No Repeat Dumbbell Pyramid - Total Body Burner Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat dumbbell pyramid workout. This is a full body workout where we're gonna focus on strength and we're working in a pyramid format. So we're going up and down the pyramid in time. But it is all no repeat. We'll get some right side and some left side and some different variations, but it's going to move quickly. And of course, I'll give you lots of options to work to your fitness level. Are you ready? Let's do it. Let's start just with a march. We're gonna get our body warm. We're gonna get the muscles warmed up and prepped and ready to add some weights. As you can tell, I have a few different sets of dumbbells behind me. I have my tens, 15s and 20 pound dumbbells. You use whatever you have available to you. The way this workout is gonna work is that we're going up the pyramid in time and then back we do that. We are going to repeat the exercises. As we get back to that same timed interval, we're going to mix it up since it's a no repeat workout. And some things will be a right side and a left side. So not repetition if you're doing right and then you're doing left. And some will just do a different variation of that exercise. So no repeat with some different variations. And here's how we got it. We have three circuits. We got lower body, we got upper body, and we have some core. So they're going to move quickly. It's going to be a lot on that set of muscles. So lower body's going to be burning upper body and then that core. But I specifically designed it that way today so we can get it in and get it done. Roll through, nothing fancy, no crazy combinations or anything like that. This really is a back to basics workout. But we are going to be going up in time. So let's get a little standing. Cat, cow. We're going to roll through your back just like this. So as we're getting into this, I'm gonna slowly roll it up. Let's do a little squat and then roll through. That hip doesn't have to be super low or super high with the roll. Just getting the movement in. Right. Pyramid, timed intervals. We're going to start with 30 seconds. Go up to 40, 50, 60. Back to 60. That's the top of your pyramid. And then back down. 50, 40 and 30. Let's tap it back right here. Opening up the Hip reaching those arms high. So really think almost like that low lunge. But you don't have to get super low unless you want to. You just want to get movement through the joints. Let's hold this one right here. So you can hold it here, you can drop it down. You can even drop it down to the ground. And then if you want, take this hand here. World's greatest stretch. Reach through and bring it up right here. And then step up out of that same thing. Other side. So if you want to, you can just keep it here. You can drop it down a little lower here or here. Rolling through. World's greatest stretch. So we're dropping that knee, we're reaching. And if you can, after this, I want you to meet me down on the mat. That can be in a high plank position. That can be on those knees, whatever is best for you. I want you to just go forward, toe to heel, forward in the shoulders, getting that core warmed up. Let's take it side to side. So you can drop the knee if you want, opening up and here. Or you can just keep it in that high plank here. Getting that core warmed up and ready. Let's get one more each side right here. And slowly walk those hands back. Shake it out right here. And slowly round it up. All right, team, tap it out and reach slow. So again, we're starting with that 30 seconds. Using dumbbells the whole time. But sometimes we will take it with one single dumbbell. And again, sometimes we'll go one side, right side, left side. Sometimes we'll go with two. You always have the option to take it down to one dumbbell or just keep it body weight, if that is a better option. For where you are today, I'm going to remind you, be where you are today. This is your workout. You do you. We are here to move. We're here to get our hearts pumping, our muscles working, have a good time. But the most important thing is that you showed up for this workout today. All right? So I want you to get one heavy dumbbell. Our first circuit is all lower body, so you can go heavy with this. Keep the other heavy close by because we're going to start with a little plie squat. So our toes are out here for 30 seconds only. We're just going down and up. So super simple. You can even. Even keep it body weight if you want. If you want to go with two heavier ones, you can go here. But we're going to start, and we'll add on as we go. 30 seconds. 3, 2, 1, Paa. Squat. Drop it down, bring it up so that Paa squat. Those toes are out. You're still dropping the hips, keeping the chest open, hinging forward a tad, but keeping a nice flat back, connecting through the inner thighs, the glutes, the deep core, the pelvic floor on the way up. We got five seconds, then we're taking it with that right leg only. 3, 2, 1. All right, team, so now we have 40 seconds. Grab that other dumbbell if you can, and we're going to take it to a curtsy lunge. You're going to cross over, you're going to step it up. If that is not right for you, you can do a regular lunge or tap behind. In 3, 2, 1. All to this side. So whatever foot is forward is going to stay forward throughout this first part of the pyramid. Because then as we work our way back down, we're going to take it two, that other side, feeling it. 40 seconds on this one. So we're going up in time in the pyramid again. Remember, with this, you can do a little tap back if that's better for you. You're still getting that front leg working and crossing behind. Or you can take it regular lunge if that's better for you. 3, 2, 1. Give your hands a little break. We're up to 50 seconds. Here's what we've got. Kickstand deadlift. Same foot is forward. You're gonna hinge, you're gonna drive it up so it's your deadlift. If you feel too off balance, take it between two feet if you can. You're taking it here. Grab those weights again. Catch your breath. Get set. Shoulders back, core engaged. 