30 Minute FULL BODY WORKOUT WITH DUMBBELLS No Repeat Dumbbell Fusion (No Repeat Day #6)

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your no repeat dumbbell fusion workout. In this workout, we're gonna work the entire body and we're gonna do circuits of body weight mobility. Then we'll get some strength, we'll add some power, some core and finish with some cardio. Of course, I'm going to give you lots of different options, so work to your level. Are you ready? Let's do it. Go ahead and start with just a march or a jog. Get your body mo, roll those shoulders right through here. Whatever you need to do to get the blood flowing, let's get the energy going. We'll get the heart rate up and most importantly, we'll get your body's core temperature up and ready to move. We're gonna keep this warm up pretty short, so we can keep the workout short. So of course, if you need more of a warm up, please get it on your own. You can hit pause. You can check out my extended warm up and extended cooldown, but we'll get a couple minutes here at the beginning and a couple minutes at the end and get you in and out. So this is going to be a fun workout. As we said it is. No repeat. So everything will be different once you're done with it, you are done with it. So get a few little variations on things, but basically we have three quick circuits where we're going to start with mobility, all body weight. Then we will grab those dumbbells. Let's take it right here, shift. We'll get some strength, usually a compound move. So we can get a lot in. Then we will take it to some power. Then we'll get a little bit of core and finish with some body weight cardio. So take it right here, let's squat it down and then let's hinge right through here. So drop your hips and then drive your hips to the back. Make them different. Right? So the way it's going to work is it's essentially a little pyramid descending in time. So your mobility, since we love it, since we need it, we're gonna get 60 seconds. So full minute, it won't feel that long, I promise, because it's mobility. Right, let's hold this one down. Take your hands right on top of your legs. Standing. Cat, cow, roll through your back. So 60 seconds mobility, then we've got 50 seconds of strength, 40 seconds of power, 30 seconds of core. Let's take it right through here. Tap it back and 20. That's right, 20 seconds only of that cardio so you can really go all out because the cardio is at the end. You'll have a breather coming. And it's only 20 seconds, right? All right, team, so take it back to here. If you can drop it down into that world's greatest stretch, we won't stay here long because guess what? I don't want to spoil it, but this is one of your mobility right through here and take it to that other side here and stretch. Let's take it quickly back to that core. You can either be on those knees or on the toes. Little forward and back, little rotation to the side if that's right for you. You can also drop to that knee right here and here. And then let's slowly walk your hands back or walk your feet forward. Whatever is best for you. Slowly roll that up. And here we go. Let's tap and reach across. All right, team, so we're jumping in again. We're starting with 60 seconds of mobility. Then we go down in time. 50, 40, 30, 20. Getting strength, power, core and cardio. So that is where our fusion comes in. It is a circuit. A fusion circuit where we're getting all of the things and we're going to get it all done with no repeats. So I'm hoping that you're going to leave this workout feeling energized, feeling strong, feeling ready to conquer the day or the night, whatever it is you are working out. All right, team, so the very first thing that we're going to do, go ahead and march it out. Quick sip of water if you need it. 60 seconds, we're going to do a little side lunge, and then you can either just rotate your body or rotate here. Step out of it. So get low in the hips. Big reach. Take your time. 60 seconds starts now. Here we go, down reach. And if rotating is not good for your body, you can just sit into that hip. That works, too. You can get low, open it up, big reach. So as you can probably tell, and you can probably guess, our mobility is also strength, right? We're getting strength. We're getting flexibility. Anytime we're working mobility, we're getting all of that in. Most of us don't get enough. And you know me, I like to get what I call sneaky mobility. So I'm going to sneak it in your circuit so you get it as part of the circuit, and you're getting it in. Even though you came for the strength and the cardio, we're sneaking in the mobility. We know we feel better. We know that we need it. We've got 5, 4, 3, 2, 1. All right, I want you to grab a heavy set of