32 Minute Dumbbell Pyramid Workout II FRESH Day #6

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell pyramid workout. This is day six of your fresh challenge. This is also a great standalone full body workout that you can do at any time. And I'm going to give you lots of different options to work to your fitness level. We'll be working in a pyramid format. Going up in time, back down in time, using our dumbbells to work the entire body. Are you ready? Let's do it foreign. Let's start just by getting our bodies moving. So go ahead and march, jog, whatever feels good for you to get your heart pumping, to get everything working and ready to go. You can march it here. Roll through those shoulders, start them small, and then take them a little bigger and then even bigger. Really try to reach behind you. And then let's do the opposite. Bring them forward, start them small, make them a little bigger, and then bigger right through here. We're gonna take a little I. Why? And then if you can T, watch me right here, just straight up shoulder mobility. Y and T. If you want to add a little hinge to it, take it up. Y hinge. No IY and T, keep it going. Let's get two more. Really stretch mobility through that upper body, but also a little hinge more right here. All right. This is where we feel we're really. We're really tight, right? And T right through here. Just get a little side to side, opening up the hips. So this is a dumbbell pyramid workout. Now, I have lots of other pyramid workouts on this channel, and there are different types of pyramid. What we are doing today. Let's open up those arms through here and add a little step side lunge to it. Is we are starting with a 22nd exercise, then a 32nd, then a 40, then a 50, then we go back down. Same exercises, same length of time, right? So whatever your 30 second exercise is in that pyramid, you'll do it again when you get back down for 30 seconds. We're gonna keep our rest periods pretty short. We got 10 seconds on your first two. Let's squat it down, roll through the hip, and then we got 20 seconds when we get to those 40 and 52nd round. So hang with me. I know it's a lot to think about, but don't worry, you don't have to think. I am here to think for you. And of course, as always, I'm gonna give you options to work to your level. Be where you are today, is what I always say. I want you to be challenged but in a way that's good for you. It's your workout. You do you. Let's hinge it forward, right through here. Bring it up, stretch it back. You can keep it right through there. Or if you're. Let's inchworm it out. Watch me right here. I want you to walk out with your arms, and then I want you to walk up with your feet, walk back with your feet, with your core, walk back with your arms. If that's not right for you, you can just inchworm out, inchworm back. But if you can walk out with the arms, use your core, walk up with the feet, walk back with the feet, walk back with the arms. Let's get one more more right through here. We're gonna hold this one out into that high plank. If that's not right for you, take it out to the knees. Here we go. Big step here. Big stretch up. Back to center. Drop it down. So if you're on your knees, you can just keep that knee down still get that stretch, or you can just take it back to child's pose. Up to you. Let's get one more reach. Yes. Other side reach. And then step them both in. Bring it all the way up. Let's tap and reach across right here. Tap, reach. Okay, team, so we are getting it done pyramid style. We have three quick pyramids. Your last one's even a little bit shorter. Reach over your head. So continuing that dynamic warm up, getting your heart rate up. All right, so we're going up. 20 seconds. 30 seconds. 40 seconds. 50 seconds. Back down. 50, 40. 30, 20, 20. What's fun about it. It does go pretty quickly, and that top one is your longest one. That one will be a little bit of a burner on everything that we do, but you got it. So I want you to hang with me, and we'll get it done. All right, Take it right through here. A little cross. All right, team, so you keep moving right through here. Little stretches. Watch me. For your first two moves, I would love for you to have a heavy and a medium set of dumbbells close by. This first round, we' working with one dumbbell. All right, team, so we're taking it with a squat. Watch me here. 20 seconds, you're gonna have that dumbbell on one shoulder. Squat it down. As you come up, press out in front of your body. Other shoulder. Squat it down. Other shoulder. If you feel like that's too close to your face, you want to keep it here just side to side, or just squat and press. But if you can, we're taking it over. Then we're going to take right foot forward, left foot back. We're going to do a split chop. You can drop it in the lunge, or you can stay here. All right, Then we'll go from there. Let's start heavy if you can. Three, two. 20 seconds, squat. Oh, what am I doing? Take it over. This one's quick. Take it over. So big, compound movement. That's only 20 seconds to really get your heart rate up. That's what we got on this very first one. Your 22nd on each move is going to be high heart rate. Last one and breathe. All right, ten seconds to breathe. Right foot forward, left foot back. You can keep it standing, sitting chop. I'm gonna go a little lighter, or you can drop it in that split squat. Here we go. So hip to shoulder. 