35 Minute Dumbbell AMRAP Blast I February Fire Day #7

Foreign. Hey everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell AMRAP Blast workout. This is day seven of your February Fire challenge. In this workout we will be working with a set of dumbbells in the AM wrap format. So as many rounds as possible in either a four or a two minute round with either four or two exercises. Don't worry, I'm going to talk you through it. It'll be on the screen and of course I will give you lots of options to be where you are today and work to your level. Are you ready? Let's do it. Let's start with a quick warm up. We're gonna march it out or jog it out, whatever is good for you. Let's roll those shoulders. We are going to try to keep the warm up short. We will just be getting some dynamic mobility moves to get everything ready to move movement prep for this workout. But of course if you need more of a warm up, sometimes we do. Some of us do. Please get it on your own. You can check the links in the description below and you will find my extended warm up and extended cool down. If you need a little bit more of that mobility work in the beginning, flexibility work in the end. We'll cover everything. We'll be ready, I promise. But if you need more, check it out right there. Let's open those arms up nice and wide through here and then take those legs out. Step into it here to here. So we have an AMRAP workout today. As many rounds as possible. That will be in a four minute round and then a two minute round. I will explain how it is gonna work. Let's take it side to side here to here. So remembering that AMRAP is as many round as possible, but that does not mean that we are rushing or that we are sacrificing our range of motion. Reach up, reach down. Reach up, reach down. One more right here. Let's squat and then hinge. So drop it down in a squat. Take it forward in a hinge. Two motions. We're gonna do a lot of today. And hinge it here just like that. Drop it down in a squat. Yes. And hinge one more. Take it down in that squat if you can. Little side to side. This little gorilla walk opener. Three, two, one. Here we go. Right here. You can reach it down, reach it up just like we did. Or inchworm it out right here. So we want to make sure with every move that we do today that we still get good form and full range of motion. That we're not rushing it, trying to get more in, even though we're trying to get as many rounds as possible. Holding it here, if that's good for you. Press up, down, do dog, take it back. It's as many rounds as possible for you and you only. Don't worry about me or anybody else. Let's get one more and walk it back. Bring it up. Tap and reach back. Your first round will have four different exercises that will be all back to basics. So just isolations. Hold it here, drop that hand down. If you can reach that hand up, drop that knee. So we'll keep it simple. Back to basics and then take that top hand up. Reach in, reach up. Your second round will be two compound movements. Essentially just putting those exercises together. Step it up. Same thing again. Step back, get low if you can. Drop that knee down, walk that foot out. Your second round will be putting those exercises together into two compound movements for four reps each in a two minute round. So that one will be quick. Bring it forward, round it up right here. Tap and reach across. So your four minute back to basics with four exercises for eight repetitions each. When you finish those eight, you can rest or you can go right into that next round. So this is what it's about. It's all about you finding how much rest you need. If you need more rest in that Amrap round, you take it. You need less. You want to keep it moving, you keep it moving. That four minutes or two minutes looks like whatever you need it to be. Remember, I want you to be where you are today and work to your level. If you showed up today, that is all that matters. You showed up today, you are successful. So work to your level. Don't sacrifice form for speed and do what is best for you. Let's take it here. Hamstrings, a little stretch right here. So back to basics. Four moves, then compound. Putting them together. Two moves, four minutes, then two minutes. It's gonna make sense. And you know what, it's gonna be on the screen for you here to see if you don't feel like counting, you can just stay with me and switch when I switch. So you're here. You want to take those jacks, you can, or keep it low impact. Watch me here. I'm going to start with my heavy dumbbells, but I'm gonna have my other ones close by. If you feel like you want to go back and forth, use that as part of your rest. If you want to get more muscle endurance, you're going to take It. Here we go. We're going to start with your basic squat. We've got eight squats. Try to get heavy, try to go low. Then we're going with a press. Eight presses. I might switch to one weight right here. Then we've got our deadlift right here. We've got eight hinges on a