Full Body Standing Dumbbell Workout | Upper, Lower & Core (No Mat, All Standing!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your full body standing dumbbell workout. In this workout, we are going to work the entire body— upper body, lower body, core, and cardio and mobility— using a set of dumbbells. If you have a few options, keep them close by so you can alternate if you need to go heavier or lighter, and all from a standing position. I'll give you lots of different options to work to your fitness level, so listen to your body. Are you ready? Let's do it! Let's start just with a quick warm-up. We're going to keep the warm-up short so we can keep the workout short. You can just march and pump those arms. First things first, we want to get the blood flowing, get our body's core temperature up so we can get ready to move. We'll get a couple dynamic movement prep exercises and then we will jump in with our dumbbells. So let's roll those shoulders to the back right through here, ah, and then take them to the front. We're Keeping short and sweet, 3 quick circuits of 3 moves, 2 times each. It is going to move quickly, and I think that you're going to like it. So let's cross those arms over and under, right through here, and then nice big stretch out. We're keeping it all standing today, so nothing down on the mat. We are going to get some combination moves, so some things where we get upper and lower working together, or upper and core, or lower and core. So please know I will give you lots of options to adjust or modify as needed. Let's take those arms out to a nice big Y and then hinge your hips to the back. So really important move, this hinge looks like this. Drive the hips to the back, big stretch through the shoulders, out to the side, right through here. So let's keep it going, 4 more. So you can get that stretch. 3, 2, 1 more. Let's take those knees out wide, little stretch forward in the shoulders. So we're going to be working through all of our major movement patterns again, putting some things together. So you can always pick our first move if we have a compound movement, like something like a squat and a press. That's our first move. Let's go ahead and tap it back right here, reach Tap, open up those hips. If you have something like that and you want to keep it separate, do the squat the first time through, the press the second time through. There's always ways to get it done. Let's hold this one right here. Open up nice and wide, press the heels, a little stretch through your side right here, and then through that other side a couple times, right through that. You may need a little balance, I know. I feel it too. And then switch your legs right here. Big stretch. And then other side. So we are going to jump right in with our first circuit again, 2 times through, starting with 40 seconds of work followed by 20 seconds of rest. We're going to start with a squat and a press. So if you want, you can do 2 dumbbells. It's going to look like this. Sitting in a squat like you're sitting in a chair, getting as low as is comfortable for you, coming up and press. If you'd rather— I'm going to do this one today— you can have one weight, squat, and then press. So up to you, one weight or two. Here we go, 40 seconds of work, and up right here. Sit low. So first round is 40 seconds, second round is 30 seconds. All right, so second round We'll do the exact same thing again. I will give you some options. A few of these we will take to a little— woo! Breathe— cardio move on your third round, cardio and core move, just to get our hearts pumping a little bit. So strength, upper, lower, core, and then adding some cardio and core. We got 5 seconds right through here. And up and relax. All right, so this one we're gonna grab that second weight. We're gonna do our bicep curls and then 2 marches. So this is like a standing crunch, so it's upper body and core. If that feels like too much for you, finish your curl and do your knees from the bottom. So hold them at the top if you can, or at the bottom. Here we go, biceps, march, march. And down. You can always also do this with one weight or alternate one at a time with those biceps. Here and down. Yes, take it up. So getting the core working. 10 seconds. 3, 2, 1. All right, set those weights down. Second time through, I'm going to give you the option to add the weight, but this is cardio and core. So we just did those knee raises. Now let's twist it. Twist, twist, twist. You can keep it small if you want, but little twist to get your core. You can decide if you want to up the intensity for a little more cardio, or keep it low impact. Here we go, twist, twist. Again, if you want to keep the knee grounded, this is a good option. You can keep it low impact here or add some intensity. Maybe you like the intensity, you like to add a little more cardio. I like to have my hands here, it helps me really keep that contraction. Second time through, we'll give you the option of adding the weight, totally up to you. 10 seconds right here. 5, 4, 3, 2, and 1. All right, we're doing each one of those again. It's only 30 seconds, so if you want to up your intensity, I'm going to add 2 weights this time. Squat and overhead press. We're getting chest, we're getting shoulders, we're getting triceps, we're getting back. All of the things. 