35 Minute Dumbbell Total Body Complex | Ignite Day #19

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell total body complex workout. This is day 19 of your Ignite challenge. In today's workout, we are going to be working with your dumbbells in a complex. So what that means we will have a timed interval and a complex just means we'll perform a series of exercises with a prescribed number of reps, back to back without rest in between. It's going to feel a little bit like an amrap. You could go at your own pace. This is all about working level and challenging yourself. For you, I'm going to give you lots of options as we go through it as well. All you need for this workout is your dumbbells and a mat. Are you ready? Let's do it. Let's start getting warmed up. March it, jog it, shake everything out. Let's get ready. Let's get centered. Let's get aligned both with our posture and with our brain. Right? Let's roll those shoulders to the back. We're going to keep it war warm up short. So of course, if you need more of a warm up, please get it on your own or cool down. You can check out the links in the description below. For my extended warm up and extended cool down, we're going to take them all the way through to here and then back right through here. We're going to start out nice and wide. We're going to reach down in a hinge. We're going to bring it up and pull back. So hinge it forward. Up and pull back. Little reach through the back. You can do a little arch if that feels good for you. Otherwise keep it right through here. Arms are going here. Really squeeze. Three, mobility. Two, getting ready and one, crossing here. Step it out, step it up and in. Step it out. Up and in. So what we're doing here, dynamic warm up to get our our bodies ready and prepped. Movement, prep, ready to go. One more each way. Wide and up. Wide and up. Hold it here. Reach. Notice that those shoulders may feel kind of tight or those hips may feel kind of tight or if you're me, it's both. Right? 3, 2, 1. I want you to turn it to the side. We're just going to do a little tap and reach a little toe to heel. Toe, heel, right. Getting into that rhythm, opening it up. One more and I want you to hold it here. We're going to drop that knee down and up. You don't have to go super deep. You can grab on. Two, that wall if you need to hold it down right here. If you're able, put that foot down or put that hand down. Walked up front for a front foot away. Take that top arm up. I cannot talk today, but that's all right. We'll still get the workout done. One more. I want you to step back in and turn yourself to that other side. You don't actually have to turn to the other side. I'm gonna do it to stay open, but it's up to you. Pull it more and let's drop it down and up. If that feels okay with you, you can use for balance. If you need to breathe, let's take it all the way down. Hand here if you can. If you need to stay up top, that works too. Top arm reach under and up. Under and up. Under and up. From here you can stay up top if you need to, or to the knees or to that plank. I want you in that plank. Press up and down. If you're able to be in this plank position, I want you to get that down dog. Maybe hold for a couple counts. Get a little petal stretch through that back. Back to center. Hold pedal back to center. One more hold pedal back to center. Take those knees across for four. Tap three. We got two, one. And I want you to walk it all the the way back. Round it up right here. Tap and reach across. All right? So complex as I described in the intro, just means a series of exercises performed with no rest in between. So everything we do, we're gonna have four exercises for eight reps. Some will be right side, left side. Some will be breathe just together, right? So taking it here, bring it down. And what that means also is that we are going to be going straigh straight through. If you need more of a rest, take it. This is all about working to your own pace at your own level. Your first two rounds are more back to basics. Second two rounds we're gonna add on just a bit to give you a little bit of variety. But you can always keep it back to basics. All right, Your first two rounds are five minutes. Your second two rounds are four minutes. All right, so it's good again. It's gonna feel like an amrap. However, we are going to take it. Let' right here up with those jacks up if you want, take it full right on right here. So it feels like an amrap. As many rounds as possible, but It's a complex 1, 2, 3, 4, 8 reps each. I'm gonna have it all on the screen for you. So you can just follow that. If you don't feel like counting your eight reps, you just stay with me and switch when I switch. All right? So you keep these going. Watch me here. I'm gonna have both my heavy and my mediums. Try to go heavy if you can. I'm gonna