30 Minute Dumbbell Cardio & Abs Workout - Sweat Day #26

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell, cardio and abs workout. This is day 26 of your sweat challenge. In today's workout, we are going to be getting heart, pumping, cardio, working in a whole lot of core, and we will be doing it all using a set of dumbbells. If you don't have dumbbells, don't worry, you can still do this workout. Of course, I'm going to give you lots of options. My friend Elise is going to be helping me out today. So you'll have low impact, high, high impact, whatever is best for you and where you are today and on your journey. All you need for this workout is a set of dumbbells and a mat. Are you ready? Let's do it. All right, so we're going to start just with a little march or jog. Whatever is good for you. You can add your own flair to it. We're going to roll our shoulders. So Elise is one of my very best friends in the whole world. She's been my training client before. She's done my boot camps. She is super, super strong. And I'm excited that you're finally doing a workout today. Big, deep breath in. And now let's get one more. She also is a comedian. Take her here. And yes, now we're going down. We're going to roll through. So we should have some laughs today. Comedian, actor, voiceover artist. Chances are you've probably heard El his voice on a bunch of commercials and TV shows. See you by Cricket. That's me. Take it here and just roll your shoulders. So I wanted to have Elise in a video for a long time because she's a lot of fun. Also, I am recovering from a little bit of skin surgery on my leg. I am okay, so nobody worry about me. Let's take our arms out wide like this. But wear your sunscreen and get your annual skin checks with your dermatologist. That's what I'll say. So I will be doing a ton of the lower body. Elise will be doing all the hard stuff. Go up and down. So because of that, we will give you lots of options, including some standing options for some of the core. So if you are one of my pregnant mamas or early postpartum or. Or healing a diastasis, I will give you lots of options. All right, so reach it down. You can face me. Reach it down, reach it up. And then if you want, you can walk it out to that little inchworm or walk it back. And if you want to stay up top with. I'm just gonna do a little hinge. Yes, perfect. And back again. A little flare if you want one more and bring it back up. And then we'll do a little half squat with a little knee hip roll so you can get a little lower. I'm gonna bring it around. So we're gonna work with weights today. So a lot of our cardio is gonna come from using the weights. We're not necessarily gonna do a ton of jumping or higher impact, although we are gonna give that. But trust me, your heart rate's gonna get up. And everything that we do is also going to get that core working hard. One more breathe and just reach across nice and long. Right. So we will have three circuits with four moves, although our last circuit actually only has three moves. You're welcome. You're welcome. Oh, wait, no, it's four, because one is right and left. Don't worry. My community tells me that all the time. You're like you said there, we're not almost there. Three circuits, four moves two times through 40 seconds of work, followed by 20 seconds of rest. Let's bring those hamstrings up to the bell and then watch. There'll be a secret piggy bonus move. There's not a bonus move. I'm going to tell you right now, Austin. There is. There is not one today. Let's do a little stretch out right here. That's all it is. Three circuits, four moves, two times through 40 seconds. We'll give you options. Take breaks if you need to. We're gonna breathe through it. We're gonn it done fast and then we'll go about our day. All right, shake it out. Grab some water if you need it. Grab either two or one dumbbell. Great workout. So you're all done. We are not. That was the warm up. All right, so two dumbbells. I'm going a little lighter with fives. Elise has her tens. We're going to do a squat to a press and knee. So it's going to look like this squat, press and knee for a little bit of balance for core. I'm just going to do the press and knee. I'm going to take the squat out. You can just do the squat and press or the pressing knee or full squat. Pressing knee. Like Elise. 