32 Minute Dumbbell Ladder Total Body Core Workout II ABSOLUTION Day #3

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell ladder total body core workout. This is day three of your absolution challenge. But this is a workout that you can do at any time. We're gonna work your entire body using your dumbbells with a special focus on core. And I'm going to give you lots of different options to work to your fitness level. We'll be working in a ladder format, so we're going up in reps, up the ladder, then back down. Are you ready? Let's do it. Go ahead and start moving your body with just a little march. You can jog it, you can march it, whatever you need to do to get the blood flowing. Let's get some rolls of those shoulders. We're gonna keep the warm up pretty short today. Our main goal with our warm up is to raise that body temperature to get the energy going, get the blood flowing, get those muscles warmed up and ready to go and have a little rehearsal, a little movement, prep for what we're going to be doing in the workout. If you can take it a little bit bigger to the back, all on one side, you can keep marching and to the front and same thing, other side, right through here. So we are going to be working with our dumbbells today. Everything will be a compound move. Let's take it right here. Open up nice and wide. So there are going to be a few things that I'm going to have a shorter range of motion or that I'm going to go much lighter on weights. I'm still recover from some skin surgery on my back. Don't worry guys, I'm okay. But I do still have to be a little bit careful with weights. So if you see me going lighter, I will cue you to go heavier. Or if you see me not going as far back, like right here, I really want you to really reach back there, but I'm being extra careful. Let's take it right through here. Just shift your weight side to side. So we got compound movements today. So one and then the other. For example, our first move is a lunge and a chop and we will start with a 30 second interval of that compound move. Go ahead and walk those feet in. Let's go flat back down and round it up again. I'm keeping it kind of small, but you work within your own mobility. Warming up through the spine. Let's go one more. Hold it here. Roll those shoulders. So we'll go 30 seconds putting it together and then we will take it in A ladder format. Walk those feet in, round it up. Right here we got a squat roll the hip. Ladder format means we go 1 and 1, then 2 and 2, 3 and 3, all the way up to 4 and then back down. So one lunge, one chop, two lunges, two chops and so forth. I think you're gonna like it. It tends to go by quick, but you're tired at the end. Let's take it for a little hinge right here. Take it down again. Really open up the chest and shoulders. Hinge is driving those hips to the back. Yes, you can. One more right here. Take those hands either down on top of the legs or to the ground. Little petal of the feet. And then let's walk it back to that high plank. If that is not right for you, drop to the knees or stay up top. But if you can little core warm up forward and back. Our core is going to be working hard the entire time. And if you're able to, I'm gonna go on the knee, but open up to one side or right through here, either one core is engaged. Knees or toes. And here, let's take one foot up. Get that nice, good wide stretch. You can drop that knee if you want to. You can reach up if you want to. A few little active dynamic movements through here, and then switch your side again from the knees or from the toes. Reach it up here to here. So it's gonna make sense as we go. Everything will start with that 30 seconds, and then we'll take it to a ladder. Walk those feet in slowly. Round it up. Tap and reach across. All right, so we're starting with that lunge and that chop. We're gonna kick it up a notch with a forward lunge. We don't do it as often. Let's reach over again. I'm keeping it small, but you get that stretch. But when we get it done, that forward lunge can be super challenging. You can go two dumbbells. You can go one dumbbell. No, we can go one dumbbell because we're doing the chop. All right, so I'm gonna show you it in just a second. We'll get 30 seconds. Stepping forward with the right, chopping down, left up, right, and little stretch right through here. Then we'll get our ladder. Then we'll do the same thing. Other side. So this first round is gonna feel longer than the others because we got right and left, but you're gonna have a good time doing it. All right, so I am gonna go with just 110 pound, and I'm gonna keep my range of motion on the chop from my hip to my shoulder. Certainly, if you want, you can take it here to here. Here's what it looks like. We're going to hold it at our chest, step forward, right down by the left hip. Chop up, down, back to center, push out of it. Then when we get to that ladder, we'll do two forward