35 Minute Dumbbell Total Body Pyramid Stack Workout I Absolution Day #19

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell total body pyramid stack workout. This is day 19 of your absolution challenge. In this workout, we're going to be working with a set of dumbbells in a pyramid stack format. So we're gonna go up the pyramid and down the pyramid all in 30 second increments. It moves really quickly and we're gonna have a good time doing it. Our first stack is more back to basics. Our second stack will have some compound movements to really get that heart rate pumping. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Let's jump right in. Getting a quick warm up. Go ahead and march those feet, roll those shoulders. We will get some short dynamic movements in this warm up. Some mobility work to get our bodies ready to move and then we will jump right in. Of course, get more of a warm up if you need it. Same goes for cooldown. You can check links in my description below. I have an extended warm up and extended cool down. If you need a little bit more, we'll get just a couple minutes up top and at the end we will be ready. We'll work through all those motions, but I know sometimes we need a little bit more open up. So Dumbbell total body pyramid stack everything that we do today, we'll get your muscles working and get your heart rate up. Our first round of the pyramid, it's gonna be a more back to basics. That's where I want you to try to go heavy and you can take it a little slower. We'll have some more strengthening isolations. Our second round, let's take it right here, just side to side. Try to get deep in the hip if you want reach those arms up. Second round, we're gonna switch to one dumbbell. First round, two dumbbells second round, one dumbbell. Some compound movements. A little more to get your heart rate up and to get things all working together. You're gonna feel them ways. Let's walk it in flat, back down and round it up. We're also going to get the core working with everything that we do. Some things are offset staggered balance work. We will work that core in throughout the entire time, but we're gonna keep roll those shoulders. Most of what we do in these pyramid stacks up on our feet. A couple of options to take it down low, but they're optional. As with everything, walk it in, round it up. We're gonna squat it down. Watch me squeeze. Squat Grab those ankles, extend it up, squat it down, reach up. So you're kind of getting that hinge at the bottom. If that's not right for you, you keep it a little higher and just extend through those knees so you get that stretch right. You're here, here. And up. If you can grab it low, really get that stretch, that mobility. Work two more and breathe. And just take it with the hinge. Reach it down, reach it up. Hinge at that waist, Take it here, reach it up if you want, stay there. Otherwise we can walk it out to that inchworm. You can also take it to the knees if you need to hang up there. Feel that core kick in. Walk it back all the way out. Take it again. Out. Hold it here. Core engaged. Walk it back. Get one more right here. All the way down. Hang out here. Press those heels up. Drop it down. Yes, press it up. Take it down, take it up. Good. And then walk it all the way back. Step it back right here. Tap. Open up those hips. We're here gonna talk you through that workout in just a. Hold it here. Stay here. If this is good for you, if you're able. We're gonna walk that front foot away. Drop it down, Reach that arm up. Drop that knee. Of course, I'm gonna give you lots of different options to be where you are today. Reach under and up. So use those options as you need them. I want you to be challenged, but in a way that's good for you. Step it in, take it here. If this is good for you, stay here. Otherwise, drop it down. Walk that front foot away. Reach up, drop that knee. World's greatest stretch, we call this. I know. And then reach it through, opening up through the spine. Now that we've got all this mobility work, step it in right here. Round it all the way up. Tap and reach across. All right, so now that we got this mobility work, we'll get that heart rate up with some mobility. Warm up cardio. Right here. Here is what we got, team. All right, dumbbell. Total body pyramid stack. We are going to be working up the pyramid and down the pyramid. Everything is a 30 second interval, but we're stacking it on top. So we have exercise one for 30 seconds, then a 30 second break. Let's take those hamstrings up. Then we have exercise one for 30 seconds, immediately followed by exercise two for 30 seconds, then a 30 second break. Take your hands high. Then we have exercise 3, 30 seconds, followed by exercise 2, 30 seconds, followed by exercise 1, 30 seconds, 30 second break, then we go all the way up to 4. Then we go 4, 3, 2, 1. Then we start taking them away. 3, 2, 1. Or no, 4. 