34 Minute Total Body Dumbbell Power Workout II Step Into Your Power Day #6

Hey, everybody. I'm Amy from Byfit by Amy. And this is your total body dumbbell power workout. This is day six of your power challenge. This is also a great standalone workout that you can do at any time. We're gonna get the total body using a set of dumbbells, and I'm going to give you lots of different options to work to your fitness level and be where you are today. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Let's start just by getting our bodies warm. Go ahead and march and roll those shoulders. We're in my new gold today just for you. Feeling good and had to give myself. I'm not gonna lie, guys. I had to give myself a little pep talk to get energized for this workout. I know you all feel me. Sometimes we are just not feeling it. But I know that once I get a few minutes into this, I'm gonna be feeling energized. I'm gonna get those endorphins going. My body is going to be feeling good and ready to go. I'm already starting to feel that. Right, so join me right here. Big stretch through here. Let's do a little gentle knee pull to the top so you don't actually have to pull. Just bring the knees in. I like to grab right on front of the leg. If you want to grab underneath, that works too. We're just trying to open up the hips and hip flexors while we stretch out those arms right through here. Now let's roll those hips so here. Roll it here. Can even do a big elbow roll with it. Let's add a little side lunge. Step it in. Side lunge. Step it in. You don't have to get super low. Just do what's best for you and where you are today. I'm going to remind you of that a lot to be where you are today. We're all on different journeys. Let's hold it right here and just do a little cross reach. We are all on different journeys, and we're all in different places today. Right? Different of life. But day to day, things are going to look and feel different. So I want you to do what works best for you. Let's take those hands on the inside of the legs, roll those shoulders, really open up the hips and stretch the shoulders in the back. Do what's best for you today. Be where you are today. I'm going to remind you throughout this that this is your workout. So you do you walk Those feet. And I want you to stay in this hinge position. We're going to take those hands up to an eye, little hinge, little Y, and then hand out to a T. So a little hand, shoulders back. I. Shoulder mobility why? And T, let's get two more just like that. I and Y and T. Big stretch. I and Y and T. Hinge it down right through here if you can. I want you to inchworm it out on your hands. If you need to drop to the knees, you can. If you want to take it here. If you want to keep it upright, that works too. Two, a couple inchworms at your own pace. All you're getting is warming up through the back and the spine, but also hanging out in that core for just a second to get our core warmed up and ready to go. If you can, let's hold this one out here. If you need to stay standing, that's okay, too. Bring that leg up here. Reach it up. World's greatest stretch. Back to center. Drop it down. If you want to take this from a standing position and just take that foot back, that's okay, too. Or if you want to take this with the knees down here, reach. That works back to here. Slowly make your way to your feet so you can walk it in and round it up or inch from it back. Join me at the top. Let's reach across. All right, here's what we got, team. This is a workout where it's essentially a no repeat workout, except we have a lot of right side, left side, that's okay. And what we're gonna do is we're starting with one back to basics for only 20 seconds. We're actually going to build on our exercises and build on our time. Often we go down in time. This time we're going up, but it's back to back to back with a few 10, 15 second rest in between. So I think you're gonna like it, I think you're gonna feel it. All right, so here's what we got. 20 seconds of a back to basics. For instance, our first one is a squat. 