35 Minute Dumbbell Strength and Conditioning Workout - ATHLETE #6

Hey, everybody, I'm Amy from BodyFit by Amy, and this is your dumbbell strength and conditioning workout. This is day six of your athlete challenge. However, this is a great standalone workout that you can do at any time where I will give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's go ahead and start moving our bodies. I'm going to talk you through what we're going to do, but let's get our muscles warm. So go ahead and march, roll those shoulders. You can take it to a jog, you can shake, whatever you need to do to start to get that energy up, to get the blood flowing. And let's get our bodies warm. Right? That's the point of a warm up. Let's take those shoulders a little bit bigger if you can. So this is strength and conditioning part of our athlete challenge. But again, you can do this at any time. We are all athletes here at Bodyfit by Amy and in your own life, so I'm going to remind you, you are an athlete. And so we're going to be alternating between strength and conditioning. So we'll be working in super sets, two exercises back to back for three rounds. However, instead of a timed interval where you go at your own pace, we actually will have rest. Sometimes we do supersets where you do two or three or four minutes at the same time and you just go back to back. We're gonna get some rest. After those first two rounds. You'll go 45 seconds of strength, followed by 15 seconds of rest. Then you'll have 30 seconds of conditioning. We'll set those weights down, followed by 30 seconds of rest. I know that's going to feel like a lot, but it won't in the moment because we're gonna go hard. So we've got that. Let's take it up. We've got our I, our Y and our T. You can keep it here or you can hinge it. So our Last round, our third round, we will get only 30 seconds of strength and 30 seconds of conditioning. And our goal will to get them back to back. So a little higher intensity in terms of no rest in between. However, you will have to set your weights down. So anytime you're setting your weights on, I'm going to encourage you to bend your knees, set them down, pick them up either from the ground or wherever you're setting them down. Let's take it to a little squat from here, hands down, hinge it up, squat it back down, big reach up if you need to stay a little higher, you can put your hands on a chair, the couch, a bench, whatever is good for you, or on the top of your legs. But really extend up through that hinge, reach it up. So that is what we've got, team. Let's go. One more. I want you to hang out in this hinge, either here or here. Pedal those feet just a bit. Relax in that back. Lay your head and neck. Relax. And then let's step one foot back. You're coming into that runner's lunge, so if you need to stay up a little bit, you can reach it over. If you're able, take that hand down, walk that foot out, drop that knee just a bit. Again, you can stay upright if you can take that top arm, reach through, step into it. Let's get the same thing. Other side. So runner's lunge here, reach over, grab on something for balance if you need to take that hand down, drag, drop that knee. If you need to stay up, stay up. Take that top arm and right through here. Step back into that high plank. I want you just to tap those knees across, right through here. Get that core fired up. You can also take it to just your knees and stay down there, warming up through the core, and then press it up to that down dog and back to center. Just a few, just like that. Then we're bringing it up. We will jump into our first circuit. Walk your hands up or walk your feet back, whatever it is, Walk your feet up, walk your hands up. Little tap and reach right here. All right, team, so here is what we've got. We are taking it. 45 seconds of strength using your dumbbells. I encourage you to go heavy because it is an isolation. It's back to back. We'll have a couple rounds at the end that are more of your compound moves, but especially in the beginning. Back to basics. Isolations go heavy, if you can. Then we will set those weights down carefully, and I'm going to keep reminding you of that, especially as you get tired, because it's a lot of setting the weights down, picking them back up. Then we set them down and we go into 30 seconds of conditioning. We will keep the same two exercises. There's one in the beginning. We will have to switch up our last round because it's right side, left side. Go ahead and grab those heavy weights. Here's what we got, team, watch me closely. It is a reverse lunge and then a forward lunge. If you want to keep it stationary, just keep it stationary. Don't Go as low, but Same foot forward. 