35 Minute Dumbbell Core & More Sculpt I Absolution Day #7

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell core and more sculpt workout. This is day seven of your absolution challenge. In this workout, we're gonna use your dumbbells to sculpt and strengthen your entire body. With an extra focus on that core, we'll be working in longer sets. Muscle endurance. We will get everything working hard, burning and getting your heart rate up in the process. And don't worry, I'm going to give you lots of different options to work to your level. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Okay, let's start getting a quick warm up. You can march it or jog it, whatever you need to do to get the blood flowing, get the muscles moving and ready to go. You can roll those shoulders, try to release any tension you have from the day, the week, the month, and just get our B.O. and our brains centered and ready to move. You are here. You showed up and I will always remind you that that is the most important thing. You showed up today. You are successful. So let's get it done. We are here and ready to move our bodies. So we're gonna get full body, core and more. So everything working today. Strength, cardio, mobility, extra focus on that core. Open those arms up wide. So this warm up is going to be short movement, dynamic warm up to get everything working and feeling good and ready to go. So if you need more of a warm up, please get it on your own. Let's keep it stationary right here. Of course, you can check out my extended warm up and extended cool down. If you need a little more, the links are in the description below. Let's walk those feet in. Let's take it flat back down and round it up a few times just like that to warm up through the spine, right? Two more just like this and then let's take it down. Squat and hip roll. You're down, you're gonna roll it through. Take it down and through. Two more just like this and let's hinge it right here so behind our head, reach it up. Hinge is from the hips so we' reach here and reach. You can keep it here or if you're able, walk it all the way out to that inchworm. Hold it here and walk it back. If that's not right for you, you can drop to the knees or you can just stay up top. Walk it out. Warming up through the spine, getting that core fired up and ready to go. Hold it here and let's press up in that down dog. Back to center. Down dog. Doesn't have to look perfect. We just want that stretch in the back. Hold it here. Pedal those feet. Release in the back. Back to center. Walk those hands back all the way up. Tap behind, reach. I'm already sweating. It is really hot here in LA today, but sweating in the warm up is a good thing. That's what we want, right? Muscles warm. Hold it here if you can. If you need to balance on the wall or a chair, go for it if you can. Take that hand down. Walk that front foot over. Take that arm up. We're gonna Dr. Knee. Little hip opener, right? And breathe. Take that top arm, reach under and up. Under and up. Good. And step it through. Take it back right here. Drop it down if you can. Hold it down, reach it up. Walk that foot away. Drop that knee. Breathe. Take that top arm, reach under and up. Yes. Last one. Step it in. Round it up. Right here. Tap and reach across. All right, dumbbell core and more sculpt. So we are working in longer sets today. Muscle endurance. I'm gonna encourage you to go as heavy as you can, but with your lighter or medium dumbbells. I know that sounds counter. Counter. What's the word I'm looking for? Like, they don't mix, right? Go as heavy as you can with your lighter or medium. I know. What I mean is go heavier with your lighter dumbbells. So I'm going to be working with my tens and my fives today. I want you to go not with your heaviest, but the heavier version of your medium. Start with that. There will be a few things that I want you to go a little lighter. Sorry, that sounded really confusing, but you know what I mean, right? Because we have these longer sets, these muscle endurance sets. We're not going to go with our heaviest, heaviest weights. We're going to go a little lighter where we can sustain a longer version. Right? So go ahead, tap it out right here. If you want, you can take it to some gentle jumping jacks or keep it low impact. Here's what we got, team. We will start with a move and then we'll add on to it. And then we'll