Dumbbell Upper & Abs 10 Minute Quick HIIT

Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your dumbbell upper body and abs. 10 minute quick hit. Since it's just 10 minutes, it's a quick hit. We aren't going to do a formal warm up, so I want you to go ahead and just start moving your body to get the blood flowing. Let's roll through the shoulders and the arms to get a little upper body mobility. We are going to jump right in. We have only 10 minutes. Everything we do is 40 seconds of work, 20 seconds of rest, and of course, just like our name suggests, let's get a little cross for that core. We are focusing on your upper body and your abs. So upper and core, arms, back, shoulders. We're gonna get it done in just 10 minutes. I think your heart rate will get up for cardio, but if you're looking for a little add on with another workout or a day, you're short on time. This workout is for you. Go ahead and grab some dumbbells. I'm going to start heavy because we're going to start with our bent over row, shoulders back. I'm going to give you a way to add some abs as we go. Go ahead and hinge right here, pull them up. 40 seconds, right here. Elbows in and squeeze so you're bent over row. I want you to think of that hinge motion, right? So straight line from the back of my head to my tailbone, making sure I'm not rounding in the back. Really pull those shoulders back, eyes up, let those weights go down in front and then pull those weights towards your hip bones. Squeeze. If it feels better for you to stagger it, you can do that too. If you want to get a little balance and core, tap one foot back, back to cent. If that doesn't feel steady for you, then I want you to keep it right there. But if you can, a little bit of extra core. We got five, four, three, two and one. All right, hang on to those weights or switch to a little lighter if you want. Now we are taking it to some biceps, your regular curl about halfway through. I'll give you a way to add some core. Let's get it done in three, two, one. Here we go. So up and down. So everything we'll do, we'll start with a back to basics, like a bicep curl, like a row if you need to. You can stagger to keep that core engaged. Weights all the way down, and then I'll give you a chance to add on. So if we start with upper, we'll add some core, we start some core, we'll add some upper right here. If you want. Bring that knee to your chest. Bring it right here. Yes, you can. That is optional. If you don't feel steady doing that, it's just going to add a little bit of core. Work right all the way through. Yes. Five, four, three, two, and one. All right, set. One. Way down. We're gonna split this half and half. We're gonna go triceps overhead. So if this doesn't feel right for you, then I want you to take one dumbbell between two hands and just keep it there the entire time. We're taking it right here. Here we go. Behind your head so that weight is coming down behind. I like to keep this hand here to keep my elbow from wanting to go out. Right here. We're going to keep this steady. We're only doing the triceps the entire time. Right here and up. Boom. Switch your sides right here. Isolated triceps, so using this hand to keep the elbow in, trying to get low. So it's tempting to just go halfway, but we really want to take it here to here. Isolate those triceps. Yes, you can. Boom. Breathe. Three, two, one. All right, two dumbbells are one. We're taking it with a shoulder press. Then I'm going to give you an option to bring the knee in. So if you want to go up, pull it in. Standing core, two dumbbells or one. I'm gonna start with two. Let's get it done in three, two. Isolate shoulders up and down. I'm gonna keep my elbows in. You can certainly go to more of that traditional shoulder press. And again, if you want, you can take it one dumbbell. Maybe you're at the end of a workout. I just did a longer 35 minute workout, so my arms are really feeling it. So I'm going to adjust a little bit. Bring that knee in. Press knee in. So it's kind of like a press and a standing crunch. Right, and here. Yes. Breathe right through here. You can do it. Keep it going. Five seconds. Pull it in. Three, two, one. Let's give our hands a little bit of a break. Here's what we got, team. We're gonna have our fifth and our 10th move. Be a little bit of cardio, core and upper. So we're gonna go punch, punch, knee, knee. If you're not punching, just reach. I know not everybody likes kick flexing. That's okay. But here we go. We're going dab, jab, cross knee, cross knee. You can keep it low impact right here. Knee, knee, or power it up. You can even go four, three, two, one. You do you. This is your workout. Four quick punches, jump the knee or regular jabs, knee and knee. After this, we're going all to the mat. So we got five minutes up top, closing with a cardio upper and core. Five minutes down at the bottom, closing with the cardio upper core. Four, three, Knee and knee. Join me down on the mat. I want you to start heavy if you can, on your back. I'm going to give you some different options. We're starting with that chest press halfway through. If you want to add a little bicycle, you can. We're going to add some isolated core here with some upper as well. So