35 Minute Dumbbell Burn Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell burn workout. In today's workout, we are going to work the entire body using a set of dumbbells. We'll get strength, cardio, mobility, and of course, burn. Don't worry, I will give you lots of options to work to your level. So listen to your body and be where you are today. Are you ready? Let's do it. Let's get started with a quick warm up. Go ahead and start your body march. Roll the shoulders, pump the arms, whatever you need to do to get the blood flowing, get the muscles warm. We want to raise that core body temperature to a level that is optimal for working our bodies. That's really the main goal of the warm up. We want our temperature to come up, we want to get the blood flowing, and we want to prep those muscles for the movements that we're going to do. So it doesn't matter so much what you do, it's just that you get a little bit of something. Of course we're going to keep it with this warm up today. So if you need more of a warm up, please get it on your own. We're gonna squat it down and then hinge it here. You can check out my extended warm up and extended cool down in the description below. Remember that hinge. We're driving the hips to the back squat. We're dropping the hips low so you're making them different by having our hands back here. We're opening up that chest as well. Right here. Open up those arms right here. Let's add a little knee pull to the front right here. Gentle pull up. Two more just like that. Let's flip those arms right through here and add a little hamstring right up through here. There you go. Reaching back. And then let's take those arms up and add a little hamstring stretch through here. Nice. One more thing. Turn to the side. Let's do a little tap back. Well, you don't have to turn to the side. I'm gonna turn so you can see me. Open up those hips through here. Reach those arms out in front. Let's hold one right here. If it feels good for you, drop that knee down to get that little hip flexor stretch. Lean into it. If it feels good for you, drop that hand down and reach that arm up. You can just stay right here for 3, 2, 1. Step back into it again. Whatever vers works for you. Just step back if you can. Drop the knee if you can. Take the hand down and reach it up. We'll hold for 3, 2, 1. Go ahead and bring it up. Round it up. Right through here. We're gonna tap and reach across. All right, real quick, here's what we got. We're gonna get the burn today. We have short circuits of the same exercise that we're gonna mix up for a few different quick rounds. 30 seconds is what it's about. We are gonna get some 15 second intervals in between. They're up to stretch everything out and get into the next move. I'm going to talk you through it quickly. Your very first move is your back to basics. You can stay there the entire time. You can go with the variations, but essentially every circuit is a burn round of a specific exercises. They're basic exercises. You know them. We're just going to make it a little bit different as we go. Don't worry, it's gonna make sense once I talk you through it. Go ahead and grab one heavy dumbbell or two. We're starting with your classic Scott squat. Scott for Scott. If your name's got squat, we're just gonna sit low, we're gonna bring it up. So I'm gonna go goblet squat here. You can also have two dumbbells or rack them. Whatever's best for you. 30 seconds. Join me. Sit low and bring it up. Core engaged. If you got that weight right here, I want you to keep it close to your body. Core engage if you're here. Down in front or to the side. Just make sure you don't round that back. It's only 30 seconds. And then we're gonn. We have quick breathers in between. I don't want you to waste too much time, but just enough to give everything a little break. Come back fresh. We got 3, 2, 1. 15 seconds. You rest. But watch me. We're starting all the way at the bottom. We're gonna go halfway up and down. Yes, we have 30 seconds of that. And yes, you can do it. Zip up that core, keep the weight here, or take it low. Halfway up. Here we go. Take it up, drop it down. So I'm gonna lift through the back of my legs. You can also go here to here. Whatever feels better for you. And I know that's relative because it's burning already. Right, that's why we're doing this one first. Push up through that heel. Little extension again. It can look like this or it can look like this, but only halfway up. 5, 4, 3, 2. All the way up. 15 seconds to breathe. Your hands need break. Take them now we do the opposite. We're going halfway down. Let's try to take our feet a little bit wider. Watch me. It's just here to here. Grab that weight, wherever it is for you. Halfway down, 30 seconds. Halfway. Drive it up. Halfway. Drive it up. So, yes. We