32 Minute Dumbbell Strength Circuit Workout I Momentum Day #7

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your dumbbell strength circuit workout. This is day seven of your momentum challenge. Today we will be working in a circuit format, going quickly through lower upper, and core work using our dumbbells. It's gonna move quickly, you're gonna get your muscles working hard, and your heart rate will be up. As. As always, I'll give you lots of different options. So listen to your body and work to your level. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Okay, so let's start with just a little warmup. We're going to march or jog, whatever is good for you. As you can tell, I have my husband, Kurt. Today he is helping me out. Go ahead and roll those shoulders. The reason he is helping me, I'm still recovering from a couple skin surger. Leg is actually healing really well, so I can do some lower body. I got a second one done. Switch them to the front on the back of my shoulder. So I can't do a lot of upper body today, especially over my head. Still trying to limit my movement. So Kurt is here to help. Get excited. Always fun when I can just coach it. So open it out nice and wide. Side lunge. Tight space. There we go. I can only do one side, and we always end up going opposite directions. There we go. One more each way, and then hold it here, just side to side. You can reach and reach. You can actually reach your opposite arm up. Yeah, there you go. Just to kind of open up through the torso. 3, 2, 1. Good. Walk it in right here. We're gonna do one squat and one hinge. So that little Good morning or deadlift squat. Hands behind the hinge. I guess I'll show you from this side since I can only do one hand hinge. Getting low, opening up the knees and the hips, and then in that back. Remember, try to keep a nice flat back with that hinge. Soft on the knees. Last one. And here, turn to the side. Inch worm it out. I'm not going to do this one, but Kurt will walk it all the way out. So I'm going to stay here and reach it up. Good news. I'll be giving you a lot of your modifications today. Today, as always, work to your level. You know what I would say, be where you are today. For me, that's recovering from skin surgery and work to your level. I want you to push yourself, challenge yourself, but in a way that is good for you. Let's hold this out right here. And then press up into the down dog. So press back into those heels, really lengthen. And then back to the plank, just at your own pace. Doesn't have to look like the perfect down dog. You know, I don't have it, certainly Kurt doesn't have it, but we just want that stretch through the back of the legs, through that spine. Let's go one more and then bring it back up, walk it back, back into those feet, and then slide forward so you don't get your weights back there. Tap it back and reach. So open up the. You can do both arms. I can just do one. But see, you just do whatever I do, right? Open up the knees and the hips. Go as far down as is good for you. And then let's hold it here. If you can put one hand down, opposite hand up. I'm gonna stay up here and just do a little reach over. Drop that knee. 3. Hold the wall if you need to. 2, 1. Reach that arm under. Three little twists in that torso. 2, 1. Good, bring it back up. Switch your legs. Get low if you can. Again, open it up. Drop that back knee. 3. 4, 2, 1. Reach under through the torso. 2, 1. Step up into it. Round it up. Tap and reach across. So just really stretch through the arms and the legs. I know. It's so hard for me not to do it. I can't. I can. I gotta protect this as a tealing. I still have stitches. Starting to feel a little better than it has the last couple days. So it's tempting, but I'm gonna be smart about it, right? Always a way that we can move our bodies and even if we're having to be careful or modify in some ways. And let's bring those hamstrings up to the back right here. So today, strength circuit, just like it sounds. We have a circuit. We're going to keep it simple. Bring those knees up here to here. We've got a lower body, we've got an upper body, we've got a core. Your first round, you have 40 seconds of work, followed by 20 seconds of rest. Then take it with that little toy soldier kick. Second. Second round, we decrease our work time, but also our rest time. So second round is 30 seconds of work, followed