38 Minute Dumbbell Lower Body & Core Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell lower body and core workout. This is day five of your no repeat challenge. This is also a great standalone workout that you could do at any time. And I will give you lots of different options to work to your fitness level. All you need for this workout is your dumbbells and a mat. Are you ready? Let's do it. Okay, so we're going to start with just a nice quick little warm up. Let's roll through those shoulders. Even though we're not going to do much, we will be engaging that core and we want to get everything nice and warm. Big deep breath in and out. In and let's go. Nice flat back down and round it up. So everything we're gonna do today should also get your heart rate up for cardio. As you know that lower body work tends to do that. Let's take it here. Roll those shoulders here to here. Bre. So we will make sure that we are getting that in. Walk them in and round it up. Let's do a little side lunge. So you will be getting cardio, but we're going to focus on lower body and core. So what we'll do, we'll start standing, we'll work our way down to the mat, but we will do some lower body and then some core and then we'll put them together. So if anything feels like too much, let's step it back. I will of course always give you options. So you modify if you need to. There are a lot of different reasons we would modify if you can drop it down to a lunge. So as I always say, you be where you are today. Don't worry about anybody else. And then let's just roll through those hips a little half squat. If you showed up today, you are successful. That's all that matters. You know, my rule is working out. Stay safe, keep moving. If the balance feels like too much because a lot of that core is going to engage balance, then you just modify. You can always just do one of the exercises when we get to those compound movements. Don't worry, I'll talk you through it. Okay, then big stretch. Toy soldier kick to stretch up through those hamstrings because we're gonna use them. Breathe. Yes. Good. All right, so grab those dumbbells. So everything that we're doing with dumbbells, you can do without the dumbbells. So if you don't have dumbbells, you just do body weight. But if you can, let's grab Those dumbbells. I've got my tens and my eights. I might be switching back and forth. We'll see. And we're going to start with just a little side lunge, and then we're going to add on to it. So watch me here. I'm going to step to my right. Your left. Drive those hips back, push out of it. Here we go. So step and back. Step and back. Looks like this. From the side, you're gonna drive the hips back. We're gonna lead. Toes stay forward. Toes are in alignment. Drive that hip towards the back. Push out of the heel. And breathe. We'll go two more just like this. One more. Let's add a little side leg. So watch me. The side that we step out in, we're gonna lift, step out and lift. If that feels like too much balance, you can do just the side lunge or just the lift. So you're getting a little extra hip rest. That dumbbell right there. You'll get also some obliques. And breathe and step and lift. Ah. Let's go two more lift one more. And then just the lifts. Here we go. Four, eight. Tap down. Seven. Cores in tight, softening your stationary leg. Four more. Four. Flex that foot. Three, two, one. Relax. Okay, drop one of your dumbbells out of the way if you got it. We're gonna go side knee. So same side that you were stepping towards, I'm gonna bring the knee in, and I'm just gonna do a little half squat to make sure I get a little momentum to power up into it. Try to think about getting elbow to knee. That feels like too much. You just do what's best for you and get a little power. So watch me. Half squat, side knee, half squat. You can go slow, you can go a little quicker if you want, but I want you to still get good form. If you want a little more arms, you can take it a little higher. If you want a little more legs get low. Up to you. Here we go. Let's go. Eight. Side knee. Seven, six. Breathe. Five, four. Really turn it out to get that oblique. Three, four, two. One more. Just your side knee. Let's go. Eight, seven, six, five, four, three, two, one. Drop the dumbbell. If you need to shake it out, you can especially roll up that hip. We're gonna put those together so as