30 Minute Dumbbell Body Burn Weighted Workout - LIMITLESS DAY 3

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell body burn workout. This is a full body workout for strength and cardio using a set of dumbbells. If you have a few options for weights, keep them close by. And of course I'm going to give you lots of different options to work to your fitness level. We'll be working in five minute blocks and I promise you this workout is going to go fast. Are you ready? Let's do it. Go ahead and start. Your first five minute block is going to be your warm up and bit of cardio mobility. So go ahead, have options to go high intensity. We're going to be getting that done. Let's cross those arms right through here and then take them up and down. We're going to be getting it done today with our dumbbells. I have my 15s and my 10 pound dumbbells today. Let's open it up nice and wide. You use whatever you have available to you. Because we're working in these five minute blocks, we're going to be working with more muscle endurance, right? We're obviously getting strength, we're going to be building cardiovascular endurance. Let's just take it side to side. Shift your weight right through here. However, you may want to go something a little more medium or have some options. So if you have options, keep them close by. Let's take it right here. Flat back down and round it up all the way through. Take it flat and up, down and up. Let's get one more. Hold it here. Roll those shoulders. All right, so we're going to be working in these blocks and as we're getting it done, I'm gonna give you options. I always do that. That's a big thing about what I do. Let's take it right here for a hinge, hands behind the head and then a squat. So watch me here. Make them different. Hinge. Drive the hips to the back and squat, keeping those hands behind your head if you can. So we get that chest open or we get that nice good stretch that's also going to help you keep your back straight. So excuse me, already feeling it. We will be working in blocks today where I'll give you options. So sometimes that option will be to take a break and sometimes that option will be to push through. So obviously you listen to your body. I always say be where you are today. Can we hold this squat down? Just take it side to side. Little weight shift here, opening up. Even if you can get your hands down below and then let's take it to that hinge. So hands here, hands below, little petal of your feet right through here. So if you need that break in that moment, take the break. If you can, push through, push through. When we put some things together, I'll give you options for that as well. So it's all about finding what you need today. Walk it back into that high plank. Speaking of, the high plank is not right for you. Drop to those knees or keep it standing. We're just gonna get some knees across just to get a little movement through that core. Getting that core fired up and ready to go. A couple more just like that, and then big stretch back into that down dog. If that feels good for you, a little petal of your feet right through here. And then big step right here. If that's not right for you, drop that knee or keep it standing. But if you can, we're gonna reach up, rotate through, reach up, rotate through. So you should be feeling kind of mobile. Of course, if you need more of a warm up and you can of course get it on your own, step it back. But the idea here, with our warm up, if you need to drop it down, reach it up, take it through it. So get the blood pumping, get the energy up, get your body's core temperature up and get you ready to add the weights to these movements. Go ahead and step it all the way in and slowly round it up right here. All right, team, here we go. So tap and reach across and then of course, what I call cardio mobility. Right here, right now, we're getting the circle, the stretch, we're getting the mobility, so we get prepared for our weighted work. But we're also getting that heart rate up right again. Energy, blood flow, endorphins, all the good stuff that we love. Let's take it. Reach it down, reach it down. So low impact and high impact options. Again, most of this is going to be low impact, but that does not mean you won't have some options to take it high intensity. Just follow my cues and within those five minutes, I want you to find out what you need. Need your workout. You do you. If you are brand new to this, if you're just getting back into it, if you're a beginner or you've been out of the workout game for a while. Take those breathers when you need it, drop the weights if you need to. If you're here and you're moving, if you showed up today, that is all that matters to me. If you've been doing this for a while, you have more of a challenge. Push through those five minutes, you'll get more of that conditioning, more of that muscle endurance. Little stretch. Find what you need today. Take what you need. And thank you for being here, for showing up with me today. All right, so we got about 20 seconds left. Just little side steps, pull through. If you want a little cardio burst before we jump it in, you can add a little hop, and then we're gonna grab those weights. We're gonna start with something kind of medium, something you could do a bicep Curl with. Breathe. 