37-Minute Dumbbell Metabolic Burn: Torch Calories and Sculpt Your Body! - AMPLIFY DAY 16

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell metabolic burn workout. In this workout, we're gonna use a set of dumbbells to strengthen, to sculpt, and to get that good burn while keeping your heart rate up. Of course, I'm going to give you lots of different options. So listen to your body and work to your level. Are you ready? Let's do it. Go ahead and start just by moving your body. March, jog, step, whatever you need to do to the blood flowing, get the energy up. We can roll those shoulders. Our goal here is to bring our body's core temperature up, get those muscles warm, and get your brain in the space where we're just ready to move. Right. This is going to be a quick, dynamic warm up. Working with just body weight, some working in those movement patterns that we're going to be using in the workout that we're going to be adding load to it. Let's take that one arm to the back, right through here, opening up the shoulder. So I got two sets of dumbbells today. My 15s and my tens hang here with me. I'm going to be going back and forth with both. I'm going to try to cue you on when you want to go a little heavier or a little lighter. You use what is best for you. I will remind you throughout this workout that this is your workout. You do you. I want you to be where you are today. Let's step out with it right here. So that means if you want to go heavier or lighter, keep it body weight, take the low impact or the high impact options. It's all up to you. I'm going to give you lots of options because I want you to work to that level that is good and challenging for you. It's your workout. Don't worry about me or anybody else. If you showed up today, you are successful. All right, team, let's take it flat back down. Take those arms out, flat back down, Scoop it through and round it up. Now, metabolic burn today. What does that mean? Just like all of our workouts or most of our workouts, we're getting strength and cardio in one. So we are going to be getting that good muscle burn. Arms right here. Roll those shoulders while we get that good metabolic burn. Right, so metabolic conditioning, metcon, metabolic resistance training. It's all a way to say, let's get it all in. Let's get all those systems working. Let's do a squat and a hinge. So hands right here. We're Going to sit low in the squat, hands behind the head hinge. Drive the hips to the back, make them different. We're going to sit hands here and back. Soft bend in the knees. Take it here, drive it back. Yes, take it here, drive it back. Two more right here. And can you hold it here? Let's take your hands either all the way to the ground or on top of the legs. And I just want you to get a little petal of your feet. So we're stretching through those hamstrings. And then from here, if you can, take one foot back. So you can either hold it here or drop it all the way down. Reach it up. World's greatest stretch. Let's reach through. Drop the knee. So we're getting it all in. Today. We're going to start with one dumbbell. Working our way up to 2. And again, I'll cue you. If we want to go heavier or a lighter, go ahead and step up out of that. Switch your legs. You can just hold it here to open up that hip or drop it here. Reach and reach through now within that. Today we don't have any time to intervals. You don't have to worry about the clock at all. I will do that for you. Go ahead. If you're able to step it back to that high plank or to your knees, whatever is better for you. A little forward and back. Little drop of the hips, side to side. Core is getting warmed up. If you want, you can press up to that down dog or just take it back to that child's pose and go ahead and either walk your feet forward or walk those hands back and slowly roll it up. Already feeling it, guys. All right, so this is what we got. No intervals. I know sometimes that is scary for people because you like to watch the clock. But trust me when I say that I'll be watching the clock. But sometimes it's really good for our brains and our bodies just to go through the flow. It means that we're going to be adding on as we go, that we will have some longer muscle endurance sets. But don't worry, it does not mean that we're not going to have breaks. All right, we definitely will have breaks. We'll have options. But we are going to be building onto these exercises, starting back to basics, then adding on, giving you options along the way. And again, we're going to get that burn in our muscles and that metabolic burn as well. I think you're gonna have fun with it, so just hang tight with me. The thing about these timed interval or These workouts that don't have time to rolls, they tend to go by quicker than you think. So you can hold me to it. We'll see how it goes. All