Dumbbell Lower & Abs 10 Minute Quick HIIT

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell lower body and abs 10 minute quick hit workout. So since it's just 10 minutes, it's a quick hit. We are not going to do a formal warm up but I would love for you to go ahead and start moving your body. Shake everything out, get the blood flow and get the energy up. Maybe you just finished a longer workout and you're using this as an add on. Or maybe this is your workout for today. Either way, we're getting it done in just 10 minutes. Let's just do a few little hip rolls right through here. We're going working with dumbbells today. Pretty much everything we're doing today you can also do as body weight. Let's reach it back through here. Open up those hips. So if you want to keep it body weight, you can. If you want to add those dumbbells, I will give you options throughout everything that we're gonna do. We're gonna start with one back to basics. We'll add on to get either upper or core or together. Go ahead and grab those weights for me. We are going to start with one heavy weight in the center. You can also do weight. We are gonna squat it down and bring it up. Halfway through we're gonna add a little knee raise, knee cross if you want to add a little core. Otherwise you can start with that goblet squat. Let's get it done. For that lower body, zip up that core. Shoulders back. Sit low. Join me. Bring it up. So start slow and controlled. Think of this. Still a little bit of a warm up. Even though those legs are gonna burn holding the weight in the center if you can. That's not right for you. You can take it lower again. You can keep it if you want to add on. Watch me here. You're gonna squat. Cross your knee for core. Squat, cross your knee for core. Up to you, down and up. Get low to high again. Remember, you can keep this body weight or you can keep just the squat. You do you. We got about half of this. Three, two, one up top. The other half on the mat. We have isolated lower, then we add the core. Then we have isolated core and we add the lower. So join me right here. Now we are going to take it with that lunge. We're going to add a little knee raise if you want. I want you to lunge it back. We will add that knee coming up. Here we go. So step back, reverse and bring it up. Two dumbbells if you can. Again if you want just one, keep just one or no dumbbells. At the halfway point, we're going to drive that knee to our chest for a little balance. Work for core, but also like a standing crunch. Here we go. If you want. Drive it up, take it down, drive it up. Yes, you can. And up. Boom. Breathe. Yes. Three, two, one. Shake it out. You can give your hands a little break if you need it. That was a lot of legs. Now we do same thing. Other side. Reverse lunge. Add that knee. Shake them out. Weights in those hands or body weight. You get it? Step out hip distance apart. Here we go. And bring it up. Common mistake we sometimes make on lunges are people who step too close. Right, we're here. We get off balance. Think train tracks, not tightrope or hip. Distance apart sometimes makes a little more sense. Right, get low and bring it up if you want. Drive that knee up with power. Down and up. Yes, you can breathe. I know. I'm feeling in my heart rate too, here. Down and up. 3, 2, and 1. Shake them out, team. All right, so now we are taking it to our deadlift. You have the option two dumbbells here. At the halfway point, we're gonna alternate with one leg, adding a little balance, adding a little bit more work for those hamstrings and core. Here we go. Bend your knees, shoulders back. Start with that deadlift. If you can go heavy. Right. Right through here. You can keep it here the entire time. It's a hinge. It's not a squat. Right. Soft bend in the knees. Weights come right down the front of the legs, drive those hips to the back. It's as if you're trying to shut the car door with your booty booty. Right. If you want, switch your legs. I'm going one legged right for balance. One legged left. Yes. Balance. Keep those shoulder blades point back. You want to have a slight bend in both knees, not straight leg. The balance isn't right for you. You go right to that regular deadlift. One more and relax. Set those weights to the side. All right, team, so our fifth and our 10th move are going to be body weight. Get a little extra cardio, get a little extra core. Here's what we got. We got our skater. I want you to hop side to side. We'll add some core as we go. Body weight. Here we go. Tap it down. So I want you. You can think of it as just cardio. Your legs need a little break, but they're not getting a break because we're also getting that cardio and that curtsy lunge. Right? Breathe. If you want to add on, hop, knee, Hop knee up to you, or step knee going down to the mat after this so you can get low, get high. Burn. Yes. Breathe. Boom. Five, four, three, two, one. All right, team, meet me down on the mat. I want you to have those dumbbells close by. We're gonna start into a side plank, so we're going into our core at the halfway point, we're gonna lift it up with a little clamshell. So we'll drop to the knees. Otherwise, join me here. Lift it up. Here we go. So you're here. You can