dumbbells. Your strength is just a deadlift in a row. Watch me here. Down row. Join me right here. Here we go. Hinge row and bring it up slow and controlled. So I really want you to focus. You're getting all down through the back of the body. You can just bring those weights down just past the knees, then pull those elbows just past the sides. You do not have to get super far up with the row. Pull those elbows together, pull those shoulder blades together. But really just think about activating those back muscles. Down, and here. And breathe. Down. Squeeze at the top core stays engaged. Last one. All right, team, watch me here. You can set those weights. Done. You can do this with or without weights. Try with your dumbbells if you can. It is a forward and backward lunge. It's power. So watch me here. Step forward, push back and reverse. Same leg. If that doesn't feel right for you, I want you to pick one. Reverse or forward. But either way, I want you to get that power. Try it with weights. If that's not right for you, we can switch it up. Here we go. One side only. Right leg forward, Power off. Take it back, power off. So you can tell both legs working power, and we get some balance. Now you may find you feel better. You feel like you can get more power with the body weight, and that is totally fine, too. Really get your power right through here. But we don't have to, right? 10 seconds, then we'll get that other leg. Harder than it looks. Breathe and relax. Set those weights down. 20 seconds to breathe. All right. I know it's a tough one, but if you can really think, get low, power off. I'm going to tap in between because I realized I need that balance. But you can go all the way back here. But tap in between if you need to. Other leg. 40 seconds. Here we go. Down and back. I know we don't necessarily think of it as a power move, but it is power. Forward and up. Guess what? We get some core after this. Hand back. Yes. And breathe. And up. Yes. 10 seconds. 3, 2, 1. And relax. Meet me on the mat. All right, team, we got a good old fashioned plank. If you have a floor that you can push a weight on, this is what I want. You're in your plank. You're gonna push and pull, push and pull. If you don't have that, I just want you to reach and reach. If you need to be on the knees, that works. Too. Join me here. 30 seconds. Only push and pull if you got it. Otherwise, let's just keep it here. Here we go. Push and pull. Push and pull again. If you don't have a floor or a weight that slides really easily, you can just reach and back. Reach and back. But this is challenging, as you can tell. And breathe. Push, pull. Three, two, one. Finish it out. Oh, who felt your arms on that? Arms and core. I love that move because you can really feel it all. All right, weights to the side. Make sure they're out of your way. Last move, then the circuit is done. We love no Repeat. We got 20 seconds. Let's take it to our skater. So tap behind, tap behind. You know I love it. We get power, we get speed, we get cardio, we get strength. Let's get it all done. 20 seconds. Seconds. Here we go. Step, tap behind. If you can really get some speed with it, even if you're not jumping, because it's 20 seconds, let's go all out because we got a breather coming. We got water coming. You can really get that heart rate up. If you want to stay off that, just take it one leg to the other. You'll really get those hips, those glutes, and relax high. There we go, team. Circuit one is done. Grab some water. That was fast, right? We love no repeat because we go through and we don't repeat. Right. Sometimes it's nice because I'm sure some of you are thinking like I am. Oh, I wish I could do that forward, backwards lunge again. I want to try that again. Don't worry. You've got other workouts coming in your future and other ways that we can get no repeat. All right, team, catch your breath. Whoo. That heart rate is up. Here's what we got. We're going to start with our mobility down dog to knee cross. If you don't want to go to the mat, you're gonna hinge and knee. Hinge and knee. That is your standing option. Otherwise, we're here. We're gonna go down dog. Bring that knee across. You can get that pigeon stretch if you want, or just bring knee across. Then we're going to bring it up with medium to light weights for a curtsy lunge and curl. So just have that in your brain. Join me on the mat. Let's go ahead and start here. You can also be knees to down dog in three, two, one. Here we go. So down dog, big stretch. Bring that knee across. Open up the hips. Down dog, big stretch. Press those heels down. Open up the Hips again. If you want to hold that down dog for a minute, get a little pedal or hold that pigeon. You can, but moving through it. Use your core to