Day 23: Dumbbell Power Pyramid - Full Body Workout | Athlete

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell power pyramid workout. In today's workout, we're gonna work your entire body for strength and cardio and power in a pyramid format. So we're gonna go up the pyramid and down the pyramid in time, alternating between two exercises. Of course, I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's go ahead and start just moving your body so you can get a little march touch. Whatever you need to do to get the blood flowing, get your body warm. Let's get that body's core temperature up. We're gonna keep this warm up pretty short, so we can keep this workout pretty short. All right, so go ahead and roll those shoulders right through here. And then we're gonna go ahead and take it out with those arms. Little cross over here, right through here. Open up nice and strong. And then up and down with those arms right through here. A little ar. Really think that you're getting that good mobility to the back right through here. Let's roll those hips. So we're here. So today's workout, we're going in more of our traditional period that pyramid that we've done in the past. Go ahead, add a little side lunge to that. So we're going 15 seconds of work, followed by 15 seconds of rest, 30 seconds of work, then 15 seconds of rest, 45, then 15, then we stay at the top 45 and 15, and then we go back down for 30 and 15. So it moves really quickly. And the good news is all you have to remember are two different exercises. So the way we're going to do it, shift your weight side to side. Right through here is we've got one that's more of a power move. Of course, I'm going to give you lots of different options. They're not always going to be high impact. They will be high intensity, but you'll have options to work to your level. Roll through that. Back will be more of a power, higher intensity, and one will be more of a back to basic strength. So we'll be going back and forth. I think you'll have fun with it, and I think you'll find that it moves pretty quickly. Let's take it here. Roll those shoulders side to side. So power move, alternating with back to basic strength. Quick rest in between, walk your hands out. Let's tap it back right through here. And then we're done before you know it. In between Those pyramids. We will get a quick break for some water. And of course, oh, I know I brought my water somewhere in here. And of course we're going to preview your next move. So let's hold this down right here. If you can drop it down here. Take that arm up, big reach, drop the knee and little rotate through. And of course, if you need more of a breather, take it on your own. Go ahead and switch your leg on that. You can either switch from the plank or here, big stretch up, reach through, drop the knee. But if you need to hit pause, grab some water, slow it down. You do you, I always say, be where you are today. Walk it back to that high plank or to the knees. Just a little forward and back to get the core warmed up. Little drop of the hips side to side. You can keep it smaller. You can even just take it knee to knee. Just get in the core and then walk those hands back. Come all the way up. All right, team, slowly roll it up. Let's take it right here. Tap out and reach. All right, so our first round of two moves, we're gonna do a rack, squat and press. And I'm gonna show you right here. You can think of it like a little bit of a push press or you can think of it as just a squat drive up through some power and press up two dumbbells or one second move is going to be a three way bent over row. Take it right through here. Let's take those knees right here. And then we're going to grab those weights. So you want something a little heavier for that row. If you need to switch in between, watch me here. But we're going to take it with a rack, squat and press. So you're racked here. Either two dumbbells or one. You're going to sit low, up and press. So I want you to really think about the power right through here, right? Then our three way row, we're gonna go in, we're gonna go palms forward, we're gonna go palms back, all the way up in between. Okay, so let's go ahead and start with that. We got 15 seconds. If you want to go as one heavier dumbbell, you can just squat and press here, but let's get the power with it. Let's get the heart rate up. Then we slow it down with our row. 15 seconds starting now. Sit low, squat and press. Sit low. These 15 seconds usually go pretty quickly, but take your time. Power push. Sit low and done. Nice work, team. All right, three way row. Nice. Good. Hinge Palms in, palms forward, palms back. Let's zip up that core. Let's hinge it down. We got 30 seconds this time. Here we go in three, two, one. Regular row, palms forward. Turn them back. You can come up in between if you want, or you can stay down. Palms forward. It's all a row, so it's all pulling those elbows up. Squeeze and squeeze so your row motion looks the same. Those elbows coming up towards your side, weights coming towards the hips, right? 5, 4, 3, 2, 1. Yes, team. All right, we're at the top of the pyramid. 45 seconds. It's gonna feel long, but we can get it done. Rack those dumbbells, sit low into that squat. This is your power in. 3, 2, 1. Take it down, power it up, drop it low. Power it up again. You have options if you need to. You can always take it with one dumbbell so you can be here. Sit low, power. I want you to really think about connecting with the core, the glutes, the pelvic floor at the top as you press with power, right? Take it down, drive it up. Yes, you can. 15 seconds. I'm going hammer grip. And of course, if you want to take them out, you can too. Right through here. 5, 4, 3, 2, 1. And relax. Ha. Can even set them down if you need to. Three way, row. In, up, out. I think I'm gonna go a little heavier. Getting that good hinge position. You got 45 seconds. Again. Here we go. In. Turn them forward, take them out. All the way up if you want in. Palms forward, palms to the back. Take it in. Gotta think about it, right? If you don't want to come up in between, you can just keep it down. Sh. And up. Palms in, palms forward, palms back. That wide one is the hard one. Yes. Can we get one more? All the way through. Last five, four, three, two, one. Back down that pyramid. Are you feeling that core as you stay engaged? I hope so. 30 seconds. Last time with that squat and that press. If you want. Take those feet a little wider, take those arms out, but here we go. Last 30. Down and press. Down press. This is it, team. Last power squat and press. I want you to really think slow on the way down. Drive it up. Your legs are driving that press just as much as the shoulders are. You're making sure you're not arching the back at the top. Bring that core in right through here. Three, two, one. Hand, breathe. Yes, team. All right, last time. How's that heart rate? I know. Mine's up. Row in. Palms forward, palms to the back. Last 15 seconds. So let's see. Stay hinge the whole time. Shoulders back. Let's do it in. Palms forward to the back. Keep it going in. It's quick. Let's get them done. Last one. And relax. Yes. Team, grab a sip of water. I don't know my why my water's not out here, but I'm going to grab it. Grab that sip. Are you with me? Team, are you with me? I think so. All right, I'm gonna set it down right here. Here we go, team. All right, let's take it to that next round. Here's what we got. It's all on the mat. So first you got your plank. Knee drive. You can be on your knees or you can be on your toes. You can take the standing if you want. Knee drive, Knee drive. So I really want the power. If you want to add a little jump to it, you can. Again, if that's too much, tap it in or take it standing. Then we're gonna flip it over onto our back. Watch me with these dumbbells. We've gotta fly. Chest fly into triceps. So we're here. Fly into triceps. If that feels too heavy, just pick one or take it to a chest press. Are we ready? All right, team, let's get it done. Have those weights close by. Knee drive. 15 seconds. In three, two. Strong core. Here we go. Drive it in. Drive it in. I want you to think that the power is not just in the knee coming in, but in the core coming up. It's not a full mountain climber. It's a knee drive. Last one. And relax. Join me on your back. Right through here. We gotta. We got a chest fly. We got a triceps for 30 seconds. So palms are in into triceps. Core's engaged. 3, 2, 1. 