30 Minute Dumbbell Ladder HIIT Workout II Holiday HIIT Day #21

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell ladder hit workout. This is day 21 of your holiday hit challenge. This is also a great standalone workout that you can do at any time as I will give you lots of different options to work to your fitness level and where you are today. We'll be working with our dumbbells today. If you have a couple of sets, keep them close by. I'll give you some options and we're gonna have a good time doing it. Are you ready? Let's do it foreign. Let's start just by moving our bodies. Go ahead and march. Shake out those arms, shake out those legs. Whatever you need to do to start getting the energy up, get the blood flowing. This is a short, dynamic warm up. Our goal is to get that core temperature up to get our energy up and of course to get our moving our body moving dynamically in those movement patterns that we're going to be using in this workout today. We're going to keep it kind of short, so of course, if you need more of, of a warm up, please get it on your own. Let's get some eyes and Y's and T's with our arms. So I out. Why out T? So it looks like this, you're just going straight up. I really want you to think about that shoulder mobility. And T, if you want, you can add a little hinge with it. I hinge. Why? And T, let's get two more just like that. Shoulder mobility, but also again, those arms stretch, stretched out. One more. And why? And T, let's take it out side to side. Little shift of your hips. Roll through those shoulders. Getting through the shoulders, elbows and wrists. And let's take it. Reach down, reach up, reach down, reach up. So we are working in a ladder format today. Maybe you've done a ladder workout with me before. Our ladder workout before. It's gonna be a fun format. It go that pretty quickly, but we have some longer endurance sets in the process. Walk those feet in here. Let's just do that deep squat. Bring it up. Hands behind the head. Hinge right through here. So focus on making them different. Sit low in the hips and then drive those hips back on that hinge. It's as if you're trying to shut a car door with your booty. Right? Sit low and here, let's get one more. And here, let's take those hands right on top of the legs. Standing. Cat. Cow. So the way this works, we're going up the ladder and down the Ladder with two moves or two parts of a move, I should say. Let's from here, take those hands down if you can. If it's right for you, walk it back to that high plank and walk it up all the way up. Big stretch. If that's not right for you, you can just step it back, open up the hip, it back right through here. But if you can, we're gonna get the plank to get that core warming up and ready to go. And up. You can also take it to those knees. Big hip opener and core and back. Let's get one more breathe. Hold it here if you can. A little forward and back. And then let's get a little rotation. Side to side, to each side. Don't worry if you don't get stay on those toes. You can take it to your knees. Go ahead, walk your hands back or walk your feet in. Round it up. Let's tap and reach. Let's finish with a little heart rate. Getting that heart rate up. Okay, so here's what we got. We are starting with 30 seconds of a body weight hit. So that is something that is complementary to the movement that you're going to be doing. So similar to that movement but with no weights. Then we've got our ladder within that ladder. Let's bring those knees up. We are going 1 and 1, then 2 and 2, 3 and 3, up to 4 and then back down. So that's gonna make sense as we go. So our first move, squat and press. One squat, one press, then two squats, two presses, then three and three, four and four, and then back down. Three, two, one. What I want you to think about is making them two separate movements going at your own pace. You can go slower than me if you need to. Your heart rate's gonna get up, but keeping it. Let's finish getting that heart rate up right through here. Keeping it at a pace that's good for you and making them separate. All right, Then we will finish with 30 seconds of a hit version of the weighted move. So we're bookending with those 30 second hits. First one body weight, last one with weights. Then we get a sip of water. We do it all again with a different exercise. All right, working with the dumbbells, you can always take one dumbbell or two, whatever is good for you. We're keeping it basic movement patterns. I think you're gonna have a good time doing it. All right, team, so catch your breath. We're gonna start with a squat and a knee hit. You're going here or here. You can Add a little jump if you want. We got 30 seconds. Our goal is to get that heart rate up before we jump in with those weights. I know we just did that with those hamstrings. And in 3, 2, 1. 