35 Minute Dumbbell ISO Circuit Workout - ACTIVATE DAY 16

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell ISO circuit workout. This is a full body dumbbell workout where we will get some back to basic strength, but we will add some intensity and we will add some isometric holds. We'll be working in 30 second intervals mostly today. And of course I'm going to give you lots of different options to work to your level and be where you are today. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Go ahead and start moving your body. Let's get everything, shake it out. Let's release any tension, any stress we might be feeling from the day. You can roll those shoulders from the week, from the month, from the year. Whatever it is for you, just let it all go and be here with me today. Check in with your body. Are you feeling some tension? Are you feeling like you're holding on to something? Let's just let it go. We to move our bodies and have a good time doing it right? Yes. We're gonna put in the work. We're gonna get the muscles burning, we're gonna get our hearts pumping, but we're gonna get those endorphins going, right, those feel good hormones, we're gonna raise those serotonin levels. We're gonna get everything feeling good so you can leave this workout feeling better than when you started. That is the goal. I'm just glad that you decided to show up and move with me today. I will. Where you are today, this is your workout, but you do you. Let's get moving. All right, so we're here in intervals, building as we go. It's gonna look a little different today. Your first set is going to be a little bit different. Rounded up right here and let's just go eyes wise and T. So a little mobility if you want. You can drop into that hinge and really open up. Not hyper extending in the back, but trying to reach back for that mobility. So we are going to be getting it done with 30 second intervals. But instead of your first one being your regular set, your last one is actually, actually your regular set. So a lot of it is going to be starting with what we call a one and a half set. So squat halfway up, back down, all the way up, things like that. I'm going to talk you through it. Then we'll have some isometric holds. Then our last set, we're going to go right into that regular squat or regular repetition, whatever it is. So I think you're gonna have fun with it. And in that regard, once you're done with it, you are done with it. It'll be long sets, long circuits, but it's gonna feel like a no repeat workout. Squat. Roll those hips right here. Squat and roll hands behind the head. If you want to really open up the chest. Right. Then we got all that good shoulder team. All right, I want you to step one foot back. You can hold it here, or if you can, we're gonna go with that world's greatest stretch. Reach under, take it up, under and up. Or you can stay up top. Then we're gonna switch to that other side. You can go back into the plank or step it up, reach under, and up. Here we go, team. And then if you can step back to that high plank, if that's not right for you, you can step back to the knees. But if you can be here, forward and back. Let's press up into that down dog. If that's good for you. You can walk your hands forward and back if you need to. You can really get that stretch from here. But sometimes we need to move our hands or move our feet a bit, and that's okay, too. Just getting that mobility, but getting that core working. You're down below. You can just go child's pose and then either walk your hands back or walk your feet up. Either way, come up slowly. All right, team, so here we go. We're gonna get some cardio right here, cardio mobility. And then we're getting into that first circuit. So we are taking it super simple with a squat. Again, that first round is going to be a one and a half circuit. Then we will do an isometric hold. It's going to be 30 seconds. Yes, it's going to feel long, but I'm going to talk you through it, and I want you to really focus on your form, your core engagement. All those things that I'm cueing you to think about in your regular reps, we're going to think about them in the ISO. Then we'll go to that regular squat. All right, so go ahead and shake it out. Grab one heavy dumbbell or two heavy dumbbells. I'm going to go goblet squat. Your first one and a half squat is down, halfway up, all the way down, all the way up. That's what it looks like. Then we'll hold. So core engage. Weight in close to your body or rack or down below. Let's do it one and a half. So down, halfway up, all the way down, all the way Up. You decide what that range of motion looks like for you. I do want you to think about dropping in the hips if you low, or you can rack those weights. Whatever feels good for you. I want you to try to stay here with me. I know. I feel it, too. Think about the weight in your heels. What is your chest doing? Open up your chest and shoulders. Really pull those shoulder blades together. Core engaged. Yes. We got five, four, three, two. Oh, regular squats. Here we go. Take it down, take it up. I know. Burn, right? Don't worry, they're not all gonna be that hard. Just the first one, right? Getting our bodies used to it. Now. Really focus on that mobility. Get low, open up the hips, take it nice and slow. Breathe. We got 10 seconds right here, right