No Repeat Dumbbell Power Blast Workout - 33 Minutes

Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your no repeat dumbbell power blast. In this workout, we are going to get back to basic strength as well as incorporating power and cardio, working your entire body using your dumbbells in a no repeat format. Of course, I'm going to give you lots of different options to work to your fitness level. You ready? Let's do it. Let's start just by getting our bodies moving with a little march. Pump those arms. We'll just get the blood flowing, get our energy up, get our body's core temperature up, and we will get ready to move. You can see behind me I have a few different sets of dumbbells. My 20 pound, 15 pound, and 10 pound. You use whatever you have available to you. Let's roll those shoulders. If you only have one set, just use that. If you don't have any weights, just keep it. Body weight does not matter. You are here. You showed up to move, and that is all that matters. Let's take it right here. We're gonna roll those hips, just opening up. You can also keep this low if that is better for you. And then let's take it little side lunge. Roll the hips into a little side lunge. Drive the hips to the back. So you're just opening up those hips right here. 1. And let's hold it here. So just little shift side to side right through here. And then let's take those hands in, let's go flat back down and round it up. So just rolling through the back, getting that movement through the spine. And then let's hold it here. So what we want to do is we want to get this mobility, this movement prep before we add those weights. Now, of course, with this workout, I'm going to give you different options. So I want you to work to your fitness level. Walk it in right here. And we're going to take it up with those eyes I with your arms nice and wide for the Y and then out with the T. So you're aiming for that shoulder mobility. Big stretch without arching your back, trying to bring those arms back. And then if you want, little drop here with the hinge. Now what we've got today is we are starting with some back to basic strength, all right? No repeat. So the only time you'll do something again is if you have to do a right side and a left side. But everything is no repeat. And I think you're gonna have a really good time doing it. Let's take it here. And one more Time with that hinge. I why? And t, let's tap it back right here. So you're just opening up, stepping behind, driving those arms up. So we're gonna start with a back to basic strength for 40 seconds. Then we're gonna take it into some power rounds. Sometimes that will be right side, left side, and that will only get 30 seconds. So I want you to hold it here. If this is good for you, you just hang out here. If you want to drop it a little lower or if you want to take it all the reach through world's greatest stretch. So when we get to power, we're going 30 seconds only with a little bit longer break, rest period. Because we really want to go for it. We want to bring the power. Go ahead and step it up. Same thing, other side. That is where we get the heart rate up. That is where we use that energy, that force production. If you can drop it down to create power and then we want to get that recovery. Remember, the rest is part of the process. I want you to meet me down on the mat. If you're not got here already, you can either just come to your knees or you can come to your toes a little forward and back in that core. If you're in your knees, you're just here to here, right? Feeling the core get warmed up. We're gonna rotate up to the side. You can keep the knee down in between or you can take it in that full plank. Totally up to you. Whatever is best for you. Now when I give you these power moves, I'm going to give you options to keep it lower impact. Go ahead and walk your hands back, hang out, hold for a second, and then just slowly roll it up. All right, team, we're gonna do a little tap and reach across. All right, so we get back to basic strength. 