40 Minute Dumbbell Strength & Power | February Fire Day #19

Foreign. Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell strength and power workout. This is day 19 of your February fire challenge. We're gonna get strength followed by power, and we're gonna put it all together for a full body workout. We'll get your heart rate up for cardio, and we're gonna do it all using a set of dumbbells. If you have options, keep them close by. And of course, in this workout, like all workouts, I to be where you are today and to work to your level, all you need are your weights and a mat and some space to move. Are you ready? Let's do it. Let's start just getting warmed up. We're going to move our feet. Either a march or a jog. Shake everything out. Let go of that tension from the day or the week. And let's roll those shoulders. I want you to start small, and then you can take them a little bit bigger. Big circles to the front and the back, and then reverse your direction. We are going to keep the warm up short so we can keep the workout short. Ish. Right. And we are going to keep it to just mobility and movement prep. So if you need a longer warm up, sometimes we do. Please make sure that you get it on your own. You can check the links in the description right below this and you can find my extended warm up and extended cool down. We are going to cover everything that we need to prep, but sometimes we need a little more open up in that side lunge. Try to sit deep in that hip and take those arms across right through here. One more each side and then let's take it right here, side to side. Really get deep into those hips. 4, 3, 2, 1. Hinge it here and up. Hinge and up. So little arm swings and then take it to that squat. We're gonna squat it down. Roll the hip through. Squat it down. Roll the hip through. If you need to take it a little higher or keep that knee roll a little bit lower, that's okay, too. Try to get all the way through. Three, two, Last one. Good. We're gonna reach it down, reach it up. You can keep it right here or walk it out to that high plank. Hold it here and then walk it back. We'll do that two more times at your own pace. Right through here and then walk it back and bring it up. And one more. Hold it here. Press it up into that down dog. If that's good for you. Stretch that back. Press those heels down, back to that front Plank. So getting through that spine, really lengthen up to the ceiling and down to the ground. One more right here. And walk those hands back. Bring it up. We're going to tap and reach it back. So right through here, open up that hip. Drive those hands to the ceiling. Really reach. And tap. Open it up. Two more. Hold it here. You can hold it right here. If you can take that hand down. Walk that foot away just a bit. Reach it up. Drop that back knee. Yes. Feel that good stretch. And then if twisting is good for you, reach under and up. Under and up. And then step it up through. Same thing. Other side. Take it here if you can. Take it down. Walk that foot away. Reach under and up. Reach under and up. I know we did it backwards this time. And then drop that knee right here. 3, 2, 1. Step it in right here. Round it up. Tap and reach across. All right, so here we go. We got strength and power. Using our dumbbells, reach it over your head. So we are going to take 30 seconds of a strength move, and then we'll take it into 30 seconds of a power version of that move. You can always just keep the strength. If that is better for you, you can try the power. If power is not your thing or where you are today, you with the strength, back to basics. Then we will do another. So we'll start with the lower, then we'll go to an upper. Same thing, 30 seconds, followed by 30 seconds of power. And then we will put them together. But when we put them together, we'll do the same thing. 30 seconds of the strength version of the compound, 30 seconds of the power. It sounds like a lot, but I promise you, I'm gonna talk you through it. All right, so we're starting with just our alternating side lunge. Some things, when we put them together, we'll go one side and then the other. Some things will keep alternating. So go ahead and grab your heavier dumbbells. I'm gonna go a little lighter because I found a few workouts today, but you can go heavier, especially in the strength version. Watch me. We're gonna take it side lunge. We're gonna step it through. We got 30 seconds alternating. When we get to power, if you can, we're gonna add a little shuffle, just like we do when we do a cardio version. If that feels too weird holding the weights, drop the weights or keep the weights by your side. Shoulders back, core zipped. 3, 2, 1. Side lunge. 