deadlift. And then we've got our row right here. So that is what we've got. Eight and eight all the way through. If you want to switch to one dumbbell for the press, you can. Or switch to something lighter. Otherwise, keep going heavier. It is up to you. All right, grab your weight. We're gonna start in 10 seconds. Nice wide squat motion. If you'd rather do a goblet squat, you can. Or a rack squat. Let's get it done in three, two, one. Four minutes. Starts now. Down and up for eight again. Good form. If the weights in the center doesn't feel good for you, take a goblet. Yes or no Weights at all. That's okay, too. Three, two. If you're hanging with me now, we're gonna go to our press right here. We've got up for eight. You can go Two dumbbells, too. Core's engaged. Foot back for balance. We're here, but good posture. 3, 2, 1. Now we're to our deadlift. I'm gonna grab my other weight if you're with me. Here we go. Hinge it nice flat back. Squeeze in those glutes. Coming up. Weights stay close to the front of the legs. Yes. And breathe. Drive up. Squeeze it in. Yes. We are right at one minute. Three to go. Hold it here. Hinge it. Roast and breathe. I'll give you some ways to mix this up as we go again. If you need more breaks in between or in between rounds, go for it. Squeeze back to that squat. I'm going goblet with one. Here we go. Drop it down. If you want to turn those toes out, you can breathe. Back to basics. So I want you to go slow and low. Only got eight. Yes. And we got that press right here. Press it up. Two dumbbells works, too. Hammer elbows in. Or take it wide. Don't forget about that core. Breathe. You got that deadlift right here. Take those feet a little wider if you want. And up. Yes. Two minutes down, two to go. What we love about AMRAP is that it goes quickly, but we don't really get a lot of rest unless we build a dip. So you listen to your body. If you need more of that breather, take it. We're gonna take it to that row right here. Up. Squeezing those shoulder blades. Yes. Good. Shoulder blades in. Back to your squats. I'm gonna play get plie with my weights right here. You can keep regular squat or goblet up to you. I'm just going to give you some variation as we go through. Yes. Squeeze. Good. I'm pressing it up. Here we go. Last minute. Can you get them all in? I bet you can. Core breathe. Yes. It's your deadlift. I'm gonna go sumo. Deadlift. Toes out. But it's a hinge. Bring it up. Su still a hinge. So like a plie. Deadlift. Squeeze and breathe. Yes. 30 seconds to go. What do you got? I got a row. I'm taking it wide 8. Squeeze chest low. The flat back. Yes, you can. 4, 3, 2, 1. Back to the top with those squats. You got 15 seconds. If you're with me, we're on squats. If you're with you, wherever you are, get it done. Breathe. Five seconds. Finish out whatever you're doing. Breathe and relax. All right, you got 30 seconds to breathe. Watch me, team. We're following that up with a two minute round. You got four reps of each. So we're gonna do a little handoff squat press if that is comfortable for you. Otherwise, squat and press. All right? Then we grab those weights. We got our hinge and our row. Only four. Four and four. Squat and press. Two minutes. Here we go. Down. Hand it off at the top. If that is not comfortable for you. I know it's kind of hard to hand them off. Keep it between the two. Set up for that deadlift and row. I know you gotta grab that weight here. Bring it up here. Yes. Two more. Ah. One more. Good. Here we go. Either here for four. Whoo. Yes. Bend your knees. Pick up that weight. Take your time getting into it. Here we go. We can go wider with both. Although we have zip up that core and up. Yes. And breeze. So less reps compound. Here we go. One minute to go. What do you got? Take those toes out. Hand it off. Hand it off. Or together and breathe. Let's keep that sumo toes out right here. Breathe all the way up. Hinge it flat back. Soft bend in the knees. And up. Yes. And breathe. This round seems to go slower. Right, Here we go. Because we only got four. And breathe. Yes. There we go. Hinge wide. Row four. All the way. Squeezing those glutes. I know your back is getting tired, but you got this. Stay with me. One more and relax. Shake it out. Shake all that out, team. Yes. Breathe. All right, Little cardio mobility. If you want more cardio, stay up top. If you want more core, take it down low. It's jack. Low impact or high, right? You got it. Otherwise, we're taking it down the mat. All we got is 30 seconds. Zip up that core, bring it up nice and strong. You can go elbows if you want. Here we go. Jack. Jack. If you want more core, keep it here or here. If you want more of the cardio or you need to be standing modifying forever, whatever reason, especially my prenatal, early post or healing, a diastasis is recti. I want you standing wherever you are. You got 10 seconds, so stay with me. Eight. Seven. Six. Five. Four. Three. Two. Breathe. And up. Catch your breath. Water if you need it. You can keep those