3, 2, 4. 3 and 4. Does that make sense? Don't worry, it will. I'm gonna talk you through it. So the biggest thing is you don't really have breaks in those 30 seconds. So transition in a way that's good for you. If you need to switch out your weights, if you need to take more of a breather, you can. But know you've got that 30 seconds at the end. Let's step touch right here to grab it. Our first round, try to go a little bit heavier. You may want your mediums close by. Again, a little more. Back to basics with two dumbbells. Second round, one dumbbell, compound movements. Go ahead and grab those heavies. I'm gonna make sure I have my tens close by, but I'm gonna start with my 15s. We're gonna start with a staggered squat. Watch me here, Take them up right here. I want you to offset. Take it here, press it up. Offset, take it here. Or staggered squat, whatever you want to call it. Staggered squat. That toe is up, and then you're pushing through that front weight. If you need to take it one dumbbell here or in a goblet squat, right here, a little bit of that D. That's where that core comes in. Are we ready? We're gonna start with that. 30 seconds, then we breathe. I'm gonna rack those heavy ones, but it's up to you. In three, two. Core engaged. Here we go. Stagger, push up through the heel. So again, back to basics. If you want, you can just keep this a regular squat as well. Or again, one dumbbell. I know that's a lot, right? Drive it through. The idea is that one leg works a little harder. Almost like that one legged squat, right? Bring it through. 3, 2, 1. Catch your breath in that 30 seconds, give your hands a break from holding these. Watch me. Here we have a sumo deadlift. So sumo, like, plie toes out, slight bend in the knees, deadlift, row all the way up. If that feels too weird for you, you take it to a regular row. A regular hinge deadlift into a row. Right after that, we'll go back to that staggered squat. Go ahead, take those toes out, grab those heavy weights, zip up that core. Sumo deadlift row. Here we go. Row all the way up. So those weights still come right down the front of the legs, but you're gonna feel the difference, right? You feel the glutes as you're in that row. It's still a hinge. It's not a squat here. All the way up. Yes. 10 seconds with this squeeze in your back. You got it. I think we got time for one more. 30 seconds. Rack them up. Here we go. Staggered squat. Staggered squat. Yes. Breathe. Yes. Take it down. So you decide where you want that stagger to be. It can be a little bit more here, or it can be just back a little bit. I like to angle a little bit to get a little bit more core, but it's up to you. You got three, two, one. And breathe. 30 seconds to breathe. Water if you need it. Give your hands away. A break. All right, team, we are splitting this 30 seconds to really get a little leg burn. We are gonna hold those heavy weights. Pulse for 15 seconds in that lunge. You can post regular or you can pulse in and out. Then we're gonna switch it. Pulse, lunge regular or tap it in and out. 15 seconds. It's quick. You can do it. Grab those heavy weights in 3, 2, 1. Pulse at 15. Low and slow. Chest lifted. Core engage. Remember, you can tap it in and pulse if that's better for you. Five seconds right here. I know it's burning, but you can do it. You got three, two, one. Switch your legs. Pulse it low. Low and slow. Yeah. Burn. Tap it in and up if you want. You want the pulse to be here, but I want you to stay low. Not coming out of it. You're here. Pulse and relax. No, don't relax. Sumo. And row. Here we go. Row all the way up. Hinge row. Yes. All the way through and up. Strong with those arms. There we go. Down five seconds, then we're back to that staggered squat. Here we go. Rack them up. Squat and back. Keeping it racked so we keep the shoulders working. But again, you can also just keep these low if that's better for you. Press through that front heel. And breathe. Remember, you can angle it a little bit more if you want. Five