help lift. Get that mobility, get that strength. Probably if you're like me, your heart rate is getting up a little bit as well. Don't forget about those shoulders. We. We think about hamstrings and back in that down dog, but also stretch through those shoulders right through here. I know. Again, if you're standing, you're still getting it done. Or knees to down dog. 10 seconds. So we're going to get up, we're going to grab those weights, right? Take it here and here onto your feet. Grab some medium to heavy dumbbells. We're gonna curtsy and curl. Back to center. Curtsy and curl. Join me. Let's get it done. Core engage. You can curl at the bottom, you can curl at the top. You do you in 3, 2, 1. Take it here and here. Take it down and up. Right through here again if you want here to up. Maybe that feels better for you. You can really finish through or together. We got 50 seconds. No need to rush it. I'm keeping a regular curl because guess what, guys, when we get our power in just a second, we're gonna get a little clean, which will be that hammer grip right through here. Yes. 10 seconds. Breathe. 3, 2, and 1. All right, team, you can set them down for just a second. Grab a quick breather. We're getting a clean squat to press. This is our power move. So this is the move, but I'm going to give you options. Clean squat press. If that's not right for you, hammer, curl, squat and press, or any version of that, that works for you. If you want to just do the curl in the press, just do the curl in the squat, Just do the squat in the press. You do. You be where you are today. 40 seconds starts now. Clean squat press. You got power. Control power. It's all a power move. You can hesitate at the top if you want. Sit low or make it a little more fluid. Power. Yes. Core stays engaged all the way through. I told you. Biceps and shoulders. Yes. Breathe. Last one. Catch your breath. Team, join me on the mat. Set those weights to the side. We're gonna get a little side plank. I'm gonna give you an option with the weight just like we did before. You can just hold it for 30 seconds if you want. Either holding on the knees or the toes if you want want. We're gonna do a little row and down. Something medium to lighter if that's not right for you. I just want you to lift and lower with body weight. If you can join me for 30 seconds, zip up the core. Here we go. So pulling up and dropping down, pull that elbow behind your body. So a few things working. Yes. We're getting back and shoulders, we're getting those pull muscles. We're getting obliques and core. But the weight is also forcing you to stabilize right in the center. So if you want to just do body weight, this works too. Yes, you can. Five seconds. Three, two, one. Relax. Swing those legs around to the other side or just flip right over. Same thing here. Body weight or with the weight, little pull. Let's do it. Bring it up. Drop it down. Bring it up. So this one, a little bit of nerve pain. That makes it a little tougher for me to pull from that angle. So can go here or I can alternate every other one maybe. And breathe. I said be where you are today. I mean it. Whatever you need for you in this workout. Last one. And relax. Hey, team, since we're here, guess what? We made it to cardio. We're gonna do a little climber. You can be down here for 20 seconds with me climbing it here or climbing it here. Up top, you pick. We got 20 seconds. Let's finish. Finish this out. Strong core engaged. Either way, bring those knees to the chest. Take it fast if you can, but controlled. And let's finish strong. 20 seconds. Here we go. So I always remind you with these climbers, I want you to pick up some speed, especially at the end of a circuit here. But I very much want you to drive those knees to your chest. You can cross it if you want for that second. 10 seconds. Almost there. Stay lifted in the center. Power speed, strength. Three, two, one. Stretch it back. Look at that, team. This workout is going fast. Woo. Grab some water. All right, team, catch your breath. We're here. All right. Feeling my heart rate. So last we're gonna get that world's greatest stretch. You know what? You love it. You have a few options. You can take it from the lunge starting up top. You can even not go all the way to the ground. Maybe you want a little balance. Or you can take it from that plank here. Here you can drop the knee, you can keep it up. Then we're picking it up. We're gonna get a plie squat with some triceps. So you decide side if you want to go one heavy or two medium. Whatever works for you. So starting with world's greatest stretch, I'm gonna turn this Way so I can see my weights. Then we got our plie. Then we got some power. Then we're down on the mat again. Let's get it done. Core