32 Minute Dumbbell Upper Body & Core No Repeat Workout

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your dumbbell upper body and core workout. This is day 10 of your no repeat challenge. This is also a workout that you can do at any time. And I'm going to give you lots of different options to work to your level. We'll be working with a set of dumbbells today, working your entire upper body, arms, shoulders, back, and a whole lot of core. Are you ready? Let's do it. Okay, so let's start with just a quick little warm up. We're just marching it out. Ro, shoulders to the back and to the front. Make sure that your dumbbells are out of the way where you are not going to step on them. Take those arms across and up and down. And then let's also just take our feet planted and do a little hinge. Big reach just like this. Good. And then let's take it out. Let's lean. Rotate those hands and those shoulders so you're really rolling all the way through. Shoulders, elbows and wrists. There we go. And then flat back down and round it up. So just trying to warm up all through the upper body and the core. So as always with this workout, I will give you lots of different options so you work to your fitness level. Take it here. As I always say, I want you to be where you are today. Don't worry about anybody else. There may be a reason you need to modify and that is totally fine. If you showed up today, walk it in, round it up. You are successful and that is all that matters. So tap it out, reach across, Just stay safe, keep moving. Those are my two rules in my workouts. Right, let's take it over. Breathe. Good. And let's just gently bring those knees up. Even though we're not working that lower body, just getting the blood flowing all the way through hamstrings to the back. Breathe and then stretch it out here. Stretch. Good. Four, three, two. Good. Okay, so go ahead and shake everything out. So we are going to start as an additional little warm up with just an inchworm walkout. So this is going to warm up all through our upper body and core, but it also is an exercise for that upper body and core. So make sure there's those dumbbells again, out of the way where you're not going to step in them. If for some reason you can't go down onto your wrist or you can't be in that full plank position, maybe if you're pregnant in your second or third trimester, then I want you to stay right here and just touch it down and bring it up. So you can start with that, but if you can walk it out on those hands into that high plank. Walk it back. We're not doing any push up or press or anything like that. We're just warming up. Arms back and core. And also this will serve as a little bit of a heart rate interval. Remember, if you need to, I want you to just place the hands on the floor and then bring it up. So it's a little half squat, but you're also getting the blood flowing through the arms here. Walk it back and reach out. Walk it back. Two more. Walk it out. Hold that plank for a second. Walk it back. Last one. Walk it out. Breathe. Walk it back. And I'm good. All right, now we're really feeling warm, right? Okay, so let's go ahead and grab our dumbbells. We are going to start with a bent over row. So you have a couple of options. Let's go. Two dumbbells. Roll those shoulders back. You one foot forward, wherever you are. I want you to just have soft knees, shoulders back, flat back. And we're going to take it here. If it feels better to have both feet, a little wider stance. That works too. Just keep those eyes up and bring your elbows up. So what we're not doing is being here. I want you to really hinge at the hips so we really get through the back. So we're here. And breathe. Elbows up. Squeeze in those shoulder blades. Breathe. Yes. And squeeze. So flat back. Let it stretch. Really bring those elbows up to the sky. Then down in front, think about the dumbbells coming towards your hips. That helps here. And elbows to the sky. Let's go. Four, three, two, one. Relax it down. So drop those dumbbells down, Get a little stretch all through the back. So we love the bend over row. There's lots of variations, but to really strengthen the back, those posture muscles, and as you can tell, if you're working with heavy weights, you're going to get that heart rate up as well. Okay, so to the core. We're going to take it down to a plank. If you can't do a plank on the mat, I want you to take your plank to the wall, walk your feet back and hold it here if you're able, we're going to take it all the way down into that plank. So let's go. Elbows. We'll give our wrists a little bit of a break. Wall or mat. We're here and I want you to lift it up to Here. So pull up in that deep core. You're here. Keep breathing. Yes. Making sure that we're not dropping down or too far up in the air. Right in the center. And wherever you are, we're just going to do a little knee tap. Knee tap. Just holding, just breathing here to here. Bend in those knees in that lower core for 8, 7, 6, 5, 4, 3, 2. Relax. Stretch it back. So bring it up again back to that cardio, which was part of a warm up, right? So we're gonna walk it out again. What we're gonna add is, if you want, you can make it more of that squat thrust, not a full burpee. But here are your options. You can stay here. If you can't go down to the mat. You can touch it down, reach it up. You can even add a little jump or up on the toes, or walk it out, walk it back with that jump, or, you know, it, squat, thrust, bring it up. Any of those options will do. We're going to get a quick 30 seconds to get that heart pumping, but also upper and core. Here we go. So here and here