35 Minute Dumbbell Full Body Athlete Workout

Foreign. Hey everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell full body athlete workout. This is day 19 of your holiday hit challenge and we are going to be working like an athlete. We're gonna get strength, power, agility, core, all of it in using a set of dumbbells. Don't worry, I'm going to give you lots of different options. If you don't feel like you're an athlete, don't worry. You are here and we are getting are. Are you ready? Let's do it. Starting with a quick warm up, we're going to march it out or jog it out, whatever is best for you. Let's get those shoulders moving to the back. You can start small and then take them a little bit bigger and even bigger and then to the front. We're going to keep the warm up short. We will cover everything with some dynamic movement. Prep for the exercises that we're going do. But of course if you need more of a warm up or more of a cooldown, please get it on your own. You can check out my extended warm up and extended cool down. The links are in the description below. Let's open those arms up wide. What I try to do is keep the warm up to about three to four minutes. Take those arms wide, shift your weight, roll over elbows, shoulders and wrist. And while we're warming up, that is when I explain the workout. So we don't spend a lot of time standing around. Use our warm up, reach down, reach up. Two talk through what we're gonna do. Get you mentally prepared while we also get the muscles warm blood flowing. Everything mobile and ready to go. Take it to the center. We're gonna hinge it here. So full body athlete, using your dumbbells, reach it down, reach it up. I don't care if you consider yourself an athlete or not. If you are here, if you can use and move your body, you are an athlete. So get that in your head. Today we're gonna be working like an athlete today. If you can walk it out to that high plank if you need to, you can drop to the knees or stay up top, walk it back to here reach. Walk it out if you can if you want and walk it back so it won't look so different than other workouts we normally do. Hold it here. We're gon gonna press up into that down dog. Stretch through the back of the hips. So lift the hips, lengthen through that spine, press those heels down. We are gonna have some longer circuits today. Everything will be 40 seconds of work, last one. Followed by 20 seconds of rest with some longer breaks in between. Bring it up. Tap those hips back here to here. Reach it up. So we will have, starting with our strength intervals, every athlete trains for stre those, we will take it nice and slow, even with some slower sets to really get that time under tension. Reach it here if you can. Reach it down, reach it up. Drop that knee. 3, 2, 1. Take that top arm. Reach under. 3, 2 and 1. You can also do this from the top if you don't want to come all the way down. Switch that leg. So strength intervals for strength, for time under tension. Oh, drop the knee first. Then we will put them together for muscle endurance. So making it a compound movement. Your basic strength in the beginning will be more of an isolation. Then we put them together for muscle endurance. Step it up right here. Round it up. Tap and reach across. After that, we will have a power move. Does not necessarily mean it's going to be high impact, but something involving power, using your weights. Then we will have a core move, and then we will have a cardio agility. All of these things that will give you several options to be where you are today, to work to your level. So stay with me and do what is best for you. Remember, if you showed up today, you are successful. That is all that matters. So taking it here, we're gonna take it with that little soldier kick. Go ahead, shake everything out. Grab those dumbbells. First strength move. Go heavy if you can. We're gonna drop it down into a regular lunge. We'll get 40 seconds, right? 40 seconds. Make it stationary. Three, two, one. Here we go. So this is where I want you to go your heaviest on these strength intervals. We're gonna start slow. At the halfway point, we're going to slow it down. I am going to say that this first round, this first circuit is going to feel a little longer because we'll have right and left. After that, we'll alternate. It won't be as long, I promise. So here, let's slow it down. Let's go down for two, Take it up for two. So increasing what we call time under tension, making that length of time that your muscle is working through that tension a little longer. We got five seconds. Can you get one more? Let's do it. Three, two, one. Shake it out. Give your