keep my med. Why? Because I feel like I'm gonna need them for the last curl and press. But you do you. Here's what we got. I'm gonna start with my heavy. We got our squats for eight. What I want you to try for on the squats is to touch those weights to the ground. If that's not right for you, you stay up top. Then we hinge. We have our row or eight, right? You know what? You love it. Then on this, we're gonna alternate our lunge for eight. Then we're gonna take it curl and press for eight. Go ahead and grab those weights. So I'm gon. And I may for the curl and press. Drop to my tens if I need to. Grab them right here. Let's get it done. We got five minutes. Here we go. So five minutes feels like a long time. I know, but I promise you it's gonna go quick. What I want is, again, for you to go at your own pace in a way that works for you. When you get low like this, don't worry about those knees. They can go a little bit in front of the toes. Just try to keep your heels down. If you're with me, this is our last one. We're gonna hinge it for a row right here. Take it. Row, squeeze, back to basics so you concentrate on your form. And if you need a rest after each exercise, you take it. This is your workout. All that matters is that you're here. We're gonna alternate our lunge right here. We got eight total. Get low. I'm reversing into it. You might mix that up as we go, but keep it here. Yes, you can. I know. That's what's tough about this, is the intervals, the back to back. Right now we're gonna go curl and press. I'm gonna bend my knees. I'm gonna switch. You, you, you, right here. Curl press. One minute down, four to. You need to put one foot back. Go for it. So we are not rushing any of this. We want eight. Eight and eight and eight at your own pace. The complex. Yes. Back to the top. Switch them out if you want. Here we go. Get left, down and breathe. Yes. Drive up through those heels. Whatever you need to do to make sure, you have the best form. If that's taking it even slower, go for it. Yes. Into that row. So staggered here, two minutes down, three to go. Squeeze shoulder blades in. Burn, lunge it, take it down. There's that balance. I know. Step back on those train tracks. Remember, with the lunge, balance is part of it, right? That is part of the challenge. Keep it moving and breathe. Yes, I know. When you heard five minutes, I thought you thought switch around if you need to, because that was gonna feel super long. But guess what? We're over halfway there. If you need to take this with just one, just the curl or just the press, you do you. Three minutes down, two to go. Don't forget about that core engagement. Good form the whole time. Quality over quantity. Back to the top. What can we get done in this last minute and a half? Here we go. Take it down. And if you want to turn them this way and touch it. Or again, if you're just regular squat. Right here. Okay. Boom. Here's the other. Good news, guys. We got one circuit standing, one circuit on the ground, then back to standing, then back to the ground. Yes, you can. Right here. So we're up. And breathe. Remember, pulling the weights towards the hips, bringing the elbows by your side. Yes, you can burn. Last minute. What can you give me in this last minute? Can you just finish wherever you are? I'm on lunges. I'm going to try to get through my curls and my presses. Whatever I got right? Breathe. Boom. Yes, you can. I know it's feeling tough because it is tough. It's feeling hard because you were working hard. Down again. If you need to, just do one and then the other. Yes. 20 seconds. Right here. Bring them in, bring them in. Up. Two more if you're with me. Last one. Boom. Yes. In three, two, one. Shake it out. Set those weights down so I know. Team. Everybody grab a sip of water. The hardest part is often holding onto the weights that whole time. So if you need a breather to set them down, or if you need to take maybe the lunge body weight so your hands get a break. Switch it up. It's okay. We're taking it all down to the mat. So good news, team. This one is all on the mat. I'm gonna adjust my airflow here because it is hot in here today. Join me down here. Because of my shoulders, I'm going to stick with my tins. But you do you. Here's what we got. We got our regular chest press. If you want to add that bridge to it, you can Especially if you're my prenatal crowd. Chest press. Then we got our leg lower. We're going down for two and up for two. Holding the weights up top. If you're modifying, take it to a bridge. Then we're rolling out over to a side plank. We're lifting for eight. Then we got a mountain climber join me here. We're taking it. Chest press in 3, 2, 1. 