Full Body Dumbbell Workout at Home: Dumbbell Total Body ENERGIZE (DAY 11)

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell Total body energized workout. This is a full body workout for strength and cardio where we will be using your dumbbells. The way it's going to work today is we're going to start with 30 seconds of a back to basics. Then we will have a second version where we add a little intensity and a third version, all in 30 second and short intervals. Of course, I'm going to give you lots of different options to work to your level. You can keep it back to basics, you can keep it low impact, you can take it up a notch, whatever works best for you. Are you ready? Let's do it. Go ahead and start moving your body. Let's get a little warm up. So you can jog it, you can march it, Whatever you need to do. Just to loosen up, I like to get a little roll through those shoulders right through here. Start small and then take those shoulders a little bit bigger. So what we're working with today is our dumbbells. As you can see, I have three options out. 10, 15, and maybe I might need my fives on something, but probably not. I'm going to encourage you to go heavy, but the way it works today again is we're starting back to basics. So our very first move is just going to be a squat. Then we're going to rack it, as in putting our dumbbells up on our shoulders, if that's an option for you, and take it staggered. So two different variations and then we're going to go from one and zia to the other. So that's kind of what it looks like is we're increasing the intensity as we go. We do this a lot with our cardio workouts, but you always have the option to keep it back to basics. You do you. You know what I always say, be where you are today. This is your workout. I want you to work at a level that's challenging for you, but it's also doable for you, right? You got nothing to prove here. You showed up. You already did the hardest part. You showed up today. You are successful. Let's just take it side to side. Little reach, little reach. Right through here, reach. So we're just getting our body warmed up here. As always. If you need more of a warm up, please get it on your own. We're keeping it pretty short and sweet, just with some mobility work, some movement prep. Let's take those legs out right here. Let's roll those shoulders Warming up through our back. You can always check out my extended warm up and extended cool down if you need a little more. Just getting some activation and engagement here, and most importantly, getting your body's core temperature up. Let's walk those feet in. We're going to take it to a squat, to a lunge, so. And then tap it back. You decide if you just want to go down and just do a little tap back. That works too. If you can. We're gonna drop in that lunge. Step it back, sit low. Step it back, sit low. Let's go. One more each side. Warming up through the legs, but getting that reach if you can. Stay here. If you're able to take it all the way down, lean forward to open up that hip flexor. Take that leg out just a bit. And then hand down. Create that space. Reach it up. If you want, you can just hold it here, reach through. You can press up on that back leg or you can just keep it down. Maybe that's better for you. That's not right for you. You just stay up top, grab some balance if you need to. From here, step back, either on your knees or on your feet. Feel that core kicking in and step back here. If you're coming from the top, just step back into that lunge. Take it low if you can. If that's comfortable, you. Otherwise, stay up top, create that space, then reach up, take it through right through here. Already feeling my legs. I don't know about you. And here. And again, if you're able to take it back to that high plank or stay down on those knees, and we're just going to take it. Sit back a little child's pose. Hop up to plank. Right through here, Just get that stretch. If you're not going to plank, just come up to all fours. We got the core firing up. We got that stretch through the upper body, body and our wrist. One more. And just slowly walk your hands back or walk your feet up. Whatever you need to do, just slowly bring it up. All right, little cardio to get started. Tap it out right here. All right, so we're going in 30 second intervals. Most things have three rounds of 30 seconds. Some have right and left. But then several of our things, especially in our second circuit, we'll only have two rounds of 30 seconds, so we'll have it back to basics. And then we'll have what we'll call an energized round, just to make it fun. Back to basics. Take it up. Energize. All right, team, so we're Gonna get it done again, starting with just a squat. After each round of 30 seconds, you get a little breather. We'll switch it up, especially if we have a right