30 seconds. Drive up through that heel. Take it here. Right. And up. Yes. Breathe. And up. You're here to here. So it's only 30 seconds of strength. I want you to really focus on that form. Drive that hip back, shift your weight to the side, and breathe. Right? That power is also going to drive that heart rate up. So get ready to push that heart rate in 3, 2, 1. If you can. It's a power shuffle. Power shuffle. If that feels too strange with the weights again, you can keep just the strength, or you can drop the weights. Take it here, take it here. The power is enough. Push off. Right? Push off. 10 seconds. Take it through. Yes, you can, huh? We got three, two, and one. Shake it out. Catch your breath. All right, team, so we're going down to one weight. You breathe for just a second. Now we got all on one side, so we've got our chop for 30 seconds. You can keep it close by your hip, or you can extend it out just like this. When we add the power, we're gonna go chop and knee. All right, let's get it done. 30 seconds strength. Start with that core twist. 3, 2, 1. So chop and chop. You can keep it heavy, close to your body. Hip to shoulder. Little pivot. Pivot, or pick up those feet. Or if you're feeling those arms, out and out. Here to here. This is already a power move, but what I want you to think about is that rotation in the core right here. Low to high. Pulling everything in right here. Arms and abs. Take it power. Add that knee. Watch me. Hip, shoulder, knee. Hip, shoulder, knee. Or taking it bigger. Chop, chop, Power knee. Chop, chop. Yes. Breathe. And up. So a little extra on the arms on this one, because we got a lot of lower body in this workout. Breathe. Hip, shoulder. Last one. Good. Catch your breath. Give your hands a break from the weight. So a lot of these rest intervals are for that heart rate to come down. So you can to really give it a URL in the next one, but also to give your hands a break from holding the weight and a break from that power. So same thing. Other side. We'll have 30 seconds with our chop. You can keep it close, you can extend it out, but across your body. And then we add power. Knee. Grab that weight. Start with the chop in three, two, one. Here we go. Hip to shoulder. Little turn. Twist and twist. Or arms out and up. Yes, and up. So going across your body. So again, this is the strength version is already a power move, but I don't want you to be using your back. Use that core and use the legs and the upper to get it across. Let's add that power. Knee in three, in two, in one. 30 seconds, power up. Breathe. Up, up. Twist. Power here. Yes. Arms, abs, power. Remember, you got that breather coming before we put them together. Keeping the heart rate up. 5, 4, 3, 2, and 1. Catch your breath. All right, team. So one dumbbell. Watch me here. You breathe for a second. Water if you need it. We're going all on one side. 30 seconds, strength. 30. 30 seconds power. You're gonna go down, over by the knee. Power it up. That's your strength. Or here to here. Then when we have that power, bring that knee up. It is going to throw your balance and work your core. If that is too much, then you just keep it strength. All right, 30 seconds. 30 seconds on the right. Then we'll take it right into the left. Here we go. Side, power up. Or take it here if your arms are starting to get tired. I know this is the beginning of the workout. That's what we took it. Just one dumbbell. Just keep it hip to shoulder. You got this? Or out and up. We're gonna add that knee, so feel that core all the way through. Keep it going. Adding the knee in three, two, one. Here we go. Chop, side, lunge, knee, shop and knee. You can still keep it close to your body. Hip to shoulder. Or extend it out. There's that balance, right? Keep it going. You got it. Muscle endurance, right? Working through these longer sets. Power up the hip. So I know your arms are tired. I want you to think about power through here. Last one. Other side. Take it here. Hip to shoulder. Catch your breath on this strength round. You can do it. Let's get right into it. Other side. Take it down. Chop it up. Arms are tired. Bring it closer into your body. We got a lot of upper body coming our way, too, but starting strong. Breathe up. Three, two, knee. Here we go. Take it here. Side lunge, chopping, knee power. So here. Power. What I mean by this is this hip push off, right? Our arms are giving you that power, too, but it's right through here. Hip, glute, hamstring. I know the heart rate is coming, but stick with me for five more seconds. Three, two, and one. Catch your breath. Oh, give your hands a break. I know, Team. Catch your breath. Shake it out. That was a lot, right? All right, team, let's shake it out right here. We're gonna go right into our row. All right, so we got two heavy dumbbells. We're just here to here. If you need a break for your back. You bring it up. Go ahead and grab Those weights in 3, 2, 1. We're here. Up. Let's come up out of it. Let's get that hinge. Let's build it into it. We're gonna go both dumbbells. If