30 Minute Dumbbell Ladder Workout - SHRED #3

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell ladder workout. This is day three of your shred challenge. In today's workout, we are going to get it done full body using a set of dumbbells. We'll be going in a ladder format, going up and down the ladder with repetitions. Don't worry, it's gonna go by quickly and I'm gonna give you lots of different options to work to your level. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Okay, let's start by getting our bodies moving. Getting everything warmed up and ready and prepped. Ready to move today. So roll those shoulders to the front and then to the back or the opposite, like I'm doing. We're going to keep this warm up short. So of course, let's step it back while we open up the shoulders. Let's keep everything quick today. If you need more of a warm up, please get it on your own. You can check out the extended warm up and extended cool down. Those links are in your description right below here. We'll get a couple minutes of movement, prep dynamic movements to get our bodies ready to move. Open up right through here. And then let's take a little weight shift here and up, just opening up the hips, creating space in that lower body and in that upper body to get it done. We want muscle activation, we want engagement, but we also just want to get the energy up and get everything ready to go. Walk those feet in. Just a little standing. Cat, cow, roll through the back through here. And then we're going to take it a squat down. Watch me one time. We're going to squat down, hands either on the floor or on your legs. Extend it up, squat back down from here and then come up, join me. So you're going to sit low, hands down. Extend it up and up. If you want, take those arms up, take them down as you extend back up all the way up. You decide how low you want to get. And again, hands don't have to go to the floor. If that's not right for you, they can go to the legs. All the way up. Right here we're gonna tap it back, pull down, reach, Pull down. Watch my hands. So step back, opening up the hips. If you want, you can take it to a little lunge. We want to drop that knee. Step back on those train tracks. Right through here. Pull, open up. Yes. One more. Hold it here. Stretch it over. If you need to grab onto the wall. You can stay here, or if you want, walk that front foot out. Take it out right here. Reach it up, tap that knee down, and then take that top arm, reach under and up. Step it in. Let's go. Same thing. Other side. Step it back, reach it over. Yes. And then if you can, take it down, walk that foot out, reach, drop that knee, and then take that top arm, reach through and up from here. If it's good for you, I want you to step it back into that high plank. If that's not right for you, you take it up top, or you take it to your knees a little forward and back to activate the core. Get those wrists warmed up and ready to go. Let's take those knees across here to here. Breathe all the way through, and then walk those hands back. Round it up. Let's tap and reach across. All right, team, so here is what we got today. This is a dumbbell ladder. So we're working with our dumbbells. Sometimes we'll use one, sometimes we will use two. All right, so reach it over. Now, the ladder format looks like this. We're gonna start with one rep of two different exercises. So it's gonna look like a compound movement. For instance, our first move is a lunge and a press. But then we add on. So one lunge and one press. Think of them as two separate movements. We'll take those hamstrings up. Who's where? We're getting that cardio. Before we jump in, you take it slower if you need to, or faster if you need to. So then we go two lunges, two presses, three lunges, three presses, all the way up to four. Four lunges, four presses. And then we take it back down. Four, three, two, one. All right, so one long set where we build up to four and then back down to one. Then we breathe, we set our weights down, and then we have a real compound move shred set, a shred round, where we take it with 30 seconds, just like a regular compel movement. So lunge and press in that shred set. I may give you some options to make things a little more dynamic, like a curtsy lunge, but you certainly don't have to. Little cardio mobility in between. We'll get it all done in a short amount of time. Go ahead and shake it out. I want you to grab one heavy to medium dumbbell. So this is what it's going to look like. Lunge and press. You decide what you need to be. You can always drop down especially for that shred set. I'M going a little lighter on my upper body, especially today, because I've got some stitches. Another little skin surgery. Don't worry, guys. I'm fine. So if you're holding it in