32 Minute Dumbbell HIIT Burn Workout II Holiday HIIT Day #6

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell hit burn workout. This is day six of your holiday hit challenge. However, this is a great workout that you can do at any time, and I will give you lots of options to work to your level. We're going to be working with our dumbbells today. It is a no repeat workout where we'll get a little bit of burn and a little bit of hit. Are you ready? Let's do it. All right, go ahead and get yourself just marching. Let's roll through those shoulders. Whatever you need to do to get the energy up, shake everything out, any of that tension that you might be feeling, just be ready to be here with me today. Moving your body. You're gonna leave this workout feeling good, I promise. Roll those shoulders right through here. Just like this. One at a time, Rol, and then take it to the front. Let's get some little gentle knee pulls. So this is going to be a fun workout today. Like I said, a little bit of hit, a little bit of burn. It's gonna be back to basics. We're gonna get some back to basic strength. Then we'll get a little burn, Then we'll get a little hit. Then we'll get what we call hit burn. Putting it together, we are not going to worry about intervals today, but you're thinking roughly around 30 seconds for each one. But I don't want you to worry about it. So we're not going to have a timer up there for you. We're just gonna get through it. We're gonna make it a short workout. And remember, it's no repeat. So once you're done with that burn and that hit, you're moving on to the next right here. Let's take it up. Why? And take it out T. Take it up with the Y little hinge out T big stretch. Why? Shoulder mo and also that hinge. Why? See? Let's get one more and take it out right through here. A little weight, shift, reach, little windmill through here. So we're gonna get it done using our dumbbells. I'll try to cue you if you have a few options. Always try to go heavy. But since we will have some longer muscle endurance sets, let's take it to a squat right here and then take it to a lunge. You don't have to get super deep. You want to just pop it right back here, take it out and lunge. Since we're getting some longer sets, if you need to switch to a little lighter that's okay. Let's take it squat one more time. Let's lunge it here. Take it over a little stretch. Take it over a little rotation. Take it down. Drop that back knee as you rotate in with that arm. Right through here. So we're getting it done. Little world's greatest stretch. If that's not right for you, you just stay up, step up out of it. Other lunge or split stance. Reach it over, stretch to the side, twist it. Little rotation. If that's right for you, drop it down and reach it up. All right, so we're gonna get some longer individual circuits, but remember, it's back to basics, so we'll get through it quickly. Go ahead. If you can take it back to that high plank that's not right to you. For you. Drop to those knees, press up. Child's pose and back to center. Child's pose, back, center. Let's get one more, and then walk your hands back or walk your feet up. Let's tap it out right here. All right, so we are starting with super back to basics, our squat, right? We love our squat. So we're going to start with one heavy weight. If you only have lighter weights, you can start with two. But when we get to adding that hit round, you might want to take it to one. Up to you. Flex it back right here. Open up those hip flexors right through here. And then cross that little knees. So now that the energy's up, our heart rate's up. We're getting ready to go. I want you to grab one heavy dumbbell. I'm going to talk you through this circuit. So I just want you to watch me and listen to me and not again, not worry about the clock. We're going to start with your back to basic squat. You can have your dumbbell in the center right through here, or you can have it here. I'm going to start goblet and then move it to the center. If you want to go body weight, that works, too. Back to basic strength. Zip up that core. Here we go. Sit low and drive it up. Slow and controlled. So again, back to basic strength. A little burn, a little hit, a little hit burn together. You'll see what that looks like in a minute. And I think you're gonna like it. And breathe right here. Down. Zip up the core. Connect with that core and pelvic floor at the top. Drive it up. And we're gonna take it down. We're gonna take it right here. I want little pulses. Drop the hips right through here. Keep it going. Core engaged. Weight in the heels. You can do it. I know. Burn. 3, 2, 1. I want you to drop that weight down. Bring it up. Watch me. It is a power squat. Either up here for hit or a little jump. You got it? Yes. Burn. You can take it power with just driving it up. Either on those toes or you can do the jump. But keep it going up. Sit low. Don't cheat the squat because you're getting the jump. 4, 3, 2. Breathe for a second. Last thing. Hit. Burn. So I want you to watch me once while you shake it out. You got that weight at the bottom. You're gonna pulse. 