50 seconds this time. Here we go. So that front leg is still taking the work, but instead of a lunge or a squat motion, now we're hinge motion, right? Stand up straight. So that's where this isolated workout, isolating right side and left side and lower body, then all upper body, then all core. Really gonna feel the burn. It's also going to be hard to hold those weights if you got something heavy. I know I'm using my 20s. I'm excited about it, but I know breathe. 50 seconds is gonna feel long, but you can do it, right? We got five seconds to go. Three, two, one. All right, set those weights down. All right, guys, so on this last one, 60 seconds, I give you permission to take it just body weight or one dumbbell. That's one what I'm going to do. 60 seconds, we're going to go side lunge. Whatever foot was forward on your curtsy lunge on your deadlift is step into the side, side lunge. Same leg is going to go forward lunge. So side lunge, forward lunge. All right, so I'm going to go one dumbbell. You can go one or none, but make sure. Or you can go two if you want. Make sure that you have space to move. 60 seconds, then we take it all back down. Here we go. Side lunge, step out, shift your weight, step it forward, hinge it forward. Right here. Shift your weight into that hip, outer thigh, push and take it here. So your weight, if you've only got one, it's hanging out on the inside, it's crossing towards that foot core, staying engaged. Right here. Drive the hips to the back, shift the weight, push out, take it forward, shift the weight, push back. Right, so we're getting multi directional. Should be getting that heart rate up, even if you're just body weight. Take it here and up, down and up. 15 seconds, then quick breath, do it all back down, but different, right, because it's no. Repeat. Right, up core. 3, 2, 1. And relax. Give your hand a little break. Breathe. Hopefully that got your heart rate up. I know it got mine. Same thing. Other side. So the only repetition, remember, is right side, left side. So we're going right into this because we're working our way back down in time. We got side lunge, other way, forward lunge. Then we go to that kickstand, then we go to that curtsy. We're going to finish with a version of a squat. All right? So join me. Other side, other hand. 3, 2, 1. 60 seconds. Bring it up. Forward. Now, as you go into that forward lunge and that side lunge, remember, you can drop your chest a bit. A little bit of a hinge power. Power up. Right hand up. I know, I feel it, too. Breathe. Drive up and out of it. Lots of glute, lots of quad, but also outer thighs, hamstrings, hand. Breathe. Yes, team. Oh. Feels like we should be almost done because I know we're used to those 30 and 40 second intervals. There's only one set of 60s in each pyramid and it's right in the middle. Top of the pyramid in time. Three, two, one. Relax. All right, team, so now we're working our way back down. So in reverse, we got that kickstand deadlift. Two dumbbells. We got that curtsy lunge. Now we got 50 seconds of our kickstand. Grab those weights, get set. Remember, feet shoulder width apart. One is back in the Kickstand. Here we go. Stand up straight. Now those weights and come right down in front of that front leg. I kind of try to, like, make it a triangle. As you can tell. That keeps them close to my body, but because I have a little more space here. And again, if that kickstand doesn't feel right for you, you can always take it to a regular deadlift. Right? Take it here. Stand up straight. 15 seconds, kickstand. Almost done with this pyramid. I know. Hips to the back. Drive it up. It's a hinge, not a squat or a lunge. 3, 2, 1. Give your hands a break. If you need it. Curtsy lunge. Crossing down this way. If you need to, you can get a tap back or regular lunge. All right, Almost there, team. 40 seconds. Curtsy lunge. Here we go. Sometimes, too, it helps me with these heavy dumbbells to switch my grip a bit. Right now I have them in the middle. They start to feel heavy. I have the weight going down, so if it's feeling heavy in your hands, that's something you can try as long as you feel safe and secure. Right? Drive it up. Oh, my heart rate. I know, Team. And breathe. And so close. 3, 2, 1. And relax. All right, this is it for this pyramid. We're gonna rack it with one dumbbell. Remember how we did our plie squat before? We're gonna rack it here. We're gonna step it out in a squat. And in, Step out, squat and in. One dumbbell at your chest or no weights. Let's get that heart rate up for one last time. 30 seconds. Let's go. Rack, side squat. Just step out and. And this is it for this lower body pyramid. So really go for it. Get low. I know I tried to balance some bilateral moves like this and your plie to giving you isolated moves, but with variety, dynamic movements so nothing gets too burned out. One more each way. Last one. I know. That's time. Yes, Team. Oh, man. Shake those legs out. Whatever you need to do. Where's that heart rate? I know mine is up there. Guess what? Now we go to upper. We go to core. So we got the high heart rate stuff out of the way in the beginning, although I think your heart rate will still stay up. Grab some water, y'. All. Cheers. Get it. Here we go, team. Here's what we got. Catch your breath. I'm probably mostly going to be working with my 15s and 10s here, but I'm going to keep them all close by. Shake it out right here. We're going to Start with a little rotational press. So lighter weights, one and then the other. We have 30 seconds. I want you to grab something light to medium. Rack them right here. And we're going to just press with a little rotation of the knees and the hips to get the core involved, all right? You can also do this with one dumbbell up to you, but we got 30 seconds. 