30 seconds, squat. You can tap it. You do not have to go fast. You can add the hop if you want. You can keep it low impact. You're still getting that heart rate up. All right, so it's body weight, cardio, body weight. Hit with or without the jump. Because those weights are coming right? Breathe. Yes. Five seconds, four, three, two, and breathe. All right, grab those weights. All right, team. So we got a rack squat. We gotta press. So we're holding it together this whole time. Again, you can take it with one dumbbell if that's better for you. We got a regular squat, we got a regular press. Then we get two squats, two presses on the way back down. I'm going to give you the option to take those toes out, take those arms out. But it's up to you. You can keep it simple. All right, so we're going up and down. Don't worry about the clock. Zip up that core, rack those weights, squat it low. Here we go. Squat, one squat, one press. I'm gonna go hammer press on this. On the way up, sit low, drive up through those heels. And we got two presses, so you're gonna feel that heart rate stay up after what you just did. Again, if you need more of a breather, take it. Hit pause if you need to. This is three. We got three, two, one. Going up to four. So four. Get low weight in the heels. You're not cheating that squat or that press. We're keeping it slow and controlled. Take it up. Press four. Three, two. Going back down. I'm going to turn them in here. I'm going to turn my toes out, but it's up to you. Here we go. We got three plie squats. Three or regular? Two, one. Take it up. Press three. You can wrap it in if you want. Two, one. You got two. Two. Squeeze two. One more down. And up. And breathe. That is what it looks like. Team. Now we got 30 seconds. I'm gonna switch to one dumbbell. It's up to you. We are gonna add that knee back in. Squat press a knee. Squat press a knee. 30 seconds. Hit. Let's finish it out. Here we go. Down. Not jumping, but little more. Heart rate. Even though I know you felt that heart rate, I know you felt your shoulders, I know you felt your legs. But let's finish it out with dumbbell hit, Keep it going. Breathe. Get low to high. If that knee is not right for you, take it out. You can just do the squat. Five seconds, four, three, two, one. And breathe. Quick sip of water, team. So I want you to feel those muscles burning. And you can always take it slower. Keep it back to basics. Whatever works for you. Be where you are today. Grab a sip. All right, speaking of, team, we're gonna go to a lunge and a row. So add those heavier dumbbells close by. Watch me here. We're gonna start. 30 seconds body weight of just an alternating lunge. I'm gonna open my arms to get that stretch and to squeeze in my back, but it's all body weight. Then we're taking it on one side. We're gonna do that forward leaning lunge and then a row down for two, up for two. Then we're putting them together for hit for a little burn. You can do two dumbbells or one with that. All right, let's get it done. Starting with 30 seconds body weight hit, alternate lunge, whatever you need it to be. Big stretch. Here we go. So you can just keep it here. That's going to be enough to get your heart rate up. Remember, you can modify that lunge with a little tap back right through here. You don't have to get super low if you're really feeling it. You can add a little jump if you want that for your hit, but I promise those legs are going to feel it. So it's up to you. I'm gonna keep it low impact, but high intensity. We got 5, 4, 3, 2, 1. Now we're gonna take it to a lunge in a row. So it's a forward leaning lunge, meaning we're gonna drive it here. Keep that chest low. You're still coming out of it, but you're gonna keep that hinge motion for the row. You can use two dumbbells or one. I'm gonna use two for the ladder. And then when we get to the hit, I'm gonna take it to one, just like we did before. So shoulders back, stationary lunge, but you're leaning into it. If you'd rather tap it back, that works too. Here we go. One lunge. Bring it up. Keep your chest low. One row, we got two lunges. At your own pace. Stay forward, but come up out of the legs. Here we go. We got three, two, one. Chest forward. Three, two, one. We got four right here. Four, three, two, one. Hinge forward. Four. Yes. Burn. Three, two. If you want on the way back down, cross into that curtsy. We got three, Three, two, one. Stay low. Three, two, one. We got two, two, one. Come out of the legs, but hinge it forward. Two, one. We got one down and row. Give your hands a leg of break, right? That's all one side. Here's what we got, team. 30 seconds of a hit. That same leg forward. I'm gonna go regular lunge, down and up. If you want, you can lift that back leg. That's what I'm gonna do. It is 30 seconds. Burn and burn. Really think about the back pulling it. Elbows in. Squeeze the elbows in. 30 second hit. That leg's gonna burn, but we love it. Get low. Here we go. 30 seconds. You can just go here low to high. So you come up out of the