have in this round four rounds of 30 seconds. Remember, it's halfway. I know, but still drive the hips back. Press into the heels. There we go. And up 10 to go. Breathe. We got 5, 4, 3, 2, 1. All right, give your hands a break if you want. You can take this body weight. That's what I'm gonna do. Or you can keep that weight. If you have a watch me walking squat. I want you going forward for three, back for three. If you want to take it side to side too, you can. Here you go. Last 30. Forward, back, back, back, forward, forward, forward. Stay low the entire time if you want. Go side, side, side, and then forward. Little bit of an angle. Yes, yes. Burn. If you need to come up in between, you can. But you only got five seconds, so. I know. Up, up, up. Last one. Shake it out. All right, grab a sip of water, team. That is it. All right, next round, we're gonna take it down to the mat. This is not right for you. We're starting on our knees, so quadruped row. So it's up to you if you want to keep it all standing. You can, but we're going to work our way up to that. We're going with a row. So you're down here one dumbbell or two. You're starting alternating quadruped. I really want you to focus on form, really pulling from the ground. Then we'll come up to that plank. If that's right for you, then we'll grab that second one and we'll do a three way, three way row together. So start low core engaged. On the knees if you can. Here we go. Alternate your row. We're right here. Yes, you can. So the idea here. So some of our rounds are going to be more like what we just did, right where we did some half up, half down, some different angles, some traveling. Some of them are just going to mix up the types of road. So we're starting quadruped, where we're not pulling as far, but we're focusing just on the back and we're taking that low back out of it. 3, 2, 1. Stretch it back if you can. We're taking that up to a plank. Gonna get a little more challenging. Add some core. We still have to pull with the back. If that's not right for you. Stay on the knees. You can even lift one leg at a time as an option in between. Or take it to standing. Three, two, one. Here you go. Still alternating. We add a little more shoulders, working this way. And of course, a little bit more core. Check in with that core. Is your pelvis tilted in? Squeezing in the glutes, hamstrings, core. Keeping those hands right below the elbows and shoulders. Pulling up and in. Yes, you can. Five seconds to go. And you get at least one more each side. Three, two, one. All right, back up onto your feet this time. Three way row. So we're going wide. We're going in. We're going up. Palms to the back. Palms in, palms forward. Staggered here. Hinge it here. Here we go. Wide in and in. Back to center. Wide in and in. Yes, you can. This is our last round of this. Some of our rounds only have three rounds, Some have four. Yes. Strong back muscles. The good news is this is essentially a no repeat workout. Yes. And breathe. Ha. Shake it out. Right through here. Pedal those feet. Stretch it. All right, team, catch your breath. We're taking it down to the mat. All right. Quick sip of water if you need it. Going to some core. All right. Something I don't do a ton of. Is that full crunch or that half crunch again, right? Well, we do do the full crunch. Here's what we're starting with. Make your way down on the mat. Watch me here. We're coming in and out, so I want full crunch. Lift the hips, lift the shoulders, pull the elbows into the knees, and then extend it out. All right? Then we're going to isolate. We're going to go with that upper crunch again. Not something I do a ton of, but I really want you to isolate and recruit those lower abs. Then we do that reverse right through here. Then we're taking it. Bicycle. So four rounds of 30 seconds. You got this, team. Let's get a burn for the core. Bring it in. Tilt that pelvis. If you're modifying, I'm gonna give you some versions of bridge. Starting right here. Here we go. Everything in. Everything else, it's up to you. If you want to extend those legs out, you can here to here and breathe just like that. If you are modifying, you're just going to take it to a bridge right through here. And then we'll do some half up, half down for here. Right here. And out. Lift the shoulders, lift the hips, all the way through. 3, 2, 1. 