3, 2, 1. So catch your breath. Of course, if you need that water, grab it and grab those weights. All right, we're gonna get those weights. There we go. I got my lock on. All right, team, so let's get it going. Here we go. All right, so you got your weights? Here's what we got, team. Finding a weight that you can comfortably do, a bicep curl if you have something a little heavier. If it gets heavy in the moment, I'm going to give you options where you can take it between one dumbbell or you can always shift back to your other. We're going to start with some lunges. A little lunge secret. I'll give you some options. When you need breathers, I'll give you some options to put some things together. But let's start with our basic lunge cores. Engage. I really want you to think about drawing that core in. Shoulders back up and down, stacking the rib cage over the hip bones and keeping that chest open. We're going to step back into a lunge. If you need to, you can tap it back, but let's do it. Five minutes, starts now. Drop it down and bring it up. So slow and controlled. Now, sometimes lunges are not great for certain people, or you're getting used to them. I love a tap back, right? You're just tapping back. You're keeping that front foot doing the work, but you're not getting as low with that back leg. So take that option if you need it and breathe right through here. We're gonna go four more, and if you're not at my pace, that is totally fine. This is your pace, your workout two, and then either rest or hold it down with me. You decide. What do you need? Do you need that quick little breather or can you add this isometric hold up to you? Hang out with me. And then as you're ready, if you want, rack those dumbbells. Two dumbbells here or one dumbbell in the center? Or no Dumbbells or keep them down below. All right, team, bring it up. Right here. Curtsy. Lunge. So you're crossing behind. So I'm resting those weights kind of on the back of my shoulders, but you find what's good for you. Some people prefer it here again, some people prefer one dumbbell. Or keep them down. Up to you. Yes, you can. I know whether you rested or you held that ISO with me, I know you felt it. Breathe four more right here. Four, yes. Three. Burn. Two. You can tap back on this one, too. Don't worry. No holding. Stand up straight. I want you to start with a little alternating curl while we catch that breath. Right. Are you feeling it? I know I am too. Alternate. Engage the core. We got four, we got three, two. Can you put them together right here? Take it up, drop it down. Take it up, drop it down. Yes, you can. All right, team, add a lunge to it. So you're gonna go up, step back on a lunge. Up and down. Keep it right here. Up. Step back. And down. Take it up. Breathe. And down. We got two more right here. Down. And last one. Burn. Shake it out. If you need to give your hands a little break from that, we're gonna do something similar on the other side so you know what to do. Lunge, hold, or rest. Bring it up. Curtsy. We got that alternating curl. Then we put that curl together, Then we lunge it back. We're over halfway there with this. Let's take it right here. Core engage weights. Down. 3, 2, 2, 1. It's a lunge. Drop it down, step it up. Remember, with this lunge, we're keeping that chest open and proud, but you can hinge forward a bit. You don't have to try to lean back. Right? We can keep it here. Down and up. And if you need to tap back, keep it small. Find what's good for you. Breathe. Four more, slow and controlled. If you don't get four in this time frame, that I get four, that's okay. If you get six, that's okay too. As long as you have good form, good range of motion. All right, team, you know what to do. You can rest it here, or you can join me down. Try to get low. I know second leg is always harder, so be aware. Pull those shoulders back. Pull that core. Engage. Even if you're resting, I want you to think about what that core is doing. Stay low. Rack those weights. Let's go ahead. Let's stand it up. Curtsy it over. Bring it up. Yes, you can. Down and up. I Know dropping low, a little bit of balance again. If it feels better to have those weights here or drop the weights completely or down by your side, you do you. This is your workout. I know. We're getting those lunges out of the way early. I feel it too. Four more. Hold them here. Four, three, two. Hammer curl. Let's just take it together. You can do it, right? Core engaged. Not as many regular curls this time, because now we know what to do right here. Curl it, lunge it straight back up and down. Curl it straight back. Hammer curl. Palms in. We are so close to being done with this round. I know it felt long, but guess what? We're on the mat next. And those legs. Get a little breather. 