45 seconds. Join me here. So I'm stepping back with my left. Step it in, Step forward with my right. So opposite legs, one leg goes back, other leg goes forward. It's gonna be a little bit of figuring that out, right? Different moving leg forward and back. So that way my right foot stays forward the entire time. Remember, you're stepping back on those train tracks, so keep it nice and wide. Right in. If you need to reduce your range of motion and just do a little tap back and lean forward. That works too. If you want to keep it stationary, if that's a better option for you, you just keep it here. That works. Let's get one more all the way through. And breathe very carefully. Bend your knees to set those weights. Make sure they are out of the way. Here's what we've got. We're gonna take it right arm, my right, your left. We're going jabs here to here. It's Corner to corner. 30 seconds. Right here. Jab, jab. You can step it or conditioning. High impact, right through here. They're both conditioning. Don't think too hard at it. You can just do a reach if. A reach if you don't want to box. But you can feel that heart rate up, Right? Remember, we only have 30 seconds only on this side, because then we start with that other side with both our lunge and our conditioning. Right? 5, 4, 3, 2, 1. Don't think too hard on the conditioning. Tap it out. Catch your breath. I just want you moving right. We want agility. We want those feet moving quick in a way that is good for you. Remember to be where you are today. You don't have to go high impact. We're gonna grab those weights and get the other side. Go ahead and bend your knees to get them. Take your time. Use that rest. Last time, I was left foot back, right foot forward. Now I'm going right foot back, and then I'm stepping left foot forward so you see where you need to be. Let's do it 45. And breathe here. So remember, one leg moves back, other leg moves forward. That keeps that same front leg. If you need to modify, tap it, but keep pushing through that front heel. Don't get as low or just keep one. You can do whatever feels better or stationary, Right? Step back. Step, step in. Keep that chest open and proud. You can lean forward a bit in it, but not rounding in that lower back, right? Yes. Legs breathe. Five seconds. Last one. Yes. And relax. You can even set those weights down right there. Catch your breath. You got 15 seconds to breathe. Now we got the other side. Corner to corner. So step, step, same leg, same arm for me. It's my left. You're right. Here we go. 30 seconds. Right through here, right? Remember, you can just reach. Tap and reach if you don't want to box. Otherwise, keep it nice and tight. As long as you're moving, that's all that matters. We're going to get a lot of conditioning today. Good for our hearts, but we're going to get that strength, too. We're getting them together. 5, 4, 3, 2, 1. Shake it out. 30 seconds to breathe. Now you know why we have those 30 seconds after our conditioning. All right, team, this is your very last round. Give yourself that time to catch your breath. With or without dumbbells. If you want to do them without, that's okay. Last round, we're just gonna alternate. So you pick. You can go all reverse, you can go all forward, or you can. You can switch, but you'll want to go reverse for two. Forward for two. That's what I'm gonna do. Left, reverse, right, reverse, then forward. Let's get it done. We got 30 seconds, then we're going right into our conditioning. Here we go. So I'm gonna reverse left and then right. And then I'm gonna go forward, left and then right. If you want to just alternate, you can just pick one. You can just alternate that reverse. Remember, it's only 30 seconds this time. Or alternate that forward, right. A little different. Whatever your brain needs right now. Let's get it done. Last one. 3, 2, 1. Set those weights down. Here's what we got. Just your jabs. 30 seconds, right? So you can take it here. You're still going to get that conditioning again. If you need to just reach Right, team, get them going. We're staying forward. Then we got a longer breather coming, right? Almost a full minute after this to get into our next round. Keep it going, quick ones. You can even run it if you want. 3, 2, 1, breathe. Get some water. All right, team, so that's what it looks like, that first round. Give yourself this full rest. Let that heart rate come down. Remember, the rest is part of the work. Recovery is part of the process. We want that heart rate to come down so that we can come back strong. All right? That first one was just a little bit different because we had right side, left side. The rest, we just alternate. Same deal. 45 seconds of strength. Set the weights on carefully. 30 seconds of cardio conditioning. Last two rounds. 