30 seconds. Only hip to shoulder if you can take it across your body here. Now, if that feels like too much, you can also take it to kneeling, or you can just have two feet standing across your body. It's not our traditional chop with turning our hips, but we're going across. If you can be here, you're going to get a little more of that front leg. You can drop it down even more. Core, upper and lower together for 3, 2, 1. I want you to keep that right foot forward. Watch me. We're going wide row here, one dumbbell and then bicep curl. So you're rotating all the way through. Bicep curl. If you need to come up in between, you can get that little hinge. But one side. 40 seconds in 3, 2, 1. Wide row. Rotate it. Curl. So watch me. I'm going row. Turning the weight, it's a little tricky, right, because you have to think curl to the shoulder. So if you need to. If this makes more sense, curl at the top, right here. Wide row up, curl. Whatever feels better for your body and where you are today. You're feeling too much in your back or you feel like you're not mastering that curl. Come up out of it. Feel the difference when we isolate one side, right? We got three. We got two. We got one. All right, team, this is it. I want you to go heavy if you can. Now, we're keeping that same right leg forward. We're gonna go curtsy, lunge, tap in, take it back, bring it up. All right, so it's four parts if you're reach.50 seconds. Here we go. Same side, right leg, curtsy, tap in, take it down in the curtsy, all the way up. If the curtsy Is not right for you. Remember, you can keep it a little higher. Instead of going all the way down, just tap back, tap in. Shoulders back here. Or you can do a regular lunge. Breathe. It's 50 seconds, all on one side. Stay low with the tap in. And up. Yes, you can burn. I know. And up. Right here. Down. Tap. Almost there. Hang with me. Boom. Drive up through your heel. That's why we did that upper body right before. And we're gonna go back down to it. Last one, shake it out. Give your hands a little break. 20 seconds to breathe. We're taking it right back down. So 50 seconds. Again, curtsy, tap in, all the way up. Then we're going this side. Wide row, one curl, same foot. Stays forward. Then we go with our chop. Then we go over. Let's get it done. 3, 2, 1. Curtsy. Tap in, down, all the way up. Really make it slow. Tap in from the bottom all the way down. So it's kind of like you're coming up halfway on that tap in, right? But you're staying low. Again. Watch my legs. Curtsy, Drop it low, tap it in. Toe to heel. Here's what we don't want to happen here, right? It's not a hinge. Even though you can lean a little bit forward in to that leg, I want you to keep it moving if you need to. Go, no weights. Go. No weights. Breathe. And up. So close. Tap. Last one. Right here into that hip. Yes, you can. And breathe. All right, we're on our way. Back down. Keep that same foot forward so it's my left. Maybe you're right. Wide row, flip it, curl. Remember, your curl wants to be here. If you feel like you're here, come up out of it. Curl it. Here. We're getting back and biceps with both. Three, two, one. Here we go. Wide row, turn, bicep curl, Turn. Wide, row, bicep curl. Right here. If you need to come up out of it and curl. Little kickstand hinge wide. Yes. This is intentional, keeping that right leg up the entire time. I know. I'm feeling it too. You got a team. Last one. Right here. And relax. Yes, team. All right, 10 seconds. Same leg forward. We got 30 seconds of a chop, and then we got our squat. Take it over to finish it out. Taking it in that chop. Split, squat, split, stance here or kneeling, take it up if you can, across your body, drive into that front heel. If you need to, keep it closer. If you feel it too much in your back or your shoulders, go hip to shoulder, right? You can still get that core working. You can still get that upper body working, but of course, we're taking it here. Drive up. Here we go. All the way through. This Timer is hard. Three, two, one. And relax. All right, team, last 20 seconds. Squat down, press over and under. You got it? Let's get it done in 20. Then we get a breather, and we're on to our next pyramid. In 3, 2, 1. Squat low. Over your shoulder. Drive it up. Rainbow over, press over. I just call this a press over. Lots of different versions. Take it up and over. High heart rate. Upper and lower. Those legs got a good workout. Isolating. Three, two, one. Catch your breath. Quick sip of water. That is what it's about. Team. Do you feel that? So it moves quickly. We got about 10 to 20 seconds rest in between. Aiming for about 10 in those