15 seconds to breathe. If you're modifying, you're Gonna go halfway down from the bridge. All right, everybody else, if you're here, you're gonna lift with just the crunch. Now, it is isolated here, but I want you to tilt that pelvis and have the movement come from the center. Here we go. Roll those shoulders down. So it's a lift up the upper half of your body, but I want you to really think about the entire core as a unit. You're going to feel the upper abs burning, but I want you to think of the movement coming from here, right? Yes, you can tilt it. Boom. Eyes up, elbows wide. 5, 4, 3, 2, 1. Relax it down again. Knees to the side if you need a little break. If you're modifying this time, your bridge is going halfway up. Keep it low. Squeezing those glutes. Everybody else, hands here or here. Reverse crunch. It's a little lift. Three, two, one. You're bringing the knees in. Upper body is relaxed, but again, I want you to think of the movement coming from the entire core unit, tilting the pelvis. Imagine there's magnets on the hip bones coming together. You're tacking down that rib cage, navel to spine, but still relax that upper body. And it's very controlled. It's not a swinging motion, right? It can be just a tiny little movement. Good and relaxed. All right, team, last one. Let's really make that core feel it. If you are modifying, you're just going to do one legged bridge, alternating. Otherwise, we're taking it here to here. Slow and controlled. Entire core working as a unit. Now we add that twist. Here we go. Switch and switch. So I want you thinking about all those things we talked about coming from the center, but now we're adding rotation, right? Transverse plane. We need that spine to move in rotation to twist. Because how often in our daily lives do we do that, right? Unloading the dishwasher, putting kids in a car seat, grabbing something from the floor. We do it all day long. Three, two, one. Roll it up, team. All right, team, quick sip of water. We are doing it now. You get the gist of it. We're moving quickly. Came up too fast. Shake it out right here. All right, we are going back to some lower body lunge sequence. It's gonna be a fun one. I want you to watch me here. Really quick before we grab those heavy weights, we're doing a reverse lunge 30. We're doing a curtsy lunge on the same leg. Then we're gonna do a deadlift, hinge into a lunge. Then if you want one legged deadlift to a Lunch. Go ahead and grab those weights. If at any point you need to drop your weights, you can. You have 15 seconds in between to rest. Let's start stepping into a reverse lunge. Here we go. Drop it down and up. Drop it down. Press. Press it up here. I gotta move according to where my fans are, right? You guys will be happy to hear I got a second fan. There's a lot of workouts where I'm adjusting to when I go down to the mat. Drop that back knee, press up through the front heel. Remember, you're stepping back, hip distance apart. 3, 2, 1. If you need a little break for your hands, but it's only 15 seconds, make sure you bend your knee to get it. Now we're crossing it over, bringing it up. That's not right for you. Just tap back. Don't go as low or keep it regular. Lunge, Bend your knees, same foot in front. 3, 2, 1. 30 seconds. And up. So we're gonna get the right side of this. Then we're gonna get a little cardio mobility in the interval because we both. We're about halfway through that workout, and I want you to get your hands to get a little break. Your legs get a little break. It's really hard to do two sets of lunges. Right side, left side, with these long sets, right? Five seconds. So know that you get a little break before we get the other side. 3, 2, 1. Good. Bring them down. If you need to watch me, we're gonna stagger it here. You've got kickstand. Drop it back. Kickstand. Kickstand. It's a hinge, right? So it's a deadlift. Grab those weights, stagger it here. Here we go. Even if you like the one legged better, I want everybody to do this kickstand for this round. So you can really isolate. You don't have to worry about balance. You can really isolate. That front leg kickstand is just to give you that balance, right? But it's a hinge. Drive the hips back and then drop the knee, make them different. Hinge it forward, weights close to your legs. Drop that back knee to lunge. 5, 4, 3, 2, 1. I know that leg is burning. This is your last round. Heart rate is up. If you can. If you want one legged deadlift into your lunge, you can tap that back foot down in between. 