you can be down and up. Or here or walk it out, walk it back and up or. Yes, you got 10 to go. Remember, any of those options will do. Three, two, one, relax. All right, last thing of this circuit, we're gonna go back to that row. If you can. We're gonna put it together, plank and row. If again you can't go down to the mat for whatever reason, then take it back to that row that we just did. You can just be here or plank row, one dumbbell or two. I like to just have one in the center and we're here. All right. Whichever one you're doing, find that high plank, row and row and breathe. Lifting up in that core. Zip up towards your spine. You're doing a little bit of a weight shift, but really focus on keeping your shoulders and hips square into the mat. And breathe. Breathe. Bring it up and back. Yes. If you've got those two dumbbells, you can be here too. You might be able to go a little quicker for eight, seven. Think about that center even if you're standing. Four more right here. Four, three, four, two, one. Relax it down, stretch it back. Here we go. Nice work, team. Grab a quick sip of water. That first little circuit is done. So that's kind of what we're looking at. Kind of tap it out, roll those shoulders, grab a sip. Is we will start with something to get the heart pumping. Then we'll do a cardio or then we'll do a upper, then we'll do a core, then we'll get that cardio again. We'll do it. Put them together. All right, team, so let's go to a little water on my mat. We're gonna take it here. So super simple. Knees across. Knees across. So what I'm trying to do is get those arms working, pulling, and then elbow to knee to get the core. So it's cardio, but it's upper and core. Here we go. This also the other reason to get the little cardio break is so our wrists get a break or we get a break from gripping those dumbbells. You can take it if you want. It's up to you. Really think nice and precise with those arms, and then really getting that knee across for that core. Breathe. Yes. You got 10 seconds for 4, 3, 2, 1. Relax. Good. Shake that out. All right, let's take it to a bicep curve, a curl. I'm going to go a little lighter. I have some shoulder tendonitis that sometimes acts up on certain motions, and sometimes a curl is one of them. You do what's best for you. All right, so we're here, team. Roll those shoulders back. And super simple bicep curl. We're going to do one regular, one hammer. So nice and controlled. To the shoulders, palms in to the shoulders, palms up. Right here and here. Kind of think about it, right? If you feel like you're arching your back, put one foot back. So regular curl and hammer. Curl cores in tight. And breathe regular and hammer. Yes. Up. Breathe. Did I forget? Doesn't really matter. For four more regular and hammer two more each way up and up and relax. Good. So I want you to drop those down. Little stretch, right? All right, let's go back to that plank. We're going to take it to a bear plank, so on our knees. So if you can't be down, you can do a regular plank on the wall, or I'm going to give you some options. So a modification would be, we're here just lift one knee at a time to engage that core. So that's a good prenatal or early postnatal modification. If you can. We're going to lift up those knees. We're going to hold it here, so find your balance. So this bear plank, go ahead and join me here. Start on all fours. Knees are directly beneath those hips. So we're not up here. Should I really make sure you're in here? So we're here, and then if you can, little twist if you're just doing one knee at a time, you can be here. Just one knee. Think about pulling up in that core. Or here. Holding it here. Or twist. Twist. Yes, you are. 8, 7, 6, 5, 4, 3, 2, 1. Relax. Stretch it back. All right, bring it up, team. Back to that cardio. All right, so we're back. We're gonna go 20 seconds. Just your right, my right, your left. 20 seconds. Switch it. Okay, so here we go. One side. Whatever spe speed you want. Take it up again. Think strong arms pulling towards that knee. Knee across for core. Jump it if you want. Halfway there on this side. So we're getting upper and core, but also cardio. Switch it here. Pull. Strong pull knee across your body to get that core. You got 10 to go. Jump it. Yes. Four, three, two, one. Good. Relax. All right, team, round those shoulders. All right. How is that heart rate? It's up, right? Okay, so we're going back to the bear plank or on hands and knees. I will give you some options. So we're here. You can either, just like we did with the row, lift up and have two hands or one in the center. We're going to be in that bear plank, and we're going to go across our body with that curl. You need to stay down on the knees. That's totally fine. If you can lift it up in between, I'll give you a few options. So here we go. First option, just take it across your body, switch across your body, Switch knees, stay on the ground, but core is engaged. Second option, across, little lift, across, little lift and lift. Last option, if you can be here with me, we're going across. Curl across. It's a curl, not a row, so really make sure you're bending in that elbow across your body. Breathe, breathe. Show you from. From the front so you can see across your body. Across. Knees can be down in between if you need them. Let's go. Four more. Four, Three, two, one. Relax. Stretch it back. Roll through those wrists. Grab a quick sip of water if you got it. So again, core and core and upper together. Here we go. All right, team, so let's take it with a little basic press so you can have one dumbbell or two. We're going to start low, and we're