by 15 seconds of rest. And your last round, let's just take it here, little modified or full jumping jacks, whatever you got in you. Your Last round is 20 seconds of work, followed by 10 seconds of rest. So it is gonna move quickly. We will be done with that circuit before you know it. But it's gonna move fast, so go ahead. Let's grab two heavy dumbbells if you got it. I'm gonna go with one. We're gonna go with a racked squat. So Kurt's gonna bring them up here. I'm gonna hold it with one. He's gonna rack them there. If that's too much, you just take it to body weight. Or, of course, you take that weight low, but we're racked if we can. We're gonna sit low in that squat. Watch me. We're just here to hear. Having it here is going to keep the core and the upper body engaged, make it a little more challenging. Are you ready? Ready. All right, so we got 3, 2, 1. 40 seconds. Drop it down and bring it up. You can also do what I'm doing. I'm gonna do this to keep this arm out of it. Take it a little slower. Really dropping in those hips again. You can have one weight between two hands. You can even do that goblet, whatever is good for you. But if we can keep them a little higher in the racked. More core, more upper body working. Keep breathing through it. Last 10 seconds. Breathe. You've got 5, 4, 3, 2, 1. 20 seconds. If you need to drop those weights down, you can. Here's what we got. We're gonna tap back, we're gonna do a little hinge and a row, then step into it. Tap back, hinge, and row. So you're coming all the way up in between. It's a hinge here as the foot goes back. So Kurt, you tap back, hinge, do a row, step in. Here we go. Join us. And really take your time to set up in that hinge. So it's not a kickstand and it's not a one legged deadlift. It is literally just a hinge so you can get that row. You're alternating your feet, and if for some reason you're not feeling the hinge, just take it straight up row. You can do that too. Nice flat back. Really pulling those shoulder blades in black. Yes. 10 seconds to go. And breathe. Good balanced. 3, 2, 1. Catch your breath for 20 seconds. All right, we're alternating our windmill. Here's what that looks like. Toes out. You're gonna get a bicep curl with one, you're gonna take it down in that windmill as you press it up, hurt you show here. And then bring them back, curl together and switch your sides down. Join us in three, two, one. Here we go. So it's essentially getting A little curl in the center, and then as you go down, you're taking the other one up in a press. A little different, because normally we do our windmills all on one side. You get that hinge. This time, we're taking almost like a plie stance. Toes out, core engaged, all the way through. If that's too much, then just keep it in the center and just go down one side and then the other. Here to here. 10 seconds. So we're sneaking in those biceps, but it's also our core move, right? Three, two, one. Catch your breath. All right, 20 seconds to breathe. Now we have 30 seconds of work, followed by 15 seconds of rest. Everything we just did. Rack, squat, hinge, and row windmill. Let's get it done. Catch your breath. 30 seconds, starting in three. In two, in one. Here we go. Down. Bring it up. Two dumbbells racked at your shoulders, one dumbbell in the center. Whatever is good for you. Slow it down so you really get a lot on that, what we call the eccentric mode. And then really power it up. 10 seconds to go. Yes. 3, 2, 1. Catch your breath. You have 15 seconds to breathe. Roll those shoulders back. Get ready for that little hinge row, both sides. Tap it in. Hinge row in three, into core. Engage shoulders back. Let's do it. 30 seconds. And bring it up. All the way up. And then hinge forward. Right? Take it through. Core is engaged. Yes, you can. 10 seconds to go. I'm gonna have to point this out so I'm not tempted to do it. 5, 4, 3, 2, 1. 15 seconds to breathe. Now we are with our windmill. You have those two dumbbells. One goes up in the press, curling them in together in three, in two, in one. Here we go for 30. So down, curl them both in. Other side down. Curl them both in again. It's going to be a little tricky because it's not like your traditional windmill, where we have one toe out, one facing forward. It's called a plie windmill. Right, There we go. Yes. Breathe. 