Day 16: 36-Minute Dumbbell Cluster Sets Workout [B2B Challenge]

Hey, everybody. I'm Amy from Bodyfit by Amy, and this is your dumbbell cluster sets burn workout. In this workout, we're gonna work your entire body for strength, adding some power, getting your heart rate up for cardio and bringing the burn. We'll be working in cluster sets, the same exercise with a few variations back to back. And of course, I'm gonna give you lots of different options to work to your level. Are you ready? Let's do it. Start by just marching. Let's get our body moving. You can pump those arms, bring the knees up, whatever feels good to you to get the blood flowing, get our muscles warm, get our body's core temperature up, and get the energy up. Let's wake up here. Maybe you're doing this in the morning, maybe before bed, maybe on your lunch break, who knows? But let's get that energy going. Let's roll those shoulders. I know for me, I often come into a workout feeling low energy, feeling like, oh, I don't have energy to do this. But reminder, the workout is what gives you the energy, right? Once we start moving, we get the energy going, we get everything working. That is going to energize us. And that's actually science, people. Right, let's step out right here. Not only you're gonna have energy as we get going and right after this, but throughout your day. People who exercise regularly tend to have better focus, better concentration, better levels. But I know it doesn't always feel that way, so I get it. Let's hold it right here. Let's take it flat back down and then round it up right here. Roll through that back, and then we're going to hold it right here, knees out, roll those shoulders. We are working in cluster sets today. What is a cluster set? Well, I'm going to tell you. Walk your feet in and round it up. Let's do a squat to a lunge. So a little squat, little lunge right here. You don't have to get super low on either. More just a tap back. So when we do those cluster sets, the idea is that we are clustering our sets together. So same exercise, although you know me, we're going to add a few little variations, but you get short rest in between. And the idea is that we can build our strength through that muscle. Endurance. And as well, let's get one more, and let's hold it here. So press that heel down in the back. Start with a little calf stretch. Let's roll the arm right through here and then reverse your direction and then come up on that toe, tilt that hip forward, hip flexor. You can stay here or take it down. World's greatest stretch. Reach through and up right here. So what we do is we have back to basics exercises, guys, nothing crazy. You're your major movement patterns. Go ahead and step it in and let's go other side. Let's press that heel down, shoulder, arm to the back, and then switch it to the front. So back to basic moves. Squats, lunges, hinges, upper, pull, upper, push up. And then tilt that hip forward. If you want to drop it down right here. And then we're gonna go down in time. So you know I love descending intervals. Here's the kicker. We have a 40 second interval, quick rest, 30 second interval. 20 and 10 if you can come to that high plank position. Knees works too. Whatever you need to do to get down here. Let's go forward and back. Feel that core kicking in. Can drop the hips side to side, open up in the torso. You can do all this from your knees as well. And if you want little down dog to plank, just to stretch that out. So each time we're going to switch to a little bit of a different variation. So your first one is your true back to basics. Go ahead and walk those hands back or get a little petal of your feet right here in that hinge position and then slowly bring it up. All right, so 40 seconds of your true back to basics. You can stay there, but then after a short rest, if you want, 30 seconds where we mix it up with a little angle, right? Something different, something similar. You do you be where you are today. Choose it or don't choose it. Then quick rest. 20 seconds of a power version. Now, it doesn't always mean that it's going to be, you know, your traditional power. Sometimes it will, like a deadlift to a swing. But we'll have options. 20 seconds of a power, and then we finish right after that with 10 seconds of an isometric just to hold. And it's only 10 seconds. At that point, you're gonna be ready for it and we'll get it done. We have some right side, left side. Today we have a lot of things working together. I'm going to give you options throughout. Remember, we're clustering them together, but then once you're done with it, you are done with it. Unless it has a right side and the left side. All right, team, so we're starting with a lunge. We're gonna grab those dumbbells. You can have two on either side, two racked or here we're gonna start with just your regular reverse lunge. You can keep it stationary if you want. Then we're gonna do a crossover. Then we're doing a little knee drive. Then we're gonna hold it. So grab something heavy if you've got it. You can always drop down to one if you need to regular lunge, tap back to modify. Here we go. So I love a reverse lunge, but maybe you find it better to do a tap back. Maybe you're not getting as low, but you're keeping keeping the weight in that front heel. Maybe you want to take a forward lunge. Maybe that's your jam. That works too. You do you. Maybe you want to just keep it body weight. You're gonna hear me say this a lot. Be where you are today. It's your workout, be challenged, but in a way that's good for you. So this first one, we get our longest break, and it's coming in 3, 2, 1. So if you need a break from your hands, now's the time to take it. Now we're going to cross it over, curtsy lunge. If that's not right for you, tap back or just keep the regular lunge. But we're going to mix up our angles, get into that hip, get into that transverse plane. Are we ready? 30 seconds. 3, 2, 1. Cross it over. Step it up. Still trying to keep those hips square right here. And good news, guys. What we're gonna do is we're gonna go right side with the leg, then we're gonna take it to a left side row. Then we'll go left side with the lunge, and then a right side row, all right? So that way you don't have to feel like, oh, no. This lunge sequence, then we have to go right into the left side. Now we're gonna get a little break in between. Last one. And breathe. All right, team, so we got 20 seconds. It's up to you. If you want to add a little jump, you can. If you want to, just do the knee drive. I'm gonna add the jump with no weight and then grab the weights for our isometric hold. They're back to back. Here we go. 20 seconds. Bring it up. So you have permission. You don't need my permission, but you have permission to drop the weights, power it up. You can also just do a tap back, but watch those weights, right? 5, 4, 3, 2. Hold it down. Can you grab the weights? It's 10 seconds, so I want you to hang with me. Try not to be here. Drop it Low hinge Forward slightly for 3, 2, 1. Set them down. Shake it out. Right, and there's that heart rate. So that is what it looks like, guys. It's gonna feel long in the moment, but it's gonna make this workout fly by. 40 seconds, back to basics. Quick rest. 30 seconds, different angle. 20 seconds power. 10 seconds hold. Before we get that other side, let's keep that same leg forward. That was working. Hinge it here. We got our regular row. Then we're going to rotate it. Remember this, we're going to turn, then we're going to take it down to a plank, if you want. And we're going to do a power row from the plank and then a hold row from the plank. Plank is optional. Catch your breath, team. Core engage. Hinge it. Here we go. 40 seconds. Now, this is the time to catch your breath. This is the time to really think about all of those form cues we talk about. Right? Nice flat back. What we don't want to do is round in the back here. Right, core, engage. Eyes up here to here. You're hinged, you're low, but we're nice and straight here. We're not rounding in the back. We're not looking at the top of the legs. This handout can be super helpful to give you that space and that good alignment. Three, two, one. Stretch it out. Come up out of the hinge. Watch my palm this time. Now rotating row, we're pulling it a little wider, and I'm rotating wrist, elbow, and shoulder so I get that good mobility working through the joints, the bones, but still pulling with the back pull towards your hips. 30 seconds. Three, two, rotating row. And here, right here, you're still dropping it low, you're still pulling towards your hip. And if you don't want to do the full rotation, just turn it in and out. Palm to the back, palm to the front or palm to the back? Palm to the inside. Yes, team. 5, 4, 3, 2, 1. You can either stay right here, you can take it to all fours, or you can take it to a plank. Your power row, we're here. All on one side. Knees if you need them. Here we go. Now, what's really helpful, team, is to take those feet nice and wide and really be aware of keeping those hips square so you're not twisting. Core's engage. Legs are pulled in tight. Pull that weight from the ground. Get ready to hold it in 3, 2. Hold at the top. Squeezing here. Now, if that feels like too much, drop one knee. Doesn't matter which one, but hold it squeeze. 3, 2, 1. Relax. Right, team. I know. Again. Heart rate up. Let's go back to our lunge. All right, we're gonna take our lunge. We're gonna cross it over. We're gonna get it done. Grab both those weights. Catch your breath. 3, 2, 1. 40 seconds. Lunge right now. Again. Reverse lunge. Tap back weights can be down by your side. Sometimes I'll let my weights hang down just a little bit like that. Sometimes that helps my grip. You do what is helpful for you. You stepping back on those train tracks, so you're stepping back hip distance apart, right here. This first circuit is just this lunge sequence and just our row or upper body pull. Then we break it down. We end on the mat. Last one. Set them down. All right, team, you know what to do. Crossing it over. Drive it up. That's not right for you. Tap it back or keep your regular lunge. You got 30 seconds. In three, two, curtsy. Here we go. Remember, we're trying to keep those hips square and bring it up here and up. Chest open and proud. Pull those shoulders back. So we're not arching here. We're not pressing those ribs forward, but we're not letting the weight pull the shoulders down, right? Yes, you can breathe. 3, 2, 1. Set them down. Team, make sure you have some space. I'm gonna step back for that power knee drive. You can do it with no jump. You can do it with the jump. Up to you. Here we go. Low lunge if you want. And notice you do not have to jump super high, but drive that knee with the power. Right? Right here. We got that. Hold, then lunges are done. Yes, you can. Two, one. Grab those weights. Hold it here. I know, but it's only 10 seconds, and we're almost halfway there. So hold it down. Drop that back knee. Take that weight forward. Chest open for three, two, one. Yes. Oh, I know. Again. Shake it out. This first one, I will tell you guys, is the longest one. So let that heart rate settle. We're gonna take it here. We have our row. We have our rotating row. Plank is optional to correct. Incorporate some of that core. Otherwise you can keep it up top, starting with that row for 40 seconds. Catch your breath. Zip up that core. Staggering in that hinge position. So, yeah, you're gonna feel this leg still working, but I want you to think about the core. And pull. Here we go. Pull elbow up to the ceiling. Weight towards your hip, pulling those shoulder blades in so you're really thinking about those muscles along your spine, not up here in Our shoulders, right? Pull it down if you need to. This arm can be really helpful. And keeping you square, right? Not here to here. And also keeping that back flat. 10 seconds. Breathe. Yes, you can. Three, two, one, down. Shake it off. Breathe. All right, team, 30 seconds is what we got. Rotating row. Turn it. You can have palm to the back. Turn it all the way to the front if you have space for that. Or just turn it in. Let's get it done for 30. Bring it up. Hinge it. Three, two, one, squeeze. You're still pulling the weight up. You're still squeezing in the shoulder blade. You're still keeping your shoulders square to the mat. And remember after this how we're adding power. We're going to take it to a plank. You don't have to do that. Or you can take it to quadruped. All fours. On your knees. Three, two, one. All right, if you want, join me here. Now, remember, we got 20 seconds of that row from the plank. 10 second, holding it up. You can always drop to the knees if you need to join me. Here we go. Pull. And up. Remember having your feet wider. It's gonna help. Still pulling towards your hips. Not up here, right? Right. Pull it back. Yes, you can. I know. I feel it too. Core is engaged. Last one. And hold. Hold it up. Keep those hips square. Keep the core engaged. Drop a knee if you need to, but keep that elbow pulled up for three, two, one. Stretch it back. Yes. You did it. Grab some water, team. All right, up. That was a long first circuit. I know. I promise you that's the longest one because we had right side, left side on both things. Now we have one more right side, left side. Everything else is all together. Here is what we got, team. We're gonna take it to a regular deadlift. Watch me here while you're shaking it out. Regular deadlift. 30 seconds to switch. Your angle is your kickstand deadlift. Then we got power. We're gonna go swing. You have the choice to do a kickstand swing or a regular dumbbell swing. One or two dumbbells, then our hold. You're either gonna hold it here or hold it here. Isometric single leg or kickstand. Then we shake it out. We're gonna get some curls and presses all of that on the other side. Are you with me? Grab some heavies. Get set up for that deadlift. Shoulders back. Here we go. Remember, on that deadlift, you're driving your hips to the back. It's not a forward fold. Hips to the back. Soft bend in the knees stand up straight. If you're feeling it too much in your back, keep those eyes up. Keep our shoulders pulled back. You can even move the weights to your side. Sometimes that's helpful, especially right at the top. Squeeze. Paint the front of the legs with those weights. 