34 Mins Dumbbell Full Body Burn Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell full body burn workout. In this workout, we are using a flow format, so no circuits or intervals, but it is going to move quickly and we're going to work the entire body. We're going to get back to basic strength. We're going to add on some compound exercises, and with all of it, I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. Let's start just by getting a quick, dynamic warm up. We'll start with a march or a jog, whatever you need to do to get the blood flowing, get the energy up. You can move those arms. We'll get a little bit of movement, prep some mobility exercises, and then we will jump right in. Let's roll those shoulders. So again today we are not working in intervals or in circuits. I know sometimes that makes some of us a little bit nervous if you've done my workouts like that before. But the thing to remember is one, we're still breaks. We're still going to be working in a flow format, alternating between exercises, but it is going to be no repeat today. So essentially some longer sets where we add on. Let's take it right up here. Arms up and then drive the hips to the back. So we'll have some longer muscle endurance sets where we're also building strength. And usually this type of format goes by really quickly. It's over before we know it. So get excited about that and as I always say, be where you are today. So with this workout, let's take it cross over and then step out into that side lunge. If you need a break before we have it, if you need to split up those exercises, I'm going to give you a bunch of options to do that. But you do you be where you are today. And if that means that you're gonna break before me or you're gonna mix it up, that is okay. The important thing is that you are here. You are moving your body. Let's take those out. Arms up with that Y and then drop it down so you're here. Big stretch for the shoulders and then squat. So a little bit of a squat, but also letting your chest come forward to stretch through the back. So we're right here, big open up. Let's get two more, one more. And then let's take it right down, right here. Hands on the inside. Just kind of press the shoulders forward as you gently press back. So full, full body Dumbbell burn. Working the full body, we'll start back to basics. We'll add on. So I'll try to cue you ahead of time of what weights you might need. Walk your feet in. Let's take it right here straight up and little drop in the knee. You don't have to get super deep into that lunge, but big reach and hip opener. So I'll cue you on your weights. Working with dumbbells, of course, I'm going to encourage you to go heavy, but if we're doing something lower body, but we're going to add on an upper body, I'll let you know what that is so you know ahead of time and you're not feeling, oh, now I have to switch my weights. Let's hold it here. You can either hold it up top or drop it down into that world's greatest stretch. You can either just hold here or reach under. Even dropping the knee, really creating that space in the hip right here. So lots of options. And again, it's no repeat. So once done with it, it'll feel like a little bit longer of an interval, but essentially, it's like we're getting three sets in one or two sets in one, and then you're done with it. So I think you're gonna like the format, and I think you'll probably tell me in the comments as well if you can step back into that high plank. Otherwise, put your hands on the bench on the wall, or come down onto your knees. Just gonna do a little forward and back, feeling the core warmed up. Little drop of the hips. You can do all this on your knees as well. A little petal of the feet. And then very slowly, let's walk your hands back, and we're gonna let our upper bodies hang. Pedal the feet again, and slowly roll it up. I'm feeling energized. I don't know about you. Reach across. All right, so our very first exercise, we're gonna start with a push lunge. Now, maybe you've done this before, Maybe you've done it with me before, maybe not. But what I love about it is it is a. That tends to be a little bit easier on the knees, especially the back knee, but it gets to be a little bit of a cross between a lunge and a hinge. So we really not only get the top of the legs, we get the hamstrings, the glutes, the hips, everything working. So we're gonna grab some heavy weights. What we're gonna add on to it is we're starting with our push lunge, it's going to be nice and wide. You're leaning into it, you're pushing out of it. So this leg stays kind of straight. You don't have to lock it out, but soft bend the knees. What we're not doing is dropping down here. You're gonna lean and push. All right. If you want to do a version of a regular lunge, that works too. But what we're gonna do halfway through, we're gonna add a bent over row. So I want you to grab some weights that you could do the row with and the lower body. Typically, we