30 seconds only. 3, 2, 1, down and up right here. You can still use the one dumbbell if that's a better option for you. Just giving you some options. We all might be coming to this workout— we are certainly all coming to this workout at a different fitness level. Maybe you're a beginner, maybe you've had an injury and it's hard to get down onto the mat. Maybe you have— whoo— you're not in a space where you can get down to the mat. And relax. All right, hang on to those weights, catch your breath. Again, we're gonna go curl, knee, knee. I'm gonna keep my palms in this time so I get a little bit more of the hammer curl. Ready? 30 seconds, here we go. Curl, knee, knee, and down. Right here, up again with that march. And here, yes, up, up. 5 seconds. 3, 2, 1, and relax. All right, you can do that knee cross exactly like we just did again, getting core and cardio. Or if you want to add a weight to it, that is what it looks like. 30 seconds, here we go. Chest open, core tight, twist. Again, you can keep it low if you want that small little rotation. The idea— you can probably feel it— we're keeping the shoulders working, we're keeping the arms working, those biceps after doing those curls, those shoulders after doing those presses, and then we're getting a lot of core and a lot of heart rate for cardio, right? So getting the cardio burn along with the core burn, right? 3, 2, and breathe. All right, quick sip of water, set those weights down, grab a quick sip, join me over here. Cheers, y'all! All right, so this next round we have 3 moves. We're going to start with a deadlift and a row. So you're going to hinge, heavy weights if you got them, pull the elbows up to your side, weights back down, stand up straight. So it's both your deadlift exercise here and your bent over row. Then we're going tricep kickback, then we got a chop. Start with some heavy ones if you got them. These are strong muscles. Shoulders back, here we go. Weights stay close to the front of the legs, then turn them in, pull them up. Here to here, down, squeeze. One of my favorite combo, combo moves because Even though our legs are typically stronger than our upper body, our strongest muscles in our upper body are these long big muscles along our spine, the big muscles in our back. So those upper body pull muscles, really, we feel it, and they can typically lift pretty heavy. Last one, and relax. All right, rest your back after that. Now we're going to take it to a tricep kickback, so you want to go a tiny bit lighter. Our elbows stay up this time, but we're in that hinge position. We're going to push up to the sky. If that feels like too much, I want you to do a little tricep raise. All right, I don't want you to be swinging from here to here. Do the raise if you need to. Let's go ahead, bring it here. Core engaged. I gave you a couple extra seconds to rest step back, hinge it here, elbows up. Here we go. Now it's a long 40 seconds, I know, I feel my triceps too. So again, a couple of options as you get tired. What I don't want you to do is round in that back, so come up a little higher if you need to, still pushing up to the ceiling, right? It's not biceps, it's triceps. We want to be doing the opposite, we want to push to the ceiling, right? You can also always alternate one at a time. You can feel that your back is still working. Again, I chose these exercises so they complement each other. Relax. All right, again, we're going to start with this one with no weight. Second time through, it's like another cardio core. We're alternating our chop, so right foot forward, chop down to the left. Chop down to the right. All right, we got 40 seconds. You can make it more of a hop step if you want, or you can just step back, step back. But we want a little twist for the core. Cardio and core in 3, 2, 1. So imagine, especially on this body weight, that you're chopping down to the hip. Down to the side, right? When we add the weight, it's going to be a little more of a lift, right? You're chopping up. And again, you decide. Maybe you need to keep it stationary and you're just chop, chop. If you can get a little footwork, we're here. If you can really get the agility, you can even do a jump step, but totally up to you, right? 