40 seconds in three and two in one. Here we go. So she's going all the way up. I'm just keeping it pressing me. So a lot of what we're gonna do today, you're gonna have the Option of two dumbbells, or you can take it to one dumbbell. So I'm using too light right now. She's using too heavy. Too medium, probably medium for you. And you have the option to do whatever works for you. Maybe you had a heavy workout yesterday. You want to go a little lighter. Maybe you're looking to get a little more arms or legs. It's totally up to you. We got 10 seconds. How's that heart rate? It's getting up there, right? Getting up there. See, we can get cardio without jumping in three. And two. And one. Good. Now we're gonna drop one of those dumbbells, and we've got a little shuffle push. So I'm gonna go a little heavier. So side step for two, push it out. So little twist for core. Side step for two, push it up. So we gotta kind of go in sync, but I think we can do that. Let's go this way first. We're going around the same plane. Well, no, no, you can be behind me. Ready? Here we go. One, two, push. So you can keep it low impact, or like Elise is doing, you can add a little shuffle step, and you can add your own flare. Whatever works for you. You know what I always say, as long as you're moving and as long as you're safe. She's just getting a little extra legs there, right? Keep that weight close and then push it out. There's those arms. 10 seconds. Totally fine to do a double step. 5, 4. They hate it when I count slow. 3, 2, 1, and breathe. All right, so we're gonna take it down to the mat. However, you will have the option to stay up top with me. So Elise is here. You're gonna do one row, a plank row, and then mountain climber, either stepping it in or running it for four and then a row. I'm gonna keep it up top and show you a standing version. So you drop it down. I'm gonna take it here. Wait, am I in your way? No, you're good. Okay, and here we go. 40 seconds. So I'm gonna do a row one side, and then mountain climb with my knees. You do one from the plank. Okay, so you do a row. You. And then mountain climber. Just one row, right? Yes, just one row each side. And then mountain climber. Yes. Good. And then I'm doing my climber standing just like this. So you always have a standing version? Yes. And 10 seconds. So hopefully you're feeling a little extra core. Yes. Four. You. Three, two, one. And relax. You stay right there. I'M gonna come down and join you again. I'm gonna give you a standing version. Let's take our dumbbell between two hands. So I thought we're gonna do this with one, but let's do it with two. We're gonna do it here. Pull over if you want. With a dead bump, slowing it down, focusing on the core. Focus on your breathing. I'll give you a standing option in just a minute. Ready? Here we go. So pull over with the weight, Extend one leg out, come back to center. Think of closing your core. So the last move of every circuit, we're gonna slow it down and just really focus on the core. Perfect form. Thank you. You can also just be here. And breathe. Which is actually pretty challenging when you have to balance just like this. You heard it, Here we go. Right? Perfect. Perfect form. You have it. And breathe. Yes. 5, 4, 3, 2, 1. Catch your breath. All right, bring it up. Guess what? Round two. We're gonna call it a lightning round. And we got 30 seconds for each. Oh, little 15 second breather. Grab that second weight if you want. Okay. Squat, press and knee. 30 seconds. In three, two, one. Here we go. So down and up, right? Yes. Or here, no squat. Just the knee with me. Or one dumbbell. It's up to you. So we'll get a little shorter rest and we'll get a little shorter work. 30 seconds. Lightning round. 10 seconds to go. Take it to one dumbbell. If you need to go. No, catch your breath. All right, we got that shuffle push. Take it to one dumbbell. We got 30 seconds. In three, two. Wait, wait, wait. Which way? Okay. Okay, we'll both go this way. All right. We bought ourselves a little extra time to get in position. I did not mess up on purpose. 5, 6, 7, 8. There we go. Or 3, 2, 1. Whatever appeals to you. If that is, you know, musical theater dance Countdown tutorial, choreography. Or if it's a shuffle. Push whatever you got. Bring those elbows in tight, push it out strong. So it's a push, pull. 10 seconds. We love 30 second intervals, right? 3, 2, 1. And breathe. All right, we got that Row. Mountain climber. So row, right, row left. Mountain climber. Just one? Yep. Or standing. Mountain climber. Standing. Whatever you got. Core is engaged. Find that nice plank position or standing position. 3, 2, 1. Here we go. 30 seconds. And then your climber. Right knee in and up. It's almost harder for me to do this stuff standing because I have to think about it more, right? Oh, it's harder like, oh, you have to use her brain oh, is that harder? You're like, my abs are on fire. Three, two, one. I know. As soon as I said that, I was like, well, that's kind of dumb. Down on your back. It is that dead bug pullover, and it's the last one in this round. Then we get a longer breather. So one dumbbell over, extend it out or take it standing. Here we go. Use this time to catch your breath. Focus on that deep core. Think of it as just. Just a little stretch, a little meditation. Maybe remind people that they should meet Chicken Alfredo before they work out. I mean, pro tip, nutrition. Timing is very