access to me and our dietitian, live events, Q&As, so much more. Check it out. Make sure you're on my email list so you get your free workout calendars and so much more. And if you're looking for any equipment, merchandise, whatever it is, those links are in the description below. Get more stretches on your own. Let's get one big deep breath in. And out. You did it. That was your dumbbell sculpt. Strong workouts. Great job, everybody.