10 seconds, then we're into that last round. Take your time, especially that curl at the top. 3, 2, 1. And catch your breath. Maybe give your hands a quick little break. All right, here we go, team. We have got our last round. 20 seconds of work, followed by 10 seconds of rest. All we got to get through is three. Grab those again. Rack that squat. Let's get it done. 20 seconds. Here we go. Just because it's shorter time and shorter rest does not mean we want to rush that movement. Still take your time. So A lot of what we've been talking about, especially over in the Body Fit Athletic club, is all the different ways to get progressive overload. One of the ways you can do that is shortening your rest time. Good. Relax. 10 seconds. Hinge and row. Catch your breath. Starting in three. In two. In one. 20 seconds. I'm just gonna do one side, but I'll get both with the hinge. Turn this way. Core is engaged. Squeezing those shoulder blades. Yes, you can. Last one. Catch your breaths for 10. Bicep curls into that windmill. Let's get it done. Think of your core obliques. 3, 2, 1. 20. Curl it in. Take it down. Other side again. If you just want to keep it low, that works too. So you get those obliques. 5, 4, 3, 2, 1. Bend your knees to drop those weights. First circuit down. How do you feel? Good. Good. Grab some water. All right, team, we're doing it all again. You have a few seconds to breathe if you want. Let's take it with a little cardio mobility. Tap it back, tap it back. Just one and then the other. Watch those weights slide over a little. Make me nervous there. All right, so we're gonna start with our transverse squat. Watch me while you're getting some cardio mobility. Transverse is just that, plie squat. But we're on a diagonal, right? If that is going to trip you up, I just want you to make it a regular plie squat. We're going to keep the weights low on this one. Transverse through the center transverse. Then we're gonna go down to our knees for a press. I'm gonna give you options on that. Then we're gonna get some core. Go ahead and grab both of those weights. Transverse press. Starting for 40 seconds. Here we go. Open it out. Always opposites, right? Take it here. Hey, there you are. Making sure that you're keeping that chest open. So it's tempting to want to drop your chest or round in your back. We really, really want to keep those shoulder blades pulled in. And again you're stepping on the diagonal. That is opening up in the hips so we get that hip mobility. But again, that's too much. Keep it in the center. We got 5, 4, 3, 2, and breathe. All right, so we're gonna take one foot forward. You can keep this standing if you need to. If you can, you're gonna drop it down to that half kneeling, nice and wide. Watch. Kurt, you're gonna bring them in. You're gonna press them up and out so there, and then wrap them in. Join us here, or keep it Standing ready? Here we go. You can also keep it standing here. If two dumbbells is too much, take it with one dumbbell straight up and down. At the halfway point, we're gonna switch our half kneeling, this half kneeling. If it's comfortable for you, you get a nice, good hip flexor stretch, but also it makes you work that core right? Switch your legs. So just carefully take it here. Go right back into that motion. Core is engaged. Hip flexor stretch a little different. You can tell as you press, you have to engage a little bit more to stay up and down. We got five seconds. Four, three, two, and one. Go ahead and set those to the side. Kurt's gonna work with one dumbbell. I'm gonna work with none. He's gonna take it over his head. You're gonna roll it up and bring one knee in. So watch here. Pull over. And knee modification would be to take this standing or with me right here, just do a little marching bridge. Here we go. 40 seconds. Marching bridge. Bringing the knee in. You can also add the pullover to that. I can't do both hands, but you can get one hand with or without the weights. If you're able, Wait in the center. Roll over. Right on my stitches, you can also just keep it right here and pull the knee in if you don't want to. If you want to take the arms out of it. Like, maybe if you're healing from a shoulder injury, everything in. You don't have to go all the way up. We know that stuff. You can keep it here too. 3, 2, 1. Catch your breath carefully back up onto your feet. We're right back into that transverse squat. So two dumbbells opening out on the diagonal. If you can sit low, step through. Diagonal, step through. We've got 30 seconds. 