right, team, so starting with one dumbbell, I want you to go with something heavy if you can. And we're going to hold it at our chest. So you can either be here or here. We're going to start with that goblet squat sitting low right here. Then we're going to add a little knee cross, and then we may add some pulses and then cross single. All right, Starting with this single dumbbell, keeping the heart rate up. If at any point you need to get a quick breather, go for it, get some water. But again, we will have those breaks coming. So core, engage weight, either here or here. We're gonna sit low in that squat. Here we go. Back to basics. Sit down and bring it up. Sit low, bring it up. That weight is close to the front of your body just like this. And sit like you're sitting in a chair. Right, so we're here driving it up, down, and up, down. We're going to add a little knee cross at the top, so you can watch me once if you want, and cross, then sit low and cross. We still want to keep that weight close to the body. It's more about the movement through the torso. Right through the torso, through the core, down. Yes. Two more just like this. Now we're gonna add a 3 pulse to that squat. So watch me one time. 3, 2. Pulse to the ground. Drive it up and cross. Here we go. Three, two, Hip, slow. And cross. Yes, team. Three, two. To the ground and cross. Good burn. Don't worry. Those legs get a break in just a second. Right here. Three, two. Drop it low weight in the heels. Three. There's that heart rate, right, and arms are burning just by holding that weight. Or mine are. And breathe. Last one like this. All right, team, hang out on this side. Here we go. We're cross and back one side. Twist in your abs. If twisting is right for you, breathe. Yes, you can. 4, 3, 2, 1. Switch sides right here. Cross and back again. Your arms are just getting the movement right through here. Right. Here we go for four. Three, two, one. I want you to give your hands a little break. Set that weight down, and little taps right here. So we are going to get some active recovery in between this. Just a little tap like this. You can keep it steady if you want more of a little stretch if you want to keep that heart rate up, which is probably already up. There. I know mine is. Keep it going, team. Right here. Let's go. Four, three, two, one. We're gonna hang out with that same one dumbbell. All right, team, so we're gonna start with some upper body. We're doing an over the shoulder press. So you're gonna hold your one dumbbell here. You're going over to here. So it's going to be a little bit important. The front of your body. If you don't feel comfortable or you feel like you can't clear it, or you're worried that you're going to be a little close to your head there. I know that can get a little strange. Then just press up at the top. You can even just keep it right out in front here to here. But the idea being we're getting that movement through our shoulders. We're getting the core engaged. Let's do it in three, two, one. Here we go. Take it over, take it over. Yes. Breathe. And here. One dumbbell is all we need. Holding it here to here and up. I want you to take those feet wide side lunge right here, over, side over. If that's not right for you, you pick one. You just do the press or you just do the side lunge. Right over in front. Sit low. Yes. All right, team, watch me here. We're going up behind the head for triceps. Bring it down. Up. If that's too much or that doesn't feel right for you, pick one or two. You can just do those tries. It's coming. Take it up. And here we go. Boom. Up. Yes, you can. Up two more like this. Two and one. I want you to hold it here for triceps behind the head. Here we go for eight. At your own count. Breathe. Burn. Who thought we could get so much burn with just one dumbbell? Four, Three, two. Elbows in. One. Drop it down. Hand it off. Just your side lunge. Nothing fancy. I just want those legs working and heart rate up. You can hand it off at the bottom. You can step in and out. You can keep it stationary. Breathe. Yes. Team. Eight, water is coming. Six, sit deep. Shift your weight. Four. Boom. Three, two. Set it down. Team. I know, right Shoulders, triceps, all of it. Let's grab some water. Cheers, y'. All. Burn in the muscles, legs, and core to start. Arms and abs. Heart rate up. Getting it done. All right, team, let's do it. We're gonna grab that second dumbbell. All right? We're gonna hang out. I want you to get two heavy dumbbells if you got them, so I'm gonna hang out with my 15s and we are gonna start with a kickstand lunge or kickstand deadlift. Right? So kickstand just means feet shoulder width apart, hip distance, train tracks a little bit back, and then you just. Your kickstand. We're going to hinge it here. I like to kind of have my weights out in front. A little bit of a triangle, but