side and a left side right through here, little stretches out, and we're gonna grab some heavy dumbbells. So I want to encourage you to try to go heavy. If you have that, what's going to happen is we're going to be able to go heavy and then different ways to increase our intensity. It does not mean jumping. It does not always mean higher impact. But what it means is that we've got some options to get our hearts pumping, to energize a bit. So we're starting here, just your regular squat. We're gonna take it here, take it here down to the side. Think of it as a little suitcase squat or a farmer squat. Dumbbells on the side. Sit low, drive the hips to the back. When we take it up, we're going to do a curl, and we're gonna do a little staggered squat, But I'm going to talk you through it as we get there. Here we go. So sit low and bring it up. Looks like this. So you're sitting like you're sitting in a chair. Do not worry about those knees going forward. Gone are the days that we want to try to keep the knees behind the toes. I want you to find what feels good for your body. Trying to keep those heels down. If you need to feel free. Maybe what feels good for your body is one heavy weight in the center. You got about 10 seconds, and then we're gonna take it up racked. We're gonna stagger it just a bit. Three, two, one. All right, so all wrapped means is we're gonna take it up here, resting on our shoulders. I'm gonna bring my elbows in. I like to rest my dumbbells here. If that doesn't feel good for you, just have one weight in the center. We're gonna stagger it. So up on that toe, this leg's doing more of the work. Here we go. Down and up. So it looks like this just staggered. And up on that toe, you don't have to be super far back. It can be about here. And notice that I'm still sitting low in that squat, but this leg that's flat on the ground is doing more of the work. While we're doing that, we're also complicating things, right with the rat right here. Starting strong. I know. 3, 4, 2, 1. And relax. All right, team, so here's what we got. We're going from one to the other. Two options for this. Squat down, bring it up. Bicep curl, stagger it. Or if you're feeling it and you're comfortable with a clean squat down, clean, which is a little power move. And then stagger. Only if you're comfortable with that. Who are already feeling my heart rate. Let's get that energize round in 3, 2. Regular squat. Here we go. Squat down. Bring it up. Bicep curl, racked, staggered squat. Take it down if you want. You got the clean, racked, staggered, and here. Not getting very many. And breathe. Yes, team. I know you can always just keep your regular squat. Let's get one more. Yes. And relax. Set those weights down to the side. Let's get some little stretches out so hamstrings reach it back. Do you feel that heart rate? Do you feel when we put things together, one, it means that we have very few reps, right? I think we got four of those. But it really drove the heart rate up. We weren't going fast, we weren't jumping. We were just finding ways to take the same move, make it a little different and get more energy, get more that metabolic resistance training, right? Maybe you felt your heart rate up the whole time. All right, we're gonna do it again, starting with that squat rack, staggered, then putting them together. Grab those weights. Regular squat. Here we go. So I want you to try something. If you have the weights down by the side, maybe you want to try them down in front. See how that feels right here. Sit low and up, still keeping the shoulders back. The danger we fall into is wanting to round in that back right again. If you need one weight, that's okay too. Core engaged at the top. Sit low, Drive it up. Five seconds. Last one. All right, team, so we're going to that Staggered and wrapped. So if you're rocking with one dumbbell, it's just here. Bring it up. You got two. They're racked here. Let's get it done. It's only 30 seconds. Bring them up. Stagger. Here we go. And breathe. So you're just back just a tad. It doesn't even have to be that much. Maybe this feels better for you. You're still sitting low either way. Find what gives you the best form, the best control. Maybe it's just that regular squat. If that's you you, do you be where you are today? Maybe you need to keep it back to basics. You're still working hard. It's not an easier version. It's just a different Version. Three, two, one. All right, team, you know the drill. Watch me one time we're going squat bracket with a curl or a clean, staggered, right. So you can do a regular bicep curl or the clean, which adds a little power. If you've done that before, if you're comfortable with it, catch your breath, get ready. 