Dumbbell Sweat & Strength Total Body Workout (ELEVATE DAY 6)

Hey everybody, I'm Amy from Body Fit by Amy. And this is your dumbbell, sweat and strength workout. In this workout, we are going to work your entire body using a set of dumbbells. If you have a couple of options of weights, keep them close by. And we're going to be working in timed rounds of either four or five minutes. We will have a sweat round followed by a strength round. And we're going to start with a little mobility, of course, all of it. I'm going to give you lots of different options to work to your level. Are you ready? Let's do it. All right, you can go ahead and start moving, marching, rolling those shoulders. We're not not going to do our regular warm up that we do. We're actually going to start with our first four minute sweat round is our mobility round. So that is going to be our warm up. All right, so again we're working in four minute rounds or five minute rounds, four minutes of sweat, five minutes of strength. Now the first one, yes, it mobility, but we are going to have some cardio mobility within that. So you should get your heart rate up a little bit, you should get a little bit of that sweat going. But we've been doing this recently, just bring the knees in either underneath or in the front where we make our very first circuit, a warm up. And I think some of you are liking it, so let me know in the comments. All right, so we're gonna start with four minutes. We're going to start with a squat into a hinge and then we will add on from there. Everything do today is going to be adding on. So just hang with me. Four minutes starts now. Here we go. So hands behind the head, squat and then hinge trying to open up the knees. So again it is mobility, it's all body weight. We're not going to use those dumbbells just yet, but we're here and here. Take it down and bring it up. So again, everything that we're doing when you start that round, we're not going to be timed intervals like those 40 or 30 second rounds that we do often. You're going to have a timer on the clock. Four minutes or five minutes and you just got to hang with me. We start back to basics, we add on and when the timer stops, you are done. All right? Right here we're going to go hip roll, side lunge, hip roll. You decide how deep you want to get and what speed you want to go right through here. If you want, you can add a little arm, upper body to it. It's a little roll and then reach. Roll and reach right through there. Don't overthink it. There's that heart rate, right? One more. All right. Hands behind the head. We're just gonna do little knee taps, right? So we're here. Little cross body movement that gets our brains ready to move, right? Also engaging the core. Also feeling a little bit of that heart rate. Now let's add rotation, elbow to knee, opening up the chest. So a lot of the reasons we do this like we're doing. You keep going is because we get that chest opener. A lot of us are really tight because of this. So we keep it here. Rotation, getting the core moving. We got three, two, and one. Start at the end of your mat. We're gonna reach it down and reach it up. You can stay here. Or if you were able, our favorite cardio mobility warm up. We're gonna inchworm it out. Take it out to here. Hold. Feel your core kick in, and then walk it back, Right? And then bring it up. If you want to just keep a hinge or you want to walk out to your KN works too. And walk it back right through here. Yes. At your own pace. One more. If we can hold this one out right through here, or hold on your knees, we're gonna do moving world's greatest stretch. So watch me. Big stretch, big reach. Take it here, step it back. If this is not right for you, you can just be on the knees and get a little stretch. If you can stay in that plank, you'll probably get your heart rate up a little bit more. Right through here. Here we go. Take it up and reach. We're in that last minute. Let's get one more each side. Get that stretch out of it. And then step up, round up through your back. Let's do those little taps and reaches like we do at the end of most of our warm ups, right? So maybe you're getting a little swag, getting that heart rate up, but getting mobility as well and getting that warm up. 20 seconds. So if you want to get a little extra, you can bump up the cardio just a bit. Totally up to you. 10 to go. And then we'll get a quick breather and we'll jump in with our weights. 