5, 4, 3, 2, and 1. Breathe. All right team, so let's go back to the top. 30 seconds. We're gonna do our deadlift, our row, bring it up. We're gonna do our tricep kickback, and then we'll add a weight to that chop. All right, heavy weights if you got them. Hinge it. 3, 2, 1, and up. Only 30 seconds. It's the beauty of this workout, we are going to be done before you know it. We're keeping our heart rate up by— as we decrease our work time, we also decrease our rest time, right? Squeeze in the back, especially as that low back gets tired. Squeeze in the shoulder blades and those big muscles along your spine. One more, and up. All right team, back to the triceps. It's only 30 seconds. Alternate if you need to rest your back for a second. All right, I'm going to give you a couple extra seconds because we're in that hinge position 2 different times. A little bit lighter probably on those weights if you have the option. Push to the ceiling. Again, we're not swinging, we're not curling up, we're pushing back and up. So let's go ahead and get in position. Elbows back, shoulders back, elbows up. Here we go, 30 seconds. You really want to think about the extension, right? Again, you can always go one at a time, but those elbows stay up and then you push to the ceiling. I know, I feel it too. Try to hang out at the top for a second, right? Push and hold. Oh, that's hard, right? Push and hold. Back of the arms. Breathe. 3, 2, 1. All right team, so this time you can keep the body weight, especially if you want more cardio, or hold that weight here. You're gonna chop, lift, chop, lift. So it's a little bit more of that lift to get your arms and your core working. And you can slow it down a little bit if you have that weight. All right, 30 seconds. Alternate chop, switch your feet if you want, or just keep it with the core and upper. Here we go. Chop up, center, down. Chop up. Depending on what you're feeling, you can also make it a lunge if that's something you want to do. You don't have to and breathe. Here, lots of core, lots of arms. I know, I feel it too. Breathe. 3, 2, 1, relax. Quick sip of water, then we got one quick circuit. Let's do it, y'all. Cheers! One more circuit. We got a side lunge, we got a reverse fly for back and shoulders with a little tap back for legs, and then we got some core. All right, so let's take it right here, team. Woo! And breathe. We're going to start with an alternating side lunge. So one weight in the center. I actually want you to hold it here so as you shift your weight, you can turn your body just a bit. All right, if that doesn't feel right for you, you can hold one weight in the center here to here. But if you want to add a little core, twist it here. So one medium to heavy weight, feet nice and wide. Ready? Shift your weight, twist, and up. Here we go. So we're keeping Keeping it stationary, you're just shifting your weight into the side lunge, right? Turning your body. Again, if that's not right, just shift here to here. Side lunge, push up out of it, right? If you can get a little twist, that's going to get your core working hard. Right here, twist and up. Low in those legs. 5, 4, 3, 2, 1, and relax. All right, so lighter weights on this. It's a reverse fly. So again, in that hinge position here, start with that, and then if you're able, you can do a little tap back. That's going to get the legs and the glutes working. Something a little lighter, core engaged. Hinge it. Here we go. Start with the reverse fly. So you're in a nice flat back position, bend in the elbows slightly, but it's not a row. If you want to tap one leg back, you can— not a lunge, but just a tap back to squeeze in the glutes and keep the whole back of your body working. So when we're here, you're going to feel it all the way down— shoulders, back, low back, glutes, hamstrings, all the way through. But again, if that doesn't feel right for you, just do the fly or just do the tap back. This works too. 3, 2, 1, and relax. All right team, this time we are going to get our core with a side knee. If you want to do a little plié with it, you can. Little here Here, here, here. You don't have to pull the knee up super high, but we're getting cardio. 3, 2, 1, side knee. So it can be as little as this, just side knee, bring it here, or even twist, or get low, pull it high. If you want to do bigger arms, you can. Anything in between, just the core core and lower, or we got that core, lower, and cardio, right? 