30 seconds. Last 30. And three, two, one. Squat curl and staggered. Take it down if you want. Try not to get that back into it. We're using power and. Yes. 10 seconds. Yes, you can breathe. I know. A little tricky. Then we are done with this one. 3, 2, 1. Burn. Catch your breath, team. Oh, man. Shake it out. So you see what we did there again, we didn't make a crazy compound move. Well, kind of with a curl, but just keeping the same move, adding on for intensity, for that energized round. All right, tap it out. Grab something heavy that you can do a bend over row with. Super simple. You're gonna like this one. You're taking it with your regular bent over row. So if I had dumbbells here, flat back for 30, then we're going to take it to a plank row down into the plank. If that's not right for you, you go down on the knees or you stay up. Then we're gonna walk back one row up top, one row in the plank. All right, grab those weights heavy if you got them shoulders back, Hinge it here, flat, back, back. Here we go. So you can have your feet parallel if that feels good for you. You can also stagger. Maybe that's a better option for you. Either way, we want a straight line from the back of the head to the tailbone. And we want those weights coming up towards the rib cage, towards the hips, not up here, because we're going to get into our shoulders. Pull the weights here, pull your elbows in. Keep that core engaged. Keep that back flat. 5, 4, 3, 2, 1. Bring it up. All right, now we got two dumbbells or one. I'm gonna go with two because that's what we're gonna do. Once we're switching between the two and we're coming into a plank row. So that looks just like this. You can either be here and here or hands here. So join me down here. You can also just be on the knees or be on the knees here. Find what works for you. We're going in three, two, one. Here we go. Bring it up. What we're trying to do is keep that core engaged. Yes, you're gonna get a little movement here. That's where your core works extra hard here. But we don't want to be pulling side to side. Right. We want to keep the row straight up. And here. Yes. You can keep those shoulders right over the elbows. Not leaning back, not too far forward. Lot to think about. I know. Can always drop to the knees. Three, two, one. All right, team. Now you can pick either of those if you want to just do the bent over row here. Or if you want to just do the plank row if you want to make it tougher and switch in between. We got flat back row, walk it back or jump it back. Row and row. Walk it back or jump it in. Get set. Flat back row. So stay low the entire time. It's only 30 seconds. Then we're going to some core and upper. Just like this, I guess. In three, two, flat back. Here we go. Row. Walk it back, row each side again. If that's too much switching, I just want you to take one. Either the bent over row or the plank row. They're both challenging. They're both going to get your muscles working hard and get your heart rate up. And here, breathe. Yes. Five seconds and you get one more of each. Breathe up. Yes. Catch your breath, team. Oh, man. I'm feeling it. This is one of those that I programmed, and I knew it would be challenging, but. All right, how about something easy or easier? We're gonna take it to a windmill. So I'm actually gonna go a little lighter on top with my tens and a little heavier on the bottom so my windmill looks like this. One out, one up. Watch me here while you catch your breath. We're just going down for 30. Then we only got one extra round of 30. We're gonna wrap it in. Press it up, Arnold. Press windmill all the way up. Wrap it in. Then we'll switch our sides so it's only 30 and 30. 30 regular windmill, 30 with a press, then we'll switch. All right, then circuit one is done. Go ahead and get set. Heavier on the bottom if you got it lighter on the top. Starting up top in 3, 2, 1. Now, other ways you can do this move is you can just do the upper like we do with the kettlebell, if that is better for you. Or you can just do the lower. You pick what's best for you. You can still get that movement once we add the press with the lower. 10 seconds right here. Here we go. Keeping it up. 5, 4, 3, 2, 1. All right, rack it here. Everybody watch me while you rest for 15. Same side press windmill. Bring it in. If you have no weight up top. Then I want you to just get the motion. Nice, good form hinge in 3, 2, 1. We got shoulders and arms. We got lots of obliques all the way here. Wrap it in. We won't get very many, and that's okay because we want that good. Good form. And in. Take it up. Wrap it in. Yes, you can. Boom. Can we get one more and relax? All right, set those weights down. I'm going to switch them. So again, you do what's best for you. If you're someone who normally only does a windmill low, keep it low. You again can still get that shoulder mobility here. If you're someone who often goes heavy up top, I would say go heavy, low, and lighter up top. You're gonna get both. All right, let's get it done. Other side. We got 30 and 30 little breather in between. 