30 seconds where we add on, so we're adding on a second movement. Our third round is 45 seconds where we add on again and we add a little power. Now, that power today is not going to be jumping. I'll give you some options where if you want to take it up, you can. But that power today is going to be just adding intensity in your movement and power through your movement. So don't worry, it's not super high impact. I'm going to give you options throughout the entire time. So back to basics for 20, add on for 30, and add on for power for 45. I'll talk you through it as we go. Go ahead and grab a medium to heavy set of dumbbells. You want to think squats and curls and maybe some lunges. So here's what we're starting with. We're going to step out to the right in a squat. Not a side lunge, but a squat. We start with that, then we add on to a curl, then we add on to a lunge. Join me here. Step out, squat. Here we go. 20 seconds. Only step it in. So I like to have my dumbbells right in the center. If you'd rather keep them out to the side. Sit low, chest open and proud. Drop those hips. That stationary leg is doing more of that push, but both legs are working. Let's get one more right here. Yes. And breathe. Watch me while you breathe. We're gonna squat it down. We're gonna curl it up. Now, you can make them two separate motions, or you can take it squat to curl or squat. Step in and curl. You do you for 30 seconds. In 3, 2, 1. Same side, squat down, step out, curl at the top, squat down, step in, curl or squat and curl. So you can already feel where that power comes in right as you come up. Use the legs to help bring that curl up. 10 seconds down. You feel that heart rate getting up a little bit, right? You can always stay back to basics. Same thing when we go to that third round. Last one. Breathe. Let's sneak in one more. Yes. Watch me right here. You got 45 seconds. You can keep it with level one or level two, or squat, curl and lunge, or it can look like this. Squat, curl to lunge. Join me 45. 3, 2, 1. Squat, curl, lunge, or right through here. Squat, curl, and lunge. If you're getting it fluid, you're still taking it slow and controlled. You're gonna feel that one leg is taking most of the weight. You need to slow it down. Squat, step in, curl, and lunge. You can also reduce your range of motion on that squat and that curl. If you don't want to get as low, tap it back. Right. 10 seconds. There's that heart rate, right? Breathe. You do what's best for you. If you want to take it just to the squat or just to the curl, you can. And relax. Give your hands a little breather. Yes, team, shake it out. I want you to keep those taps in between so you feel that, right? You feel how we build? Back to basics. Add a compound. Nice and slow if you need it to be. Add some power. Doesn't have to be fast. You're not jumping, but you're getting the power in this round. It's a lot of power through that front leg, but also through that curl. Catch your breath. We're doing the same thing. Other side. Side squat. Side squat and curl. We're going to take a hammer curl this time. Side squat, curl and lunge. 20, 30, 45. You got three, you got two. Step it out for 20 seconds. Squat, bring it up. Remember, we are not rushing this. I know. I'm gonna try to keep the energy up and I'm gonna talk you through it. But you do not have to go fast. In fact, I want you to have good form, full range of motion. Sit low, shoulders back. Let's get one more. And up. You know what to do. So squat it down as you come up. Hammer curl or step in and then hammer curl. Fluid or separate. 30 seconds. Squat and curl or squat, step in and curl. You do you. If you are newer to exercise, I want you to take it two separate movements. You can. Even if you need to take the weight out of it and just do the movement. Or again, you always have the option to just keep back to basics. You can do back to basic squat. Back to basics. Curl. 3, 2, 1. Breathe for a second. Watch me one time. You know what to do. We got 45 seconds. Take your time. Side squat. Step in curl. Step back into that lunge or squat, curl and lunge. Let's do it. 45. Here we go. And breathe. We got down. Guess what? After this, we got a little breather on the mat. Down curl. And here. What we're not doing is rounding in our back and bring it up through here. Right. Shoulders pulled back. Yes. That front leg is gonna burn. But think about those arms working too. Yes, you can. And breathe low to high power. Power. Yes. That leg is giving you the power, but also through those biceps. You got 5, 4, 3, 2, 1. Burn. Set those weights down carefully. Grab a sip of water. Did you feel it? I'm feeling it. And guess what, guys? I was so low energy coming into this, and now I'm feeling it. That is what happens when you're not feeling motivated. Tell yourself to just get the warm up or just get five minutes of movement. See how you feel. You're gonna feel good. Yes, I'm out of breath. Yes, I'm tired. But now I'm energized. Meet me on the mat. Watch me right here as you're coming down. We're starting with just a close grip press. So what do I mean by that? My elbows