5, 4, 3, 2, 1. There you have it. Four minutes of sweat. Let's take it to five minutes of strength. Quick sip. All right, team, so again, just follow me. Everything that we do, we'll start with the back to basics, and then we'll have an optional add on. Don't worry if you don't want to do the add on. You always have the option just to keep it basic. We're going five minutes. Here's what we're starting with. Watch me if you can. We're gonna do a racked squat. So racked meaning those dumbbells are here or here. I often like to rest them on my shoulders. That doesn't feel good for you. You can have them down below. Then we'll add on after we do our rack squat, then we'll add on some squat to lunge. All right? And then we'll take it right side and then we'll have a little breather. Then to left side. Follow me. I know it's a little tricky when we don't have our standard intervals, but I promise you five minutes is gonna go by quick. So core engage rack. Those dumbbells start with just your squat. Here we go. Sit low and bring it up. I know. Sometimes we wonder why we often start with squats. Such a good warm up move. Lost my balance there. That's where that core kicks in with the rack again. If that's not right for you, you can have them in front, you can have them down below. But really good. Pretty much full body move, lower body focus. But to get your body prepped to add on, which we're going to do right here, you can keep the squat or we're going to go squat, step back, left and lunge stay same leg, squat down, step back, and lunch right here. So you can keep them racked or if you want, we're gonna drop them down on the lunge. It's up to you. So then it's curl, squat and then lunch. Right? Curl, squat, one minute down and then lunge. Let's get two more. Curl, squat, it's that heart rate. And then lunge, curl, squat and then lunge. All right, team, right here. Alternate your curl right here. Catch your breath. I know. And breathe. Five minutes is gonna go so fast, right? Hopefully I can get it all in all right together. Watch me. We're gonna go up, rotate, take them down. So a little tricky. Palms up, regular curl. Then rotate, take them down. That doesn't feel good for your wrist or your elbows. Just keep a regular curl, but little rotation. Shoulders, elbows, wrist. We get that mobility work and you can feel it's challenging. Right up. Two more. Yes. Two minutes down. All right, team, we're gonna rack them again. Squat to other side. Lunge, so your other leg is stepping back. We'll start with it all racked. Then we will add that curl. Then we take it to the mat. Here we go. So squat down. Other leg goes back in the lunge. Here we go. Squat down. Rack. Squat into a lunge. Now, here's your option. If you want. Drop them down for the lunge, curl it up to squat down for the lunge. We got four more. Four and breathe. I know. Three. Boom. Two. Last one. Three minutes down. All right, team, so set those weights down. In fact, you may even want to get something heavier. We're coming down on all fours. Here's what we're looking at. A kneeling. Oh, row with a leg lift. So it's going to be here. Lift and lower. If that doesn't feel right for you, just stay on all fours. Or keep it up. Top, opposite arm. I'm gonna row with the left, lift with my right. Here we go. Up and down. Squeeze. So I want you to feel everything that's working here. Right Again. If that feels like too much, you keep that toe down and just do the row. Your core is engaged, your back is working, and you're getting all down the back of that leg. So glutes, hamstrings, low back. 3, 2. Can you hold it up right here? Just hold. It's an isometric hold. Squeeze in the back, squeeze all the way down in the back of the leg. Four, three, two. Little stretch back. All right, team, let's switch it to that other side. When our last minute. If you want to keep that leg down, you can, but row and lift. Here we go. Up and down. I know it feels like you have a little less range of motion, and that's okay. Just think about that squeeze again, all the way down through your back, upper back, mid back, glutes, hamstrings. Keep it moving. We've got four. Three, two. Hold it up. Isometric hold. Nice and tight. Squeeze the elbow in. Squeeze all the way down through the back, lifting the core. 3, 2, 1. On your elbows, team. I want you right here for that plank to Finish strong. Last 15 seconds, you're just holding. Everything is in tight. Yes. Five, four, three, two, one. Right, five minutes. Done. Set those weights to the side. Grab a quick sip of water. Guess what, team? That was a lot of upper body pull, right? We had our row, we had our curls, and we had that squat and lunge motion. So next time, you can probably guess, we're gonna do some hinge, we're gonna do some upper body push. We're gonna get it done. But first we're going to our sweat round. This is A sweat round with one dumbbell. So I want something kind of medium. You can always switch to body weight if you need to. We're not gonna go super high impact. We're gonna get our heart rates up using our dumbbells