15 seconds or so. Starting with just that Goodwill. Good windmill in three, two, one. Take it here. Bring it up. Yes, you can. And up. The good news is that that second circuit is going to be a little quicker because breathe. Our first two things are only 30 and 30. Like this, right? Straight up. Shoulder mobility at the top. Last one. Here we go. Breathe for a second. You can give your hands a break if you want. Remember, it's that arnold press, half arnold press so up, and then rack it in. Once you're all the way at the top, that's when you hinge for that windmill. Don't rush it. You're not moving on both one and then the other. Here we go. 30 seconds. Take it down and bring it up. Take it up, take it down. Whoo. And bring it in. I know shoulders and chest as well as lots of core. Breathe up. Can we get one more burn? Yes, team. All right, grab a sip of water. Oh, man. All right, catch your breath. Sip of water. And then we're gonna stretch out those shoulders as we stretch out the legs. Watch me here, team. If you want why I talk you through our next move, Just get them shaken up. Cardio mobility. All right, so we're going to a kickstand deadlift. Many of you have done this before. We're going to keep it kickstand because we're going deadlift into a swing. If you have never done a kickstand swing before, I'm going to show you how to do a regular. But we're starting here. Just your kickstand deadlift. It's a hinge. Drive it back, then we'll set up and we'll do a kickstand swing. Looks like this. It's a little trickier than our regular kettlebell swing. So if you've never done that before, you can take it to a skier swing or a swing with a dumbbell in between. Go ahead and grab something heavy. I'll talk you through it. One foot forward. Other foot is. Is literally in a kickstand. Here we go. It's a hinge. Push through that front heel. So remember, your hinge is not just bending forward. You're actually driving the hips back. I like to keep the weights close to the front of the leg, especially in this kickstand. Your front leg is doing more of the work. Right. Drive it up. Yes, team. This kickstand is exactly like it sounds. It's just for balance. One more. All right, so if you want, you have three options. Your regular swing right here, just like we do with the kettlebell. Power it up, let it drop your skier swing. Both feet side by side. Looks like this power it up or kicks it. Stand. All right, Whatever feels best for you. I'm gonna do the kickstand, but I want you to do you. You can also just do your deadlift. Let's do it in 3, 2, 1. Kickstand swing. If you want driving up through the hips and the glutes like we do on a regular swing. But that front leg is really doing most of the work. So really push up through that heel. Lock out at the top. I know it's different, so you can always take it. Skier, maybe that's not feeling right. Take it here or deadlift. That works too. 5, 4, 3, 2, 1. And relax. All right, team. To stretch that out, remember which foot was forward before you get that other side. We're gonna get a little plank to down dog. Then we'll up our intensity with a little climber. So if that's not right for you, you can go here to down dog, or you can go here to child's pose. If you need to be on all fours, if you can. We're going plank to down dog. Little stretch, then climber to down dog. Here we go. So you got your plank press up to the down dog. Get that stretch. Stretch those hamstrings. Use your core to come back to center. You're just holding for three. Three, two, one, lift. Use your core. So we want the back stretch, the hamstring stretch. Very intentional to put this right after that swing, right in that deadlift so you can get that stretch again if you need to. Just be here to here. Five seconds. Down dog. Down and relax. All right. Rest your wrist. So now we got that down dog. Then you're gonna bring your knees in. 4, 3, 2, 1. For a climber, you don't have to go super fast. You can tap them in, you can run them in. You do you. If you're doing child's pose, take it to a bird dog. Here we go. We got down dog. Let's add some intensity. Four, three, two, one. Take it back. Or four, three, two, one. Up to you. Four, three, two. Yes, you can. You got it, team. Lots of core stretch. Adding that intensity. Bring it and relax. Stretch it back. All right, team, we'll come back to here, but slowly make your way up. Yes. All right, we got our kickstand. We got our kickstand swing. Or our skiers swing, or our regular swing. Then we're taking it back down to a plank on our elbows again. I'm going to give you options. Grab those heavy weights again. We are so close. Team, let's get it done. Breathing into it. Shoulders