35 Minute Dumbbell Pyramid Stack Workout I BodyFit Strong Day #6

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell pyramid stack workout. This is day six of your Body fit strong program. I'm so excited about this workout. It is basic moves, but the format is what makes it fun. It is a pyramid stack. So we're going up the pyramid 30 seconds, stacking at a time, then coming back down. You're gonna love it if you tried my pyramid stack with weights or cardio. Pyramid stack. You already little bit of a taste. All you need for this workout are your dumbbells, if you have them. If you don't, just use what you've got. Are you ready? Let's do it. Let's start with a short warm up. We will keep it short so we can keep the workout short. Let's roll through those shoulders as you're marching. You can take it to a job if you want to and make them a little bit bigger. Take them to the front. This is technically a low impact workout. We're not going to do any jumping. But just by the nature of this workout, open them up right here. You are going to get your heart pumping because of the pyramid stack format. Now, I do want to say if you are newer to exercise, if you are a beginner or you're just getting back into it, let's swing them right here. Please take your time. It's a quick format. If you need more rest, feel free to take it. If you need to hit pause, hit pause. If you need to do some of these exercises without the weights or all of them to all totally fine. I like to say I want you to be where you are today and to remember that just by showing up today, you are already successful. So remember that if you're moving, you're winning. Reach it up, reach it down. That is all that matters. Let's take it here. If it's an option for you, walk it all the way out into that interim. Feel that core. Kick in, walk it back, reach it up. So pyramid stack using our dumbbells. Here is how it works. We have four exercises, two circuits. Hold it here and let's press it up. Down dog. And take it back. Take it down, dog. So we have four exercises, but we're gonna build them. We're gonna start with exercise one for 30 seconds. One more time back here and then walk it back. Then we get a 30 second breather. Let's reach it up. Let's tap the foot back, opening up the hip, reach the arms. So 30 seconds, exercise one, 30 second break. 30 seconds exercise two, then 30 seconds. Exercise one again, 30 second break, then we go 30 seconds. Exercise three, 30 for two, 30 for one, and then a break. You get the point. Let's hold it here. If you can drop that hand down, reach it up, drop the knee. Then once we get to exercise four, we start taking them away from the bottom, Right? So we start from the top, reach that hand through. Sounds confusing, but essentially you stack it up to four, and then you stack it back down. Go ahead and step it through other side. So trust me, you will get it. Once we're in it, it's gonna feel kind of fast and furious, but it is also gonna be fine. Again, work to your level. Be where you are today. I will give you lots of options. As long as you're moving, as long as you're here, that's all that matters. Let's take it right here. Round it up right here. Tap and reach across. So all back to basic moves. There is nothing fancy about these moves. No crazy combos. It's just gonna be things that you know. Squat, row, side lunge, plank twist. I'm gonna give you options. So again, the heart rate's gonna stay up. It's gonna move quickly by the nature of the format, but you do what's best for you. Challenge yourself in a way that works for you. All right? So go ahead, take those knees across, keep it going, and then little stretch of the hamstring out in front. You keep going there. I'm gonna get my airflow going here. Sometimes I forget to turn it on. All right, team, so shake everything out. Grab one or two heavy dumbbells. I'm gonna bring my heavy ones here. Have what you need close by. We're going to start with just a squat. You can take a goblet squat with one heavy dumbbell here. You can take it squat here with one weight or two in the center. Whatever is best for you. I'm gonna take it here. We're gonna drive those hips back, drop it down. If you want to keep it body weight, that's an option too. Here we go. 30 seconds, slow and controlled. You do not have to rush these movements because, again, the format is what's going to keep our heart rate up. So on this squat, don't feel like your toes have to be perfectly forward or out. In a sumo, it's up to you. You can have a nice open up the knees if that's good for you. Connect with the core at the top, but keep that core tight by pulling those hips to ribs. Last one Right here and breathe. 