can go heavy with this with both. Let's get nice and wide again. You can also keep this body weight and add on when we add the upper body, starting with the lunge. Here we go. So lean into it. Push out of. Takes a little minute to kind of train your brain if you've never done this lunge before. Because we're used to going here. Right. I want you to really focus all the way. Weight is evenly distributed through the foot, even though I encourage you to push through the heels. Drive it up. Yes. Here we go. All right, let's get one more. And now we're gonna add the rope. So you can watch me one time. Lean into the push chest low row. Drive out of it. Join me here. Here we go. Lean row. Slow and controlled. If at any point you need to take this to just the row, that's okay, too. Trying to make sure your back stays flat as you lean. Flat, but get low, elbows up. I know, I feel it too. Yes, you can. We're going to get four more just like that. I know. Leg is feeling the burn. You're going to know pretty quickly why this workout is called dumbbell. Total body burn. And I'm watching the clock so you don't have to. All right, we're gonna hold this one down. We got five rows, only five. Here we go. Stay forward in that leg. Five, four, three, two, and one. Set those down. I know, right? So a lot in that leg. Now let's get that little toy soldier kick. So we're going to get some mobility in between. Give our hands a break from holding, and then we're going to go into that other side. So don't come at me. It is no repeat, but there are a few things that we're going to get. Right side and left side. All right? So catch your breath, Shake it out. All right. I don't know if you're like me, but my heart rate is up after that. We're gonna grab those weights again. Push lunge. We're gonna add the row if you want. You can go a little wider with it. That works. Or keep it regular just like you did. We're gonna do the lunge in the row, Then we'll add a little five finisher, low in the leg. And here. Are we ready? Grab those weights. Three, two, one foot forward, one foot back. Here we go. Down, Push lunge. So it's not a deadlift, but it's not a full lunge. Right? So my front leg is pushing out like it's the lunge, but I'm letting my chest come forward in a bit of a hinge. Right. You can also do this a little bit more straight up and down. But you can tell right when we get here, we really feel the back of the legs and the glutes kicking in to help, which is what we love. Everything working. Also, a lot of balance involved, right? Yeah. All right, let's add that row right here. So get steady. Here we go. Down in the lunge row. Drive out of it. So you're gonna hang out in that. Push lunge flat back row, push out of it right here. Down. And up. Down. I know, I feel it too. Ha. And up and breathe. Two more. Lots of balance. One more. All right, we're gonna hold it here. Get set. Five rows. Here we go. Pull. Strong five. Squeeze. Nice and tight. Four, three, two, and one. Set those weights down again. Shake it out right here, right? I know that is a lot. All right, we're gonna give our hands a little bit of a break as we get a little bit of mobility. Catch your breath. In fact, let's grab some water. Let's consider that all circuit one, because that was a lot. Right, so again, one long set. Cheers, y'. All. But essentially, it's like we're getting two sets of the lunge, two sets of the row, two sets to lunge, two sets of the row. Putting them together. Okay, let's give our lower body a little break, and we're going to take it to a press into overhead triceps. We're going to add some core on as we go. So I want you to find one weight that feels good for you to be here. So watch me up and over, or you might feel better holding it here, up behind the head here. Whatever feels best for you. And if you don't feel like going over your head, just do the press. Are we ready? We'll add some core as we go. We're not doing any lower body on this, but we will add some core. So bring it here. Core engage. 3, 2, 1. We're going up behind the head for triceps. Up and down, really making sure that my hips are stacked beneath my rib cage and I'm not here or here. Right. My core is in tight, and I'm letting that weight come down behind my head. Even if I'm here, I'm not cheating it halfway. I'm going all the way down. And here. Here we go. Up. Yes, Right here. Up. Elbows in. One more. All right, we're gonna add on. Watch me one time. Just hold the weight here. Up, over, Knee up, over. Join me when you're ready. Your knee is coming in. I want you to think of it like a stick standing crunch. So use your core. Here we go. Up, over, and knee up. Yes, you can. Slow and controlled. I don't know if you're like me, but I'm starting to feel those arms. And my heart rate's getting up, but I'm going to stay concentrated on my core. Again, if this feels better for you. Up and here. Burn. Yes. Two more. Last one. Hold it here. Watch me. I'm gonna twist. Just the knee. Hold the weight