10 seconds. Can you hang with me? Last one up. Breathe. Boom. Shake it out, team. I know. How you feeling? That heart rate is up. I'm feeling too. Grab a sip of water right here. Yes, team, this is it. We got those lunges out of the way early, okay? So don't worry. No more lunges like that, but grab some water. Meet me back down on the mat. Shake everything out. So we're starting in the mat. We're gonna start with a basic chest press, basic upper body push. We love it, right? We'll add a little core. We'll give you some options to put them together together. If that option is not right for you, you can always do a standing press and standing core, or I'll give you some options down on the mat. So join me down here. You probably can go a little heavier if you want for this upper push, but you do, you elbows are going to come down at that 45 and then press it up. So join me down on the mat. I want you to find that good core engagement. Weights are here. Think of this as just a little rest. Here we go. We're going up. Elbows down. We got five minutes from here, team. And breathe. Only five, so take your time with this. I want you to really think that first block we had a lot of high heart rate, a lot of burn. This is more about isolating that upper body and that core. Breathe. Yes, you can. Right through here. Can we get four more just like this? Four and breathe. Three. Two strong arms. And one. I want you to hold them at the top, put them together. If you don't feel comfortable with that, you just take the weights down and just do your arms. We're just going to bring the knees into the chest. So we're starting with this. We're going to build this, right? So engaging the core Keeping the arms up, you can keep just that, or you can bring it up and tap it down. Up to you. Start with a little build. Find what you need. If you're pre or post, you may want to just do those knees coming in. If it bothers your back, just do that little march if you want. Take a little tap. Take and up. Yes. Team, you got those arms up? Can we add the press to it? If that's not right for you, I want you just to pick one. Just the press or just the toe tap. Join me right here. Slow and controlled. If you want to feel your core a little more. Take your feet. Take those knees away from your body. You can even push the feet out even more. A little heel tap up to you. Four. And breathe. Three. I know. Two. Boom. And one. Turn onto your side. Team, stretch that out two minutes into this. All right, I want you to join me right here. Stack those hips. All right, we're gonna do a little clamshell lift. Nice and and easy. You can be here. You can rest it all the way down, but we are going to add on for some obliques. So you can always just stay right here. Breathe. Feeling those arms. I don't know about you. Yes. And little lift. So if you want, you're going to lift your hip, lift your knee. That doesn't feel right for you. Pick one. And breathe. And here. Up and out. Yes, you can. Two more. Last one. I want you to drop the knee, but hold the plank for four. For three, two, and one. Swing those legs around to that other side. Right through here. Find that good positioning. Lift and lower. Use this as a break, team. I know. And if you need a real break, take a real break. I know we're pushing through, but you can do this. Find what you need. Take what you need right here. If you want, take it up and down so we get lots of core. We're getting those smaller muscles in the hips and the glutes, which we love. Right? And here. Take it up. Breathe. Two more. Hold it at the top right here for four. For three, two, and one. Right here. I want you to take it into a half kneeling position. One, one weight. I'm gonna go a little lighter up to you, team. We got one minute to go, so we're gonna take it here. If that's not right for you, take this standing. We're going across our body right here. Take it up. It's a half kneeling lift. If that's not right for you, stand up tall and just go across here. Or if you want to keep it closer to your body. We got core, we got upper. That's what this round is all about. Breathe. And up. Keeping it close to your body. Or right here. One more. Breathe. Switch your legs. If that's not comfortable for you. Take it standing. Here we go. Take it across and up. Take it across and up. Keep it close if you need to, but my hips are staying square. I'm pushing into those heels. Yes. Breathe. Whoo. Yes. Good. Right here. Two more. Yes. And relax. Drop those weights. There you go, team. Not so bad, right? I told you it would feel like a little bit of a break. We got lots of upper push. We got those shoulders, we got the chest, we got that core. Grab some water. We're coming back up top. Here we go, team. All right, guys, so hang with me. We're gonna get some lower body hinge. So it's that deadlift. If you're not comfortable with that, it's totally fine to keep it just body weight. Then we're gonna add some rows. Then we're gonna