close to the front of the legs. We're going to stand up. Halfway through, we're going to add our row, and halfway through, we'll also add a little lunge to it. All right? Then we'll separate them out. We got right side, left side. It's going to go fast, I promise, in that kickstand position. Core engage. Shoulders back. Three, two, one. Deadlift. Hinge it, drive it up. Remember, with this hinge, it is not a squat or a lunge. And you're not folding forward. You're driving your hips to the back. Right? Stand up straight. Squeeze in the glutes. Connect with the core and pelvic floor. Breathe. Three, two. Last one. Let's add our row. So we're keeping it all right here. Kickstand row, drive it up. Remember that row. Bring those weights up towards your hip bones, activating the lats, squeezing the shoulder blades, but right down along the spine while we get all the way through the back of the legs. 4. More like this. 4, squeeze. Yes, you can. 3. Yes, team. 2. One more just like this. Then we're adding on a lunge. Watch me here. If you want kickstand, row all the way up, reverse lunge. Back up to the kickstand. Here we go. Kickstand, row and up. Reverse lunge. Get low. If you want to just tap back, you can kickstand all the way up and down. Here we go. And up. Four more just like that. You were almost there. Four, Row and lunge. Yes. Three. Boom. Two. Oh, yes, you can. One more all the way through this sequence. Hold it down in that lunge. Here we go. We got eight if you want. Seven. Nice and slow. I don't want you to rush these. Take your time. You need to tap back. That works too. 4. 3. 2. Shoulders back, chest open. Step it in. Right here. Row 8. 7. At your own pace, you can go slower or faster than me, as long as you have good form. 4, 3, 2, 1. Set those down. Team right. Tap in front. Open up the chest. Right through here. I told you, if you need more of a breather, get a breather. Yes. We have the other Side. We're going to make it feel a little different, so don't worry. Let's get a little hamstring stretch, reach, reach, stretching through the back. We want to give especially our low back a little break because we did a lot of rows, we did a lot of hinge position, then we added that lunge. All right, so whatever this is for you. If you're just tapping or opening up your chest, get that stretch, get that cardio mobility. If you need water, now's a good time to grab it. We're gonna get it all together after this round. 4, 3, 2, 1. Watch me here. We got the same thing. Other side, kickstand to start. Then when we do our row, we are doing a supinated grip. So you're pulling here. It's not a bicep curl, it's still a row, but we're rotating right through there. All right? Everything the same. It's going to go quicker because you know what to expect. Kickstand, kickstand stand, supinated grip, row. And then we add the lunge. Then we separate them out. Let's start in that kickstand position. Let's get it done in 3, 2. Focus on that front leg. Here we go. Hinge it down and up. Or I should say hinge to the back, right? Push through that front heel. Remember that your feet are hip distance apart. Train tracks, not tightrope. As you get tired, really think about pulling those shoulders back, Packing those shoulders. Hinge, hips back. Shut the car door. Let's add our row. You can watch me here. Right here. Down. Rotate. If you have space to do that. If you don't, just keep your regular row. But if you can, you're rotating that grip, which is going to get shoulder, elbow and wrist mobility. Everything else stays the same. Bring it up right here. Four, squeeze. Drive it up. Three, squeeze. Boom. Feeling that back right. Two. One more. Now we add the lunge. Here we go. Everything's up. The same kickstand row all the way up. Reverse lunge. Drive it up. Hang with me. Kickstand. Cuz then we get a break on the mat, I promise you. And here, down. All the way up. And breathe. Boom. Drop it low in that lunge. That is your chance to give your back a break. So really drop it down there. I know that front leg is feeling it. As you get tired, check in with that core. Last two row up. Yes. Glute. Boom. Down. Hold it here. We've got 18 right here. Eight and up. Slow and controlled. I know we want to Rush them right. Shoulders back. You can hinge forward just a bit. I know that glute is feeling it. Let's get that quad working. Two, four. And up. Three, two. Last one. Boom. Take it up right here. Row it 8. Turn it 7, 6, 5, 4, 3, 2, 1. Set them down, team. Oh, man. Ah. Shake it out again. Right through here. Even if you don't have a watch, check in with how you're feeling. Do you notice? Look how much time has passed? Time is going quick. I know it's feeling long in the moment, but it's going fast. Let's grab some water. Cheers, y'. All. You deserve it. All right, let's take it to the mat. Okay, we got a lot of legs and