you have a kettlebell or you want to alternate, you can alternate. Otherwise, let's just keep it and breathe. Yes. Take it here. All the way up. Down. Yes. Last one. All right, let's add some power right here. Here. 3, 2, 1, and up. Still good form. 3, 2, 1. All the way up. Yes, you can. 3, 2, 1,and up. 3, 2, 1. Let's get last one right here. 3, 2, 1,& up. Catch your breath. Weights to the side. Let's take it down. We're gonna get a little core engaged. Give our legs a little break. So a little stretch right here. Give our back a little break. All right, we got core. So we're here. We're gonna take our knee across a little stretch. Take our knee across, little stretch. We're gonna get a quick five second break for our wrist. And then we're gonna hop it. If you want that power. Otherwise, keep the stretch. Full plank in three, two, one. Here we go. Up and stretch. Core. Yes. If that's too much, just bring it up to here. Right. Maybe you don't have that flexibility today. If you're modifying Bird Dog here, you can go just one leg or you can go opposite arm. Opposite leg. Yes. And breathe. Good. Yes. Five seconds. Three, two, one. Stretch it back. Give your hands a little break. That's on purpose. We're just gonna hop it side to side. If that's too much, keep it Mountain climber in the center. Here we go. So we're hopping power. It's often called a giant mountain climber, but if that's too much for your flexibility, just bring the knees out to the side. And here if you can. Here, here. Or again, Bird Dog. Remember, you don't have to jump in. You can keep that. Back to basics. Let's get it done. 5, 4, 3, 2, 1. Bring it up right here. Catch your breath. Watch me. We're going one dumbbell. We're in a plank right here. So we've got a plank row. We hop it in. We got a staggered row. We hop it back. We go plank row. Hop it in staggered. Join me down here if you can. In 3, 2, 1. Plank row. Same side, opposite leg. Plank row, hop it back. Plank row. Other side. Hop that leg in. Plank row. If that is too much, stay on your knees. Row, Step it, row. Take it back to the knees. Row, step it yes, you can. I know. Good news. We're keeping it this way the whole time because it's a long one. I know. I promised you 30 and 30. Your second 30 is starting now, so keep it going. Up and up. Take your time. Row, hop. Yes. What do you got, team? 15 seconds. And up. Take it up. Breathe. Yes. And relax. I'm sweating. You guys shake it out. I know that was long because we really didn't have a strength version of that, but catch your breath. All right, team, so we're gonna take it to a good old favorite. Our deadlift into our swing, and then our curl into our clean. I'm gonna go a little heavier on my deadlift, as you might want to. We're gonna hinge it. Bring those weights in the center. Join me here. Shoulders back. Hinge. Here we go. So your first 30, your strength interval is this hinge, this deadlift. Stay with me. As you can imagine, we're going to take it to a swing after this. We're gonna rest our back for a few seconds like we did with our wrist, and then we're gonna set up for that swing. If you have never done a swing before, you can keep it. With this deadlift, you can take one dumbbell in the center, or you can take it, skier. Three, two, one. And relax. Relax for just a second. Keep it there. Or skier, swing like I'm gonna do. Or one dumbbell in the center like I'm gonna do. Whatever you got. We got 30 seconds. In three, two, one. Power it up. Here we go. Drive it up. Power here. If you are not comfortable with the power version of any move, keep it back to basic. Keep it strength. That is okay. You're still gonna be feeling it. Trust me. And breathe. 10 seconds. Zip the core. Push the feet under the floor. You are strong. You got this. 3, 2, 1. 1. Swing. And relax. Set those dumbbells down. All right, we got a little shorter rest period, but that's okay because we're just going bicep curls. I'm gonna keep it a little lighter. Let's do it. Here we go. Take it up, take it down. You need to alternate. If that's where you are with your heart rate, take it here. We got 30 seconds together. We're up and in, down and out. If you feel like you're arching that back, put one foot forward. Take it up. And here, take it up. Yes, you can. You got this. All right, you know what to do. It's a clean. Clean and down. Power and down. You're just adding a Little hinge and a little jump. Totally fine to just keep the curl. Take it up, drop it down and down. You're coming up off your feet just a bit to really power those weights up. Last one right here. Give yourself a break. Give your hands a little break. So probably you're gonna keep those lighter ones, but it is up to you if you want to try it. We're gonna go deadlift into a curl. That's our strength. Then we're taking it. Swing and clean, let it drop. Swing and clean. It's a little trickier because you got to hold the clean at the top, then let it drop into the swing. But you can do it, so try it heavy, medium. We got 30 seconds strength. 