15 seconds of rest in three, two, one. Here we go. You did that on purpose. This time I was like, surely he's gonna go right? But no, you just wanted to say hi. Judging my form. Arm behind her. Oh. Oh. That was it. Take it in, drop it low. We got 10 seconds to go. If you need to rest the weights on the top of the legs, that works too. I do that to keep my arms out of it. 3, 2, 1. 15 seconds to breathe. Take it down into that half kneeling position. You're gonna rack them in. You're gonna take them up and out. Core engage. Give yourself a second. Get that good form. Breathe. Here we go. Up and in, down and out. So again, you're getting this nice, good hip flexor stretch. You're not Leaning back into it. Shift forward just a tad. There we go. Really making sure we're not arching that back. Switch your legs. We're at that halfway point again. You can keep this standing. You can get the stretch this way. If you really want to take it standing and make it tough, you can take it split squat. 5, 4, 3, 2. And breathe. 15 seconds to breathe. We're gonna take it down, roll it up again. You pick where you need to be. If you can take it all the way down and bring it up or halfway or bridge with me. Let's get to it. Here we go. Knee comes in. Rigid knee. So especially if you're one of my prenatal, early postpartum, or healing as recti, you might want to be here with the bridge. Or again, you can take it standing or rolling it up without the pullover. Here to here. Yes. 5, 4, 3, 2, 1. Catch your breath. Back up on your feet. Last round, team. 20 seconds of work, 10 seconds of rest. Hopefully your heart rate is staying up. Transverse squat into our half kneeling. Press into our roll up knee. Let's get it done. Core engaged in 3. Into 20 seconds. Here we go. Oh, there we go. Pin those shoulders back. Even though you are dropping forward, it's not the same as a regular squat. I want you to be a little more upright. These 20 seconds are gonna go fast, so let's get it done. Breathe. Last one. Yes. Take it down right here. Half kneeling squat. If you want that challenge, I want you to lift up on the knee a little bit. There you go. All right, here we go. Take it up and in. We got 20 seconds. We'll switch it 10. Yes. You can stay in the half kneeling if you want. Switch your legs. Here we go. Last 10. Breathe. Yes. And relax. Ha. All right, roll it up for the core. Take it over. If you want to take your feet off the ground to increase that challenge, you can. Let's get it done. 3, 2, 1. Breathe. Slow and controlled, wherever you are, Even if you're just with the knees and the bridge. We got three, two, one. And relax. Two circuits done. Right? I told you I was gonna go fast. All right, team, catch your breath. Grab a quick sip of water. You're gonna like this last round. All right, how about a little cardio mobility? I can't do it, but you can. Big circle arms. Side lunge. Circle arms. Yep. Exactly matter what it looks like. Big arms, big legs. All right, so cardio mobility with Kurt if you want. Otherwise, watch me. We're gonna take it first move. It's gonna be a deadlift and to a lunge. So regular deadlift, shoulders back. You're gonna hinge it here, bring it up, and then step back into a reverse lunge, back into that deadlift. Reverse lunge, alternating your legs. Then we're taking it down for a chest press, but we'll go close grip to regular. Then we're gonna have a plank rotation. You can breathe. Catch your breath. All right, grab those weights again. Watch me one more time. Hinge soft bend in the knees. Lunge it here. If you need to modify, you can just tap it back. Are we ready? Let's get to it in three and two. Slide forward a little bit. Here we go. 40 seconds. Hinge all the way up. Lunge. Don't rush that lunge. I want you to finish that deadlift right here, all the way through. Squeeze, lunge. A little bit of balance. Remember, those lunges are designed to put you a little off balance. What's going to help you is to step back right where you are. Train tracks. Not into a tightrope, which is the mistake we often make trying to take it easy it here. Right. Then we feel unsteady here. Step right back. Last 3, 2, and 1. Drop those weights carefully. Come down onto your back. You gotta show this one. So you can be in a bridge. You can be in the