going to press it all the way up, all the way down. So it's a little bit of a curl in between it, but I want you to really pull through, if that makes sense. Pull through. And here, if you want to do it with two dumbbells, we're here and down and right. Join me, if you haven't already. One dumbbell or two. Up to the front. Down and down. You got it. And breathe. Four more. Four, three, two, one more. Good. So hold it here. So we did our cardio second, right? We're bringing. Let's go. Dumbbell to knee. So we're getting that press along with that core, along with that cardio, right? We wanted to get the press in first, mixing up our order since we'd already be holding it. Think about standing. Crunch. Like this. Here we go. If that feels like too much without the dumbbell is fine. Breathe. Should be feeling that heart rate. Good. Here we go. 4, 3, 2, 1. Relax. Good. Here we go. Take that one dumbbell up over your head. Triceps behind the head. Elbows in. Breathe. So we're kind of sneaking in a few exercises in this last circuit before we take it down to the mat. Breathe. Elbows behind for 8, 7, 6, 5, 4, 3, 2, 1. All right, team, drop the dumbbells down. Shake it out. So here's our last thing before we take it all down onto the mat. We're gonna take it all the way up. Triceps, knee and down. All the way up, triceps, knee, and down. So we're putting all three of those together, right? See, that's how we saved our cardio, because we're getting it all in. If you want to have two dumbbells, you can take it all the way through or one dumbbell, it's up to you. And then we're going down to the mat. Here we go. Up behind the head and down. Oh, forgot that knee. Here we go. Up, tricep, knee. All the way through. Up, tricep, knee. Down. Up, tricep, knee. Up, tricep, knee. From the side. Up, tricep up. Try if you can. Two dumbbells up, tricep up. Tries up. Yeah. Up. Tries. Behind the head. You can do it. Up. Knee for core. One more. Last one. Good. Relax. Stretch that out. All right. Last little cardio before we take it down. I know we're sneaking it in. Jumping jacks. Nice and strong with those arms. So I want you to not be here. Really strong. Nice and powerful. 30 seconds, low impact. You can be here, right? Totally fine to keep it here. Just still get those strong arms. High impact with that jump. Last wish for cardio, then we are all down on the mat. 10 seconds. Strong arms. Really think that you're slicing the air with those arms. Four, three, two. Relax. Good. Grab a quick sip of water. Shake everything out. We are Going to finish strong down on the mat. I will meet you there. Okay, so we are down on the mat. So we're going to start in a seated position. I'm going to go ahead and grab my dumbbells, and we are going to come back, pull everything in with that core, and we're going to come into a seated curl. So if you need to modify, you can just stay right here in the seated position. You can even go here. And we're going to just do a hammer curl up and down. So you won't have as much range in the motion as you have from a standing position. That's okay. So stay here. If you need to modify for whatever reason, that's prenatal, postnatal, beginner, whatever it is for you, if you can. Let's lift those feet up. And let's take it here so you can even angle out, if that helps, a little bit more. And then one more level if you want to go in and out. Totally up to you. Any of those options will do. So you can stay seated, curling it. Just from here, you can take it to a balance pose. Curl from here, getting biceps and that core, or out and in, out and in. Breathing out, pulling in. Let's go. Four, three, two, one more. And relax. Take the knees over, stretch over in to that. Make sure you're breathing. And then let's go ahead and turn over into a side plank. So we're just staying down here. Again, we're getting more core on the mat, but we're keeping that upper body working. We're going to come into a side plank. You can be on your knees or all the way up onto those toes. So I want you just to hold first. Find that balance, figure out where you want to be. Zip up in that core, pulling everything in towards the center. Your feet can be stacked, one knee can be down, both knees, it's up to you. Let's hold for about five more seconds, keep breathing, and then drop it down. So all we're going to add to that is a little bit of a row up. So we'll start here, here from that side plank. And then if you want, you can take it all the way up. So we're here. Lift those hips. Bring it up, drop it down, bring it up, drop it down. Just like you're pulling the elbow towards the back. If you want to get a little more obliques, you can twist it, bring it up, drop it down. You can do the same thing from the knee. Bring it up, up and down. And then if you Want? You can go up, up, down, up, up. Let's go. Two more. Last one. And relax. Good. Big stretch over. Give that shoulder a little bit of a break. Swing those legs around. Same thing on the other side. We'll start just finding that side plank, wherever that is for you. Elbow beneath your shoulder. On your knees. One knee. Or all the way up. Just holding here. Zip up in that core. Focus on that core connection. Strengthening, getting a lot of obliques, but also in the core. Keep breathing. About five more seconds. Four, three, two, and relax. So let's stay here. Let's add that row. We'll start here, and then we'll take it all the way up. So find that balance. Grab that dumbbell. Pull the elbow behind, touch it down. Elbow behind, touch it down. You can be on the knee, and then, if you want, you can rotate that shoulder in to get a little more obliques. Two