hands a break. If you need it. We're gonna take it on that other side. Again, strength intervals are gonna go feel a little longer. Take them a little slower because then we get power Cardio, agility, all of it. Nice wide stance. Train, not tightrope. In three, two, one. Drop it down, bring it up, drop it down, bring it up. Remember, we're thinking 90 degrees. Both legs, both legs are working. That front leg has more of the control by nature. Lunges are balanced. You need to modify. Just tap it back here to here. We're gonna take it down. Let's slow it down. Take it down for two. Drive it up for two. Super slow. You should feel like by the time you get to the bottom, you want to power it up, but you're gonna keep it slow. That's by design. And up. Yes. Get it done. One more. Finish it up. Then we're going to upper body and breathe. Weights down. I'm gonna go a little lighter. We got one dumbbell. Watch me here. Two hands, one hand. Other hand. Up top, we're gonna chop. You can twist your whole body or just go here, chop and press. Grab it here, rack it at the shoulder. Other hand here. Three, two, one. Chop and press. Chop and press. We're going here. And up. We're only doing one side. If you want a little more, you can really turn into it. Then rack it. A little bit of a power move too, right? And up. Shout and up if you need to. Two hands the entire time, but I really want you to cross your body. Five seconds. Yes. One more. Good. Relax. We're gonna switch our sides, so same thing. Other side. We're gonna rack it. Take that other hand over. Chop. You can either just go here to here or really turn your full body into it. And then a little power. Almost like a little push, press. So already getting enough power. 3, 2, 1. Here we go. 40 seconds. And up. Take it here, here. And up again. This first round is going to feel long because we're going right side, left side. You can take it more of a chop if you want. Up to you do what's best for you. Full body. Especially if you're in my pre post healing a diastasis recti crowd. I want you to turn full body. Make sure you're not isolating the torso. Give you more queuing when we put them together, which is coming up in 5, 4, 3, 2, and 1. Yes, team. All right, hang on to that one. Switch your sides. Here's what we got. You're gonna lunge with it. Lunge, cross, chop. We're gonna go all on one side and then all on the other again. I said this one was going to be long, but it's the longest one in three Two, one, together. So you're gonna lunge it back with that chop. You're bringing it across your body. You're not twisting in the hips, right? This time you're just down, up, up. So two hands drive up from that foot and then press it up. Strong drive. So again, it's a little bit of a push press. There we go. Yes. Breathe. So we're really going to focus in these strength intervals with our classic moves, right? Our squat, our lunge, our hinge, our push. Getting a little too fast. One last good one. Good. So there's that power, right? Muscle endurance. When we put these things together, that's what we're going for. Muscle endurance. All right, let's get it. Same thing, other side. Then we're done. With our strength, we're getting some power. Hold it here. Core engage. You're gonna step back as you chop. In three, two, one. Here we go. Chop and lunge. Up, press. Chop and lunge. Up, press. Looks like this. Step back, drive it up, step back. So that chop is coming across your body, but you don't have to twist, and you don't have to go super far. We just want that diagonal motion. Working the biceps, working the shoulders, working the core, and of course, working the legs and cardio. Keep it going. 10 seconds. Lunge and chop and press. 5, 4, 3, 2, 1. Yes. Team, set it down. All right, Long first circuit. I know. Again, the rest of them will just be one. We won't have a right side and a left side for your power. You know it. You love it. It's your snatch. So you can either do a high pull here to here, or snatch it up, drop it center, snatch it up. Join me for 40. Here we go. Snatch. Drop it down. Other side, huh? So here's what we're gonna find. Everything that we do is going to complement each other. So we got a lot of press motions. We're gonna get that snatch. So hinge it here, power it up, drop it down. Power it up, drop it down. Again, your modification is just a high pull, little hinge, high pull. But if you can get that snatch close to your body, power it up. Classic power move. We love it. 5, 4, 3, 2, 1. Yes. Breathe. Take it down on your mat. First circuit is almost there, I promise. Let's take it on your back. We're gonna do a weighted crunch motion. So