Dumbbell Strength Circuits (40 Minute Full Body AT HOME Workout)

Hey, everybody, I'm Amy from Bodyfit by Amy. This is your dumbbell strength circuits workout. This is a back to basics dumbbell workout, working your entire body in a circuit format. So three exercises, lower, upper and core that we will repeat. Of course, I'll give you lots of different options to take it down or take it up. Are you ready? Let's do it. Let's start just by getting our bodies moving with a march. Pump those arms. Let's try to get the energy up, get our body's temper. Try to let go of anything you may be stressing about this week. Just clear your head and just be here with me. Today. We are going to move, we're going to get strong, we're going to get our hearts pumping and we are going to leave feeling better than when we started. Let's roll those shoulders. So here's what we've got today. Three quick circuits. They are all back to basics. So super simple, but also go heavy. All right, that is what this is about. It is a strength based workout because we're going to be moving quickly. You are going to feel your heart rate. Get up. Let's take it right here up to that eye. And then hinge, drive the hips to the back. So we're getting it all in. Everything has three rounds of three exercises, but they are all 40 seconds of work, 20 seconds of rest. All right, so instead of going down in time as we often do, 30, 20, we're keeping them all 40. Let's take it out with the T side lunge. So we're just gonna knock them out. I may give you a few little tweaks here or there if you want to add on, but it won't be any crazy. It'll be the same exercise. Just maybe we'll rack the weights instead of having them down, things like that. Maybe we'll adjust the angles, but it is the same. Three exercises, three rounds, three circuits. All right, so three, three and three. Let's take it right here. Nice big Y. And then drop it down. I did an upper body workout yesterday and I am feeling it in those arms today. Out and down, right? Yes. Two more and let's take it flat back down and then round it up all the way through. So rounding through the back and really getting that hinge, driving back. So simple intervals, simple circuits, but go heavy to make it challenging. Remember what I always say, be where you are today. So I want you to be challenged in a way that works for you. We're not worried about anybody else. Is it Challenging for you. That's where we want to be. But still doable, right? Let's take it right here. We're gonna hinge it down, and if you can, we're gonna inchworm it out. If you need to walk out to the knees or walk out to a bench, you can do that as well. And then inchworm it back so we get that stretch through the back of the legs. You'll notice behind me, I have three sets of dumbbells, my tens, 15s and 20s, and breathe. Bring it up. I'm gonna be working probably with all of them at some point today, but starting heavy for sure. And if I need to go lighter as I get into those second and third sets, I will, but I'm gonna try to stay heavy. If you can hold it out right here. So either meet me in the high plank or meet me on the knees. Up to you. We're gonna do a little drop of the hips. Again, you can do that from your knees, stretching through the back. One big step forward if you can, and big reach up into that. World's greatest stretch. Can rotate through a couple times. If you want to stay on your knees and just get a little stretch from there, that works too. Switch your sides right here. If you don't have a bench, don't worry. You don't need it for this workout. If you have it, we're going to use it for a couple things. If you don't, no big deal. Right through here. Go ahead and walk those hands back or walk your feet forward. Feel that stretch. Slowly make your way back up. All right, let's tap it out and reach. Okay, so our first round. Sit squat, single, double row. And we've got a pullover leg drop, so a weighted core. I'm gonna throw you. I'm gonna show you each of those first, and then we will jump right in. And again, we're gonna knock them out. 40 seconds of work, 20 seconds of rest. If you need a longer breather, take it. Just hit pause or catch up whenever you want. You do you your workout. Be where you are today. All right, team, so watch me. First, if you have the bench, we're taking it to a sit squat. All right, I'm gonna angle here. All that means is that we're gonna go heavy, and we're gonna sit down with it. All right, so we're here. If you can sit all the way down, sit all the way up. So obviously, if you don't have a bench, you could use a chair. If you don't have either Just take it to your regular squat. Then we got a single double row. Up, up together. Nice and strong. All right, so right, left, together, then pull over, crunch, or pull over, leg drop. You can, of