legs, but you keep that chest low. If you want little lift, a little bit of bal, squeeze in your back. I know. 15 seconds. Do you need that balance here, Take it here. Burn. 3, 2, 1. Set the weights down. Shake it out. How about a little mobility right here, right? Ah, yes, team, right there. Stretch it out. All right, we don't have to go back to the top with that cardio mobility hit. We got that hit going, right? So we're just gonna jump in to that other side with our ladder. So two dumbbells are one. Remember, it's that forward lunge. Come up out of it, but stay hinge row here, then two, two, up to four, back down. If you want to cross it over for the 3, 2, 1, you can, but you don't have to catch your breath. Remember, especially in hit. But in all of our workouts, the rest and the recovery is an important part of the process. So don't cheat yourself. Don't think you have to be moving the whole time. We want to make it where we want and need that rest. All right, Forward leaning lunge. 3, 2, 1, 1 and 1. One lunge. One row, two lunges, slow and controlled. Remember, you can just do one dumbbell. Pull those elbows up. We've got three, two, one. Shoulders back. Pull the elbows towards each other and up to the sky. Here we go. We got four. Four really packs a punch. It burns, but this ladder is really over quickly, right, as I'm saying, right in the middle when it's burning. Here we go for four. Four. Pull those weights toward the rib cage, towards the hip, hip. Ah, good. Cross it over. If you want to take it back down. Here we go. Curtsy lunge or regular. 3, 2, 1. If that doesn't feel good for you, Keep the regular three. Elbows up. Two, one. We got two, two, one, and squeeze. Here we go. Last one. And one. Breathe. Set them down. Catch your breath. Oh, man. Right. All right, you know the drill. 30 seconds. Hit one dumbbell. You can just go here to here. You can add that little leg lift if you want a little glute and lower back, you can keep it slow and controlled. You can just pick one or the other. Your workout, you do you. 30 seconds. Here we go down. Drive up through that heel, glutes and hamstrings. And then power pull with the upper body with those back muscles down low to height, hips and shoulders square. Yes, you can. 10 seconds. Leg lift is optional. Really? It's all optional as long as you're moving and you're here. You showed up today. Three, two, one. Oh, yes. Legs. Little stretch. What I love about those compound moves is sometimes we forget. Like, I didn't really feel my back on that at all because my legs, we're burning. Don't worry. We're gonna go down, get some upper body and core, and you're gonna love it. All right, team, let's take it down right through here. So a little bit of core. Let's give ourselves a break from the weights. So we're going to start with a little body weight. Hit. It's going to be a plank jack. You're on your elbows. You have the option to walk it out or jack it out. It's 30 seconds. If that's not right for you, you can take it standing low impact or high. Then we're taking it to a little knee cross, where we'll alternate our ladder. Knee across for one, knee across for one, then two, then three. Come down on your elbows. Join me for the jack. Here we go. Out in. Now, I would much rather you be thinking about that form than trying to go fast with the jack. If you need to just tap it out or just hold that plank. What I don't want here. So those hips to be up or that back dropping because you're trying to get the jack, your heart rate's going to get up either way, whether you're jumping or tapping. So wrap that core, keep that good form. Tilt the pelvis. Three, two, one, Big step. Stretch back. All right, guys, again, this is what our ladder looks like. If you're modifying, we're gonna go bird dog lift. One and one and then two and two if you can. We're taking that knee, elbow across. That's one. Other side for one. Then we got two across and two up to four down. You're gonna feel it. Let's wrap that core. Shoulders pulled back, everything pulled in. Here we go. Right knee across to right elbow. Take it across the left. In and back. Left is one. Now we got two. Right knee in. Go across one and two. Left knee one and two. If that doesn't make sense to you, just alternate those knees coming in. We got three going across, right? Sometimes we call this a knee swing. Now we got four. Here we go. Knee goes in. Same knee goes four across. Three, two, one. Take it back. Yes. Four, three, two, one. You got it. Back down to three. Right knee. Three, two, one. Take it back. I want you to think about those obliques, maybe even turn your hips a bit. We got two. Turn those hips. We got two. So close. One. Whoo. And one. Stretch. Hit back. Right, Bring it up onto your feet. Yes. Team, here is our hit for that. Take it across. Take it across. 