34 Minute Dumbbell Burn I Momentum Day #11

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell burn workout. This is day 11 of your Momentum challenge and we are going to make it burn using those dumbbells. Full body workout with your weights. We will get strength, we'll get cardio, we'll get mobility. We will leave feeling good. Are you ready? Let's do it. Let's just start with a little bit of a warm up. Just like normal. Go ahead and march. Roll through those shoulders to the back and to the front. And one big deep breath in and out. A couple more just like that. Gotta re center ourselves. Maybe it's been a long day of work of kids. Who knows? Let's take it out nice and wide. Just lean into those side lunges. I want you to just rot over through the arms, the shoulders and the wrist. And then let's roll through our back. So flat back down and round it up and up. Two more. Last one and hold it here. Gentle push out. Rolling through those shoulders. There we go. Walk them in. Bring it up. Tap it out. Reach. So again, as always, I will give you options. So you work to your fitness level. As I always say, you be where you are today. Reach it over. If you need to modify that is totally fine. That's why I give you options because we are all on our own fitness journeys. I'm just glad that you showed up. My only rules are stay safe and keep moving. Right? Those are the rules. Here we go. Little hamstrings to the back. Shake that out. Let's roll through our hips just a bit and then we'll do a little stretch to the front. Reach, reach. Yes. Okay, so shake all of that out. We are going to start with two dumbbells. Bend your knees to get them. Make sure I always say that because not really great for our backs if we bend over to get them. Unless you have that perfect deadlift form, which you might. Okay, so toes out. We're gonna start with just a plie squat. So if you don't have dumbbells, grab some soup cans, some water bottles. Don't worry, you can even just do this body weight. Just add a little extra if you have those dumbbells. Toes out. We're gonna drop it. Plie squat down and up. So drop those hips, squeeze up through the center. I like to rest my dumbbells right here on the sides. But totally fine if you want to have them down in front. In fact, I low and bring it up. Just making sure that you're dropping in the hips not necessarily dropping in the chest. Shoulders back. Nice. Good posture. Just starting through that lower body. Then we're gonna add some upper. And we are going to live up to the title of this workout. We're gonna make it burn. It's gonna be fun, but we're gonna make those muscles burn as well as get your heart. Heart rate up for cardio. Right? Let's go four more. Drop it low for four. Three, two. So I want you to hold it down here. I know they're burning. Bring those dumbbells in front. Hammer curl. I want you to go up, circle to the back, behind the legs. Up, circle to the front. So if you can, I want you to stay down that whole time. Let's make those legs work. Up, circle back, Circle front. Right. Up, circle back. If you need a little break, you can bring it here. But if you can, low that whole time, breathe up, circle back. Let's go two more. Rotate it all the way through. One more. Good. Hold it in front. I want you to pulse out with those arms so you're actually squeezing in the shoulder blades while we keep those biceps working. Power those legs. Pulse up this time. Breathe. Can we add a little pulse? Legs and arms together. Up. Breathe. Yes. Burn. Four, Three, two. Relax. Is it burning? Is it burning for you? I hope so. Okay, what I want you to do is drop one dumbbell down while we give our legs a little bit of a break. Standing crunch. So dumbbell here. Everybody can do this. Knees to your chest as you do a little crunch. Breathing out on that exhale, zip up that core. So what it's not is a lot of upper. I want you to think about that contraction here. Just standing crunch. Wow. We let our legs and arms get a little break, and we're going to move on with that dumbbell burn. Breathe. Let's go four more. Four. As you know, you've done my workout before. I like to do a lot of active rest where we're moving. We are giving some things a little bit of a break, but we keep working, right? Okay? So take it nice and wide. So what we're going to do, we're going to start with our arms. So I'm going to do a big circle, and I'm going to turn my body this way, then circle back to center. So you can either do a little twist with your feet like I just did, or pick your feet up. Turn. Pick your feet up. It's up to you. Over your body. If you have light