30 seconds to breathe. Watch me here. We're gonna take it with our row. We're gonna roll those shoulders back. We're gonna bring it here, bring them up, bring them down. It's just gonna look just like this. If you need to come up and rest your back in between, go for it. We're gonna get 30 seconds of this row, then we'll go right into that squat. So you can keep the two dumbbells or you can drop one. We'll get 30 seconds of the squat. Go ahead and roll those shoulders back. Hinge it here. Row in three, two, one. Bring them up. Things I want you to think about on this row. Pull the weights towards your hips. Pull those elbows up to the sky. Pull the shoulder blades in and keep everything pulled up and in. So navel to spine. And pull up towards your heart with your abs again. If your back needs a break, come up in between, then come back down. You've got 5, 4, 3, 2, 1. Right into that squat. Here we go. So that's what it looks like, team. We go to exercise 2, then 1. Next we'll go to exercise 3, 2, 1. Then we'll take it to 4, then take it back down. Really want to take your time again. You should feel that heart rate up because we're not getting a break between exercises here to here. Core engaged. Yes, you can. You've got three, two, one, one. 30 seconds to breathe. Give your hands a little break. Watch me move number three. We're gonna take it side lunge. You can take it just body weight if you want. You can take it with one or two weights. Step into it, shift the weight. Here you've got a straight leg and a bent leg if you need to keep it stationary. Just here to here, here to here. Grab those weights. We start with that 30 seconds, then the row, then the squat. Here we go. Side lunge. 30 seconds. Take your time. So many options. Your hands need a break from the weights. You just keep it body weight. Shift your weight, drive the hips back so it's a hip hinge here to here. You can also just have one weight right in the center. Or take it with the two, push through. 5, 4, 3, 2. Get set up for that row. Shoulders back, core engage. Now. Yes, we go right into those 30 second intervals. But I don't want you to feel like you don't have time to set up. Give yourself time. Especially with something like a row. Don't jump into it and be here. Give yourself that time to get set up. Get that good form. You got it, team. Squeeze. Yes. We're gonna fire up that core right after this round. 3, 2, 1. 1. Weight down. Goblet squat. Here we go. And here. Drop it down and bring it up. Squeeze up. Really think about pulling the muscles around that tailbone. Your sits bones, we call them, towards each other as you connect with the pelvic floor and breathe. Five, four, three, two, one. Relax. All right, 30 seconds to breathe. Last thing, guys. No weight. It's gonna be down on the ground. If you want to keep it standing, if you're modifying, especially my pregnant mamas. But if you're early postpartum or new to healing a diastasis recti, I want you to take it to a knee twist up top. Otherwise we're in a plank. We're here. Knees are coming across. Low impact. Zip up that core, come down on those hands and feet. In three, two, one. Here we go. You can just tap them nice and slow. Or if you want to take it to a little run, a little mountain climber, that is totally up to you. That heart rate again is going to stay up, and I promise you a low impact workout. So focus on the core again. You need to be standing. You take it standing. We got 10 seconds, then we're back up onto our feet for that side lunge. 3, 2, 1. Up onto your feet. Grab your weights if you want them. Here we go. Side lunge. We're here. Side lunge, breeze. So now that we made it to four, four, three, we'll go two and one row and squat. Then we'll start at the top with four and we'll start taking them away. So we'll take one out of it, then we'll take two out of it, then we'll take three. That's how it goes. Five seconds, then going into that row. Three, two, one. Shoulders back. Get set. Here we go. If you want a little variety, take those elbows a little wider or turn those palms up. It's up to you. Or just keep it simple. If you're new to this, if you're a beginner, you just do exactly the first thing that you did. But if you're more experienced, or even if you're not, if you want that variety, take it here. Yes. 5, 4, 3, 2, 1. 