3, 2, 1. Set it down. Jump or power. 3, 2, 1. Pick it back up. If you can't get low enough to drop it down, do this all body weight. Stay with me because this is it. It's a good burn. It's a hip burn. Let's get it done. Grab that weight. Pulse. 3, 2, 1. Hit. 3, 2. Remember, you can just do power. Drop it down. 3, 2, 1. In the heels, power. 3, 2, burn. Yes, you can. It's a burn. 2, 1. It's a hit. One more right here. 3, 2, 1. I know. And breathe. Shake that out. Watch that. Wait right where it is. Catch your breath if you need a sip of water. Squats are done. Team. At least like that, they are, right? I know. I feel it too. Ha. Quick sip. So that's what we're looking at. Long sets. They won't all burn that much, I promise. But we're getting a burn. We're getting the hit. Heart rate up. Metabolic resistance training. Catch your breath. We're taking it to a row. So here we go. Nice flat back. You're hinging it here. Bring it up to the hips, elbows in. And drop it down. Then we'll take some pulses. What? Some mountain climbers. We'll put them together. Grab those weights, try to go heavy. If you can hinge it here. Core engaged. Three, two, one. Here we go. Up and down. So I'm going to turn mine in just for a little variety in my shoulders and my wrists and my elbows. However, mostly shoulders and elbows, Right? If that doesn't feel good for you, just keep them right in the center. Bring it up. Pull those shoulder blades in. Elbows in. Drop it down. Really being aware of that low back. You need to stagger. Or if you need to. All fours already on the bench. Three, two, one. Here we go. Pulse. You're gonna pulse for three. Let it drop. Pulse. Pulse. Elbows in. Let it drop. Yes. And down. Pulse. Yes. Team. Breathe. Two more. Strong back. Last one. Drop it down right here. Your hands can be here or they can be here. We're just gonna go mountain climber. You can drive it in or you can run it, or you can take it standing. Join me here. Let's get some core. Drive it in. So this is your hit again. Low impact or. Yes. Lower impact. You can take it here or tap it in. You can do it standing. You can do it planking. Whatever you got. Drive those knees in, get that heart rate up.3. Remember, we'll get a quick little breather before we get that last hit. Burn. 8, 7, 6, 5, 4, 3, 2, 1. Stretch it back. Here's what we got, team. Bring it up. You're gonna grab one side. Watch me while you rest. Pulse. 3, 2, 1. Run. 3, 2, 1. Other side. 3, 2, 2, 1. Run or tap it. If you're standing. Just do your pulses. Come up out of it and you can drive the knees up. Let's get it done. Hit burn. Here we go. Pulse it. 3, 2, 1. Run it. 3, 2, 1. Other side. Hips stay square. Core stays engaged. So whatever side you're rowing with, try to start that side with your climber so we mix it up. Otherwise we're not going to worry about it. Breathe. You're getting it in. Three, two, one. Keep it going. Three, two, one. Three, two, one. 3, 2, 1. Yes, you can keep that core engaged. Keep that strong back working hard. Run it, run it, run it. Last one. Three, two, one. Right, we got a lot of leg burn on that first one. A lot of back and core burn on that one. Catch your breath, team. I know, I know, right? Yeah. This is it. Okay, team, let's get it done. We're gonna take it with a regular lunge. Yes. It's gonna burn, but you're strong. You can do this. Watch me. Without weights first. Lunge it back. Then we're gonna give it a little crossover. Pulse, pulse, pulse, pulse, pulse. Then we're gonna drop it down. We're gonna drive it up, drive it up. Just like that. Then we're gonna pulse it, drive it up, Pulse it, drive it up. We'll get a little breather before that. These will go a little bit quicker because we got to get right side and left side. So make them count. I promise we don't have very many. Get low in that glute into that heel. Weights here. Stepping back into that reverse. Let's get it done. Core zipped, shoulders back. Ready? Lunge it. Regular lunge. Drop the knee, bring it up. Remember, longer muscle endurance sets, but each little part that we do, all four parts are short, so tell your brain. Short intervals, right? Down and up. Let's go two more just like this. If at any point you want to do this body weight, that works too. Hold it here. We're gonna cross it over, pulse it back, cross it over, pulse it back. If you want to drop your chest little bit more into that knee, you'll get more. More glute. We got four and up. Three, two, and one. I want you to set your weights out of the way. Give yourself some space. We're gonna runner's lunge. Jump it up. Up to you how low you want to get. And if you don't want to jump, just power that knee up. Here we go. Down. Same leg up. Drive it up. Yes. You can get low drive even if you're just here. That