dumbbells and you want to do one dumbbell in Each hand, that's totally fine. You don't have to do one. If that feels too easy, you can do two. Just keep them close together. Let's go one more. Just the arms. Good. Watch me here. Turn into it. Drop it low. Back to center. Turn into it, Drop it low. If you want to keep just the tap and turn and not get super low, you can. That's totally up to you. Let's go four more. Four, drop. Three, drop. Two, one more. Breathe. Can you hold it out here? Drop it low. Little pulses. Arms straight. If you can. Bring them in. If you need that breather, breathe for eight. Seven, six, five, four, three, two. Watch me here. Take that dumbbell here. I want you to tap it down. Tap that foot in. Bring it back, tap it down, bring it back, tap it down, bring it back. You're staying low the whole time. If you can. If you want to, just do one. You can reach down with the dumbbell. Bring it back, or just do the tap and here. Staying low and breathe. Good. Let's go four more. Four, and bring it in. Three, two, one more. Good. Who's burning? I know I am. Whose heart is pumping? I know mine is. Catch your breath. Sneaking in that cardio, right? We're not even jumping up and down. We're going to start with the arms to the other side. So. Same thing. Think about that rainbow. Little pivot. Pivot or twist. Whatever feels better for you and your joints. Just the upper with a little turn for core. No legs. Ready? Here we go. Turn, circle back to chest. Big reach over. Circle back to chest. Turn, circle, back to chest. Really reach out. And again. If you have two dumbbells, that's fine. We just want to keep them circling. Chest straight out. That's hard. You got a heavier one. Breathe. One more. Just like this. Keep it here if you want. Or add the lunge. And back. Right. Breathe. And back. Yes. Oh, man. Feeling those shoulders. Four more like this. Don't forget about that core pulled. Three, two, one, more. Can you hold it here? Little pulses. Try to be here if you can. I know that's a lot, so if you need to bring it in. Just stabilizing that core. Keep those shoulders working. 8, 7, 6, 5, 4, 3, 2. Watch me here. Tap it down and bring it back. We're staying low the whole time. Tap it down and bring it back. So we're not coming all the way up. Tap it down and bring it back. If you want to, just do arms. Remember, you're just here to here. You're still gonna get the leg work. Tap it in, drop it. Low lunge. So a little staggered deadlift here. Pull those elbows back. Dumbbell. And breathe. Everything's working again. That's what you can do. Here. Four more. Four and breathe. And three and two. One more. Yes. Relax. Breathe. I feel like I can still hear my kids crying in the house. You guys know how it goes. All right, guys, breathe. Catch your breath. I know our arms are tired. Let's do a little side knee crunch. So it's one side. Keep it here, not going over. Keep it at your chest. In and out. You don't have to actually touch. Elbow to knee, if you can. That's great. Breathe. Elbow to me. Yes. You can do a little more if you want. Let's go. Four. Three, two. Other side. Start small. Bring it in. That feels like too much balance. Just lean into it. That's okay, too. Yes, good. Four more. Four, three, two, one. I know I cheated that last one. Drop your dumbbell down safely. Bend your knees to do it. Let's grab a sip of water. Oh, man, I am feeling that. It's a little tap it out. You know, I love to say that. Take it here. Bend your knees to break those dumbbells back up. Spilling water. All right, here we go, guys. Bend your knees for toes down the flat. So going with our theme, we either start up or we start out lower. Then we add on. We're gonna go side lunge. So I'm stepping out to my right. Your left. Roll those shoulders back. I want you to step into it. Push out. So I'm leaning deep into that hip. And I'm pushing through. Bent leg, straight leg, little stretch. Looks like this. Watch my hips driving back. And push. So I'm here. Low to high. Sit deep. Drive the hips back, push out of that leg that you're stepping with. And breathe. Yes. Four more right here. Here we go. Four and breathe. Three, two, one more. I want you to hold this one down, so try to stay deep. If you need to come up a little bit, I still want you to keep that chest low. And watch me here. I'm pushing down. I'm pulling my elbows up, pushing down, pulling it up so it's low, like a row. Flat back. Push and pull. Push and pull. Stay on that hip if you need to. You can take it here. Push and pull. But if you can stay deep, breathe and squeeze. I know a little bit of a different row. I call