1. Weight down. Squat it one last time. I'm gonna take my toes wider just for a little variety. It's up to you. Doesn't matter. But we're getting low. We're squeezing up. This is your last 30 seconds before we take this squat Away we'll go back to the top. Breathe. I know it's a long step, but the good news is we only have two circuits. Breathe. You got three, two, one. And relax. So breathe for 30 seconds. We're back down on the mat or standing again. If coming up out of that plank is a lot, just keep it standing. Cross your knees. Right here we got plank knee cross or standing knee cross. We got side lunge and row. That is it. This round. Taking that squat away, find that good plank position. Lift up, zip up in that core, pull those hips and ribs towards your spine. In three, two, one. Here we go. Cross. Low impact is totally fine. If you want a little extra, you can add that little run. But make sure you don't lose that form. Right, we're not going to shift here. We're going to keep those hips square. Keep that little pelvic tilt up to keep that core engaged. You've got 10 seconds to go, then we're up into that side lunge. Let's go. 5, 4, 3, 2, 1. Take your time. Coming up. I don't care if you lose a few seconds grabbing those weights with good form. Here we go. Take it here. And up and up. Yes, you can. And breathe. Side lunge. Then we got that row for the last time. 10 seconds. And up. Yes. 3, 2, 1. Get set up. Shoulders back. Last time row. You. You can keep it simple right here. You can take it to the row wider. Up to you. Squeeze. Just pull those elbows towards the sky and towards each other. And really pull the shoulder blades in. Nice flat back hinging from the tailbone to the top of the head. You got five, four, three, two, one. Yes. All right, team, last round. Oh, here's what we got. No, not last round. Two more. But we just got our plank. Knee twist or standing? Knee twist. And we got our side lunge. You do what's best for you, keep that heart rate up. Then we got a plank. And then that is it, team for this round. So let's get it done. Catch your breath. Pull everything in with this core. Little pelvic tilt, hips and ribs towards each other in the spine. Here we go. Tap them across. Across. Nice little tap or little run. And again. If you need to modify for any reason, it does not matter what the reason is. You stay standing. You'll still get core, you'll still get cardio, you'll still get that rotational movement through the Torso. You got 5, 4, 3, 2. Up on your feet. Side lunge. Last time. Here we go. Take it here. And up. Yes, you can. I know. I think in the past when I've did this format with weights, dumbbell and kettlebell together and the. The cardio version of this. You all told me you have a love hate relationship with this format. Me too. Moves really quickly, but then it's done really fast. Three, two, one. And breathe. All right, team, last one of this round. All we've got is that plank. Standing or down on the ground. Whatever is best for you. Let's get it done. 30 seconds, then we get a breather to get set up for our round two. That's it, team. Go ahead. Everything pulls in. Hips to ribs, towards the spine. Zip it up. In three, two. Take them across. Here we go. Whether you're going slow impact or whether you're running, I want you to move with intention. I would much rather you be here than here, but feel like you're twisting in your back or you don't have great form. Move with intention. Think about what you're working. It's cardio, it's core, it's everything. You got 10 seconds to go. Wherever you are, that's exactly where you need to be right now. Three, two, one. Yes. First round done. Grab some water. Yes, you can. Yes, you did. You can stay on those knees if you want. I always like to get a little hip flexor stretch if that is okay for you. Otherwise, make your way back up onto your feet. Watch me, team, these are our moves. We're going to get an alternating curtsy lunge. In that curtsy lunge, we're crossing behind. You can keep it high without dropping low. You can take it to a regular lunge if that's better for you. Then we got a bicep curl and press. Super simple upper body. Then we got our deadlift. Then we got a superman push up. Don't worry, I'm gonna talk you through it. Go ahead and grab those weights again. If you're a beginner or you're getting back into exercise, you might want to take this move body weight, but you're gonna cross it behind. Not too wide. Drop that back knee, push through that front heel. Step through, drop it behind and through. Here you go. Join me here. Let's do it. 30 seconds is all we need. Watch me from the side. That back knee is coming towards that front heel. You're not super wide. You're not stepping all the way back here. But if you don't want to get as low, just keep the work through that front heel. Right, we want again a little bit of movement in that Transverse plane. We want that hip and that glute and that outer thigh to be working. Here we go. Give