lunges and two chops. Now, I prefer that you do the chop from that low position, but if that doesn't feel right for your back or for your balance, step back and do the chop at that standing position. All right, start with 30 seconds. Stepping forward. Right in. Three, two, one. Lunge down, chop. Back to center and up. So here again, I'm gonna keep it close, balance and up. But if it's right for you, you can go here. It's really gonna play with your balance. So again, another option is to finish the lunge and do the chop from the top. Same thing when we do that ladder up to you. And here. One more breathe. And now that you've got a feel for it, you decide. Are you going to do the chop in the lunge? Are you going to do the chop up top? We got 1 and 1, 2 and 2. All the way up to 4, then back down. Zip up that core. Shoulders back. Your ladder starts now. Lunge one, Chop one. Bring it back up. Lunge for two. So finish it. Step forward and back. Forward and hold. Shop for two Again, I'm keeping it small. And take it back. Lunge for three. Remember, you can do that chop at the top. You can keep that lunge stationary if you need to. If you want to do the top here, you got three, two, one. I'm gonna show you with no weight. Let's go. Four, three. You don't have to be at the same pace as me. You do. You be where you are today. Four chops. Four. If you want to go wider. Three, two, one. Let's take it back down to that. Three. Here we go. Step three. Drive out of it. Two, your own pace. One. And hold. Three. Four. Two, one. Bring it up. We got two. Two. Get low. Push out of that front heel. Two. Right here. Two and one. One more. One, one, and back. Shake it out. Give your hands a little bit of a break from holding that weight, because we're gonna get on the other side now. You know what you're looking at. We're going on the other side. Forward, lunge, and chop if you can, or if you need to keep it stationary. Lunge. That works. Too. Chop at the bottom, chop at the top. Doesn't matter, but we're gonna get it done, so catch your breath. Starting with that. 30 seconds, quick breather. And then we go up our ladder and down. You can probably go a little heavier than me again. I'm keeping it light because of my cor. Back. Stepping forward, chopping. Here we go. 30 seconds, low chop. Back up, Press it out. Don't rush it. We're not chopping on the way down or the way up. You gotta finish the chop and finish. Get low in that lunge. Chop, breathe. And up. Yes, you can. Remember, stay low in the lunge. If you need to do that, chop up top. That works too. Breathe. All right, shake it out. Let's get ready. One and one. Up to four, then back down. Let's keep that heart pumping. You got this in 3, 2. Forward lunge, down, chop. Step up out of it for two. Forward lunge, take it back. And two, chop for two. Stay low. Remember, I'm going smaller. Range of motion. Here we go. Three, push out. Two. Hold it here so you can feel why, this is total body. Core, right? Total body working here, here, but core working the entire time. We're up to 4, 4, 3, 2. At your own pace. Remember, if you want to do it up top or bottom. Four. Three, two. Yes. Back down to three. Here we go. Three, two. Take your time. One. Again. If you feel like stationary is better for you to have that good form, keep it here for two. Two. You can stay stationary. Chop. Two and one. Whoo. Last one. One and up. All right, team, set that weight down again. If you just want to get a few little. I'm not going to reach super far, but you can open up that chest. Those arms are working hard. Little hamstrings. Shake them out. Let's grab a sip of water. Yes, team. That is what it looks like again. That felt long because we had right side, left side. We only have one more. That's right and left. Everything else is just 30 seconds, then ladder, and that is it. So it's gonna go fast. Upper body and core have a medium to lighter weight. I'm gonna go with my fives. I would normally do tens because we got a bicep curl. So we're going bicep curl and knees for our 32nd interval. You can keep them moving through here or you can go curl. Knee, knee. I'll give you both options. When we put them together, we'll curl, hold halfway, then do our knees. Right side, left side is one. All right, we got 30 seconds together. Zip up that core. Shoulders back. Here we go. So you can either be right here. A little bit of balance. So the march. Remember, you're going to push into the foot on the ground, or you can curl knee and knee right here. Curl, knee and knee. So you're not shifting side to side. Really think using that core curl. We're here. Sorry. Up. Last one. And breathe. All right, so this is what it looks like. Let me give you a reminder. Hopefully, you're going heavier than me. Let's go. Hammer, curl this time, curl halfway down. Knee one, Knee one. Then we got two. Halfway down, one and two. So right side, left side counts as one. All right, let's go with that ladder. Let's get it done. In 3, 2, 1, 1. Curl, halfway, knee, right knee, left two. Curls at your own pace. Because again, you're probably going heavier than me if you can keep them out like this. Yes. Down. 3, 2, 1. Halfway. 