tabletop. Whatever is good for you. Kurt's gonna be in tabletop. You're gonna go. Let's start out wide. Actually. There you go. Press up and in with a press. Come down, and then bring your elbows in. Close grip. Press. Join us here. Here we go. Open out. Press at the bottom. Turn them in. Close. Press at the bottom. Turn them out. Yes. So you can be there or you can take it to a bridge again. Especially my pregnant mamas either keeping it up or dropping down in between. Whatever is good for you. Keep it going. You got 10 seconds. Breathe into it. Core is engaged either way. 5, 4, 3, 2, 1. Drop your weight to the side. We're gonna take it to a plank position. So Kurt's gonna go on his elbows. I'm gonna stay up to modify. Turn into a front plank first. Yep. So here you're gonna on your elbows, though. We rehearsed. Turn it over into that side plank. Back to center. Join us here. Here we go. Turn it over. Back to center. Modification. Just stay in your knees and rotate. Stay on your knees and rotate. So we're here. I can't go all the way up, but you're here and here. All four is quadruped. But you can still get that rotation to the side plank here. Yes. 10. Almost 10 seconds to go. Staying lifted in the center core. Give yourself a second to hold in the center. Then to the side. Yes. Hold center, side. Yes. Three, two, one. Relax. Good. Round two. 30 seconds. 15 seconds rest. Let's get it done. Deadlift to lunge. Shoulders back, core engaged. Remember, finish all the way through and then bring it back in. Lunge. Let's do it. Here we go. You got your deadlift. Only 30 seconds into that lunge hinge. If you need to modify, just tap it back. You can still get that hinge all the way up. Tap. Without going as low. Here we go. And back. Breathe and through five seconds. Last one, get it done. Breathe for 15. Back down onto your back. I know we just came up for that one, but you can do it. Bridge or tabletop. Chest press out. Turn them in close grip. Press in and out. Here we go. Take it up. Rotate. Take it up in. Really get that full range of motion. I really want you to feel it on that. Turn right as you squeeze it in. Get the back of the arms, those triceps. 15 seconds. Stay lifted. There we go. It's harder that bridge or with that tabletop. 5, 4, 3, 2, 1. 15 seconds to breathe. Turn it over into that plank position. Hold your front plank for a second. Rotate. Hold that side plank for a second. Starting in three, two, one. Here we go. Take it up. Back to center. Take it up, back to center. Remember, you can rotate on the knees. Rotate on the knees. Whatever is good for you. Yes. Halfway there. Fifteen. And here we go. Ten seconds. Feel the core. Stay lifted in the center either way. 3, 2, 1. And relax. All right, last round. This is our last round of our last circuit. We got 20 seconds. 10 seconds of rest. Let's get it done. Starting in three, two, one. Here we go. Deadlift to lunge. Take a deadlift to lunge. Can you get a little lower? You know those legs are tired, but you got it. Yes. You got 5, 4, 3, 2, 1. Rest for 10. Down on your back. I know this is tough because we go right back down. We got bridge or we got tabletop. In three, two, one. Here we go. Close and then rotate it out. Bring it up and in. Rotate it out with the fridge or with that tabletop for core. Everything's in last. 3, 2, 1. And relax. Turn into that plank. If you want a little challenge, you can add a weight to it and come up on your hands, but it is totally optional. Here we go. 20 seconds. Take it up. Rotate. Yeah. Back to here. Take it up. It's hard, right? Take it here. Ah. Only 20 seconds. We can do anything for 20 seconds, right? So close. 5, 4, 3, 2, and 1. Breathe. 3 seconds, 3 circuits, 3 rounds. Done. I think we got time for a bonus move. You know me so, so well. All right, catch your breath. Grab some water if you need it. It's gonna be a fun one, guys. I'm gonna show you the standing version. Kurt's gonna show you what else you can do. We're gonna take it to that lunge again. I know we just did it, but you love it. Lunge. Curl at the bottom, drop it down, step it up. Lunge, curl at the bottom, drop it down, step it up. If you're staying with me, if you're gonna go with Kurt, he's gonna lunge and curl, drop it down, pop it back into. And then you're gonna run it. 3, 2, 1. And then opposite leg. And then bring it up and curl. Then lunge it down again, pop it back, run it. Three, two, one. You gotta switch your leg so you're running whatever foot you pop back. 3, 2, 1. And then that's the one you come up with. Whatever works for you. Let's get it done. One minute. Doesn't matter what it looks like. Let's get it done. Here we go. Lunge and curl. You're jumping the gun. Step it back, step it in. Lunge and curl. Three, two, one. There you go. Lunge and curl. Lunge and curl. Bear with me. 3, 2, 1. 