are in. You're pressing straight up. Then we're adding what I call a push and pull. So we're right here. Watch me. Back to basics. We gotta press, then we're going push. Little pull over, but bent elbows. Pull it through so it really is just forward and back. You're gonna feel a lot in your arms. Then we'll add some core. Join me down here. Feet can be in bridge or up. 20 seconds. Seconds to start. Then we had a push and pull. Then we add a little toe drop, knee pull. All right, hang with me. Here we go. 20 seconds. Press down and up so you can be flat on your back. If that's not right for you, you can be up in that bridge. Especially if you're a pregnant mama, I want you to keep move through that bridge or keep it up, or you can have feet in tabletop. That's what I'm going to do to keep my core engaged. 3, 2, 1. Turn your head to watch me. Right, here we go. Here. Bent arms to here. Touch it down. Elbows, top of the weights. It's a little push and pull. We got 30 seconds. Don't overthink it. Just up to the back. Here we go. What it is not is that traditional elbows, weights, elbows. So I really want you to think Barbie arms here to here, right? Squeezing your back, squeezing your shoulders. But what we're not doing is a press triceps like we normally do. Push and pull up and here, right? Feel the difference? I know I'm feeling more shoulders and tries. 5, 4, 3, 2, 1. Relax. You can set your weights down if you need to. We got 45 seconds. Watch me here as I take my dumbbells over. I'm going to tap my toes. I'm going to pull it in. Everything nice and tight. Join me here if you can. Here we go. So pull over with that pull. Drop the toes. Push. Little lift here, almost like your weights. And your knees are pulling together, but using your core to do it. We got upper and core. If that's not right for you. Bridge and down. Yes. Arms. I know. And breathe. Burn core in five, four, three. Yes, team. I lost my clock on that, so let's just do a couple more. Why not? Three, two, one. Relax it down. Oh, I couldn't tell if we were at 30 or 45. I couldn't see it. Stretch it out right here. If you want to do a few little toe taps or bicycles to stretch out those legs While you're stretching out your arms. Keep that core working. Yes. Right. All right, we are back up onto our feet. Grab some water if you need it. Take your time coming up. If you want, you can switch to a little heavier. I know. Do we feel that? Yes. I'm going to switch to my 15s water if you need it. While you're getting water. Let me show you. We're going right side, left side again. We got a side lunge. We're going to start with that. Then we're going side lunge row for 30. Then for 45, we're adding what I call a little blast off. Power up through that knee. So I want you to power up. Find that balance with the core row. Power up. You're really pushing out of that hip and then stabilizing through here. All right, 20 seconds. Starting with the side lunge, you have 3, 2, 1. Side lunge, push up right here. Get low. So remember, on that side lunge, if you need to, you can always take a body weight. You can always take it stationary. It's different than our side squat. You're shifting your weight. Drive up and through. Last one. And relax. As we get heavier, as we add more, try not to cheat and only go halfway. Try to really get low. You're gonna hang out in that side lunge to do the row, then step out of it. You got 30 seconds. Here we go. Side lunge row. Step out of it slow and control. Step to the side hinge. Pull those elbows up in a row. Right through here. Down row. Push out of it. Really think about shifting your weight, hinging forward, bringing the elbows up. Yes, you can. Side lunge, row and up. Five seconds. I know. I feel it, too. And breathe. All right, team, give your hands a break if you need it. Watch me. Right here. Side lunge, row. Drive it up. Blast off. There's your power core. Stabilizing back, stabilizing knee coming up. We're still gaining the hips, the glutes, the back. And then as you come out of it, drive it up. If that's not right for you, you just tap it in. Or you just keep just the row or just the side lunge. Join me for 45. In three, in two, same side. Breathe. Blast off. Down row. Blast off. Right here. Yes. And up. Flat back. Yes. You can sit low. Take your time. Remember, if you just need to tap it in, you can still get that power right. If you can drive the knee up, burn hand up. 10 seconds. Yes. I know what you're thinking. We got a whole other side of this. I feel it too. 3, 2, 1. Finish it strong right here. Give your hands a break. Let's do some little hamstring curls right before we jump into that other side to open up those hips and hip flexors. Stretch out through your back. Yes, you can. If you need water, grab it. We're doing all of that again, Side lunge. I want you to really focus on shifting your weight. Stretch here, Work through here into that hip. Push it out row. I want you to really focus on pulling those elbows up. Then when we add the blast off, you got that power. 