shorter rounds, about 20 in those longer rounds. But you just gotta hang with me and jump in. Once we go up, you know exactly what to expect on the way down. So get set up. We are all down on the mat for this next round. Have your heavies and your mediums close by. Our very first one is going to be a pop up. So if the pop up is not right for you, you can just alternate your lunge. If you can. You got your weight here. Pop it up, pop it back, or walk it up, walk it back. Either of those options is good. You only have 20 seconds, then we're gonna take it one side. We're gonna do that plank row, but your opposite knee is just gonna do a little tap down. All right, let's get it done. Pop it up. In three, two, one. Here we go. Pop up. Show your hands. Walk it back or jump it back. Pop up, pop back. You can also just walk it up, right? Walk it back up to you. Take it up. You don't have to do any weight. 3, 2, 1. There's your high heart rate. All right, so take it down into that plank position. If this is not right for you, you can take that opposite leg. Keep one knee down, and you're just doing a row from here. If you can, you're gonna drop that knee. Here we go. Right here. Row and knee. It's only 30 seconds, so hang with me. Try to keep this hand right here. If this is better for you, take it in. What we're not doing is twisting. If you need to just stay one side or again, keep it down. Yes. Team, 10 seconds. I know it's that opposite core. While we pull with our back, you do what's best for you, if you need those knees down, keep them down. 3, 2, 1. All right, team, here's a fun one. Take it onto your back. We're gonna do a chest press. 10 more seconds to breathe. We're right here if you can. Legs up or legs out. Chest press. Two dumbbells. Here we go. So you're just pressing now. I just want you to engage the. The core in some way. For some of us that's here. Engaging the core, 40 seconds. For some of us, that's in the bridge. For some of us that's taking it out. Keep those shoulders down and press up right through here. Remember, your press is a little bit of that 45 degree angle. Not straight here, not straight in. Keep it moving, right? Yes, you can. Right here. Legs down or up, whatever you got for three, two, one. Relax it down. All right, you've got 20 to breathe, but I want you to come back up onto your feet. This is a fun one. This is a challenging one. If it's too much for you, I want you just to squat and then lunge. All on the same side if you can. You're kneeling here with your weight. Squat it up, kneel to squat. One weight or no weight, 50 seconds. Take it here. Drop it down to that kneeling. Drive up through this front heel. What you're not doing is coming all the way out of it. I want you to keep it low the whole time. Yes. Leg burner. We love it. Let's make it happen. So here, back to kneeling. You get to rest that knee down. So. So think of it as a little resting point. If you're standing, you're here. Same like lunge. You got squat, same leg lunge. But if you can be down 15 seconds, you know what's coming. That other side, right? Take it here. Kneel to squat. Burn. 5, 4, 3, 4, 2, 1. Shake it out, stretch it out. All right, team, we got same thing. Other side. All right, I'm going to give you 10 more seconds to breathe. Little hip flexor stretch. So if you can kneel, to squat, if you need to squat to lunge, let's keep it going. In three, two, one. It's a burner, but you can do it. You do you. This is your workout. If you can just do the squat, or if you need to do this move, totally body weight, that works too. It is a hard move. It's burning for me too. So do what is best for you and challenging for you, but makes you feel successful. You are successful just by being here today. So I want you to Always remember that if you showed up today, you are successful. That's all that matters. And breathe. 10 seconds to go. Yes. It's burning, but we're taking it back to that chest press. Right through here. Core engage if you need to. Slow it down. Slow it down if you're losing that form. Five, four, three, two, one. Down onto your back. Team, watch me. You got 20 seconds to breathe this time. Let's turn them in at the top so we get those triceps. Bring them down, turn them in, out and in. Down onto your back. 40 seconds. Engage the core in some way. Bridge tilted. Here we go. Up and in. So you could be here and still engage the core or tabletop or out with that hollow hold. Right? Turning them in. Getting those triceps. Ha. Yes, you can burn. Right, so close. Try to drop them lower, but maintain that good core connection. What I don't want is for you to feel like you're arching your back, right? So keep it here and breathe. 