course, do this without weight. If you have weight, you're dropping the feet either over the bench or you can do it down on the floor. All right, Weight or no weight, doesn't matter. Go ahead and grab those weights. If you have something that you can sit down. Remember, the goal is to sit all the way down. Recruit those glutes. Come all the way up. Are we ready? Getting it done. Three, two, one. Sit down, stand up. So that little point when you're coming up right, right here, that's where the work happens. Also, when we get to here and controlling it on the way down. So you might feel better with the weights here. You might feel better resting them right here. Up to you. I like to rest them, but that's not comfortable for everybody. So up to you. Getting low, driving it up. Yes, you can. Five seconds. Ah, right. Give your hands a little break. Single, double row. So we're going to be in that hinge. Wrap that core. Hips to the back. You can also stagger here. Right, left, together. Nice and strong. Really think about pulling the elbows in, pulling the shoulder blades in. Grab weights. Heavy if you can. Shoulders back. Here we go. Single, double, strong together. Slow. Single, sorry. Single, double, Right, left, together. Flat back, left. Pull towards the hip. Pull the shoulder blades in halfway there. Yes. And squeeze. Can we get at least one more, maybe? Last one. Boom. And relax. All right, team, set these down. One heavy to medium weight, either on the floor or on the bench. Again, you're taking it over as you drop the legs. If that's not right for you, you can do a little toe tap. All right, you can just do a little march. Here's your option. Or here we go. Over and in. Right. So the advantage of doing this on the bench, if you have the option, is you can drop your feet a little lower if that feels okay for your back. And you can take your pullover a little lower. Right. Feel that pull. Now the work comes in, controlling it, right, not letting that back arch a ton. Really keeping everything pulled in right here. Yes, you can. 5, 4, 3, 2, 1. All right, we are back to the top. We're gonna try to get right into it, so join me if you can sit still. Squat, get low, get set again. That's where the heart rate work is going to come in these transitions. Three, two, one. Here we go. If you want to take Your feet a little wider. That'll give you something a little different. Up to you. Drive it up again. Hands can be done by your side. Push up out of those heels. Chest open. Right here. It's nice because we don't get the same burn because it's super functional, right? Your legs, it's hard because we're working hard, but because they get the little break, which is actually also what makes it more challenging. And up. Yes. Breathe. One more. Relax. All right, with those weights. Single, double, together. If you want, you can turn the palms up. You're still doing a row, still pull, pulling towards your back. It's a little different grip. 3, 2, 1. Single, single, double, big squeeze. So feel a little different in your back. If that doesn't feel right, go back to that regular row with palms in. And again. I know this is tough on your back, so if you need to stand up in between. Stand up in between or stagger right here. Oh, I know. Feeling it. Last one. Set those down. Pull over. Leg drop or down on the ground or on the bench. You can drop the legs or you can do a little march. You can do this with or without the weight. Totally up to you. Tuck the pelvis. Core engaged. Here we go. Everything in. Very slow and controlled. So, yes, we're getting upper back pull. So we're getting a lot of pull in this first round. We're getting a lot of push, upper body push in circuit two. Then we got a combo in circuit three. Also that squat movement pattern. And then a lot of core stability. Right. Not really flexing or extending in the spine. This round. Maybe we'll mix it up. Round two. Three, two, one. Relax. All right, team, round three. If you want an option, rack those heavy weights, but still go heavy. Sit all the way down, all the way up. I'm gonna try it. You can rack them, rest them on the shoulders. If that doesn't feel right. Regular sit squat. Here we go. Now, if this means that you have to go lighter to do it, I prefer that you go heavier. Go heavier. If you're able to clean them up like I did and get them here, still engaging your core, you're gonna have to stabilize a little more in those core muscles. It's our last round. I know these circuits are going to feel long, but they're going to go quickly. I know that sounds like opposites. Like, how can both things be true? Both things can be true, right? Yes and yes. They're gonna be feel long in the moment, but we'll be done with them quickly. Last One. All right, team. Up to you this time. If you want an option. Pull from the