5, 4, 3, 2, 1. Give your hands a break if you need it. Kickstand. Just like it sounds. We're here. Step it back. Front leg is taking more of the weight, but it's still a hinge. And drive it up. All right, up to you. If you want, you can just keep it a rear regular deadlift. 30 seconds. In three, two, kickstand. Here we go. Now, those weights still stay to the front of the legs. I sometimes like to make a little triangle with mine. It helps me keep it in place. Again, you're still. You're not folding forward. Hips to the back. Now, when we get to that swing, it's optional. If you've never done a swing before or the swing is not right for you, you can keep this deadlift or regular if you want. You can try the kickstand swing or regular skier swing. Last. Last one. So your skier swing. Two dumbbells here. Looks like this kickstand is here. Or one dumbbell in the center. We got 20 seconds of that. Get set in three, two, swing. Here we go. Drive it up. Lock it out, lock it out. Let it drop. If you don't feel comfortable with that kickstand swing, take it to your two feet. Or a deadlift. I know. Three, two, Swing it. And relax and then get into that hold. Here we go, team. I'm going to give you a second to catch your breath. You're either going to hold it here or hold it here. You may even want to be here. Right here. Hold it. 10 seconds. Hips are square with or without those weights. I know, right? Little balance. 5, 4, 3, 2, 1. Stretch that out right. So when you get to that on the next round, you can drop the weights if you want, or hold it here, or hold it here, or balance. I get it. All right, team, let's grab a lighter set of dumbbells. We got bicep curl and press. We switch up our angle, and then we're going to take it with some holds before we get that other side. So remember what side that was. For me. It was my left foot back, my right foot forward. So a right side kickstand up to you. We're going to do a curl and a press up and up, down and down. Here we go for 40. Now my heart Rate's up. Right? So I'm really going to be aware of my core in this moment, keeping my rib cage stacked over my hips, not arching my back here or letting it come here. Right. If you need to, can always step one foot back. Up, up and breathe. Last one. And relax. All right, team, so if you have something kind of medium to light, I want you to try 30 seconds of a hammer curl and a press. If you got something a little heavier, we can alternate right up to here, to here to get a little bit of speed. 30 seconds. 3, 2, 1. So you can alternate hammer curl and press. I'm gonna do those because we know it's a long round. Yes. Here we go. But if that just feels too light for you, you know, you got something a little light for this. Take it here together. 3, 2, 1. Breathe. For a second, team, you can keep just a curl and a press if you want to add some power. You know it. If you know it. Clean press and down, little hinge clean. So a little bit of power. 20 seconds, and then we're gonna hold that curl right here. We're not doing anything crazy with it for 10. In three, two, power. Here we go. Clean press. So you're getting a little bit of power from the legs. Slight hinge, but not much. Just taking it here. And three, two. Let's finish it out. Hold that curl halfway. Just imagine that you're holding a tray. Right, right here. You can take it out if you want to squeeze in your back. Five, four, three, two, burn. Oh, man. You guys shake it out. Stretch those arms to the back. All right. Did you forget we still have a whole other side of our deadlifts? That's why we have that little break in between regular deadlift, kickstand swing. Kickstand swing, or regular. And then we hold. Remember, your hold can be body weight or weight, but just here or here. Up to you. All right, team, this is it. Then guess what? We go to the mat. Go heavy if you can. Back of the legs in 3. Get set. Shoulders back, core engaged. 