30 seconds. Take it out wide. Take it here, take it out wide. And here. Yes. So upper body and core are gonna get a lot of work, but let's keep it moving. And here. Boom. And breathe. Half five seconds. Push muscles. Three, two, one. And relax. Flip it back over. Knee drive. It's 45, so give your wrists a little break. Drive those knees in however you got it. In. 3, 2, 1. Here we go. In, in. You can also hold if you want. Think of it as a slow climber or just tap it in, tap it in, tap it in. Think of the power as coming in. Lifting up. Right again. If you need to take that standing, you can do the same move standing. Drive it in. Keep it going. We're over halfway there. Lots of core on this round, but you can do it. So hang with me. Holding in the center. That's what makes it slightly different than our mountain climbers. We're not just going for this. Hold nice and tight. Power hold. 3, 2, 1. And relax. Roll those wrists. Chest fly into triceps. We got 45 seconds. Go ahead and come on down. That core should be feeling it, so I want you to think about those core muscles. Here we go. So core stays engaged. And breathe. Right through here. Take it out. Bring it in. Take it out. Yes, you can take it out. Breathe. Boom. Ah. Triceps. I know. Back of the arms. Slow and controlled. Bend at the elbows. Extend it up. Yes, you can breathe. 5, 4, 3, 2, 1. And relax down the pyramid. Team, we got 30 seconds of this knee drive. If you want to drive the knee to the opposite elbow to get a little cross core, you can standing or take it slow. Three, two, one. Yes. Keep it moving. Right through here. Power. Power. Ha. Halfway there. 15 seconds. Stay lifted. Stay strong. Pushing up through those hands. Stay strong in the entire core, but also those legs. Power. Power. Three, two, and one. All right, team, this is it. Last round. It's only 15 seconds, so pick one. Either just your fly or either just your tries. I'm gonna go triceps. Why not? Let's get it done in three, two. Last 15. Pick your favorite. Maybe it's that fly. Maybe it's your triceps. Either way, we're gonna feel the burn. Core upper. Everything working. 5, 4, 3, 2, 1. Relax. Team up on two. Your feet. Yes. Grab a sip of water. I'm right here with you, team. All right, I know we're about halfway through, so hang with me. This is it. All right, guys, so we're getting it done. Maybe I'll move that back here. This round we're gonna get a version of a swing, But I want to preface that with saying if you're not into the swing, you can just take it. Deadlift. Your deadlift is gonna look like this. You're here. Drive it up. You can even practice a few of those. Right now, your swing is going to be your skier. Swing right through here. Power it up, let it drop. If you're familiar with that, maybe you want to switch to one dumbbell in the center or one heavy kettlebell. Up to you. You do you. Then our second round, we're going to alternate a lunge bicep curl at the bottom, step it up and in, hang out in the lunge bicep curl at the bottom. All right, I'm gonna try my first two rounds of these 15s. Let's see. See how it goes. But we're starting with that swing, so go ahead and hinge it. It's only 15 seconds in. 3 and 2, 1, power. The swing is a classic power move. Again, if you're not comfortable with it or you've never done it, just do your deadlift. You can still get some power on your way up. We got three, two, one. Swing and relax. Give your hands a little break if you need it. We're gonna lunge. We're gonna bicep curl at the bottom. All right, let's get it done. 30 seconds this time. Can I hang with these 15s? Let's try it. Here we go. Lunge curl. Drive it up. Take it nice and slow. Step out on those train tracks. Nice and slow. Lunge, curl, balance. Yes. Get low, hang out there. Curl over. Halfway through. Keep it going. Yes, you can. Down low. Curl it up. Boom. Three, two, one. And relax. All right, team, so we're at that 45 minute marker. Normally we don't start swing for 45 seconds, so it's up to you. You can keep it going or you can use your first few seconds as a little prep. That's what I'm gonna do. Your time starts now. Hinge it here, prep it here. Power it up. Swing or deadlift. Up to you. Swings are fine to do in longer intervals as long as you can maintain that good form. But it's really a. A power strength move that we're not too worried about that muscle endurance because we're gonna get it. Drive it up. 15 seconds and breathe. Hinge it, drive it. Hinge it, drive it. 10 to go. Now you know why we usually do 30 second intervals. 5, 4, 3, 2, 1. Swing and relax. Yes, team. All right. Lunge and curl. This time, if you want, you can curtsy it. You can do that hammer curl you do you. Let's get it done in three, two. Lunge and curl. Get down. Step it up. Get down. Yes, team. If it's starting to feel heavy, you can always do one at a time. Down. Right through here. Yes. Boom. And up together. Get low, get high. Hold at the bottom of that lunge. 