that right hand, left or right leg goes back, left leg in the front doing the work. We're going lunge. Remember, we're going to take it down, bring it all the way up, and press. So two separate motions. Here we go. Ladder. One lunge, one press. Now let's go for two. Two. Now, you may be a little bit faster than me. You may be a little bit slower than me. This is your workout. Be where you are today. Let's take it three. So you don't have to follow with me unless you want to. If you've got a different pace, because especially if you're going heavier than me, you might be going a little slower. So it's up to you. Now we're up to four. Core engaged. Remember, we're on those train tracks, and we got four presses right here. Four, three, two. Let's take it back down. We got three right here. Three. You can have this handout if you want it for balance. Drive through that front heel. You got three. Up, up. Now we got two. Get low, push up. Core engaged. Two. Last one. And one. And breathe. So that took us about a minute. Some of them will be a little longer, a little shorter. Now we're going to keep that same leg, same, same arm, and we got 30 seconds compound. So it looks like this. Lunge and press. If you want, you can take it stepping into and out of it. If you want, you can take it to a little curtsy. It's up to you. You can also wrap it in and out. So I'll give you some options. 30 seconds. You can also take it to two hands if you need to, or go a little lighter. Let's get 30 seconds. In three, two, one. Put them together. Down and up. Step back into it. Drive into that front heel. Slower or faster, Whatever you want. If you want to curtsy or switch the arms, those are some options. Either way, this is your shred round. So heart rate's gonna get up. Really burning up those muscles then. Don't worry, we're getting that. Other side. 10 seconds to go. You don't have to do the curtsy. I'm just giving you options. 3, 2, 1. And relax. All right, shake that out. Yes. We're gonna get the same thing. Other side. So ladder. With our lunge and our press, I may take this down to body weight. I'M gonna see how it goes. Just being careful of my stitches. But you go heavy. If you can zip up that core. You got that nice wide stance. Train tracks one and one. That's not right. Here we go. So you got that left hand, dumbbell. Left. Left leg is back. I was about to make that leg work twice as hard. Here we go. In three, two, one. One and one. One lunge. One press. Here we go. Two lunges, two presses. Yes, you can. Three. L take it right here. Three, two. Should feel that core working hard right now. We're up to four. Four, three. Drive through that front heel. Good form all the way. We're not rushing. Here we go. Take it four, three, two, back down. Here we go. Three, two, one. Take it up. Three, two for two. I know. Second side feels harder for two and one and one is all we need to finish this ladder. And breathe. Shake it out. All right, same arm. You can take it to two hands if you need to. You can step into it. You can keep it stationary. You can take it to a curtsy. Whatever you got. We got 30 seconds. Let's finish it out in 3, 2, 1. Shred round. 30 seconds. Take it up or here to here. Or two hands if you want. You can take it curtsy. And breathe. I'm gonna curl it in, press it out just for variety. Up to you. Just giving you options. And get into that transverse plane. Crossing it over, wrapping it in. Yes. Core engaged. 3, 2, 1. Every to set that down, crab a quick sip of water. We're gonna get a little cardio mobility while I talk you through your next round. Shake those out. All right, to get those shoulders working, let's take it tap, tap, tap. So just little taps. If you want more cardio, you can make it a little hop step, but just keep it moving here. Mobility. Just open it up, bring it through. Shoulder mobility, hip mobility. Shake it out. You keep going. Watch me here. One heavy dumbbell again. I'm going kind of medium because of this arm. We got a kickstand row. So we're hinging here. Down row. And then we got two, two kickstands on the second one. You hold it here for two. We're going all the way up to four. Back down. If you're feeling fancy, if you're feeling spicy, you can take it to the one legged deadlift. It is up to you. Go ahead and grab that weight. I'm gonna start with this side. Core engage. Roll those shoulders back. We're taking it. Ladder up. One kickstand or one legged Deadlift and row. Here we go. Kickstand. Row all the way up. Now we got two. Two deadlifts. You can be here, too. Two rows, all the way up. Back to start. We got three. Two, one. Take it row. Three, three. Pull that weight towards your hip, towards that rib cage. Back to starting. Now we got four. So I'm going one legged until I get to the row and then I'm taking it down to that kickstand. Here we go. 4, 3, 2, 1. All the way up. Now we got 3. 