2. One more deep breath in. And one. Deadlift. Bring it up. Hinge and up. A little cue that I sometimes use with this and our swings that I like is that squeeze of the armpits. You're not lifting with your arms at all on this or a spot swing. But if you really think squeezing the armpits, that's going to. Especially right here, that's going to help activate your back, your lats, so you really get everything working through and up. Yes. Last one. Boom. Give your hands a break. All right, team, so kickstand. We're here 30 seconds. You're literally just stepping back. You're not crossing here. Keeping it here. Kickstand. Deadlift. So we isolate more of that front leg. Let's get it done for 30 cluster sets. 3, 2, 1. As we get tired, as we get closer to the end of this workout, I know because I can feel it in my body too. You start to lose a little core control. You start to get fatigued. Maybe those shoulders are wanting to round forward a little bit. So I want you to just really pay attention. What is my core doing? I'm not holding my breath. I got a lot of support right in the center. Last one. All right, get set. Team skier. Swing. Kids. 10. Swing. Or you also have this swing at your disposal. If that is maybe better for you. It is. 20 seconds, then we go into that hold. Let's get it done. Three, two, swing. Lock it out. Let it drop. Remember, if a swing is not right for you or you don't feel comfortable with it, do the deadlift because we're almost there. Lock it out. Let it drop. Power up. Lock out. Let it drop. Yes. 3, 2, 1. I want you to swing and relax. Find that hold. Maybe it's here. Maybe it's here. Maybe it's all the way down to here. Maybe you want to balance like this. We got three, two, one. Little stretch. Careful with those. Don't do what I did. Risk in your toes. All right, team, quick sip of water, then we're on the mat. We're getting it done. I know cluster sets again. Feels long in the moment, but personally, I find this better than when we do a full circuit, then we go back and do it again. Then we go back and do it again. At least we get it all down in one full swing, pun intended. Here's what we got, team. On our back, chest press. Then I'm gonna switch to something a little bit lighter. It's up to you. Triceps, that's for a different angle. Then for some power, close grip press. Tries. You can always keep all of this standing as well if you can be down on your back. Your isometric trick. We're gonna hold our triceps so I have something heavy and something medium. I'm gonna switch in between. It's up to you. We're gonna keep the core engaged, and then we're gonna finish with some core. Team, here we go. Join me right here. Remember, we're at that night or that 45 degree angle with that press going with something heavy. Core engage. So a little tilt of the pelvis looking up. Three, two. Yes. Right here. Back to basics. Good old fashioned floor press, bench press, chest press. Although we got a lot of things working. So it's not just your chest. It's triceps, it's shoulders, it's core. Yes, Nice and strong. Five seconds to go. Yes, you can last one and relax. All right, team, so your second one is your triceps again. You can take it overhead or seated if that's better for you. Remember, we're going to shift those shoulders back a bit and take it to here. So we got 30 seconds with that. That. Join me in 3, 2, 1. Down by the ears, then take it up, down and up. Right here. Yes, burn. Yes, you can. I know. Yes, burn. Three, two, one. Rest for just a second, but watch me. Close grip, press. So elbows in, straight up and tries and down. If that doesn't feel right for you or you're too fatigued, just go straight up. Elbows in 20 seconds, get a little power. Here we go. Up tries and down. Up, burn. Try to keep those elbows close in to your body and get ready. We're gonna do a hold in 3, 2, 1. If you can hold it here, if that doesn't feel right for you, I want you to hold it here, close to your body, but off the ground. We got five, five, four, three, two, burn. Big stretch, team. All right. We were gonna do a little plank sequence, but I feel like our arms need a little break. So we're gonna fast track this core stuff. We're going 30, 20, 10. We got dead bug. Back to basics. We switch our angle with bicycle and then we hold the push for 10. We hold the push for 10. Let's get it done here. Then we'll do some planks, but let's give our arms a little mobility, a little break. 