it a rotational row. Let's go. Four. And breathe. Three, two, one. More. I want you to hold it here Step in and squeeze. Step in and squeeze. You're just keeping those arms up. Squeeze in the back if you can put them together. Drop it down. Squeeze it out. Three more down. Squeeze it up. Two and one. Hold it here. Pulse it back. Pulse. Squeeze in those shoulder blades. Drop that chest a little more of a row for 8, 7, 6, 5, 4, 3, 2, down. Relax. Tap it out. All right, guys, now we're gonna do that sequence on the other side. I know. No repetition, except when we have to go back to the other side. So what I want you to think about. You guys, tap it out for Jog it out. We're gonna switch our arms when we get to that row. So we're going down, palms up, pulling up this way. So think of it as still a row. So we got to keep that chest low and lean into that hip of the side lunge. But we're rotating our hands. Okay, get ready. Starting with that side lunge. My left, your right. Here we go. Push out. Yes. Lean in. Push out. Breathe. And out. Step in deep. Remember, lean into that hip. I want you to really think about getting that stretch in the stationary leg and then really sinking deep and back in the moving leg. One more right here. Here we go. 4. Deep as you can go. Push off. 3 and 2. One more. Hold it down here. Watch me, guys. Push with those palms up. Push and pull. Push and pull. Push. Looks like this. Push and pull. Keep it going. Push and pull. Stay low if you need to, come up if you need to, but try to stay down into it. Can we get four more? I think we can stay low. Four. And squeeze. Three, two. One more. All right, this one's gonna be trickier. Keep those elbows up. Tap it up. Lunge it down. Tap it up. Elbows up, too. I know they're tempted to drop, but try to keep them up. Let's add. Drop it down. Here we go. Roll it up. Drop it down. Row it up. Drop it down. Last two. And one. And relax. I know, guys. I was feeling that. Drop both dumbbells down. I want you to shake out those arms. Tap out those left. It's a lot. It's a lot for your brain. This is a lot for your muscles. Muscle confusion, we call that. So again, if at some point you gotta just do one of the movements, that's okay. Be where you are today. Just keep moving. You can always come back to this workout many, many times. And step it up if you need to. Okay, team, quick sip of water. If your heart's pumping like mine, I hope so. How Are those legs feeling? Don't worry. They're about to get a little break. Okay, team. So one dumbbell if you can, or two, if you have lighter, smaller dumbbells, you can do two. The motion that we're going for is we're gonna do a little lift to the back, then we're gonna bring those elbows up. One dumbbell, in some ways, might be a little bit tougher because it's going to challenge that flexibility. So watch me here. One dumbbell behind. Behind your back. You're going to grab it with both. Again, if you have lighter, you can go here pretty comfortably. Take it there. Watch me here. One foot forward, dumbbell between two hands. If you can just lift and lower, it's going to be a teeny, tiny movement. I know that that's different and not something we normally do. So I want you to stagger one foot forward. Squeeze. If you've got two dumbbells, just push back and here. Let's go. Four. Little lift. Three is what it looks like. Two. Watch me here. Elbows up. Elbows up and down. That's hard. I know. Think about those tries in the back. If you've got two up, keeping it a little bit leaning forward, but we're mostly straight up and down. Who's burning? Four more right here. Four, Three, two, one. Relax. Bring that dumbbell down in front. Keep your weight here. I just want you to do a little lift and lower squeeze. So this leg is taking the work. This leg, we're just doing a little booty squeeze while we catch the breath. 7. If you want to get a little lower, you can. 6. Lean into it. 5. Pull that core in. 4. 3, 2. Bring that dumbbell back behind if you can. If it's not too much for your balance, lift and lower with both. I know, right? Squeeze straight up. 4, 3, 2, 1. Dab it outside to side. Dumbbell in the front. Breathe. I want you just to do a little bit slow and controlled opposite muscles, those biceps, before we get back to those triceps. Ups for four. Three, two. Can we do it? All right. Zip up in that core. One dumbbell behind or two between both hands. Other foot forward. Little lift. Here we go. Lift and down. Lift and down. So it's all through the back and shoulders. A lot of triceps. If that's not super comfortable. Or again, if you have lighter weights, just use one dumbbell in each hand. So two dumbbells for four. Three, two. Bring it up. Elbows up. Right here. Watch me. Elbows. Looks like this. Breathe. Keep it going. Burning. Four Sweat. Three, two, one. Dumbbells just right in front. It's really small. Keep a slight bend in that front leg, but it's just a little lift I like. You're in bar class. Squeezing that glute. Doesn't matter if it looks graceful. 