keep going with a few other things. So let's try to go heavy. If we can start at least. Woo. Starting with our deadlift. Two feet in front, and then we may separate them out. I'm going to give you those options as we go. So let's take it right here. Shoulders back, core engage. This is what your hinge looks like. Watch me. Keeping those weights close to the front of the body, drive the hips back, paint the front of your legs and then come up and squeeze. Not here, not here, but here. Nice and tall. Zip up that core. Here we go. Super simple and a very functional movement. Right? Take it down. Breathe. And up. Yes, you can. And right through here. And drive it up. Yes, take it down and up. So keeping that, we're going to add a row at the bottom. You can watch me right here. So keep it going. Or rested. Here we go. Down. Palms in. Pull them up. Take them down, take them up. Right here. Down, up. Strong. So nice and strong. All the way through the back of the body. Right? So we feel the back all down the spine. Yes, you can. Right here. Ha. And up three and up two. All the way. Right here. Can you hold it here? We're gonna row for eight. If you need to rest, take a rest. If you can hang out here, because then we'll set those weights down. Get a breather. Yes. Boom. Four, three, two, one. Relax it down. Set one. Weight down. Hang on to one if you can. Let's give our legs and our back a break. Watch me. One heavy dumbbell. We're gonna go up, over, up and down. If you don't feel comfortable, comfortable going behind your head, take it with just your press. Take the triceps out of it. Elbows stay in. If that feels too light, grab that second dumbbell and keep them in. You can do it. Breathe. Four. And here. Three. Yes. Two. One more. All right, team, if you need a breather, take a break if you can. Let's finish out. Let's go. 8. Elbows in. 7. If you're not feeling the burn, hold it down there a little longer. Switch to a heavier weight. 4. Breathe. 3, 2, 1. Bring it down right here. Sit in that plie. Right, right through here. So I want you to hold it that your chest is just wrecked. Just like this. Core engage. Yes, you can. Right here. Boom. If you need a break, take a break. Or hold it here with me. Hold or lift those heels just like this. I know, I feel it too. Can we take it paa. And just the press. No triceps. Watch me. Down and up. Up to you. Maybe you want to just do the plie. Maybe you just want to do the press. You do you? Yes. Take it up. I know. Down and up. Down and up. Four more right here. Four, Three, two, one. Relax. I want you to hang on to that one heavy dumbbell. Right here, team. We're gonna take it here row and bring it up. So it's a kickstand deadlift. If you want to just do the row one side you can. Or just do the deadlift. But let's finish it out strong. We got just over a minute. Here we go. Down, row. Drive it up. Down. So really isolate that one leg. If you'd rather, if you're comfortable with that one legged single leg deadlift, you can take it there. We got four. Yes. Three. Burn. Two. Boom. One more. Can you hold it down here? Hold super low. What is that for you? Is that here or is that here? 3, 2, 1. Switch your sides. Down and up. Take it here. Down. Drive it up. Kickstand. We're here. Boom. Yes, team. Four. Breathe. Three. Yes. Two. Right on time. Boom. Hold it down if you want. Hold it. Four. Three, two. There's your time. Yes, team, shake it out. See, I told you we were gonna get that crazy stuff out of the way first with those lunges and then we're isolating. How about we bring it back to a little crazy with this last round? Grab some water, everybody. You are doing it. Don't let your brain tell you otherwise. You are doing this Right here, right now, as in everything we just did. You should be proud of yourself, right? You showed up today. All right, team, we're back to here. All right, so we're going to start down on the mat. We're going to going to start with a little bit of core on our elbows. In that plank position, we will work our way up. So have those weights close by, especially if they ran away from you like mine did. Join me down at a plank position. You can take this on your knees. You can take this on an incline surface or the wall, or join me right here. But we're going to lift it up. We're going to start with a little hold. Here we go. Five minutes. This is it, team. So lifting, I want you to do a little tuck of the pelvis. So while we're here, even if you're on your knees or on the wall, I want you to really think you're tightening out your legs and your glutes, you're zipping up the core. Think. Imagine bringing your hips to your ribs while you're still breathing, right? All of that. If you need to, I want you to take a little break. But if you can, we're going to tap those knees down, right? And breathe. You decide how long of a break you need if you're breaking, and then come up and join us as we do a little twist. We're keeping the knees a little twist. I love these combos because we can feel it all the