32 Minute Dumbbell Strength & Power HIIT - ATHLETE #3 [Full Body Strength, Power & Endurance]

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell strength and power hit workout. This is day three of your athlete program. However, this is a great standalone workout that you can do at any time. Are you ready? Let's do it. Go ahead and just start moving with me. I'm going to talk you through what we're gonna do, but let's go ahead and start moving our bodies. March, Roll those shoulders. Get everything loosened up, get that blood flowing. This is dumbbell strength. It so where we are going to have circuits using our dumbbells. I have a few options of weights. If you have that, keep them close by. Remember that I'm going to give you lots of different options so you can be where you are today. I'll give you options to take it up or down a notch. Whatever you need for where you are in your journey and where you are today. Let's open up those arms right through here. So we're gonna have some circuits of 30 second intervals. We'll have a strength back to basics. We' power move. We'll have another strength and we'll have a hit move. Essentially, the entire workout is going to be hit. High intensity interval and some hit. All of it will get the heart rate up. All of it will have options. Let's take it up right here. Let's go. I why T Big stretch right here. Straight up I into the back. Why T? If you want, you can have a little hinge with it. I Y T Right through here. Good. Hold it here. Roll those shoulders right there. You can get a little hips and knees as well. Let's take a little squat and hinge. Take it here. Hands behind the head. Hinge it here. Drop it down. Take it low. And here. Two more like that. Breathe. And here. And turn to the side. We're gonna do a little tap and reach up. So we open up through the hips. Big reach through our shoulders. Toe to heel. Two more. Hold it here. So open up that back hip. If you can. Drop it down right here. Big stretch over to the side. Looks like this. If you need a little balance out just a bit. Reach it up right through here. You can get a little rotation through that if you want. And then stand it back. Going to tap and reach other side. Right through here. Keep reaching toe to heel. And then hold it here. Open up that hip if you're able. Drop it down, reach it over right through here. And then you can stay right there or take that hand down. Walk it out right here. Reach up. You can just hold or drop it through. And then from here you can come all the way up and do this move from standing or walk it back to the plank. And let's just take our knees across, little hip opener right through here. And then press up into those heels. So if you're standing you can just go back to that hinge that we did in the beginning. Little down dog from here. Getting the core fired up and ready to go. And then just walk your hands back or walk your feet forward. Take it here. All right team, let's get upper body and then a core, a lower, an upper and a core. That's all. We got six circuits, but they will have four or more 30 second rounds. It's gonna go by quickly. Again, we start with back to basic strength. You can keep it there or you can add some power. Sometimes it will be dumbbell power, sometimes it will be body weight power. We will mix it up and then we will go back to strength and you will have hit following that. So your hit will be more your cardio based. It will also involve some power. Sometimes high impact, sometimes low. Of course, I'll give you options for both. And again, that may be body weight, that may be dumbbells, but we're gonna keep it moving. Try to go heavy on those back to basics moves. Go ahead, catch your breath. Water if you need it. We're going to start with a goblet squat. So one heavy dumbbell or two. I'm gonna start in the center. We're gonna sit low for 30 seconds. You can take it body weight too. Join me here. Here we go. 30 seconds. Drop it low. So one heavy dumbbell or body weight if that's where you are today. Or holding two, either racked or low. You can also hold that dumbbell here. But the goblet keeps our core and upper working as well. Now in between these 30 second rounds, we are going to give you about 15 seconds or so of rest. Certainly if you need more, take it while we talk through your next move. Last one. And relax. So with or without your dumbbell, we're going to take it to a power squat. So here to here or little jump if you want. You can touch, you can grab the weight. In between. That is your power squat. Let's get it done. Here we go. So pick up the weight, drop it down. Power, weight and power or just touch and power. That power can be also driving up on your toes. You do not have to jump. We just want power coming out of it slow. On your way down, regular squat Then power breathe. Yes. Burn. Five, four, three, two, one. Breathe, little bird. All right, we're gonna keep those legs working in our squat motion, but we're going to turn it out into a plie squat again. You can keep this body weight. You can keep one weight in the center, or you can take a goblet. Join me right here. Here we go. Take it down. Bring it up. As you come up, I want you to squeeze through the center, right? If you have two weights, you can rest them right here. Zip up in that core. Lifting that pelvic floor. Connect with the glutes. Connect with the back. Back. You know what I meant. Trying to make sure that that weight is in the center, that we're not letting that back round. Speaking of back. Right, Last one. And relax. All right, with or without your weight, you can hold it here if you want. Hit. It's a shuffle or double step. You can also do it body weight, which is what I'm gonna do. Here we go. Hit round. 