30 and 30 back to back. Here's what we got, team. Bend your knees to grab those heavy weights. Try to go heavier. But it's upper body reciprocating row. So one up, one down. Then switch, then switch. Not moving in your shoulders, but pull those shoulders back. Core engage. Grab those weights if you don't have them already. Hinge it here. Here we go. So we've got 45 seconds. I want you to think reciprocating, right? When one comes up, other goes down again. What I'm not doing is twisting in my torso. I'm keeping everything in here. That's what. That's what gets the core engaged. One and then the other. If you need a break for your back, come up out of that hinge. Readjust, come back. We got one. I know it's gonna be a lot. The idea being that that low back and mid back are also working just by holding the position, right? So it's not alternating, Right? See the difference? Alternating. It's reciprocating, yes. 5, 4, 3, 2, 1. Bend your knees. Carefully set those weights down. All right, here's what we got. Upper body strength. Let's get lower body conditioning. Little skater. Step, cross, behind. Step, cross, behind. 30 seconds. Whatever you need it to be. Here we go. So you want more legs. Get a little lower. If you want to really work that balance, keep that back foot off the ground. If you really want to work speed and agility, quick, Side, side. You decide what you need in this moment, and it may be different circuit to circuit. If you want speed, if you just want cardio mobility, really get that reach out of it. Either way, it's going to be conditioning because that heart rate is up. 3, 2, 1. Shake it out. Back to that reciprocal row. So give yourself that full break. Catch your breath. Remember, we're gonna pull those shoulders back. Soft hinge. If it feels better for you to be staggered, that works, too. Or take it down on all fours. You can also rest your knee on a bench or a chair. Grab those weights wherever you are. Reciprocating row. Shoulders back. Core engage. We're gonna hinge it. Start with one up top. 3, 2, 1. 45 here and here. I really want you to get low, so what we're not doing is rounding in the back, right? Really pull those shoulders back. Almost feels like you're sticking your butt out, but you're keeping your back flat. Keeping it here, but chest is low. When we get up here, sometimes we use more arms. Drop it here so you're really pulling from the ground. See? I Was doing alternating, but we're reciprocating right strong. Think about pulling with those back muscles again. If you need a breather for your back, come out of that hinge. Here we go. 10 seconds. Core engaged. All the way through. 4, 5, 4, 3, 2, 1. All the way up. Bend your knees to drop them down. We're actually not putting any sort of deadlift in this workout because we're doing a lot of that up and down. All right, we got your skater. Let's get it done. Again, you decide what you need. Conditioning. 30 seconds, tap. So if you're going into this conditioning round and you need more of a breather, just start slow and low, slow and low impact. Then maybe because you know you have that 30 second break, you can pick up your pace for the second half, which is right now, you do you. I want you to be challenged, but in a way that's good for you. So even if you need to hit pause, you're still here. You're still showing up. That is what matters. Three, two, one. All right, team, last round. This workout is gonna go by quick, even though it's a lot, even though it's three circuits. Catch your breath one last time. Reciprocating row for 30 seconds. Bend your knees to put it down. Skater for 30 back to back. But it's really on my own count. So if you need a couple extra seconds of break before that skater, you go for it. Bend your knees, grab those weights, hinge it, reciprocate one up, one down. Here we go. 30 seconds. Squeeze. Strong pull from the ground. Back stays flat, but weights get low. Again, we're working the low back. We're getting those hamstrings and glutes. Pull the weight towards your rib cage, towards your hip, right? Squeeze. Squeeze shoulders, stay square. 10 seconds. Really pull that core and especially that low core and pelvic floor. Three, two, one. Bend your knees. Set them down, skater. Let's do it. 30 seconds. You got this, team. This is it. Then we got a long breather. We got almost a full minute right after this. And then guess what? We're taking it to the mat for some core and upper and, of course, conditioning, but a whole lot of core. You're gonna love it. Breathe. Yes. Three, two, one. And breathe. Catch your breath. Quick sip of water, team. Give yourself this time. You have almost a full minute again. I know that feels like a lot, but it's really not. And we want the heart rate to come down. Strength and conditioning is true. Hit up and down. We want that heart Rate to come down. So when we go into our next strength move, we have the power, we have the good form, we have the control. Meet me down on the mat with your heavy to medium weight. Watch me right here. All right, we're gonna take them down. We've got a press and a leg lower. Let me give you some options if you can. We're going one press all the way through, leg lower for two, or one press, leg lower, and then the other up to you. You can also just take it one up and then switch or a bridge, Whatever you need. Join me here. 45 seconds. Here we go. Press and lower. I really want you to take it slow and controlled. You can decide if you need