up. Top. Knee. So arms are working, but they're not moving right. Core is engaged. I want you to really think about that, to twist if that's good for you and your back. And try to hold at the top. Get that balance. Eight, seven. There we go. Six, five, four, three. Boom. Two. One last thing. Take it up and over. Here we go. We've got five, four. Get it done. Three, two, and one. Oh, burn. Shake those arms out. Rack that weight. Cross them over. Tap and reach across. All right, so a lot of shoulders and triceps. Upper body push. And then adding that core and adding the balance. Reach over the head. No, right side and left side on that. Now we're switching gears to all lower body. All right, so you can probably go a little bit heavier on this. I'm going to show you. We're going to start with that kickstand deadlift. We're gonna add that curtsy lunge as we go. No lifting with the arms, so go heavy. I'm gonna take it with my 25s. Catch your breath. One foot forward, so your kickstand is just there. It's not a lunge, it's a hinge. Stand up straight. Are we ready? Let's start with just the kickstand. 3, 2, 1. Drive the hips to the back. Soft bend in both knees. Stand up straight. You can Also do this with just one weight, or you don't have to go super heavy. And breathe. We're gonna get a little core break in between our right side and the left side, because I know that's a long time to be holding these weights, right? Keeping those shoulders packed, meaning pulled back. So when I get to the bottom of this movement, I'm not letting them fold forward, right? Press up through that front foot and here. Yes, you can. All right, we got it. We're gonna do a kickstand into a curtsy. Here we go. Kickstand. Stand up straight. Cross it over. Curtsy. Get low back to center. Not very many. Kickstand. Finish it. Two separate movements. Cross drive it up. Yes, you can. This is where we go back to basics. We get heavy, right? Even though we're getting two exercises in one, it's all lower body. Let's get all the parts of that lower working right here. I know if you're like me, that heart is pumping. These lower body muscles use a lot of energy and workouts, and they use a lot of energy just to maintain. That is why lower body is so good for heart rate, so good for endurance, so good for calorie burning. One more. All right, I want you to hold it here. I want to give you permission to set those weights down if you can. Hands here and watch me. We're gonna drop it down. Little pulse, little pulse. That's not right for you. Keep it here. Push you that front heel. 4, 3, 2, 1, 1. Shake it out. I know. Set those weights to the side. We're going to come down. Remember what foot was forward? So for me, that was my right, and then my left leg was the moving leg. Let's come down into a plank position. We're going to give our legs a little break, hands a break from holding the weights. But we're going to take it here. So we're here. Right here. We're going to rotate to the side. Drop the hip up and center. If that's not right for you, take it on your knees. That works, too. Join me down on the mat. Strong. High plank. Zip up that core. In 3, 2, 1. Rotate. Small drop up and center. Rotate, drop. Knees are fine, too. I know. Especially at this point, it's a little harder to do on the hand. So if you want to rotate and then drop the knee for the hip drop, or just pick one. Just do the rotation. And here. Strong up through the center. Two more. Yes, team. And relax. Stretch it back. Whoo. Catch your breath, everybody. Roll those wrists all Right. I know it feels like we should get water now. We'll get it in just a second. We're gonna take it kickstand, then we're gonna take it kickstand. Cross over. We'll set those weights down. We'll do our small pulses. Let's finish it out. All lower body. Big muscles, strong, long muscles. One foot forward, one foot back. Kickstand, shoulders back. 3, 2, 1, down. Drive it up here. Drive those hips to the back. Soft bend in the knees. Again, not a lunge. Push the hips to the back. My favorite cue for deadlifts, as if you're shutting the door behind you. Last one. All right, let's add that. Curtsy lunge. Okay. If at any point you need to drop to one weight, you can. Down and up. Here we go. Stand up straight. Cross it over. And up. Down, up, Down and up. I know. I'm feeling it too. Don't lose your form as you get tired. We have three more. Only set those weights down. Last two. Good form. Flat back. Controlling that front leg. One more. Set your weights down. Hold it here. Get low if you can. If you need to be here, this works too. But if we can, we're here. Drop the knee down. Press out of the heel up. Yes. Get low. Stay with it. I know. Keep that chest open. 4, 3, 2, 1. Oh, man. Catch your breath, team. Rock those weights. Oh, I get it. I feel it. And let's grab some water. All right. Catch your breath, team. Cheers, y'. All. We're gonna take it down on the mat or the bench. A little upper body, but we're going to start with some basic