40 seconds, we get 30 second power interval and then we're going to finish with some core. But that core is generally going to be an isomet. We're holding one thing and we're moving the other. All right, so get excited about that. Those are fun intervals where one thing is holding the contraction. One thing is creating movement. Again, I will give you options if you just want to do one or the other. All right, team, so the very first thing that we are going to do is we're going to get a deadlift into a row. So I want you to find some heavy weights. You probably will be able to go with your heaviest or second heaviest if you have options. Watch me hear those weights come to the front of the leg. We're going to do a hinge. We're going to pull the elbows up in the row, and then we're going to stand up straight. If that's not right for you, you can just do the deadlift, or you can just do the row. Up to you core is engaged, Those shoulders are pulled back. That core is in nice and tight. We're gonna take a deadlift and row in three, two, one, deadlift. Elbows up to the row, and then stand up straight so you're going just past the knees. Then pull those weights up, aiming towards your hips. The reason I say that is I want you to keep it out of the top of the shoulders into the neck. Sometimes we squeeze here. We want to keep these pulled down so you pull a little bit more towards the back and towards the hips. That can help with that. Remember that this is no repeat. So everything we do, we're only getting it done once. This is your strength. We get one more and relax. All right, set those to the side. Now, you want to go with one of your medium options, because here's what we've got. You're either going to do a bicep curl into a lunge pulse all on the right side, or a clean. So your curl looks like this. Curl down, pulse for two. Bring it up. Same side, curl down, pulse for two. If you want to get the power with it clean. Pulse for two and bring it up. You do what's best for you. 30 seconds, here we go. So cleaner curl, then lunge pulse. Step it up. Cleaner curl. Now, if you want to make it one fluid motion, you can take it there. Take it up. If you are not familiar with the clean move, which is just a little power to that bicep curl, just do the curl. That works too. It's just a little bit of a hinge and a little bit of power. Last one. And breathe. Breathe. All right, so now you have 30 seconds to breathe. I know it feels like a long time, but again, the idea with that is that on, the power moves, and you can probably feel it. You get that heart rate up. So you go for it hard for 30 seconds, whatever that is for you, even if you're not doing the higher impact or the power, and then you get more time to recover. So, same thing, other side. Either just your curl and your lunge pulse, or you're clean. Taking it for 30. Here we go. Curl, impulse, other side, lunge or clean. I want you to get low on that lunge and then hang out there for an extra pulse. Think of your pulse as down. Right here. Yes. Take it up. Boom. And remember, if you want to make it fluid up to you and relax. All right, team, so one heavy to medium dumbbell. We're gonna take it down either to a plank or to all fours. So you can be here. You're gonna hold the plank, and then we're gonna pull that weight through. If you'd rather be on your knees, you can take it from here. Go ahead, find that strong core. Here we go. So we're holding isometric hold. Anytime we're not contracting, we're ISO in the core. And then we're moving, we're reaching through, pulling the weight through again. You can be on your knees here or here, leaning forward a bit. You'll still get that core working hard, but think of a little tuck of the pelvis. Zip up the core, press up strong through those arms. You got 10 seconds to go. 5, 4, 3, 2, 1. Stretch it back. All right, team, we're gonna take it back up. I want you to stay with these medium dumbbells. If you have something lighter, watch this motion. Here's what we got. 40 seconds. We're gonna do a what we call a lat sweep, where we do straight arms to the back and then reverse fly. Straight arms back, straight arms out if you need to bend a little bit. If you have something heavier, that's okay too. But we want to get those big muscles along our spine as well as back of the shoulders. This is your back to basics strength for the upper body. Keep it with that upper pull. Hinge it here. Here we go. Lat sweep, arms out. Reverse fly weights to the side. Sweep it up and out. What I want you to think about is that little lift. And out. Yes. And here. Yes, you can squeeze. So your lat sweep, sometimes it's just called a straight arm. Lift it. We're getting shoulders and triceps as well as the lats. You can always alternate one at a time if that is a better option for you. Three, two, and one. All right, team, so I want you to go medium to heavy on this. I'm gonna go with my 15. I want you to watch me here. So we're gonna do a suitcase swim swing. What does that look like? It's a one sided swing, so just watch me while you catch your breath. We're gonna do a swing to here into a side lunge to here. So if you want to just do a deadlift, bring it up, cross it, side lunge, bring it up. That works too. But if you Want to get the swing, which is here. Here, you can do that as well. 30 seconds. Alternate to one side. 3, 2, 1. Here we go. Swing, cross. Bring it up. Hinge it. Swing, cross. Bring