add some pulses and maybe even some holds. No intervals. I don't want you to worry about the clock at all. I'll do that. There are intervals, but you don't have to worry about the clock. When we're done, we're done. So in that regard, it is a no repeat and we'll keep Your heart rate up while we get those muscles burning. Go ahead and shake it out. All right. Did that sound confusing enough? I don't know. Grab those heavy, light weights, right? Medium how? Why didn't I just say medium from the beginning? I could have just said medium, right? Okay, so let's take it here. Watch me. First, we're gonna start with a squat. So dumbbells can be down by the side or in the center, or you can just have one in a goblet. We're gonna eventually add on a side leg, alternating. So core zipped. Remember that Big ta breath to start to get set up. Everything pulled in. Hips and ribs together, up on that pelvic floor. Strong foundation. I'm going to be reminding you of that throughout the entire workout. Not here, not here. Good posture. Core is tight, but we're breathing. We're squatting it down. Here we go. Take it down. Press it up. And again. Sometimes with just this regular squat, it feels easier to wrap those dumbbells. Maybe here. Or have them in the center or just one. You do what is best for you. We're gonna add on in just a minute to add a little bit of balance and a little bit of core right here. So we're gonna squat, side leg. Squat, side leg. If you'd rather do it with no weights, you can do that, too. You have those weights. You can rest the weight on the side of the hip. As you flex that foot, you can take it out. If you need to take a little breather from the squat, just do the side leg. We're here. And up. And breathe. Yes, you can. I know I told you they were longer sets, but stay with me. Take it slower. If you need to think about your core on that balance work especially. Watch me here. We're gonna post the squat for three. So pulse. 3, 2, 1. At the ground. Lift with that leg. Join me. 3, 2, 1, lift. Nice and strong. 3, 2, 1, Lift. I'm gonna move my dumbbells. But you don't have to. Three, two, one, lift. Yes. Three, two, one. Four more just like this. Get low in those heels on the pulses. Then lift that leg. Nice and strong. 3. Drop the hips to the ground. And up. Last two. This is where the sculpt comes in. And that burn. Guess what? We're gonna switch it. Watch me. We're gonna squat it down. Up. 3, 2, 1. It's gonna be a little trickier. Squat it down. Up. Pulse. Three, two. Join me. If you haven't already. Squat. Are we sick of that squat yet? Guess What? It's going away after this squat and up. Three, two, four more. Get low, bring it up. Find that balance. This is the core working and that outer thigh and glute. Right, but this is core and more full body, core, more down and up. Yes. Last one. You can touch the ground or keep it off and breathe. Set those weights down. Shake everything out. Tap it out. All right, so that's what we got. Long sets where we build it. We start with an exercise we add on to make it kind of compound. But whatever we're adding on is going to get more core and balance, right? To keep that core working the entire time. Then we are taking it. Grab some water if you can. Then we'll add some pulses. We won't do that in everything, but we'll have different versions. All right, I'm gonna go a little lighter for my shoulder. My shoulder, My one bad shoulder, and then my shoulder that's still recovering from that skin surgery. You can go again medium to heavy. Think of what you would do on a shoulder press. You can keep them in close, you can take them out. We're going to start with a press. We'll add some knees, so find your weights again. Zip up that core. We're going to make that core so important all day long. So making sure you have that good stance, everything pulled in, strong foundation in. Three, two, press it. Here we go. You can go up, up to you, straight up, hammer, press, or take them out right here. It's up to you or one and then the other. Up and out. Yes. We're gonna add a knee right here. So cross, take it. Knee, press, cross, knee. So you're going straight up. You don't have to actually touch it, but if you can go for it. And again, you can be out here if that's better for you. Press and knee. Yes. You can keep it going if you want. You can take it one dumbbell up and knee. Good. I know. Breathe. We got four, three, burn. Two. Can we get some pulses? You can do it. We're gonna pulse. 3, 2, 1. And knee. 3, 2. Think about your core when those shoulders burn. 3, 2, 1. Yes. 3, 2, 1. Pulse that knee. We got. Press strong. 3, 2, 1. I know. Take it. Press strong. 3, 2', 1. Two more is all we need up. 3, 2, 1, burn. 3, 2, 1, and relax. Kudos to you that had your heavier ones again. That's why I said light to medium. Or what did I say in the beginning? Heaviest version of your light. All right, guys, but guess what? I don't have time to go re record that. So we're just gonna go with it. I am here in the moment with you keeping it real. All right? So catch your breath. Water if you need it. We're gonna take it back to some lower body. Stand up top. So one dumbbell this time. I'm gonna go with my tens. Watch me. We're gonna start with that lunge. So a rack lunge, or right at the center, we're gonna lunge it. We're gonna start with that. Then we're gonna lunge, and we're gonna twist. So you can just turn your body. Or if you really want to go for it, we're trying to get that elbow to touch the knee, back to center. If twisting is not right for you, if you are pregnant, second or third trimester, for early postnatal or healing, a doctor, I just want you to keep it center. We're going to push into that weight. One foot forward. Reverse lunge in three, two, one. Here we go. Lunge and up. You can keep it stationary if you need to, or again, you can modify just with that little tap back. Whatever is good for you. You do you. Yes, you can get low and breathe. Three, Remember, train tracks, not tight rope. Nice and wide. Add that twist right here. So we're lunge, twist, center, and up. Or just lunge, twist. You're twisting over the knee that's in the front. Lunge, twist, and up. Down. Four more right here. Down and breathe. Yes. Two more. Last one. All right, we're gonna lunge it back. Hold it down right here. Join me. You can do it. Pulse for three. Lunge and twist. We got four. Pulse. Three, two, one. Stay low. Twist, twist. Bring it up. Pulse. Three, two, one, and twist. Bring it up. Balance. Three, two, one. Twist, and up. That's really gonna play with your balance. That's on purpose. Three, two, one. Hold it at the top. Let's switch it. Watch me. 3, 2, 1, and up. I know it's kind of getting both in three, two, one, because you got to be in that lunge to do the twist. Three, two, one. Last one. Three, two, one. Shake it out. Burn. Right? All right, guys, so what we're also sneaking in is a little bit of that bicep curl, right? Just by holding it at the center. That's on purpose. So let's get it done. Other side. Shake it out. Now you know what to expect. You're holding it, keeping the biceps working. You're lunging it. You're adding the twist. We're pulsing with both for four, then we're done with it, starting with that reverse lunge. Three, two, one. Here we go. Drop it down, bring it up. Core engaged. Down and up here. Yes. Through that front heel. Everything's working. Down and up. Yes. Good. Let's add that twist. So you're gonna lunge back, twist, center, and up. Or just turn over the knee that's in front. Or don't turn at all. Just keep that balance. And up. Take it low, strong center. That front leg is keeping the balance and your core. So focus on the center. And turn. Last one. All right, get in place. Bring it back right here. Get ready to pulse. Pulse low in the lunge. Twist for one. Here we go. Pulse down. 3, 2, 1. Twist up. 3, 2, 1. Twist up. 3, 2, 1. You know, when I get the singing voice that it's hurting. All right, twist. Get ready. Twist. Pulse the twist. And take it down. Here we go. Pulse, pulse, pulse. And up. Yes. Three, two, one. Burn. Last one. And relax. Good work, team. All right, let's roll those babies out right all the way through again. Remember, what is so amazing about this workout and take it here. Is that it is. No, repeat. It is a real long set, and then you are done with it. All right, so let's take it down to our mat. That heart rate is up. Those legs are burning. How about we get a little upper body and core down on our mat? So we're here, team one, heavy to medium dumbbell on your back right here. Breathe. We're here, so we're gonna take it to here, and we're gonna bring it up in a bridge with that push. Pull over. Halfway through, we're gonna switch it to here, if that is good for you. If you need to keep it in the bridge, keep it in the bridge. One dumbbell here or two hands here. Barbie arms. So it's a slight bend. I really want you to get that mobility out of it as well. Everything coming up in three, two, one. Here we go. Up. Slowly down. Bring those heels in close. I know those glutes. Glutes are burning from those lunges. Don't worry. We're gonna stretch them out in a minute. And breathe if you want. Feet down, everything in. Adding a little crunch. Tap it down. Everything in. Tap it down. We're getting upper back and shoulders as well as a lot of core. Remember, hips to ribs. Tilt that pelvis. We got four. Everything ends. We got three. Yes. Two. Last one. Watch me right here. Tap those toes. Upper body stays in place. Tap, tap, tap. Everything comes in. Take it here. Tap, tap, tap. You can rest that weight behind you. Everything in. If you're in the bridge, you're up. Squeeze, squeeze. Pull it over right here. Tap, tap, tap. Two more. Feel that stretch in the upper body. Little tap of the toes. Tilt the pelvis. Slow and controlled and everything up. Relax. So hold it right here, guys. We're gonna pulse it at the top for three. If you need to drop the weight and just keep it in that core. Remember, watch as we're getting tired with those ribs flaring or that back. Tilt the pelvis this way. Watch me here. 3, 2, 1. And drop it down. Join me. Pulse it. 3. Tuck that chin to protect your back and neck. Drop it down. Bring it in. I really want you to think, even though the upper back and shoulders are working, I want you to think about that core initiating the movement. Right. Hips together. Ribs together. Two more. Everything in. Burn. Last one right here. And relax. Good. Bring it up. On to your feet, team. Right. Catch your breath. All right, we wanted a lot of straight on core because we're getting a lot of this rotational movement right here, here. Twisting. Okay, There we go. Just the kind of day I'm having. Right? Water everywhere. Okay, so heavier set of your medium dumbbells, whatever that is. We're gonna take it to a row. So we're here. We're gonna take them a little bit shorter because we're gonna get right side, left side. We're gonna start with just your row. We're gonna add a lead lift. Then we'll add some pulses. So it is a little bit of that hinge, that deadlift. Everything is working. But let's start with that row. So staggered stance, flat back. Pull those shoulder blades in. Row it. Here we go. So up and down. These are big, strong muscles. So, yeah, at first it's going to feel too light and you're going to be reaching for those 15s or 20s. But stay with me because we get a long set. Remember, core is engaged. Making sure it's not all hanging out. Pull everything in. Breathe if you want. Add that leg. Drop it down. So you're squeezing in the glute, but you're nice and steady. Everything is working all the way through here. Pull it up, tap it down. Pull it up, tap it down. You're gonna feel that front leg, too. I know. Watch me here. We're gonna pulse three with the row. Squeeze, drop it down. Pulse with your row. With the leg down. Squeeze, drop it down. Pulse leg. And down. One more leg. Switch it. So you're gonna Pulse with the leg for three, row and down. Pulse. Try to keep that leg up. Last one is your row. Three, two, one. Row and down. Last one, squeeze. I know. All right. I know that was confusing. Just stay with me as long as you're getting that row again, a little shorter so we're not in that hinge position too long. Tap them out right here. Let's get the same thing. Other side. So core and tight. Watch me for your preview. Starting with just your row, adding that leg lift. When we add the pulses, we'll do them separately. Bring them up or pulse. Bring it up. If that is too much for your brain, you just keep them together the whole time. That works for me. If it works for you, you do you be where you are today. I know there's a lot for our brains to work on today. In three, two. Shoulders back, core zipped, row. Nice and steady. This is your back to basics move. So I really want you to concentrate on where we are right now. Squeeze. Cores in tight. Weight in that front heel. Back is flat. We're gonna add that leg lift if you want. It's optional. Up and down. Up and down. Yes. Breathe. Take it up. Up. Good. Let's add some pulses. Remember, we're going to keep that leg down. Pulse in the row three. Lift the leg. Everything down. Join me. Pulse in the row. Lift the leg. And down. Pulse the row. Lift the leg. And down. Up. One more. Pulsing those shoulder blades. Lift. And down. Here we go. Lift that leg. Three, two. Post the legs. Row and down. Lift that leg. Three, two, up. You can tap it down in between if you need to. Last one. Three, two, and relax. Can you tell? Give your hands a break. Shake it out. Why? That works the core, that balance work. Just having to stay steady for that whole motion. Is that core working the entire time? Let's do some little hamstring scoops, right? Cardio mobility all the way through. We got four. Three, two, one, and relax. All right, team, so we're gonna take it one dumbbell last thing up to up top. Everything else is on the mat. We are almost done with this workout. Watch me here. We're going to take it over our head if that is good for you. Otherwise, just keep it here. Don't worry about the triceps. We're going behind our head. We're going side lunge. Press triceps, side lunge into that hip. You can take it to the side if you want, but you don't have to. Then we will add some pulses with each, so stick with me because after this, we're taking it down to the mat for good. Core engage. Zip it up. Hips and ribs together. Pelvic floor lifted. Tack those ribs down. In three, two, one. Here we go. Press triceps, side lunge. Take it up. Press triceps, side lunge. You can go slower than me if you need to. Take it up, tries. And down. Up. Yes, Take it up. Two more right here. Up. Last one. Hold it here in your legs. You're gonna pulse. 3, 2, 1. Press it up and tries. Pulse. 3, 2, 1. Up and tries. Yes. 3, 2, 1. Up and tries. 3, 2, 1. Hold it here behind the head. Pulse in the triceps. Make it burn. Sit to the side. Take it up. Pulse, pulse, pulse. Shift your weight. Core engage. Take it up. Here we go. Three, two, one. Yes, you can. I know you can. Two more. Pulse. Elbows in. Last one. Pulse inside. Relax. All right, team, shake everything out again. Water if you need it. Meet me down on the mat in that high plank position. All right, team, so have those weights close by where you can get to them. Bring it down right here in to that plank. Here we go. So we are here. I want you to come in that high plank position. You're on your elbows here. If you need to modify, you're going to be on your elbows and your knees, and you're going to reach bird dog from the elbows. It's challenging, trust me. So you're going to try it there. Otherwise, we're taking it here. We're crossing it over. We're back to center. We're crossing it over. Back to center. So join me. Knees or toes? Find that balance. Don't worry about the weights. In. 3, 2, 1. Hold it here. Just hold. I want you to give that plank a good checklist. Squeezing the glutes and the legs. Tuck the pelvis. Not here, but not here. Just think hips to ribs. Everything's in nice and tight. We're gonna cross it over. Cross it over. Back to center. Cross it over. Back to center. Cross and center. If that's too much, you take it to that bird dog. Or you just hold your plank. We're here. Cross and here and breathe. Hold it here. We're gonna tap the knees. 3, 2, 1. Cross. Center. You can do it. 3, 2, 1. Cross and center. 3, 2, 1. CROSS. Last one. 3, 2, 1. C.L.O.S.S. and relax. Don't worry. We're not gonna do the other side. I promise. Stretch it back. Get a little hip flexor. Stretch from right where you are. All right, team, so watch me here. I want Lighter dumbbells. We're gonna keep it in the center. Almost done. Right here. So sitting nice and tall. If you need to modify for core, I want you to stay seated. Otherwise, we're going to bring it up right here. We're going to start with a curl. You can start with the feet down. You can bring them up. Let's get it done. Ready? Here we go. So we're gonna curl and down. So seated, curl again. If you don't need that much core, or if that's not right for you, I want you to take. Take it here. Otherwise, you can bring those feet up. Breathe, Take it up. Watch me. We're gonna add a little pray here. Punch, punch. And down. Curl, punch, punch. If you've got heavy ones, you can keep it close to your body. Or again, take those feet down and down. Lift it up. Up and down. Take it up. Yes. Breathe. Up. Last one. Good. Hold it here. 3, 2, 1. Take it out. And in. 3, 2, 1. If that's too much, just pulse from here. Take it down and out. Two more. Last one. Yes, you can. And relax. Right. Grab both of those dumbbells. One more thing. Down on your back. We're right here, Bridge, if you want to. If you're able, take it here. Otherwise, we're gonna drop those knees side to side. Get that little back stretch, press it in the center. So go ahead and join me for the sake of time. We're gonna jump right in. I want you to just drop those knees for the stretch. You can be here or here, or you can keep the feet off the ground. Here we go. Drop them. Feel that core working. Press it strong right here. Drop them. Press it strong right here. Drop and press. Yes, you can feel the stretch. And then use that core. Watch me adding on. Let them drop. You can lift up to you. Let them drop. We're not going to do pulses on this one, so just use what you've got. Let them drop up and breathe. Yes. Four more strong in that core. Yes. And up three. Up two. Ah. Last one. Nice work, team. Roll it up. Yes. So many things working in this long set muscle endurance workout. Here's what we got, team. One more bonus move. This is the only thing that has a timer. We might not even put it up there, but we're gonna go for one minute, so stay with me right here. You're gonna take it to that swing, Dumbbell skier, or in the center, we're gonna swing it for three, two, one, racket, curtsy, curtsy. Back to center, then swing it. So Your core is working as we rack it and we curtsy, but otherwise we're gonna keep it up top. If you'd rather take it just to the deadlift for three, then rack and curtsy. One minute to go. Let's get it done. Here we go. Prep it. 3, 2. Power it up for 3. 3, 2. Clean it with that curl. Cross, curtsy, cross, curtsy. Take it back to center swing. 3, 2, 1. Take it up. Cross core working right? Yes. 3, 2. Connect with that core. Take it up. Yes. Take it down. 3, 2. Deadlift is fine if the swing isn't right for where you are. Core engage. 15 seconds. Stay with me. And up. Good. Can we get one more all the way through? Feel that core working. And up. Breathe. Yes. And relax. Set those weights down. Shake it out side to side. Yes. You did. You did it. Good work, team. Ah. Let's take it out nice and wide with those thumbs to the back, and then hinge it forward. Whatever feels good to you if that's here or if you can get all the way down, press those thumbs to the ceiling, walk those feet in, and just pedal your feet right where you are. Let your upper body hang. You can also put your hands on a bench. Whatever is good for you. Ha. I know sometimes when we think, round it up, take those knees out. When we see that core and more or full body core, we think, oh, it's just going to be a lot of planks and crunches and lots of isolated core exercises. No, what that means is we often get less of that and more of the balance work. The moves that engage our core and all those sneaky ways. I like to say I specialized in sneaky core and just getting it in there, and you don't realize till later, like, wow, I really felt my core engaged on those moves. Hand on the wall if you got it, or thumbs to the back. Grab that leg if you can and get that quad stretch. Otherwise, take it right here. That was a good one. Make sure you get some extra stretching on your own. Check out any of my mobility work. And, of course, don't forget to like this video and subscribe when you subscribe. That helps me keep making these free workouts for you. So hit that subscribe button, turn on the notification so you always know what is coming up when the new workouts are released, when I have live workouts, when I have challenges like our absolution challenge, and you don't miss a beat into that hamstring. Right through here. And of course, leave me a comment, let me know what you thought. Thought? Did you like it? Was it too confusing? Did I confuse you in the beginning with the heavy light weight? Whatever I said, I can't even remember. Bomb brain. Either way, you showed up. You are successful. I hope you're feeling energized and you can take that with you throughout the rest of the day. And I hope you will join me for more workouts. Check out everything on the channel. Check us out in the Body Fit Athletic Club and all the other links in your description below. Let's get one big deep breath in and out. You did it. That was your dumbbell full body core and more dumbbell core and more sculpt workout. Great job everybody.