core. So meet me down either on your bench or flat on your mat. Does not matter. I want you to have a couple weights close by. I'm gonna have my 15 to start, where we're just gonna have some weighted core, but you can choose to do it without the weight. Then I'm gonna switch it out because we're gonna add a press. I'm going to switch out to my 20s, so if you want to have a couple options close by, starting with just one. Go ahead. Come down on your back, either on the bench or on the mat. And we're going to start with that weight straight up. You can hold it here or you can hold it here. Whatever feels better for you. Right above your chest. I want you to really get in alignment here. So think about tilting the hips towards the ribs. Think about zipping up the core like you're zipping up a pair of pants. Buttoning up that rib cage lifting on the pelvic floor, making sure that we're not arching or pushing in small natural curve of the back right here. Start with little toe taps. So we're going to build this. You can keep it body weight the entire time if you want, but I'm going to give you some things to think about. It's not often that we get to do some longer core endurance. Sets can be really good because our core needs endurance more than anything to be able to stabilize in our spine. So I want you to keep that tap, but I want you to shift those knees out a little bit Instead of that 90 degrees here, shift them here. Now do the tap. Do you feel after you have to stabilize a little bit more. Right, right there. Yes you can. Again, just holding the weight. Nothing fancy. Keep them out there. Now can we extend the legs out? Dead bug or half the bicycle? Yes. Breathe. Now do you want to go straight legs? I know those legs are tired cuz we just did that deadlift and curtsy sequence. You've got 4. 3, 2, 1. Hug the knees in. Bring that weight in. We're gonna stay here. Pull over. So Barbie arms softening the elbows over the bench or to the mat and then bring it up. I want you to start with just that. Realign in that core, but let your legs rest. Here we go. Over. You can also do this body weight, but I want you to feel how you have to stabilize. Keep that rib cage buttoned up right here. And if you're feeling spicy, you can add a little lift of the shoulders. But make sure you're lifting with your core right here. Slow and controlled. If you're feeling spicy again, add a little knee. Here we go. Down. You can keep the feet on the ground or bring them up to that bicycle. Up to you. Be where you are today. Whatever is best for you. Last four, four, three, two. Hold everything in. Lift those shoulders. Bring those knees in tight. Hold it in. Can you touch the elbows to the knees? Make sure you're breathing. Can you extend everything out just a bit? Keep that chin tucked a little bit more. 3, 2, 1. Relax. Set that way down. I love a good core endurance set. We don't get to do it very often. Let's grab those weights. We're coming to a chest press. We're gonna add a bridge. So make sure if you're on the bench that you're able to get your feet flat here. We're gonna get lots of glutes and hammies with that and then we will bring it back up. To our feet to finish. So grab these here. You can use that little trick to bring them here. We're gonna start with just that upper body. Remember, we want to turn those weights in slightly. Turn your elbows in slightly. And we're coming here. Watch me. Down. Press up and in. Join me here. Here we go. One set is all we need. Feet flat, either on the bench or on the mat. If you don't have space on your bench, come down to the mat. You got time. Feel how that core feels nice and strong and maybe even a little bit tired, right? So keep that engagement as you go. And breathe. Let's take it down, everything up. Add the bridge if that works for you. Otherwise, separate them out. But we're gonna get some bridge at the end right here. Take it down, up, and squeeze. Yes, Right here and up. Can we get four more? Let's make them good. Good form. Four. Everything up. Strong. Three. Press. Two, one. Hold the weights at the top and just let your hips go down and up halfway. Squeeze. Stabilize with those weights. If that doesn't feel right, set them down or bring them down by your side. Squeeze. We've got four. Three, two, one. Slowly bring them down. Let them drop to the side. Get that nice big stretch. Yes. Team up onto your feet. Big stretch out. I know, I'm feeling it too. Here we go. Bench out of the way. And I want you to find some weights that you can comfortably do a bicep curl with. So for me, that's 15s or 10s, but I'm actually going to err on the side of bit a little, little lighter because my arms are feeling it. Here's what we got, team. We're gonna start body weight or not body weight. Stationary side lunge and side lunge. Then we're gonna add a bicep curl on either side here to here. Then we'll finish with a little bit of movement through that side lunge. All right, let's get it done. Nice and wide. Shoulders