seconds. How's that heart rate? I know. Mine's up. Three, two, one. Give your hands a break. All right, team, last one. I know I'm gonna have to go heavy with her lighter with this, so I'm gonna go here. We're gonna take it. Pulse for three with your curl, then press it up. Pulse for three to the side. Press it up. If that's too much, you just keep the curl, or you just keep a curl into a press. But if you can, we're gonna get three pulses. Curl it all the way up and Press. Take it down. Three pulses in. Three, two. Core engaged. All upper body. Three, two, one. And up. Take it out. Three, two, one. And up. Take it down. You can stagger if you need to. Take it out. Yes. 10 seconds. Probably time for two more. And out. Yes, one more. Get ready. Lunge and pulse. Here we go. Stay low. 15 seconds. And 15 seconds. You can see can stay right there. Press into that front heel. If you want to get even lower chest towards that front knee. You're gonna feel it. 3, 2, 1. Switch your sides. Pulse it. Yes. Burn. I know. Stay low. Remember, it's only 15 and you got five to go. Four, three, two, one. Get set. Toes out. Breathe. This is your longest round of the stack. So a lot of you tell me that you have a love hate relationship with this format. And I get. Feels really long when you're in it, but it goes really fast. Right? Don't lose that form. Core engaged. Hinge row. Bring it up. Yes. Last one. And then we got those squats for the last time. Here we go. Rack them up. Stagger, step it up. Alternating stagger. Get low. So I don't want you to just be here. We still want to try to get low in the squat. Breathe into it. And up. Yes, and breathe. This is the longest one. Then we start taking them away. 5, 4, 3, 2, 1. Catch your breath. I'm gonna grab some water, but we're gonna go back to the top in just about 20 seconds. Oh, but we're going curl and press. We're going deadlift and row. And we're just going. No, scroll and press. Lunge, pulse, deadlift and row. That's all we got. All right, see what you got. Grab those weights, zip up that core. Three, two, one. Here we go. Pulse. You can pick if you want. Hammer or regular curl all the way up. We're right here. Pulse at the halfway point. Then finish the curl into the press. Pulse. Finish the curl into the press. 10 seconds. Strong arms all the way up. Pulse. Yes, you can. Lunge. Pulses are coming in. 3, 2, 1. Get low. So I'm leaning into it here. If you want a little extra, touch those weights down in the front. It's that forward leaning lunge. Let's make them burn. Because you were strong. You got this. And we got no squats. And at the end, switch your legs right here. Lean into it. That is where that core work comes in. Right. We have to stabilize again. Everything is engaging the core in this workout. 3, 2, 1. Toes out. Right here. Row. All the way up. Sumo. Deadlift Slight bend in the knees, but it's still a hinge. It's not a squat. So we're not here. Although you still would get the deadlift on the way up. Right? This is your last one right here. Last time we're doing this. Down, squeeze, and up. Last one. Yes. Weights down. Here we go. Shake it out. Keep it moving. Two more to go. So we got four and three. We got our pulse, curls and press. We got our lunge pulses, then we got our pulse curls and press. That is it. Then we get a little core breather, and then we are halfway through this workout. Are you with me? Two sets of 31. Set of 30. First round. Done. Grab those weights. Core, engage. Curl and pulse and press. Here we go. Three, two, all the way up. Three, two, all the way up. Bring them in if you need to. If you've got those heavies, you can go one at a time. That works too. Maybe I'll do that. 3, 2, 1. And up. 3, 2. To the side. Yes, you can. Lunge. Pulse is coming in. 3, 2, 1. Get set up. Pulse it again. If you want to lean forward and pulse towards that knee. Still a lunge, but it's close. It's forward leaning. Last time with this. Switch your legs right here. Pulse, pulse. Core. Yeah, you can. I know. Three, two, one. Relax, breathe. Let's get the curl and press. Last 30 seconds. Let's take the pulses out of it and just do a straight up curl and press. In and out. How about it? Breathe with me. This pyramid stack is almost done. We're starting in 10. I want you to give yourself a second. Catch your breath. Up. Connect with that core. Get into it in three, two, one. Here we go. Curl press. No pulses this time. Take it out. Curl, press. Take