30 seconds. We're gonna take it standing. Keep that core working, but give it a break from the plank. Here we go in three. A little dizzy on that. One, two, one. Always want to make sure we take our time coming up. Sometimes if you. They feel it's blood pressure, sometimes blood sugar can come up really fast. So if you feel that, just really take your time, especially coming out of a plank position. You want more hit, take it here. Right? You can make this whatever you need it to be. Hopefully you still feel that core working? I know I do. But if you want more cardio, add that little hop. If you want more twist, take it for 3, 2, and 1. Quick sip. All right, team up onto our feet. Here's what we got. All right, so we're gonna take it a little different for this. I'm actually gonna go with my 10, so medium to heavy. Watch me first. Your hit is actually going to be your back to basics, and then your ladder is going to have a little hit. You can keep it back to basics both times, but it's up to you. So we're going to do a deadlift, regular deadlift, Come up out of it, and bicep curl. We're gonna keep it just regular, just like that. That's your first 30 seconds. When we take it to our ladder, you can do exactly that. 1. 1, 2, 2. Or if you're comfortable with the skier, swing and clean. Watch me ski or swing. We're gonna go up and curl, then we'll swing. 2, 1, curl, 2 and 1. All right, but only if you're comfortable with the swing. Deadlift works, too. Let's get 30 seconds. Back to basics. Here we go. Deadlift and curl. Slow and controlled. I really want you to get a feel for this hinge. Right? And up. Think about the core being engaged. Shoulders are packed, pulled back. Remember that hinge. Super. Shutting the car door with our butt. You got it. Last one. Breathe. All right, so you can stick with just that. One deadlift, one curl, two deadlifts, two curls. If you're comfortable with the swing, at the top of the swing, you're gonna clean it, and then however many reps of curls we get, we'll get hammer curl. But only do what you're comfortable with. Let's get it done. This is gonna feel more like our hit round. Switching it up this round. Core engagement. Shoulders back. Hinge it. You're gonna swing for one, curl for one, two, three, four, and back down. Here we go. Prep it. Three, two, one. Swing and clean. Curl back down. Two swings and clean. We got two and one. Three swings. Three, two, one. Clean it. You got three, Two can really control it. Slow it down on those curls. Here we go. Four swings. Four or deadlift. Three, two, one, and clean. We got four. Three, two, one, Swing for three. Here we go. We're deadlift three. Power it up. Two. It's a hinge. And then clean it at the top. Three, two, one. Here we go. You got two, Swing for two, clean, curl for two. Here we go. One and one. Breathe. And take it down. All right, since we did everything backwards this time, we're also going to get that body weight hit as a mobility to stretch it out. So watch me here. You're going to reach those thumbs to the back. Reach down, walk it back, walk it up, reach it up. Reach them back. Hinge. All right, we got 30 seconds. Hinge and walk back. If that's not right for you, you can just do the hinge and reach. Ready? Take off. 30 seconds, hinge. Walk it back, walk it in, bring it up, reach it back, hinge, walk it back. It's gonna keep that heart rate up, but a little better option for mobility. After we did all those swings and deadlifts. We don't want to overdo it. Right here. 10 seconds. Last one. Right here. Yes. And. All right, team, quick sip of water if you need it down onto your back. We got some core, we got some upper. All right, medium to heavy. We're going chest fly, so you may want to go a little more medium. You can also take it to a press if you just have something heavier or that motion is more comfortable for you. Bring it down right here. All right, team, so we are going with the fly and a scissors for 30 seconds. Then we're going fly and ladder. 1, lower 1, 2, and 2. So it's going to be a lot. Then we'll get something different for our body weight. Hit. All right, so again we're mixing it up on this one. I really want everybody to tilt that pelvis in, wrap that core so close the rib cage, hips. Imagine there's magnets bringing those hip bones together. Everything is hands pulled in nice and tight. We're gonna start. 30 seconds. Fly and scissors. Three, two, one. Here we go. Lower it down, bring it up. So it's still back to basics, but it's that compound movement. If that is not right for you, you just do the fly. You can also modify with a bridge. Squeeze up with those glutes, but don't forget about that core. We're here. Yes. Down, hand up. Here we go. Breathe. 10 seconds. Breathe. 