30 seconds power in three, in two, in one. Here we go. Deadlift. Bring it up. Curl up to you. If you'd rather take it. Hammer, curl. That's what you're gonna do when you get to the swing. And clean. So you're here. And if you'd rather not put them together and you want to just stick to just the clean or just the swing, that's okay. Breathe. Are we ready? Last one, right here. Swing and clean. Here we go. Swing and clean. Let it drop. Swing and clean. You're here. Power it up so you're hanging out at the top. Then you gotta let it drop. Skier, clean, power. Hook it. Yes, you can. Here. Keep the deadlift and curl if that's better for you. And breathe. Three, two. Last one. Yes. Right, team, set those out of the way. Grab a sip of water. Ha. You know what? We need a little cardio mobility, right, to take it out, because step behind, step behind. We've got so much holding of those weights for, like, two minutes straight, right? So let's get a little cardio mobility. It's up to you. If you want more of the mobility, open up those arms, tap behind. If you want more of the cardio, take it here. And breathe. And breathe. All right, team, we got it here, so we're gonna take it down to the mat for a little core break as well. But before we do that, we're gonna do one more upper and lower. From here, you got 5, 4, 3, 2, 1. All right, so you got heavy dumbbells. Team. So it's gonna be your transverse lunge. So side lunge. So it looks like a side lunge, but you're opening up on the diagonal. Then you're pushing out of it. Opening up. If you want to do one dumbbell or no weights, but join me here. Alternating in 3 2, 1. Transverse here and up. So you're opening up on the diagonal. Here's what it looks like. Sit back into that hip. Push out of it. Sit back into the hip, push out of it. If that feels too weird or too much on your hips, I want you to push from the side lunge just the regular and breathe. And up. You got 5, 4, 3, 2, 1. 1. Dumbbell drop down right here. I'm going here. Power through here. Power through. Join me. And up. Hold it in the center. Sit low. Push off of it. That's too weird. Take it here. You can go side lunge. Hold it here. Little hop step, right? I know. Yes, you can. It's a lot. And up. 3, 2, 1. Relax. Here we go, team. Ha. So we're breaking it down to a push press. So we're gonna stagger it here. We're gonna start with just your regular press up. Then we got a push press, either 2ft or staggered. We're adding a little push to get it up, but we're starting just regular hammer press. Three, two, one. Here we go. Up and down, holding it out in front of your body. If you need to stagger, you're here. Now, listen, I know the arms and shoulders are tired, especially from all those chops we did in the beginning. So if on this strength one, you want to take it here or even on the power, that works too. Breathe. And down. You got it. Get ready. We're gonna add some power in 3, 2, 1. Push. Press off the feet and down off the feet. I like to stagger it. It's almost a little jerk, but you can also. And here, what we're not doing is arching that back. So really dig that core in. Hips to ribs. Not sucking in or arching, but everything pulled in. Keep it going. And here. And here. We're up. Last one. And breathe. All right, team, so everything out of the way. Watch me. Here we are going 30 seconds only of power only or strength. You're gonna hold it here. You're gonna sit back deep into that transverse. Power it up. Push press. 30 seconds on the right. 30 seconds on the left. We're not breaking it down. We're gonna go right and left. So step it back. Sit deep. Three, two, one. Here we go. Sit back. Transverse power push. Transverse power push. Too much. Take it here. Power push. You can do that. I know my arms are tired. Breathe here. And up. Take it down and up. You got it. 5, 4. Strong power right at the top. 2, 1. Get ready. Other side core engaged. Here we go. Transverse power Push. Really use the legs to power it up. Remember how we talked about, in that chop, we want to sit, push out of the hip? That is what's bringing that upper body up so deep into it. Push. Power training means a lot of different things. And this is at the angle, transverse plane. 