to rest those elbows down on the ground. Go for it if you want. Keep them about an inch off the ground. You're gonna feel that upper body push, right? And lots more core. So it's up to you. Remember, you can do one leg at a time or two, or you can keep one leg down for a little scoop or a bridge. Especially if you're one of my pregnant mamas doing this. We've got 5, 4, 3, 2, 1. Set those weights down. Little stretch. You're just gonna turn it over on to your front. So if you're modifying bird Dog, everybody else, we got climber. Tap it in or run it in. Here we go. We got 30. Remember, on this climber, you also have the option to take it standing if you don't want to do as much. But you'll be up and down, right? Run them in, tap them in. I would much rather you get your knees in closer without the run than be out here trying to run fast. Drive those knees to your chest. Keep the shoulders over the elbows over the wrists, right? Be aware of sinking back into this. Keep the core here. 5, 4, 3, 2, 1. Stretch it back. So remember, you got 30 seconds to breathe. So take your time coming onto your back or onto your side. Back down into your back again. We got press for 45, leg lower. Okay, Take your time. Give yourself a second to get into that. Maybe go ahead and grab those weights. Tilt your pelvis. Be aware of that arching back. Bring your feet up to tabletop first, then straight up. Go as low as you need to or keep it high. Here we go. Press and lower so you can just go halfway. Even if you just go a little bit down and you feel that core engaged. That is the goal. Bring it up nice and strong. Remember, you can lower 1 and 2. Keep it controlled, or also bridge and up. That can Be core as well. You do what you need. Press and lower. Yes. 10 seconds. You are strong. You've got this endurance. 3, 2, 1. Ah. Set them down. Back into that climber this time. You can keep those knees going straight in or you can cross them to get a little oblique. Obliques. That's what I'm gonna do. Bird dog or standing to modify. Here we go. 30 seconds. Cross. You can just tap them in or you can run it with your feet down or keep that foot off the ground as you cross again. Being aware as you get tired that we tend to come back here and have that butt up. Take it here. Nice strong plank. So remember, we're onto that last round in 10 seconds. We'll get a 30 second bridge breather right before. So go for it right here. 4, 5, 4, 3, 2, 1. Stretch it back. Last round. We got 30 and then 30 back to back. Let's get them done. Then we got two more rounds. Bring it back to here. Get set. A few options. If you're feeling it this time, you can add a little crunch. As long as you don't it pull. Pull your neck. Tuck that chin. You can turn your palms in if you want. You can put them all. Everything down, everything up. It is up to you. This is your round. 30 seconds. Here we go. Bring it up. Down. So you can go up and down with the press, down and up with the legs. Or you can have them all fluid if that feels good for you. And you can keep that control. You are strong, you are capable. You got this. I want you to finish this out. And breathe. Yes. Team. And up. 3, 2, 1. Weights down. Take your time. Turn it over. You pick knees in, Knees across. Bird, dog or side standing. Let's do it. Cross. You got water coming. You got a full. Almost a full minute. I should say rest. How are those arms feeling? Right. That was on purpose to get that upper body still working hard in that plank to keep the core working on both. Right, ten seconds to go. What do you got? Can you pick up your speed? Can you bring your knees a little closer to the elbows or to the chest? What do you have for three, two, one. And stretch. Yes. Team. I know. All right. I'm gonna switch to a little lighter, so grab some water. Give yourself that time. Come up slowly. Our last two rounds we got compound movements. All right? I guess our last three rounds because that press and leg lower, we're gonna do a curl into a square, squat into a press. I know it feels like a lot, but I want you to watch Me here. You're gonna do your curl first. Here. Raft, squat. Bring it up and press. I want it slow and controlled. We're starting with that. It's not a clean, it's not a power move. Then we'll drop those weights. We're going to do some knees, but we're going to take them up and back. I'll talk you through it. Grab those weights. Let's get it done. Here we go. Strong curl racket. Sit low in the squat. Bring it up. Take a mountain press. Right here. Just that slow. Here. Sit low, up and press. I don't want that power move. I don't want you to squat into the press. I want you to make them all separate. If that feels like too much, you got one dumbbell here. Sit low, drive it up and press. That works, too. Core stays engaged. Keep it right, your chest. Get low and up. Keep it going. We got five more seconds. Can we get one more? All the way through curl. Sit low and press. Relax. All right, set those weights down. Out of