3, 2. Grounded in that march. 1. Yes. Up to 4. I'm glad I didn't do those tens. 3, 2, 1. Halfway. If this just feels like too much for you, do your knees from here with those weights down. Yes. Drive the knee to your chest core. Engage. Back down to three. 3. You can switch to regular curl if you want. And you can hold them at that halfway point or down by your sides. Two, one. Yes. For two, two, one. Halfway, or all the way. Two, one. Yes. Burn. Last one. Halfway and done. Set those down carefully. Now really push those thumbs to the back. Little taps, little taps. All right, stretch again. I'm not going that far, but tap, tap. All right, team, so moving on now, we got this core and our upper, but we're gonna sneak that lower end. All right, these two are a little bit different. Heavier weights, if you can, because you got a row. All right, I'm going tens. I would usually go 15s. I might even go lighter in that hinge position. Your top part, your 30 second interval is going to be row, knee, row, and knee. So you're staying low. This leg is getting some work. And pull it in. Row and knee. Then when we go to our our, you can keep it there for your ladder, or we're gonna go row, knee, two rows, two knees across. All right, so up for the 30 seconds, down one side for your ladder. All right, it's gonna make sense since we get there, let's get it done. We won't have much rest in of in between these. So staggered stance, nice flat back core. Engage. 30 seconds. Row and knee. Here we go. Row and knee. Drive it in row so you stay in that hinge. Pull the elbows up, squeeze in the shoulder blades. I'm going a little smaller range of motion. I would bring my elbows up a little bit more and I would let them drop a little bit more. But again, I keep it a small. Try to go two dumbbells for the top point. Then when we do our ladder, we're just going one. So we get legs, arms, and core right here. Good. So you can keep it just right there. Set that weight down. Little stretch if you're keeping it here. One row here. 2, 2, 2, 2. If you're taking it down, you're gonna go opposite hand row, opposite knee comes across. So join me here. You can also be here on the knees. If you can be here, we got our ladder. Here we go. So one row left, one knee cross right two rows left, two knee crosses right. Take your time. Three, two, one. If you're up top still, get that core engaged. Now you got four right here. Four, three. Keep that core working. I know you got four. Three, two. Let's take it back down. Let's get it done for three. If you need to drop that knee, you can. Three, two, one. But if you can't stay up. Three. Cross it. Slow and controlled. Two, one for two. Don't worry, I'm being careful. It's really. Huh? Yes. Did I mess it up? One more breathe and relax. Stretch it back. I think I did. I think I did. Two versions of the two. All right, shake it out, team. Give your hands a break when we go to this side. If you want a little challenge, you can go sideways. Supinated grip. It's not a curl like we just did. It's still a row. You're gonna bring it in here. Knee, row knee. Stay low and hinge for the first round. 30 seconds, then we go right row, left knee across. All right, join me here. Palms forward if you can. Supinated grip. We got a 30 second interval. Shoulders back, feet hip distance apart. So train tracks take it here. 3, 2, 1. We got row knee. This is just your singles, right? So take your time. Elbows up, knee in. Elbows up, knee in. Yes, you can. And up. Yes. And up. Core engaged. Squeezing those shoulder blades again. I'm getting a little smaller range of motion. I want you to bring those in those elbows up a little higher. Then get that stretch on the way down. 3, 2, 1. And here, you can keep it just right there. And I should tell you too, if the knee doesn't feel right for you, just do the row in that stance, if you can. In the plank with me. Remember, you always have the option to drop that knee. We got right row, left knee across. Tilt that pelvis in. Core engagement. Bringing it up. Going with our ladder. Let's get it done. Three, two, one. One row, knee across, two rows. So at your own pace up to four, then back down. If you just want to go with me, go with me. We got three hips, stay center. We got three stay lifted. You got this. 4, 3, 2, 1. Here we go. 4, 3, 2, one. If you need to drop that knee, go for it. 3, 2, 1. Going back down our ladder. 