it up. Now, if you don't feel comfortable with that swing because it has to be by your side, that's called why we call it suitcase. Just do a little hinge. You're still going to get the power from here, right? And down. Last one. And relax. Get set for that other side. Now, listen, guys, with your swing. I want you to watch me while you catch your breath. It's a hinge. And then power up to here. So it's almost like a clean. But I want you to think of it more like that swing motion. And then here, up hinge. Just like that again. If that doesn't feel right for your back or you feel like you're going to get that weight too close to the side, just hinge it. Let's do it. Here we go. Swing, side, lunge, Swing. So it's right here. Take it here. Hinge up. Yes. Hinge, huh? 10 seconds. Get that power. Breathe. 3, 2, 1. And relax. Rest those arms. All right, team, so we're taking it here. We're gonna get a little chop for our core. So again, isometric. The isometric here is your split squat. If your legs are tired, just keep it here if you can. You're here. That chop is going down by the hip, across your body. So it's a lot of core, but also shoulders. We got 40 seconds each side. Here we go. And across. Hip across. Across your body if you want to keep it close. Hip to shoulder. And again, if you need to take the legs out of it, take it here, but down. Follow the weight with your eyes. You want to get even lower. Hold it in that low split squat. Yes. Right. We're sneaking in those legs while we hold the core. And we go across our body. Chop. Last one. Breathe. Shake it out. Hard to tell what we really feel. Right. The good news is, after this, we're down on the mat. Okay, we're gonna take it here. Nice and split across the body. You can go hip to shoulder. You can go all the way up. You can plant your feet here or drop it and hold it here. Up to you. You do you. Here we go. Right here. I know. I feel it too. Yes, Across. Breathe. Take your time. And again. If you need to bring it closer or bring it higher up, that's an option too. But if you can stay low, it's going to throw your balance that's part of the core work. That's why we're in the split squat. Last one. And breathe. All right, team, join me down on the mat. Here's what we got. We're going to take it with some triceps. About to adjust my microphone here. We're going to take it with some triceps over your head into a bridge. If that's not right for you, you can do it standing or seated overhead. But watch me here. Meet me all the way down. One dumbbell or two? Shift those shoulders back. We're going down. You can just do the tries, but if you want, add that bridge. Here we go, team. Join me here. Core engage. Shift those shoulders back. Just a bit down. Bring everything up. If that doesn't feel steady for you, if you feel like you have better form, just do the tries. Or you can always switch to one dumbbell right here. Bring it up. Yes. Drive up in those hips. If that's where we are. Boom. Yes. Five, four, three, two, one. All right, team, bring it up into a high plank position again. Here is our power. So here is what we've got. We're gonna take it right here. We're gonna go here. We're gonna pop it in. We're gonna hold it here. We're gonna walk it back, we're gonna pop it in, hold it here, and walk it back. All right? So that's your power. If you want to walk it in, you can. If you want to pop it in, you can. But we got our triceps, then we got right through here. All right, team, zip up that core, hold it here. In three, two. Here we go. Pop it in. Hold it up and back in. So you can walk it back, too, if you want. Even if you're walking it up, I want you to feel that power. Right? Pop it in, huh? And back. Yes, you can. Boom. Ah, no. So close, team. Three, two, one. No, repeat. Right? I know. Feels like one long circuit. All right, team, I want you to come onto your side right here. Here's what we've got. We're gonna come into that side plank. We're gonna lift it up. You can either be here or here. Then we're gonna bring that elbow up, pulling it behind your body so here to here. So your isometric is here. Your home is here. All right, so we got that ISO core along with upper body hold. In three, two, one. Here we go. And down. Bring it up. Down. Holding here. Stay zipped up here. If you want to be all the way up, you can, but if you feel like that's putting too much pressure on your back or you can't have good form as you pull and squeeze in those back muscles, drop that knee down. That works too. You don't have to twist into it, but you can air. Yes. Three, two, one. And relax. Let's take it to that other side. Isometric core pulling with the upper right. We got it here. Let's bring it up. Zip up that core. Break