20 seconds to start, then 30, then 45, then we're back on the mat. Hang with me. Yes, you can. Three, two, two. Side lunge. Here we go. You can step out of it, or now that you know what's coming up, if you want to keep it stationary, that works too. Side squat, lateral squat. Lean into it. Not a side out side, step out, squat like we just did, but a lateral. So straight leg, bent leg, push it up. Get one more, and you know what to do. To do. If you're feeling fancy and you want to go wide row or supinated row, you can. I'm gonna keep it regular. 30 seconds. Side lunch to row. You pick where you need to be for you. Here we go. Your workout row. Maybe for your workout, you're taking it stationary row, and then you're gonna add the side lunge back in for power. You do you. If you're moving in this workout, if you're challenging your body, your muscles, your endurance, that's all I care about, right? I don't care if you're doing the same thing as me or anybody else. We got five seconds. One more. Good one. All the way up and through. Yes. Give your hands a break. Shake it out. 45 seconds, team. Let's get through it. Catch your breath. Do what you need to do to really, really reconnect Side lunge. Strong row. Power it up for blast off. All right, get set. Wrap that core. Shoulders back. Remember, we got the mat coming after this. Bend your knees to grab it. Side lunge, row. Blast off for power in 3, 2, 1. And remember, blast it off, core. I want you to hang out in the side lunge while you do your row. Hang out in the blast off to feel that core. Remember, this is a no repeat workout, right? So once we're done with this, no more side lunges, no more rows, no more blast off. Really focus Especially as you get tired into that form. Side lunge. Elbows up, squeeze in the back, push out of the hip blast. I know some sometimes we think power. We want to go fast, but I want form. 10 seconds. Bring it up. You got five. Can you get one more? Good one? 4, 3, 2, 1. Yes. Set those down. Let's grab some water. Hamstrings. Shake it out. I know. Feeling it. Two team, meet me on the mat. You can do a few more here. Here's what we got. 27 seconds of a regular plank on your elbows. Then we're gonna add a plank press. I know. Don't get in your head about it, because then we have another plank push and pull similar to our push and pull here. We're gonna do plank press with a stretch. You got either down, dog or child's pose. I'm gonna talk you through it. I want you to watch me here. We're starting with your regular plank, holding for 20. Everything is in nice and tight. 30 seconds, we're going up, down, up, down. 45 seconds, we're going up. Stretch it back to down dog or stretch it back to child pose. Hang with me here, starting in that plank. You can do any of this on your knees if you need to as well. Well, but let's go ahead and get a 22nd plank. Tilt the hips, tilt the pelvis in. Hold it here. Here we go. Plank checklist. Tilt the pelvis up, hips and ribs towards each other without turning those knees in. Pull the navel to the spine, tight in the legs. Tighten the glutes. Straight line from the top of your head all the way down to the tailbone to the heels. We got three, two, one. Stretch it up. Now, again, if planks are not right for you, I want you to hang out on those knees and think about those things. And you can tap it back or plank breasts from here. So we got plank with plank press. Up, up, down, down. On your knees, on your knees or on your toes. Here we go. We're going up, up, down, down. I want you to think left, right, left, right, and then switch it right, left, right, right, left. Your core is working just as hard, so even though you're pushing through that upper body, I want you to think about pulling with your core, especially as it gets hard for those arms. Really think core, core? Yes, especially on the way up. 5, 4, 3, 2, 1. Stretch it back. All right, team, again, you can stay on those knees. I really want you to take this option if that's what's right for you. And then child's pose. Or you do full plank. Down, down, up, up. And you have the option of a down dog for the stretch or a child's pose. 45 seconds. Let's