important, especially if you're gonna do a lot of core. That's all right. We got five seconds. Three, two, one. All right, everybody catch your breath. Everybody grab a sip of water. Set your weights to the side. How do we feel? I feel great. I'm ready to sip of water from my body fit by Amy. Water. Right. And I'll take this moment to mention that we are. You are wearing vintage body fit by Amy, and I am wearing the new logo. I don't know if we actually have these on the website, but we definitely have these, so check them out. All right, so jog in place if you want, or take a real break. Whatever you need. Oh, I think I have yours and you have mine. Oh, well, good thing we're family. All right, grab two weights. Watch me here, team. A little bit tricky, but you can do it. We're gonna go one side, and the other, you're gonna curl, cross your body, and then press. So it's like a moving chop, curl, press. Get low bicep, curl to the opposite shoulder, and then press it up. Makes sense. Here, here, here. Are we ready? Maybe show it one more time. Yep. Here. She loves her. Let's do it. 40 seconds. Here. She used to come to my boot camp and do it and then be like, and one more, and I fell for it every time. So if you've got something a little lighter like me, you can probably move through a little quicker. If you got the heavy ones like Elise, and just like she's doing. If you want to make it a lunge. Thank you. I didn't even have to tell you. Wait, I didn't have to do this. No, you did. You did. That actually was the progression. Since I'm not doing lower body, I'm gonna keep it here. And guess What? We got 10 seconds. So it's kind of like that wood chop, but with two dumbbells and more of a curl to press. 3, 2, 1. Breathe. Ah. Now we're gonna do it to the other side. So again, a little pivot. So we're getting the core here. Cross your body to curl and pivot and then press. Ready? Here we go. Curl, pivot, press here, here, here. Yes. And just making sure, especially on that press, that you're not arching your back. Try to reach almost a little bit in front of your body. Yes, There you go. And if you want to add the lunge just on this side, you don't have to do two lunges. Overachiever. Lunge, curl press. There you go. You were like two double lunges. What? 5, 4, 3, 2, 1. Oh, that was a fun one. Right? All right, down into that high plank position again. I'm going to give you a standing weight on one side. You're just gonna reach through here to here. Trust me, it'll keep your heart rate up just by being in that plank. Reach under, pull it over if you're standing, we're gonna take it here. So you go ahead and go in the plank. Hit it on one side. Oh, right. Yep. And then reach under with that. Reach under with the other hand. Yep. There you go. Take off. Here we go. 40 seconds. Yep. So I'm gonna take it with a little one legged deadlift and up here. But you don't have to balance like that. If you want to keep it here. And just making sure, especially as you're moving, that you bring the hips down in that. Yeah, Right. So as you're moving through a plank, that's inevitably gonna happen because you're shifting your weight. So you just have to think about it a little bit more. 3. She wants you to stay on top of this one and relax. Right? I know. All right, stay down. Core concentrating just here to here. If you want to add more of a press, you can you take it there. I'm going to do the standing version with a knee zip up that core. Like it? Yep. Perfect. Ready? Here we go. 40 seconds. Why did I start early? I know Kurt kept doing that too. Just did another workout with Kurt, my husband, and he'd be like, wait, did we start? And be like, no, we're starting in 10. And if you want to add more upper, which you're getting a lot of upper already, but you can have it. Yeah, if you want. Yes, if you want. Or here. 10 seconds and then we'll do it all again. But lightning round. 30 seconds only. 3, 2, 1. Catch your breath. All right, how we doing? Great. Good. Come up. All right, I'm gonna try heavier on this. So let's go. Remember, we're gonna twist. If you want to lunge, you can, but 30 seconds each side. Curl, cross your body, press, turn it down. Ready? Yes. Here we go. Lunge, curl, press. Turn into lunge curl, press. I'm just gonna do a little hinge curl press here. Cool. Makes a difference when you go to tens. Right now I'm really feeling that heart rate. Breathe. Five seconds. Let's get one more. Yes. Breathe for a second. We'll get the same thing. Other side. Thank you for doing that. Lunge. This time you only have to do this. Lunge and press. Hang it right. Okay, ready? Three, two, one. Here we go. Lunge, curl, press. Yes. And remembering to press a little bit out in front of your body, even though that's really hard to do. I said it to you last time because I had fives. Now I'm like, oh, that's freaking hard. Right? 