30 seconds. Last 30. Shuffle, shuffle, shuffle, or double step. But I want you low and in that squat motion, you don't have to be all the way down, but low in the shuffle. So we get the cardio low impact or high impact while we keep those lower body muscles working. I know it's a lot, but you're an athlete. You got this. Three, two, and one. Catch your breath. Grab a sip of water. We're gonna take it to some upper body. Yes. All right, team, 30 seconds to breathe heavy to medium dumbbells. I'm gonna start with my medium. I'm gonna have a heavy when we go to one side. Watch me here while you catch your breath. I want you. You can keep tapping it out, but remember, the rest is part of the work. We need that recovery period, especially in a hit workout. We're going to start with just your regular row. Then we're going to take it one side. Row and high pull or row and snatch. If you've never done a snatch before, you take it high. Pull. Let's start with two dumbbells. Shoulders back. Hinge it here. Here we go. Up hinge and down. Weights come to your hip or your rib cage. Pull those elbows in so you're bringing your elbows up, but also in. If it feels better to stagger, you can stagger or have your feet here. Nice flat back breathe. 10 seconds. Right here. Squeeze. Pull them in. Yes, team. 3, 2, 1. And relax. All right, you might be able to go heavier if you want. It's one side. Watch me here. Staggered Kickstand, You've got a row. Step into it. High pull or row snatch. It's tricky, but you can do it. We've got 30 each side. This is going to feel a little longer. Really focus on those back muscles, on our core muscles. Shoulders back. You're also going to get a little hamstrings and low back. That's intentional. Here we go. Flat back, high pull or flat back, if you're comfortable. Snatch, flat back and up. You really want to adjust every time coming into that row and up. Right, here's your power. Snatch is a power move. We love it. And breathe. Of course, you can just keep the row if that's better for you and where you are. Three, two, yes. Relax it down. All right, team, you do you. If you're where you are today is just back to basics with a row. That is okay if you can get that high pull, get a little power or snatch up to you. 3, 2, 1, row, high pull, row, snatch. Up to you. I'm gonna turn it here. Row, snatch. Remember, get set, then power. Get set, flat back, power. Breathe. Yes, you can. You can just do the row. You can do high pull and still get power. 3, 2, 1. And relax. Did I mention this is. No, repeat. That's right. Bring it down. We're coming into a plank row. So now we're going to engage a little bit more core. We're in that plank position. If you'd rather just alternate from standing or from your knees, that's an option, too. Knees here or knees here. Let's get it done. Bring it up. Stretch it in. Three, two, one. Here we go. We're back to strength. I know that heart rate is up. That's why we get this hit workout all the way through. Pull the elbow up. Squeeze. So essentially, these are super sets or giant sets of the same muscle group, right? Yes. You can breathe up. Yes. Keep it going. Three, two, one. Stretch it back. All right, team, this is it. Now we're to your hit cardio. Make sure your weights are out of the way. We're gonna do some jabs for your back and jack. So jab, Jack, Jab, jack. Here we go. Jab and up. If you want, you can go low impact. Back and shoulders. Low impact is here. Jack and jab. No, jab and jack. Yes, you can keep it moving. Strong in your back. Up. Strong for the shoulders. Cardio hit. Three, two, one. Water. Second round. Done. Yes, you can. Ha. All right, team, let's take it from that. Let's get a little bit of core Now I'm gonna give you some options to use your weight, you don't have to, but if you want, we're gonna counterbalance with the weight. We're getting a dead. Dead bug. Dead bug. Generally safe for everybody. You can also take it little toe taps if you want. If that's not right for you, you can also do a bridge and a knee. Get that stretch. If you want to counterbalance with the weight and get a little pullover, that's an option. But let's start right here. We got 30 seconds strength. Here we go. Inhale, exhale. So remember, as you exhale, pull everything in tabletop. You don't have to get that leg super low. In fact, I'd rather you try to keep that tilt of the pelvis and then close the core if you want. You can counterbalance with the weight. Just do the legs or a little over and up. Little pullover right. 