get it done. Here we go. Down, down, up, up. Child's pose or down dog. That's your pull. Back to center. Here's your push. Down, down, up, up, down, dog, stretch. Back to center. I know those arms. Down, down, up, up. You can also do child's pose. Back to center. Down, down. Knees are totally fine. You do you. What do you need in this moment? We got just about 10 seconds. Can you give me some good ones? Nice and strong all the way through. Slow and controlled. I think we got time for one more. Down, down, up, up. Stretch. Relax. Hang out in that stretch for a minute. Slowly make your way up. Oh, I know. Guess what, guys? One more thing. Up top, both sides, then we got some core, then we're done. All right, shake it out. We're gonna take it to that kickstand deadlift. All right, now you have a few different options. I'm going to take it with my heavies. Then when we get to that power round, I'm switching to one dumbbell. So I want you to have something lighter for that last round. If you want, I'm going to talk you through it. I'm going to show you without weights, we got a kickstand deadlift. You can take it here. Remember, it's a hinge. Push through that front heel. If you're feeling fancy, you can take it to the one leg. Then we're adding a curtsy, little curtsy lunge. Then we are adding a shoulder raise. So that's where I'm going to switch to one dumbbell. Or I'll show you an option to switch to two lighter ones. So it will be kickstander, one leg, curtsy and raise. All right, so you switch to whatever you need at that moment to do that front raise. Even if that's no weights. Kickstand, dumbbell. Grab those heavy weights. You got 20 seconds to start. So feet shoulder width apart. It's a hinge weight. Stay close to the front of your legs. Power up. Squeeze in the glutes. 3, 2, 1. 20 seconds. Bring it up right through here. Now, if that is not right for you, you can take it body weight. Just hinge it here. Just get the movement pattern right here to here. If you want to take it up one leg, drive up through the heel. Three, two, one. Shake it out. Little stretch. Now, as we come up out of it, separate Motion, curtsy, lunge. Back to here. Kickstand to curtsy. 30 seconds. 3, 2, 1. We got kickstand all the way up. We got curtsy looks like this. So kickstand all the way up. Crossover, curtsy, lunge, right leg. Heavy. Because we're giving our arms a little bit of a break after all those plank presses, right? And here. Down and up. Remember, you can take it one leg if you want balance. Last one. And here. Yes. Set either one weight down. Watch me here. 45 seconds. One leg or kickstand? Kickstand, curtsy, and then raise. Or two dumbbells. I think I'm actually gonna switch to my two tens. Let's get it done. 45 seconds. You can do it. So that front raise, then as you come up out of the curtsy, will look like this. One dumbbell or two. 45. Here we go. Kickstand all the way up. Curtsy and raise. Step back, Kickstand up, curtsy and raise. What I don't want you to do is use your back, all right? It's not a swing, but I do want you to use that curtsy to get some power with the raise. You got one dumbbell. That works, too. Kickstander, one leg, curtsy and raise. Kickstand, curtsy and raise. You do you. If that's too many parts, just keep one. Just do the raise. You can do it. 5, 4, 3, 2, and 1. Set those weights down. Little stretches right through here. Through the arms, flex the foot through the leg. You don't have to get super high, right? You can even just keep it here, but stretch it out. Same thing. Other side. 20, 30, 45. We are so close to being done, team, so let's get it done. I'm gonna go back to heavy. You do what's best for you. I know we're at the end of the workout, so join me for 20 seconds. Kickstand. Three, two, one. Here. Bring it up. Kickstand up. Shoulders back. One leg works too. You. Do you really push into that heel? The back of the leg, hamstrings, hand, glutes. Yes, team. Five, four, three, two, one. All right, you know what you're doing. Kickstand all the way up into a curtsy. Two separate motions. Three, two, one. Kickstand and curtsy. You got 30 seconds. If you're modifying, take the weights out of it or just cross over. You don't have to get as low. Regular lunge works, too. Keep those shoulders pulled back. Keep those eyes out in front. You're starting to get tired. You're starting to see the top of your legs. You need to readjust. Keep it up. Right here. We got five, four, three, two, one. Finish it out. You know what to do. Team, kickstander, one leg, curtsy, front raise one or two dumbbells. If you have two dumbbells, you