works too. Or power. Or here. Here we go. Up. 3, 2, 1. Ha. Breathe for a second. Hip burn is coming, but you can do it. All right, team, let's grab those weights. You're gonna cross over for three. Drop them down. Drive it up for one. If you feel like the weights aren't gonna get in your way with that jump, please don't use weights. Just keep it where you are. You got those weights? Let's take them here. Cross it over for three. Three, two. Get low. One. Drop them down. Three, two, one. If you can pick them up, cross, cross. And here, drop them down. Yes, you can. Three, two. I know. One, two more. Almost done. Three. Into that heel. Two, one. Here you go. Psych yourself up. Three, two. If you need to modify right here with me. That works too. Last one. Three. You can do it with no weight. Two, one. Drop them down. Three, two, one. Breathe. All right, team. What if I said that we're gonna give ourselves a second before we get that other leg and get a little bit of core? How about it? Take it down to a seated position. Let your knees drop to the side. So remember that leg that was burning? Mine is the right leg forward. Make a note in your brain so you don't forget. Right leg forward. We'll turn it to left leg forward. All right, so we're here. We're gonna open it up here and reach. I want you to think mobility and core. If that's not right for you, I want you to just focus on the shoulder mobility. We're gonna go down a little further each time as we go, so our burn and our hit is gonna come from intensity, not speed. Here we go. Open it Up. Reach it up. So think of your crossing here. Pull that core in. Take it here. And up. Big arm swoop. Yes. Breathe. I know you feel that quad, so if you can. Team, we're gonna go elbow. Take it down. Elbow. No weights. Just here and breathe. If that's not right for you, you just keep with that mobility. Stay up nice and tall. 2. Watch me here. This is a fun one. We're gonna go elbow, elbow. Up, up. Here we go. This is your hit. Just think of it. This is your last one. Elbow, elbow. Use your core, not pushing off the elbows. Four more. Four. Deep core. Three. Yes. Two. Last one. Yes. Stretch it out. Boom. Breathe. All right, team, I know your brain is already anticipating what's coming. Other leg with that lunge. So remember, they're quick. We got reverse lunge. We got crossover, right? We got lunge jump. Then when we get to that hip burn, here's what we're gonna do. Team, we're gonna cross over for three, and forget about the lunge. Just get the jump. All right? I'm giving you permission. Unless you want to. You don't have to get super low in that lunge on the jump. I know how it feels. I just did it. Here we go. Bring them up. Starting with that reverse lunge in three, two. Shoulders back. Core engaged. Here we go. Take it down and up. Slow and controlled. You got this. Breathe. Hand up and up. Yes, team. Ah. 3. Really think about that front leg. 2. Last one. All right, let's cross it over. I know we feel like not getting as low, but Here we go. 3. Cross it over and back. Stay low. Remember, you can always drop those weights. Take the chin, your chest towards that knee. You get a little more of that glute, right? Three, two, one. Yes. Set those weights down. Give yourself some space. Hit, jump. Get low on this one if you can. Take it down and up. Take it down, hand up. Power. You can go low impact and low. Low impact and high. Low and high impact or high impact and high. Four. Three, two, one. Catch your breath. This is it, team. All right. I know lots of legs, but you can do it. We're crossing over. 3, 2, 1. Drive that knee up and jump. 3, 2, 1. Don't worry about getting low on the lunge in the jump. Can we do it? Yes, we can. Yes, you can bend your knees to grab those weights. Not from your back. Let's get it done. Here we go. Pulse it. Three, two. We only have four. Drop them down. Here we go. Drive it. Three. Watch those weights. Two, one. Get Low. Remember, if the weights are going to get in the way of your jump, please don't use them. Get them out of the way. 1. Drive it up right here. You don't have to get low. Keep it high. Keep it high, but power up. Two more. Here we go. Three, two. No, weights works, too. Breathe. Can you see how as I get tired, I want to run in the back? Bring that chest up. Last one. Three. Stay with me. Two, one. Take it here. Three, two, one. Grab some water, team. We're gonna go to the mat for a minute. I know. I feel it too. If you are newer to exercise, do not get discouraged. This is hard for everybody. Do you hear it in my voice? My legs are on fire. Know that this is part of the process. You do the workout in a way that's good for you. Slow it down. Take the weights out. Drop out early if you need to. That is okay. Just stay here with me and move in ways that are good for you. You are successful just by being here today. So remember what I always say. It's hard, but you're working hard. All