Get Ready To Sweat: 35 Minutes Of Dumbbell Burnout For Your Entire Body - SHRED DAY 6

Hey, everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell total burnout workout. In this workout, we are working your entire body using a set of dumbbells or a few sets if you have them. We're going to be getting strength and a little bit of burn. I will give you options as we go to work to your fitness level. Are you ready? Let's do it. Let's start just by getting our bodies warmed up so you can march. Pump those arms, jog, whatever you need to do to get the energy going. Let's get the blood flowing and let's get our body temperature up to get ready to move. Roll those shoulders. So we're going to keep this a quick dynamic warm up. Just getting some mobility, moving in some of the movement patterns we're going to be adding the weights to. But of course, if you need more of a warm up, please get it on your own. We're going to take it up right here. Nice big Y and down and then out to your T. Down. Just those two. Why? And I'll to your T working on that shoulder mobility. If you want, you can add a little hinge to it. Drive the hips back out to the T and here. Why Little hinge. One more each way and take it out right here. We're gonna take it flat back down and then round it up so you roll. Rolling through the back. Soft bend of the knees. Whatever feels best for you. Whatever range of motion is good for you. This is gonna be a fun workout today. They're all fun, right? Let's take it right here. Roll those shoulders. We are going to be, I'm going to tell you up front, not working with intervals today. And guess what? That's okay. You don't always need intervals. In fact, sometimes the timer makes things go a little slower, right? I don't know, you might argue with me. Roll it up right here. Roll those hips. If you need to, you can keep it grounded. Roll it here. Maybe add a little shoulder to it. And then we'll take it out to a little side lunge. Step into it. Little side lunge. Step in. So it's gonna feel like a flow. But don't worry. The other thing that's gonna make this workout move quickly is it's no repeat. Everything we do is going to have a strength and muscular endurance set, meaning we're going to be adding on as we go. Starting back to basics. And you can always keep it back to basic. Shift your weight right here. One arm up, one down or you can add on. We're going to be adding some ways to get progressive overload without going heavier. So we're gonna get a burn. But once you're done with that exercise, unless it has a right side, left side, you're gonna be done with it. Let's turn it right here. We're gonna reach, tap it back, toe to heel. Just big stretch. One more and let's hold it up right here. Press the yes. And then if you can, drop that knee, if that's not right for you, you can keep it a little higher, just a little bend. And then if you're able, we'll take it all the way down. Walk that front foot out, reach up. World's greatest stretch. You can hold it here or rotate it through. So everything that we do is going to have a few different variations back to back to get that burn. But again, once we're done with it, we're done with it. Go ahead and bring that up. Turn your body right here. Reach and pull, reach and pull. So again, I know a lot of you really love the intervals and love the timers, but don't worry, it doesn't mean that we're going to go non stop. Hold it here, press that heel down in the back and then drop that back knee. We're gonna get breaks, we'll get some circuits. We're just not going to rely on the timer. I'll have the timer going in my head. Hold it down right here. And if you can drop it here, reach it. And if you want, reach it through a little rotation. So the goal is to keep moving. If at any point you need to stop or you need to take a break or you need to drop the weights and keep it body weight, that is an option too. If you can. From here, walk it back to that high plank. Otherwise, drop it to the knees and let's just do a little down dog, if that's okay with you, into that plank. If that is not right for you, you stay on your knees and you just take a child's pose up to all fours. We just want to stretch out through the back, but also get that core working. And then when you're ready, walk those hands back and slowly roll it up. All right, team, so let's tap it out and reach. So we're going to start in just a second. We're going to start with some lower body. So I want you to grab those heavier dumbbells if you can reach it over right through here. Grab those heavier weights if you're able. Remember you can always drop one or drop both or go to a lighter weight. Let's bring those hamstrings