engaged. Stepping back in. Three, two, one. World's greatest stretch. Drop it. Down, reach. Big stretch. And up. So again, just like the others. Whatever you need it to be. Maybe you want to drop that knee down more. Maybe you want to really hold in that stretch a little more. Or take it here up to you from the top, like I'm doing, Or from the ground, take it up, reach. And here. Sometimes I feel like little more. Hip flexor, stretch. Dropping that knee. You do, you reach. And then also, if you like being in the plank, but you're feeling that pressure in your wrist, drop that knee. Hip flexor stretch right through here. Back to the plank. Hip flexor, yes. And up. Maybe one more each side. Five seconds and relax. Up onto your feet, team. So two dumbbells here or one dumbbell? We're gonna go plie and tries. You can do it with or without the press. I like to have the press. So one weight. Let's do the press. So if you're comfortable going over your head looks like this. Down, up, tricep. Down, up, tricep. We got 50 seconds. In three. Core engage. Toes out. Here we go. Down, up. Behind the head. If you're not comfortable going behind the head, just keep the press. You'll still get those tries and those upper body push muscles working. But get some power right through here. Yes. And then down, down, down. Yes. Here, here. Oh, man. Elbow feeling those tries. I hope you are, too, in a good way. Three, two, one. Finish it out. Boom. Right, team. All right, so we're getting some power here. All right. You know I love a good snatch, so watch me. Here you have a few options. Your snatch can be all the way up. And a little bonus press is what we're going to add. We can. We're going to start with one side, then the other. We got 40 seconds each. If the snatch is not right for you, high pull, press or upright, row, press or curl, whatever works for you. We're going to add a lunge halfway through, but I want you to start with just your snatch. Are we ready? 40 seconds. In three, two, one. Here we go. So snatch, then wrap it in, press back. Down, snatch, wrap it in if you want. Up, lunge it down, up. Only if you feel comfortable with that. Up. That's why we added in second. And here. Snatch, lunge and wrap. Press, down, snatch. Yes, you can remember you can also do high pull, press, and down. Boom. Cool. That's our time. Catch your breath, team. I know. Oh, man. All right, same thing. Other side. I know. That feels like a lot. I want you to focus on the snatch. If you just get the snatch, great. If you want to add that little wraparound press, get a little extra upper body. Great. If you want to add bringing it down into that lunge, then pressing it up. Great. Let's get 40 seconds. Three, two, one. Here we go. Up here, Up. Take it down. Snatch your high pull, wrap. If you want snatch, lunge. I know. We add that balance, so we get some power. Balance and core. Upper and lower. Yes. Breathe. Ha. 10 seconds. I know. 3, 2, 1, and breathe. All right, team, down onto your mat. We're gonna come all the way down on your back. This is another one where you have an optional dumbbell. Dumbbell fusion, but you don't have to do it. You can also do this seated or standing. We're gonna do a little figure eight going underneath our knees. So either you're here and it looks like a little bicycle, or you're seated or you're standing. Now, option is to hand off a little weight. If you feel like you're pulling your neck with that, I want you to keep a body weight. We got 30 seconds of core. Try the weight, but don't push it. I want you to focus on the core. Let's get it done. In three, two, one. Here we go. Hand it off. Hand it off. Feel as that weight transfers. And again, maybe you want to be here. That works too. Or standing, but, yeah, a little upper right. A lot of core. Oh, man. I didn't think my arms were gonna feel this workout as much as they do, but I'm feeling it. You guys will have to let me know. Three, two, one. And relax. All right, team, we got that 22nd cardio. Let's get it done. All right, so here we go. You can do a jumping jack, a good old jumping jack up top. Low impact or high. Or you can join me. And we're gonna do a plank jack out. And in 20 seconds, everything stays tight in the core. Either way, tuck it in, make sure you're breathing. Get that power, get that speed. 