the way again in your hinge motion. Here's what you got. You're crossing your knees. Low impact or high, if you can. We're gonna go up, four and back. Here we go. So up, up. You don't have to go super far. Take it back, back, back. Up, up. If you have the space, I want you to use it. You can also turn if you need to. On your mat. Up, two, three, four. Back, three, four, Three, two. You're crossing for the core and the arms. And with or without that little bounce for agility, let's go up and relax. All right, so that's what it looks like. You can think of it as a little dance move. You can think of it as a little agility, like we do, or you can just step and cross. You don't want to move with it. You just keep it right here. That is your conditioning. Let's take it back to our squat. Curl and press. Bend your knees to get them right here this time. Hammer. Same idea here. Sit low, up and press. Let's see if we can take those feet a little bit wider. Here we go. Up. We got 45. And up. Take it down. Up. We do this so often with power. Then I know it feels hard to slow it down, right? But I really want you to use that core. Stop it here. Sit low. Stop it here with your core. Press up here. Up, up. Yes, team, 15 seconds. Remember, you always have the option of up and up. Yes. Curl. Sit low. And up. Three, two, one. Set them down. Out of your way. Bend your knees. Let's get ready. You're crossing opposite elbow to the knee. You decide how much twist you want. You can go up and back. Here we go. 30. And back. So you can get the power, low impact, right? Step, step, step, step. Or add that jump. If you have a lot of space, use it. And back. That backwards movement is actually really good for us. If you don't feel comfortable with it, you can look behind or you can just walk it back, or you keep it stationary. But we do that in a in life, so we need it in our training. 3, 2, 1. And breathe. All right, team, so 30 seconds. 30 seconds. You know the drill. This time, if you want, you can think of it as more power. You can take it to that clean squat and press, or just get a little more fluid with that press. 30 seconds, then we set those weights down carefully. We go right into 30 seconds of our cross knees. Let's get it done. You can pick regular grip or hammer. Here we go. Up. Breathe. Either way, even if you're doing clean, I want power and control. Breathe. Yes. Compound. I know it's challenging. Up. You can also keep it slow, just like before. 5 seconds. 4, 3, 2, and 1. Set your weights down. Find your space. Whatever you got. 30 seconds. Here we go. And back, back. Remember, you got that long breather coming, and we're taking it down to the mat for our first circuit. Keep it moving all the way through. Use your space. Watch those weights, though. Don't step on any weights. This always reminds me of old school aerobics. Up and back, but again, highly functional to get this type of movement, just like we do. Lateral, 4, 3, 2, 1. Breathe. Water team. All right, down on your mat one last time. We got some triceps, we got a bridge, we got a plank walk. All right, I'm gonna go ahead and tell you that that plank walk is a little challenging. We're gonna go up and back, side to side. All right? But first before we do that, meet me down on the mat. Bend your knees to grab those weights. We got triceps and bridge. We want that bridge for those glutes and hamstrings. We got a lot with that squat. We got a lot of hinges picking up our weights. But let's finish it out here, team. So we're here. And up, right? Bend. And up. If that is not right for you, you can do a close grip chest press. You can do one dumbbell, or you can just get one or the other. Let's get it done. 3, 2, 1. Here we go. Take them down and up. So what helps with these triceps is your starting point. Shift those shoulders back a little bit. Sometimes our shoulders want to move forward and back, and we're using shoulders and not triceps. Start them a little higher and a little bit more towards the back, towards your ears. Everything down, everything up. If that doesn't feel right, you can do what we did with the leg. Lower, you can do the upper body. Then you can lower in the bridge. You can separate them out. You're still gonna have to use a lot of strength and a lot of core control. Take it down and up. Five seconds. You are strong. You got this, team. Three, two, one. And relax. Also, surprise. There's only two rounds of this. 45 and 30. All right, team, so watch me knee. You're here. You're gonna walk it forward for two or three. Walk it back to the side, to the side. If that's not right for you, I just want you to hold or take it to the knees and do a little bird dog right here. Here we go. Up and up, Back and back. To the right, to the left. You can also do this on your hands. I want you to try your elbows, because we're gonna get a bit little. A little bit more of that core engagement. But I know depending on your flooring, maybe that's rubbing a little bit totally up to you. But