5 minutes. So taking our time again, I want a strong press if you're doing the bridge. Connecting with the core, connecting with those glutes and hamstrings. Yes, you can. And breathe. Yes. Good work, team. And then either keep that bridge if you're modifying or leg lower. Down for two, up for two. Check in with your core. Make sure that pelvis is tilted, that we're not arching the back. You can make this even smaller if you need to grip those weights tight to really activate the core. Four more. Four and breathe. You can do a little lift at the top if you want, but controlled. We're not swinging those legs. We're controlling on the way down and the way up into that side plank. Right at the 1 minute mark, get set up. Here we go. We're lifting and lowering for 8. If you need to be on that knee, you can. If you need to hold it here, you can. Again, this is back to basics, so focus on that form. We got four, three, chest open, two, one. Roll it through to the other side. I'm just rolling over. Up to you. Take it up and down for eight. Remember, you want to lift up. Trying to take the pressure off the shoulder. Use those obliques, right? Keep it going. 4. I'm about to lose my microphone. 3, 2, 1. Turning to the center. Modification is your bird dog. Otherwise, we're in for 1, 2, 3, 4, 5. That is right about the two minute mark. Can we get it all done again right here? Here we go. Chest press and down Lift in that core and those glutes and hamstrings if you got it there. I know. So we're gonna have again, the fact that we're moving quickly through this is going to keep that heart rate up, but focus on your breathing. Hold them at the top, lower. Down for two. I want this to be slow. Arms get a little bit of a break, but they're still working. So really drive up through those shoulders. Core is nice and tight. And again, not swinging with the legs. If you just go here to here, but your core is working hard, that's okay. Again, your modification is that bridge connect with the Core two more. Last one. Up and breathe. To the side. We're up and down. Yes. Three minutes. Two to go. Lift and lower. Knee is there if you need it. Roll through the other side. Take it out. Burn. So many things working. I know. Catch your breath. Good. Into the center. Mountain climber, here we go. In good form, even if you're going quick. Lift in the center. Yes. We are down to that last minute. What are we gonna get done there? Let's do it here with me. We're back to that chest press. With or without the bridge. Yes, you can. Boom. One minute to go. We don't expect to get through all of it, but as much as you can. Drop it down. Let's go. Down and up. Little lift. Controlled. And up. Yes. I know it's tempting to rush this because we want to get through it, but don't keep it controlled. Remember, those abs work better. We really slow them down. Breathe. Yes, you can. 30 seconds. Last one. Yes. Roll to that side. Take it up and down. Can we just get through those side planks? I'm gonna try for it, but I don't know. Boom. We are so close. 10 seconds. Yes. Team, I'm going this way. 5, 4, 3, 2, 1. Your time is done. If you want to finish out those side planks, I am. Just to get them done on both sides. Yes. Team, back up onto your feet. Not so bad, right? We got a little break on the mat. When do we get five minutes on the mat? Not even with a cool down. Right? All right, we're back to the top. So we got four minutes this time, and we're adding on. So with that squat, we're gonna take it squat. We're gonna take a deadlift. All right, so you got four of each. It is eight. Eight total. Four squats, four deadlifts. Then we've got row in, row out. Eight total. One and two. Then we've got a lunge and a hinge. Lunge and hinge. Take it. Lunge and hinge. Let's actually go four on each side. And then we got curl and press. Take it out. Curl and press. Join me right here. Squat it down in 3, 2, 1. So you got that deep squat, you got that deadlift. So 1 and 2, 3. So we're adding on, but we're not doubling our reps. We still only get eight reps, right down. Four minutes. It's gonna go quicker. Watch me. Right here. Row in for one, row out. I started with my lighters. You may want to do the same. Or my mediums up to you. Squeeze in the shoulder blades, take them out. Up and up. Let's stay all on one side for the lunge. So you got lunge, you got a hinge, you got lunge. We're gonna go for each side hinge. Sorry, Eight total each side. I mix it up on you, we'll make sure it's right on the screen. Switch your sides, lunge and hinge. So, on that hinge, back is flat. Weights are going towards the front foot. Slight bend on that front knee. One minute down here and here. Here's what we got. We got one curl in, hammer, one curl out. Up, up. One curl in. Up, up, up. Oops. Take it here. Take it out. One more each way. Up and here. Almost two minutes. I'm gonna switch them here. Let's get it done. Ready? Here we go. Squat and hinge. Take it low with the hips and then hinge it down. Connect with