in a different way. All right, so we are going to start with a little side step and then we'll add a push onto it again, if you want to keep this up, strictly cardio. Drop the weight, just do the motion. But let's get set. Shoulders back, sweat round. Four minutes is all we need. Three, two. Side step, right here. Side, side. Yes. Start slow, slow and low. Slow and low impact. Then as you're ready, little push. Push and rotate. If you're feeling it, shuffle and push. Or shuffle step, push. I actually like that better when we're dealing with a weight. Just to do a big step. Feel the arms, right? Pull those shoulders back. So everything we got working here, shoulders back, biceps, shoulders, chest. Keep it moving. We got 4, 3, 2, 1. Right here. Here we go. Take it to the side. I know, little taps, ham string curls. Bring them up right. Slow and controlled. And anytime you want to drop the weight or take a breather. But remember, it's only four minutes. And now it's three. It's two handed curl with your biceps right up and up. Yes, team, we're so close. Keep it moving. We got 8, 7, 6, 5, 4, 3, 2, 1. Bring it up. Right here. March. Right. Remember that core march. Really focusing. It's not just a march like this, but pulling the knee in to get the core working. Yes, you can. Can we add our press right here? Bring it up, bring it up. Yes. Take your time. Does not have to be fast. We got eight, seven, six, five, Two minutes down. Two to go. Four, three, two, one. Can we bring it up right here? Triceps and chop. Bring it in. Press triceps. Take it across here. Triceps. Bring it down across your body. Yes. Triceps. Boom. Bring it up. Ha. And here. Keep it controlled. One more each side. Then we're putting this weight down right here. Ah, core. I know. Right here. All right, team, go ahead and shake that out. We're taking it down and down. Bring it up, bring it up right here. It's a surrender. If that is not right for you. Let me give you an option. You got lunge and lunge. That works too, if you can. Down, down, up. One more each way. Cardio conditioning. I know. All right, team, let's finish this out. Take it into that high plank if you can. And we Got our mountain climbers. Last 30 seconds. Cardio and core. You can do it because it is only 30. If you need to, you can take it standing climber, but keep that core engaged. 20 seconds is all we need. Then it's our last step. Sweat round. You can cross body with those knees if you want, but stay strong. I know those arms are feeling it, but you can do it. Yes. 5, 4, 3, 2, 1. Big stretch back. Who feels their heart rate? I know I do. Who feels your arms? All right, team, quick breather. Give your hands a break. Give your arms and legs a break. Give your heart rate a break. Here we go. Last round. Five minutes to go of strength. All right, we're going to start heavy. We're going to do a kickstand deadlift, right? So we really work those hamstrings and those glutes. When we add on to it, we're going to add a little curtsy lunge. Optional. Optional. Then we're going to take it to some pressure motions, right? Because we got that press. Chest, shoulders, triceps, all of it is coming, starting with those heavy weights. If you got it. Kickstand. Remember, our deadlift is here, right? So your kickstand is exactly what it sounds like. Foot is here. You're gonna hinge forward. You're gonna push up through that front leg. You can take it to a one leg, but we're going to add the curtsy on. So shoulders back. Get set. Five minutes. Starts now. Kickstand deadlift. So same idea. Drive the hips to the back. It's not a lunge, right? It's a hinge here, bring it up. Take it here. Bring it up. Yes. Let's get one more. Now let's take it to a curtsy. So we're gonna go kickstand. Bring it up. Step over in a curtsy right there. You can keep just the kickstand or you can take it just the curtsy. It's up to you. Kickstand and down. I know. Keep it moving. You got your hinge, glutes and hamstrings. Add those quads and outer thighs. And here, team. And here, last one. Can you hold that curtsy right here. Hold it down. Pulse. Yes, team. Four, three, two, drop. One heavy weight. Step it up right here. All right, One heavy one sided press. You can do it. Watch me. Wrap it in press. Wrap it in press. If that is too heavy, take it two hands or switch to something lighter. But if you can wrap it in, take it out. Whoo. Three, two, one. Switch your side so again, core engage. Wrap it in. Out, and up, up, and then two minutes down. Team. Three to go. Pure strength, upper body. I know those shoulders are tired after you just did all that stuff. Sweat, work with one weight. Three. Oh, man. Two. Oh, I gotta go here. One. And relax. All right, Grab that other heavy. We got kickstand. Other side. So