up right here. It is totally up to you. I'm going to remind you to be where you are today. This is your workout. So where you are in your journey, and also where you are, how you're feeling today. So you do you. It's your workout. All right, team, so we're gonna grab a heavy set of dumbbells, whatever that means to you. We're going to start with a little lunge variation. We're going to start back to basics, Then we will add on as we go. Bend your knees to pick up those heavy weights. Let's start with a reverse lunge. So we're dropping it back down. If it's better for you, you can shorten the range of motion. You can do a little tap back right here, or you can keep it stationary. But let's start here. Core engage in three, two, one. Here we go. We're going to drop it down and drive it up. So we're stepping back on those train tracks, meaning we're stepping back hip distance apart. This is your back to basics again. Whatever range of motion is good for you. If you need more balance, drop one weight, grab onto the wall, a sturdy chair or the couch, and breathe. Take it down. Yes. One more like this. And then let's hold it stationary. We're going to take it down for two, drive it up for two. So maybe you've done these before. We call these tempo sets. Just slowing it down, making those muscles work a little harder. Breathe two more. Just like this. One more, and then hold it at the top. We're gonna go down for three. Up one. Watch me. Down. Three, two. Slow. Power it up. Join me. Three, two, one. Drive it up. Try to keep that weight in that front heel. Remember, you can hinge just a little bit. Yes. Two more. Burn. All right, let's reverse it. Down one. Up slope for three. Down one. Up three, two. I know. Down one. Remember, you can always do a little version of this with the tap back. Down one. Yes, team. Two more. Yes, you can. One more. This is it, team. And relax. Shake those out. Set your knees down. You can get a little hamstrings right through here, and then maybe a little stretch through here. I know it was that back foot that we really feel. How is that heart rate? Are you feeling it? Right, so again, doesn't mean that we're going to do everything where we don't get any breaks, but that's a Little bit of what it looks like. We're going to give you some variations, some ways to get that overload, to get a little burn without having to do a million sets of the same thing, right? Kind of fun because, you know, you only have maybe 4 to 6 to 8 of everything. All right, team, so let's go ahead and get that other side. You can do it. Let's get it out of the way. Remember, this is a short workout, but let's get those variations. So we have regular or tap back, then your knees to grab your weights. Slow. Down for two, up for two, down three, up one, and then reverse in three, two. Regular reverse lunge. Step back, hip distance apart. Right here. Trying to drop it low. Remember, if you need to, you can always do the tap back. Maybe that's a better option for you. You can still get that front leg working, but it's a little easier on that back knee. All right, we're gonna plant your feet right here. Down for two, balance. Down two, up for two. So taking it nice and slow. If you need a version of the tap back, looks like this. Down two, up two. Right? You're still getting low. You're still slowing it down. Two more. Last one. Like this. Now we're gonna go down three, up one, slow. Three, two, one. Power it up. Now what I like to do on these is let my body hinge just a little bit forward, right? Just so I get a little extra help from my glutes and my hamstrings. Three, two. Like this, right? What I'm not doing is three, two, there. Yes. Reverse it. Here we go. Down one, up three, two. Really slow. I know it's hard. Down one, but really try to get low with it and then drive up slow. Yes. Team up. Two more and then that is it. Last one. Up, up. Relaxed, right? That one didn't feel so bad. Bend those knees. Or maybe it did. We just knew what to expect. So again, catch your breath. How about we get a little upper body after that? So, you know, a little stretch right through there. We're going to take it to that bent over row. We're sticking with our basic movement patterns in this workout. Nothing too crazy, but we're going to start with that flat back row. Bringing those elbows up. We'll add some alternating. We'll add some isometric holds, and we may even add some pulses. So try to go heavy. I'm going to start with these. I'm going to give you some breaks for your back in between. Roll those shoulders back. Hinge it Here, pulling the weights. Watch me One time to your hips. In three, two, one. Here we go. Go. So nice flat back. Look at me. I'm