with no weight, looks like this. You can either just do the knees, that's your modification, or everything in, everything out. Grab that weight if you want. In three, two, one. Here we Go and tap it down so it's a little gentle pullover. If that weight is too heavy, just keep it right above your chest. If that weight is too much, drop it down and just do the motion. We want full crunch, not just this isolated crunch, which is super not. Not super effective, but all the way through if you want to take it up a notch. Extend it out all the way. Take it here. Breathe it up. Nice and tight. Deep core, hips and ribs coming together, navel to spine, and breathe all the way through. Last three, two, one. Remember how I said everything is going to complement each other? We just got core. Let's get our cardio agility, but from the plank position modification. You're just gonna keep it with that bird dog if you can. We're coming up. Bear, plank, cross, climber, regular plank, regular climber. Here we go. Bear, cross, cross, regular. In, in, jump, in, cross, cross. Ouch. If that feels too fast, slow it down. Or you can get 4, 4. It's agility, so we want that quick footwork. In and out. We want that cardio, but make sure that you can maintain good form. So slow it down if you need to. Bear, cross, cross, pop it back here and back. Yes. Yes. Five seconds. And back. Three, two, one. Yes. Feel how that core is burning. We got cardio, we got agility, but we got that core burning, too. That circuit is done. I told you the first one was the long one. Grab a sip of water. All right, team, so breathe into it. We're gonna take it into our next round. We're gonna start with a plie. Squat toes out here. We're gonna take it with a row, Then we put them together so it won't be right side, left side. We'll get through it quicker. Then we're gonna switch it with our plank and row as our power. I'm gonna go heavy with my 15s. I think you can, too. Breathe into it. Bring it center. Core engage. We're going to start with a plie, so either here or dumbbells here. Whatever is better for you. Here we go. Take it down, squeeze it up. So if you want to go one heavy dumbbell in the center, this is your isolation. At the halfway point, we're gonna slow it down. So if you'd rather have two heavies, you can go here. But I still want you to get low breathe. Yes. Let's slow it down. Down for two, Slow up for two. Time under tension, down for two. Really think about connecting with that core. Down, two, squeeze. Yes. One more. Nice and slow. Down, two, up and breathe. All right, team, let's get it done. So we've got our rows. Nice flat back. You can stagger it here if that's better. Or hinge it here. But we're here. And then we'll slow it down so you're back. You're down the whole time. If you need to come up and get a little stretch from that hinge, you can. Otherwise, shoulders back. It's core zipped. Ready? Here we go. Regular speed. Bring those weights to your elbows. If you need to alternate, that works too. Alternate one and then the other. Whatever works, you can get it done. Keep it here. Hinge flat back, so it almost feels like you're arching your back. But we're avoiding this, right? So really, eyes out in front of your body. Slow them down. Here we go. Up for two. Sorry, should have started slow earlier. Up for two. Yes. Let's get two more slow. Last one. And relax. Stretch it out right here. All right, team, let's put them together. Muscle endurance. We're here. Row all the way up. So what that means is it is a half plie squat and half sumo deadlift, right? So we gotta get both. Drop that chest. Grab those weights. 40 seconds. 3, 2, 1. Here up, all the way up here. And up, down. Squeeze. Yes, team, all the way through. You got this in the back. All the way up through the back of the legs. Here we go. Down. 10 seconds. Drop the hips, drop the chest. Shoulder blades in. You got five, four, three, two, one. Yes. All right, breathe. Okay, so one dumbbell. I'm gonna switch it. Remember that wide row or high pull? We're gonna switch a lunge. Watch me here. We're gonna go wide row. I'm gonna jump. Switch it. So it's here to here. If that feels too weird for you, then I want you just to step it wide row. Step it wide, row. But you're really thinking a little jump, lunge switch doesn't really have to be a. A full lunge, but it's the power. Are we ready? Starting in 3, 2, 1. Take it down wide row. Switch it. Wide row. Switch it here. So it's a little bit of a stagger, right? Looks like this. Up, up, or step wide row. All about the back and the legs on this round, right? Feeling it. Shoulder blades, wide jump. I don't want anybody to