remember, we're just gonna get six. Just our kickstand. We're gonna add that curtsy. So shoulders back, core engage. Here we go. You're gonna hinge and bring it up right here. Hinge and bring it up. Hinge and up. Kickstand. Drive up right through here. Two more. Why, hello there. Where's your dad? Okay. Okay, you can do it with me, but stand to the other side. Here we go. Hinge, and let's take it to a curtsy. All right. Yep. Grab your weights, Take it hinge. Real life here, team. And curtsy. Okay? Yep. Stay right there. So you're gonna do a little bend. Had to get her her own weights. Three minutes down. Team here. Yes. It's kind of hard to do, right? I want you to think of your curtsy like your little curtsy bow you do in ballet. Right here. Oh, Here comes Daddy. 2. And here. Last one. And here. Oh, team. All right, let's take it down on the mat. Okay. Can you lay on your back and watch me here? Grab something a little lighter. Team, we're gonna go chest fly. We're gonna add some triceps, but we're gonna start with some core. All right, here we go. Little scissors to stretch out those hamstrings. So we're here, right? If that's not right for you, you can keep your upper body down and one foot down and just get the stretch. But if you can, you're here. Yes. Good job. You got it, Maya. Body fit by Maya. 4, 3, 2, 1. Grab your weights, baby. All right, we're gonna take it out like we're hugging a beach ball, right? We're taking it here, and we're bringing it in. Join me, team. If you need to take this standing or in a bridge, you can. But we're so close. Our strength round is almost done. Let's add some tries out with the fly. I like it. And then triceps. I love it. Maya, take it out with a fly and tries. There we go. 15 seconds. You can drop those toes if you want, or do legs out like Maya, but keep it strong, keep it controlled. 5, 4, 3, 2, 1. Good work, Maya. All right, quick sip of water. All right, team, here's what we got. We're gonna get a bonus move. What do you think, Maya? Where'd you go? Where'd you go? Oh, yeah. Get your water. All right, one bonus move to finish it out. How about we get sweat and strength in this move? You know what I love is a dumbbell swing. All right, so we got our two weights. Watch me. We're gonna swing it. Three, two. We're gonna clean at the top. Then we're gonna go squat, press, squat, press. All right, Swing for three. Squat and press. Right side and left side. Sweat and strength. Bonus. All right, grab your weights. All right, I'm gonna be over here. Okay, good. All right, we got 60 seconds. Let's get it done. You're gonna hinge it. If you don't feel like swinging, you can just do a deadlift. Here we go. Three. Do it your own. Three, two, one. Here we go. Three swings. Three, two, one. Take it here. Squat down, press one side. Squat down, press other side. Here we go again. 3, 2, 1. Squat down, press one side. Watch me. So you're not just swinging your arms, you're gonna hinge back. Three, two, one. Rack it here. Squat and press. Squat and press. Almost done. Three, two, one. Take it here. Go. Yes. Team, finish strong. Here we go. 3, 2, 1. Right here. Squat and press. Squat and press. Yes. Take it to the side. Set them down. All right, Maya, shake it out. High five. All right, let's get a quick little cool down. But in order to keep this short, we're not going to do too much of a stretch. So please make sure you get some stretching on your own. Stretching is so good for our bodies, right? It makes you have so much energy. It makes you have so much energy. That's right. Take it up right here. Over to the side. Little stretch. I'm sweaty. Are you sweaty? Oh, yeah. You hear the lawnmower? Yep. We better finish this up. Stretch it to the back right here. A little hamstring. Can you do a little stretch here? Float right here. Be sure to leave me a comment, let me know what you thought. Did you like this workout? Did you feel it? Yep. There's the weed eater as well. Real life, folks. Real life. I know that you are competing. You are competing with all these things as well. Like somebody mowing the yard or weed eating. Like your four year old coming in into your workouts. Little stretch here if you want to get it here. I get it. Listen, I am just trying to get moving just like all of you. That's why I got these workouts short for you. I want them to be effective, and I want them to be fun and something that maybe you can do with your littles around. All right, Maya, what do you think? Tell them. Get some stretching on your own. Yes. And thank you for being here. And thank you for being here. Have a fun workout. Next. Have a fun workout. Next time, let's get one big, deep breath in. And out. That was your dumbbell sweat and strength workout. Great job, everybody. I just got.