5, 4, 3, 2, 1. Now we're gonna add a little power. Here's what we got, team. You're either going power sprinters crunch from here or power it up. Power slowly down. Power slowly down. If you're not going all the way up, you can do a bridge and across. Here we go. Three, two, one. Take it up. Slowly down. You got power. Power core power, right? So tilt it in. Get the power as you come up, but not using your back. And slow. And slow again. You can get that power without coming all the way up, if that's what's better for you here. Three, two, one. Stay down. We're still on our core round, right? So it's gonna be a core burner, and that's okay. We are coming to a plank. If you are modifying, I want you to come from your elbows and do that bird dog. So reach and reach, all right? Otherwise we're here. Drop those knees and bring it up. We're going to start with that. We'll add a little twist. So elbows from the knees, elbows from the toes. Here we go. Drop it down, lift it up. Little tilt of the pelvis. So remember, we're not letting it hang here. Tilt the pelvis and breathe. If you want to add a little twist, you can go here and up here and up. I know core burning, but we got hit cardio after this for our core, and then we are back up onto our feet. 5, 4, 3, 2, 1. Stretch it back. All right, team, this is it. Give yourself a little break. You can go standing mountain climber. For your cardio. You can go here. Little taps in, or you can run it straight in or cross. Last 30. Cardio hit. Here we go. So run it. Run it or tap it. Tap it. That works too. If you need to take this standing or here. Here. Always an option. 15 seconds. Cardio hit. Also some power. I know that core is burning, but I want you to stay lifted in the center. Keep those shoulders right above the elbows and the wrists. Try not to slide back. 3, 2, 1. You are halfway there. You're doing it, team. Quick sip of water. Yes. So again. No, repeat. Even though we're getting all the same muscle group for three to four to five rounds of 30 seconds, once we're done with it, we're done with it. So we are back to lower body. Here's what we got, team. We're gonna start with what I call a hinge touchdown. So I want you to think of it like a kickstand deadlift, Like a hinge, but also like a lunge. So a cross between a hinge and a lunge. So that foot is close. Lunge and hinge. Touch it down, drive it up. If that's not right for you, I want you just to go as low as you can without rounding in the back. I don't want you to have to pull from here. You can also keep it body weight. Right? We're starting with that. We have right strength, left strength. Then we're going to take it to a swing. If you've never done a swing before, you can take it with that deadlift. All right, then we're switching gears to side lunge and skater. But let's start right here. Let's get the back of the legs. Roll those shoulders back. You're close with your feet, but you're still hip distance apart. Here we go. Touch it down and bring it up. So it is like you're doing a close lunge, but also a kickstand deadlift. Trying to touch the weights to the floor, if you can. I know that's far, so if you can't get that far, that's okay. Maybe you go halfway and you're still getting the hinge, and you're getting the deadlift and the lunge. You can also take it body weight if you can get further that way. Whatever is best for you. Three, two, one. Feel that hamstring. Feel that glute. All right, so sometimes I'm asked, is it better to go smaller range of motion with heavy weights or no weights or lighter weights, more range of motion, Split the difference, maybe do half and half either way. Let's get it done here we go take it down and bring it up. What I mean by that is if you're heavies, you can only go to here. There's a lot of value in that if you're going body weight or lighter weight. And you can go all the way down. Also a lot of value. The key is to keep your form. If you're sacrificing form, then we want to change it up, right? If you can't keep that good form with one or the other, switch it up. We got 5, 4, 3, 2, 1. All right, team, so here's what we got. You can go one heavy dumbbell, shake it out. We're gonna keep with the hamstrings, but we got some power. One heavy dumbbell in the center or kettlebell for a swing. Or you can go sideways, skier swing so it looks like this. Shoulders back. That's what I'm gonna do. Power it up, let it drop. Power it up, let it drop. If you have never done a swing before, I want you to keep the close two legged deadlift, just your regular deadlift right here. Let's get 30 seconds. Zip up that core. Shoulders back. You're gonna hinge it. You can start with a couple hinges, deadlifts to get a feel for it and then either stay there or prep it. Three, two, power. Let it drop. Zip it up. So you're stopping straight up and down. It's not a hyperextension. You're not arching your back at the top, but you're squeezing in the glutes, hamstrings, zipping up the core. Arms are along for the ride, so you should not be lifting with your arms. Your back can be tight, but arms are not working right. 