5, 4, 3, 2, 1. All right, one more time through, then this is it. So our alternating side lunge, little twist Twist, little twist, up to you. Reverse fly with or without the tap back, and then side knee with or without the plié, with or without the weight. You got 30 seconds this time, team. My heart rate's up. Here we go. Shift your weight, twist, up, twist. Again, maybe that's not your jam and you just want to keep it lower body. Shift the weight into the hip. Straight leg, bent leg, right? Or twist it. So a lot of standing core, what I like to call sneaky core, in this workout. Your core is working hard, but we're not doing planks or crunches, right? Here. 3, 2, 1, relax. All right team, we got that reverse fly again. You can take it just here, you can alternate one at a time if you need to. If you want to add that tap back, back, add that tap back. We're going to get it done in 3, 2, 1, here we go. Right here, flat back, squeeze. Trying to keep that back flat. Keep your eyes up just a bit, like you're looking out a diagonal line down from your eyes down to the floor. You shouldn't be seeing the tops of your legs, right? We want to be here. 5, 4, 3, 2, 1. All right, with or without the weight, your call. This is what it looks like here to here, or again, keep it small, or if you can, low to high. Last 30 seconds in 3, 2, 1, and up. Optional weight. Side knee. If you want to go even higher, you can, but keep it controlled. Yes, breathe. Oh man, yes you can. Legs are burning, arms are burning, core is burning. 3, 2, 1, catch your breath. Oh, you guys, how are we feeling? I know my heart rate is up too. That was a great workout. 3 quick circuits, all standing. If you've worked out with me before, you know Sometimes I like to add what I call a bonus move, so I'm going to give you a couple options if you want this bonus move. Here's what we've got. We're going to put everything together. Nice wide squat, one weight down, up to the curl, up to the press, to the tris, all the way back down. I want you to try to get as low as you can. You You can go light to medium, doesn't have to be super heavy. No burpee or anything like that, just low to high. If you don't want to do the squat, just do a little hinge, up, up, overhead triceps. Are we ready? We're gonna get 60 seconds and then we are calling it a day. We are cooling it down. So bonus move, low squat curl press to tris in 3, 2 2, 1. Here we go, bring it up, bring it up, behind your head, back to the top, all the way down, all the way up. So I want you to use this— don't go super fast with it— but to really try to get low and then nice and strong, strong, and then all the way down and up with those triceps. I know we have a tendency, especially at the end of the workout where we're tired to want to just cheat it halfway, right here. But let's go all the way down if you've got a good grip on that. Any part of this works. So, so you're like, oh, my triceps are just so tired from those kickbacks, just do the curl to the press, just do the squat. Bonus move, we're just getting one last hurrah and we got 15 seconds. Don't forget about what your core is doing. It's engaged. 5, 4. Can you get one more all the time, all the way through? 3, 2, 1, and relax. Oh man, you guys, y'all, we did it! Tap it out. How's that heart rate? I know, I'm feeling it too. I hope you are. Big stretch right through here. Take those arms up. Are you feeling it? Are you feeling it? Let me know in the comments. I want to know how you are feeling. So again, great workout no matter where you are in your journey. If you're a beginner, you can take it slow. It's all standing, you don't have to go down to the mat. If you're not a beginner, you're just trying to get something done. When the mat is not an option for you, or you're just not feeling it, you can of course get it done with heavy weights and these compound exercises to make it feel tough, like you are to challenge yourself. That's what I love about these types of workouts. You can increase your intensity based on whatever weights you use, right? If I did all that with my 20s or 30s, it would be even harder, right? I want to make sure that you have good form when you do that, but that's a way to increase the intensity level. We can increase our intensity by having longer workouts like we do in the BodyFit Athletic Club, by having more specific higher intensity. So many ways to do it, but the most important thing is consistency. That is a hill I will die on as a trainer, that no matter what reps, set, circuit, whatever it is. Consistency is key. That is what it's about. Hopefully you agree with me. You can get fingertips to the back, grab onto the wall if you want. If you can get a little quad stretch, or just tilt it here. You— if you don't have a wall, just press those fingertips back. Quick little stretch over your shoulder, and then we'll do same thing Other side. Get more on your own and hold these stretches longer. We're trying to get in and out. Thank you so much for being here with me today. Let's get one big deep breath in and out. You did it! That was your standing full body dumbbell workout. Great job, everybody!