your hands a little break if you need it. We're gonna go bicep curl and press. That's gonna be a little heavy for me, so I'm gonna switch. I already did a workout for you guys today, so watch me here. Curl, press, wrap them in. Drop it down. All upper body. I want you to think about that core being engaged one foot back. Once we get 30 seconds of this, we go right into that curtsy lunge. You got it? Stay with me. In three, two, one. Curl and press. Up, up, wrap them in, drop them. Down, up, up. Slow and controlled. If this is too heavy for you, you have options. You can do one at a time or you do one dumbbell between both hands. That works, too. It doesn't matter. There's so many reasons to modify, and it does not mean that you are not working hard or that you're not getting the benefit. Last one. Curtsy it. Here you go. Take it back. Bring it up. Take it back. Hopefully this round is a little easier because you can just hang on to those dumbbells for each thing until. Till that last move. But it's up to you if you want to take it body weight on any of these, especially things like this curtsy. You do, you drop into that hip, press out of that front heel. Stay high if you need to. Last one. And breathe. All right, team, you got 30 seconds to breathe. Watch me. It is your deadlift. Roll those shoulders back. You're gonna hinge. Bring it up. You're gonna hinge. Bring it up. All right, that's all we got. Then we go curl and press. Then we go curtsy. As we move through our rounds, I'm going to give you the option to do a skier swing with that deadlift. But that is an advanced move. Only do it if you have done it before. All right, shoulders back, core, engage deadlift. Here we go. 30 seconds. Down and up. So this deadlift can get a little tricky, especially if you're newer to exercise exercise. Sometimes we want to round in that back, right? And be here. If you're looking at the back of your legs, you want to bring it up. Eyes up out in front of you. Hinge and squeeze. Slight bend in the knees, squeeze in the glutes. Connect with the core. Here we go. Bring it up. Weight. Stay close to the front of the legs. Last one. Here we go. Curl. Pressure in and down. Curl. Yes, you can. Second round of this workout, and Then, whoo. Yes. All the way through. I probably could have tried those 15s, but they were not a little heavy for me, and I wanted to make sure I could keep going. Muscle endurance. Three, two, one. Into that curtsy. But of course, as I always encourage you, try heavy first if you've got it. If you don't have that option again, this is why we mix up our formats. We can't always go heavier. So in this workout, we're challenging our body for muscle endurance. You don't have a lot of breaks to set those weights down, right? So a different kind of strength. That's why we love it. 5, 4, 3, 2, and 1. All right, team, this is your last move. Weights close by. It is down on the mat. If you need to modify, here's what I want you to do. I want you to do a star jack and a squat. Star jack and a squat, if you can. We're gonna do a star Superman or Superwoman. And then you're gonna push it all the way up. Star Superman. And here another option to modify would be bird dog. Push up from here, whatever works for you. All the way down. Here we go. 30 seconds. Superman in. Push it up. Slowly down. Superman in. Push it up. Slowly down. You're using your core throughout the whole thing. Squeeze in the back. You don't have to lift super high. Then bring it in. Use the core. Use the upper to bring it up. You got 10 seconds. Then we're jumping up into that deadlift. All right? So get it done. 5, 4, 3, 2. Up. On your feet. Grab your weights. Here we go. Bring them up. Give yourself time to set up again. I know we're moving quickly, but I want to make sure that you have time to set up with the those weights. Next round, we're gonna go to a swing if you want. Again, if you're newer to this, getting back into it, keep this deadlift. Yes, you can. And breathe. Yes. Remember, we're gonna go into that curl and press. Here we go. Right here. If you want some variety. Hammer, curl, palms are in. Up to you. If your brain just figured out the regular, take it there. Don't forget about your core. Right, We've got that good stable base pulling in the entire time, protecting that back. And as we push through that upper body, core is working as well. Breathe. Last one, curtsy. Here we go. Take it down. Step it through. This is your last time with your curtsy. What can you change up? Do you want to get a little lower? Can you keep that chest open? Can you move A little quicker, but still have good range of motion and good form. Up to you. That was all four of our moves. Now we start taking them away. It's gonna go quickly, team. You know it will because it did on that first round. 5, 4, 3, 2, and breathe. Give your hands a little break. All right, team, now we start taking them away. Superman push up. Deadlift or swing ski. Your swing is going to look like this. You're going to give yourself time to set up and to swing and relax at the end. And then we've got that curl in the press. All right? Again, modification for the Superman push up is just star and squat or bird dog push up from here. Go ahead and bring it down. 30 seconds. Here we go. Up and up. Nice and strong. Up. You can also use your knees. Totally fine. You're getting through the back muscles, core, chest and triceps. And up. Yes, team got about 10 seconds to go. 5, 4, 3, 2, 1. Give yourself time to come up slowly. Keep with the deadlift if you need to, or skier swing. Here we go. Power back. Drive it up. Yes, you can. Deadlift is totally fine. Go right down the front of the legs. Hinge it. Ten seconds. Breathe. Three, two, one. Swing and relax. Bring it up slowly. Curl and press Last time. Curl and press. You can keep it hammer curl, palms are in. You can keep it regular out. In, bring it in. You feel a little extra chest that way, right? So it's up to you what you want. Keep it here. Here. Yes, team. 5, 4, 3, 2. All the way through. One more. Yes. Ha. Breathe. We are in it. Yes, we are. All right, team, so we've got that Superman push up. Let's get that upper body. Let's get that core working. Then either a swing or that deadlift. Whatever is better for you. We are so close, team, to being done with this whole workout, basically. All right, bring it down. Remember, you can do bird dog push up two or all the way down. In three, two, one. Bring it up. And squeeze. Push it up. So we got our pull, we got our push, but also our pull with our core. Take it up and up. Yes, and breathe. 10 seconds. Who is with me? Take it up. Lift with that core. Yes, you can. One more. Make your way up. Grab those weights. Deadlift or swing. Here we go. Prep it up. You got it, team. Breathe. Drive it up. Yes. Keep it going. All the way up. You got three, two, one. And relax. Ah. Pedal those feet. Guess what, team? Last thing on this last circuit, we got push up and Superman. It's up to you, if you want to take it. Star here, star here. Or again, another modification, Bird dog, for your back, push up from your knees. Any of those will do, but let's make this our best 30 seconds yet for upper body and core. Here we go. Squeeze. Bring it up. You are so strong. Do not let your brain tell you otherwise, because I know you're here. You are strong just by being here today. As you get tired, remember, you're tired because you're working hard. It's hard because you're challenging yourself. Three, two, one. Stretch it back. I know it. Grab a sip of water, team. Yes. All right, so we're gonna get a little bonus move, but guess what? We're gonna get to two bonus moves because we didn't really do any core on our back, which is okay. We got a lot of that plank motion. But let's come down on your side onto your back, and we're gonna get just our basic bicycle. If you need to modify, especially my pregnant mamas, just take it to that bridge. But anybody can modify here if you're able. Slow, super, or slow bicycle. We're only going 30 seconds. Core is zipped. Bonus core. I want you to take a second big inhale, exhale, pull the hips together, pull the ribs together without rotating those knees in. Bring the feet up, find that nice, stable base. Here we go. When I say stable base, I mean that you're not holding your breath, but your core is stable. Everything is pulling in towards the spine. So think muscle to bone, little pelvic tilt. So think of your pelvis tilting towards you, and you're getting that good rotation. Think about bringing that shoulder, brow, shoulder, towards the knee. But you can also take the elbow to the knee. Again, modification. Keep it with that bridge. You got five, four, three, two, one. Hug them in. Ha. Up on your feet, team. Now is your real bonus move. You know, we love it. You have two options. We're gonna go for one full minute. You can take it up. You can stay up top. It's a lot of moves combined. A lot of what we just did. We're putting them together. So you're gonna go deadlift, row, bring it up. Curl, squat, press, all the way through. Deadlift, row, Curl, squat, press, or you're gonna take it down. Sometimes this is called a man maker. We're gonna call it a woman maker. Your other option is that row from your plank. Bring it up, Curl, squat, press, then drop it back down, pop it back. So