3, 2, 1. Yes. Breathe. Catch your breath. Who's tired? I know I am. All right, team, let's take it down to the mat. I know. Breathe. We're gonna give our push muscles a little break. Let's work that core. Bring it down here. Right knee with me. Take it up. We're gonna start with just that dead bug. Classic strength, classic power. If you need to modify, keep the feet on the ground. Take it here, or take it a version of a bridge right through here. Otherwise, wrap up that core. Here we go. 30 seconds. Dead bug. Generally safe for most people, although if you are pregnant, you may need to take it to the bridge or early post for healing a doctor, depending on what you think your strength level is. If you're in that range and breathe. When we add that power, we're going to add that runner's crunch or sprinters crunch. You can keep it right here or watch me for 30. Power it up. Slowly. Down. Power it up. I want you to think deep core. Everything pulls in. You got power. But all the way through. Here we go. Up. Slowly down. Pull it in and down. Yes, you can. I know we're tired, but we're gonna get through this together. So keep it going for three, two, one, stretch. All right, team, Breathe. Little stretch right here. I know. Let's get it done. Let's finish it out. All right, before we get into that last circuit up top, we're gonna do one more swing. No clean, nothing fancy. I'm gonna go one heavy weight in the center to swing it here. Just because it's our favorite power move, right? I don't know. I love a snatch, too, but you can have two dumbbells skier or one in the center, or keep that deadlift. Either way, let's get it done. Hike it. We got 30 seconds. Prep it. Three, two, one, power. Bring it up. Yes. Up. Zip up that core. Lock it out at the top. Core engage. Breathe. Yes. Oh, man. All the way through. 10 seconds to go. We got 4, 3, 10, 1. And relax. Pedal. Catch your breath. Three. Ah. All right, team. So weights out of the way, except for one. Here's what we got. We're going high pull, and we're going snatch. But before we do that, we're gonna take it with A lunge. So actually you can go two dumbbells. We're gonna lunge it for 30. We're gonna drive our knee up as the power. You can either just drive the knee up from the lunge or you can actually add a little jump to it. It's going to be up to you. Go ahead and grab those weights. Give yourself a second to get in place. This is our last big push up top, so let's get it done. 30 seconds. 3, 2, 1. Just your lunge back and up. Here we go. Down and up. Down and up. Yes. Breathe all the way through. I know you're tired, or at least I am. So pay attention to your shoulders, to your back. Are you rounding? Keep it up. You can lean forward a bit, but we want to make sure that we're open. We're not rounding that lower back. Five seconds, tap to modify. 3, 2, 1. Here's your power down knee. Low to high if you want power it up if you feel comfortable jumping with the weights. Otherwise, just keep it grounded. Drive that knee. Another option would be drop the weights. Power from here you can get body weight, power, weighted strength. That works too. We got 5, 4, 3, 2, 1. Catch your breath. One dumbbell in the center. All right, team, before we get that other leg, let's get our high pull. We're alternating. Power it up. Drop it down. Other side. Power it up. High pull comes here. Ready? Here we go. Down, high pull. It's a power move move in itself. If you would rather keep it here and not add that hinge, maybe it's tired. You can come up and back up and back up to you, elbow up. But if you want to get that hinge because you know it's coming. Snatch. Yes. Last one. Breathe for a second. Get ready for that snatch. Remember, the snatch comes close to your body and then you power it up. Let's get it done. 30 seconds. In three, two, one. Snatch it. And down. Here we go. And down all the way through. I know you're tired. I know I keep saying that cuz I'm tired. But I want you to pull from that power. You're not just using the arms, you're using your entire body right here. And down. Maybe you're not tired, maybe I'm the only one. But just putting that out there to really power from the legs. Three, two, one. And breathe. All right, we're gonna get that other leg. I know, I know. I'm feeling it too, but let's get it done. Other leg. We got our lunge. We got Our knee drive. Then we put them together. And good news. We're going 30 seconds right. 30 seconds left. You will have options. Zip up that core. Here we go. Lunge it down and up. Remember modification. You can just tap back, or you can take a body weight. That works too. If your legs are just so tired that you're feeling like you want to stop, drop the weight, you have that option. You can still keep them working, I promise. We are near the end of this workout. Bringing it up, moving into that power. You can keep it body weight or weights. You can drive the knee up or jump it. Here we go. Take it low to high, down drive the knee if you feel comfortable. Little hop. It's small, it's grounded. We're not going super high with it. That's not the point of the power. The power is the drive, right and knee. Breathe. And up. Low to high. 3, 2, 1. Relax. Drop your weights. Catch your breath. Water. This is it, team. Last of this circuit. You get a high pull and a lunge, or you get a snatch and a lunge. Looks like this. We're here. High