38 Minute Dumbbell Burnout I Momentum Day #9

Foreign. Hey, everybody. I'm Amy from BodyFit by Amy. And this is your dumbbell burnout workout. This is day nine of your momentum challenge. This workout is exactly like it sounds. It is a no repeat workout where we're gonna really get a good burn in those muscles. But don't worry, I will give you lots of options to work to your level and be where you are today. All you need for this workout are your dumbbells and a mat. Are you ready? Let's do it. Let's start just getting our muscles warm. You can march it, chog it, shake it out, whatever you need to do to get that heart pumping and muscles warm and ready to go. Roll those shoulders, start small, and take them a little bigger to the back and then to the front as well. Dumbbell burnout. We're going to get all of your muscles working hard, but get excited is a no repeat workout. So one at a time. So once we're done with it, we're done with it. But we will have some longer muscle endurance sets. And this is going to be a back to basics workout, essentially, so we won't have any crazy compound moves or combinations that you have to put together. This is gonna be one where the goal is to work one muscle group or one muscle at a time, one set of muscles rather, and to really push them to that burn out. Right. Don't worry, not so much that you're not going to be able to finish the workout, but we want to work that muscle hard or muscle group in a lot of different ways, in a lot of different angles. Let's hinge it here, bring it up and make it work hard, and then it's done. Right. Of course, a lot of muscles and muscle groups work together, so things will keep working. But we're going to isolate as much as we can. Let's squat it down and then let's hinge. It looks like this. So no intervals today so you don't have to watch that clock. I will watch the clock because I don't want you to be worrying about time. We just want to get through it. Right. And again, I will cue you on when I think you need to go a little heavier or a little lighter. Last one. Reach it down if you are able. Walk it all the way out. If you need to drop to those knees, you can. Or to that plank and then walk it back all the way through. You can always drop down and wait. You can always go heavier. You can always take a break if you need to. I will always encourage you to be where you are today. And remember, if you showed up today, you are successful. That is all that matters. Hold it here with that core. Press up to get that stretch down. Dog back to center to plank. Core is getting warmed up and ready to go. While we also get that stretch through the back. So showing up and moving your body is all that we need to do. Walk your hands back, round it up. Tap and reach. Tap and reach. Step it back. Drive those arms up, opening up the hips, and then hold it here. If this is good for you, Stay here. If you can, drop it down, Walk that front foot out a little bit, and let's drop that knee. Ha. And then reach it under right here. Reach, reach, reach. Step forward. All the way up. Same thing. Other side, stay here. If this is good for you, you can drop it down, reach up, Walk that front foot away from your body, drop that knee, and then reach under. Little twist if twitch. Twisting is right for you. Keep it here. Step it in and round it up. Tap and reach across. Here we go. So, dumbbell burnout again. We'll start with some weights, and we'll start with an isolated movement. Well, some of them will be compound movements, but isolated in the sense that we're not working a ton of things at once. We're sticking to the same muscle groups where we can get those muscles working hard. So whether it's lower body or upper body, chest, back, shoulders, arms, quads, hamstrings, whatever it is, it's gonna work hard and feel good at the end. All right? So stretch it out right here. Get ready to go. We're gonna grab those weights. We are starting with some lower body. We're gonna start with our classic lunge it, but guess what? We'll have a few variations. So go ahead, bend your knees to grab those weights. Quick sip of water if you need it. Make sure you're hydrating. All right, so go heavy. If you can remember, you can always drop the weights or always drop down. We're gonna start with a stationary lunge. Then we'll add some movement to it. Then we'll add some different planes of motion. And then we'll add some pulses and some holds at the end. Shoulders back, core engaged. Let's drop it down. We're in that TR the track. Drop it down. Here we