it in. Up on the toes or up on the knees. In three, two, one. Bring it up. Drop it down. Yes. Bring it up. Drop it down. I know. Breathe. Yes. Up. Stay lifted. Again. If you want to be all the way up, you can just try not to let that hip drop down. The most important thing is that you're lifted from here. Right? Does not have to be a heavy weight. If you want to take it body weight, squeeze in the shoulders. I know. Three, two, one. And relax. Oh, man. You guys. How about we grab some water after that? We're taking it into that next round. Breathe. Right here. Cheers, y'. All. Grab some water right here. Let's take it, huh? I got my whole mess. You can just shake it out right here. We're moving into that next this circuit. First thing that we're doing, we're going to keep that upper body working, but we're going to take it triceps overhead. Bring it here. We're going to cross a knee. Overhead. Cross a knee. So back to basics. Your triceps is where we're getting that strength, and then we're getting a little bit of core. So one heavy or two medium? That is your back to basics strength. Then we're going to take it to some power. Then, of course, we got some core. All right, team, go ahead. One dumbbell or two? This way or this way? Here we go. 40 seconds. Triceps and cross. So, of course, we're getting a little press with it, too. Press triceps and cross up. If that doesn't feel comfortable for you, just do a press. You're still getting that upper body. And here. I know. Up. Yes. Three, two, and one. Set it down. All right, team. Classic power move is our snatch. I want you to watch me one time. We got 30 seconds each side. It's here. Your snatch comes right up close to your body. You get a little power as you come up. We're gonna hold it here, and you have two options. You can either curtsy it here, or once you get up to the snatch, rack it, curtsy it here. If you don't Feel steady holding it over your head. Bring it in. If the snatch is not right for you, you can just do a high pull, then rack it and drop it down. All right, let's get it done. We got 30 seconds each side. Little breather in between. Here we go. Snatch. Rack it if you want. Bring it down. Hinge snatch, huh? Here, bring it up if you want to be here. It's a lot of core, so make sure that feels right for you. Don't let it pull you too far back. I know. How about one more? And breathe. Set it down other side. So if you notice as I went here, I felt myself pulling a little bit. If that's you, then just. If you have something heavier with that, rack it in. You're still going to feel that core. You're still going to get down into those legs. Let's get same thing. Other side. We got 30 seconds because it's our power in. Three, breathe. Two, one. Here we go. Here, up here. Boom. Snatch if you want. Keep it high. You're gonna feel that oblique right. Let's get one more. And down and relax. All right, team, let's get some core. Isometric core at the bottom. I want you to get something heavy. Here's what we've got. We got one side for 40 seconds. We got the other side for 40 seconds. Just like our side plank. But here's what we've got. You're gonna hold that one leg out, one leg up and do your press. We're gonna breathe for a second, then we'll take it to that other side. If that's not right for you, you'll still get a lot of core with the one sided press. Or just feet up in tabletop, if you can think of it as a half bicycle press right, then we'll stretch, then press left. 40 seconds each. Let's get it done. In three, two, one. Slowing. Controlled. So really think all of your control is right here in the center. If it starts to feel like too much, you can always have this hand going with you right here. Or again, you can bring it up into tabletop. If that's a better option for you, you can. And you can even just be out a little bit. You don't have to be all the way down. Feel that core. Sneaky core. Breathe. Take it up and down. Three, two, one. And relax. Hug those knees in. Yes, team. All right, same thing. Other side. We got 40 seconds. Other leg out. Isometric core, upper body push. Let's do it. Here we go. So you're pressing towards the Midline. So if you need to use this hand, bring it here. Feel that core. I programmed to have a lot of sneaky core today, but, man, I'm feeling it. I don't know about you, you. Those split squat chops, those holds with the pulls, holds with the pushes. That's what we got here. I know. And breathe. Yes. Five, four, three, two. Breathe. Oh, man. Catch your breath up, everybody. Hug those knees in. Let's finish this one out. Basically, we had two long circuits today. I know. I feel it, too. Here's what we got. Regular bicep curl. I know we had a lot of cleans, but let's get a curl