3, 2, 1. Press and rotate back down to center. Press and rotate center. Yes. So a lot of the same here. We have some bilateral moves like this, even though we're alternating between two. Then we're gonna go to some right side and some left side and some things in between. This is your upper body again. I think your heart rate will stay up, but not as intense as, hopefully, that first round. Last one. And relax. All right, team, watch me here. 40 seconds. One side, you're gonna stagger. We're gonna do a reverse fly into a bicep curl. So you can just hinge it here. Reverse and curl, or you can stagger it. Whatever feels better for your stance. But you're doing a hinge reverse. Step up and curl one side. I'm gonna go my right. Here we go. Fly up, reverse. So remember that reverse fly on one side. Think of it. Out and in. So we are going to be sneaking in a little bit of that hinge motion with a few things that we're doing, like this one. So really think of that strong core, right? And up. Breathe. Yes, you can. And relax. All right, team, so now go with your heaviest. We got 50 seconds. We're gonna take it to that row just right here. Now, it's gonna be a long 50 seconds. So if you need to stretch your back here, go ahead and stretch it. Otherwise, pull them up to the hips. Pull them up to the hips. So in that hinge. Hinge, squeeze in your back. Heavy weights if you got them. 3, 2, 1. Here we go. So two dumbbells. If you need to, you can isolate one side or you can alternate hinged position. So nice flat back. Core engaged. And again, I always remind you, pull towards your ribcage. We also also pull towards your hips, right? Yes, you can. Again, if your back needs a break, stand up straight, then come back down here. Yes, Squeezing those back muscles. There's a reason we love our row. If it starts to get too heavy, alternate one at a time. I know it's a long right. Breathe. We're going to the mat for a minute after this. Five, four, three, two. Yes. All right, team, take it down. We're gonna have a lying Chest fly into triceps. Lying fly into triceps. So we're gonna get right side. 60 seconds. It's gonna feel long. Then we will switch to that left. We're gonna try to do them back to back. If we can keep that core engage, we'll get a little stretch and switch our weight. So 60 seconds on your back. Here we go. We're going out. Then take it across your body into triceps. If being down on the mat is not right for you, you can do this on a bench. You can take it seated and just do the triceps, or standing and just do a press and a try. But if you can feel how that pulls your core right out in the fly, and then core cross triceps, I'm going to show you from the back. If you're confused about that triceps, I'm taking this hand here. Right out and here. Yes. If you want more of a challenge for the core, bring the feet up as long as you can. Keep it controlled. Yes. Right. Feeling it fly. And try 10 seconds on this side. And then we're gonna see how quickly we can switch that. 3, 2, 1. Can you switch it to that other hand? Get set. Here we go. Out across your body. Triceps. So you want to go with something a little bit lighter on this. That's why we did chest fly and not a chest press or chest press. We. You tend to be able to go a little heavier. Right. As it pulls you to the side. That's where I really want you to think about your core. We got a whole core sequence coming, but. Oh, I know. There's those triceps up and here. Boom. Yes, you can. So very isolated. One side of your body. Chest, shoulders, and then isolated on those tries. I know. 10 seconds. It's kind of rare that we isolate this much, but I wanted that for this workout. Last one and relax. All right, team, so we're Back to our 50 seconds. Instead of taking it to a standing row again to mix it up, make it. No, repeat. You're gonna do one either from your knees or from that plank position. We're gonna alternate a plank row. If the plank row is not right for you, I want you to stay on those knees. Here we go. 3, 2, 1, pull. One weight towards your hip, back down. Now, if you're not interested in adding core because you know we have core coming, you can be on your knees here, or you can take it to standing and just alternate. But this way we take that hinge out a little easier on Our back, right? Yes. Bring it up, back down. Stay lifted in the center. You can tighten up the legs and the glutes. Make sure you're still breathing. Yes. Five seconds. Let's say for one more or one more each way. If you can sneak it in. 3, 2, 1. Up onto your feet, team. Here we go. Remember that fly and bicep. Let's take it here. And bicep. We've got 40 seconds. Seconds. Then we're gonna finish with a version of that press. 40 seconds. 3, 2, 1. Up and curl, hinge, fly. So trying to isolate. I hope that you're able to go heavier with this. Because you're strong, you can do it. But because we're not getting all flies or all buys, same thing with our chest fly and tricep. That was intentional. So you can get the variety of movement, but also these longer muscle endurance set. 40, 50, 60 seconds. You're not burning out. You're able to sustain with good form. 3, 2, 1. And relax. All right, team, last one. So instead of that rotational press to make it different, we're gonna squat it low. Rotational press? Yes. It's different. It's not a repeat. You can do one dumbbell or two. Up to you. 30 seconds. Let's get the heart rate up. Let's get those arms working one last time. Here we go. And up. Get low and reach. If those arms are really feeling it, you can take it. 2, 1, dumbbell or no dumbbells. Either way, let's get that heart rate up because the breather is coming. This is the end of this pyramid. And we got one more, and that is it. Hand up. Yes, you can. Three, two, one. And relax. All right, team, catch your breath. Oh, man. There's that heart rate again. