35 Minute No Repeat Dumbbell Workout for Strength & Cardio

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat dumbbell workout. So this is a full body workout using a set of dumbbells to work your entire body for strength and cardio with no repeats. As always, I'll give you lots of different options. So listen to your body and work to your level. All you need for this workout is a set of dumbbells and a mat. Are you ready? Let's do it. Okay, so let's start to us with a little march or a jog, whatever feels good for you. And roll those shoulders to the back and then to the front. We are going to keep this warm up short and dynamic. So we will just be going through some movements to get our body warm, get those muscles moving, get everything ready and prepped to get into this workout. Let's take them forward and breathe. Let's some, some big open up with some arm swings. And then you can shift your weight side to side into that side lunge, open up the hips and if you want to step into it, out of it, you can as well. Good. And then let's take it just a little reach. Reach. Yes. If you're feeling tight like me, hopefully this feels good. And then arm swings up to the top and down and then you can add a little hinge. So really lengthen through the fingertips, really reach up. And then let's take it wide, flat back down and round it up. One more. Hold it here. Roll those shoulders to the side. Yes. Good. And walk your feet in. Round it up. Tap and reach across. So no repeat dumbbell using a set of dumbbells. I'm going to be going a little bit lighter today, alternating between my 8 pound and my 10 pound dumbbells. Just because I filmed a few videos today and I'm feeling a little tight. So I just want to make sure I can keep good form. So as with saying that, I would remind you to be where you are today and work to your level. I want you to be challeng. I want you to do it in a way that works for you. If you showed up today for this workout, you are already successful. I'm going to keep reminding you of that. I want you to feel that challenge. You don't have to pick the easiest option, but you pick the option that works for you. You know, I'm going to give you lots of modifications. So no repeat. We're going to move through it quickly. We're going to be building onto those exercises. So we'll start with one thing. Then we'll add another, and then another, and then we'll take them away. Hopefully that makes sense. It will. As we go through it, we're not going to repeat, but we do have several things that are right side and then left side. In fact, most of it is. So don't be coming at me saying, but we have to do that again. You said no, repeat, no. A lot of things we're doing all on one side and then the other. But we will be mixing it up. And I promise you I'm going to give you options and that it's going to move quickly. So you keep those hams. Hamstrings going. You can bring those hands up if you want a little more to keep that heart rate up. Watch me. For your first set of moves, I'm gonna grab my eights here. We're gonna step out to the side, to a side squat. So not a side lunge. That's going to come later. We're going to keep our toes and knees forward here. Side squat, we're going to start with that. Then we are going to add a reverse lunge. So the same leg that we step out on, then we're gonna lunge back. Then we're gonna add a bicep curl, a regular curl. And then from there, we will add on a little press. Then we'll start taking them away. So it's going to be a long set. Working on muscle endurance. Go ahead and grab those weights. You got about 15 seconds to breathe. You adjust this microphone here. All right, Your heart rate should get up. Those muscles are going to work. Full body move. Stepping out to the side. Side squat. Just your squat. Here we go. Drop it down and bring it up. So you're dropping the hips as you step. Move laterally. Still sit low. Dumbbells can be to the side. You can rack them if that feels better for you. Let's go four more. And breathe. Try not to let that weight pull you forward. Keep that chest open and proud. Last two. And one more. Let's add that reverse lunge. So my right leg, maybe your left. You're gonna tap it in. Same leg is going to step back. Yes. Take it out. Tap it in, take it back. Still getting low. Side squat. Tap. Reverse lunge. If you need to shorten your range of motion, especially on that lunge, just keep that front leg working. Take it down, bring it up. If you can drop that knee. Side tap and lunge. Let's go. Two more. Yes, one more. All right, now we're gonna add our bicep curl. So we're gonna go side squat, tap it in, lunge and curl. Tap it up, side squat, tap it in, lunge and curl. I'm going palms towards my shoulders. As I'm getting tired, I'm making sure I'm still going through every motion with good form. Let's add a press down, lunge, press back up. Here we go. Down. Reverse curl, press. Yes. Two more just like this. Then we're gonna take that squat away. Yes. One more. Here, here. Balance good. Just your lunge and curl and press. Here we go. Lunge, curl, press. And up. Three more right here. Two more. Two. Yes. One more. No, more lunge. Give your legs a break. Curl and press for four. In and down. Three. How's that heart rate? Two. Yes. One more. Good. Bend your knees. Give your hands a little break from that weight. So, guys, that's what it looks like. We build it up, we take it back down, we get that heart pumping. So we're building in that cardio. And then we're gonna get a little cardio core right here. So watch me. With or without your dumbbell? I'm gonna choose a lighter dumbbell. It's up to you. Little chop twist up knee. So I'm rotating knees and hips, and then I go here. You can keep it. No weight, or you can add the weight. Go ahead and join me here. Here we go. Twist to the hip, shoulder, knee. Twist to the hip, shoulder, knee. Keep it really close to your body. If you want. If you're feeling good about it and you can maintain good control, you can swing it a little wider. Let's go four up. But only if you feel like you can keep that control. You're still going to get the core working if you keep it close to your body. Hip to shoulder. One more. Let's go. Other side. Here we go. Hip, shoulder, knee, hip, shoulder. Yes. Or long arms, if you can keep that good control. We got to be careful on these chops that we have. Good core, full body turn. Breathe. Three, last. Two, two. One more. Good. Relax. Sip of water if you need it. We're gonna go all of that on the other side. That lunge, that squat, lunge. Curl and press. Here's the difference. When we get to the curl, we're going to do a hammer curl. When we get to the press, we're going to do a hammer press so our palms are facing in. Go ahead, grab your weights. Zip up that core side squat. Here we go. Drop it down. Bring it up. Start nice and slow. Remember how this felt before you're gonna get your heart pumping. So we don't need to go fast. We want control, we want precision, we want right breathe. We want intentional movements. Two more. Last one. Let's add the lunge right here. So side squat, tap it in, lunge it back, tap it up. Side squat in back. Yes. Drop it low in the center. Drop it low to the back. Or if you need to, you can just do that modified tap, but keep that front leg working. Four more just like this. Get low if you can. Three. Yes. Two. One. More. Breathe. Good. Let's add a hammer curl. Here we go. Six, side squat. Drop it low. Lunge and curl. Yes. You know how it's feeling, but you got this. If you need to just do one or the other. Always an option. Just do the curl or just do the lunge and squat. Let's add a press down, up, press down. Here we go. Side squat. Yes. Two more. Good. Last one. Good. No more squat. Here we go. Just drop it back. Good. Last three. Last two. One more. Breathe. Core engaged. No more lunge. Just your curl. Press. Three more. Yes. Two more. Last one. And relax. Good work. Weights to the side, quick sip of water. How do we feel, team? Team. Good. All right, watch me. Let's take it down for a little bit of a core break. Lots of upper and lower on that. Let's do core, then we'll get some cardio before we move into our next circuit. So we're gonna take it here. If you need to modify my pre, post, early postnatal healing, a diastasis recti or pregnancy, second or third trimester, or anybody who needs to modify, I want you to take it with tap backs. Then as we build on, we're going to take a bird dog. A little tip to feel that bird dog more in your core, less in your glutes, is to bring your hips forward a little bit. We tend to sit back when we go here, bring it here. You're going to feel that core, I promise. Everybody else, let's take it on those elbows. Start in your plank. Lift up in the center. Here we go. So again, modification. You're on your hands. You're just pressing it back. It's going to be just like everything else where we add on and then bring it back down. So I want you to hold, lifting the center. Bring the hips and ribs towards each other. Belly button to spine. Watch me. Knees down and up. So you decide if you need that knees down to be a real break. Drop those knees. Knees down, lift in the center. If you Want to keep them hovering? Working a little more. Keep that going again. We're adding it here. If you're modifying Bird dog, we're gonna add one more. Bird Dog. You're gonna say the same down, up, pike, and up. Knees and hips. So really think all of the motion is coming from the center of your core. Keep those hands and elbows and wrists shoulder width apart. Four more. Four. Lift. Three. You're still doing the bird dog. Two. One more. No more pike. Just knees for four. Three. Two. Good. And relax. Stretch it back. I know that felt long, right? Go ahead and bring it up. All right, guys, so to get that heart rate back up, I'm gonna get you going on a cardio, and then I'm gonna show you our next circuit of moves, right? So here you go. You're gonna do a jack and jab. This is your low impact version, or jack, jab, jack. Join me here. Here we go. Take off and watch me as I talk you through your next few moves. You can go slower, fast, low impact, or high, or take a real break. Up to you. All right, guys, so side lunge. It is a side lunge, not a side squat. Our muscle memory just did this. Now we're going to take it to a side lunge. So bend that knee, drive that hip back, and then this leg gets straight. Try to get as low as you can. Shift that weight. Side lunge. Then with our outside arm, we're gonna add a high pull. Outside arm, high pull. Then we'll add a curtsy, and then we'll add on curtsy row. All right, Then we're gonna get a windmill for a little bit of core in between. Then we're going to take it all other side. But we'll switch up our row with our palms forward. Makes sense. It will go ahead and stop your cardio. Grab both of your dumbbells. We're going to start to my right. Your left. Stepping into that side lunge, we'll build it. We'll add that high pull, which is that elbow coming up to here. You get some power with it. And then we'll add that curtain row. Here we go. Take off. Side lunge. Drop. Push out of it. Side lunge. Drop. Push out of it. There you go. Take it down and push. Take it down. Let's go. Four more. Really sit. Shift that weight into that hip and push out. Dumbbells can go on either side. Last two. One more. Let's add that high pull. Outside. Hand, hand. Here we go. Drop it down. Bring it up. High. Pull down. If you're feeling good about it. You can do both. But if you're going heavy, you might just want to do 1. Get the power. 4 more. 4, 3. Yes. 2. One more. Let's add our curtsy. Here we go. So side lunge, high, pull, curtsy. Tap it up. Side lunge, high, pull, curtsy. So you're shifting your weight hip to hip. If it feels like too much, just stick with one. You can just do that curtsy. Let's add our row at the bottom. So all the way through. Side lunge, high, pull, full curtsy row. Take your time. All the way through. Side lunge, high, pull, curtsy, row. Two more. Get that back flat as you drop it down. Drop your chest. One more. All the way through. Yes. Good. We're gonna stay here. Curtsy and row. Here we go. 4, 8. And up 7, 6. Flat back. You can always just do one or the other four. Yes. 3, 2. One more. Good. Take it here for your row for four. Let it drop and stretch. 3, 2, 1. Relax it down. Stretch your back. I know those long muscle endurance stretch stretches, right? And then stretches. All right, catch your breath before we get that other side. We're gonna turn our toe out. We're gonna take it to a windmill. You have two options. Three options. You can have that weight low to here. You're gonna get the obliques. You're gonna get that shoulder mobility. You can have the weight high or you can have one in each. It's totally up to you. We're only going 8. I'm gonna stay low. Here we go. 4, 8. Big reach. 7. So it's a little hip hinge. Drive that hip out a little slight bend in the knees, but it's not a squat. You can be here, two or two hands. Four. Shoulder mobility. Three. Yes. Two. One more. Good. Switch your sides. We're gonna take it to that other side, giving ourselves a little breather, working our core before we get that other side. Here we go. Take it up reach and up straight arm. Really try to lengthen at the top so we get that shoulder mobility and lots of abs work for four, three. Yes. Two. One more. Good. All right, team, grab your weights. We're gonna do all of that on the other side. And then guess what? We're gonna get some core and some cardio. Everything else is gonna going to be on the mat. We're moving quickly, right? All right, so side lunge. Then we're gonna add that high pull, right? This one. Then we're gonna add that curtsy. Then this time with the row. You can have those palms forward. It's not a curl, it's still a row. Elbows coming up. All right, let's get it done. Stepping out to the side. Here we go. Lean into the hip. Use this first one to really nail down the form of that side lunge to drive your hips to the back and really get low. Push that flexibility. I know we're all pretty tight through here, which is exactly why we need these lateral movements. Right, and up. Yes. Good. Let's add that high pull. Here we go. Cross it down. Pull it up. Elbow up high. Use the power from your legs. Drop it in, drop it down. Yes. Four more. Three, two. Last one. All right, let's add that curtsy. Here we go. Drop it down high. Pull. Curtsy. Yes. Down, Pull, curtsy. Two more. Then we'll add the row. Pull. Yes. One more. Good. All together. Add the row. Side lunge. High pull. Curtsy, row back up. Here we go. Side lunge. I want you to take it just that slow so you really get down there and get that good form. Two more. All the way through. Oh, I forgot, we're doing the row here. One more. You can keep it either way, but if you want. Good. Take that side lunge out of it. Just your curtsy and row. Here we go. 8. Pull those elbows up. 7. As if you're trying to touch your elbows behind your back. Six. Five. Four. Three. Chest up. Two. Good. Step into it. Eight. No, three. Yes. Two. One. And relax. Good. Weights out of the way. Quick sip of water if you need it. Hope you felt that. Especially if you're going heavier than me, which you probably are. Again, muscle endurance. Let's take it down for our side plank. So on your elbow you can be on your knees. You may want to modify here if you're pregnant or newly postpartum, but totally fine. If you feel good to come all the way up. We're going to start with the hold. Then we're going to drop our hip. Then we're going to drop our hip and do a little twist. I want my pre post doctor crowd to not do the twist. Just hold it up. Then we'll work our way back down. All right, so. So cross or stack, knee or toes, lift it up. Zip up that core. Here we go. So you're just holding. Really focus on lifting that hip, pulling everything towards the center. And then drop it down right here. Down. And up and up. You can have this hand here, too. Let's add a little twist at the top. Down, up, twist. Up, down, up. Twist. Down, up, twist. Just your twist for four. Three, two, one. And relax. Swing that arm around. Let's go to that other side. Right? Let's get it done. Zip up in that core. Cross it over, lift it up and hold. Knees or toes. Here we go. So here or here? Just holding. First you're zipped up. Then we're gonna add that little hip down and then that twist and then take them away. Here we go. Down and up. Hand can be here if that hand is in front. Just make sure you're not turned into it. Open up that chest and just give yourself that balance. Let's add the twist at the top. Up, twist. And here, take it down. Up, twist. Knee is fine too. Drop the hip. Yes. And down, up. Hold it up here. Twist. 4, 3, 2, 1. Relax. Good. Stretch it out. Oh, we are in the home stretch, guys. Bring it up. We got a couple things on the mat. Let's get one last little cardio and a little bit of big muscles in the legs. All right, so let's take it with that transverse open on the diagonal. Touch and reach, touch and reach. So we really open it up. We haven't done that toes out or that transverse plane yet. You can jump it if you want. You can just tap it if you want. Let's keep it going. Here we go. Take it down and jump. Or just step here to here. Here, here, here. You keep going with it for about 30 more seconds. You can do it either way, low impact or high. Watch me here. I'm gonna take it down. I think I'll try to switch to my tens if I can. We only need one dumbbell. Watch me first. Let me move my microphone. So we are gonna do a one sided press. So if you are pre post doctor, I want you to be here or in the bridge. One side. Sorry, one side press. And then we're gonna add a little dead bug with it. Little toe taps. Pre post doctor will stay in the bridge. Everybody relax. Go ahead and bring it down with me. And then we'll add that little push on the opposite leg. Where we go here. Right, so we get a lot of core. If you're pre post doctor, I want you to just keep with that bridge. Otherwise one side. Start here. Feet can be tabletop or feet can be bridge. Here we go. Chest press. Take it down, press it up. You can have this hand out if you want to feel your core a little bit more. Press those knees away from you as long as you can stay engaged. Bring it up. Keep everything pulled in in the center and you're just going down and up. Two more. Full press. Good. Watch me. Little toe taps, dead bug toe taps, little tabs or bridge. Four, three, two. Good. And then I want you to hold that opposite leg. You're pushing your leg into your hand, Hand into your leg. Opposite foot is going out. Eight. Bring it up. Seven, six. And breathe. Keep that push. Five, four. Keep it going. Posing forces against each other. Last two, one. And relax. So give your arms a little stretch. Let's do the same thing on that other side. We're gonna build it slow. Bridge if you need to be again, especially my pregnant crowd. Ready? Here we go. Take it up and down. And again. If you need a little easier in your back, bring those knees closer. If you want a little more core, take them away. You're going to feel that difference. Think those hips coming towards each other, ribs coming towards each other, navel to spine, and strong arms. Good. Last one. Little toe taps. So tap and tap deliberately doing one side. So we have to use that core. Four, three, two. Good. Same side. We're gonna get that push, right? Here we go. So push your hand to your leg, leg to your hand. Let's go. Eight, seven. You got it. Six, five. Four. Three, two. One more. Yes. Relax. So open that up. If you're bridging, I want you to bridge knee and take it down. Take a bridge knee. Take it down. Let's everybody do that. Up knee. And down. Up. Four more. Four. And three and two. Last one. And relax. Little stretch into those hamstrings. You can go ahead and bring them up here, right? Yes. All right, guys, so let's take it here. You're gonna come on your knees. I know it feels a little bit weird. I'm gonna give you an option. If you're not comfortable on your your knees, I want you to take your dumbbell over your head. You can have one or two dumbbells. We're gonna go triceps behind our head. We're gonna start with this, then we're gonna add it. Taking it down, squeezing it up. So watch me. It's gonna look like this. So we get a little stretch to the hip flexors, a lot of glutes and hamstrings, kind of like a standing bridge. If that doesn't feel good to you, I want you to stay se and just do your triceps. Just keep it there. All right, let's build it. We are almost done with this workout. Here we go. Triceps down behind the head. And up, down and up. There we go. Elbows In. Four more. Four. Yes. Three. Two. Drop it down right here. So drop the hips. Squeeze it up. Core is engaged. Lots of glutes and hamstrings. Elbows stay in and breathe. Yes. Four more. Four. Keep those elbows close to your ears. Three. Glutes. Two. One more. Good. Just your glutes. Four. Squeeze. Three. Two. Last one. Good work, team. Dumbbells out of the way. Bring those feet forward. Little stretch. We're gonna get one last move. We'll call it a bonus move. But everything was a bonus today, right? Because we just kept adding on. All right, let's take it to that bear plank. So we're gonna add a little mobility to it. So we're here. Twist, twist. Down, dog. You can stay hovered. Bring it up. If you're pre post doctor, I just want you to stay here. Press knees to down dog. So you get the stretch, you get the core engagement. But you're not hovering to have too much on it. Let's make it work, guys. Breathe. Ready? Here we go. Lift. Twist. Twist. Down, dog. Slow down. Twist and twist. Down dog. So you can drop those knees all the way if you want, or try to stay hover to keep that core working. Obliques, hamstring stretch. Really lift. Four. And up. Yes. Three and up. Two. Push. Last one. Good. Hold it here. Jog it in, jog it in. Right. Really small ones or taps back, taps back. Finish it out. 8. 7. 6. 5, 4, 3, 2. Relax. You did it. How hard is it to stay in that shortened range of motion? Right? Ha. So sit back, open up those knees. Reach it forward. Good work, everybody. Ha. Breathe. Stretch it forward. So if you can, I want you to take your knees this way. And then if that feels okay, turn into that pigeon stretch. If that feels like too much for you, I want you to sit either on the mat or on the edge of a chair or couch and get the hip stretch here. Whatever one feels better for you. I know hips. I don't know if you guys can hear my kids out there. My 5 year old was just banging on the door or I assume it's my five year old. Ah. So really lean towards that side. A lot of leg work in all different planes of motion. We're shifting our weight side to side with those squats to lunges to really work on strengthening around our knee joints, our ankle ankles, our hips. So again, to this way, take it into pigeon if you can. Or if you need to sit with it either on the matter a chair. Take it here. Whatever feels good. A lot of muscle endurance where instead of those short sets. We took it long so everything really had to push through. Good work team and then working in a little mobility here or there, right? Take those feet forward. Of course. Make sure you like this video and that you subscribe to my channel. When you subscribe. It helps me be able to keep making completely free workouts here for you on YouTube. So hit that subscribe button, turn on your notifications so that way you know when I have new workouts coming out. It's been about three times a week a week lately. Brand new workouts as well as live workouts and other fun challenges. So make sure you check that out. Subscribe and if you're looking for a little more support and accountability, check out my Body Fit Athletic Club. You can find the link in the description below. So many fun things happening in the club. We've got lots of great body fitters from all over the world. You get a nutrition plan. You get new workout schedules with clickable links, drinks every week, every month, new monthly challenge and of course support and guidance from myself and from Vivian, our Body Fit dietitian. So lots of good stuff there. Make sure you check that out. Can also click the link below that final information about my ebooks, my programs, my nutrition guide. Go ahead and take it back. Roll back onto your feet. Come up halfway. Hands can be on the floor, on a chair. Here, pedal those feet to really get that hamstring stretch good and slowly roll it up. Thank you so much for showing up and moving with me today. No matter what it looked like, you showed up today. You moved your body. You are successful. Big rolls. One big deep breath in and out. You did it. That was your no repeat dumbbell workouts. Great job everybody.