here. We're gonna turn our body. We're gonna plie, we're gonna curl. We're gonna plie, we're gonna curl. That is what we've got. That is are back to basic strength. Upper body. If you want to just do one, you can just do the PAA or you can be here. We are almost there, team, so hang with me for these last few minutes. Here we go. Right here. Turn your body. Sneaky core curl here. Curl. And up. Yes, you can. Low to high. Yes. Feeling those arms. I don't know about you. 10 seconds. Last one. All right, team, one weight down here is what we've got. We're going to do a little shuffle. Either quick feet shuffle, that's your power, or big shuffle here. Push it out. Turn again. Upper body, sneaky core. 30 seconds. Here we go. Shuffle, push, and turn. If the quick feet shuffle is not right for you here, big shuffle. In fact, you might find you get more power, right? Yes. There we go. 3, 2, 1. Arms right. Doing that right after that bicep curl. I feel it too. All right, team, last isometric core. We're coming in a plank here, and we're just going to do a little leg lift. We did a lot of isometric core with upper body. Now we're going to get some glutes. So you're here. Join me here on your elbows. And here's what we got. We got 20 seconds, little. Little lift here, then 20 seconds, little lift here. If you need to take the opposite knee down. Here we go. Find that good plank position. Little pulse, little pulse. That feels like too much. You can drop the knee or just lift and lower all the way down. If you can keep the pulses, keep the pulses stay forward in those shoulders. Make sure we're not coming here, right? Squeeze. Switch your sides. Here we go. Up core stays engaged. Just a little squeeze in that glute. And again, if you start to feel like you're shifting back, come forward right here. Yes, you can. So close. I know. 3, 2, 1. Stretch it back, you guys. I know. I feel it, too. Slowly come up onto your feet. Those are your circuits. But you know what? I think we got time for a bottom smoke. But you know what? Let's keep it simple. Let's keep it 30 seconds of my favorite power move, which is a swing. You have an option. You can do one dumbbell. You have a few options. One heavy dumbbell in the center. You can do two on the side. Skier swing. We kind of did a variation, but not a repeat right of the suitcase. Or you can do your good old deadlift. Up to you, but we got 30 seconds. I'm gonna go Skier swing. Two on each side. Let's finish out with the power for this dumbbell power blast bonus move. But only 30. Hinge it here. 3, 2, 1. Power. Let it drop. I really want you to think of the power coming up, of the strength when you lock it out, and of the core as you go through the entire motion. So we got back to basic strength. We got power, we got cardio throughout, and then we got all that core stabilizing throughout throughout this entire workout. Three, two, one, Swing. And relax. Oh, man. You guys, pedal those feet. Catch your breath. You can be here, hands on the weights or the ground or hands here, and just get a little petal. Relax your head, neck, and shoulders, and breathe. Take it to the side. Shake those arms out. You guys. I don't know what I felt the most. I thought I was going to feel the power, but I think maybe I felt more of that sneaky core and direct core. Right? Take it up over your head. We're going to keep this cool down pretty short, but of course, please get some stretching on your own and make sure you're getting that mobility and flexibility throughout your days and your weeks, not just relying on the end of the workout. Arms down in front, chin to your chest. Leave me a comment. Let me know how you're feeling. Did you feel the power? Did you feel the strength? Did you feel that sneaky core? Leave me a comment. Leave me a like. Of course. Don't forget to subscribe to the YouTube channel. And if you're not here already, join us in the body for by Amy app. Let's take those legs out nice and wide. Press out gently on the inside. Thank you for being here, for hanging with me. I know these Monday workouts are often. If you're doing this on a Monday or whenever you're doing this, but on our free workout calendar. Which of course you can get the links in the comments to sign up for that, but they're often fast and furious. Take a little stretch here. But they are also fun, right? Stretch in to that, of course. Don't forget to follow me in all the places at Bodyfit by Amy. Would love to hear from you. Join me for our next workout together. I have so many options here for you. So many more to come. Slowly roll it up. Roll those wrists. Let's get one big deep breath in. And out. You did it. That was your no repeat Dumbbell Power Blast workout. Great job, everybody.