now. Keep it 5, 4, 3, 2, 1. Set your weight down, right, so if you want, you can roll those hips. Take it right here. Watch me. We're gonna take it to a row. You got 30 seconds to breathe. You can keep it moving if you want to shake it out. We're gonna keep with our heavies if we can. First set is one and a half. So we're up, halfway down, up, all the way down. Then we're gonna hold. One, we're gonna go three, two, one. Hold. Three, two, one. Then regular. Grab those weights, hinge it. Here we go. Row. Up, halfway down sides. Three, two, hold. It's gonna go quick. See, I told you they wouldn't all be as hard as that. Hold. But keep that elbow pulled up. Yes, you can. Three, two, hold. Keep the squeeze in the back. Three, two. Let's finish it out. One more. Three, two. Bring it all the way up. Here we go. Regular row. We're gonna rotate it, bring it back, rotate it, bring it back. Squeeze. I know. So stay low if you can, but turn and here. So regular reps. 10 seconds to go. This is it, team. Keep that core engaged. As your back gets tired, focus in that core. Three, two, one. Oh, man. Right, Shake that out. I want you to take it here again, little mobility. Water if you need it. Right? So some are going to look a little. A little bit different. We're gonna take it down. Watch me. Join me on the mat. If you need to do this standing, I want you to keep it standing, or you can go one knee at a time. Keeping it here, but we've got a one and a half crunch, so everything in, halfway out, in, all the way out. Join me right here. Here we go. So lift the hips, lift the shoulders. Take it halfway, then everything in. Extend it all the way out. If you need to do that, just one knee, especially if you're in that pre and post, early post, then keep the shoulders down and just do the knee. But if you can, everything in, halfway out. Everything in, all the way. Extend last one halfway. All right, team, hold it here. You can do it. So I want you to hold in that hollow hold. Really think about wrapping the core. Bring those hips together, Bring the rib cage together, Zip up the core. We're gonna bring it in at that halfway point. Knees in. We got holding it here. Yep. So I still want you to hold. I still want you to think about lifting of those hips. Can you bring those knees down just a bit? Keep holding for your last five, four. Zip it up. Three, two, one. Regular crunch. Take it up and out. If you want, take it to that bicycle for something a little different. Right? Lift the shoulders, cross it right here. Yes. Bicycle probably feels good. Get that rotation. Take your time. 10 seconds, then we are done with this first round. We called it a circuit, but really we had these individual circuits. 5, 4, 3, 2, 1. Hug the knees in. Up onto your feet. Grab a sip of water, and we're gonna get set up for our next round. All right, team core, right. All right, here's what we got. Watch me really quick. If you want, you can get some hamstring curls and some arm crosses to stretch out cardio mobility. All right, we're gonna take it with your regular lunge. So it is up to you. We're gonna go stationary, split, squat, down, halfway up, down and up. If you want to come up and reverse it or go forward lunge, you can, or keep it stationary. Then we're gonna hold just like it sounds. Then we're gonna go regular lunge, but I'm gonna give you the option to cross in the curtsy. All right, Then we got some presses from the ground. Let's go heavy. If we can bend your knees to grab those weights, start on one side, stationary, or stepping into it. Here we go. So lunge halfway up, halfway down, all the way up. So you can do what I just did, where you step in and out of it or keep it stationary. Halfway up, all the way up. Either one. If you need some balance and you want to set one weight down or both weights down, grab under the wall. It's quick. Guys, we got five seconds. Can you get one more halfway up? All right, take it down and hold if you can. Team, I want you to drop low to where that knee is barely off the ground. If you want to Hinge it forward just a bit to get into that front leg. You can. What I don't want is this, right? So really put. Pull those shoulders back. Keep the chest open. Weight in that front heel. All right? What is your core doing? If it really starts to feel, like too much, you can set your weights right here. We're still going to keep the legs working if you can hold them up. We got five, four, three, two. Yes. Step it up. Regular lunge or curtsy. Let's do it. Yes, team, take it back and up. Yes, you can. Back and up. Burn. I know. Yes. Team, breathe. Take it down and up. Three, two, one. And relax. All right, team, catch your breath. So we're gonna take it to the mat. Remember what leg was forward? For me, it was that right foot forward, left foot back. We're gonna get that other side in a minute. So remember, because we're taking a break from it, we're gonna do a regular chest press. Halfway, one and a half. Then we're holding one up. Three, two, one. Three, two, one. Then we'll take them to the top and do ISO from the top. Listen to my cues. Regular chest press. Here we go. So up, halfway down. Up, all the way down. If you're feeling spicy, and maybe if you're pregnant, take it to that bridge too. But it's up to you. I know those glutes are burning, especially on that one side. You