jacks going or watch me here. I'm gonna go a little lighter on this one. Here we go. Four minute round, stationary, side lunge. So I'm going here. Press up and through. We're not moving into it. Keeping it stationary. And then we've got our bicep curl for eight. I'll give you some options. If we want to take it to the hammer, then we gotta swing. If you're not comfortable with a skier, swing with those dumbbells. You can do the deadlift or one in the center, but it looks like this. Power it up, power it up. We've got eight, right, and then we got triceps over top. Two dumbbells here or one dumbbell looks like this. Go ahead and grab your weights to get started with that side lunge. Heavy if you can. If you need to drop down in between, remember, that is totally fine. Just give yourself that extra second and make sure you're bending those knees to put those weights down and up. Here we go. We got it. Side lunge. Nice and wide. 3, 2, 1. 4 minutes. 8. Get low, shift your weight. It's a hip hinge. Drive that hip to the back weights. Come on. Either side. Not rushing it. Up. Up. Yes. Curl it here. Up. If you need a breather, you need to switch out your weights. Go for it all the way up. Remember, we got four minutes. That's all we need. Here we go. Last one. If you're with me, into that swing, Give yourself a second to prep into it. Hinge it. Here we go. Here we go. H again. If you are not comfortable with the swing, don't force it. Sometimes we're not. That's okay. Two, one. Swing it. And relax. Two dumbbells are one. Here we Go. Eight. I'm going back to back to back. But again, you can take rest in between. Up to you. 4. All the way down, all the way up. 2, 1. Side lunge. We're just over one minute down. Shift that weight. Remember, drive those hips back. Weights to the side. Breathe into it. Yes. Going up into that curl. Step into it. Get set up. Let's go. Hammer. Curl up. Yes. Breathe. You can do it. 4, 3, 2, 1. Get set up for your swing. It's a hinge. I'm going to show you with one dumbbell. If you want it here, prep it back. Power it up like a kettlebell. 8. Squeeze. Yes. 2. Swing it and relax. Give yourself a second. Get set up for tries. Elbows here. All the way down, all the way up. Core is engaged. So we got buys and tries on this round. So we're gonna go a little slower. Really focus on range of motion. Elbow flexion and extension. Yes. Two and a half minutes down. One and a half to go. Here we go. Side lunge. Sit into it deep. Use the stationary part of it to really work on that flexibility, that mobility. Get lower. You can do it. I know you can because you're here. Yes. Here we go. Curls. We're coming up. Let's take them out. Out for eight. Up and out. Why not mix it up? Three, two. Last minute. What do you got right here? Hinge it. Get set up into it. Power it up. Don't force this swing. Take it to the deadlift if you feel rushed. Three, two, one. Swing and relax. Bring it up. Tries. Here we go. Down and up. If you feel like you can get more range of motion with one heavy one or two lighter ones, go for it. I'd rather have that and have you switch in between. Yes. Elbows in. Three, two. You got 20 seconds to go. Can you get that side lunge maybe to that curl? We'll see. Let's get it done. Or wherever you are, are in your amrap. This is your time, your workout. How many curls can we get in five seconds? Five, four, three, two, one. Yes. And breathe. All right, you got 30 seconds to breathe. Watch me here. We're gonna take it. This is your double compound round. Two minutes. We got a side lunge, curl at the top, side lunge, step it in, curl at the top. That's one. We got four of those. And then we hinge it. Swing triceps. Drop it down. Swing triceps. If that feels too weird for you, I want you to take it here. Up triceps or one dumbbell. Swing and tries. You got what you got. Let's get two minutes. Starting in three. Two. Side lunge and curl. Step into it. Down and up. Yes, you can. And breathe. It's gonna go quick. There's four. Get set up. Here we go. Hinge it up. Tries. Hinge up, take it up. Really get the swing into it. Side lunge, right here. Step out. Hammer curl. Step out and curl. Two more. Breathe. Yes, you can. Get set up. Here we go. Hinge it. Swing up. Tries. Yes. You gotta stop it at the top. Steady it out. One more. We got one minute down, one to go. I'm gonna show you with the heavier. Here we go. Side lunge. Yeah. Yes. And breathe. Still gotta get low. Still gotta get strong. And up. So showing you with one dumbbell swing into tries. Here we go. Out, up, out, up. Two more. 30 seconds to go. What do you got? Last round. Can you get four and four? Let's do it. Side lunge, curl. Watch those weights. If you got them all over the floor like me, be careful. Two. One more. 10 seconds. Here we go. Nice and strong. Power up. Tries. Power up. Power up. Last one. Time. Yes. Breathe. Grab a sip of water. Yes. All right, team. Cardio breather. If you want more cardio mobility, keep it standing. If you want to get that core, let's