go. So regular lunge, stationary lunge, sometimes called a split squat. However, if you need to modify, you can keep it smaller or you can just do that little tap back, whatever's good for you. Breathe. Dropping it low. Remember, you can lean Forward a bit to give you a little extra in that front leg. Yes. Let's take it to a reverse. Here you go. Step up, drop it down. Step up, drop it down. If you need to keep it stationary, keep it stationary. If you need to keep it higher, just with a tap back. That's a great modification, too, because you can keep that front leg working. Right? Down and up, down and up. Here. Ah, yes. Right. Who's feeling it? I know I am. Let's cross it over in a curtsy. So we're here and we're up. If at any point you need to drop those weights, that's an option too, Right? If you're starting to feel that burn too much or feel like you're rounding in your back, drop the weights. Keep it going. Right here. Yes. Crossing over. Curtsy. You can tap it too, or drop low in the lunge. All right, watch me hold it down in that curtsy. Cross it over. Hold it. Cross it. Curtsy. Hold it. Cross it low. Hold it. Yes, you can. I know. Take it down and over. Drop those weights all the way down here to here if you can. Otherwise, take it up. It's quick ones. Yes. Four, three, two. Don't worry. They won't all burn that much. I promise. But we are starting with those big muscles. Shake it out. How's that heart rate? Are you feeling it? I know I am. Right, so catch your breath. Do all that on the other side. Right now, I'm thinking maybe I needed my tens and not my 15s, but you got this. Bend your knees to bring it up. Going to that other leg. Let's just get it done, team. You can do it. You're gonna get that stretch in that hip flexor. Stationary lunge. Three, two, one. Here we go. Take it down. Push it up. Stay with me. I know this workout is starting out. Watch that balance. It's starting out challenging. Yes. That's on purpose. Let's stay here and talk to you guys. That's on purpose because I know you can do it. Let's get this hard stuff out of the way, and then we'll go to some more fun stuff. I promise. Move into it. Step it down. Take it out. Maybe this wasn't hard for you. If not, let me know. I'll be excited to hear that you felt really good about these long muscle endurance rounds. Thought we'd just get these lunges out of the way. Balance with that course. If you're starting to feel that, pull back to center. Remember, you can tap it too. Drop it low. Are we ready to cross it over in three. In two and one. It's a curtsy. Cross it down, bring it up. Try to get as low as you can. There are no metals for speed here, so I don't want you to be trying to do this as quickly as possible. I really want precision on this. I want that core engaged. And again, if you need to drop those weights, you're here. Yes. Cross it behind. We got three, two. Hold it here in the curtsy. Stay low, cross it over. Regular lunge. Stay low, cross it. Curtsy. Yes, you can stay with me. We got a break coming with no weights. Breathe, weights down. Cross it over and back. Stay low. Pushing that front heel. I know you're feeling that quad, but dig into that heel in the front, lean into it for three, two, one, burn. Right? Shake it out. Ha. Yes. So weights out of the way where you're not gonna step on them. Cardio mobility. Take it here. Yes. And that was just the first one. Don't worry. Again, it gets better. You're gonna love this stretching out through the hamstrings. So getting that back through the quads more than anything as we bring in here for 4, 3, 2, 1, and relax. Switching gears to upper body, we're gonna take it with a row. I'm actually gonna switch to my tens. I'll tell you why. Because it's a long set, so you might want to think about going a little lighter or having your lighter ones close by. So that way, when we get to it, it's going to be. We get to the burn. The burnout. You will have something to grab if you need to, but you might not. So you know me. I will tell you. Start heavy, drop down if you need to. We're gonna stagger it so you can be here, too, with your hinge. We're gonna start with our regular row. We're gonna. We'll add some pulses, we'll add some wide and some supinated grip. So stay with me. Upper body. Grab those weights, hinge it here. 3, 2, 1. Pull them up, drop them down so you can be here, too. And good news, we're gonna get a break for that back. So take it here again, one foot back, because we're going to be in this position for a longer amount of time. Elbows come straight up, shoulder blades in, elbows towards each other. Weights right by your side, almost like you're pulling your wrist towards your hip. Watch me here. I'm going wide, I'm going supinated. So I'm rotating my arms all the way through, if you want. Move your foot. And again, it's wide. Flip them. Supinated. His palms up wide. Palms to the back so you're getting that movement, right? Take it here. Wide and up. Take it wide and up. One more and breathe. Ha. So stretch it out right here if you can. We're gonna take it to that plank. So you get a little breather or take it on your knees. Whatever is good for you. We're gonna alternate right here. Here we go. Up and down. So we increase that challenge, that burn pulling from the mat. But if that's not right for you, stay on your knees or stay up top. Whatever you need, take it here. You can switch one hand to the other or have your hands on those dumbbells and breathe. Take it up. Take it up. Yes. From that plank if you can. We're gonna pulse. Stay strong in the plank. Keep that core working. You got four. Three, two. Switch it. Yes. Hip squared. Four, three, two. Pop it in. Bring it up. Rest your back. Watch me here. Bring them up wide. Take them in, out and in. Last. Squeeze. Out and in. Yes. Back and shoulders. We got four. Three, two, one. Take them down. Ha. Little stretch of your back, right? Yes. Weights to the side. Little cardio mobility. After every burnout, we're getting a mobility. So watch me here. You can just take it here. You can reach up or if you're able, we're gonna walk it out. Inchworm. Walk it back. Here we go. Walk it out. Feel that stretch. Walk it back. All the way up or here. Feel that stretch. Take it up and back if you can. Take it out. Stretch, take it back. Here we go. I know that core is feeling it. Two more right here. Ha. Last one. And breathe. Down on your back. Let's get a little bit of a core break, right? I know, team. All right, so we're here. Down on your back with some core if you need to modify pre post doctor, we're going to keep it with that bridge. I'll give you some options if you are able. We're going to start with that dead bug to really warm up and get that mobility through our core muscles. Then we're going to add on to make it burn. So stay with me right here. You might have to turn your head. I'll try to talk you through it. Zip up that core. A little tilt to the pelvis so you're in that good position. Bridge if you need to modify. Ready? Here we go. Take it out. Zip it up and in. Take it out and in. There we go. Out. Take it out. Yes. Think about closing the core. Everything is pulling in, right? Take it out. Squeeze and up. Here we go. All right, team. So hold it here. Cross body. Opposite elbow or opposite hand to opposite leg. Take it here. You're pushing in. Touch that toe. Bring it in. Or you can be here. Whatever is better. Push against the hand, hand. Push into the leg, leg. Push into the hand against each other. Switch it here. Right here. Out and in. Or out and in. Yes, you can. If you're in that bridge, just push. Take it here and push. Right here. I know it. Two good hands are crossing each other. Lift and push. Extend it out wide. Cross them. Lift and push. Everything pulls in and up, not pushing out. Opposite hands, opposite legs. Push against each other. Breathe. Last one, right here. Hands to the side. Let those knees drop in. Up and lift. Let those knees drop in. Up and lift. If you're modifying, just get the stretch. Then roll the knees through the center. Up. So close here. And up. Last one. Drop it down and up. Relax. Back up onto your feet. Nice work, team. Water if you need it. We're gonna come back with our heavy weights. How about one heavy weight? Because we're working with a goblet squat. We're gonna mix it up as we go. If you need to fix this microphone. If you need to. Of course, you can take one or two dumbbells or no dumbbells. Grab that weight in the center. Hold it up top. Just your goblet squat. Zip up that core. Here we go. Drop it down. Bring it up. I really want you to take it nice and slow. You should still be feeling that core. So what I want you to do is be thinking about that core. That just works so hard. As you come up. Zip it up. Right? Take it up. Two more weight in the heels. Watch me here. I'm going side lunge. Step it in. Regular squat. Take it back. Step it out. And in. Squat. Yes. Out and squat. There we go. Take it out and breathe. One more each way. That's too much. Just keep with the squat. Take it here. Down in your squat. Right here. Hold it. You can drop those hips. We're gonna take it up, up and down. If that weight's too much, put it down. You're here to here. Here to here. You've got four. Three, two. Good, Take it out nice and wide. Side lunge. Switch your hands. Side, side switch. Or take it here. Down, stationary, not stepping into it. Hold it here. 2, 1. Other side. Switch it. 3, 2, 1. Take it out. Switch it. 3, 2,. One. Take it out. Quick ones. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. And relax. Rest your back. Pedal your feet. Ah. Walk it in, stretch it out. Right here. Kicks cardio mobility. Shake it out. Yes. You did it. I know it's a lot in that lower body. Let's get it done. Out and up. Yes. Burn. One more big stretch. Four, three, two, one. All right. Water if you need it. Grab maybe some lighter dumbbells. I know. I'm going a little bit later. This one's gonna get tricky. All right, we're going bicep curls. We'll keep it a little shorter because smaller muscles. But let's get it done. Starting with our regular, regular curl. Here we go. Up and down. Use this time to calm your breath. If you're like me and your heart rate is up, I want you to use this. You can put one foot back and breathe. And up. Core is engaged. I've got tens I may have to switch to lighter. We're gonna see. Take it up. Here we go. One more. Watch me. Take it out. Take it out. Squeeze it in. Drop it. Down, up, out, in. I'm going lighter. You can too. It's up to you. Whatever you need to do, you don't have to get super far. Out, up, out. In and down. I want you to squeeze in the biceps. Squeezing the shoulders. Shoulders. Squeeze in the back. Up. If that's too much, you can just get a little rotation. Take it here. Here. And down. Up. Two more. Last one. Hold them right here. Take it out. And in. I know. Out. And then last two and burn. Yes. Ways to the side. I had to switch those vibes. Wish I had some eights around. Tap it back. Cardio mobility. Tap, tap. We're gonna keep it moving, but if in that cardio mobility, you need more of a static stretch or you need more of a breather for your heart rate. Take it. It is your workout. You can just stretch it here or you can keep cardio mobility ability. Where we get that stretch, open it up, but we also get everything moving and keeping the heart pumping. Yes, you can breathe. 4, 3, 2, 1. Shake it out. All right, team, let's take it to our core. Let's take it down. Water if you need it. All right, so we're gonna start singles. Plank singles. If you are modifying, I want you to modify from here. Plank singles. Either lifting one knee at a time. Pregnancy. Or two knees. Knees at a time. If you're early, poster healing a doctor. Everybody else, we're going to take it all the way down. Starting here. Plank singles. Watch me. Inhale to expand all the way through. Exhale. Lift to knees. Lift the toes. Drop it down. Here we go. Big inhale to expand. Exhale. Lift with the core to the knees. Lift with the core to the to the toes. Slowly down, slowly down. Big inhale. What I want you to think about is you are using your core to do all of the work. You're lifting from your core. You're bringing those hips and ribs together. You're lifting all the way up. You're not pushing up from the elbows or the toes. You're bringing it all the way up again. If you're on all fours for modification, stay with that bear plank. Little lift. Last one. Right here. Drop the hip back to center. Drop the hip back to center. If you're here, cross over. Back to center. Cross over without twisting the torso. Modification is here, cross and cross. Or here. Take it down. Lift. You can pick up your pace. Breathe. Good. Pedal those knees. Just like this. Breathe. Keep it going. Then bring them in. Lift the hips and back. Lift the hips and back. In and up. In and back. Modification is keeping one knee down. And breathe. Four more. Four. And three, two, one. Stretch it back. Right here. Right. I know. Catch your breath. All right, team, heavy weights again. Let's get a little hinge motion. Let's jump right back up. So you've got your heavies. We're working that lower body. We're going to start with just our regular deadlift. So watch me here. We've got that hinge. We're going to take it up, then we're going to take it to a kickstand and a one leg. We'll get both sides. We're going to get some little breaks in between. So start together. Roll those shoulders back. Core, engage. Hinge it. Here we go. Deadlift. Up and slow. Slow and controlled. If the weight is too much or if any point your back needs a break, I want you to drop the weights. Take it here, take it here. Just get the motion. You're still going to get that movement. You'll still get that strength. You'll still get that mobility. We got two. One more up. Let's stagger it here. So turn to the side. Kickstand. Deadly lift all the way up. Kickstand. So it's exactly like it sounds. You got train track, feet toe up in the back, front leg doing more of the work. You can keep it here or take it down and up. Up to you wherever you need to be. For where you are today, take it here. And breathe. Let's take it down and hold. So you can either be here, little lifts up and down, or all the way up and down. Take it up and down. Core is engaged. 4, 3, 2, 1. I want you to stretch it out. Stretch it right here. Before we get that other side, we're going to give our backs a break. We're gonna work our shoulders. So one heavy dumbbell right here. Press up and down. If you only have two. If you have two lighter ones, take it here. That works too. You can use two dumbbells. Yes. Up. Breathe. Let's take it to triceps. We're going up. Tries and down. We got up. Tries and down. Core is engaged. Yes. Up. Four more like this. Four shoulders and triceps. You feel like you're arching that back. Put one foot back. Last two. One more. Just your triceps. Up and down. Right here. Elbows in and up. Take it slow. If you need to drop to a little lighter, you can. You might need to. Elbows in. Take it up. I want you to hold it down halfway. Elbows out and in. That weight is right behind your head. You should feel that burn. You can rest it right here if you need to, but really try to open up for shoulder mobility. Try to keep it here if you can. Two. All the way up. We got eight. Yes. Seven. Tricep burn. Nothing better than a tricep burn. Four, three, two, one. Shake it out. Right, let's get that other side. We're gonna start with that hinge again just to warm it up. Then we'll go kickstand. Then we go one legged. Then we pop it in, pop it out. Pop. Let's get it done because then everything else is on the mat. Team. We are so close. I know those arms are burning. Right, hinge it. Shoulders back, core zipped. Here we go. Bring it up. Yes. Take it here. And up. Zip up that core. Good. Two more. This is just your warm up to get back into that hinge motion. Right. Kickstand right here. Get set up. Take it down, take it up. That front leg is doing more of the work. It's a bend in both knees. It's not a straight hinge. We don't want to get in the back. We want slight bend. If you want one leg right here. Four. And yes. Breathe. Yes. Last one. Good. Take it down right here. Find your balance. Grab those weights if you can. You can go here and tap or here and up, whatever you got. Take it in, take it up. Four more. It is a little more of a bend because you're staying hinged. 3. Getting glutes on both sides. One more. Yes, team. Stretch it back. Right here. Yes. Shake it out. Weights out of the way. Probably done with those heavy ones. Let's tap it right here. Side lunge. Reach it up. I know we already got a lot of side lunges, but think more for that hip. Stretch and breathe. Hinge it forward. Hinge and up. Stretch. If you want to shuffle it out because we're going to the mat. Last five minutes. Yes. You can stay with me. We are so close. You showed up today. I know you can finish it with me. Two and one. Drop it down. All right. Weights down by your side. I think our lower body is toast, right? Feeling that. And we got those shoulders and tries. We're gonna get a little chest after we get a little core. Roll over onto your side. Side plank right here. Stack them or cross them. Knee below. Zip up that core. Lift it up and hold. So you're holding here. Everything is zipped. If you want to be all the way up here. I know those arms are tired, so if you need to have this hand here, just don't lean into it. Everything is zipped good. We're gonna drop it down and drop it up. Here we go. Take it down and lift. Take it down. Remember, you can have that knee, too. Take it down and up. Two more. Yes. Breathe. Last one. Good. Twist it. Reach it up. Slow and controlled. Knee can be here or cross it here. Two more right here. Two and one. Relax. Swing those legs around to that other side. Get a little stretch through that shoulder. Bring it up right here. Three, two, one. Take it up. Find your balance. This one's just a hold. Pull everything in. So core is in. We're holding it here. Yes. Zip it up. Find that good balance. Get ready. Drop it down and up. All we need is six. Here we