right, team, Breathe. Let's take it down. Right here. We're going into a chest press. We'll add a little core again. That's how we're going to add that intensity and that hit. So heavy weights. If you're. If you got them. We're gonna turn them in at the top, turn them back down. We're gonna start with back to basics. Then we will add on some core for our hit. Then we'll have some pulses. Then we'll put them together. So feet down to start, unless you want to have them in tabletop. Up to you, but let's press it right here. Press it in, take it out. Right here. And up. Yes. Breathe. Take it up. Strong and controlled. Core is engaged. Breathe. Last one. I want you to hold it at that halfway pulse. At the halfway point, keep the core engaged. If you can, go ahead and bring the feet up to tabletop for 8, 7, 6, 5, 4, 3. Take them all the way up. Right here. Little heel taps. Bring them in. Little heel taps. Try to keep the weights right above your chest. If that's good for you. Yes, Breathe. Now we're gonna keep those elbows in and bring them down right here. Watch me. 3, 2, 2, 1. All the way up. Tap for two. Here we go. Pulse. 3, 2. Really close to the front of your body. Tap. If the tap is not good for you, you just do a bridge or just do the upper. Tap and tap. Keep it going. Pulse Pulse, pulse. Tap and tap. You got it. Pulse, pulse, pulse and tap. One more. Elbows in. Tap and tap. Yes, team, drop those weights to the side. Let your knees drop, upper body drop, big stretch. So right after that, those big lower body burns, we got upper and core, lower body burn, upper body and core. Let's take it up again, a little lower body. We're in the home stretch, team. Let's get it done. All right, so here's what we got. We're gonna take it breathe with a deadlift. So your deadlift here, shoulders back. Try to go heavy if you can. Don't worry, we're not going to pulse this deadlift, but here's what we got. Deadlift, regular, back to basics. Then we're gonna take it. Set those weights down in a kickstand, then switch it, try to get them all the way down. That's going to be our burn. Then we're gonna get set up for a swing, and that is gonna be our hit. All right? That's all we're gonna do. We're not gonna put them together for a hit burn. You don't really pulse on a deadlift. You kind of can, but I'm not a fan. All right, so back to basics. Deadlift grabbed. Grab those weights right here. Bring them up. Feet slightly wider than hip distance. Shoulders packed. Here we go. Lower it down. Keep the weights close to your body. Bring it up and squeeze. Nice flat back. From the top of my head all the way down to the base of my tailbone. I'm not arching, especially in that low back. Do what you need to do to check on that. If you're looking at the tops of your legs, you may be arching right. If you feel. If you're seeing in the floor too much, look out in front of you. Down, squeeze it up. Down, squeeze it up. Two more. Breathe. Yes. All right, so stagger it. Kickstand. I want you to watch me one time. Kickstand. You're gonna set them all the way down. Pick them up, Switch your legs, kickstand all the way down. Bring them up. So it's kind of like a cross between a kickstand deadlift and kickstand lunge because you're going to get lower. That's not right for you. I just want you to go about halfway and switch it in. Three, two, burn. Here we go. Kickstand down. Drive up through the heel. That's what you're thinking about, right? If you can get those weights as low as you can for you. If that's not the Floor. I'd rather you be here and drive it up than here. Watch me. Round in your back to get them. The goal is good form. So if that's not to the floor, you go to wherever you can keep that good form. Right. Take it down. Bring it up. Back of the legs. Right. And up. Harder than it looks. Four more. Four. And up. Three. Up. Two. One more. There's your burn. Yes, team. All right, so you can keep two dumbbells for that skier swing. Really overloading the back of the leg. So give yourself a second ski or swing or one in the center, but let's get that hit. I'm gonna go one heavy in the center. It's up to you. You can also switch to a kettlebell if you got it it. But let's keep it going. Hinge it here. Prep it. 3, 2, 1, power. Here's your hit. You got it, team. Zip up that core. Two dumbbells are one. Remember that? Feels weird. Or too light. Take it to the skier right here. Down, Breathe. Drive those hips back. It's not a squat. We got four. Three, two, one. And relax. I know. I feel it, too. We're so close. All right, we're going to a bicep curl with a press. All right, team, there's a few parts to this, but let's get it done. Right through here. Okay, so we got it here. We're gonna take it to a regular curl to press. You know it. We're gonna pulse with our curl. We're gonna take it to a squat and a press for that hit. Then we're going pulse, curl, squat and press. It's gonna go quick. Let's get it done. Here we go. So let's go. Hammer, curl, press. Down and down. Right here. Curl, press. Down and down. Yes, you can. Four more right here. Four. And breathe. Three, two. Last one. Pulse the biceps. Right here. Pulse. Yes. You can keep them going. We're not going very many, but right in the center. Breathe. 