30 seconds. Here we go. If you'd rather stay with the kickstand, that's an option. If you'd rather stay with just a lunge, that's an option. If you want to take this body weight. Totally an option. If you need a breather. Totally an option. But you know what? You got one coming in 10 seconds. Take it here. Five, four, three, two, one. Shake it out right here, team. Catch your breath. Let's get some little stretches right here. There we go. All right. Cardio mobility is going to be exactly that. I want you to swing the arms. Stretch, stretch. Join me. We got 30 seconds. You can even just go here, but flex that foot to stretch those hamstrings and glutes. Breathe in three, two, one. Here we go. Big arms, big legs. You do not have to go fast with this. Oh, man, I'm sweating. If you need right through there. Ha. We're gonna get that other side with our legs. Then we got some upper body, some core, some lower body, some corn upper together, that is it. I know that sounds like a lot, right? You got this. You are strong. You're here. Remember to be where you are today. This is your workout. Relax, quick sip of water. So whatever you need this to be, if you need to take it slower, if you need to take it all body weight, this is your workout. Don't worry about me or anybody else. Do what is best for you. Challenge yourself, because that's what you showed up here today to do. But do it in a way that works for you. All right, we're going back to the top. We got our reverse lunge, right? We got our curtsy lunge. We get our kickstand into a lunge. We got our one legged into a lunge. It's gonna go by quickly because your body knows what to expect. Bend your knees, grab those weights, get ready. Reverse lunge. Other leg forward. Starting in three, two, one. Here we go. And up. Yes. Boom. Here we go. Drop it down. Remember to modify, you can just do a little tap back. You don't have to get as low or you can go halfway. Aren't you glad that we're not doing half up, half down with the lunge, Right? We've done that before. It is challenging. You got 5, 4, 3, 2, 1. Go ahead, get ready for that curtsy. If you need a little break. 10 seconds. Drop your hands, drop your hands. Drop your weights. But go ahead, bring them back up. We're gonna curtsy. Remember, you get as low as is good for you. Zip up that core, shoulders back. Here we go. Curtsy. Drive it up again. The nice thing about this format is that you get through all quickly. The set feels long, right? Because we have three or four rounds of the same or similar exercises, but then you're done with it. After this, we're done with lunges, right? Oh, I shouldn't say that we're done with this kind of lunch. Breathe. But we got a fun lunch coming up. 5, 4, 3, 2, 1. Hands a break. All right, team, same leg forward, kickstand. Drop it back into a lunge, hinge, lunge. Then we got one legged. Let's Finish it out. 30 seconds. 30 seconds. Bend your knees to get it. Kickstand. Here we go. And breathe. Guys, I'm pretty proud of myself working with my 15s the entire time. I always encourage you to go heavy. Always go lighter if you need to, but challenge yourself. You never know. Sometimes I'm going lighter because I'm filming multiple workouts in a day. But today I was like, I'm gonna go with those 15 as long as I can. 5, 4, 3, 2, 1. All right, team, this is it. Last one. How's that heart rate? I know. I'm feeling it. One leg if that balance is good for you. If not, keep that kickstand into the lunge. Let's get it done. 3, 2, 1. And down. So if you can keep that leg up just like that, you can just go right into it. But if you need to tap it down in between and tap it up here. Yes, team, breathe. Ten seconds. Even less. Three, two, one. Shake it out. One more time. Right through here. Yes, team, shake it out. We're going to some upper body. Easy upper body. We got those bicep curls. Breathe. Quick sip, little taps right here. Grab medium to heavy. Now, those muscles might be tired. We kept with the pool with those rows. I'm gonna go a little lighter with tens, but it's totally up to you. Let's get it done. Grab those tens. Starting with a regular bicep curl, you're coming all the way up, all the way down. Stagger if you need to. Let's get it done. Core zipped. 3, 2, 1. 30 seconds. Right through here. So I'm letting those weights come all the way down by my side right here and up to my shoulders. What I'm not doing is swinging into it right through here. If it's too heavy, you can always alternate, right? Breathe here to here. Yes, you can. 5, 4, 3, 2, 1. Nice, team. So I want you to bring them up to here. Here's what we're gonna do. We're gonna take one down here. We're gonna go halfway down for 15, halfway down for 15, then halfway down for 15. So halfway up, I Should say. All right, start them in the center. Here we go. Fifteen, one side. It's challenging, but you can do it. Stay with me. Relax those shoulders. Core engage. Five, four, three, two. Other side, huh? Yes, team. Right here. Glue that elbow into your side. This will help right here. 5, 4, 3, 2, 1. All the way down. This time, let's switch it to hammer, curl. And you're going down for 15 seconds. Down for 15 seconds. I know. Burn. Let's get it done. Zip it up. 3, 2, 1. 90 degrees. One side, down for 15. We're getting through it quick. This is all we got on this one. Don't worry. Down halfway up. Down halfway up. Five seconds. Keep this one in 90 degrees. Glue that elbow in. Switch it. Last 15. Yes. And five seconds to go. Keep this one here. 93, 2, 1. Shake it out, team. I know. Step it back. Right through here. Little cardio mobility. Let's take it down to the mat. We're coming into some planks. All right, so we got a regular plank, we got a side plank, we got a side plank, we got a plank rotation. We're gonna finish it out here soon, team. So go ahead, join me here on your elbows for a plank. Join it down, join it down. Join me down here on those elbows. Lifting. Watch me first. We're just gonna hold here. I want you to hold. If you want to add some movement, you can, but I want you to really focus on all those things that we want in our plank. Squeezing the glutes and hamstrings. Lift up in the core. Tilt the pelvis. Inhale, exhale. Here we go. Hold it up. So plank checklist feet. They're about shoulder width apart. You can have them a little closer or a little wider if that's better for you. Tighten up those legs. So squeezing the glutes, squeezing the quads. Little tilt of the pelvis. Not here, but everything is pulled up and in. We got 10 seconds. Bring those hip bones together without turning in the knees. 5, 4, 3, 2, and 1. We're gonna do the side plank, all right? You have the option to hold, or you can go down and up. We're gonna cross it over. We got 30 seconds. We're lifting and lowering. You can be on the knees, you can be on the toes. Toes again. You can hold or you can up and down. Here we go. Lift it up. We got 30. You can be here, you can be here. You can just hold or you can drop down enough. This hand for balance if you need it, but try not to lean into it. Lift up from the oblique, right? We want the side. Lift it up and breathe. Take it up and down or just hold. You can hold two. Everything is still zipped up and pulled in. We are so close to being done, team. I know. Take it down. Swing those legs around to the other side. You're right here. Zip it up. Lift and lower. Lift and hold. Knees or toes. We got three, two, one. Take it up. Remember, you can be here or here. You can go down and up, but try not to push through the elbow or the knee. Try to lift with the oblique, with the core, everything. Pull it in, making sure you're still breathing. Right? Lift and lower or just hold. Let's take it up top. We got five, four, three, two, one. Stretch it out. Yes, team. All right, come to the center. This time we're up on our hands. If you need to stay on the knees, take it here to here. Otherwise, we're rotating its mobility as well. So bring it here. Knees or toes? 3, 2, 1. Last 30. Big reach, back to center. Big reach. Back to center. Yes, you can. And back. Yes. Right through here. And down. Yes. 10 seconds to go. What do you got, team? 5, 4, 3, 2, 1. Up onto your feet, team. All right, so we got one more shake it out. We got one more lower body, and then we got some upper and core together. We're gonna get through it quickly. Short rounds. All right, team, we got our heavy weights. You can just take it. Hamstring curls right here. While you watch me Heavy weights. We're going side lunge to side lunge, stationary. Then we're gonna do a little pop up right through here. You can pop it up or you can just lift the heel. 15 seconds. 15 seconds. Then we're going transverse. Transverse. Then we're down on the mat. All right, grab two dumbbells if you can last push for lower body. Side to side. Here we go. Shift your weight back to center. Shift your weight back to center. Now, if you'd rather take it one dumbbell right through here, that works too. But shift to the side. Drive those hips up, hips back. It's a little hinge as well. So squat and hinge. You can also hand it off. Hand it off. Bring it up. Yes. 5, 4, 3, 2, 1. Shake it out. All right, we're taking it all to one side. Watch me one time. You're just either doing a little heel lift or a little pop pop. I'm gonna switch to one dumbbell on the inside. You do you little lift or a little pulse. Here we go. 15. Here you can even drive that knee up, but it's up to you. You can also just pulse. Lift the heel. 5 seconds, chest open. 3, 2, 1. Other side. Here we go. Little shift all the way. Power it up or pulse. Yes, team, almost there. Three, two, one. Shake it out. I'm going. No weight on this one. We're one. Sit back, bring that heel up again. It's a mobility move here to here. If that doesn't feel right for you, you just go back to that side lunge. Here we go. Last 30. Power through. Power through. Going to the mat after this. Yes, you can. Yes. Lean into it. You're on the diagonal transverse plane, but your side lunge looks the same, right? Yes, you can. 5, 4, 3, 2, 1. Shake it out. Quick sip, bring it down. All right, team, this is it. On your mat, on your back. Join me at the bottom. We got a close grip press. So now we got our push motions right. We got a lot of burn with our back. We got close grip press. We're gonna add a leg lower to that if you want. We got press triceps with the real out the logo. And then we got just our triceps. I'm gonna talk you through it. If you're modifying, you can do that bridge again, or you can just lower one leg at a time, but close grip press, elbows in. So we get a lot of push, a lot of triceps. Bring them in. Core engage. Here we go. Start. Up and down, palms in, elbows down. If you want, lower those legs. You can go double leg lower or single. Right through here. Right through here. Yes, you can. We are so close, team, so stay with me. Keep it going up and down. Core is doing whatever core needs to do in this moment. 3, 2, 1. Relax it down. This time. We're up, up, triceps and down. If that is too heavy for your triceps, you keep that close grip press again. You can do what is best for you. Leg lower. One of a one at a time or together. Let's take it right through here. Here we go. Up. Triceps and press. Triceps and press. Yes, team, you can gonna finish out that upper body and core. Stay with me. And down. Yes. Three, two, and one. All right, team, last one. Here's what we're going for. Tricep and leg lower or tricep and bridge if you want. Like me, you can. You can switch to just one, or you can always just keep that close press. Bring them up. Let's finish it out. 3, 2, 1. Triceps and course Strong all the way through that core. You're bending from the elbows. You can even start them a little bit back so you don't swing those shoulders forward and back. Tilt the pelvis in. You don't have to go low with those legs. You do you. You can even just. Just go to here or keep them bent. Small little tap. You're still gonna feel that core. Yes, you can. 3, 2, 1. Up onto your feet. Team. You did it. But you know what? I think we got time for a bonus move. Give yourself some space. One dumbbell. Here's what we got. You know, I love a good the power snatch. You can do a snatch or a high pull, or you can do this with no weight at all. But watch me. We're gonna go here, snatch, and then we're gonna lunge it down, pop it back in the core, pop it up. Snatch or high pull? Lunge it down, set it down, pop it back, pop it up. If you want to. Just keep it on your feet. High polar snatch, lunge back to center. High puller, snatch, lunge if you can. Pop it back, pop it up. One minute, team, then we're cooling it down. Make sure you have some space. This is a burner, right? Let's get it done. Wait in the center. 3, 2, 1 minute. High puller, snatch, racket, lunge it, pop it back, pop it up. Up. High puller, snatch, racket, lunge it, pop it back, pop it up. High pull or a snatch. So you kind of got to stop the momentum. I know that's challenging. If you want. Speaking of challenge, you can keep that weight up high on the snatch. So snatch, lunge, pop it back, pop it up. So you snatch it up. High lunge. I know. Walk it in if you need to. If you're starting to feel as tired as I am, give yourself that good form, especially on the snatch. Take your time. You don't have to rush it. You're still gonna get that heart rate. Last 10 down. Breathe. 5, 4, 3, 2, 1. Yes, team. You did it. Oh, man, I am feeling that. If you are too, tap right here. Whoo. Go ahead, tap it out. Grab some water. Keep your feet moving. Shake that out. That was a killer bonus move after all. That burn work, right? All right, let's get a quick little stretch. Not very long. Stretch it here. Hinge into that. Make sure you get more of a stretch on your own, because we're going to keep it pretty short so I can get you out of here. Thank you for showing up today. Thank you for working so hard. That was not an easy workout. Muscle endurance also strength cardio endurance burn. We got it all today so make sure you stretch, give yourself appropriate recovery. You can check out my workout calendar if you want to know what's next. We want to get some cardio based and some active recovery in between these heavy strength days. And if you want to get the full calendar, make you sure, make sure you look in the description below. Join me on my email list. You'll get our monthly and weekly calendars. Weekly you get the links early and you can follow our monthly challenge. And if you really want to take it to the next level, check us out in the Body Fit Athletic Club. If you need nutrition, if you want access to a dietitian. If you are looking for more, join us over there. For sure. Let's take it right here. Standing cat cow again. More stretching on your own. I'm so proud of you for being here today. Leave me a comment, let me know what you thought. And don't forget to subscribe when you subscribe. That helps me be able to keep making these free workouts for you. Let's get one big deep breath in and out. You did it. That was your dumbbell burn workout. Great job everybody.