it in. Up, up. Concentrate on that strong upper body, but how your core is supporting our core's job. Stabilize the spine when it's not moving. Rotate and flex the spine when it is moving. Right? And still stabilize up. I think we got time for one more. All the way through. You did it. Set those weights down. Grab a sip of water. Shake it out. All right, team, a little cardio mobility. Tap behind and reach. Tap behind and reach. If you just want low impact. Keep it here. If you want. Take it here. All right, Reach those arms to the back. So you stretch out the biceps and the shoulders. You stretch out those legs and hips here to here. All right, we got one more to go. All right. You saw how that felt long, but also felt fast. Magic, right? All right, this Time. We're getting a little spicy. One dumbbell. You can set the other ones aside. I'm gonna still keep both of my heavies, so watch me here. Your first thing is a high pull or snatch. So it's up to you. High pull one and then the other, and then optional pop back, pop in, high puller, snatch, High puller, snatch, optional pop back, pop in. If you don't want to do the pop back, you just sit in a squat, right? Totally fine. Then we're going to take it to a curtsy, curl over, press. Curtsy curl over, press. Then we got two more. We got a row that you can take up or down. We got a side lunge, rainbow. Let's get it done. High heart rate on this one, dumbbell. Get that weight set up. Snatch it. Three, two, or high pull. Here we go. 30 seconds up. Here's your high pull. If you want pop it back, pop it in, or snatch, pull it close to your body, pop it back. I know you got a lot of these, or it feels that way at the top, right? So up to you. If you just want to do a squat, we got five seconds. Snatch, take it up, pop it back, pop it in. Time, Catch your breath. So if you don't want to do that, pop back every time, that's okay. We're gonna get through several rounds of those as you know it. All right, team, watch me. One dumbbell. We're gonna curtsy. Dumbbell on the outside. Curtsy curl, press it over, hand it off. Curtsy curl, curtsy, press it over, hand it off. That feels weird to you? You just hand it off in the center. All right? Alternating. Then we go right to those snatches. 3, 2, 1. Curtsy, low curl at the top, Press up and over. Curtsy, low up. And here. The idea at the top is that that core engages as we transfer the weight, right? Anti rotation. So stabilize that core right at the top. Again. If you feel weird going over your head, just switch it. Curtsy, curl. And here. Last one. Breathe. And up. Set it down. Snatch your high pull. Get set. Up, up, pop it back. If you want, pop it back for core. Pop it in, snatch. Give yourself time to set up for that snatch. What I don't want you to do is lean over into it and have back form. Take your time. We are not in a race. We're just getting it done for these 30 seconds. Last five, four, three, two, one. Catch your breath. This is what I mean, right? This one's gonna move a little quicker. One dumbbell. Here's what we got next. You have two options. I want you to go heavy if you can. You can hinge and row, then switch, hinge and row. Or you can take it in that plank row. I'm gonna go down to the plank, but you can just step back, then switch it, step back, then we go. Curtsy, curl, press over. Then we go with that snatch. Let's get it done. 3, 2, 1. Here we go. So modify if you need to. It's not even a modification. It's just a different option if you want to stagger with that hinge. You're still getting a lot working, right? You're still getting the core stabilizing, you're adding elect extra glutes, hamstrings, core. We're just all core in this plank row. Take your time. Three, two, one. Walk it up. Right here. Grab that weight. Give yourself time. Curtsy curl press. You can go heavy. Yes, you can, because we're alternating. Try to go heavy, see what happens. Yes. I didn't plan on that, but I knew I could do it because it's only one side up. Press up and over. Down, up. Core. Yes. Last one. Get set up for that snatch. Find where you need to be. Core engage. Here we go. Snatch. Yes. Pop it back, set up and breathe. Pop it back, get set up. High polar snatch. High polar snatch, optional. Pop back and then you can also walk it back. Last one. Breathe. That was it. Team 3. We got one more for four. Here's what we got. It is side lunge, rainbow. So it's up to you. You can just go side lunge, bring