3, 2, 1. Kickstand. 3. Core engaged. 2. Pull it up strong. Now we got 2. Take it up and up. Last one. One strong, one with each. Take it here, take it here. All the way up. Yes. Shake it out. Same side. We got 30 seconds. I'm gonna keep it all kickstand because we're moving a little quicker, but it's up to you. Down row, all the way up. 30 seconds. 3, 2, 1. Shred round. Take it row. Bring it up, take it here and up. Down if you're feeling this. But if that's not right for you, be where you are today. I know you might also want to hear I said I was gonna go kickstand. And then I tried the one leg drive up through that heel. Remember, it's a hinge. Squeeze in the back. Last one. Yes. And relax. Give yourself a break from holding on to that weight. Get a little stretch right here. Just some little hamstring scoops. This is your cardio mobility before we take it to that other side. All right, now you know what to expect. We got our ladder up, ladder down, and then we got our 30 seconds. Can you go a little heavier? That's better for you on the other side. Can you go heavier on the ladder? Lighter on the shred. Up to you. Let's get it done. Stagger it. Zip it. Three, two, one, ladder. We got one. One. Bring it up. Two and two. It's a hinge, not a lunge. Two and two. Keep it going. All the way up. Three. Think of them as separate motions. When we get in a hurry, that's when we might feel a little off on our form. So even though you're going to feel that leg as you do that row and come up out of it, we want to keep them separate motions. Now we're at four. Yes, you can. Whoo. Four. Now we're taking it back down. I know it feels long, but it's gonna be over before you know it. All the way up, we got three. Three, two. Yes. Three. All the way up. Two. Yes. Last one. One and then one. All the way up. Get a little stretch. We got a 30 second shred round, then we're done with this movement. And then guess what, guys? Everything else is two dumbbells. So it's gonna feel like it moves a little bit quicker. Let's get our 30 second shred round. Zip up that core kickstand or one leg up to you in three and two and one. Here we go. Down. It's just one and one. It feels like a regular compound movement. Drive it up. Hinge strong. Row. Yes. You got this, two team. After this, we get a little break on the mat. As you know, it's not a break, but we're gonna get some core and upper. We'll give our legs a break. Ah, yes. Down and up. Three, two, one. Yes. Set that weight to the side. Shake it out. All right, now this cardio mobility. Let's take it hands behind the head so we open up that back. Squat, reach, squat, reach. So finish right here. Let's just get a quick 30 seconds cardio mobility. You don't have to get super low, but to get that heart pumping to stretch out those hamstrings. So flex your foot. Yes, you can. Because then we're going to the mat, we're gonna get some water. So here. And reach. You don't have to actually touch it. Just go for it. But arms behind. Stretch the back behind and stretch. Yes. Keep it moving. Two more. Last one. Ha. Quick sip of water. Join me down onto the mat. You're gonna want to grab that other dumbbell. Yes. All right, team, so breathe it right through here, down onto your back. We're gonna get a little bit of core. So here's what we got. If you need to modify for whatever reason, you're gonna take it to a bridge. But if you can, we're doing one press bicycle right and left. Then we got two and two. I'm gonna be a little careful. I may have to switch to a little lighter, but if you can go heavy with this press. When we put the shred run, we're gonna bring them in to add a little tries. Tries are working either way, but we're here. Tilt that pelvis so when you're. You're not arching that back. Remember, tilt it in through here. Core engaged. Strong foundation. Breathing through. 1. Press one bicycle right and left. Here we go. Press, bicycle, bicycle. Two presses. Nice and strong. You got two and one. Yes. We got three. Remember, if you're with the bridge, instead of that bicycle, you'll go bridge. Three. And you can. Your stopping point can be at the top or the bottom. It's up to you now. 4. 4. Are you with me? 3. Keep that core engaged. Hold it here or up top. 4. 