feel like they're gonna step on that weight, so step it wide. We got 5, 4, 3, 2, 1. That was your power. We got strength. We got power. How about a little core? Here's the trick, guys, we're gonna add a little chest and triceps and shoulders. We're gonna do that plank press. So a few options. You can be on your elbows. Up, up, down, down, up, up, down, down. On your elbows, on your knees. Quadruped for pre post healing. A doctor. Or here, or all the way up. But join me here for three, two, one. Up, up, down, down. Core engaged. Thinking that you're lifting from that core as much as you're pushing through that upper body. So, yes, we're thinking about our upper body push muscles, Our chest, our shoulders, our triceps. But think about lifting through the center. If you need to drop to those knees, stay on those knees up to you. Keep those hips square. Really think pelvis tilted, core engaged. Lifting through the center. Ten seconds to go. Stay with me. Three, two, one. And relax. Ah. So, yes, that was your core move, but lots of upper body as well. Bring it up. Last one. We got our agility. We're gonna keep it simple. We're going out, out, out, in, in, out, out, in, in. You can run it as if you were going in and out of tires. You can go high knees with it, or you can keep it grounded. Here we go. 40 seconds. You can alternate like I'm doing. I like to pump my arms as well. Or you can, if you find you can get faster just going right, left, right, left. You can go there, switch it at any point. Low impact. This works too. You can also jump it if you want, but I would rather you keep the footwork because that's where the agility comes in. Right? And we all need that for balance, for good mobility, to keep us free from injury. Right? 10 seconds to go. Breathe. 5, 4, 3, 2, and 1. Grab that water. Yes. Team, quick sip before we move to that very last round. We're gonna get a swing. Often when we get these dumbbell or kettlebell workouts, we do a swing. If you want, you can have two dumbbells ski or swing right here. Or you can have one heavy dumbbell or kettlebell in the center. It is up to you. I'm gonna go two dumbbells. Let's get it done. If you've never done a swing before and you're not comfortable, I want you to keep it with that deadlift. Shoulders back, keeping the weights close. Same set of muscles, but without the power. Right? If you can ski or swing dumbbells by the side or one heavy dumbbell kettlebell in the center, we're gonna go 30 seconds. Catch your breath. Roll those shoulders Back. Push your feet into the floor. Enjoy this little breather. Well, we got it. Hinge it here. Prep it, power it up. Dreaded drop. So on this swing, it is a power move. It is a core move. It is a full body strength move. It is a cardio move. I want you to think power up with the back of your body. Glutes, hamstrings, core, arms are just along for the ride. It is not a squat and a raise, but then you lock out of the top. So lock out the knees, the glutes, the core, and then let it drop. So it's power react. Power react. Three, two, one. And relax. So you feel those arms working, especially because they're a little tired. Hold it here. A little petal. But your arms are not lifting right. You get the benefit, but you don't have to lift. Catch your breath, shake that out. Quick sip of water going into that last full round. Here we go, team. So we're gonna start with our curtsy lunge. If that bothers your knees, you can take it regular lunge or side lunge or squat, whatever is good for you. If you can drop it down, curtsy. We'll start here. We're gonna get right side and left side, but in between, we'll get our bicep curls, where we'll just go one round. All right, we'll step into it. First half, second half, we'll take it stationary. We'll slow it down. So starting on the right side, shoulders back, core engaged in three, two, one. Here we go. Step into it. Drop it down, press it up. Your goal is to get low. You're bringing that back knee towards that front heel, and you're getting into that hip and outer thigh. Chest is lifted and open. Shoulders back. If you need to, you can modify, not go down as low. Just a tap. We're here. Let's get one more right here. And then let's slow it down, Keep it stationary. We're down for two. Press it up strong, slow and slow. I know time under tension. You can do it. All we got is 10 more seconds. Let's get it done. Yes. Breathe. And up. One more. Slow, slow, up, up. Shake it out. All right, let's get that other leg. Then we'll get that bicep curl. Go. Stepping into it, and then slow it down. Stationary, shoulders back, core. Engage pure strength isolation to really use this