it up. Side lunge, bring it up. Or here, here, all the way over. I know we've had a lot of press, so if you'd rather keep it low, that's fine. Side lunge, alternating, whatever arms you want. Here we go. Breathe it here, low, all the way around into that hip. Watch my arms. Here, low, here. That's where that core comes into play. Right? Take it side, take it side if you want. Keep it low. You just get a little curl and a row, right? Finish it out. Five seconds, we're into that plank row or staggered row. Three, two, one. Take it here. Remember, you can be here. Stagger, hinge, or full plank position. Let's get it done. Really use this time in. In this plank to engage that core. Everything stays lifted. I know we're in a hurry because we're in this format, but I don't want to see this. Right, Stable, lifted, strong. Yes. Three, two, one. Bring it up. Right Here. Curtsy curl. Press it over. Yes. This is our last time all the way through, so we're last time with those snatches. They're coming up. I know the way this format goes. It's very tempting to rush through it, but it's timed so you get 2 or you get 10. Doesn't matter to me. Here we go. Snatch it or high pull? High pull or snatch? Pop it back if you want. Last time you're doing this one, so whatever you got, get it in there. Pop it back, pop it in. Snatch. Yes. I don't normally snatch with the 13, but obviously I should, right? I can do it. Power from the ground. Yes. And relax. That's your four team. Grab a sip of water before we take it back down. I'm feeling that. Let that hurry come down. No more snatches. All right, guys. Side lunge, rainbow, side lunge, curl, whichever you got. Plank, row, curtsy, curl and press. Let's get it done. Let's finish off this pyramid. So close. Three, two, one. Heavy. Here we go. Side lunge. Reach up and over low all the way through. So we got a lot of lower body. Lean into that hip hinge, push out of the heels, out of the hip. Get low all the way over. I know you're tired, but we are so close. 3, 2. It's the slow count, right? Plank row or staggered row? Get in position. Here we go. Yes. Slow. Pull it strong. I'm not worried about how many you get. I want the quality of this movement. I know that heart rate is up, or at least mine is. I think yours probably is, too. So stay with me five seconds, right here. Three, two, one. Step it up. Curtsy curl, press. Here we go. Last time with this. Press it, take it over, hand it off. Press core. Yes. Down, up. You can even take that little bit of a push press. That's what our body wants to do, right? And over. Last one. Boom. Catch your breath. All right, team, 30 seconds to breathe. Side lunge. Take it over. Right. Side lunge. Rainbow again. If you need to keep it low, keep it low. Then we got that Plank row. That's it. Then we finish off with the silence. Okay? Stay with me. Catch your breath. I know. I feel it, too. But we are in this together and we are getting it done. You are here. You showed up. Let's finish it. Here we go. 30 seconds. Side lunge. Take it over low to high. Sit deep and shift the weight to the side. Slow it down if you need to. Or keep that weight low. That's an option, too. Whatever you need, you do. You be where you are today. I know where you are today. You are here. You showed up, and you're gonna finish strong. Don't cheat. That side lunge still. Get down there. 3, 2, 1. What do you got for this plank? Or this row? What do you got for this row? Are you in the plank? Are you staggered? Join me. Here we go. Yes. Core boom. Stay into it again. Try not to wiggle in those hips. Tilt that pelvis up and in. This is last time for this. You got 5, 4, 3, 2, 1. Done. Ha. What do we got, team? It's a side lunge. Here's what I want. No weights. Let's give it all we got. Hit format. No weights. Give your hands a break. Shuffle and shuffle or side lunge. Side lunge. Get deep. Make sure those weights are out of the way. This is your last 30 of this pyramid stack. Starting in 3. In, 2, 1. Give it to me. Last 30. No weights, so you can get even lower in that side lunge. You can get even quicker. More power as you come up, even if you're just stepping. I want you to get power low to high. 15. Yes. You can stay with me. You didn't come this far to stop now, did you? I know you didn't. We got three, two, one, Breathe. Grab some water. Team. Catch your breath. I know. I feel it, too. Oh, man. See what I mean? Felt long, but felt fast. All right, let's take it down. Meet me on the mat. I think we got time for a bonus move, but we just. It did all of that work up top. Let's do it down on the mat. I'm gonna give you some options. Here we go, team. So if you need to modify, especially for prenatal early post, I want you to take it side plank, back to center, bird dog. Side plank, back to center, bird dog. Everybody else, we're gonna make it fun. Watch me. You're gonna run it for your mountain climber. 