way through. And breathe. Yes, you can. We've got four, three. Yes. Two and one. Relax it down. Down on your back. One. No, two. Heavy weights. We got it right here. We're gonna go with that chest fly. Watch me. And then we'll add on with some tries. It's up to you if you want to keep those feet down or keep them here. Here we go. Hug it in like you're hugging a tree. If that gets too heavy for you, you can bend those elbows and take it back to that press that we did in the beginning, right? Breathe. Right here. Bring those feet up if you want. All the way up if you want. Then lower. One down. Squeeze it up. Take it down. Bring it up. Take it down. In. If that's not right for you, I want you just to do a little knee again. We've got four, three. Boom. Two. Hold it right here. I want you to hold it and hold it. If that's not right for you, I want you to take a break. 4, 3, 2. Switch it here. Bring everything up, then back down. Hold it and hold it if you need to take a break. Four, three, two. There's that core. Yes. Team, seated position. It's up to you. We're gonna just take it over our heads. Right through here. One dumbbell or two? If you want to go halfway back, you can, but starting here, sitting up nice and tall behind your head. Start here just like we did from the top. But we're hold that weight a little differently. If that's not right for you, just press it. 4. Lean back just a bit. 3, 2. Good. Right through here. Halfway back. Take it up, take it down. Yes, you can. Halfway back. Take it up, take it down. Deep core. If that's not right for you, you just pick one triceps or core. Halfway. Halfway back. Yes. Team. Four up behind. Three. Last two. I know, I feel it too. Two. One more. Breathe. Yes. Team, up onto your feet. I know. Not much time left, but we're gonna make those the most of it. Let's take it right here. Join me. Watch me here as you're getting up. We're gonna go side lunge, row, step it in and curl. Let's finish it out. You don't have to have all those parts to it. If you want, you can just do the side lunge. You can just do the upper. You can just do the lower up to you, but take it nice and slow. Sit deep, flat back row. Step it in. Bring it up right. Sit deep. Row. Bring it up. Yes, you can. Boom. If you want to take that row a little wider if you have those lighter weights, or mix up the curl. I know we got a lot of it before, but I told you it was going to be a burner and also a heart rate burner. So let's finish it out strong. Breathe. Two more. Yes. One. If you can rack them here, Squat it down, bring it up and press. If that's too much, just do the squat or just do the press. We've got 15 seconds. Make it good. Drive it up. Up. And here. Boom. Yes. You're doing it. 5, 4, 3, 2, 1. Finish it out, team. Yes. How do we feel, team? I know. I'm feeling it too. Heart rate is up. Maybe you're feeling that. I told you we didn't do anything that we would really consider high impact, right? But you felt that heart rate. Maybe you even noticed it. If you're working with a watch, even if you're not, you felt it in your body. Trust that. Trust your body. You felt that burn in your muscles. And again, maybe you're newer to this or you're getting back into it. If you had to take more pauses, that's okay. If you had to drop your weight, that's okay. If you feel this tomorrow, that's okay. I think I will. And if you don't feel it, that's okay, too. Remember, we are all different. We are all on our own journey. Let's reach back and behind. Just reach those arms here. Of course, I'm trying to keep these workouts pretty short, so make sure that you get a nice good stretch on your own, that you can work through some mobility and flexibility on your own. Super important that we get that throughout our week. Hinge it here. Take it right here. Breathe into that. And let's take it through to the other side right here. Hinge it and breathe. Roll through those wrists. Thank you so much for being here today. I hope you're feeling good. I hope you're feeling strong. I know when we're working without those structured intervals, it's a little fast and furious, but I hope that you felt like it went quick. And the next time you come back back to this workout, it's going to go by even quicker because you will already know what you're doing. You already know what you're doing and you showed up and you're moving your body. Thank you for being here today. Make sure you leave me a comment. Let me know how everything felt to you. If you can get a little quad stretch or drop it down, leave me a comment. I love getting your feedback. Leave me a like. Of course. Don't forget to subscribe to that YouTube channel and check us out on the Body Fit by Amy app. Join us in the BodyFit Athletic Club if you're looking for all the extras in that community. And if you want to work with me one on one, check out Body Fit Elite. Thank you so much for being here today. Let's get one big deep breath in and out. You did it. That was your dumbbell body burn workout. Great job, everybody.