bringing the weights out in front of my body. I don't have a perfectly straight back, but I'm making sure that I'm not rounding here. Right, I'm here. Eyes out in front. Pull towards your hips if you need to stagger here. If that feels better. Yes, you can. Let's do one and a half reps. So we're going up. Halfway down. Up all the way down. Up halfway down. Keep that core engaged. And again, if you need a break, just come up out of it. In between rest for account. Get back into it. Here we go. One and a half reps. Four more times. Halfway down. Keep that squeeze up. Halfway and down. Yes. One more. Good. Hold it up right here. Squeeze nice and tight. I want you to keep that hold. And then small little pulses. Think about the pulses being in your shoulder blades. Not up in the shoulders, but in the back. 4, 3, 2, and 1. Relax it down. Bend your knees. Yes, team. Ha. Shake it out. Now I want you to stretch across, all right? So we're going to get that mobility in between. The nice thing is we don't have right side, left side on that. So your back is done. Stretch it over. Burn. Right. But look at that moving quickly. Meet me down on the mat. Let's get some core work. All right, team, so I want you to have one weight close by. You don't have to use it, but if you want to, you can. Now we're going to do a little crunch variation. I want you, if the crunch is not right, for you, to just do little knee raises or little bridges, all right? You decide. You can also always take this standing. Let's take our hands behind our head. We're going to start just with that lift, right? So as we lift, I also want you to tuck that pelvis, wrap that core. So it's not just lifting the shoulders here. It's creating that core contraction. In three, two, one. Here we go. I know it's probably been a long time since you've seen me do just a regular crunch in a workout. We use a used to do them all the time when I first started teaching and training. But the key is to make sure that entire core is working together. So we're pulling it in, lifting with that deep core. I want you to hold it up. Watch me. Little tuck of the pelvis. It's a little pelvic tilt, right? Holding it here. If holding it is not right for you. Then I want you to get that little pelvic tilt down here. Hands behind the head. Now lift those knees up. Here we go. Pull them together. Not quite a reverse crunch yet, but we're here. And as you're ready, add a little lift to the hips. So we're here. Breathe. I know. Burn. If it's starting to feel like too much, just lift the knees. You can do that, too. Keep that good form. Keep that core engaged. Hold it here. I want everybody to hold elbows out, knees out. Breathe. Pull everything in. Can you take it nice and tight? Can you even touch those elbows to your knees? Don't worry if you can't, that's okay. But if you can, push it here. And then let's extend one arm and one leg out. Hold for 5, 4, 3, 2. Let's switch that last one here, so keep that nice, tight contraction. Five, four, three, two. Hug them in. Yes, team. Right, go ahead and come up onto your feet. Let's grab some water. And that heart rate is down. That core is burning. Grab some water, team. That is what it looks like. All right, we got a couple more circuits like that. Focusing again on our big movement patterns. Cheers, y'. All. Nothing too crazy, but getting everything working and working in different ways where we don't have to switch out our weights, but we can still get everything working harder. All right, team, so I want you to stick with those heavies. We're going to start with our classic deadlift. We're going to take it here. When we add on, we may take it with some slow sets, but then we're going to add on this into a curtsy. When we add that on, I'm going to give you the option to clean those weights. Only do that if you're comfortable. All right, team, so let's take it here. Bend your knees, Grab those weights. It's your basic deadlift. That's your back to basic, so you can always keep it here. Weights come down by the front of the legs. Stand up straight. In three, two, one. Here we go. Shoulders back. Bring it up. So start with just what would be a regular pace for you, which tends to be a little slower for most of us. That's what we want with this movement. We're not going to rush it. Right. Down and up four. Up three. Yes. Two. Yes. Down for two, up for two. Here we go. Down for two, up for 2. Down and up. Breathe. One more. We're gonna go down three, up into a curtsy. Here we go. So down three Two, one, Bring it up. Curtsy, lunge. Right here. Deadlift. Three, two, one. Same side, curtsy. Take it here. Yes, you can. Three, two, one, up. Strong. One more. Right here. Three, two, one. Now you can keep exactly that. Or if you want to do a clean with those dumbbells. Three, two, one, up. Strong. If you know it, you know it. Otherwise, don't worry about it. I don't want anybody to use their back on that clean. I want you to use your back power. Two more. Three, two, one. Right here. Three, two, one. Hold it here, team. Just isometric hold. We're not doing anything with it. I just want you to get low. Try to keep those weights wrapped. The curtsy is not right for you. Find a version of a squat or a lunge. That is if you want to drop them lower. Can even take them to here if you want to rest those weights. Otherwise, we're holding for five, four, three, two, one. Shake it out. Back to that deadlift. Three, two, one. Other side. Curtsy. Oh, just regular first. Right here. Other side. 3, 2, 1, and curtsy. If you want to take the deadlift out, if you're starting to feel it too much, just do your curtsy or take it to a tap back right here. 3, 2, 1. You can add the clean if that's right for you. Power only if your body's used to it or you're comfortable doing it right here. Right. It adds an element of balance. Yes, team. And if you got super heavy, which I hope you do, don't clean them. Just keep them low. One more. Three, two, one. Hold it here. Try to rack those dumbbells if you can. So you really feel that core. Hold it down. Yes. You can stay low for four. You can bring them here. 2, 3, 2, and 1. Drop them down. Right. Bring those knees up to stretch that out. I know that team. Heart rate is up on that one. Hope you're feeling it. Yes. Stretch it here. All right, team, we're going to drop it down onto the mat. We're going to get that upper body push. We're going to get the press. We'll add some slow sets and some holds. Core engage. We're going to stay down here. Join me right here. All right, team, rest those legs. Come down on your back. This can also be on the bench, if the bench is available to you. Take your time getting into it, keeping that core engaged. You don't have to do anything with the core, but we're going to press up strong and down. We're going to add on as we go switching a little bit of our angles and also adding some slow sets. So join me here in three, two, one. Regular press. Now, I deliberately programmed this so you would get a break after all that lower body work, so your back could get a little rest, especially after all those deadlifts. So really lean into that. Relax your back. Your torso core is engaged. Trying to give your head and neck and back a rest. Can we do one and a half sets? Here we go. Up, halfway down, up the way up. All the way down. Up, halfway down. Up and down. Yes, you can. Up halfway. Oh, up and down. Up halfway. Whatever it looks like for you. Here we go. Up, halfway, down, up. I think I was. I think I switched in between, but that's okay. Halfway down. Down. Two more. Up, halfway. One more. Good. Bring them here. Turn them in one at a time. Straight up. So I want that close grip press. See how my elbow is right by my side to target the triceps? All right, I want you to go for it. If that feels too heavy, I want you to grab it between. Between two hands. Elbows in right here. Yes, you can. So one at a time or two together. Two more. Hold them in the center at that halfway point. Little pulses. You can do it up to the sky. Elbows in 4, 3, 2. Relax. Stretch that out. I know it's team big stretch. All right, I want you to roll onto your side. Since we're here, let's get a little side plank variation. We're going to start here, team on our knees. Cuz we're going to add that little hip opener with the clamshell. Give your arms a little stretch as you need it. We'll add some tempo as we go, but we're going to start with just a lift and a lower. If that's not right for you, you can just keep it with the knee. 3, 2, 2, 1. Lift the hips up and down. Driving up through here. Pulling your hip away from your elbow. I want you to think about that pull right here. Yes. Lifting and lowering. Breathe. You can always have this hand here, but don't push into it. Try to keep that chest open. Here we go. Up and up. Up. Open the clamshell. Down and down, up, up. So one and then the other for this round, slow tempo. Up, up. Two more. And remember, you can go totally at your own pace. All right, Pick it up. Everything together. Up and up and down. If you want, you can add a little row to rotate like me. If you've got the balance to do it. I know those arms are tired, so Hang with me. Four. Reach. Three, two, one. Relax. Stretch right. I know. And you feel that lower hip as well. Catch your breath, team. Take it to the other side. We're getting back up on our feet in a minute, but