time to go heavy. Go slow. Get it done. Here we go. Down and up, cross behind. Low to high. Breathe into it. Tap out of it again. You can always take it regular lunge or tap back if that's better for you. It's up to you. Let's go. One more. Hold it here. Slow it down. Take it down for two, up for two. Down two. Ah. Burn into that heel. Out of that outer thigh. Inner thighs are working, too, as they come together. One more. All the way down, all the way up. Relax. All right, team, give your hands a little break if you need it. Bicep curl. We're coming up and in. And then we'll slow it down when we put them together. Lunge and curl. We'll go to a hammer curl. Bend your knees, grab those weights. Zip up that core. Shoulders back. Regular curl. Here we go. Up and down. Use this time to go heavy. If you feel like you're arching that back, put one foot back. I really want you to be thinking about your core, not just letting it go. Everything's engaged. It's your stable base, right? So lift in. In. We're here. Let's slow it down. Coming up for two. Down for two. Control. Up and down. Yes. Up and down. All the way through. We got this. 5, 4, 3, 2, 1. All right, guys, again. If you need a little breather, a little break. Watch me here. Hammer curl. We're gonna keep them in. We're gonna curtsy and curl. Step it through, then. Same thing. Other side. Try to curl at the bottom so we get everything contracting together for muscle endurance. Three, two, one. Here we go. If you would rather separate them out, you can lunge and then curl in the center. Doesn't matter. But if we can, we'll get them working together because everything is contracting. 40 seconds is all we need. Sit. Low weights to the shoulders. Strong arms. I know. And breathe. These biceps are really going to get a good workout because our power move is gonna work them, too. But you got this. You are strong. As I said, these moves complement each other in each circuit. Breathe. 5, 4, 3, 2, and 1. Shake it out. All right. Power that clean, which looks a lot like a curl. In fact, you can keep that curl if you want. I told you, we're gonna burn them out. They're tired, but you can do it. Clean and press. Little hitch hinge. Power it up. If you want to add the squat, you can grab them here. Watch me. Clean press. Here we go. If you'd rather. If you don't feel comfortable with that, just do a curl and a press. Really get those arms working. But you can do it if you want. You can see Squat it with that clean. You really want to get that Power. Really get that heart rate up. Take it up. You can come off the ground a bit. Really use the footwork. Up. Yes, team. I know your biceps are feeling it. Everything's feeling it. We're close to the end. Three, two, one. Oh, right. All right, team, bring it down, Stretch it out. Take it down. Right here. We're coming into a high plank. We're here. We're gonna pull that weight across. We're gonna push it forward so you're here. Pull it across, push it forward, take it back, pull it across, push it forward, take it back. Join me here. If you need to be on your knees, be on your knees. Here's your core in three, two, one. Here we go. Pull it across. Push it forward and back. Pull it across. Reach forward and back. You can be on those knees, too. Forward and back. I'm having to really reach for it, but if you're able, you can push and pull, reach, push and pull. Depending on what kind of a floor you have. That might work. It might not. Right here, I'm doing a reach, reach and reach. Reach through, wait and wait. 5, 4, 3, 2, 1. I know. We had to jump right into that. All right, team, Weights out of the way. Give yourself some space. This is breathe. Your cardio, agility. We're gonna shuffle it, we're gonna burpee it down. So if you want take it all the way down, all the way up, or you can just touch down, reach it up, or anything in between. If you want to walk it back, walk it up. It is up to you, but 40 seconds. Cardio, agility, Quick feet, touch down or burpee down. Starting in three, two, one. 40 seconds. Quick feet. All the way down if you can. All the way up. Quick down and up. Remember, agility is all about that quick movement, that reactive movement. This training, again, is so good for life, so good for athletes. Let's get it done. Remember, you can be here too, if you want to do a jump, shuffle and jump, or toes, whatever you got. I want to see 10 more seconds. 