glutes on that circuit, as well as our back. Let's get that upper body push. Chest, shoulders, tries, and a whole lot of core. Meet me on the mat. Here we go, team. So we are down on the back. I'm gonna go a little lighter with my tens. Something that you can do a chest fly with and also a little bit of triceps. Okay, you got options. Here we go. Feeling those legs. So since those hamstrings are burning, keep your weights to the side. But let's start with a little stretch. So you can go here and you can keep it just alternating that stretch. Or let's take it to a little scissors right through here. So you can either grab on the back of the thigh or the calf. Getting that stretch. Flex that foot. If that's not right for you, keep one leg on the ground or keep your shoulders down or both. But if you can flex and flex. Getting that core, core. While we stretch those hamstrings and your back. Right, and breathe. 4, 3. So you can keep doing what you're doing, whether that's the stretch or the core. Let's add a little cross, cross. Try to touch the elbow on the inside of the knee. Can you do it again? If you need this to be from here, that works. Keep it going. Can you reach to the outside of the knee? We've got eight. Feel the difference. Internal, external, obliques. They're layered, but you can do it. 4, 3, 2, 1. Hug your knees in gentle roll side to side. All right, let's grab those weights. All right, team, so we're starting with a chest fly. So I want you to to open from your back right through here. So think we're gonna have those feet here. We're gonna open out. Chest fly. Slight bend in the elbows, but movements from the shoulders and then we'll add on as we go. Here we go. Take it out. Bring it in. So this fly is really. You can almost think of it as an out. Two into. Slow and controlled. We don't want to rush it. We want to keep that core engaged and up. Keep it moving. Now, you know we're gonna add on, but we're gonna start slow. So you find what option, if an option is right for you. Watch me here. Knee in. Take it out as you come in. Lift a knee. Think of it as a little march. Close the core. And if that feels good for you, you know what's next? Both knees. Tap them down and out. Close it in. You can keep your upper body down. Keep those chest and shoulders down. Breathe. But activate that deep core. So just the fly. Fly a knee or fly in, double knee. If you want to add a little reverse crunch at the top, you can. Little lift. Keep it controlled. Boom. Last two. One more. Hold those weights at the top. Now either you're doing your march, weights are at the top. They're not moving. Or your little reverse. Tap it down, knees in. Little lift. March or reverse. Use the weight to counterbalance. I know those arms are feeling it. Four. Yes. Three, two. One more. Rest them down. Take those arms down for two, up for two triceps. I know arms are feeling it, but don't worry. You got a breather coming up. Now you can keep just your tries. You can switch to one dumbbell if that's better. If you don't feel feel comfortable going over your head, you can do a close grip press right through here. Just drop them down and up. Or keep your tries right here. How about little rotation at the top? Down for two, up and turn. Down for two tries. Are getting it today. I know. Down for two. Up, down. Can we add a bridge? Lift those hips down for two. Up, down and up. Two more. Breathe. Good team. Go ahead and bring the elbows right down by your side. Here we go. I want you to hold them here. Lifting the bridge for 8. 7. Probably if you started heavier, like you might normally do with chest you're feeling. You need to drop a little lower. That's totally fine. This is a muscle endurance workout. Burn in all the ways. You should be going a little lighter. Let's add the press. Last eight. Then we're bringing it up. Eight. I know. How often do we spend this much time in a set on the mat holding these weights? You can do it if you need to pick one. Just do the bridge or just do the press. Three, two, two, one. Oh, man, give your hands a break from that up onto your feet, team. Take your time coming up. Let's grab some water. After that, I think we need it. Oh, arms. Arms and abs. Let's get back to legs. Why not? All right, team, shake it out, shake it out, shake it out. How we feeling? Take them over your head and across in front. Burn. I told you. But look at that clock. We are getting through this workout fast and furious is what we're doing. Let's go. Four, three, two, one. All right, team, so we're gonna take it to a plie into a curtsy. So I want you to go heavy. All right, here's what I want you to start. Something that you can comfortably do. A bicep curl, all right? So that may be a little lighter. Even though those legs are feeling it, we're gonna start with lower body, but then we're adding on with some