we're in the home stretch. So lifting and lowering. Lift up, open up. Then everything together. Whatever variation you need for you, be where you are today. Here we go. Up and knees can be a little bit in front. You don't have to be totally in line, just hips to shoulders. That torso in line, but knees in front so you have the space for the clamshell lifting through that deep core. Yes, you can. And again. I know the arms are tired from all those presses. Shoulders, chest, triceps. Good. Add it right here. Up, open. Feet are glued together open from that hip. Up, open and down. Up. I wanted to program this middle section to have more on the mat so you felt like you got a little breather. Cuz we started hard with those lunges. We're going to pick it up in just a minute, back up onto our feet. Speaking of picking it up all the way up. Here we go. Up and down. If you want to add a little rotation, you can right here. Breathe. Four. Yes. Three, two, one. Relax. My hips are really feeling. Let's get a little stretch right through here. Also those arms and shoulders. Yes. Team. How are we doing? How are we feeling? Come up onto your feet. Are you feeling the burn? I hope so. Again, I wanted you to feel like that little middle section was a little lower. A little lower on the mat, but. But also a little lower on the heart rate. So we could really go for it in the beginning and go for it right now in the end. Here we go, team. Back up onto your feet. So here's what we got. I want to take it to a goblet squat. So one dumbbell. You can hold it here or here. We're going to start with our squat. We'll add some of those slow sets. We will add a little movement down into that side lunge using do what's best for you. If you want to keep the regular squat the whole time, you can. But let's finish out with this lower body. Right through here. So one dumbbell here, one dumbbell here. If you got two lighter ones, hold two. Let's take it here. Regular squat. Three, two, one. Down and up. See, I told you this workout moves fast. I know everybody loves their timer and loves the intervals, but this means no repeat. This means means we're getting it done and you're going to Feel that burn. But then you can forget about it once it's done, right? And here, let's take it down for two. Why not? Down for two, up for two. Down two. Breathe. Yes, you can. All right, we're gonna take it down. And hold. Hold. 4, 3, 2, 1. Take it up. Take it down. Hold. Isometric. 4, 3. Get low if you can. What does that look for? You. Drive it up. I know there's not many. Hang with me. Hold. 4. 3, 2. 1. 2. Drive it up. Yes. Hold. 4, 3, 2, 1. And up. Watch me here. I want you to switch it down to one hand. It's a suitcase squat. It's a side lunge. Right here. If you're not comfortable moving the weight, hold the weight in the center. Squat. And then here. All in one side, up to you. But if you can, move it around to that side. Yes, you can. Four, take it out. Shift the weight into that hip. Three. I know. Two, one. Hold it here. Little pulses to the side, into the hip, to the back, into the side. Get low. Yes, you can. Chest open. 4, 3, 2. Bring it back in, guys. Here we go. Suitcase squat. Almost there. Take it here. Yes. Suitcase, Take it here. Boom. Again. If that's not right for you, hold it in the center. Take it down. Think about this leg. I know that one's feeling it. Four, and up. Three, two. Yes. Get ready. Hold it. You can do it. Pulse to the side into that hip, and drive the hips back. Chest, open, core. Engage. Three, two, one. Oh, man. Yes, team. Whatever you need to do to shake out those legs. I know. I feel it too. That's why we're calling it burn Out. All right, team, let's get a little upper body. All right, we're gonna get some bicep curls. We're gonna get some presses. We may sneak in some tries, but let's finish your upper body strong because we're almost there. Here we go. Bend your knees to get it. Start with those regular bicep curls right here. Up and down. Take your time. I know that heart rate might be coming down after those heavy lower body sets, so think about that core. Think about your posture. If you feel like you're leaning into it. Stagger, breathe. Yes. No slow sets here. Let's turn them in. Reciprocal. Up, up 1 and then the other. So they're working against the gravity of the other one, reciprocating the movement. Right. Up, up. Four, three, two, one. Hold them here. Turn them up. Yes, you can do it. Hold them here. Turn them up. Little wrist and elbow action. Right. Mobility. Also biceps. Last one. Hold them and hold them. Bring it up right here. All right, team, rest them here or rest them down if you need to. Let's get some shoulders. We're