10 seconds. Yes, you can. And breathe. Ha. 5, 4, 3, 2, 1. Shake it out, team. I'm gonna go a little lighter on this round. You do you. 30 second swing. That's what we're used to. Grab those weights, get set. Deadlift works too. Or engine swing. Here we go. 3, 2, 1. Power. Let it Drop. Remember, you're just going about chest level or below. Lock out in the glutes, the hamstrings, the knees, the hips. Nice and tight in that back. But you're not lifting with your arms. Swing it up, let it drop up, let it drop. Lock out, then drop. We got five, four, three, two, breathe. I know, team. I got it. I feel it, too. Last 15. Either lunge works. We're gonna lunge and curl. Can you pick up your pace because there's only 15. Curl as you lunge. Let's finish it out. Three, two, one. Lunge and curl. Boom. Lunch and curl. You can still alternate. You have to go the same pace as me. Can we get one more each side? Yes, you can. Boom. Oh, man. Team, quick sip of water. I know. Breathe. One more. Pyramid. Down on the mat, team. Not necessarily all down on the mat, but here's what we got. We're going into a half kneeling chop. We're gonna chop. If you're feeling it when we get to that 45 second round, you can take it here. Chop. And here. Here's the kicker. We're gonna go right side, left side. So chop. You're either switching here or you're switching at the top. If that feels too weird for you. Chop. Switch. Chop. You can take it from standing. Then we're down. We got a dead bug. Pull over. So one heavy dumbbell, it's not triceps, but we're gonna go here. Take one leg out, then the other here and here. So half on the mat, half coming up. Let's start with those chops. We're gonna switch in between. Between. So it's gonna go pretty quickly. If you're not comfortable switching, just get maybe four and four core. Three, two, one. Here we go. Chop. Switch your knees. Switch your knees. It's mobility, right? And here. Little tricky, I know. So you can always just do that. Chop and relax. All right, team, one dumbbell, you're down here. Pull over. So, Barbie, arms here to here. As one leg goes out, one leg goes in. 30 seconds, one leg stays in tabletop. As the leg and the weight extend, I want you to feel what that does to your core. It's going to pull. Can you keep that back pulled in towards the mat? Can you keep those hips pulling towards each other here? Our rib cage staying down. 10 seconds. Right through here. And breathe. Three, two, one. And relax. All right, team, so 45 seconds. I know I did it on the last round, but you're gonna chop squat. Chop squat. If that's not right, for you. Chop, squat. Chop and squat. All right, are you with me? Let's get it done. Standing or seated, 45 seconds. In three, two, one. Here we go. Chop. Bring it up. Switch your legs. Chop. Bring it in. Bring it up. Switch your legs. Stop your chop at the top. I know. Power. Bring it in here to here. Power. Bring it in here to here. Or chop from the top. Squat. Stagger. Chop from the top. Squat, stagger. 15 seconds. We got lots of core in this round, but adding legs and arms, right? Boom. Push off that front heel. Get low and here, right. Legs, core, arms. Getting it all in 45 seconds with that dead bug pullover. If you aren't feeling it as much, maybe try a little heavier or take your time a little more. Tuck that pelvis in. Bring that core in. Here we go. Over and out. Close the core. Everything comes in so you're keeping a strong, stable foundation all the way through. But especially as the weight and the knee come in, I want you to really think about that. Exhale. Lift up on that pelvic floor. What is happening in the center? Right through here. Down, hand up. Yes, you can breathe. Down, hand, up. Burn. Back to basics. Upper and core. Five seconds. We got arms, back, shoulders. Last one. And relax. All right, team. Chop and squat or chops. Step up. Squat. Last 30 seconds. Right through here. Give yourself some space. Let's get it done. 3, 2, 1. Chop it up, bring it in. Switch your legs in that low. Squat. Chop it up, bring it in. I know. If that bothers your knees, don't risk it. Take it from a standing position. This is totally fine. Stagger, chop, squat. Stagger, chop. Yes, team. Five, four, three, two, one. Last one. Fifteen seconds. Dead bug. Pull over. Let's finish it strong. In three, two, one. Here we go. Out and in. Big exhale. Pull in and up with the core. In and up with that pelvic floor. Feel the weight pulling you away from your body. Use your core to stabilize. 