30 seconds, dead bug. You can also always just do an arm slide and leg slide. Here we go. Breathe. So instead of our full 40, 30, 20, 10, we're fast tracking it here. And I know, think about that core. Everything pulling in. Zip up. Core is creating the movement, and we're gonna go right into it. You can take it standing too, if you want. Here we go. 20 seconds. Bicycle adding an angle. We're not adding any power on this one, just our isometrics. Now, when we get to that hold, you can hold your bicycle or you can hold your dead bug. Either way, hold it here. Three, two. Sorry, it's a ten second, but I'm counting It on threes. I know. I don't know why I did that last one. Switch it here or hold. I feel like I gotta do the same, right? Three, two, hold. Good. Relax. All right, team, same thing. How about we get a little plank sequence, fast track it? Here's what we got. We're gonna go plank here, drop our hips to get some obliques. Plank here. Let's get some power with a climber, and then we'll hold for 10. Whatever hold you want. Let's do it. Here we go. Hold that plank. Drop the hips to the center. Drop the hips to the side, to the center. Feel that deep core. I know. It's a core burner all the way through. You can also be on the knees if you need to, or take it standing. You do you. Because we are almost done with this workout, team. I know. I'm feeling it, too. Three, two, up onto those hands. Drive them across for 20. 20. You can step it, you can walk it, you can run it. That's what I meant. You know what I mean? Or you can take it standing. We're gonna hold that plank in 3, 2, 1. Hold it here if you want. Drive one knee in if you want to. Hold. 3, 2, 1. Other knee and hold. 3, 2, 1. Stretch it back. Yes, team. Oh, burn that mat. Sequence, right? You know what? I know. I think we got time for a bonus move. We're gonna make it a quick bonus circuit, and here's what we got. A little bit of everything. All right? We're gonna take it, squat it down. We're gonna walk it back, walk it in, and bring it up or pop it back. We got 30, 20, and 10. Then we're gonna tap it in, tap it in. That's our 20. Then our hold is our pop back, and we're gonna pull that weight through. All right? You can take it body weight, you can take it with a weight. Totally up to you, but Here we go. 30, 20, and 10. I know bonus moves are normally 60 seconds, but let's get it done. One weight in the center, wherever you want it to be. Just so we get a little upper. Up to you in three, two. Here we go. Squat. Take it down, pop it back, pop it in, drive it up. You can even take that weight all the way through. Down, back, all the way up. Or alternate a snatch. Maybe that's better for you. Up only if you know what you're doing. If you've never done the snatch, keep it here. One more squat all the way through. Catch your breath, hold it down, tap it in. Bring it up. Up. Tap it in. Bring it up. Yes, you can. And up. Get low. Tap at the bottom. Drive it all the way up. Tap at the bottom. Up. Tap. Two more. Last one. Drop it down. Last 10 seconds. Hold it. Hold the plank. ISO. Pull it through. Yes, you can. 4, 3, 2, 1. Stretch it back, team. Oh, man. Sit back into your hips. Reach those hands forward. Whatever feels, feels good for you. Maybe it's all fours. Maybe it's here. You guys, my heart rate is way up there. I don't know how you feel. Feels good. And remember, the goal is not to keep our heart rate up the whole time. The goal is not to have our muscles screaming the whole time. Reach one arm under and get a little stretch. The goal is to get those highs and lows, to get those dynamics, to get those high heart rate intervals as well as our muscles working hard. And these cluster sets again, you can really build strength. You can really get progressive overload this way, because come up on all fours and roll through your cat cow. You're giving yourself short breaks. You're giving yourself variation, but at the heart of it, it's the same movement pattern that we're working through. We're just adding some things, like mixing up your ankles, adding some power, adding some isometrics. Roll back onto your feet. Oh, man. Right here, team. Leave me a comment. Let me know. How are you feeling? Do you like cluster sets? I do have several other workouts with them, but this is the first time we added the burn. Just come up slowly. Take your time. How did you feel? Do we need a kettlebell version of this? Who knows? I know it's a lot. And again, we just have to be aware of our form because sometimes we'll do those 30, 30 or 40, 30, 20. But this time we did added a 10, added an isometric, made it more challenging in different ways. I want to hear from you. How did it feel? I love getting feedback from all of you. Thank you for joining me. Don't forget, if you haven't already, please subscribe to my YouTube channel. Comment like share the channel. And also join us in the body at Athletic Club. If you're not here already, get some more stretching on your own. We're keeping it short and sweet so we can get you out of here. But remember, you want that mobility and flexibility throughout the rest of your week, throughout your day, not just at the end of a workout. Let's roll those wrists. Ha. Thank you so much for joining me today. Let's get one big, deep breath in and out. You did it. That was your job. Dumbbell cluster Sets burn workout. Great job, everybody.