3. What side do you feel more? Right. That knee coming across or that foot on the ground? We got two. Yes, yes. We got one and one and breathe. Oh, man, you guys. Quick sip of water. I don't know what I feel more. I think it's that core, but also that back, but leaning into it. We felt that leg too. Right again. That's why it's called total body core. Making our way through this workout. Couple more quick circuits. All right, team, so you can go a little heavier. I'm gonna go light on this, but we're gonna do our skier swing. Watch me here. It's gonna be too light for me to swing, but I'm playing it safe. But you're here. That skier swing looks like this up curl, or clean. Rather, swing to here. Press it up when we get to our 2. 2, 2, 2. But on the first round, for our 30 seconds, swing and press. Swing and press. If the swing isn't right for you, you're just gonna go deadlift, curl, press. That works too. Again, I'm going lighter. You can probably go a little heavier if you want to sneak in a squat. I'll show you how to do that right after you rack those weights at the top. All right, let's get it done for 30 seconds. Wrap that core. So hinge, it's either a swing up to racked and then press or a deadlift curl and press. Let's do it. Here we go. Hinge, swing, racket, press right here. Press strong so you're locking out at the top when you rack those weights. Remember, you can also be here, here, here. Totally up to you. If you want more steady, less power. Or take it here. Swing, rack, press one more. Yes, team. All right, I'm gonna set my weights down for a second. You breathe for a second as we go to this ladder. If you want to add a little squat, squat for a little extra bang. We go swing Rack, squat, press. Then we would go two swings. Racket one, squat, two presses. All right? You don't have to double up on the squat. We'll just keep it one. All right. Totally optional. You do what's best for you. If you're better with the deadlift, curl and press. Go there, up the ladder, down the ladder. Let's do it. Hinge it. Three, two, one. Prep it. One swing, rack, one press, two swings. Right here. I'm gonna add racket. I'm gonna squat. Two presses, two presses right here. We got three. Lock out at the top and then rack them. Squat if you want. Three, two, one. We got four right here. Hinge four. The deadlift is better for you. Keep it there. On that fourth one, lock it out. Rack, squat, four, Three, two. My body wants to go heavier, but I know I gotta be careful. Here we go. Back down. Three, two, one. Rack and squat. Three, two, one. We got two, swing, two, one. Rock and squat. Two, one. Feels like a bonus move, right? Then we got one rock and squat and one team. All right, catch your breath after that. Shake it out. Water if you need it. We are taking it down to the mat. All right, so we got legs, we got that hinge, we got that squat. We gotta press again. Totally. Total body core. Let's take it down. We're going to do a close grip press into triceps. We're going to add a little leg lower. I'm going to give you lots of options. Again, go heavy to medium. I would normally probably go tens on this because of the triceps, but I'm gonna go with my fives. All right, team, so we're here. Slowly bring it down. Watch me here. We're gonna go chest press up. Turn them in. Triceps. We're gonna lower the legs on either or both. All right, so I'm gonna push out, tap down. If that feels like too much for you, you can just keep it in tabletop. If you need to modify, come up into the bridge. I really can't do the bridge right now, but we're gonna keep it there. All right, so start with the press and the tries, then add the core either way, tabletop, bridge or lower those legs. We got 30 seconds. Then we'll take it with a ladder in three. I gotta see it. Two, one. Here we go. Press tries. This is just your 30 second interval. Slow and controlled tournament at the top. If you want the core on just one, just lower on the press. Keep it controlled on the tries. If you don't feel comfortable bringing Those triceps over your head. Just take it. Close grip, pressure, press. You're still gonna get it. Right? Down, up and burn. Yes. Boom. One more and relax. All right, team, so getting into that ladder. So we're going up. That's one. We're going up. Two presses, two triceps, and then two leg lowers. So I want you now to separate them out and think of them as different. Okay? Two presses, two tries, two leg lowers, and then three, and then four. Let's get it done. If that's not right for you, you can do little toe taps. You can. You can do tabletop or you can do bridge, but here we go. Press up for one, tricep for one. Lower the legs for one. Take it down, press up for two. Triceps for two. I know. Lower the legs. Remember, you can just do little taps. Here we go. Three, two, one. One. Triceps, three. Remember, you can go close grip. Press two. One tap or lower three. Keeping it controlled. Keep that core pulled in. We got four. Three heavy arms, heavy core, but you got this. Four. If it starts to feel like too much on the triceps again. Go. Close grip. Go, 4. Yes, team. 3. You can make it small, remember, I'd rather you have that core control than be arching your