can probably feel it. But it's up, halfway down. Up all the way down. I think 45 degrees. All right, we're going into that ice. So in just a minute, one more. So I want you to hold the right one barely off the ground. We're going three, two, one, left. Three, two, one. Hold that left one. Barely off the ground. Right one. Three, two, one. Keep it going from there. Three, barely off the ground. Hold it. Three, two. Hold them both up top Left one. Three, two. And right one to finish it out. Three, two. Regular reps. Here we go. Everything down, everything up, everything down. Yes, you can. And up. Remember, 45 degrees to get, and elbows are not straight out. They're tucking in just a bit. Not right by your side all the way through. With or at the bridge, it's back to basics. So I really want you to focus on that upper body and keeping that core engaged. 3, 2, 1. Boom. All right, team, give yourself 30 seconds to breathe and back up onto your feet. All right, we're gonna do the other lunge, but I wanted to give you a breather. Right. All right, team, so other lunge Remember, you can. You can step into it. Came up too fast, or you can keep it stationary. But this team, it won't be very many, I promise. And here, halfway up. Boom. One more. Yes, you can. And hold it down right here. So find that good position. Train tracks. So feet are hip distance apart to keep that balance. Shoulders back. Really think about pulling those shoulders behind your body, not arching the back. Hinge forward just a bit. Drop that knee even lower. Can you be just hovered over the ground without rounding in the back? Okay, chest open, shoulders back. Weight in that front heel. You got five, four, three, two. Step it up. Here we go. You got regular lunger. Curtsy up to you. Cross it over if you want. I know it's a burner, but remember, once you're done with it, you're done with it. Down on the mat for the rest of this round. Here we go. Take it down. Bring it up. 10 seconds. Nice. Good curtsy. Stepping into it or stationary works too. Yes. 5, 4, 3, 2, 1. All right, team, down on your back. Again, we're gonna do everything we just did, but with triceps. So down, halfway up. Bring it up. Then we're gonna hold one for three, hold the other for three, then hold them at the top, Then regular. All right, you want a little extra core? You can have your feet in tabletop, but know that core is coming right after this. Oh, my heart rate. All right, again, bridge if you need to. Or standing triceps if that is a better option for you. We're here. Here we go. Down in the tricep extension. Halfway up. Down all the way up. So you probably need to be a little bit lighter with this, and that's okay. If you find yourself needing to switch down or put one dumbbell between two hands, you can. Or if you need to take it standing overhead extension if you want. Tabletop here, but we're gonna get that core in just a minute. Here we go, team. Hold one down. Other one goes down for three. 2. It's okay if you rest it on the ground. Take it here. 3. I know. I feel it too, too. Burn and then take it here. Three, two, burn. And down. Three, two, burn. Both up right here. Let's just get one and then the other. Alternating hold at the top. All right, team, regular. Here we go. Down. If you want, you can turn it at the top, palms in. Take them down. Turn it at the top, palms in. I know mine are burning too. I'm wishing I had lighter weights, but I'm gonna finish it out strong. 15 seconds. And I'm going to take it nice and slow. Breathe. Burn. Yes. Five, four, three, two, and one. Sorry, guys. If you're like me and you got stuck with the heaviers, you did it. I know I should have cued you a little better about going a little lighter, but that's okay. No weights on this. We're going into our planks. Listen, team, we're going to do the do some little knee dips as our halfway. We're gonna do some holds, then we're gonna do some plank singles. Remember, plank singles are where we take it all the way down. We lift up with our core, but let's start on our elbows. If you need to be on your knees the whole time, you're just going to do a little leg extension. That's your modification. Otherwise, knee dips. Here we go. So nice, strong plank form if you can. Shoulder width apart with those elbows. Palms can be up or down. Whatever feels better in your shoulders and knees are just tapping down and up. If you need that little rest, take the rest. But if you can, just little tap and up. Little tuck of the pelvis. What do I mean by that? So we're not here. Tuck. Lock up those legs when you're at the top. Right? Breathe. All right, team, are you ready? We're just holding our regular plank. You can do it. So we're here. I want you to hold it. Tighten up those legs and glutes so you're not holding your breath. But every other part of your body is nice and tight. So lock out your glutes, your hamstrings, your quads, your back, your shoulders, and certainly lifting up in the core. But while you're doing that, you're making sure you're breathing. You've got a nice, good core brace, but you're still breathing through the movement. We're gonna drop it down in three, two, down. All the way down. Watch me, team. You can get one right here. Up and up, down and down. Here's what I want. Lift with your core, not pushing through the toes or the elbows. I want you to