gonna do a similar regular, then reciprocating, then some in and out. Here we go. Take them here. Up and out. Arnold press. You know, I love, love this one because we sneak in a little chest and a little bit of that movement through our shoulder joint all the way around. But if that doesn't feel right for you, just take it here or here. Yes, team, one more. All right. Hammer. Press right here. Reciprocal. One at a time. Starts to feel like too much. Drop one. Put them between two, four, three, two. Burn. Right here. Out. Take them in. We'll keep it slow. Out. Take it in. One more. Out and in. You got a team. You know what? Let's put one weight down. As long as we're burning out that upper body, let's do it. One weight, two hands behind your head. Here we go. Regular. Whatever that needs to be. So I got my 10, but I could probably do that 15. I want you to try to go heavy because this is it for that upper. Yes, team. Breathe. Four, three, two. Can you dare? Halfway up, down. All the way up, all the way down. Halfway. And up. All the way down, halfway. One more. Hold it in the middle. Just hold. Four. Just hold. Three. Elbows in. Two, one. Oh, my goodness. You guys. You know what? That was a long lower, a long upper. We got to get some core. But how about. How about we make this core our bonus move? Let's finish it out. All right. And you know what we haven't done is some regular planks. So, yeah, that upper body is going to have to work. We'll incorporate a little lower, but let's get it done. We're not going to time it. I know normally your bonus move is, but join me in the place you're going to. You need to take it on a wall or an elevated surface or keep it standing. That works, too. Start in that high plank right through here. I know those arms are tired. Just drive those knees in. Here we go. This is it, team. It's gonna go fast. You can tap it in, you can tap it back from the knees. Whatever you need for you. Or again, take it standing. Cross it here. You can pick up that pace if you want, but I want you to really focus on the core. I'm not worried about speed. 4, 3. Let's work in a little mobility. World's greatest stretch. Watch me step. Reach here. And back. Nice and slow. Right? I'm giving you a little breather because you know we're gonna finish strong right here. Step. If you want to drop that knee, you can do that too. Boom. Up, up. If that's not right for you, just find a version that is. One more. Take it to those elbows, team. Drop your knees. Bring them up. Drop your knees. Bring it up. Use your core. Add a little twist. Drop the knees and twist. And up. Twist and up. Plank jacks or tap outs. Right here, here. Tap it out. Tap it out or jump it out. This is it, team. 5, 4, 3, 2, 1. Take it down and relax. I know. Team. Stretch up on those elbows. Yes, I know. If you're like me, you want to just be right here. If you want, grab one leg. If you can grab it or onto your side. Get that quad stretch. Oh, you guys. I think it lived up to its name. Burnout. You tell me. Very carefully roll to that other side. If you can't actually reach it, just bring it towards you right here, just like this to open up that hip flexor burn. Everything is shaking. I hope you feel the same way too. Go ahead and turn it in. Roll back. Child's pose. Oh, my arms. You're gonna have to let me know in the comments how you're feeling. Are you feeling that burn? Do you like this type of workout? I know some of you are gonna say you prefer intervals, and that is okay. You do. You roll it back. You know, I don't do this very often. Pedal the feet to stretch out those hamstrings. But every now and then I like to throw it in for variety. As you can tell, it's not only different for. For our bodies. Slowly roll it up. It's different for our brains, and it's really good not only for our brain health, but also so that brain body connection when our brain doesn't really know what to expect when it's not watching that timer, knowing, oh, I got five seconds, I got 10 seconds. When it doesn't know when you're done, different things are going to happen, right? So let me know in the comments. Leave me a like. Subscribe to the YouTube channel. Check us out in the BodyFit by Amy app. Join us in the athletic club. Would love to connect with you deeper there, team. And of course, get some more stretching on your own. We're keeping it short and sweet to get you out of here, but make sure you're getting that flexibility, mobility throughout your days, your weeks. Check out everything in the description below. And I'M so glad that you joined me today. Let's get one big, deep breath in. And out. You did it. That was your dumbbell. Total burnout workout. Great job, everybody.