4, 3, 2, 1. If you can, bring it behind. If you can't, just do one or the other. Here we go. And squeeze both up. Pull that core in. Four more. Four, three, two, one. Ah. Take your one or two dumbbells up over your head. I know, because it's burning. Swing. Take it here. Little pulses down. Elbows in. You got this. Burn. 8, 7, 6, 5, 4, 3, 2. Relax. Oh. Put that down. Bend your knees to do it. One last little thing before we go to the mat. You have a few options. All right, team, we haven't done a regular squat. I don't think right, so let's just take it. I want you just to step it out, touch it down, reach it up high. Step it out, touch it down. It's last. Little burner for the legs. You can reach. You can go up on the toes. You can jump if you want. Breathe. Then we are going to the mat. A couple more minutes down there. Not a couple, because somebody's gonna comment and tell me that's only two. It's gonna be more than two. Four, three, two, one. Hold it here. Pulse those hips down. Can you get the fingertips on the ground but still keep that butt low. Breathe. 8, 7, 6, 5, 4, 3, 2. Relax. Grab a quick sip of water. Let's take it to the mat. I know, huh? All right, team, with your dumbbells, hopefully you're feeling a little bit of everything. I know I am. Let's bring one dumbbell. We'll bring them both. Let's start on all fours. If you are pregnant or newly postpartum or, you know you have diastasis recti, I want you to stay on your knees. We're going to start here. I know we did some rows, but watch me. We're gonna pulse and just pulse. Stay on your knees. Zip up that core. If you want to try that challenge, I want you to lift up into that bear plank and pulse. All right, so holding the bear blank on one hand is hard. We're not going to do it very long. Zip up the core either way. Stay on your knees to modify. Lift up if you can. Here we go. Pulse. Squeeze in that elbow. Keep those hips and shoulders as turned into the mat as you can. Pulse. 8, 7, 6, 5, 4, 3, 2. Relax it down. Stretch it back. We're gonna do the same thing on the other side. Relax those wrists. So stay on the knees if you need to, if you can. I'm gonna angle this way so you can see. Zip up in that core. Knees are directly beneath the hips. Lift it up if you can. Pulse. Here we go. Pulse. What I mean by keeping those. Those hips and shoulder square is not turning here, right? Breathe. Pulse 8, 7, 6, 5, 4, 3, 2. Relax. Stretch that out through your back, right? Yes. Good. Awesome, team. All right, so keep it here. We're gonna come into a front plank. Plank. So if you're in those categories, prenatal, postnatal diastasis, I want you to stay here. I want you to do that bird dog. And then you're gonna lift in a curl. Bird dog, lifting a curl. So your curl just goes front to your body. Everybody else, if you can, bring it all the way up, full plank. And we're just going to alternate our curl. Curl, curl. Right to the center of your chest. Chest curl, curl. Here we go. Looks like this. Curl and breathe. Bend in the elbow. It's not a row. It's elbow flexion. Yes. Here we go. 4, 3, 2, 1. More. Rest those wrist again. Okay, team, come into a seated position. Breathe. One dumbbell in the center. Prenatal, postnatal, I want you to stay right here. We're just gonna go up and over, up and down. Looks like this. Anybody who needs to modify, stay here. You're still gonna feel it. Shoulders and triceps. Everybody else, if you can, up, take it back. Take it up and down. So it's small up and back. And all your controls right here. Here's what we don't want, guys, is for that dumbbell to pull you all the way back. So we're not going back very far because it's going to pull you here. It's just a small drop of the core. Pull everything in and up. Notice I'm not going very back, very far. All just more than seated up. If that feels like too much for you, you stay seated. There's no shame in that. You're still working arms, you're still working core. Four, breathe. Three. It just as that weight pulls you back, you're forced to stabilize even more. Two, one more. Good. Hold it back. Right here. Knee and back. If you're staying seated, you just stay seated. Keep doing that press and try for eight. Lean a little further if you can. 6, 5, 4, 3, 2, 1. Relax. Knees out to the side. All right, team, on your side. We are so Close. We're almost at that 30 minute mark. Right? Here we go. Bring it up onto your side. You can be on the knees if you need to. Watch me, dumbbell or no dumbbell, I'm gonna rotate out to the edge of my mat. I'm gonna pull it back up, rotate out, pull it back up. That might feel like a lot. You just do the body weight, that's fine. Or add that knee, bring it back, rotate and back. Everybody can do this one. Just don't twist too much. If you need to modify, Breathe. One more, four. And breathe. Three, two. And relax. Take it to that. That other side. All right, here we go. On your knees or all the way up with that dumbbell. Reach to the edge of your mat or with the hand. Ready? Here we go. Bring it up. And touch. Bring it up. And touch. Knees fine too. Be where you are today. And breathe. And breathe. Yes, almost there. Body weight is fine, too. 4, 3, 2, 1. And relax. Good. One last thing for core. Stretch it over team. And breathe. All right, so pregnant, second or third trimester or diastasis, I want you to stay here. Just those deep core breaths and seated crunch. Pull everything in, pull everything out. Anybody who needs to modify, that's totally fine to stay there. Everybody else, let's take it down on to your back with or without your dumbbell. It's one last set. A little bit of core. Take it up if you can bring those feet up. And we're just gonna crunch over the knees and bring it back. We're gonna do several things. We'll move through kind of quickly. You can always stay with just this base level. You can also just do your very basic crunch. One last burn with or without your dumbbell. Or seated crunches. Here. Little tap here. A little tap if you can. And breathe if you want. Push it out. Bicycle. Push it out. Bicycle. Tuck that chin. If it's starting to bother your neck, you can take the crunch out of it or take the dumbbell out of it. Breathe, breathe. Hold it up here. Relax your shoulders. Watch me. Tap it down. Circle through. Tap it down. Little reverse. I'm making a big circle of the ceiling. I'm keeping my dumbbell up. Push those hands into the dumbbell. Last push here. Breathe. Circle. Yes. Keep it going. 4, 3, 4, 2. Can you do one last thing for burn? I think you can. Keep it here. Lower. Squeeze it in. Squeeze those inner thighs. And breathe. Yes. Take the dumbbell. Opposite side. Breathe. I know you guys, if you're doing that seated crunch, you're getting bored. But don't worry, we're almost there. We just wanted one last burning. Set. 3, 2, 1. Relax. Sorry, guys, I'm taking over 30 minutes. I always say that, right? Go ahead. Hug those knees in. If you can, slowly roll it up to a seated position. You did it. Take those knees out. Drop them out to the side. Couldn't finish without one last burn of the abs, right? So hopefully we covered everything. I think we did upper, lower, core, cardio. Let's take one leg out if that's comfortable for you. And just breathe. Fold into it. However, works for you to lean into that, pull that toe towards you. As always, get more of that stretch on your own. Take it here. Fold it over. So as always, guys, check the link in the description below. Make sure you check out my ebooks and programs that are just curated, structured programs, schedules that go along with these workouts. So lean back if you can, cross one leg over if you can't, you just stay there and seated. Walk it in. Press that knee down. So if you're looking for a little more structure, a little more of a routine, check out my ebooks and programs. There's also a link to my nutrition guide. Very practical guide to nutrition. Not a specific diet, but giving you lots of options to keep it flexible. But give you some guidance. Breathe. Let's take those hands in front. And please make sure that you subscribe and like this video and check out all of my other playlists. I have tons of dumbbells and lots of other equipment, including no equipment workouts. Reach behind, grab if you can. Squeeze and breathe. Let's take one arm across. Drop that shoulder and just roll through the wrist and take it across here. Roll through the wrist. Let your head drop to one side and then the other. One last little stretch. Take those fingertips down. Press down so we stretch through the forearm and the wrist. Let your head drop the opposite way. Breathe into that and other side. Thank you so much for showing up today. You showed up. You moved your bodies. That is success. Big roll and one big deep breath in and out. You did it. That was your dumbbell burn workout. Great job, everybody.