4, 8, 7. Relax those shoulders. 4, 3. Rack them right here. Here's your hit. Squat and press. Let's take those toes out because we did that regular squat before. Down and up. You can switch it to one. That's what I'm doing. I know. I'm feeling it, too. Breathe. Heart rate's getting up. Stay with me. 4, 3, 2, 1. Catch your breath. That was your hit. Pulses were your burn. Let's put them together. Watch me. We're going. Three, two. Curl it up. Squat and press. Take it down. If on that third curl. Go. You Want to take it to a clean? If you're comfortable with that, go for it. Otherwise, just your pulse. Here we go. Three, two, curl it up. Rack them. Squat, hand press. Three, two, curl it up. Squat and press. You got it. Three, two, curler, cling, Squats and press. Yes, team. Two more right here. Yes. Last one. Burn. I know. Shake it out. How do you feel? I'm really feeling this one today, guys. I don't know because I'm tired or I don't know if it's hard, but either way, it's hard because I'm working hard, right? It is hard because I'm working hard. I'm gonna remind myself of that. So if you're feeling that, that's where you are. All right, team, I think that's our circuits, but I think we got just enough time for a bonus move. Why not? All right, take it down with me. No weights, just body weight. Let's take it here. We're gonna take it all the way down if you can. If you need to stay on all fours, you're gonna do your pulses here. If you're able, we're gonna pulse up for triceps. So elbows in. Really tight pulse. Three, two, one. All the way up. You're going, three, two, pop it up. All the way back. Slowly down so you're pulsing triceps. If you can pop up, jack for two. On your third plank, jack into a pop up and back. One minute. Minute, team. Let's do it. If you're modifying, stay on your knees and just take it back. Take it back. Here we go. Last minute, right here. Three, two. Pulse those triceps all the way up. Three, two, pop up. Right here. Slowly down once you're at the bottom. Three, two. Elbows in. All the way up. Three, two, pop up. Remember, you don't have to have to jump it either. You can walk it back and slowly down. Elbows in. Three, two, one. Take it up. You can tap it, tap it, walk it and walk it. Keep it going. We're over halfway there. Elbows in to really get those tries. 3, 2. Almost there. Slowly. 3, 2, 1. And up. 3, 2, 1. Can you get one more? I think you can. Triceps. 3, 2. So burn on those tries. Hit it with your core and your lower. You're done. Have a seat, team. You did it. I know. Stretch it out right here. I just made it in our time frame, so we're gonna keep this cool down pretty short, so please make sure that you get a little more stretching on your own. Let's stretch it over right through here. I just want to get you in and out, but please know how important it is to let yourself cool down. Make sure you hydrate and give yourself a second to calm that brain, calm your body and get that nice good stretch. Ah, knees out. Try to take it with a flat back first and really feel that stretch in your low back. And then once you're there, allow yourself to round. Make sure that you Leave me a comment, let me know how you felt about this video. If you can take it in that 9090 right through here, little hip stretch, you can even turn into that pigeon if that's good for you. I would love to know your thoughts on this. I thought it was really hard, harder than I thought it was going was gonna be when I programmed it. But I hope you felt like it went fast and I hope you're feeling really strong and good, tired and proud of yourself after this. Please tell me that's the case and even if it's not, please tell me. I'm always trying to make these working at workouts challenging enough, but also accessible. That's why I'm going to keep reminding you cat cow that it doesn't matter what it looks like. It doesn't really even matter what it feels feels like as long as it doesn't feel bad or the bad kind of pain or uncomfortable. I want you to feel like it's challenging in a way that's doable and accessible for you. Slowly roll that up right here. So let me know. Leave me a comment. Check out the links in the description. We'd love to have you join us in the athletic club now on the BodyFit by Amy app. The app is free to download so anybody can join. Check that out. And again, don't forget to subscribe to my YouTube channel so we can spread the body fit love, get more people moving and showing up together. Thank you so so much for being here with me today and working so hard. Let's get one big deep breath in and out. You did it. That was your dumbbell hit. Burn workout. Great job everybody. Ra.