pull, lunge, drop it down, or snatch lunge if you feel like making it totally fluid. And as you come up, drop into the lunge. You can. Otherwise, let's keep it here. 30 seconds. Here we go. High pull in lunge. That's your strength. And here or here, you got it. Team. Powered up. You can also split the difference. Snatch lunge, lots of core. Snatch, lunge. Yes, you can. Here we go. You have got this. I know you have it in you. 3, 2, 1. Burn. Catch your breath. Other side. Let's get it done. High pull and lunge. Snatch and lunge. Strength or power. We're gonna get it done in three. In two, one. Here we go. High pull. You're either here to here or here or again. The difference. And then lunge it. That's actually harder instead, in some ways, all the way down. Remember, that snatch comes close up from your body. You got five seconds to get it done. Three, two, and one. Breathe. I know. Catch your breath, team. Bring it down. Stretch those knees out. Yes. All right, team, guess what we're getting. Those legs are tired. I know. Those arms are tired. We got a bonus move with our core. All right, so two options. We're gonna get that bonus in, but our core gets a breather. You got bridge for two. You got side plank. You got bridge for two, side plank, optional knee if you don't want to do the bridge. Here's what we got. We got A V sit. Roll up for two. Side plank. Side knee. All right, let's get it done. One minute is all we need. That is it. We're stretching it out after that, I promise. In 3, 2, 1. V. 6. Core power. Side plank. Find your balance. Side knee. Take it back. Hup. Huh? Roll it over. Side plank. Knee or bridge. Power up. Power up. Controlled Me. Me. Bridge. Take it up. Take it up. Roll. Get it done. Right here. Power. Power. Yes. Roll it through. And here. Let's get one more each way just because we can. Up. Core control ridge if you need to. Yes. Take. Get up. Breathe up and relax. I know. Team. Let those knees drop out. Let those arms drop to the side if that's comfortable for you. You did it. Oh, man. I felt that with every fiber of my muscles and my lungs and my heart's to going. Bring the knee to the chest. Get a little stretch if that's comfortable for you. If you need to bring it up, bring it up. Extend that leg up. If you can flex the foot. Just do a little flexing point, right? Lots of different things working. We got a lot of push, a lot of pull, a lot of squat, a lot of hinge. Take it up. A lot of different types of lunges, right? All in for this strength and power. Let your knees drop to one side if that's comfortable for you. Look over if you can twist. Don't forget to let me know in the comments what you thought. I love to hear from you. If you're feeling good. I hope you're feeling strong and powerful, because you are indeed strong and powerful. Role those knees all the way over. Sit back. Child's pose, however, is most comfortable for you. Breathe. Bring it up. Roll through. Cat. Cow. Try to release in that back. And of course, don't forget to. Also like this video and you subscribe to the channel when you subscribe. That helps me keep making these workouts for free. Free for you. So hit that subscribe button, turn on the notifications so you don't miss a beat. Turn your knees this way if that's comfortable. And take it to that pigeon stretch. If that is good for you, you can take it down. You can take it up. Otherwise, just stay seated. And of course, check the links in the description below. I would love to have you join us in the Body Fit Athletic Club. That is where you get more support and accountability. You get direct access to me, to our Body Fit dietitian, so we can help you on your personal journey. We have live events, we cover hot Topics, we have Q&As. You get to connect with us directly on fitness, on nutrition, on wellness. We are all about changing mindsets so you have a healthy relationship with food, with exercise, and with your health in general. We're gonna show you just how strong and powerful you truly are. It's in you. If you finish this workout, I don't care what it looks like, you are strong and powerful. This was not an easy one, and I was really tired doing it. That's why I kept pointing it out and reminding you that it is okay to feel tired because your body is working hard. It's hard. You're working hard. If it's challenging, it's because you. You're challenging yourself. If you're tired, it's because you're doing a lot of hard work. And I am so proud of you for that. Please hit that subscribe button, turn on the notifications, let me know in the comments what you thought. Make sure you're on my email list. And if you're looking for any of this equipment, mat, dumbbells, kettlebells, trx. Those links are in the description below, as well as what I'm wearing. Big deep breath in and out. You did it. That was your dumbbell strength and power workout. Great job, everybody.