back. Here we go. Three, two. Close grip or tries. Three, two, One, Three. Oh. Two. Controlled. I know. So close. Two presses, two tries. However you're getting them. This one feels long. I'd almost rather be doing lunges. One more. Here we go. Press up and tries. Lower those legs. Oh, I know. Up onto your feet. All right, so we had a whole lot of core on that. Ha. Let's bring it up. Catch your breath, team. All right, we are gonna take it into one dumbbell. We got our side plank, our side plank. Walk back, lateral and lateral. Walk it in, bring it up. One, two. You're gonna walk it back. One. One, two, two. If going down to the plank is not right for you, you do the side lunge. Sorry, did I call it? Side plank. And then you can tap it up. Right? But if you can, we're gonna stay low. One and one. One and one for our 30 seconds. Then we're finishing it out. We are so close. Team, this is your last round. 30 seconds. Watch me. One time. Side hand off. Side pop it back there. Out, out. Pop it back in. All the way up. Join me. Side pop it back there. Out, out and in. All the way up. So you're handing it off. Sorry. Pop it back there. Tap out, tap out. Bring it in, then come up out of the deadlift. Right cross, cross. Pop it back right here. Tap, tap, pop it in and up. Relax. All right, team. So you can probably go pretty heavy again. I'm keeping it kind of light. We're gonna go 1 and 1, 1 and 1. Then we go 1, 2, and then tap it out. 1, 2. If you're keeping up top, then tap, tap right through here. Let's finish it out. Lower body core. We're getting it done. Ladder. Last time, one heavy dumbbell in the center. Here we go. Hand it off. One and one. Pop it back. One and one. Pop it in strong up. One. One, two, two. You're staying low. Pop it back. One. One, two, two. At your own pace. Here we go. One, two. Get low. Three. You don't have to hand off the weight. You can keep it in the center if you want. 1, 2, 3. And here. Yes. 4, 3. If you want to, just keep it here in the center. Two. Or you can hand it off. One. Pop it back at your own pace. Three, two, one. Boom. Back down to three. Three. So close. Three. Get low. Two, one. Drop it back. Remember, you can be up top. Three, two. Keep that core working. And here. Here we go. Two, one. Pop it back. Two, one. Last one. Leg burner. One. Pop it back. One. And breathe. Boom. Ha. Yes, you can, and yes, you did. Heart rates up. Tap it out right here. Yes. Team, I am so proud of you. I hope you're feeling good. I hope you could feel that. Thought we'd end with a little leg burn and core, because right before that, we had those chest press and triceps, arm burn and core. I was feeling it and I was going light, guys, so hopefully you were feeling it. Little hamstrings stretch out those quads. You can bring some arms over with it. Again, I'm keeping it small, but you get that stretch and then take it right here. How do you feel? I want to know in the comments. Let me know. Would love to hear from you. Take those legs out. Oh, burn. Roll those shoulders forward. Let me know. How did you feel again? Usually the ladder goes by quickly, but sometimes it doesn't, right? So I think when I first did ladder workouts, I put the 32nd interval at the end, and it was too much. We had to get it out there first. Out of the way. A little hamstring stretch. If you can circle you your arm. I'm gonna keep it small, but you go big. Remember to get more stretching, and remember, it's less about having a ton of stretching after a workout, even though that's when it feels really good. But it's more about getting that mobility and flexibility work throughout your days, throughout your week. Right? We want flexibility for the long term, not just at the end of the workout. Circle that arm. So leave me a comment, Leave me a like, let me know how you feel. And of course, don't forget to subscribe to my YouTube channel. If you can take your hand back looking over the shoulder, I'm going to keep it small. Bring this foot up if you can. If you can't, just tilt it forward. Press your foot down into your hands while you're pulling up. You'll get a little bit of stretch around that kneecap. And of course, check out all the links in the description below. Join us in the BodyFit Athletic Club. Get that extra support. Support. That's our private community on the Body Fit by Amy app. You get live streams, you get Weekly Q&As, all with me and Vivian, our Body Fit dietitian. You get recipes, you get the Method nutrition plan and so much more. That's that group support. If you're looking for one on one coaching, check out Bodyfit Elite. And of course check out everything on bodyfitbyamy.com and follow me at Body Fit by Amy. Thank you so much so much for being here with me today. I hope you're feeling good. I hope you're feeling strong because you are. Let's get one big deep breath in and out. That was your dumbbell ladder. Total Body Core workout. Great job everybody.