you can tell, if you've got that dumbbell, you should be feeling that heart rate, even if you don't. Here's what we're gonna do. I'll show you body weight first, then we'll add the dumbbell. You can tap it out or jog it out. We're gonna hold one dumbbell. We're gonna go side lunge, side lift, squat, side knee. Start it over. Side lunge, lift, Squat, side knee. I know that's a lot to think about. So if you want to just do one or just do the other, it doesn't matter. But we're gonna get a lot of lower body, a lot of core, a lot of heart rate. Here we go. So here, little lift, little squat. Side knee. Step it out. Side lunge. Little lift. Squat, side knee. Lean into it. Flex that foot. Lift it. Squat it low. Side knee, side lunge. Lift. Squat, side knee. We got four more. Four. And breathe. Squat, side knee. Three. Squat, side knee. Last two, last one. And lift. Here we go. Let's pulse. Eight, seven. Side lunge. Six, Five, four, three, two. Pulse the lift right here. Pulse. You can even bring that dumbbell down if you want. 4, 3, 2. Pulse your squat. You got it. Pulse. Get low. Drop those hips as low as you can. Four, three, two. Let's pulse that side knee. Pulse, pulse. Four, three, two. Shake it out. All right, team, shake those out. We'll just step and tap. I know. We feel it everywhere, right? A lot of heart rate, a lot of legs, specifically on that one side. And the obliques. Grab a sip of water if you want it. We're gonna do all that on the other side. Trust me, it'll go quicker on this side. Because you already know what to do, right? All right, team, so here we go. We're gonna lean into that side lunge. We'll start with the lunge. We'll add that side knee, two dumbbells. We'll do a little half squat, side knee. And then we'll put it all together. It's gonna go faster. You know what to do. Bend those knees. Grab those dumbbells. Starting side lunge. I'm stepping my left. You're right. Here we go. Sit deep. Drive the hips back. Push out. Sit deep. And look. Keep those toes forward. Keep. If that doesn't feel super comfortable for you to step out super wide, that's okay. You can go small. Just drive the hips back. That's what I want you to think about more than anything. So you're here. Push that butt back. Last three. Like this. Good. And two. One more. Let's add our side leg right here. So step out. Step in. Little lift. Balance. Right. Step out. In. Side lunge. Step it in. Side lift. Deep into that side lunge. Hip back. Steady. Flex and lift. Down and up and up. Really drop the hips low if you you can. We're keeping it nice and steady. One more. Good. Just the side leg right for eight. And down. Seven. Steady. Slight bend in that knee. Six. And five, four, three, two, one. Drop one of your dumbbells out of the way where you're not going to step on it. I'm sweaty. I don't know about you guys. Take it here. Abs in tight. Little half squat. Side knee, same side. Here we go. Down and up. You decide how low you want to get in that little squat. If you need a little breather for your legs, you can do it just to get a little power. If you want to keep everything working, keep that heart rate up, really get low. Really get high again. If you want more arms, you can go up a little higher, but it's a lower body core. Hopefully your heart rate is feeling it. And breathe. Four more. Four. Turn that knee and hip out. Three, two. Remember, we're gonna hold it just your side knee. Here we go. 8. 7. Pull it in. 6. Breathe. 5, 4, 3, 2, 1. Relax. How we doing, guys? All right. How's that heart rate? I told you we were gonna get that cardio. Let's put it all together. So one dumbbell or no dumbbells. It's totally up to you. You can start body weight. Remember, we're gonna sit deep. Side lunge, Step it in. Little lift. Sit deep, squat, side knee, then side lunge, little lift, squat, side knee. With or without your dumbbell, all we need is eight all the way through. Then some little pulses. You can do it. Ready? Here we go. Side lunge. Step it in. Little lift. Deep squat. Turn it out. Deep side lunge. Step it in. Side lift. Deep squat. Knee out. Lean and push. Flex and lift. Squat deep in the side lunge. Push, flex and lift. Deep squat, side knee. You got four more all the way through each of those. Sit low if you can. Three more down. Push. Side lift, deep squat. Turn the knee out. Last two, three. Nice and steady. Good. One more. Then we get those pulses. Yeah. Deep squat pulse in that side lunge. Here we go. Pulse. Breathe into it. Into the hip. 4, 3, 2. Pulse that leg up. You can even rest that dumbbell if you want. A little more. Hip. Four, three, two. Pulse that squat. Get low. Drop those hips as low as you can. Four, three, two. Side knee, right here. False kudos to you. You can keep it off the ground. Four, three, two. That's hard. Nice work, team. Shake it out. Shake out those hips right so Lots of hips and obliques on that first circuit. Don't worry, we're gonna get the rest as we go. Go ahead and grab a quick sip, towel if you need it. Shake out those legs and arms. Right? And let's go back to two dumbbells. So again, dumbbells if you got them, if you don't, no big deal. You can do all of this with just your body weight, right? Okay, so two dumbbells. We're gonna go regular lunge. And then we're going to add a curtsy. So I'm going to stagger here. I'm going to show you from the front. First, we're going to step it back. Regular lunge. Hips are square. Drop that back knee. We're here. Halfway through. We're going to do regular to curtsy back to center, but start with regular. So we're here. One foot forward, one foot back. Up on that back toe, shoulders back. Try to get as low as you can. If you need to modify and not go deep, that's fine with me. Me. Ready? Here we go. Drop it down and up. Nice and steady. Just feel this form. And breathe. And down. Good. Let's get four. And breathe. Three, two, one more. Watch me here. I'm gonna go regular lunge, curtsy, lunge, tap. Regular curtsy tap. So stay low. Regular Cross it over, tap it up. Looks like this. Regular curtsy tap. If that feels like too much, you just keep that regular lunge. Just like this. You can just do regular lunge and tap. Nice and slow. Regular lunge. And tap it if you can. Regular lunge, curtsy tap. Regular curtsy tap. Regular tap. Yes. Burn. Can we get two more? Regular curtsy tap. Last one. Good. Relax. One dumbbell down, just like we've done before. Keep that same foot forward, Dumbbell up, knee standing, crunch. Not a lunge. But we're gonna keep that leg working. I know it's burning, but think about crunching in that upper. And breathe. And breathe. Yes. Therehere we go. 4, 3, 4, 2, 1. Relax. So as I was getting tired, I was noticing myself just wanting to pull the dumbbell. Think about that core. All right, guys, you probably guessed it's coming. Stay with that one dumbbell or no dumbbell. We're gonna put them together. So here we go. So we're in the center. Same leg forward, same leg back. Regular curtsy tap. Knee, regular curtsy tap, standing crunch and regular curtsy. If that feels like too much, just do that. Regular front knee, regular side crunch or front crunch. Yes. But if you can Regular curtsy tap, standing crunch. Regular curtsy tap, crunch. Two more. Last one. Yes. Good. Relax. Ah, so hot in here today. You guys shake that out. I know you felt a lot of hip and glute on that one, too. Lots of quads all the way through. We'll get up that on the other side. Side. Trust me. I promise it's gonna be quick because you know what you're doing. We'll start with the regular lunge. We'll add the curtsy tap. We'll do some standing knee crunches, and then we'll put it all together. Two dumbbells. Other foot forward. Nice and steady. All the way back. Regular lunge, only eight. Drop it down, push it up. Here we go. And up. Core in. And breathe. Yes. Down. And up. Two more. Last one. Good, guys. Can we cross it over? So regular curtsy tap. Regular curtsy tap. Yes. Down, cross over, tap it in. Lots of balance, which is how we're incorporating that core. Lots of things working, which is how we get that heart rate up. Remember, if you want, you can just keep it just that regular. Tap it in. Down and tap. Down and tap. You do what works for. For you. Be where you are today. Regular curtsy jacket. You got it. Regular curtsy tap. Can you get low? Regular curtsy. Two more. Last one. One dumbbell goes down. Grab that other one. Other foot forward. Zip up in that core. Standing knee for eight. Here we go. Eight. Crunch it. Really think that you're pulling that core in. Breathe. Four more. Four, three, two, one. All right, guys, can we do it? I think we can. I know your heart's pumping. I know that you are tired. Let's go ahead and take it here. One dumbbell if you got it. One foot forward. Watch me here. First. Regular lunge, curtsy tap. Front knee crunch. Regular lunge, curtsy tap. Join me. Here we go. Regular curtsy tap. Get low. Down low. Down low. Tap it in. Crunch if you need to. Regular and crunch. Regular and crunch. Totally fine to be here. And crunch. But if you can. Regular curtsy, tap, crunch. Regular curtsy tap. Get low. Last two. One more. Yes. Relax, Dumbbells. Out of the way. Almost time. Don't do what I just did. That's not good for your back. All right, guys, one last little thing before we do everything else on the mat. Focus a little more on core. I know our legs are burning. Let's go ahead. Breathe. Breathe. First, last little cardio. Legs and core all together. It's a burner, but you can do it. We're going to Take those toes out in a plie. Watch me here. If you want, you can just do that deep sumo or plie and jump it up. That's fine. If you want to add a little more core, watch me here. Jump at bear plank, jump it out, jump it up, or any version of that. If you want to step it back, bear plank, knees right beneath here and step it up, jump it or step, step it. Just your legs or legs and core. Lots of cardio. Last push before we're all down on the mat. Here we go. So starting here, you can do a little frog jump, either just here, toes or up or all the way. Jump it back, jump it in, jump it up. You be where you are today. Get low in those legs, high for the cardio, zip up in that core in that plank. Remember, any option will do just down, reach up or little jump or walk it back, walk it in, walk it back, walk it in, or all the way up, down, bear plank, plie. Up, down, bear plank, plie. Two more. Last one. Nice work, team. Stretch out those legs. Breathe. Roll it up. So we got a little bit of extra at that point. All right, team, tap it up. Grab a sip of water. Yes. Go ahead, catch your breath. We're going to meet down on the mat. Got a few more things on the mat, a little bit of lower, but we'll mostly focus on that core. Let's finish strong. I'll meet you there. Okay, so we are down on the mat. We are going to start in a bear plank position. So bear plank is on all fours. So if you need to modify, especially if you are pregnant in your second or third trimester or nearly postpartum or you know that you have diastasis recti, I want you to follow the base level. The modifications that I give you or whatever reason you need to modify. There are many reasons that go beyond prenatal, postnatal, beginner, all of that. So you be where you are today, as I always say. Okay, so let's go ahead. We're coming into that bear plank so you can stay on the knees for your base level. Just inhale, exhale, and just lift one knee at a time or just do the inhale, exhale. Focus on pulling up on the core if you can. Big inhale, exhale, lift those knees. We're going to start with singles. Inhale, exhale. So focusing on the core, we're going to add that lower body in a minute. Inhale, exhale, breathe. Really take your time. As you exhale, I want you to think about lifting up in that core. And again. Remember, you can stay here. Let's do two more. Last one, if you can stay up. And we're just going to do a little side to side, little twist for our core. Getting those obliques. If you're staying on the knees, you can just kind of rotate the hips without a lot of twist. Let's go. 8, 7, 6, 5, 4, 3, 2, 1. Stretch it back. We're gonna stay here. So stay here. We're gonna take one leg up. We're just gonna lift, cross over, lift, and down. So a little bit of that donkey kick. That's sort of our old school glute work. Don't worry, we won't stay here very long, but we love those little isolated movements. Let's go. Four. Breathe. Three. Keep it controlled. Keep it concise. Two. One more. Good. Hold it at the top. I want you to just do little pulses up. Breathe. There we go. 4, 3, 2, 1. Other side. Nice and strong. Lift, cross over, lift and down. Flex up. Think about the hips staying square and shoulders into the mat and lifting up in that core the entire time. Let's go. Four, Cross and three. And yes, you could add dumbbells on this. We're gonna wait on that. Two, one. More little pulses at the top. Eight. Breathe. Four, three, two, and one. Stretch it back. So now we're just going to alternate two options. Again, that base level, if you need to stay there, is you're just going to inhale, exhale, lift and lift. You're alternating if you can. Let's get the core going with it. Lift up into that bear plank. It's hard to do lift and down squeeze, but you're strong. You can do it strong. Core. Stay on the knees if you need to. You can just be here pulling up in the core or lifting up and alternating. 