back. Kickstand. Deadlift. Bring it up. I know. Down. 30 seconds only. And up. Remember, front leg is doing the work, so really hinge forward and drive the hips back. Yes, you can. Three, two, one, and relax. All right, team, so remember, you have three options. Kickstand, swing, ski, or swing or swing in the middle. Four options or just your deadlift. Let's get ready to get it done. 30 seconds only. In three, two, one. Power it up. If you're not comfortable with two dumbbells to swing, just take it right through the center with one. Totally fine. I know the kickstand makes it a little weird, right? Power. So again, you can go skier. Don't switch in between like I did. I'm a professional. Let it drop. 4, 3, 2, 1. Swing and relax. All right. Back down to your core. I know, team. And it's moving fast. You need a breather. You can take a little stretch break on this. Otherwise, on your elbows. So we're going with our little plank rotation. So we're rotating out back to here. You can also just be on your knees. If that works for you, then we're gonna add a little plank jack for two. And rotation. 30 and 30. Let's start rotating. Here we go. Rotate it out. I like to bring my elbows out this way for this one because I feel like it helps with that rotation. I really want you to think about strong core tighten out in the legs and the glutes as you rotate. Use your obliques right through here. Again, totally fine to be on your knees. Stretch it up or knees and hands. Maybe that's a better option for you. Last two and one. So if you're on your knees, stretch it back, everybody. You can just tap back. Tap back and rotate. Otherwise, plank jack or step out for two, rotate for two. Let's get it done. Here we go. Right here. Two, one. Yes. Two, one, and three. Two, one. So close. What do you got, team? Five seconds and stretch. Yes. All right, team, I want you to stay down here. Here's what we got. We're gonna do a little half kneeling chop. Finish out this circuit. We got core. We're adding some upper, we're adding some lower. So we're gonna go 30 seconds here. I want you to chop up, then bring it in across your body. Chop up. Then we're gonna add a chop up. Bring it up. Chop at the top. All right, so we're just adding a little lunge. If that is not right for you, I want you to stay standing the entire time and just get the chop and then do a chop and a lunge. But if you can bring it all the way down, half kneeling chop really forces us to engage our core. Push into this heel, push into this toe. Watch me. Across your body. Then bring it close on the way down. You need to keep it close the entire time. Let's do it. Chop. Bring it in. Shoulders and arms. What I'm not doing is twisting in my body, right. I'm keeping those hips square so my core core is engaged. Lots of obliques today, right? And we're getting lots of shoulders. And here, bring it in and in. Last one. Let's just keep it moving right here. Chop. Bring it in, lunge it up. Take it here if you can. Chop, bring it in. Lunge it down. All the way down if you can. But if the kneeling is not right for you, just take it to a half lunge or a regular lunge. I guess rather would be here. Maybe that's harder. And up. Chop. Bring it in. And down. Last one. And up. Shake it out. All right, team, let's get the same thing. Other side. Let's jump right into it. I know our arms are tired, but we are in the home stretch here. Let's take it here. Weight in the center core. Engage. Just your chop. Here we go. Take it across. Bring it in close. Take it across. Across your body so you don't have to throw it up. I just went strong. Through the upper, through the core. Again, not twisting. Full body rotation. That's from the half kneeling. Up. Bring it in. Up. Bring it in. So we're getting shoulders, biceps, chest, everything working together, as well as core stabilization, which you know, we love. Let's keep it going. So chop from the kneeling. Bring it in. Drive up out of it. Chop, bring it in. Drop it down. Yes, you can. In and up. Lots of core. So really lift up in the center to keep you in place. Yes, you can. We get one more each side. And up and breathe. All right, team, shake it out. Right, Grab a quick sip of water. We are going into that last circuit. It's gonna be a good one. All right, team, so everything has two rounds. Ah. Second move has a right side and a left side. Here's what we got. All right, we're gonna take it with a little what I'm gonna call a circle press. It doesn't have to be big, but close. So again, working those chest, shoulders, and tries to. We're going out and over in triceps, starting with just upper. Then we're going to take it with our plie, right, to get that heart rate up. So if you can, I want you to go two dumbbells. I'm going to start with that. Then I might need to switch to two. Two lighter dumbbells or one