use your core to create the movement. Up and up. Take it down. I know. This is a long one, too. Up, up, down and down. We got five, four, three, two, one. Stretch it back. Stretch out those shoulders. I know, team, breathe into that. Up onto your feet. We are almost there, guys. I know. I feel it. Oh, boy, do I feel it. All right, team, we're gonna grab our heavy weights again, so if you need to shake it out again, maybe a little taps behind Right here. Heavier weights for this dead lift. We're gonna go regular deadlift. You got your heavies and then your halfway is a kickstand. Regular deadlift and then a kickstand. When we get to our hold, we're gonna hold either here or here. And you're gonna do little taps. 15 seconds there, 15 seconds other side. Then regular deadlift all the way through. It's a lot on your back, so if you need breathers, take them. Grab those heavies if you can. Shoulders back, regular. Then move one foot back, baby. Kickstand. Here we go. So all the way down, all the way up. Kickstand. Right there. Just past the knees on the kickstand. All right, Take it back. Train tracks, as in hip, distance apart. Right here, baby. Kickstand. Just to the knee. Drive up through the heel, take it down. All the way up, maybe. Kickstand. Yes. Team. Down and up. All right, I want you to find your balance here. So you're either here, kickstand or you're here. You can rest those weights down if you want. Little taps just right here. I know. Breathe. Get ready. Sorry. 20 and 20. Drive it all the way up. Switch your sides, find your balance. Kickstand or here. Up. Breathe. I know I said 15, but. Sorry. 120. You can be here if you need to, but wait in that front heel. Shoulders back. We got five, four, three, two, all the way up. I want everybody to breathe for just a few seconds. We got our last 30 regular in 3, 2, 1. Down and up. If you're feeling your low back, another thing you can always do is bring those weights right by your side. So it's more of what we call a neutral grip. Right? Shoulders back, squeeze in your glutes. Yes. Take it down and bring it up. Yes. You did, Team. Down and up. Down and last one. And breathe. Set those weights down. Little stretch right through here. Team, you did it. I know that was long for those hamstrings and glutes, but you did it. He is nice and slow. All right, here's what we got. We're gonna take our biceps, we're gonna take it regular biceps. No, One and a half and all the way down. Then we're gonna hold one curl for three, hold the other curl for three. All right, let's get it done then. We got regulars. We are going for our 30s. Here we go. Up and down. Right here. Yes. Team no. One and a half. You know what I meant. Halfway down. Up and down. We're not gonna edit that out, guys. You're just gonna go for it because you were probably already doing the right thing. Halfway down, then back up, Then here. Up, halfway down. And here up halfway. All right, team, hold. One, halfway. Let's go, Hammers. We got three, two, Hold. Take it other side. Three, two. Shoulders back. Core engaged. Hold right here. We're gonna keep this the whole time. 3, 2, hold. Yes. 3, 2, hold. Yes. 3, 2. Let's finish it out. Let's get one more. 30 seconds. Here we go. Right here. Up and in. Down and out. Up and in. Nice and strong. If you need to alternate, I know we're feeling it, but you can. You can do it. Yes, you can. Hand breathe. Yes, team. One more each way. Boom. Yes. Stretch it out. Oh, team. All right, let's get one last lower body up top. We're gonna go plie halfway up, all the way down. Then we're gonna hold it here. We're gonna lift a heel for 15. We're gonna lift the heel for 15. When we get to those singles, we're gonna go up, side lunge, up, side lunge. All right, so we're gonna have to shift our feet. Go heavy if you can. Plie, squat. One and a half. Here we go. Down, halfway up. All the way down. Squeeze it up. You can rest the weights right here. I kind of prefer that. Or you want that challenge? Down halfway up. Down, halfway down. All the way up. Yes, you can, team. Whoo. And burn. Down halfway. Hold it down right here. So hold that plie. If you can lift one heel. If that starts to starts to cramp, you can just alternate them. But if you can, we're gonna hold. I want you to stay here. Yes. It's gonna burn, but I want you to try to think about your glutes, your inner thighs, not those quads. Glutes and inners. Switch your leg. Here we go. You need to come out of it like I just did. Do that. What is your booty doing? Squeeze. What is your core doing? What about that pelvic floor? Are you lifting? 3, 2, 1. Singles. Plie. Turn them in. Side lunge. Plie. Turn them in side. Yes, you can. This is it for lower body, so give it all you got. 15 seconds. Strong legs. I know you can do it. Take it down and breathe. One more. Yes. Shake it out. Right. Little heels right here. I know. Team. All right, so we're gonna go to a front raise and a lateral raise. All right, so if you have light weights, I want you to go light. If you have something heavy, I want you to Go. Just one in the front. Keep it front the whole time if you can. Looks like this. Up halfway, down. Up all the way down, then to the front. Same thing right here. Up halfway up, all the way down to the front. Up halfway. Not higher than the shoulders. So just level. Make a table. Make a half tee, right? I was gonna say F, but that's not right either. Halfway and here. All right, team. Hold the right one up. We're going three, two, one. Switch. Three. Yes, you can. Two, one. Both down, one. Up to the front. Three. Three, two. If you got one dumbbell, just do what you can, right? Three. Just go singles. You can back to the side. Hold it up. 2 and 1. 