8, 7, 6. Breathe. 5, 4, 3, 2, 1. And relax. Good. Stretch it back to the side. Breathe. Let's come all the way down onto the side of the mat with one of our dumbbells. Doesn't matter where. Breathe. So, Dumbbell here to start. Let's just get very basic core. Let's get that side plank. So you can be on your knees one or two or all the way up. Zip up in that core. Everything's in tight and breathe. Let's go. Eight, seven. Really focus that lower oblique all through the core. Four, three, two, and one. Lower it down. I want you to bring that knee in. Take that dumbbell, rest it on the top. We're gonna flex, lift and lower. Up and Down. Maybe if you're used to doing that heavy leg work, this might feel odd to you, but trust me, it's important. If it feels like too much, you can always do it without the weight. Flex. Eight, seven. Hips and glutes, outer thighs. Four, three, two, one. Relax it down. Bring that leg back. Put that leg here. Yes. These are little Pilates movements. We'll do less on the inside. Again. If it feels like too much, you can always drop it down. Good. And breathe last. 4, 4, 3, 2. Good. We tend to cramp in those muscles a little bit more. So we just did a few reps less, but not really very many more. Okay, so I'm going to show you the base level first. Without the dumbbell. We're gonna lift up on that knee lift up on the leg. Down and down. Or with the dumbbell lift, Lift down and down. If you want, you can be all the way up. Lift, lift. That's hard to do. I know it feels like a lot. Join me when you're ready. Any of those options will do. Probably staying on the knee. But with the dumbbell, will that be best for most of us? Up, up, down and down. Lift, lift. Think about that core or matt the dumbbell. Up, up, down and down. Good. Or if you want, all the way up, lift. I know that's hard, and that puts a lot of pressure on that lower leg. That's why me is sometimes better. Up. Breathe. Let's go. Four more. Four, lift. Three, two, one, more. And relax. Good. So outer inner thighs. Right? Get a little stretch through that. Swing it over to that other side. We'll start with just that side plank. So elbow beneath the shoulder on the knees or one or all. All the way up right here. Pull everything in. Breathe. Let's hold for 8. 7. Really lifting if you can. 6, 5, 4, 3, 2. And relax it down. Good. Bring that knee under. You can be on the elbow. Flex that foot with or without the dumbbell. Let's lift in the up and down. So you should feel. Yes, we're getting a lot of that hip area, but we're also getting obliques. So we really are getting lower body and Core. Breathe. Eight more singles. 8, 7, 6, and 5, 4, 3, 2, 1. Relax it down. Good. Bring that leg back. Bring that lower leg in with or without the dumbbell lift inner thighs. So I'm kind of opening up my shoulders and my hips. You don't have to feel like you have to be all the way down with or without the dumbbell lift. And lower. And breathe. One more Right here. Four, three, two, one. Good. Breathe for a second. We're gonna go into that side plank. So remember your options. On your knee, no weight. So modification here. Somewhere in the middle is with the dumbbell. It's hard no matter how you do it or all the way up. Join me. Here we go. Up. That's a lot. And again. What I feel the most is that downward pressure. So don't try that one unless it feels good to you. Up. You're still getting the work. Trust me. Obliques, outer thighs. It's working. Yes. Four more right here. Four. And three, two, one. More. Yes. Relax. Good. Shake those out. Get a little stretch here. Let's take it all the way down onto our backs with those dumbbells. Looks like I lost my light ones. We'll have to go to the heavy. All right, very carefully. All the way down on your back. If this is comfortable for you, we're going to take those dumbbells. We're going to rest them here. If that feels okay. Up into a bridge. So inhale, exhale. Deep core in. Slowly up. Slowly down. We're starting nice and slow. We're in the tail end of this one. And breathe. And up. Let's go two more just like this. Breathe and lift. And