drop that knee if you need to. I want you to spend these first 20 seconds zipping up in the core, opening up in the chest. Make sure that shoulder is right where it needs to be. Watch me. You can either just hold it or you can add that clamshell at the top. So you want to drop your knee. Here we go. So outer thighs and glutes while we work those obliques. Right. Core is working. If you don't want to add that, you want to just focus on core. You can keep it right here. So let's take it here and down. Right? Lift and lower outer thighs. Boom. Breathe and relax. Swing those legs around to the other side. Oh, my gold is getting dirty from this mat. So we're just holding first at the halfway point, we can hold on the knee and open up and clamshell for outer thighs and glutes. Join me here. Hold it. 20 seconds. Bring it up. Use this time to connect with that core. You can stack your feet too. I tend to like to be here to keep my hips stacked, but that helps take that pressure off my bottom knee. Totally up to you. And again, you can have this hand here. Just try not to lean into it. Stay lifted right through here. Drop that knee if you need to. And if you want to add that clamshell, stay lifted. Open up the hips so feet are glued together, staying lifted for the obliques and the core. But we're taking it here, right way through. Lift. Five seconds, and breathe. Three, two, one. Let's take it down onto your back. I want you to have those weights close by. We're gonna take it right through here. We're gonna do with a little half roll or a full roll. And then halfway through, we're gonna add a bridge to it. So let's take it here. Inhale, exhale, lift. If the roll is not right for you, I just want you to get the pullover with your shoulder Mobility, right. If you're not doing the core halfway or all the way up. Right, right through here. All the way up if you want. At the bottom. Lifting the bridge curl or crunch. Lifting the bridge full roll up. You do you. You don't want that. Extra glutes. Take it here and breathe. Three, two, one. Yes, team. All right, so we're gonna bring them up. Flex those feet. Let's keep that core working. We're gonna lower it down right through here and here. I want you to take those heels together, toes out, so we get that inner thigh work as well. 3, 2, 1. Take it up. Squeeze, squeeze. So this is your core work, but also we're working inner thighs, so tilt the pelvis to the ribs. If that's not right for you, you just do one leg straight, one leg on the ground, scoop it up. If you want a little extra, crunch it up to the center again. Really think about bringing those inner thighs together. Bringing the heels together. You're really. If you really focus on it, you're gonna feel those adductors, those inner thighs, but you're also going to feel how that connects to your deep core. So we got core and lower. 5, 4, 3, 2, 1. Boom. All right, team, take it over into a high plank position again. We're closing it out with some cardio core and some lower. We're gonna take it with that mountain climber. And if you want, you can go lift, lift, climber, climber. So we get glutes, glutes, inner, inner. Let's start with our climber. Three, two, one. Take it across. You can just do little taps, lots of core, but we're also getting inner thighs here. If you want. You can go glutes, glutes, inner, inner. Glutes, glutes, inner, inner. Tap, tap. Or just keep your climber. I'm gonna finish out the last 15 seconds with just my climber. I know I'm getting legs, I'm getting core, I'm getting everything working right. Breathe. Yes. Squeeze. Five, four, three, two, one. Burn. Sit back. Right through here. Oh. Breathe. Reach those hands forward. Let your head and neck drop. Come up on all fours. Roll through. Cat Cow. We're gonna keep this cool down pretty short, so make sure you get some stretches on your own, huh? Nice work, team. These quick hits move quickly, but we pack a lot in. Right? If you want to get that little pigeon or 90, 90, if that feels good for you, take it right through here, and then we'll roll it to that other side. Thank you so much for being here. Today. Leave me a comment, let me know. Do you like these quick hits? Do you like focused lower and core? Try to give you a good mix of the burn up top, adding in some core as well as the core down below. With those isolated smaller lower body movements. Roll back onto your feet. Pedal your feet right through here. Get that little hamstring stretch through your back. Pedal those feet and then slowly roll it up. Make sure you leave me a comment, leave me a like and of course don't forget to subscribe to my YouTube channel. Come up slowly, big stretch. And if you haven't already, join us in the Body Fit Athletic club that is now on the Bodyfit by Amy for app. If you want, you can download the app for free. Join us in the athletic club if that is right for you to get that extra support and accountability. If you want to work one on one with me specifically, you can check out Body Fit Elite. All of that information is down below. Shake it out right here. Thank you so much for joining me today. Let's get one big deep breath in and out. That was your dumbbell lower and ABS 10 minute quick hit. Great job everybody.