3. If you want a little extra lift to those elbows off the ground. Yes. Here we go. Down to three. Three, two. One. Take those legs. Three. Again. If you want that halfway, you're gonna feel it a little more. Last two. Not really last two, but the last time we do two and one more. All the way through. Strong one. Strong. Bicycle or bridge? Good. Breath them down right here. Open up those shoulders. I'm gonna go a little lighter, but it's up to you. We're gonna get that bicycle going. We're gonna go close grip press so we really activate those triceps. I'm gonna go lighter because I got to be careful, especially on my tries, right at the elbow where my stitches are. All right, let's get it done. We got 30 seconds. You can either go bridge right through here or keep the core moving. What we're not doing is this. We're keeping it controlled the entire time. 30 seconds in 3, 2, 1. Elbows in. Bicycle close press. Breathe. Keep that core pulled in. So lift up on the pelvic floor. Tilt your pelvis right through here, right? Yes. Making sure that back is not arching. Everything's pulled in. So close, team. Yes. Then we're back up. We got two more moves. One up, one down. It's gonna go quick, quickly, I promise. Three, two, one. Relax. Stretch that out. Yes. Team up onto your feet. Let's get a little sip of water. Breathe. Weights to the side. Shake it out. So let's go side, lunge, and reach. I know doesn't really feel like cardio mobility for the. For the core, but for the chest. Join me here if you want a little shuffle and reach. Shuffle and reach. So you guys have done my workouts for a while. You know, when I put this cardio mobility in, it's just something in between, right? To keep our hearts pumping, to keep it moving. If you need more of a rest, you just take a rest. This is your workout. You are here for you. Let's go. Three, two, one. Quick step. All right, we're back up onto our feet, so breathe. We're gonna take a plie squat team with a bicep curl. Now, biceps are where I do have to be a little extra careful because of that flexion. This is right where my stitches are. It is the one move my doctor told me to be careful With. Don't worry, guys. I'm cleared by my doctor to exercise. I'm just being careful being where I am today, right? So I'm going to show you from here. So we're gonna go one, plie. You're gonna do that curl at the top, two plies, two curls at the top. We're gonna keep it moving. When we get to our shred round, we're gonna take it here. I'm gonna give you some options to pull it in. Pull it in with hammer curls. All right, so I'll probably go body weight for most of this. I'll start light, and then we'll get into it. Do it, but ladder, round, shred round. We are so close. Let's get it done for three, two, one, plie. Squat right here. Plie at the top. Curl. Now we got two, two, down. We got curl. We got three. If you want that challenge. Team, you hold at the bottom, right? Hold it here. 3, 2, 1. Here we go. For 4. 4, 3, 2. Hold it at the bottom or the top 4. 3, 2, 1. Now back to 3. 3, 2. Take it. 3, 2. Remember, at your own pace. You do not have to be at my pacing, especially right now when I have no weights. Last two, one more. One. And one, one, one. All the way up. Shake it out, team. All right, so let's keep that moving if you want. We're gonna step out to each into it. Step it out, step it out, step it in. Bring those heels in. So it's a sliding plie, hammer curl. Let's get it done. I'm gonna start with this. 30 seconds, shred round. 3, 2, 1, down. Breathe. Pull it in low to high. If that's not right for you, you just keep it regular. Plie and curl. You can go hammer, you can go regular. Whatever is good for you. Breathe. Yes. Down and up. Core engaged. Pull it in. We got 5, 4, 3, 2, 1. Relax. Check it out. All right, team, breathe in to. To that little cardio mobility. Let's take it. Rainbow, curtsy. Take it here, take it here. Big sweep of the arms for mobility to stretch it out and cross behind. Up to you. If you want a little more cardio or if you want to keep it mobility, then we're taking it to the mat. Team, we are so close. Three, two, one. Here we go. Rainbow, curtsy. You can take the nice big step. Big sweep of the arms, or here to here. And breathe. Yes. Keep it moving all the way through. Whatever you need for where you are in your journey and for where you Are today. That's gonna look different day to day, and that's okay. We got five, four, three, two, two. Breathe. All right, quick sip, team. How those legs feeling? I know those first two rounds were long. And then we're shaking it out right here, right? Okay, team, so let's take it down onto our sides. We're gonna finish it out on the mat. We're gonna take it quick. All right, so we got it here. We're taking it to a side plank. All right, so one heavy dumbbell or medium dumbbell, rather. I'm gonna keep it light because we're gonna lift up in a side plank. We're gonna pull it up in a row, we're gonna drop it down. All right? It's gonna feel long. So if you need that knee, drop that knee. If you need to do a body weight, take it. Body weight. Either way, we're only going up and down the ladder. We're taking those. Those 30 seconds. No shred round on this. Let's get it done. Zip up that core, lift the hips, pull that elbow