floor. Gorilla row. We call that up to you. Otherwise, just keep it regular. Gorilla row from the ground. You gotta get low in it, but you can do it. Here we go. Pull. Pull together. Hard to do after that, squat, right? So again, if that's not right for you, back to your regular. Single, single, double, single, single, yes. Core after this and then breather. Nice and wide with those legs. One more. Relax. All right, team, last time with that pullover. Here's what we're gonna add if you want. You can add a little crunch with it, or you can add knees one way and wait the other way up to you. You can do it with or without the crunch. Just a small little movement, right? Or take it there. All right. Heart is pumping. I'm feeling it. I hope you are, too. Let's take it. Go ahead and get in position with or without the weight. Relax your head. Only come in the crunch if you want. Here we go. Regular pull over leg drop. Or add the crunch if you want to lift the shoulders a bit, but using the core to do it. Or you're gonna go to one side. Knees go one way. Oh, let's go the other. You breathe. Knees go one way. Weight goes together, I should say. Nice. Team, last round of circuit one. Five seconds. Three, two, one. Relax. Ha. Catch your breath. Let's grab some water. Tea. Are you feeling it? I am. Yes, team. Cheers. All right, round two. All right, team, so we're gonna keep that bench close by because we are going to use it, but we're going to start with a kickstand deadlift. So here are your moves. Kickstand deadlift. Round three. I'll give you the option to take it single leg if you want. Otherwise, it's here too much. Regular deadlift right through there. Then we're taking it down on our bench. Something lighter to medium. Fly into triceps. All right? Then we're gonna slide, sit on the edge of the bench, and you can either bring the knees in here or we're gonna do a V sit. And second round, we might take it there. All right, if you're doing that on the mat again, fly try. And your V sit would look like this. Either just bringing the knees in here or to here. All right, lots of options, but let's start with that kickstand. All right? Then I'm gonna have my weights ready. My fly and try. Let's get started. One foot forward, one foot back. Here we go. And stand up straight. So remember your hip distance apart with those weights. We're gonna get right side, left side. So, yes, this round is going to feel longer, but don't worry, it'll still go quickly. Again with those phrases that don't make sense. Sense. Feel longer, but go quickly. Right here. Drive it up. Oh. Push out of that front heel. Keep those shoulders pulled back. 3, 2, 1. Other side. Get set. Gonna go right into it. Other foot forward hip distance apart. 3, 2, 1. I'm gonna give you a few more seconds to get down on the bench or the floor. That's why we're going right into it. Bring it up. Yes, you can. And. 10 seconds. Hamstrings and glutes about. Core engaged as well. Relax. Set those down. All right, team, take it down onto to your bench. I'm going slightly lighter today. You know, I've been trying to use my 15s, but I did a pretty intense upper body workout yesterday. As to not overdo it, I'm gonna keep it here. All right, so this is actually double fly, double try. So two times with the fly like you're hugging a tree. Shifting back two times with your triceps. Join me here. Here we go. Out for two. Then you're gonna slide your shoulders back, bend in the elbow for two for triceps. So double fly, double try. Back to center out. Squeeze in. Double try. So it's kind of nice. So the goal of this workout, as you can probably tell, is that we're getting the work, but it's not like those strength burn or those three rounds of 30 seconds where we really burn out the muscles. We're getting that strength, but we're doing it in a way. Last one. That allows your muscles to keep working hard, so. Exactly. Good. Relax. Exactly like we've been talking about. Sit on the edge of that bench. With different formats, this allows us to go heavy because we get a break between two exercises. This, we can go heavy. Keep our form. Here we go. So either seated on the ground or on the bench, we're in and out. Now your goal here is to pull with that hips, deep core. If it bothers your back again, just bring one knee in. But you're still just trying to lift from here. Pull everything in. I know a little different, right? You can have these hands here. You can go back a little bit. What we're not doing is, is pushing. Right? Hate seeing that at the gym. Slow and controlled. Using your core to create the motion and just giving yourself balance here. Right? 5, 4, 3, 2, 1. Stretch it out. All right, so we are back to the top with these exercises. Kickstand deadlift on each side. We'll get a little longer break in between. Double fly, double try, and V, sit. All right, so again, go heavy, because we're getting the strength. Here we go. Take it down, stand it up. And with this kickstand, I often will have my weights right in front, or sometimes I make a little triangle. That sometimes makes it feel a little better. Again, this back foot is just giving you the balance, keeping those eyes up so I'm not rounding in my back here. Right? Eyes up will help. Almost feels like you're sticking your booty out because you are right here. Three, two, one. Set them down. Give yourself a little stretch. Right? Get set for that other side. Again, hip distance apart. Step back. Hinge it forward. Grab those weights. Three, two, one. Here. Drive it up. Push out of it. Yes. Second one always feels harder. Whether it's your right or your left doesn't matter. Right? Okay, we got one more nice and strong. Set those down. Meet me down on the bench or down on the mat. And again, double fly like you're hugging a tree. Shift them back. Double try. All right, Upper body push with our chest and shoulders. And those tries. Get set. Here we go. Hug the tree. Then slight shift back down by the ears. Slight shift up, out. Trying if you can help it, not to make it a press. Right. Those elbows want to bend as we go down. I really want you to think slight bend in the elbows, but you're going out with it. Right? Squeeze it in. But it's very tempting because that press motion is stronger because of the type of movement it is. So really making sure. Last one. Let's get those tries. I know that's our time, but let's go ahead and get our tries. Boom. All right, we'll give you a few extra seconds to get into that voice. Sit. All right, so again, you're seated on the mat, seated on the ground. If it bothers your back, just sit up nice and tall and do one at a time. This time, if you want, you can add a little twist, very similar to what we did with the pullover. Right? You're going to notice a theme here. So go ahead, wrap that core. Get set. 40 seconds. So either straight in, again, using your core to bring the knees in, or small little twist. Again. You shouldn't feel back pain. You should feel that entire core working. But if it starts to feel feel like pain, I want you to adjust, all right? Yes. Boom. And if you need to get a Little stretch break in between. You can. We got 10 seconds. 3, 2, 1. Stretch. All right, team, so last time through with each of these. If you're feeling it, you can take it. Single leg deadlift. Soft bend in the knees. If you need some balance next to you, you can have it there. If that feels too shaky, keep going heavy with the kickstand. Again, I'd rather you go heavy than try to go for the balance. Let's get it done. Last time through. 3, 2, 1. Single leg, if you want. Right here. Really use that breath. Not holding it, but on the exhale, really contract all the way through. Hamstrings, glutes, core back. These single leg deadlifts are when I really wish I had a timer that beeped because I have to look to my side. It's right by the camera. Five seconds. Four, three, two. Oh, stretch. It'd be nice if I could just keep my eyes in front, because I always tell you guys that when it comes to balance, eyes on a spot that's not moving. Diagonal in front of you. Let's get that other side. All right, team, Catch your breath. Getting it done. Three, two, one. And again. You can have those weights right out in front of you, but sometimes it helps me to have them down a bit. Like I'm going for the floor. And I got that little triangle in front of that front leg. Yes, right here. Keep it going. Ah. 10 seconds, And you get one more. Three, two, one. Oh. Yes, team. All right, stretch it out. Down onto the bench or the mat. Last time. Double fly, Double try. I'm gonna talk you through some options. If you want to do a little rotating, Watch me. If you want to turn your palms in at the top and out at the top. Let's get it done. Here we go. Double fly. If you want, turn those palms towards you, right? And then back to center. Shift and back. Double try. Turn your palms to the ceiling so your rotation is only at the top, right out. In and turn like you're bringing your pinkies together. Right. Shifting back triceps, bring your thumbs together, if that makes sense. Don't overthink it. Just get it done like you're turning in. One way to get that extra squeeze. Yes. Oh, I know. Last one. I think we went over time, but that's okay. And breathe. Yes, team. Stretch it out. All right, last time with our V sit, we got one more circuit, but it's gonna be a quicker one, I promise. All right, team. So up to you. If you want to just keep it regular. If you want to add that little twist. If you want to try balance, but I'd rather you have good core. Remember, core over the balance up to you. Knees, single or double? Here we go. Regular in or one knee at a time or a little twist? Little twist, Yes. Oh, Keep it going. I'm doing two singles. I mean, two center and then right and left. Keeping with that theme. Ah. 10 seconds. Let's get it done. Oh, and relax. All right, team. Stretch that out. Nice work. You can set your bench out of the way if you have it. Keep those weights close by, because we are gonna get one more round. Let's grab some water. Cheers, y'. All. Right here. All right, if you needed a quicker workout today, we covered it all. We got our squat, our hinge. We got our pull, our push. So it's okay if you need to stop a little early. I know some of you need the shorter option. This is our bonus circuit. All right, if you have time, we got about an extra 10 minutes, then we'll be good. We're going to do a side lunge. We're going to start stationary. We'll move into moving, and then just like we did there, double curl, double press. All right, Then we're going to take it down to a plank. You can either be on your knees or your elbows or your knees or your toes, elbows or hands. We're gonna do double hip dip, right and left, and then knee crunch. So if you'll notice everything we worked with today with our core head, the crunch coming in, and then the rotation for the obliques. All right, so go ahead and grab those weights. We're going to start with that side lunge. Let's get it done. In three, two. Nice and wide because it's stationary. One. Here we go. So shift your weight to the back. Push out of it. Shift your weight, push out of it. So you're trying to bring your weights on either side. Your feet don't have to be that wide, but we're alternating right and left. All right, so we got our squat and our hinge. Now we're getting some lateral movement, so a different plane of motion. And we are also combining that squat and that hinge pattern. Right, so bending the knees like a squat, but also driving the hips to the back like a hinge. Yes, you can. Last one. And breathe. All right, team. Ha. So we're here. Grab those weights. I'm gonna start with my 15, see if I can do it. Double curl, double press again. I had a top arm workout yesterday, so if I can't finish all the circuits with the 15s. I'll drop down to my tens. Here we go. Double curl, then bring it up, double press. Can already tell this is going to be hard, but I'm gonna go for it again. That's why we're putting these two together. So it's not all straight. Same exercise, right? You do two and two. And here, take it up. And up. Yes. Woo. Breathe. Three, two, one. Yes. Team, set those weights down. Meet me on the mat. All right, so if you need to elevate this plank, you can do that as well. Be on a bench, drop the hips for two knees and pikes come in for two. Or again you can be down on the mat. If it gives you more space for the pike, you can take it here. If you need to, just be on your knees, take it there. All right, here we go. Three, two, plank position. Drop the hip right and left. Bring the knees in right with a little pike and left. Don't overthink it. Drop center, knees come in. Little lift right here. Double hip dip, double knee pike. Maybe it feels better to be here. Up to you. I like it down here. Last one. Let's just get the dips and relax. All right, team, doing that all again. We're gonna keep it the same. We're gonna go hammer grip when we get here, and then we're gonna keep it same with our heavy shifter weight to the back in three. Let's get set two. Nice and wide. Here we go. So I'm gonna rest one weight here. If that doesn't work for the weights you're holding, just take them down by the side. But this is another option. It allows me to feel like I can get a little lower. Right. If I had weights that were bigger, maybe even heavier, I probably want to stick to this. But you do you what feels right for you. What allows you to get lower and also sink to that side so we can really push out of that lateral movement. Movement. Hip and glute. Let's finish it. Let's get one more. There's your time. Ha. All right, curl and press. I'm gonna switch to my tens. Double curl, hammer, double press. Push and pull for this one. Core engaged. Shoulders back. Three, two, one. Up, up. Really being aware of my core on this, right? And then rock up. Yeah, up. Five seconds. Can we get double of each? Oh, yes. So close. Let's get it done with that plank again. Hip drop, hip drop. Knees in, knees in. If you need to elevate it, that is. That is fine. If you need to take it standing. Side, side, front, front. Join me in three, two, one. Tuck that core. So even though we're moving throughout this plank, we still want to make sure we have that good, stable position in the center. Right? Tucking the hips towards the ribs, zipping up the core. Lift, Lifting with that pelvic floor tight through the legs and the glutes. Not holding our breath. Yes, you