10 seconds. See if we can sneak in two more. Last one. Breathe. All right, pull through. Plank. Look at you acting like this is no big deal. All right, we're here. You're gonna reach under, pull it through. Reach under, pull it through. I'm gonna take a standing. All we get is 30 seconds. Ready? Ready? Here we go. So I'm doing a little handoff in here. Handoff. Breathe. You almost drop it on me. Nope, nope, we're good. I'm far enough in front of you. Elise is my kids favorite parent. They. I swear, if I said, who do you want to live with, Auntie Elise or me, they would pick you every time. However, ityou does not have children, so. Right. Anyone can be good with children when they get to go home. Relax. It's true. It is true, but they adore her. You're good. You're good. You're over your 30 seconds. All right, last one. You got your seated twist. I got my standing twist. Maybe last. Oh, you're welcome, Amy. Oh, yes. Use that.15. You're strong. Zip up that core. All we got is 30 seconds. Three, two, one. Right? Yes. You can do that. Press. It's like a million degrees in here. It sure is. I forget that when there's a second person, there's even more steamy. Yeah, that's all right. 15 seconds. Feeling that core. Even from it's. It's always me. 5, 4, 3, 2. Breathe. We did it. 2. Grab a sip of water. Set your weights down. We got one more to go. It's gonna be a fun one. I mean, you say that, but I think we have very different definitions. Of what? Fun minus is white fricker, but hey, right? Exactly. All right. It is funny that we have each other's water bottles, because every time Elise comes over, we mix up our wine glasses, and we've been like, well, we're family, so I guess it's fine. It's fine. All right, so here's what we got. Watch me here. We're gonna start in just a second round. 140 seconds. It is a half curtsy, so you're gonna drop it down, chop. So now it really is that chop that you go to here. To here. If you're not doing low in your legs, like, I'm not. I'm just gonna tap behind and chop. We're gonna do it all on one side. You're welcome. Excuse you. And then all on the other side. All right, so I'm gonna cross my left one behind. You're gonna curtsy, your left one behind every chop. Yes. And chop with it. So take it and chop. Yep. Here we go. 40 seconds. Try to get lift low and chop. And if you're just tapping, tap and chop. And really get that power. If it's okay with. This is making me a little nervous just with this one weight just hanging out. I don't you to turn on nervous. I. E. I need a break. I love the flare. So turn into it and then turn away from it. Yes. Right. Feel the difference? Yes. Three up, two. Last one. And breathe. Yes. Same thing. Other side. Oh, good. There's two sides. So really think rotate. Rotate as if you're chopping wood right here. Like we're back in New Hampshire. Yes. Or Virginia. Ready? Here we go. Cross behind and chop. Lunge it if you can, or tap it with me. And you can also always take one part out if you want to just do the lunge or just do the job. Twist. Really feel like our. Our obliques are getting a lot of twisting and working today. Oh, yeah, right. 10 seconds. I did not lose my balance. No, listen, I do it all the time. Love it. Because I. I don't have time to edit that stuff out. Come on. That's real life. Two, one. And breathe. All right, so jumping jack with a weight. You can either be here with me or here with you. Okay. Yeah. Are we ready? Three, two, impression. What? Yes. Legitimate? Yes. You can ask everybody. So it's nya and then. And then. Yes, exactly. Does everyone speak nya? I speak nya. I mean, what you mean? Ready? Here we go. 40 seconds. Mia and Mia or not. Yes. I like it. And again, if you're really feeling your shoulders. If it's too much, you can just keep it close right here or just go up with it. No, you got it. You got it. Tap, tap, tap. Yes. Breathe. Five seconds to go. We got three, two, one. Three. All right, I'm gonna stay up top. You're gonna take it to a bear plank. I'm going out and in like this. Out and in. You can also jump it if you want. You can set your weights down, or you can have them both, whatever you got. Okay, and bear plank here. Out, out, in, in, out, out, in, in. And here. You really do have to be careful to try to keep your hips down so we don't get into that back. All right, are we ready? I'm holding the weights. You can. Or you can just have hands? Whatever feels better for you. Might do just hands, then. Yeah, do that. It's a lot of straining, right? It is. Are we ready? In three, two, one. Here we go. Out, out. In, in. Yes. And this is one of those where people often are like, wait, is it right? Left, Right, left, right. It doesn't matter as long as you're moving. And look at this perfect bear plank. The core is engaged. I thought for a second, I was like, what are you wearing? Are you wearing a pager? But no, you're wearing a microphone. Microphone. Get out of business. There we go. I don't remember when we started the timer, but that's okay. I think we got 10 seconds. 