the core all the way up on both. Don't rush getting into it two minutes ago. And breathe. I'm gonna try it here. Here we go. Roll. Throw it in. Turn those palms to the back. Elbows out. Row it in. Turn them back. It's a lot for me, but I'm gonna keep trying it. Keep it moving. Right here. Up and out. Get set up. We got 8 and 8 right here. Lunge it. Here we go. Lunge and hinge it forward. Back leg, stay straight. Here's what we don't want. Lunge. We don't want rounding in the back. So really get low. Keep those shoulders pinned back. Feel the difference? Yes. You can switch your legs right here. Lunge. And here. Boom. Down and hinge. Two more. Right? Last one. One minutes to go. Right here. Here we go. What do we got with them? Curl and press. Up, up. Don't rush it. I know we're trying to get through them, but I want good form. Engage that core. Pure strength. Yes. Your heart rate's gonna stay up because you're working, working hard. Oh, man. I did too many on this one, didn't I? Didn't I tell you? Four and four. Oh, well, hopefully you were with me. Here we go. Let's take it squat. Let's take a deadlift. Finish it out. I think I did that the first round too, right? Didn't I? Did I do 16? Curl and press. Sorry, guys. Extra love for the arms. One more. That is your four minutes. Yes. Team, catch your breath. Shake it out, huh? If you want a little cardio mobility, you know I love. Pull it through. Grab a sip of water. All right, we're mixing it up down on the mat. We're back on that mat. Set again. Eight total. Don't watch. Watch me. Listen to what I say and what's on the screen. All right, we got our press into triceps, so you may want to go a little lighter. Watch me. Triceps been here. If that's too much, just keep the press. Bridge or no bridge. We're gonna go down and lift. One leg and lift. We got eight total. So for each side, then we're gonna take it. Side plank. We're adding a row if you want little lift to the hips, then that Mountain climber. We're gonna keep it the same. Join me here. Are we ready? In three, two, one. Here we go. Press and tries. Take a breath and tries. Gotta get the rhythm right. Up. And two. One more. Yes. One leg right here. Get set. Down. Little lift. Take it lower. Lift. Take it down and down. We got four up. Three, two. One more. Yes. You can roll it to the side. Get set up with that side plank. Watch me here. If you need to pull the row up, you can also do this body weight. Just squeeze behind your back. Yes. Two minutes down. No, one minute down. Breathe. Up. Switch your sides right here. Here we go. Bring it up. And breathe. Yes. Burn. Mountain climber is the same, so get into it nice and strong. Find that balance. Walk it in or run it in. You got 8. 7. You can also do Bird dog to modify if that's where you are. Right back to center. Now we're almost at two minutes down. Let's get back. Press and tries with. Around, out that bridge. And up. Day one. Two, two more like this. And up. Good. Get set up right here. Down. And lift again. Use the weight to counterbalance. Keep it nice and tight. You can even push those weights into each other if that feels secure for you. We got four. And breathe. Three, two. Yes. One. Weights down to the side. Side plank and lift. Here we go. Up and down. Breathe. Yes. Other side. Last minute. Right here. Bring it up. Yes, you can. Boom. Mountain climber. Finish it out. Here we go. So close. 30 seconds, team. Back to the top. You do. You finish what you got. Here we go. Press, tries. 3, 4. Yes. All the way through. Finish it strong. And 5, 4, 3, 2, 1. And relax. Yes. Stretch it out. Team. Team. Good work. Grab some water. Up to the top. All right, team, that was it. We only had four circuits. However, what would this be without a bonus move? Right, here's what we got. Our bonus move is going to look a Little different. It's going to be a bonus complex if you want team. Same side lunge, reach, little cardio mobility. You can go fast or slow. To you. Watch me. Bonus complex. Two minutes. And we've got two, no, three moves right here. So here's what we got. You keep that side lunge. Watch me here. We're gonna go plie to curtsy, plie, two, curtsy. We want eight total, right? Then we're gonna pop it back if you can. And we're gonna go 8, 7 from the plank, 6, 5. Then pop it up and we've got our snatch or high pull. Your high pull is here. Your snatch all the way up in front of your body. So to review, everybody breathe for just a second. Two minute round, plie to curtsy. Eight total. Pop it back. If you're not going to plank, you just row here. We've got eight total, then pop it back up. Snatch or high pull. Eight total. So four on the right, four on the left. Are you with me? Shake everything out. We're gonna give ourselves 15 more seconds to breathe. I really want you to go for it on this one, whatever that means for