then I want you to hold it here. Let's take it halfway down. Squeeze it up. So even though we're moving a little quicker, I want you to really think about the core. And breathe. Down and up. Last two, and then hold this one at the top. Let's take those knees out and in. You decide how far you want to go. You can get outer thighs, inner thighs. Really visualize that you're pushing out against those weights, pulling in against those weights, keeping the hips lifted for glutes and hamstrings. Four more. Four, three, two, one. Relax. Good. Give yourself a little bit of a break. Get that stretch there. Roll over to your side. Little break. And we're. One more thing on our back. We are so close to being done. All right, so take it here. So your base level, your modification is we're just gonna do a little tap, knee, knees. So it's a little modified dead bug. Back and up. Keep it super simple. Think about engaging the core. If you can take it to that regular dead bug. Either little taps or all the way out. Lift those shoulders out. Pull everything in. Breathe. So no dumbbells. Just keep it going. Again. Just little taps just like this. Or regular dead bug taps again. Think about the deep core engagement. Or if you can, out. Let's go. 8, 7, 6, 5. Yes. 4, 3, 2, 1. Relax. One last thing, you guys. Good. Breathe. Dumbbells. Out of the way. Lower body and core all together. Watch me here. If you need to modify, I just want you to be on all fours and just tap one back at a time. You're still gonna get that core. If you want to take it up, up a notch from that, you can just go out, out to the knees, out, out to the knees. Everybody else, if you can, let's take it out. Let's go. Jump it out, jump it out. So outer thighs, inner thighs, squeeze it in. Breathe. So we're getting a little extra cardio as we finish out with that core. Zip everything up. Push out in those legs again. You can just tap it back, tap it back. No shame in being here. Just keep that core engaged. We're still getting the legs or out. And in. High plank jack, outer and inner thighs. Three. Breathe for four. Three, two, one. You did it. Stretch it back. Sit back into that child's pose. Nice work, team. Breathe. A lot of legs, a lot of cardio, a lot of heart rate. Right? And breathe. A lot of core. So if it is comfortable for you, try to get into that pigeon pose. It's going to look like this, where you really stretch that hip. If that feels like too much, just stay on the knee and lean back into it this way. But if you can take it here, you can stay up or you can drop it down. It's up to you. Breathe into that. And then let's take it to the other side again. You can just stay here or turn it in. If that doesn't bother your knee, lean into it here. Good work, guys. Come into a seated position. One leg out. Flex that foot. Fold it over. Just a few deep breaths into that. It doesn't matter how far you get, if it's here. If it's here, just on the exhale, sink a little deeper. Make sure you check out all of the other videos on my channel. I have a playlist for lower body that I will link. I have a playlist for core, playlist for dumbbells. Check it out. I got a lot of other types of equipment and other types of workouts or all different links, different types folded over, other side. And of course, check out the links in the description just below here. You will find information on my ebooks and programs, which are just curated schedules to go along with the YouTube videos. Let's take your knees out. That just give you some options. If you're looking for a little more of a routine, a little more of a schedule. You can check those out again. Those vary based on equipment or what your goals are, as well as make sure to check out the information on my nutrition guide. One more from here, let's lean back, cross one leg over if that is comfortable for you, and then inch that foot in, press that knee down. We got a lot of hips and glutes today, right? And other side takes. Take it here. Press that knee down and lean into it here. Roll those shoulders one big stretch over to get through that core and other side. Thank you so much for, for showing up today. Hands on your knees. I just want you to round forward and back, stretching out that spine. One more. One big deep breath in and out. You did it. That was your dumbbell. Lower body and core workouts. Great job, everybody. Ram.