20 seconds is all we need. In three, two, one. Here we go. Go for it, because you got that breather coming. This is it for this circuit, our last regular circuit. Yes, team, breathe. Yes. Bring it up. 10. No. 5, 4, 3, 2. And stretch. I know, team. Grab a sip of water right through here. Get a quick sip I know. I know. I feel it, too. What do you guys think? I think we got time for a bonus move. Like how I look at my clock, but I got my clock right there. Bring it up. How's that heart rate? How is your body feeling? I hope you're feeling strong. Can we put it all together? Together, I think that we can. Let's bring it up. Let's get some power, let's get some strength. Let's get some mobility. We're gonna get it all done. Here's what I want. We're gonna start with our mobility. So have those weights close by. It's going to be a bonus circuit. Everything is quick, all right? So you can either do standing, cat, cow to reach, cat, cow to reach, or you're here, cat, cow to reach, right through here. We got 30 seconds, then we're gonna bring it up. We're gonna take it here. Row, row is our strength. Bring it up. Power. Power is a swing. Bring it back down. All right, so 30, and then we got 60. We're gonna. We're gonna add. Just because I'm nice. We're gonna get a little mobility bonus. And then we get our full power. Plank, row. Plank, row. Double swing. If you would rather. You can take it. Row, row. Swing from up top. All right, 30 seconds. Mobility. 60 seconds. Real bonus move. Here we go. Row. Roll through. Cat, cow, and then bird dog, round it up. Really get that stretch back to neutral. Bird dog, I know we should have done 60 seconds for this mobility, but that's okay. I want to get you in and out. You know me. Breathe. Back to neutral, then bird dog, very controlled foreign. Let's get one more. That's our time. But to get that other side reach. All right, team, weights out of the way. One weight if you got it, heavy if you can. We got row, row. From the plank. Double swing after the pop up. 60 seconds. This is it. Hang with me. Get set for that swing, too. Remember, it's not a raise. You can do a squat if that's better for you, but we're gonna come up out of it. Here we go. Three, two, one. We got row. We got row. Pop it up, get set. Power back. 2, 1, swing. Drop it back. Here we go. Row. We got row. Pop it up. Get set. And down. Pop it back. Make sure you get set for that swing. I don't want anybody jumping right into it. Get here. Set, swing. And relax. And here. Remember, you can also do it from standing. Just standing row. Standing swing. Up, up. And here. Notice how we get that Core and that cardio in as well. So one bonus mobility, one true bonus where we get it all. Strength, power, core and cardio. Last one right here. Up, up. Power. Yes. You did it. Set it down. Stretch your back. Pedal those feet. Oh, man. Team, team. I know, I feel it, too. Heart rate, Catch your breath. Weights out of the way. Give yourself a second to get some water. Quick little stretch. We are going to keep it short. All right. I know we just went hard. We got it all in. We got some sneaky mobility. Well, not so sneaky, right. It was in there. But big stretch. Make sure that you get some more mobility and flexibility after this workout, throughout your day, throughout your week, that you're not just counting these few minutes after a workout as your mobility. Right. We need more than that, but you can get it throughout the day. I do active recovery on my workout calendar every day four, every Thursday or whatever your day four is. Stretch it here. So I have a whole plan playlist of active recovery, of mobility, of flexibility. So check those out. We all need it. Breathe into that more than we get it right. Make sure you leave me a comment. Leave me a like, I love to hear from you. How do you feel? Do you like. No, repeat. Do you like Fusion again? I know it moves quickly, kind of like Tabata. It moves fast, but it moves fast. Right. Standing cat, cow again. But it does make the time go fast. And again, if there's a move you don't like, good news, you don't have to do it again. Let's bring those hips up. Open it up. Roll through the hips. Roll through those wrists. Don't forget to subscribe to my YouTube channel if you can. One hand on the wall. Wrist or just wrist to the back. And a little tilt here. Please subscribe. That helps us reach more people. That helps us get out there, get more people moving and moving in a way that feels good for them, getting people showing up for themselves, for the people they love. And of course, check out all the links in the description below. Get on that mailing list so you can get your free workout calendars and links so you know everything going on here at Bodyfit by Amy when new things come out. And of course, if you haven't already, download the Body Fit by Amy app and join us in the Body Fit Athletic club. Thank you. Thank you for being here with me today, for moving your body with me. And I hope that you will take that energy throughout the rest of your day, throughout the rest of your week. Let's get one big deep breath in and out. You did it. That was your no repeat dumbbell fusion workout. Great job, everybody.