if you can. Up and up. Back and back. Side to side, side to side. And relax. All right, team, one more time. Triceps and bridge plank walk. We are so close. Let's get it done right here. Let's go ahead and come back into that bridge position again. You can do one and one, or you can start everything up high and then bring them down together. We got 45 seconds. Here we go. Down and up. Really focus on connecting with the core with that bridge, but also lifting those hips high. Sometimes we only get here, especially as we're tired. Really tilted. Tilt the pelvis. Try to get high with it. Down and up. Yes, team. Make them work because you are so close to the end. Stay with me. Breathe into it. Yes. Up. Ha. 10 seconds for 5, 4, 3, 2, and 1. Nice work, team. Let's take it to the elbows. All right, we got 30 seconds. Walk it up, walk it back. On your elbows, on your hands, or just hold in a bird dog. Finish strong for three, two, one. Here we go. Take it up and up. Take it back and back. Side, side, side. If you'd rather do hands, just walk it back and Back, side, side, side. I know it doesn't feel like conditioning because we're not moving as fast as we did on all those other movements, right? But we are getting that heart rate up. 3, 2, 1. And relax. Stretch it back, team. I know. You know what? I think we need one last bonus move. Let's get it done. Here's what we got. One dumbbell. I want you either it here or here if that feels good. We're gonna go side lunge, knee for two. Press. Try for two. Two. Then other side. Let's get it done. Here we go. So side lunge, knee. Side lunge, knee. Press. Tries, press, tries. Other side, Side, lunge, knee. So legs and core, upper shoulders and tries. Shoulders and tries. Here we go. And up and up. Yes, you can. Two and two. Two and two. Halfway there, huh? Gotta have a bonus move, right? You're so close. I know, team. You're tired, but you hung with me. This is not an easy workout, especially the amount of time. Lot of times we set those weights down, we were picking them back up again. Every time you did the. It was a deadlift. Up and breathe. Let's get that side lunge. That's all we need. Other side cross one more. And breathe. Bend your knees. Set that weight down. Grab a quick support. Yes, team. Ha. Shake it out. We're gonna get a quick stretch. We're gonna keep it pretty short, team, so make sure that you get more stretching on your own. We did a lot of conditioning. We did a lot of strength. Muscles are working hard. Reach those thumbs to the back. Take it here. Open up the chest. If you can. Hinge it here. Whoo. If you can, bring those hands together. If not, that's okay. Take those fingertips to the ground or a chair or top of your legs. Pedal those feet if you're able. Let your head and neck relax into that. You can shake your head gently. Yes and no, right? Keep that petal. Slowly roll it up. Really take your time. Let's take those toes and knees out. Roll the shoulders. Thank you so much for being. For being here today, y'. All. That was a tough one. I originally had another circuit, but I knew that would be a really long workout. So we just combine those last two, three, rather to have more of your compound movements. That is what it's about, team. Finding what works for you. Press that heel down in the back. So we had a lot of that conditioning, that bouncy movement, even if you're doing low impact. So I want you to really press that. That heel down. If you want. You can even push into the wall that gives you that good calf stretch. And then if you can reach those hands forward and then take it up. Reach them up right here over to one side. Do the same thing other side. Make sure that you let me know in the comments. Did you like this workout? Are you feeling it? How are you feeling? Reach those thumbs to the back. Don't forget to like this video and subscribe. When you subscribe that helps me keep making these workouts reach more people, get out to more people and keep making them for you when you subscribe. Also then that way you know when something new is coming up. If you can't get that leg up there, just tilt the hip forward, fingertips to the back wall if you got it. So check everything out in the description below. Make sure you join us over in the Body Fit Athletic Club if you want to take it to the next level. If you want do need some personalized guidance and support from a person, a personal trainer and a registered dietitian. That's where you want to be. It's an amazing community. Check us out there. Also check the description for any of this equipment and everything available on my website. I would love to see more of you. Thank you so much for joining me today. Again. Make sure you get started more stretching. Make sure you hydrate. Come back and see me here on the Body fit by Amy YouTube channel. Follow me on social at Bodyfit by Amy. Let's get one big deep breath in and out. You did it. That was your dumbbell strength and conditioning workout. Great job everybod.