3, 2, 1. We are halfway there, so make sure you come all the way up in that lunge. Oh, I don't know what I'm doing, but we're feeling it, right? 15 seconds to go. Yes. Bring your back up in between. Last 10. 3, 2, 1. Yes. Breathe. Set your weights to the side. Grab a sip of water. I had to do this with. With the other hand. Yeah, we did it. Oh, I'm tired. I didn't even do very much. All right, so tap it out. Shake out those arms. I can only do one breathe. Let that heart rate come down. That's what we like to finish with the bonus move. I call it brain, not pain. You're thinking too much about what you have to do, but you end with that feeling of adrenaline, that heart rate up. Now let's cool it down and relax. Roll those shoulders. Let's take one foot forward, hinge back to get that little hamstring stretch. Of course, make sure you tell us what you thought in the comments. I love to hear from you and get your feedback. And don't forget to like this video and subscribe. When you subscribe, that helps us to keep making making these free workouts for you. Hinge into that. A few deep breaths to sink a little deeper. If you need to grab onto something, grab onto something. Let's bring it up and take those knees out and just gently roll your shoulders. I can't do very much but forward and back as you press up gently on the inside of the legs. If you guys are new here, it's usually just me. Kurt is usually on the other side of the camera, filming, editing, producing, doing all things operational here at Bodyfit by Amy. But today, not today, if you peep back to some, go ahead and grab onto the wall. So you're gonna put one arm back, right? Thumbs to the back. If you don't have a wall, just press them back. And if you have the balance, grab one foot to some videos. When I was pregnant, he helped me out with a few of those. And partner workout from Valentine's Day. Yeah, that's a good one. So check it out. Always a good sport. Here we go. Wonder where our kids are. Just kidding, guys. Just kidding. We got a babysitter just for this. I did hear them screaming a few times, but that's kind of normal, right? All right, take those hands forward, chin to your chest. Yeah, let's stay here. Let's pretend like we're still working out so we don't have to go back there. And then take them to the back. Grab if you can, open up those shoulders. You try to roll these back a little and then soften your knees. Bring it up. Of course. Don't forget to get more stretching on your own. You can check out any of my stretching videos or my extended cool down video. Hands on the top of your legs. A few. Just cat to cow right here. Or standing cat the cow, we call this. Soften your knees just a little bit so you can round through a little bit more. We're all pretty tight there, especially if you sit at a desk like most of us do. And then round it up, roll through those wrists. Thank you so much for being here today, for joining us. Please make sure you check out all of the other playlists here on the YouTube channel and check the links in the description. Take your fingers down, press it here, let your head drop. If you want information on the Body Fit Athletic Club, we would love to have you join us if you're looking for that next step in your journey. To get more personal guidance from me, from Vivian, our Body Fit dietitian. That is where you want to be. Other side. I'm gonna fake it here. And that is where you can get. We have live events every week. The Method Nutrition Plan. We have Q and A's. We are there for you, so join us there. It's a really fun group of people. Make sure you're on the email list. You get your free monthly and weekly workout calendars. And of course, check out all the other descriptions if you're looking for any of this equipment or where to find us. Bodyfitbyamy.com let's do one big deep breath in. I can only do one arm and out. You did it. That was your dumbbell strength Circuit workout. Great job, everybody.