back. You're shifting your weight into one side. Weights can be here or here to start in three, two, one. Here we go. Side lunge. Drive it up. So if you're like me, it's going to feel a little light to start, but that's okay. We're going for endurance, and we want it to be a good weight for your biceps. As we get more into that and up right here, shift the weight, Push out of that side of the foot. Drop the chest again a little bit like that. Push lunge, where we're going to get A lunge and a hinge. Keep those weights in front. Here we go. Shift, hammer, bicep, curl and bring it up. If that feels weird to you, you can always do the curl at the top. Watch me here. Up, biceps and down. Right. So you pick. Is it better for you to do here or up top? And you can also have these weights here. And up. Two more. One more right here. Let's take it all to one side. We've got right. My right, your left. I can rest one right. Right here if I want. Or two. Yes, drive out of it. Four, three, two. Hold it down right here. Regular curl. Five, four, three. Stay low if you can, come up if you need to. 2. Shift up through the center. Other side. My left, your right. 8. Bring it up. 7, 6. Yes, you can. 5, 4, 3, 2. Hold it down. Hammer, curl. 5, 4. Keep those eyes up. 3, 2, 1. And relax. Set your weights down. Get a nice big stretch. Reach those arms up and then let's step back, side, lunge and reach. So just for mobility and to shake it out. Right? Yes, you can breathe. Yes. We've got four, three, two and one. Ah, yes, team, catch your breath. That was. We're right around that 30 minute mark, right. So if you need to be done, be done. If you can hang out for one bonus move, it is not timed and it is not a full circuit, but meet me down on the mat if you can. We're going to be on our elbows and watch me here. I call this head, shoulders, knees and toes. Head, head, shoulders, shoulders, knees, knees, toes, toes. So what I want to do is start here for head, head, shoulders, shoulders. But you can do it all up on your hands. I'm going to start here and then work my way up for knees and toes. So I'm adding in a little plank press. If you'd rather do it all here or if you'd rather be on your knees or elevated, that works too. No clock, no time. Or just hang with me for what? This one last core move. A little upper, a little mobility. Let's get it done. Here we go. So strong plank position, wherever you are. Here we go. Head, shoulders, shoulders. Bring it up. Knees, knees, toes, toes. Bring it down. Head, head, shoulders, shoulders and up. Knees, knees, toes, toes and down. I'm trying to really think about which hand is bringing it up. And switching. Now I'm going left, right, knees, knees, toes. And left, right, back, down. And then this is my last one right here. Head, shoulders, shoulders. Now I'm going right, left. Two knees, two toes and back down, right, left. And relax. That is it, team. Sit back. Stretch it here. I know. How do you feel? Press those shoulders down, side to side. I told you it was going to go fast, right? I know. Not a ton of water breaks and sometimes let's take one arm under, get a little stretch. I know it can be a little hard for our brains when we're used to following the clock or following the intervals, but I know many of you say initially you feel take it other side. Like you're not going to like this format. But then once we get into it, it flows pretty nicely. And again, no repeat is pretty nice, right? Come up, roll through your back. Cat, cow, however, is best for you. I'm feeling it all the way through. I hope you are as well. Definitely. Leave me a comment. I love hearing from you. Leave me a like. Please make sure that you are subscribed and that you're sharing these videos and spreading the word. That helps me be able to keep making these workouts for you. Come back under your feet. Pedal here. And it also just really helps get the word out to other people who are looking for ways to get moving here. Roll through your back slowly. Bring it all the way up. Arms up. My arms are shaking a bit. I think it also challenges us a little bit in a format like this to push past our our comfort zone. Sometimes I can look at a 42nd interval or 32nd interval and know exactly when I'm gonna fatigue, know exactly how to kind of play it safe. I'm gonna stick with my 20s on that because I know and sometimes it's nice to push through that plateau with these longer sets. So then I can say I did the longer set with my 20s. Now I'm gonna do this interval, this time interval with my 30s or whatever the the case may be. I know I can work through this because I did it in that other workout. So just a reminder that you are stronger than you think and you can do this. You're here. You are capable. You showed up and I'm so glad that you showed up to move with me today. Let's get one big deep breath in. Make sure you get more stretching on your own. In and out. You did it. That was your dumbbell full body burn workout. Great job, everybody.