take it down. It is a bicycle on our back. If you're my pre post doctor crowd, stay up top. Otherwise, let's take it here. Watch me. Slow and controlled. I want you to pull everything in. It's only 30 seconds. Wrap that core in. Hips together, ribs together. One big deep breath in and out. Tilt that pelvis. Three, two, one. Slow bicycle. Think about shoulder to knee. But you can also think about elbow to knee. That was a cue we used to use for a long time. Shoulder to knee. So we didn't get elbows and twist in the neck. But honestly, I find it helps me get a little higher with it and really get that good rotation. So it's up to you. You can also keep one foot down if that's better for you and where you are, or keep it standing. We got 8, 7, 6, 5, 4, 3, 2. Good work. Hug them in. Nice work, team. Up onto your. No, stay down. Stay down. Why not? All right, here's what we got, guys. We're on our back. This entire round is down here. We'll bring up on our feet. In between, we are gonna get a chest press for eight. We're gonna get that hamstring bridge for eight, right? Then we're turning. We're Going rotational. Side plank, side plank for eight, and then we're taking it. Plank row here for eight. Just like that. All right, so we got four minutes. Whatever you need to do. I'm gonna give you some options to mix it up. If you're pregnant and you need to keep up that bridge or prop yourself up while you're down here. Otherwise, take it to your knees for those planks. Starting in three, two. Chest press. Here we go. Right here you got eight strong ones up. I'm gonna give you some variations as we go, but it's back to basics, so I want you to push hard. 3, 2. Good. Walk those feet in. Rest the weights. Lift and lower. If the weights are too much, drop the weight, lifting the glutes and hamstrings, but also tuck in that core. You got four. Three, two, one. Take the weights down, roll to your side, and we're gonna take it here. You're rotating. Take it through. Rotate or you're on your knees. Up, up. Four more. Four, three. Take your time. Two, one. In that high plank position, or knees, bring that weight in. 8. Breathe. Core is engaged all the way through. Don't rush it. This round has more movement in terms of getting into that motion, so I want you to really take your time, all right? Take your time coming back down into that chest press. Elbows in if you want to take it close. Here we go. Up and down. We are almost at one and a half minutes down. Two and a half to go. It's gonna go fast. Elbows in for a close grip. Press or keep it regular. Breathe. Good. Weights on or no weights. Lift up on those heels. Let's try to keep those toes up. Little extra glutes. Squeeze. You got it. Lift. Don't forget about that core. Yes. Weights down in to that side plank. Here we go. Rotate. Hold for count. Back to center. I really don't want you to rush this. Take your time. We're two minutes down, two to go. Yes. Breathe. Good into that plank row. I'm gonna grab my heavy one. Eight. You got it. Core engaged. Knees are fine, too. Yes. Ah. Back down. This time, if you want to add a little corner core. Bring the feet up, press them up and in. Down and out. Squeeze. Yes. Burn. Let's get it done at your own pace. Whatever that is for you. Bridge, take it. Knees out. Knees in. Up and out. Down and in. I know that's a lot with those weights, so again, feel free. Free to take the body weight. Last minute. We're on it. Yes. You can turn it over. Side plank. Right here. Take your time. Let's get eight good ones. Whether or not you're on your knees. Knees, you're gonna probably want to be on your hands. Here we go. You can do it. Last one. Plank, row. Let's get it done. Elbow in. Squeeze. Can take it wide if you want. We got a lot of back. I know. Breathe. Yes. 10 seconds. Can you finish out Wherever you are far. I'm gonna take it down right here. I'm gonna squeeze out some close presses. 4, 3, 2, 1. Relax. Stretch it out. If you want a little extra core, stretch those hamstrings with the scissors. Otherwise, stretch it out. You know what's coming. Guys, last round, two minutes. We got press and bridge for four. We got side plank rotation with our row for four. You can go heavy, you can go light, you can be knees, you can be toes, whatever you got. Team, give it all you got for two minutes. Starting in three, two. Press and bridge. Here we go. Four tournament. In and out. Nice and strong. Yes. Turn over into it. Front plank. Bring it up. Row for four. Row and rotate. Side plank. Yes. That's too much. Just pick one. Back down. Take your time getting into it. Whatever you got. Here we go. On those heels. Close grip. Three, two, one. Yes. Team, take it over. Front plank. Take your time getting into it. Row. Rotate. And down. Up and down. Last one. Yes. One minute to go. Let's make it good. Watch me. Team, we're coming. Everything in, everything out with those knees. In and out. Last two. And breathe. Good. Take your time. Take it over. Let's finish it out. Plank, row. Rotate. Up. Arms