5, 4, 3, 4, 2, and 1. Yes, team. What do we got? Can you remember which side you did your row on? For me, it was left row, right knee. So I'm going right row, left knee. Remember, if you need to, you can keep the knees down, you can do a little leg lift, or come all the way up with me. 30 seconds. Knee and row. Right here. Core engaged. This works too. You can bring it up, drop it down, row. It's challenging. It's gonna get that core. This round is all about that core, right? Keep it moving. Core and up. Right through here. Stay in that good plank position. Not shifting back, staying in here. Five, four, three, two, one. Last one, team. It's your pop up, it's your walk up, or it's just a regular squat. You got 20 seconds. Let's finish it out. Here we go. Pop it up, pop it back, pop it up, pop it back. Yes, you can. And back. You can also pop it up and walk it back or walk it up and walk it back. You do. You finish strong right here. Stretch it back. Come up onto your feet. Quick sip of water, team. I know, I know. Yes. Grab some water. Shake it out. This is a mess of dumbbells. I'm gonna clean up so I don't trip, right? Oh, man. All right, team, a lot of movements today that are working the full body. Not a ton of isolations, but that's okay. Watch me here. Your snatch, so you have a few options. Your snatch is that power move. Pull it up close to your body, pop it up, drop it back. Down, Switch. If that is not right for you, you can do a curl press, drop it down, or a high pulse. But if you can, we got your snatch. All right? 20 seconds only. Two dumbbells. Plie. Rotational curl. 30 seconds. 40 seconds only. We're gonna go kickstand, lunge, kickstand, hinge. We're gonna make them burn, all right? Then we're on our way back down because guess what, team? This is your short round, all right? One heavy or medium dumbbell curl and press. High pull or snatch. 20 seconds. Let's get it done. Core engage. 3, 2, 1. Right here. Take it up. Snatch. Take it down, take it down. 20 seconds only. So good form whether you're high, pull, whether you're curl and press. Either way, snatch. Last one and relax. 30 seconds. Plie. Squat and curl. I want you to take it here. All right? Plie. Watch me play. Turn, curl in the center, curl in the center. Up to you. If you don't want to twist, you just take it. Plie and curl. Here we go. 30 seconds. Bring it here. Little twist and curl. You can also just pick. If your legs are done, and they might be, you can just do the plie or you can just do the curl. Right up and down. Right here. Plie up. Little twist. Arms and legs. Yes, you can. 5, 4, 3, 2, 1. Heavy weights if you got them, guys. All right. Kind of like that little curtsy, tap down. I want it super close. Kickstand. You got a deadlift, you got a lunge. All right, so that lunge is close. It's only 40. Let's get it done. Right and then left. Here we go. Lunge it first. Drop the knee. Come up out of it. Drop in the hinge. Shoulders back the entire time, so feel the difference. Drop in the knee. Drive those hips back. Drop in the waist. Yes, team, I know you can move your foot a little bit if it feels better, but we're still keeping that lunge pretty close. If you want to just pick one, just pick one. Right here. Try to keep it kickstand. I actually don't want you to go to one leg because I really want you to ice, isolate and not have to deal with balance. One more. Breathe and burn. Little stretch. Oh, right through here. Right. Stretch it here, team. I know lots of glutes, lots of everything. Let's get it done. So we got 20 seconds. 40 seconds. Other side. We're not going 50 this time. Lunge it and hinge. Here we go. Close. Lunge or kickstand? Kickstand. Deadlift. Shoulders pulled back. Shoulders are packed. What does that mean? That means we're pulling them towards each other. We're not arching or pushing our chest out, but we're keeping them rolled back and we're keeping them pulled towards each other the entire time. Take it here. Drop down on the lunge. Drive those hips back in the hinge. Drive up through the front heel on both sides here. Yes, you can. 10 seconds. Boom. To go. I know. 3, 2, 1. And relax. Lighter weights if you got them or if you want them. I know that heart rate is up. 30 seconds, plie rotational curl or plie and curl, whatever you got for 30. Working our way down this pyramid. Here we go. 30 seconds. Rotational curl because you're winning. One dumbbell in the front, one in the back. Getting your core working. We had a lot of core in that center section, right, that middle pyramid. But a lot of things like this or our chop, where we're getting full body along with core, right? Focus on that form. I know you're tired. 3, 2, 1. All right, team, 20 seconds is all we need. Snatch, curl, press, high pull. Any of those options will do. Let's make it good. I'm gonna move out of the way of my life here. 20 finish strong. This pyramid is done in three. In two, in one. Here we go. Snatch or high pull. Power is not for everybody. You can get power without having to go full power moves, right? We did a lot of that last month up in our power challenge. Take it up, take it down, take it up, take it down. 3, 2, 1. All right, team, huh? Quick sip. How are we doing? You know what? I think we got time for not one bonus move, but two. But guess what? We're gonna make them. 30 seconds. Seconds each. All right, let's do this, team. All right, we're gonna go with a swing, right? Swing. Powered up swing. Power up, skier swing. If that's not right for you, just take it to a regular deadlift. Then we're going to take it down on our back. We're going to do a little bicycle side plank. I'll show you when we are there. Grab some medium to the heavy weights. 