3, 2, 1. And relax. Yes, team. That was a little bit of everything, right? Ha. I'm sure that half kneeling to squat chop move is another one I'm going to hear about. A little complicated, but you did it. However you did it, it worked. All right, team, so this is it. We don't have another full pyramid. We have a half pyramid. We're just going up. Every time we go up, we're adding on to this move. So I want you to watch me. Maybe I'll go a little lighter. We're going to got 15 seconds of a plank row. Right through here. Then we got 30 seconds of a plank row and then a popup squat right through here, then back down. Then we got 45 seconds of all that plank row, pop up, squat press. All right? So you can pick just one of those if you don't want to be in the plank. You can just do your row here and then climb clean. You can do a curl, whatever you got. Team, we got 15 little rest. We got 30 little rest, we got 45. Then we're calling it a day. Hang with me. 15 seconds. Knees or toes in. Three, two. Bonus. Here we go. If I didn't say it already, this is your bonus circuit, your bonus pyramid. Right through here. Five, four. Hips are square, core and tight. Three, two, one. Relax. All right, team, we got it here. Row, row, pop it up and squat. Out of the squat if you want. And then we'll add that press. 30 seconds. Hang with me. 3, 2, 1. 30 seconds. Row, row. Walk it up or pop it up, curl it and squat it up. You don't have to press yet. That's coming. Walk it back or pop it back. Row, row, pop it up, drive it up. Yes. We want to get from that low position. Take your feet out into that get back or pop it back. Row, row, pop it up, drive it up. Yes. We want to get from that low position. Take your feet out into that sumo squat or that, that plie squat. It's going to make a big difference to give you space. Five seconds. Five, four, three, two, one. All right, this is it, team. This is all we got. Last round of the bonus pyramid, all of those things. Add a press at the top 45, then we're done. Hang with me for 45 more seconds. In three, two, one. You got ro each side. Pop it up wide, curl it, squat and press all the way back down. Walk it back, pop it back. Here we go. Up, hand up, pop it in. Cool. Yes. All of these moves require power. So I want you to find that power inside of you. It's there. You've been using it all day in this workout. Use it. You use it all day in your life. So I want you to reach inside, find that power for 15 more seconds. It's that last part, right? We got 10 to go. And now it's 5, 4, 3, 2, 1. Man. All right, team. Shake it. Give yourself a second. What do we got? Oh, letting that heart rate come down. Breathe. Roll those shoulders. How do you feel? Take stock. You feel that energy? I know you might feel tired and out of breath. I do, too, but I want you to channel that as energy. Oxygen flowing through your body, blood flowing through your veins. I know it sounds cheesy, but feel that you're living. You're doing it. You're moving. You're showing up for yourself. You're showing up for those that you love. You're showing up when it's hard. I know it's hard to get here. I know it's hard to get this workout in. It is for me, too. Listen, but we're here. That's all that matters. All right, let's take our hands down right here. Here. Roll those shoulders. I want you to remember that no matter what it is, remember, it's about showing up. It's about doing your best. Your best for you. And that may look different day today. And that's okay because you are here. We're doing it right. Little hamstring stretch. Please make sure that you are getting some more stretching on your own. Some more mobility and flexibility work throughout your day and throughout your week. It's not just about about these few minutes that we get at the end of our workouts. Check out all the links in the description below. I got a lot there for you. Join us in the BodyFit Athletic Club. Make sure you get on that email list so you don't miss all of our freebies and everything coming up. And of course, don't forget to like and comment with this video and subscribe to my YouTube channel. Thank you so much for being here with me today. I know that wasn't easy, but you did it. I hope you had fun. I hope you found your power. Let's get one big deep breath in and out. You did it. That was your dumbbell power pyramid workout. Great job, everybody.