medium dumbbell. Whatever works best for you. Actually, I'm gonna go one heavy. Let's do this. All right, team, so watch me take it out and over triceps and then bring it in. So as it gets further away from your body, use your core. 30 seconds. Out and over and triceps. Bring it in. Out and over. Triceps. Bring it in. What we're making sure is that as we go out, we're not leaning into it. What that looks like with two dumbbells is this out and over triceps. If that feels too weird, just go up, over. Yes. One more. Up, over. All right, whichever you feel comfortable with the circle or just thinking a press up, almost like that 45 degree press. We're adding a plie to it. So down, up, and over. I'm gonna keep it here so I can go a little heavier on my tries. You do you in 3, 2, 1. 1. Take it down, up. Core engaged. Down, up. Yes. And breathe. Take it down, up. Burn. I know. Last one. Yes. Tries and relax. All right, team, down on your back. One last little core. We're gonna take it to a little pullover. All right, I want to get you in and out. So we're going to start with that hollow hold. Guess What? Everything is 15, 15, 15. Then we're doing a little pullover. With it, you can keep your head down. Then we're taking it to a crunch. So 45. 45. If you're modifying, do a bridge and just do the pullover in 3, 2, 1. Hollow hold. So you can have the shoulders down, weight up, or you can have the shoulders up, tuck that chin. But this is where we really focus on bringing everything in, wrapping the core. Everything is pulled in nice and tight. We're going to keep that. We're going to pull it over. Drop your shoulders. Can you keep your legs out? If you need to, I want you to bring them in just a bit. Right through here. And up. Yes, you can. All right, team, last 15. Everything in, everything up. If you're modifying, stick with the bridge. Take it over. Deep core, take it over. Yes, you can. Three, two, one. Relax. All right, team up onto your feet. You know what? I think we gotta squeeze in a bonus move, and then I promise we are cooling it down. All right, watch me here. Just sweat. We're taking it side lunge. We're going 30 seconds each side. All right, we got side lunge, reverse fly, step it in. High pull, or upright row, whatever you feel more comfortable with. 30 on the right, 30 on the left, then that is it. Let's do it. Here we go. Side lunge, reverse fly. Step it in. High pull, side lunge. Now, of course, you knew I might give you this option if you want. Take it here. And snatch. Side lunge only if you're comfortable with that. And snatch. Yes, you can. To the floor. Bring it up one more this way. Shake it out. Get set up for the other side. So high pull is fine. Or upright, row or snatch only if you have you have time to set it up. Let's do it. 30 seconds. Last 30 in 3, 2, 1. Side lunge, reverse fly. Step it in. High pull or upright row. In high pull. Breathe if you want. It's a snatch up, hand up. Make sure you get that setup time. I'm gonna drop it low, power it up. 3, 2, 1. Yes. Team, set those weights down. Catch your breath, stretch it out. All right, we're gonna keep this cool down short, so please make sure that you're getting some stretching on your own. I've been promising you short workouts. We're gonna get it in, but make sure that you get some stretches after this workout, but also on your own throughout the rest of your day, throughout the rest of your week. Remember, flexibility, mobility, we need that across the week, across the month, not just in and after our workouts. All right? So make sure that you're getting that done. That last one got my heart rate up more than I realized. All right. I know it was a little faster and theories, but I hope you had fun. Please let me know in the comments. How did you feel? Do you. Were you someone who stuck to back to basics and that was challenging for you? Would love to hear it. Are you someone who added on? I know sometimes things get a little crazy, but I always like to give you that option. Quite often I will give you the option to start back to basics. So you always have that. Maybe you're going heavier. Maybe you're new to exercise and you're just learning. Or maybe that's just where you want to be so you can really just have great form. I like to give you options. I can't like to keep your brain busy. I like to keep everything working. But of course I want to make it work for you. Thank you so much for joining. Make sure you check out the links in the description below. If you haven't already subscribe to the YouTube channel like this video, leave me a comment. And of course, check us out on the BodyFit Athletic Club and the Body Fit by Amy app. Get some more stretching on your own. Let's get one big deep breath in and out. You did it. That was your dumbbell. Total body energized workout. Great job, everybody.