bringing it here. If you want to be in the bridge, you can do that as well. Let's start with a press. Up and in, down and out. Strong all the way through. Yes, you can. Core is engaged. So what you think about tilting the hips towards the ribs. Then if you want an add on slow bicycle. Take your time with it. The weights have to counter balance right here to here. That's not right for you. You do a bridge or you just keep the press. Yes, you can breathe. We got five, four, three, two and one. I want you to set those weights down. Big stretch right through here. One weight. You're just gonna hold it up top. We're gonna flex our feet. We're gonna lower down for core. If that's not right for you, I just want you to keep one foot on the ground and just do a little scoop for core weight up top. Just your core. Tilt the pelvis in. Here we go. Lower down and up. Some things I want you to think about. That weight is right over the chest. You're either holding it here or on the sides. You can push into it. If you want to add a little extra upper right through here. I want you to think about pulling your inner thighs together. Feet towards the ceiling. Really squeeze those heels together. And if you want, you can do a little triceps and up. Little bend. I've got one dumbbell. You can also use two if that's right for you. And breathe. Yes, you can. Right here. Burn. Yes. Ha. Three, two, one. And relax. Roll over on to your side. Right. We are gonna take it to 20 seconds on the right. You can stay lifted or you can reach it up and lower down. Up to you. Bring it up right here. 20 seconds. You're holding that side plank. If you need to drop that knee, maybe I'll get these weights out of the way. If you want to drop it down and up, you can add that upper, but we're gonna stay body weight. Just think shoulder mobility as you lift for the obliques. Right. All the way through. 3, 4, 2, 1. And relax. Swing those legs around to the other side. Let's take it here. Here we go. So lift it up. And hold. Hand can be here, knee can be down, hand can be down. Whatever you need. If you want to drop it down, reach it up, drop it down, reach it up. Yes, you can. And up. Right here. Breathe. 3, 2, and 1. I think we got it right. Good stretch. Turn into that front plank. So we are going to take it on to our hands and our knees. We're here. We're going to start with a walk back plank for a core. And then if you want, you can add the row at the bottom or the row at the top. I'm going to give you some options. So start here. 40 seconds. Zip up that core. We are almost done. High plank right here. Walk it back, walk it in. A good modification would be to drop those knees down in between or to just stay on the knees, reach it back, take it here if you want. Row on one side, row on the other. Walk it back, walk it in. If you're feeling ambitious, breathe. You can jump it back, jump it in. Up to you, up. You got that row, Take it back, take it in. Yes. Team, we are so close. Five seconds. Four, three, two, one. Relax it down. This is it, team. Your very last move. I promised you a cardio core and upper. So you have a few options. You can be on your elbows, you can tap it out, you can jump it out or out. Bring it up, out, bring it down. Totally up to you. Let's get it done. Here we go. We got jack. You can just do the plank jack if you just. If your arms are spent. But if you want, you can go out and in, take it up, out and in, take it down, out and then take it up. Yes, I know. I feel it too. My arms, my core, my heart rate. Slow it down. If you need to tap, tap up, tap, tap down. Whatever you need for you. Down. 5, 4, 3, 2 and 1. Stretch it back. You did a team. I know. Sit back into those hips, stretch those arms forward. Hang out in that child's pose. Really reach your fingertips forward. How do you feel? My arms are spent. My core is tired again. I'm doing this after I just filmed a 35 minute workout. Maybe you're doing this as an add on, but remember, these workouts for that day. Yeah, maybe you did a workout, maybe it was a little shorter. Maybe you are still feeling good. Go ahead and slowly bring it up. Or you're feeling like you have some energy left after that workout. You can do these as a little finisher. Obviously you can tell they're good finishers. They're high energy, they're quick. We get a lot in at once. Or maybe you got a day that you're really short on time and you just want to get something quick in. Check out these workouts. I have tons of 10 minute quick hits. Some with equipment, some with not. Reach it out, take it behind and big stretch through here. They all can be done quickly and efficiently. Most of them are full body. A lot of them are no equipment. So if you need that option, check out my whole playlist of 10 minute quick kids. Make sure you check out all the links in the description below. Don't forget to subscribe to my YouTube channel channel, download the free Body Fit by Amy app and of course leave me a comment. Let me know what you thought and follow me on social at Bodyfit by Amy and come back for more. Thank you so much. Let's get one big deep breath in and out. You did it. That was your dumbbell upper and ABs. 10 minute quick hit. Great job everybody. Sam.