you. It is only two minutes and you're a rock star. You can do it. You made it this far, so whatever weights work for you. I'm gonna try my 15s and give myself the option. Ready? Here we go. Two minutes. Plie and curtsy, lunge. If that curtsy doesn't feel good for you, just tap it back and breathe. One more. Yes. Get ready. Pop it back. Here we go. We got eight. Remember, if you don't want to count, you just switch when I switch. Keep those hips square. Core engaged. Four in. Yes. Pop it in. Find your balance. Here we go. You can have one dumbbell on that if you want. Up to you. Breathe. Snatch as close to your body. Bring it up. Four. Yes. Three, two, one. You're back to the top. Here we go. We're right at one minute, so can you get through it all one more time? I know you're tired, but this is it. You showed up today. That is what mattered. Take it down, take it up. Yes, you can take it back right here. Here we go. Strong row. Pull it up. Strong upper body and core. What I mean by keeping those hips square, you're gonna have a little bit of movement, but we don't want to be twisting so much that we lose that core engagement. Yes. Pop it in right here. 30 seconds. Snatch, pick it up. Yes. Or high. Pull up to you. Whatever you got, you do You. Four, three, two, one. Yes. You got five seconds. Get it done. Five, four, three, two, one. And relax. I know normally that bonus move, get those out of the way. Is one minute. You killed it, team. You did it. Grab a sip of water while you let that heart rate come down again. I'm gonna remind you, we didn't do any straight up cardio today, but that heart was pumping the whole time. That's what's so great about formats like this, where we limit the rest or we take the rest away, is we keep that heart pumping even if we are not doing cardio. Let's take it back right here. Reach those thumbs to the back if you can. Grab them here. You can even get a little hinge there. Ha. Yes, you can, and yes, you did. Hinge at the waist right there. Whatever is good for you. And then standing. Cat, cow. Roll it through. I know, team. That was a lot rounding out this month. Let's take one foot forward, little hinge right here. Take that top arm, scoop it, get that mobility. I know we're pretty tight through there, right? You need to hold on to something. You can reverse your directions. Four, three. Pull that toe towards you. Don't forget about the hamstring stretch. Other side, right here. Please don't forget to let me know in the comments. Feel the hamstring stretch, then scoop it. Let's let me know what you thought of this workout. If you want to see more. I do have a full body complex with weights and dumbbell and kettlebell versions. Other ones that are a little bit different. Take it out right here. So let me know, did you love it? Did you hate it? Do you want to see more of it? How do you feel? I hope at this point you're just feeling good, as you should. Again, I don't care what that looks like. As long as you're removing safely, you are moving effectively, right? We are not worried if you get every single rep that I do or even every single rep in. I'm just glad that you are here and you are moving your body. That is success. That is you getting stronger, you getting more fit, you getting healthier in every single way for yourself and the people that you love and the people that love you. So remember that. And of course, if you were looking for more support and accountability, check out the links in the description below. Join us in the Athletic Club. Take those fingertips to the back. If you have a wall to put them on, put them on the wall. And if you can, get that little quad stretch. If not, just take it here. And fingertips to the back. Join us in the Bodyfit Athletic Club. That's where you get more support and guidance on your. Your personal journey. You get direct access to me and our Body Fit dietitian, and of course, so much more. The Method nutrition plan, which is not a diet, it is a plan, a guide to help you build a balanced plate. You get live events, weekly, live Q&As, and so much more. So join us there. And of course, check out everything else in the description below. Let's get that forearm and those fingertips. Let your head drop in the description below. If you were looking for any of this equipment. Cool. Excuse me. Or if you want to get on my mailing list, which I recommend so you can get your free weekly and monthly workout calendars and never miss a beat with anything. Bodyfit by Amy. Also, excuse me. Keep stretching. We're probably gonna leave that in there and not edit it out. Sorry about that. Team allergy season. Here. Roll those shoulders back. Let's get one big deep breath in. If you know me, you know I sneeze a lot of times. And out. You did it. That was your dumbbell. Total body complex workout. Great job, everybody. It.