10 seconds. I'm kidding. I'm kidding. That happens all the time, and Kurt loves it in the editing process. 3, 2, 1. And relax. Let's do it all again. How about a lightning round, and then we'll call it a day. We will call it a day. Look at that. All right, catch your breath. What is it? Oh, the chest, the half chop. So just to review, you got 30 seconds in the right curtsy and chop. Or tap and chop. Low to high. You can keep the weight close. If your arms are really feeling it, then we'll get the other side. Let's give ourselves us a few more seconds to breathe. Just tap it out. Then we've got our. Our jumping jack. Then we got our in and out. That's All She Wrote team. Can you tell? We used to do theater together and improv. All right, let's get it done. All right, Crossing that left one behind. Curtsy, right leg. 30 seconds. Here we go. Twist and chop. And up. You know what happens? People are gonna love you and want you to be in every workout. So get excited now. You have to come back. This is what we call a guest star, right? It's true. So try to get over that hip. A little more twist. There you go. No, you're fine. Again. It's a lot of hip to go. Three, two, one, Breathe. But super strong. So you already did a workout today, by the way. I did a trail in my 90 minutes. I mean, I told you we were doing this, but right. Here we go. So you can hear, Elise is also training for a triathlon. I did one many years ago. Pre kids. It was really hard, but fun. I'm very excited to not do it and to come cheer you on. Like when I did bike ride. Yes, Del. To the AIDS life cycle bike ride, which was weight 545 miles. My goodness. From San Fran to LA LA. That's a lot. 3. Just got feeling back in my yesterday. Even though. Right. Few years ago. All right, we got our jumping jacks with the weight tapping. We're jumping or drop the weight. That works too. Let's get it done. 30 seconds. Here we go. Up. Starting. I was starting. Listen, everybody at home is like, oh, I am Elise. Elise is me. Breathe. And then Kurt again in the editing will be like, like, when's the timer start? I don't know. Breathe. Ten seconds. Yes. Three, two, one. All right, how about we do some in and outs and then we call it a day. Not the burgers. Not the in n out burgers. You take it down into your bare planks. Out, out and in. I'm going to hold it up here. Last 30 seconds. I promise. No bonus. Let's get it done. 3, 2, 1. Here we go. 30. You can step it, you can run it. You can even take it here if you want. You can go out from the bear plank or a regular plank. Anything goes, people. We just are gonna finish this workout and then we're stretch. We're gonna get stretch for our shoulders because they're feeling it, right? Oh, yeah. Here we go. 10 seconds. High five, four, three, two, and breathe. Ah. You stay there. I'm gonna come to you. It's a good spot down here, right? Let's sit back in that child's pose. You did it. Can you hear that over the mic, Kurt? Yeah. Good thing. I like roll back. Roll back onto your feet. Get a little pedal. These shoelaces never stay tied. You should get body fit by Amy. We should slowly roll it up. Oh, man, I am sweating. And I did all the easy stuff. You did all this hard stuff. Thank you. Thank you. Wonder. Can I say no? Wait we don't have rights to that. So just pretend like, pretend like we didn't reach behind. That was the song that Elise made up for my children put in a movie. Right. Anyway, thank you for being here today again. I'm a little. A little out of commission. It drives me crazy to not be able to do everything. But it's a nice change and also really fun to have a friend. Makes the gym so steamy. Right? I know we're gonna open that door and be like, please let me know in the comments if you like this. If you want to have a lease back, reach behind and like this video, please subscribe. When you subscribe, that helps me keep making these free workouts for you. And, of course, turn on those notifications. You'll always know when something is coming up. If you want, grab one foot. I like to put one hand on the wall so you can also stretch out through the shoulder, through the chest. Yeah, like that. I can only do one side of this. If you can't, just tilt that hip forward. That's what I'm going to do on the other side. Let's switch it. Now I really do stink. Now I can smell myself. My grandma used to say, if you can smell yourself, everybody else has been smelling you for three days. She was smart and from the country. All right, team, shake it out. Please come back and join us. We loved having you today. I especially loved having you. Thank you. Oh, sweat hug. Now we're gonna drink each other's water. One big, deep breath in. You did it. That was your dumbbell cardio and abs. Great job, everybody.