more just like this. One more. And then, if you want, take it all the way up and down. All the way up. You can still rotate if you want. All the way up. One more and relax. Good. Bring it here. Stretch it out here. Breathe. Let that head drop and relax. Yes. Okay, so let's go ahead and take it back into our plank position with that dumbbell in the center. So we are going to take it here to our plank press, but we're going to have our dumbbell in the center in front for a little bit of a tap. So if you need to, you can stay on those knees. We're going to go down, down, up, up, down, down, up, up. Reverse saying, and then tap, tap. If you need to tap the back, that's okay. Just try to really reach for it. If you can, you can go to the knees or the toes. Whatever works for you. Here we go. So down, down, up, up. Switch your lead arms. And then taps, tap, tap. Knees are totally fine. This is your modification, especially if you're prenatal or early postpartum. Down, down, up, up, down, down, up. Tap, tap. You're still engaging the core. You're still pushing through that upper body and then getting that tap. Or all the way up, if you can. Down, down, up. Tap it up. Strong in those arms. Go. Two more. Last one. Tap and relax. Stretch it back and breathe. Go ahead and grab those dumbbells. We're gonna come all the way down on your back. Grab it here. And let's take it to keeping with that chest, working to that chest press. So we're gonna go up and in, down and out. So it's up to You. You can keep it right here, nice and easy. I know the chest and shoulders are tired, but you can do it. Add one knee at a time. You can stay right here. Or just the press or little toe taps. Breathe and press. Breathe and press. Let's go. 8. 7. If you want, you can even extend it out to that bicycle. Four more. Four. Three, two, one. And relax. Drop the dumbbells. Don't get a little stretch over your head. And breathe. And then I want you to watch me here. We're gonna take one leg up to here. If you need to modify, you're just going to lower one leg down and up. One leg down and up. If you can, lift that up. Other leg, leg up. Push into the leg. Leg, push into the hands. You've got those opposing forces. Everything's nice and tight. Here we go. Down and up. Keeping the shoulders lifted as you can, pull that belly button in. Breathe. Remember, if you need to be, you can just be here. Pull it in here. Still breathing deeply. Good. Or keep it here. Eight, right. Seven. Breathe. Six. I know. Really think about that push. That's where you get more work. 4. 3, 2. Last one. And relax. Hug those knees in. Roll over to the side. Get a little breather. If you need to stretch that. That out, let's get the same thing. Other side. So again, modification. Just take it here. Down and up. Down and up. If you can. Take it here. Ready? Here we go. Down and up. Big push. Push the leg into the hands. Push the hand into the leg. Oh. Lift those shoulders if you can. Remember, modification is here. Lift and lower. Still engaging the core. Still pulling everything in. Deep and breathe. Good. Take it here. Up and down. Yes. So close. Keep breathing. Last four. Four. Keep pushing. Three, two, one. Relax. Hug those knees in. Good. Breathe. Roll over to your side. Modification for this, if you want, we're just going to do triceps over the head. So if you need to stay seated for whatever reason, one or two dumbbells, you're here. You can stay there. Just make sure you engage the core. Everybody else, if you can. Dumbbells straight up, feet straight up. Start with those tries. Down and up. Bend at the elbows. Down towards the ears. Core is engaged. Either way, you're doing it. Lower those legs if you can. Pull everything in. So work. Harden those triceps in that core. Not going super low, especially if you feel like you're arching that back or you are losing that core control you want. Add a little. Little rotation at the top down. Breathe. You got it. We are so close to Being done. Four, three, two. One more. And relax. I know I cheated on that last one. Big stretch over. Breathe. Good work, team. Slowly make your way up to a seated position. Hope you are feeling it. Like me. All right. Yes. Arms. Arms. Cardio. Core. Getting it all in. Let's take those hands forwards. Just sit however is comfortable for you. If it's to have those feet out, that works too. Or feed in or anywhere in between. Chin to your chest. My arms are shaking. Reach those hands back. Grab if you can. Open it up. Please make sure that you check out all of my other dumbbell workouts as well as I have a playlist for also just upper body and just core. So if you're wanting a little bit more more or all the videos on the channels, you can check out all my playlists, get an idea of what's here. Let's stretch it over so we get the sides. So many videos for you to choose from. And then of course check the links in the description below. You can find out information on my ebooks and programs as well as my nutrition guide. That is just if you're looking for a little bit more stre structure to go along with the video. If you want more of a program and a schedule, take one hand out, press those fingertips down. I want you to drop your head to the side. Get through that wrist and forearm as well as neck and shoulders and other side. Take it here. Let your head drop, push down gently and get more of a stretch and a cool down on your own for sure. Just kind of round the shoulders here to here. Thank you so much for showing up and moving your body with me today. One big deep breath in and out. You did it. That was your dumbbell upper and core workout. Great job everybody.