upper. So here we go, guys. Toes out. Weights can be here or down. Plie, squat. Let's finish it out strong. In three, two, one. Here we go. Down and up. Down and up. Breathe. Plie. Super simple squeeze up through the inner thighs and the glutes. Chest open and proud. Can we add a calf raise at the bottom? Sometimes our calves get a little neglected. Watch me. Down lift. If you don't feel steady, lift one at a time. Down, lift and up. So you can go right and left together. That gives you a good burn, but I know sometimes that doesn't feel great for our balance or our ankles. So if you need to isolate one at a time, that works too. Down and breathe. One more. All right, take those dumbbells here. Down lift, Curling in. Down lift, curling in. Yes. Boom. Biceps. We got a lot of tries. Upper push. Let's get that. Pull and breathe. Yes, you can, team. And up. All right, hold it here. We're gonna take one up, one down. You can be in whatever works best for you. We're gonna curtsy. We're gonna curl. Hang out on that same side. Take it down, curtsy. This one's holding here. Here, curtsy. I know. A little tricky. It's a little brain, right? And here, four more right here. Four, get low. Three, two. Hold it down. Take it in that lunge right here. Take it down. Pulse slow. Four, Three, two. Take it up and in. Switch your sides right here. Here we go. Go curtsy and curl. Yes, you can. Just the opposite one is just hanging out, making you use that core to balance, right? And here. And boom. And here we got four. Three, two. Last one. Take it down. Right here. Both arms. Pulse. Burn. 4, 3, 2. Bring them up right here. Pulse. Stay up. 4, 3, 2. Drop them down. Heels. Heels. Yes, you can. 4, 4, 3, 2. Last time, pulse it out. Burn. Squeeze that back. 4, 3, 2. Relax. Set them down. Team. Ha. I know. I feel it, too. All right, team, SO one. Ha. I know. I feel it too. All right, team, SO one, Dumbbell. Medium to heavy. Down in front. We're taking it down to a plank. All right, this is going to be quick. Give yourself a little stretch through those hip flexors. Right. A lot of glutes and hamstrings. We're gonna do some things. Push and pull side to side with our weight. You can keep it body weight. You can keep it on your knees, or you can take it all the way back onto your toes. Let's start on your hands first. Go ahead and join me here. Knees or toes. Here we go. Let's do a little row. It's okay if it's light. Alternate right through here. And breathe. Core steady. I want you to really think about your core on this. We're less worried about that upper body. Breathe. Right here. I want you to go down to that left elbow. All right? Right one. I want you to rotate it out. And here. If you're on your knee. And here. If that's not right for you, just keep it. Body weight. Little rotate and back. Totally up to you. Find what is good for you today. It may not be this highest level. 2. One more. If you need a little break, rest on those knees. Switch to that elbow. Here we go. Other side. You're rotating with a little pull. Elbow to the back. Breathe. And up. Yes, you can. Four, three. Knee works, too. Or body weight. Breathe. Weight in front. Drop it down. Plank singles. I want you to inhale, exhale, lift to the knees. If that's enough for you, stay there. Or lift to the toes. Take it slowly down and slowly down. While we're resting that core, hang out in that stretch. Inhale to expand, exhale to lift. If this is not right for you, I want you to stay on all fours and just get that breathing. You can just do the breathing and lifting the core without going all the way down. Plank singles. The idea with these plank singles is that you are not pushing through those elbows or your toes or your knees. You're using your core to do all of the movement. Little bit. See what happens when you think inhale, exhale, lift the core. Don't push through the elbows or the knees. I know. Don't push through the toes. Yes. All the way down and relax. Stretch it up right here. One more from here, team. Let's get that heart rate up. Either on those knees and hands or right through here. Here we go. I'm gonna pull it back. I'm gonna take it forward. You can either pull it and push, or you can lift it. Maybe this is better for you. And you decide where you want to go with that weight. Maybe you just want to go in the middle and back. And a little lift of the hips. Maybe you want to get all the way to the toe. Drag or lift or lift. That's not right for you. You just reach or you stay on your knees. We got four, three, core, two. One more and relax. Stretch it back. I know. Team, bring it up. Get a little stretch. Roll through those wrists. All right? If you need to be done. I know. Some of us are in a time crunch. You can be done. We covered it all, didn't we? Oh, man. Shake it out. If you want. You want to hang with me for just another minute