3, 2, 1. And relax. All right, team, so stretch it out right here. If you're modifying, you can take it to the bridge or just do the fly. But we're going one, lower for two if you can. Two, lower for two if you can dot you don't have to go all the way down. Just get the core contraction starting up top. Core engage fly leg, lower ladder. Here we go. One, fly. One, lower, very controlled. Two. Flies or press. If those arms are starting to feel tired, bend those elbows a bit and just get a chest press. You're still gonna get same muscle group. We got three. Three squeeze. Two. One. Take it for three. Even if you. You can go all the way down. Go for it. But even if you just go small little movement, that works too. Let's go for four. Can also bring those knees in and just do a little toe tap. 2. You're starting to feel your back right here. 4. Little toe tap or leg lower. 3. Think about that core. 2 and 1. Here we go for 3. 3, squeeze. Keep that core pulled in. Make it smaller if you need to, but don't lose that form. Three, two, one. Here we go. Two. Breathe. Two. Last one. One and one out. Squeeze it in lower and up. Yes, team. Stretch that out. All right, come over. Come right here. Let's get a little child's pose. But I want one arm out. Stretch it through here and breathe. Stretch it through here. All right, so a lot of that chest fly motion. Here's what we got for a 30 second hit. I want you to open it up, take that knee across. Open right through here. Cross and open if you want. You can take it all the way across to get those inner thighs or knee just across. But either way, we're getting side plank. We're opening up the chest so we get mobility, and we're getting that core. We are so close, team, let's get it done. 30 seconds in 3, 2, 1. Take it across, Open. Right through here. Down, open. If you want to pick up your pace, you can, but you don't have to. It is hit, but I know we're feeling everything. We're feeling that core, we're feeling those chest muscles, shoulders, right. You can also do modified on the knees. Breathe right through here. We got 5, 4, 3, 2, 1. Stretch it back again. Child's pose. Take one arm out, little stretch, other arm out, little stretch. Up onto your feet, team. Slowly roll it up. Shake everything out. Are you thinking what I'm thinking? I think we got time for a bonus move. I know our core core is really feeling it, so let's keep it up top. We're gonna get some triceps. We're gonna get a side lunge. So one dumbbell or two? Here's what we got, team. Your first 30 seconds is a little isolation ladder, and then we're gonna move through it and hit. So we're going shift one and one, press it up, triceps for one. Then we're going one and two, so each side. And then we'll go to. We'll go up to four. We don't have to come back down. Then we're going side lunge to triceps. Moving through it. Last 30 seconds is hit. All right, keep good form throughout. We're isolating with a little weight shift and triceps up top, and then we're moving through it. Let's get it done. Here we go. So shift and shift. Bring it up behind your head. We got one and two. Just concentrate on the weight shift. We got two triceps, so we're getting that press, too. We got three, two. See if this timing works out right. Three, two. All right, let's finish it out. We got four. That's our 30 seconds, but we got it. Two, one. Press it up. Four, three, two. Alternate your side lunge press to triceps. So side lunge press tries. Take it here. Low to high if you want. Little twist to the hip. If you got one dumbbell, you got two. You may want to keep it simple. Five seconds to go. Can you get one more? Yes, you can. Breathe, team. Ha. Shake it out. Breathe into it. Right through Here. Little isolation, little burn to end with a little bit of heart rate. I don't know guys. I feel like everything kind of felt like a bonus move, right? Stretch it over. Sometimes we feel that way, but at the heart of it, these ladders are isolations just adding on, right? Reach those thumbs to the back. Let me know in the comments. Did you like it? Do you want to see more ladders? I love to hear from you. How are you feeling? I hope you're feeling energized. Let's get a little hamstring stretch through here. Hope you're feeling strong. Good little burn. Nice little heart rate drive. And we're getting in and out. So we're keeping this cool down pretty short. So make sure you get some stretching on your own own as well. Promise you shorter workouts this month. That's what we're getting done. Right through here. Roll those shoulders here to here. So please make sure that you like this video and also subscribe. Subscribe to the YouTube channel that helps me keep reaching new people. Roll through that back right through here. And of course, don't forget to download the free Body Fit by Amy app and join us in the Body Fit Athletic Club. Just a little shake out of those quads right here. That is where you get that extra support and guidance. Everything is in the description below, including where you can get some equipment with my own personal links and discount. Thank you so so much for being here. Let's get one big deep breath in and out. You did it. That was your dumbbell ladder hit workout. Great job everybody.