go. Slow. All the way up. I'm intentionally going slow because I want to use that core. Not pushing through the shoulders of the hands, but core. Yes. Last two. Knee is fine, too. One more. Take it up right here. Twist. Open. Really try to turn into it if you can. If twisting is not right for you, I just want you to reach down and up. Last two. Last one. Burn. Yes. Relax. Bring it up. Stretch it here. So close, team. Let's take it here. Grab those weights down on your back. If you are a glutton for punishment and you want to add that bridge, you can. I know those glutes are tired, but let's take it right here. We're gonna press it Up. We're gonna press it down. Here we go. Press. Burning. Yes, you can. Ah. Breathe. Up and in. Down and out. Sh. Let's turn them at the top so you're turning your palms together. Finish it out strong. All the way through. You can always alternate one at a time. I know we're at the end of the workout, but stay with me. Good. Take them straight down. Down and up. Elbows stay in. Squeeze. We got four. Breathe. Three, two, one. Hold them here. Turn them in and out. So little elbows coming right by your side. They're barely lifted off the ground. Keep those hips up. Yes. 3, 2, 1. Relax. Weights by your side. A little cardio mobility. Stretch out. Stretch all of it out. Take it back to child's pose if you want to. You can stay right here. This is your very last thing. Otherwise, if you want cardio core mobility. Watch me here. We're gonna go down, dog. Back to center. Pop it up, frog. Pop it back. Join me down, dog. Center plank, frog. Pop it back. So we got upper, lower, core mobility, cardio. We're taking it slow. I know. It looks like a bonus move, right? Take it down. You can cross it here if you want. And back. Take it down if you want. A little twist. Toes out. Two more down, dog. Twist, frogger. And back. Last one. And back. Real child's pose. Yes. You did it. How was that, team? I know. Did this workout live up to its name? Burnout? I think so. Stretch it back, huh? Breathe. Shoulders side to side. And if you want, reach one arm under. Try to open up those hips. Everything worked hard. Other side. Oh, man, you guys, I am feeling that. Bring it up on all fours. Roll through. Cat to cow. Of course. Please let me know how you're feeling. Maybe after we finish this stretch. And you're not mad at me, right? Let me know how you felt about this workout in the comments. I love hearing from you. Roll back onto your feet, come up halfway, and just pedal those feet. You can have your hands on the chair or wall, whatever you need. And please don't forget to like this video and use this and subscribe. When you subscribe, that helps me keep making these workouts for you. Slowly roll it up. So please hit that subscribe button. Turn on the notification so you always know when new workouts are released. And make sure check all the links in the description. You can find out how to get on my email list. You can get my free monthly and weekly workout calendars. You can find out about our monthly challenges, live workouts often on Saturdays, and of course if you are looking for that more personal guidance and support on your journey. If you're looking for nutrition support, if you are looking for questions that you have specifically for me, join us over in the Bodyfit Athletic Club. That is where myself and Vivian, our Body Fit dietitian, can help you. You have access to us. We do live events, we do Q&As, we cover hot topics and you get the Method Nutrition Guide, which is not a diet. Nothing restrictive. It is all about finding ways to make your nutrition work for you. Roll those shoulders back. Let me know in the comments if you have questions. And again, how you are feeling after this. Let's put those fingertips down. Let your head drop. Ha. I know these sets, these longer muscle endurance sets, often we call them fatigue sets. We didn't go quite there, but they're challenging in a completely different way. And as you know, I'm always trying to give you ways to challenge your body in new ways in different ways with enough repetition so we can get that progressive overload to get stronger, to feel better and also keep your brain and your body guessing. So we can always keep it interesting around here. So let me know what you thought. Thanks for being here. Please come back for more. Hit that subscribe button. Join us in the Body Fit Athletic Club. Roll those shoulders. One big deep breath in and out. You did it. That was your dumbbell burnout workout. Great job everybody.