or two more, we got a quick little bonus move. All right? It's going to be one where we add on. All right? So you have options. Go ahead and shake it out. And if you need to be done. Thanks for joining. Grab some water, get a little stretch. All right, team, so we're going to start with our dumbbell swing. All right, so you can have two. It's a skier swing. You need to go one. That works, too. But we're going to start with just a swing. We got eight. Then you can keep it there, or you can add that clean squat and press. All right, we'll keep going. We'll start with just the clean and the squat. Then we'll add the press. Everything will be in eights or fours. All right? Don't worry too much about it. And then after that press, we'll add a mountain climber. All right, so we'll finish with a climber on its own, but we'll start with the swing, add the clean squat, add the press, finish with the climber. Don't worry. I'm gonna talk you through it. I know it feels like a lot. You're like, amy, I'm over this workout, but you're having fun. And don't tell me that those 33 minutes didn't go by super fast. All right, team, so starting with your swing, if that's not right for you, you just keep that deadlift, that bilateral deadlift. All right? But if you can swing, swing. Watch me here. We're gonna Prep it. We're gonna power it up. Let it drop. All right? It's not a squat, it's not a raise. It's a swing. Here we go. Hinge it. We're gonna prep it. Three, two, one. Here we go. Up. Let it drop. Lock it out. Let it drop. Try not to lift with those arms. Four, three. You can keep your swing going or you can add the clean at the top if you want. Clean squat, up, back to swing. Clean, squat. Or you can think of it as just a curl up. Right Swing. Clean squat. Two more right here. Remember, you can also just do that deadlift. We're gonna add our press after this. Here we go. Swing, clean, squat and press back down. We only got four. Here we go. Swing, clean, squat and press. Two more. Swing, huh? If you want to take the swing out and just do the curl, squat and press. You got it. Now you can be here. You can just do standing knees or join me down on the mat. We're taking it to our clock climber. Here we go. In. Run it or step it. This is it, team. Whatever you got, keep it going. Cross those knees, take them across your body. Keep that core in tight. Finish it out. Hang with me because we have 10 seconds till we are done. I know. I feel everything, too. 5, 4, 3, 2, 1. Stretch back. Oh, man. You guys, what was that? Press those shoulders down. Reach those arms forward. If you're standing, I want you just to find a place to stretch that back. Maybe you're putting your hands on the back of a chair. You come down, meet us down here. Who is right? Come up on all fours. Roll through. Cat cow. Yes, team. I know. I feel it too. All the way through. Reach one arm under. Sit back into that child's pose. Get a little shoulder stretch. You guys let me know in the comments what you thought. I know a lot of people don't like flows where we don't have timed intervals, but I hope you can hang with me. It's good to push ourselves out of that comfort zone. If it felt a little uncomfortable, that's why you're pushing yourself out of that comfort zone. If it felt hard, I will always remind you it's because you're working hard. It's not because you can't do it. It's because you are doing. Go ahead. Pedal those feet through here. And then let's slowly roll up. Take your time. Make sure you hydrate after this. But, guys, I really, really want to know in the comments how you're feeling after this workout. Are you as tired as me. My arms feel like jello. I know my legs are going to feel that way too. And I know we got that heart rate up. So I hope you felt the burn in every way. We are finishing this month strong. I do monthly challenges every month and we always try to increase our intensity, but in ways that you have options. I hope you're feeling that. So make sure you get me a like, leave me a comment. Don't forget to subscribe to my YouTube channel so I can keep making these workouts and reach more people. And check us out on the Body Fit by Amy app. Join us over in the Body Fit Athletic Club. Roll the wrist. Quick little hamstring stretch. Guys, please make sure that you get some stretching on your own and that you get mobility and flexibility throughout your week and your day. We try to keep it pretty short here just to kind of cool it down, but we all need more throughout this the day. Check out my other stretching videos if you can. Oh man, you guys feeling it in every way. Slowly roll it up. Thank you so much for being here today. I know I feel better than when I started. That was tough, but we did it. Let's get one big deep breath in and out. You did it. That was your dumbbell metabolic burn workout. Great job, everybody.