are tired. I know. I feel it, too. Ah. We got 30 seconds still. Let's get it done. Here we go. Press and bridge for four. Three. Don't forget about those glutes. Lift high. Yes. Ten seconds. Can you get that? Plank, row. Side plank. Four, Three, two. Last one. Time. Yes. You did it. Breathe. Weights to the side. Here we go, team. Quick sip of water if you need it. I think we got time for a bonus move. All right, team, we've done some variations before on the high and low. Mountain climber. We're going to take it two ways if you need. Need to keep it all up top if you want to. We're going up and down. Watch me. Standing mountain climber for four. Pop it back. Mountain climber for four. Here, pop it up. Lateral for four. Pop it back. Bear plank, lateral. So your lateral climber looks like this. Here, here, here, here. If you need to, you just go back and put and forth. Standing or here to here. Or you keep it all down low. Whatever you got for one minute. High, low climber up and lateral in three, two, one. Here we go. Three, two, one. Hop it down. Four, three, two, one. Pop it up. Lateral. Four, three, two, One. Pop it back. Bear plank. Four, three, two, 1. Take it up. Oh. Three, two, one. I know it's really eight for both, right? Four, three, two. Pop it up. Lateral. Yes. Ha. You got a team. 20 seconds out. Standing or low core and legs. Here we go, 10 to go. Four, three, two. Five seconds. What do you got? Four, three. That is time. But if you want to finish it here with me. 4, 3, 2. Breathe. Stretch it back. I was trying to get back close to my fan. Good work, team. Maybe come up on those knees first if that's good for you. Little stretch right here. I know, I know. I feel it too. Sit back right here and if it feels okay for you, get a little stretch right here. Otherwise you can take it standing, leaning into that hip flexor. Yes. Ha. I hope that you like that. I would love to know in the comments what you thought. I know some of you love Amrap, some of you have a love hate relationship with it. That is okay. As many rounds as possible. It does get a little tricky to switch in between. That's why we kept the first two standing and the last one all on the mat. But it is nice to do back to basics. Go a little heavier, really slow it down and then take it with those compound movements. Less reps, less time and really drive that heart rate up. So I hope you felt it all. I hope you felt that strength and that cardio. That's why we called it a blast, right? Ha. You showed up. You are successful. So I don't care if that felt hard for you. If it felt hard, you're doing it right. If it felt easy, you're doing it right. You're here, so you're doing it right. Right? So, but remember, I will always remind you, if it feels hard, it is because you are working hard. If it's challenging, it's because you're challenging on yourself. It is not because you're out of shape or because you shouldn't be here. You can't do it. It's because you are doing it. So there's always ways to improve. But remember, when we want to see that change, it is going to be difficult and it is going to be a little bit uncomfortable. And that is part of the process. That is how we get stronger. That is how we get more stamina. More endurance, more mental and physical endurance and strength. And that is how we bring the power to these workouts. So that second round was all about the power, right? First round, back to basics. Second round, power with that blast. All right, so take it across right here. Roll through that wrist and you did it. And I'm so proud of you for being here. Please, again, let me know what you thought in the comments. And don't forget to like this video. And subscribe, subscribe. When you subscribe, that helps me keep making these free workouts for you here on YouTube. So hit that subscribe button, turn on the notifications so you always know what is coming up here on the YouTube channel. And also make sure that you're following me on social media at Body Fit by Amy and check out all the links in the description below. Would love to have you join us in the Body Fit Athletic Club. That is where you get more of that personal connection. You get access to me to Vivian, our Body Fit dietitian. You get the Method Nutrition Plan, which is how to build a balanced plate. It is not a diet. All foods fit. No restrictions, no counting. And you get live events, weekly Q and A's with us. We break down hot topics. We answer your journeys, about your questions, about your personal journey. And of course you get surrounded by a supportive community about body fitters all around the world. Would love to have you join us there. Check out everything in the description below as well as where to get this mat, these dumbbells, or Body Fit apparel. Love to hear from you, so let me know in the comments. I'm so glad that you joined me today to move your body. One big deep breath in and out. You did it. That was your dumbbell. Amrap Blast Workout. Great job everybody. That.