back for a row. Back, shoulders, core. Three, two, one. Here we go. We're up, up, up for two. Two. Lift those hips. One, two, and one. Drop it down. Up for three. If you need that knee, take it. Three. You got three. Pull that elbow behind. I know it's heavy, especially at the end of the workout. Now you got four. Three, two, one. Four, three, two. Breathe. Let's take it for three. Use that knee. Three, two. Lift from that hip. Three. I know this is long. Do the best you can. Take it two. Body weight is fine, too. One and one. One up, all the way down. Stretch it out. Now you see why we're not doing that shred round of both, right? We're all core and upper to finish this out. Let's take it with that other side. Side right here. Here we go. So find that position. Use that knee if you need to. I like to cross the top leg over. Hips and shoulders are square. Lift it up. Here we go. One, one. All the way down. We got two. Two hip lifts. Hold at the top two rows. Pull it to the back. Breathe. Three, Three, two, one. Yes. Again. You can do body weight. Just squeeze in the back and shoulders. That's what we're going for. Now 4, 4, 3, 2, 4, 3, 2. Yes. Now 3, 3, 2. Use that knee if you need to. I know we're feeling it. We got two. Yes. And one and one. Obliques, right? All right, team, let's finish this out. We got it right Here into a full plank position on our hands and knees. If you need to modify, you're just going arm and arm, leg and leg. So here's what we got, team. We are taking it. Knees across for two, reach for two. So that's one and then two. We're gonna take it up. When in doubt, just lift the arms one at a time and cross in that mountain climber. It is totally up to you. Whatever you got, let's get it done. Three, two, one. Knees go across. One and one. Arms go one and one. We go two. Two on the right. Two on the left. Arms two on the right. Mobility. Two on the left. Let's go. Three. Three, two, one. Yes. It's gonna be a burner, but it's the last thing you're doing, so stay with me. Arms. We got three, two. You can always drop a knee if you need to. 3, 2. But stay lifted in that core. Here we go for four. Four tap same side. Three, two, one. Other side. Four. Three, two. Arms lift. Four, three. Stay with me. Knee if you need it. Four, three, two. Let's take it back down. Three, two, two. Keep those shoulders right above the elbows. Three, two, one. Don't worry, no shred round on this. Three, two, one. Three, two, two, and two. Yes. Yes. Burn. Last one. All the way through. Right, left, left, right, and stretch. I know, team. That was not fair to end with those. But that's why we didn't do a shred round of that. I want you to take it to a nice big stretch. Sit back. You did it. That's it. Hopefully that was enough to end on. Heart rate should be up a bit. You should feel that core, that lower, that upper. Bring it up round through the back. Trying to keep it short for you today. I know circuits felt long, but then we were done fast. That's the beauty of workouts like this. Again, you know, I don't normally do a lot of counting reps. I rather keep it to time in these workouts that a lot of us are doing together. Take those feet wide and round it up nice and slow. But sometimes it's fun to try some new formats, right? Maybe you loved it, maybe you didn't. That's okay. Leave me a comment, let me know how you're feeling. And, of course, don't forget to subscribe to my My channel when you subscribe. That helps me keep making more workouts like this. If this is your first time, don't worry. Usually we do timed intervals or we do longer timed intervals. You don't normally have to count. But I do try to mix it up a lot. That is my specialty. I want to give you a lot of variety, enough repetition that your body is getting that progressive overload, which is what we want. That's how we get stronger. That's how we get more fit. That's how, how we see results. Whatever those results are for you hamstrings right here. So make sure that you come back for more. Check out my playlist. Don't forget to subscribe. Check the links in the description below. Join my email list and you'll get your free monthly and weekly workout calendars. The weekly you get the links early. You can participate in the challenges. And of course, if you're able to join us in the Body Fit Athletic Club, we would love to have you. That is where you get more direct support. You get access to me, to Vivian, our Body Fit dietitian, live events nutrition guide, so much more. So join us there in the athletic club. I think there's also some discount codes below for you. Thank you so much for being here today. Make sure you get some more stretching on your own. Let's get one big deep breath in and out. You did it. That was your full body dumbbell ladder workout. Great job, everybody.