want to take it out to the side, you can try that, too. 45 seconds. Here we go. Right here. Kickstand, curtsy, front raise or deadlift. Curtsy, lateral raise. Whoo. That's harder. Ha. Obviously, if you have one dumbbell, you want to go to the front. Here, here, and out. Yes. Almost there, team. Keep it moving. One dumbbell or two or none. We got five, four, three, two, and one. Set those weights to the side again. Shake it out right here. All right, team, quick sip of water, weights out of the way. Ha. Yes. Shake it out. All right, we got a lot of core stabilizing, I think. Let's take it to a bonus move. Why not? We had one more core that we're going to get into, but we're to just going. Just gonna add it in. Here's what we got, team. We're gonna take it to a plank. Walk up. All right, so we're here. Dumbbell in the center. You're gonna walk it back if you can. I want you to go row. I want you to step it up. I want you to curl up and press, then drop it back down so it's a plank row. Step it up, curl, and press. If that is not right for you, I want you to lunge, row, curl, and press, then switch your sides. All right? Totally fine. I'm gonna try to do 15 the entire time. We'll see how it goes. All right, let's finish this strong. We're combining our whole last round into one bonus move so I can get you out of here sooner. 60 seconds. Step back into the row. Plank, row. Step in. Opposite side. Step it up. Curl and press. Switch it. 3, 2, 1. Feels like a lot. I know. Walk it back to that high plank. You can be on your knees, too. Row it. Step that opposite leg in. Step it up. Curl, press. Drop it back down. Walk it back to that plank. Other side. You got your row. Keep it in that hand. Step that other leg up. Drive it up and curl. Press. Yes, you can. Remember, if you're modifying, you can do step, back, row, step it up, curl, and press. You can even lunge it back. Row, up, curl, and press. Almost there. Step it back or walk it back. Hup. Right through here. Finish strong. Row, other Side curl. Whatever you're doing is right, I promise. Take it back, pop it back row. Can you get one more side? I know we're out of time, but if you're finishing. Other side. Breathe. Yes, you did. So set those weights to the side. What do you got, team? Breathe. Shake it out. I know, I know. I just didn't want to keep you here too long. I had a different bonus move in mind. But guess what? We're gonna add that to another workout. You're gonna see it again. It's a fun one. Tap it out right here while that hurry comes down. Water if you need it. Let's swing those arms a little active stretch right through here. Heels and heels. Then tap behind. Reach, reach. Quick little stretch. But of course we're going to keep it short. So please get more of a stretch on your own. Arms forward, arms back. Yes, you can. Please leave me a comment. Let me know. How did that feel for you? It was challenging for me. Let's get a little hamstring stretch here. Sit back. If you're able from the stretch to do some little arm swings, you might need to balance to do it. If that's too much, just hold the hamstrings. That was really tough for me. It felt good, but it felt hard. I hope you feel the same way. Switch your legs right here. Let me know in the comments. So don't forget to like this video. Leave me a comment. And of course, subscribe to my YouTube channel. When you subscribe, that helps me keep making these free workouts for you. If you're not already watching this in the BodyFit by Amy app, make sure you download the free BodyFit by Amy app. And if you're able, join us in the Body Fit Athletic club. That is where you get that community, that accountability, that support live streams and Q&As with myself, with our Body Fit dietitian, Vivian and so much more. Recipes, nutrition plan, all of it. And if you were looking for one on one coaching with me as well as the guidance of a registered dietitian, then check out Body Fit Elite. Everything is is in your description below. Little quad stretch if you can. Fingertips to the back. Thank you so much for being here. Again, I encourage you to get a few more stretches on your own since we're keeping it pretty short to get you out of here. Let me know what you thought. I am tired, y'. All. I hope you're feeling good. Hope you're feeling it. Let's shake everything out right here. Right? Roll those wrists, those elbows all the way through. Head drop. Thank you so much for being here today, for showing up and moving with me. One big, deep breath in and out. You did it. That was your total body Dumbbell power workout. Great job, everybo.