5, 4, 3, 2. Finish out. Last one. Yes, I know. Team, catch your breath. Ha. Good news. We get two bonus moves. Catch your breath. We are going to get a core bonus. We did this in a live workout a couple weeks ago. Everybody seems to love it. So let's do this core bonus. You're down on your back. Just a little extra core. Even though we got a lot done, we're going one minute. You're gonna do across, scissors, cross, scissors. You're gonna roll to the side. Up in that side plank, then cross, cross, roll to the side. Up in the side plank. Don't rush the transition. Getting into and out of those movement movements is part of the work. So take your time. Use your core to roll into it. Come up strong. Use your curl to roll back. We got one minute. Modification is just a little kick. A little kick. You can still roll into it or just hold your side plank. Whatever is good for you. Here we go. Three, two, one, roll. And lift up. Take it over and lift. Keep it going strong. Scissors. Roll over and lift. You can hold for a count or two in that side plank. If you're modifying. Just keep it here. Little stretch, little stretch. Roll over. You're still lifting. Take it slow. Little stretch, little stretch. Or anything in between. As long as you're working through it. Stretch. I'm calling it a stretch, but hopefully your core is feeling it too. I know. 15 seconds. And breathe. 5, 4. Can we get one more? 3, 2 and 1. Yes, we can. And we did. Okay, athletes, now for your real bonus move. Let's get it done. We didn't get a lot of isolated chest press. We got that plank press. But let's stay down on the mat. Here's what you got. Knees or toes. Two push ups. We're gonna keep it simple. Two push ups, knees or toes. Then if you can, walk it in or jump it in. Two squat jumps. So many options within that. If you would rather just do the squat jumps or come up on the toes, walk it back on the knees, whatever is good for you. You're avoiding that plank position. Stay on the knees here. Walk it in and walk it back. One minute, Then we are done with this workout. Let's get it done. Core engage. You are an athlete and you're doing this. Here we go. Two push ups. Strong push ups. Pop it up. Squat jacks for two. Two and two is all we need. Two and one at your own pace. That can be whatever you need it to be. Stepping into it, jumping into it. Elbows at that 45 degree angle. Remember that good push up, form and down. If you need to be on your knees like me, totally fine. I know I get better form that way for now, huh? We are close. Should have put a few more things in, right? We feel like we're further along, but we got 15 seconds. Let's finish it out. Slow down if you need to, but try not to quit because we are so close. Yes, team. Yes. You can just keep saying that. The last five. Four, three, two. You got time. Finish it out. Yes. I know, Breathe. Catch your breath. Yes, athlete. I know that was not as crazy for our brain as our typical bonus moves, but that was a lot for our body. Compound movement with both so many things working, especially that hurry. Right now we feel those arms. Don't forget to subscribe to the channel and let me know in the comments if you liked this workout. Let's take that foot forward, sit back, hamstring, stretch. You can also check out full body athlete with weights. That's another workout I did a couple months ago. Similar format where we get strength, muscle endurance, power, core, agility, all of it in. But we alternate dumbbells and kettlebells and let me know if you like this and we'll make a kettlebell version. Breathe into it. Thank you for showing up with me today. Look, I know it's hard. I know it's hard, especially this time of year two get in to get the motivation. But you know you always feel better, right? And again, I will remind you that no matter what that looks like or felt like, you did it. You were here. You showed up, you moved your body. That is all that matters. Reach behind. You can either reach it back here or grab here little hinge. What matters is that you're here and moving. And you should thank your body because your body is strong. You are strong and you did it. Take them forward. Check out all of the links in the description below. If you're looking to take it to the next level, join us in the Bodyfit Athletic Club. So many things coming up in 2022. That's where you get direct access and support from me from Vivian, our Body Fit dietitian. You get a nutrition plan, live events, Q&As, things every week. Check it out. And of course, of course make sure that you are subscribed to my email list and again to the channel so you don't miss a beat. Follow me on social media at Body Fit by Amy. Thank you, thank you, thank you. I know I feel better. I hope you do too, because you did it. I'm so proud of you. One big deep breath in and out. You did it. That was your dumbbell. Full body athlete workout. Great job, everybody.