can. Oh. 10 seconds. Burn. Yes. Stretch it back. I know. Breathe. All right, team, this is it. Last time through. Here's what we got. We're gonna step out into it, push out of it. So this time, if you want to take it moving, take it moving. If that's not right for you, keep it regular. Then we got our double curl, double press. Second one, you can make a clean. Second one, you can make a push press. I know we haven't had much power here. Then we'll take it down with that hip dip. All right, Grab those weights side to side. 3, 2, 1. Step out. Push out of it, right? Really trying to get low. Drive the hips to the back. Hang out for a second, then push out of it. You can long workout. I know, but we are almost there. Thanks for hanging with me. No bonus move. I'm going to go ahead and tell you right now, so give it all you got on these last ones right here. Last one each. Side, Side. Yes. And relax. Oh, man, that one got my heart pumping. All right, so this is what this looks like. If you got it regular, clean, regular push press if you want to add the power. Otherwise, don't sweat it. Here we go. Regular curl and clean press, push, press back down. You want to make it feel a little bit more like a power move added on those seconds. Here we go. We go. One more. I know you can, huh? Yes, team. All right, this is it again. If you want to make it a little more like a. Like a bonus move, here's what we got. High plank, knee, cross, knee, cross. In, in. You can also make it a mountain climber. Totally up to you. We got 40 seconds. Or hip, hip, knee, knee. Let's get it done. Last 40. This is it, team. In three. Strong plank position either way. Two, one. Here we go. Cross, cross. Still staying tucked in that pike, right? That does not mean hips up high here. That means you're not dropping here. You're tucking. Especially as the knees come in and across. I know. Everything's tired. It is for me, too. Yes, you can. 15 seconds. You're getting that cross or drop, and then knees coming in. 5, 4, 3, 2, 1. Stretch it back oh, man. You guys press those shoulders down, hips to the back. Can kind of go side to side with those shoulders. Quick little stretch, but of course, get more of a stretch on your own. Oh, Right here, team. Roll through. Through. Cat. Cow. So let me know in the comments how you're feeling. Let's take that arm under if you can get a little stretch again. The goal of this workout was to have circuits, right? That we could repeat. I know a lot of times we get repetition with descending intervals, so 30, then 20. A lot of. Lot of times we do no repeat, but maybe we'll do three versions of something or two versions of something other side. Or we'll have, like, a burnout round, right, where we do some isometrics, we do some time under tension. This workout, I wanted it to be different. Take your feet here. You can sit on the edge of the chair if that's better for you. I wanted it to be challenging for you to feel like you were working hard but without feeling like your muscles were burning so much that they were gonna fall off. Right. I wanted to be challenging in a different way where you can go heavier. You know that sit squat is hard. You know that kickstand is hard. You know that row is hard, but not the same burn. Our muscles working in different ways. All right? That is why cross this over if you can. You can also just take it down here. That is why this. This program, this is why our flex are stronger every week. Everything we're doing in the Bodyfit Athletic Club is designed to get that progressive overload in different ways. It's not just about this type of workout where you just do boom, boom, boom, same thing, three sets in a row. That's valuable. And it's not necessarily about oak. How can I burn out this muscle with a million reps or a million holds? We need a variety of all of it. We need power training, we need unilateral, we need core. We need all of it. So that is what we are getting here with this program and really with everything that we're doing in the bac. So let me know. How did you feel with this? How did you feel with those doubles where it was like you got just enough and then on to the next exercise so you could go heavy stretch. How are you feeling now? Good, I hope. Roll back onto those feet. Let yourself hang. You can either have your hands here on the ground, whatever feels good. Pedal, and then slowly roll it up. All right, team, shoulders back. So get some more stretching on your own, get some more mobility, and flexibility throughout your week. Let's put those fingertips down, let your head drop. A little stretch here. And leave me a comment. Let me know how you are feeling after this workout. Other side. All right, team, one big deep breath in and out. You did it. That was your dumbbell strength circuits workout. Great job, everybody.