30 seconds. 30 seconds, then we're cooling it down. Team. You can do that deadlift. You can do that swing, but join me here. Wrap that core. Shoulders back. Prep it. The hinge. Here we go. Power up. Let it drop. Locking out at the top. Remember, you're keeping those arms low. Your arms are not lifting. It's not a raise. It's driving up through the back of your Body right here to here, huh? 10 seconds. What do you got? Feels like too much. Switch to that deadlift. I know we're at the end of the workout, but you can do it. Yes, you can. You're here for a reason. 3, 2, 1. And relax. Pedal those feet. Join me down on the mat, team. All right, I want you to watch me here. If you need to modify, I want you to keep it standing, cross, standing bicycle. And let's just keep it there. Just keep it here, right? If you want. Team, here's what we got. We've done this bonus move before. I kind of love it. We're going four, three, two, one. Roll and lift. Side plank. Use that roll as your mobility work. I don't want it to be sloppy, right? I want you to use the mobility and use your core. So roll to the right for a bicycle. Roll to the left if you need to keep it standing. Standing bicycle works too. 30 seconds, team. Let's get that core working. 3, 2, 1. Here we go. 4, 3. We're not rushing it. Roll to one side. Up on the elbow. Side plank. Use Those obliques. Core. 4, 3, 2, 1. Roll. Reach back to center. I love this one because we really incorporate that mobility work. This is us rolling to get out of bed, right? What, are the fire alarms going up? Hopefully that doesn't happen, but I know where your kid is screaming. Yeah, get out of bed. Let's get one more. I know that's our time, but why not? And why not? One more. Get the other side. I know. Amy, you said 30 seconds. Now you made it 40. And relax. You did a team. You did it down onto your back. Hug those knees in tight. Little gentle roll. Side to side. I know. Big stretch. Yes, you can. Right through here. Bring one knee in if you can. Extend it up to that little hamstring stretch. If that's not right for you, you can take this to standing flex and point your foot a few times. Give yourself a second on this mat just to relax. I know normally we're standing. We finish a bonus move up top. Reach underneath. If you. You can get that hip stretch, that figure 4. Sometimes it's nice just to stretch on the mat. Remember, these stretches. Try to get them in maybe at the end of your day or the beginning of your day. Speaking of getting in and out of bed, maybe before you go to sleep, you do some hamstrings, you do some shoulders. Whatever it is, cross it over. Yes, you can, and yes, you did. Go ahead and slowly roll it up. Take those knees out. Lean over into here. Definitely make sure that you Leave me a comment. Let me know, how do you feel? Leave me a comment. Like this video. Don't forget to subscribe child's pose. If you haven't subscribed already, please subscribe and let me know how you're feeling after this. Press those shoulders down. You can even put one arm underneath. Little shoulder stretch again. We got a lot of compound movements today. We got a lot of movements that we're getting a lot of things in. Not as many isolations but you know, we have those back to basics workouts too. It's good to get both right. We can get muscle endurance going up and down a pyramid. We can get things working together for strength, for power, for mobility ability. Let's take it up right here. Pedal your feet. You know me, I like to give you a lot of variety, especially with this fresh challenge. Keeping it fresh. Slowly roll it up right through here. Big stretch to the top. Take it over to the side and other side. Thank you so much for being here today. Leave me a comment. Check out everything in the description below. Would love to have you join us in the Body Fit athletic club. Now on the Body Fit by Amy app. If you're looking for that extra support, that community engagement. If you're looking to have weekly live streams with myself with Vivian, our Body Fit dietitian, Q and A's, you get your questions answered. You get the Method nutrition plan, which is not a diet practical way of building your plate. That is where you want to be. So join us in the athletic club. If you're looking for one on one coaching, please check out Body Fit Elite. Everything is down below. And don't forget to follow me at Bodyfit by Amy. Let's roll those shoulders. Let your head drop to one side. Little stretch through that neck. Down through the center, other side. Thank you so much for hanging out with me today. Let's get one. One big deep breath in and out. You did it. That was your dumbbell pyramid workout. Great job, everybody.