4, 3, 2, 1. Side plank. Take it down here. Bicycle. 4, 3, 2, one. Roll it. Side plank, Take it center, run it. Then I want you to go the opposite way. So whichever way you turn to get into the mountain climber, the next time you'll turn the other way. Whichever way you turn to get into the bicycle the other way. Does that make sense? Essentially, you're getting that knee drive on your back. Take it. Side plank. Knee drive from the plank. All right, again, if you need to modify, just pick one of those or two of those. Let's get it done. 30 seconds. 3, 2, 1. Here we go. Bicycle. 4, 3, 2. Roll it. Side plank. Turn it. Run it. 4, 3, 2. Roll it. Side plank. Take it down. Here we go. 4, 3, 2. Bicycle. Roll it. Take it up. Take it center. 4, 3, 2, 1. Take it up. Take it down. Here we go. Rotate in that torso. Roll it up. Scoop it high center. Run it. 4, 3, 2. Turn it. Take it down. Here we go. 4. 15 seconds. Can you get through the whole thing? One more time. Four, three, two. Turn it. Take it down. Here we go. Four, three, two. Roll it. I'm forgetting which way. Run it. Done. Time. Relax. Stretch it back. I know. Team. Always fun when we try to roll around on our mat. Good work. I want you to sit back into that child's pose. You did it. I hope you are feeling good, team. I know. I hope you're feeling tired, because I am feeling tired. I want you to reach that arm under and sit back into that child's pose. Get a stretch through those shoulders. So much happening in this workout. And again, that's why I said say love, hate relationship. I know a lot of you love it, but a lot of you say in the moment, and I'm one of those people. It just feels like it goes on forever. And then all of a sudden, you're done with the pyramid and you're halfway done with the workout. Roll it through and round it. What I really need to do is make a pyramid stack. Quick hit of 10 minutes or 15. Right? Just one round through that back. And then just. Just some gentle rolls. Kind of like a barrel roll. Right. All the way through. Good. Let's put one foot forward. If this feels okay for you, get a little hip flexor stretch. If that's hard on your knees, go ahead and stand up. It might depend on your floor. You can even reach it over. And then reach it up like that. World's greatest stretch. And then press it here. Switch that other side. Lean forward into that hip flexor and quad. Reach it over. Of course. Don't forget to like this video and subscribe to the channel when you subscribe. That helps me keep making these workouts for you. Like it? Let me know what you think in the comments. Did you love it? Did you hate it? Was it both? Let me know. And if you did love, or even if you love Hayden, Round it up. Tap it out. I have several others. Another dumbbell. I have a kettlebell. I have it with weights. We have a cardio. I think we even have a kickboxing one. If you like this format that just goes quickly. Check those out. Take it up right here. Again, as I always remind you, lots of ways to increase your intensity, to challenge yourself. It doesn't always mean going heavy. It doesn't always mean going faster. Sometimes the things like this where we're taking out your rest, right? Reach behind. Ha. Open that up. Check out all the links in the description. Join us in the Bodyfit Athletic Club if you can. That's where you can get some more personalized support from me, from Vivian, our Body Fit dietitian. Live events, Q and A's. We can help you on your personal journey. Join us there. Also, make sure you're on the email list so you get your free weekly and monthly workout calendars. And if you're looking for any equipment or any of this, check out the links in the description. I have discounts for you and I have links for you. So roll those shoulders. Thank you for being here with me today. I am so proud of you and you should be proud of yourself. Roll those shoulders. One big deep breath in and out. You did it. That was your dumbbell. Total Body Pyramid Stack Workout. Great job, everybody. It.