2 and 1. And relax. All right, team, regulars. Here we go. Up and forward. If you have one dumbbell, I want to give you another option. Take it up, take it over, take it down, take it down and over and down. 15 seconds. To the side. To the front again. I know I train you guys to lift heavy, so maybe you only have your tens or 15s. You do what you need to do. Just work those shoulders. 5, 4, 3, 2, 1. Yes, team. Right. All right, team, bring it down right through here. All right, we got one dumbbell here. We're doing with a little pull over, right? We got some core again, but we're gonna get some upper back. So halfway and down. Here we go. Upper back. I know those shoulders are feeling it, so if your shoulders need a breather, you can just do the core. All right, team. Team, hold it here. So I want you to hold it here. I want you to drop those feet down halfway or come up in the bridge. You're gonna hold for five more seconds. Four, three, two, one. I want you to drop back halfway with that pullover. Think about your upper back, but also think about that core. Five, four, three, two. Now pick or do both. Hold. Five, four, three, two, one. Everything in. And take it to the side right here. Up and side again. If your shoulders are just spent, I want you to take it here and hold here. This works too. You do not have to have the weight side to side. Yes. Breathe. I know. Breathe. 3, 2, 1. Hug it in, team. Yes. You did it. Up onto your feet. Ha. I think we gotta get a bonus move, guys. But let's keep it simple. What are some of our favorite isometric moves? Well, how about a plank? How about a pop up? Here's what we got. Team. We're just gonna hold. Hold here. 5, 4, 3, 2, 1. And either walk it in or jump it in. Hold. If you want, you can drop down to the elbows to add a little plank press, but let's go for 60 seconds. Here we go. Hold five. If you're modifying, you can go to the knees. Three, two, one. Hop it in. Hold five. If you want. I want you just to come here and drop it down. If you need to stay standing, that's where you are, right? And pop it up. 5, 4, 3, 2. Walk it back if you want to go down. 5, 4. Little extra upper if you want it. Take it up. Pop up. 5, 4, 3, 2. Take it back. Drop it down. 5, 4, 4, 3, 2.take it up. You're at your own pace, so I'm counting just so you don't have to. But if you want, you can pop it back down if you want. 5, 4, 3, 2. Pop it up. Hold it. 5, 4. Weight in the heels. 3, 2. Last one. Pop it down. 5, 4, 3, two. Pop it up. Yes, Team. Stretch it back. Ah. Burn. Stretch it back, team. I know I felt every bit of that, and I hope you did too. Sit back into that child's pose. Oh, man. Team. We don't do this often, but turn on your side if you can. I want you to bring that foot up if you can. I just want you to roll it back. But if you're able, get a little quad stretch. Tilt that hip forward. I feel like we need that quad. That quad after all of that work. Please make sure you get more stretching on your own. If you want a little hip stretch, then just cross it over. You can even bring that knee up. Little bretzel here. Open up your chest. But if that is not right for you, you just relax. Let's take that to that other side. You can just roll over. I'm gonna roll over this way, and I'm gonna come up a little because of my microphone. But you're here. Can be on your elbow or all the way down. Thank you so much for being here today. That was not an easy workout, but I am so proud of you for showing up. Take it here. Stretch, burn. Go ahead and come over. Child's pose. Take it back right here and then roll through. Cat, cow. A few times. If you want to reverse your hands so you can get a little wrist stretch and breathe. Reach one arm under. A little stretch. You can check out any of my stretching videos or mobility, but please make sure you're getting some more stretching, mobility, flexibility on your own throughout your week. I try to keep it short so I can get you in and out of here. But remember, we don't want to just rely on the stretches after our workouts. We want to get it. Stretching, mobility, flexibility, throughout the week, throughout the days, all the way. Oh man. Team, roll those shoulders. Thank you so much for joining me today. Please leave me a comment. I love to hear from you. I want to know, did you like this workout? Did you feel it? I know I did. Did you feel like you could get through it? Were you going too heavy, too light? Did you have to drop down? I did or I should have. Right? Let me know. Leave me a comment. Leave me a like. And of course, don't forget to subscribe to my YouTube channel. And if you're not already, join us in the Body Fit Athletic Club on the Body Fit by Amy app. That is our private membership where you get all the extras. Your own dietitian, your own trainer, nutrition plan, live streams, Q&As. So much more. Thank you so so much for being here today. One big deep breath in and out. You did it. That was your dumbbell ISO circuit workout. Great job, everybody.