5, 4, 3, 2, 1. Swing and relax. Pedal those feet. We're going back to strength. That was our power. Here's what we got, team. We're gonna take it side lunge to side lunge. You're alternating. If you want to do one heavy, that's what I'm gonna do. I'm gonna cross and switch it off in between. Or you can have two dumbbells, or you can have no dumbbells. To the right, to the left. 30 seconds, stationary side lunge. We got here and here. Flat back. Really shift your weight right side to side. Right and left or left and right. Whatever it is, again, you can just keep it one dumbbell right here. That works too. What I don't want is for you to open around in the back, right? Keep the core zipped, shoulders packed, pull to the back, shift Your weight all the way through. We got 3, 2, and 1. All your weights out of the way. Just body weight for this, we're taking it to a skater lunge, right? So speed skater, skater lunge. Looks like a curtsy. Curtsy. You can keep it low impact or you can jump it. It's up to you. Last 30 seconds. Body weight hit. All right, get that heart pumping either way. Get some power, get some strength, but get that hit. We're doing a skater in. Three, two. Zip it up. Here we go. So you pick your speed. Maybe your legs are pretty fatigued. You need to go a little slower, but you're still going to get that intentional cardio movement. Right? You want to keep that back leg off the ground. Really stick your landing to get those hips. That works too. After this, lower body gets a break. Yes. Team, can you get a little lower for these last. 5, 4, 3, 2, 1. Catch your eyes. Yes. Good news is this workout's gonna be over before we know it. We're going to upper body. So we've got some curls and some presses. You may want to go medium weight, medium to heavy. Round two is your clean and press. So your clean is just the power version of your curl. Looks like this. You don't have to do it unless it's right for you. But let's start with a curl and a press. Here we go. Up, up, down, and down. Now I'm going to do it. Turning it in, turning it out. Sometimes we call this an Arnold press or rotational press. This way I'm also getting that shoulder work through that shoulder girdle. We get the mobility work as well. And then when we get to that clip clean, we can keep it straight up, but curl press in. Let's get one more and relax. All right, team, you can keep it with just that. If you are comfortable with the clean, here's what it looks like. You get a little power. Up, down, and down. So power, clean, push, press, core engage. Here we go. And down, clean. Also make it look like this. Up. I know normally we add the squat to it. You can also just do your curl. What I don't want you to do is using your back. It's a little bit of power from the hips from a little half hinge and from your upper body. But we're not using your back. So only if that's right for you. 3, 2, 1. Down to the mat, team. All right, we're gonna finish out this upper body down here. So we had our pull. Now we get our push. Right. We had Our push here, let's take it all the way down. Here's what we got. We're gonna do a chest press into triceps. So up to you, if you're able, you're gonna press it in, you're gonna go tricep extension. Take it out. If that's not right for you, you can just keep the elbows in and come straight down. Elbows out. You're still going to feel those triceps. All right? If you need to take it to a bridge, especially if you're one of my prenatal mamas. Otherwise, keep those feet down, bring them up, whatever is best for you. Let's get it done. Strength, chest pass, chest press and triceps. Here we go. Up and in. Turn them triceps, turn them. And down or up and in. Tricep press, elbows down. You may even feel that a little bit more because again, you're getting that shoulder rotation. You're gonna love our hit Cardio move with this. Breathe. Yes. Again. You can have a little bridge with it. I know those legs are tired. Breathe. We got three, two, one. And relax. All right, let's finish it out. We're keeping that upper body working for strength. We're getting some cardio. So watch me here. If you're modifying, I want you to do a press here. Walk it up, walk it down, if that's good for you. Or you can just do a little squat up top. Otherwise, all the way down, Superman. All the way up. Pop it up. So it's a push up, pop up. You don't have to do that, Superman, unless you want. But let's finish it out in 3, 2, 1. 30 seconds, pop up. So push up, pop up. And here again. Options here. Walk it up, walk it back up to you. Yes, you can. Strong arms, strong core, strong legs. Three, two, one. Relax. Ha. Quick sip of water, team. There's that heart rate. Let's take it down on our backs. We got a little bit of core. Let's finish it out. All right, team, let's get a three way bicycle. We're right here. So what I mean by that, this is your strength bicycle. You can do this standing if you need to modify or from a bridge. One side, elbow, elbow, elbow. Switch it. Three, two, one. Switch it. Just like that, right? Wrap that core in three, two, one. Three, two, one. You got 30 seconds of strength. Let's get it done in three, two, one. Here we go. Three. Touch, touch, switch it. Three, two, one. Yes, you can tilt it in again. You can do this standing if that's a better option for you. Or just this bridge. Bring the knee in. Twist, twist, twist. Ten seconds. Yes. Last one. Boom. And relax. Yes, team. All right, so a little bit of power. We're gonna take it V up. All right, We've done this before. You can just do a little leg stretch, but if you can get the power. Power slowly down. You can also do knee slowly down. If that's not right for you, take it to a bridge and a tap. Or standing. Here we go. Power up. Slowly down. Deep core power. Up. Slowly down. This is it, team. And down. Yes. All the way through. Up. So since this is also strength, we're gonna skip our last strength move, and we're gonna take it. Oh, relax. To our last cardio hit, which is also power. So watch me here. To modify, you can tap it back, tap it back, rotate to the side. Otherwise we're going jack, jack, rotate. Side plank, jack, jack, rotate. Last 30 seconds. Let's get it done. Here we go. Take it out. Two jacks, rotate one side. Two jacks rotate other side. You can also do elbows, if that's better for you. Rotate two jacks, rotate. Keep it going. Ten seconds. Cardio hit, but lots of core. Last one. And boom. Relax. Stretch it back. Yes, team. Water if you need it. I think we got just enough time for a bonus move. Let's get it done, and let's stretch it out. Why not? Why not? We don't always have bonus moves, but good news, this one, I think you're gonna like it. So we're gonna do a lunge. We're gonna alternate right, alternate left, left. We haven't done a regular lunge. Right, then clean press, just like we did in that second upper body round. We've got only have two of it. You can also just do a curl and a press. Whatever is best for you. Double lunge. You can also just tap it back if that's better. But let's get it done. Zip up that core. Shoulders back. Medium to heavy weights. Lunges. Lunge, curl and press or clean and press. Here we go. Lunge it down. Right and left. Breathe. Right lunge. Lunge. Yes. Down and down. Take it low. You want. You can sneak in a little hinge up. You don't have to take it down. Take it down. Curl and press or clean and press. Yes, team, 15 seconds. Stay with me. Right here. Power. Yes. Three, two, one. No crazy pop packs, no crazy burpees, right? Just ha. Right there. Shake it out. Good work, team. How do you feel? We got strength, we got power. We got hit. We got it all done in one workout and you did it. That was not an easy workout. A lot of different parts. I hope that you could be where you are today and make it work for you. If you made it this far, then you absolutely did. Remember, it doesn't matter what that looked like or that felt like. As long as you were moving, as long as you were safe, as long as you showed up today, you got it done, you're succeeding. All right, I don't want you to get caught up on what you feel like you didn't do. Let's focus on what you did do. You're here, you're strong. You're doing it. Let's get a little stretch. Other side. Make sure you get some more stretching on your own. We're going to keep it kind of short today so we can get you out of here. But certainly check out any of my stretching videos or add a few more stretches as you need to roll through that back. Cat, cow. Right through here. Yes. Slowly bring it up. If you can bring one foot up, get a quad stretch that might be too much for you. So you can put your foot on the ground. Tilt that hip forward, fingertips to the back. If you got a wall to put them on, put them on right there. So that way we're opening up both shoulders. You can look over your shoulder, one side and then the other little release. Make sure you check out all the links in the description below. Would love to have you join us in the Body Fit athletic club. All your information is down there. Check out all things Body Fit by Amy. The Athletic club is where you get that extra support, that access to your own personal trainer, me and your own registered dietitian nutritionist. Meal plan, question and answer, Myth busting live streams. All of it is is in the Athletic Club. We have a great time. Join us over there. Make sure you're on the mailing list so you get your free weekly and monthly workout calendars. And of course, don't forget to subscribe to this channel. Like the video, Leave me a comment. Let me know how you're feeling, if you liked it, even if you didn't. And let me know if you'd like to see more of this format because you probably will. Right, fingertips down. Let your head, head drop. Make sure that you subscribe because then that helps me be able to keep making these videos for you completely for free. So hit that button and subscribe right through here. Roll those shoulders. Let's get one big deep breath in. Thank you so much. For joining me today. You did it. That was your dumbbell. So strength and power hit workout. Great job, everybody.