you can add the plank into it if you want, or you can just Keep it upright. Row, curl, squat press. But we got one minute, then this workout is done. Here we go. Bring it up. Row, curl, squat, press. Up, up to you. Deadlift, row or plank? Row, curl, squat press if you want. Of course, you can take it to a clean if you know what a clean is. It's the power version of that curl. Yes, you can. Up to you. You are strong and you are here. Take your time. There's no need to rush this because you're gonna feel it either way. We got 20 seconds. You don't have to go fast. Even though it's the bonus, this move, it's a bonus because it has a lot of parts, a lot of things working. Yes. We got 10. Can you get through everything one more time? Yes, you can, huh? Yes. You did it. Rack those weights up, bend your knees to drop them. Catch your breath, tap it out, grab some water. I know, I know. I feel it too. Isn't it crazy how a format like that feels like forever, but also feels like it went by super fast? It goes by super fast, but when you're in it, you're thinking, oh, I want to do another squat, another curtsy, lunge from the top. So that's the beauty of mixing up the formats. It's not always going heavier or moving faster, adding impact. When we talk about progressive overload, how we want our muscles to get stronger, there are lots of ways to do that, and variety is one of those ways. Let's take it here and breathe. Other side. I am so proud of you for showing up today. I know it's not easy. I know there's a lot going on for all of us. You're taking care of your family, you're showing up for your job. You're doing things in your community, whatever it is. You might be dealing with illness or injury of yourself or of a loved one. You might be dealing with anxiety or depression. Whatever it is, there are always things that want to get in the way of us moving our bodies. And we have to remember that movement is medicine. Right? Movement is going to make us feel better. It's going to bring joy. It's going to boost those feel good hormones, those endorphins, raising those serotonin levels. It is scientific. And I want you to feel good about being here, as I will always remind you. Whatever that looks like, I don't care. You are moving. As long as you're moving safely, as long as you're here, that's what matters. Drop your head to the side as you get a little stretch. So we get through that back. If you can't get it all the way there, just bring it up to here. Oh, yes. I don't know about you, but I feel better already. I'm tired. I feel like I worked hard. Some parts of that were really challenging for me. A lot of it was. Especially that bonus move. Right. But I am proud of my body for showing up for me and I hope that you are proud of yours. Thank your body. I know it sounds silly, but we often think or speak negatively about our bodies and that's just not productive. They do so much for us. Round through your back. So it's just like a standing cat to cow. Really? Really try to release in that lower lumbar spine. I know. And breathe, of course. Don't forget to let me know in the comments what you thought about this workout. It's okay if you say you have a love hate relationship with it or a hate relationship with it. You still did it. Round it up. Take it here, press those fingertips down, let your head drop. And don't forget to subscribe. When you subscribe, that helps me keep making these workouts for you. So please hit that subscribe button. Turn on the little bell. The notification so you know when new workouts are released. Like this one today, when I have live workouts, which is most Saturdays, and when we have new challenges coming up, we are in. Breathe in it together. Doing this together. Roll those hips. If you want some more support and accountability, check out the links in the description below. I would love to have you join us over in the Body Fit Athletic Club. That's where you get access and guidance from myself from Vivian, our Body Fit dietitian. On your specific journey. That is where you get the method nutrition plan. That is not a diet. Let's just finish rolling those shoulders. Not a diet. No counting calories or anything like that. Nothing is off limits. It's just a way to get the nutrition into your body, build a balance plate and heal your relationship with food. We're over there changing mindsets around fitness and nutrition, finding the joy in moving and fueling our bodies. So check that out. I would love for you to join us. Roll those shoulders back. Thank you for being here today. One big deep breath in and out. You did it. That was your dumbbell pyramid stack workout. Great job, everybody.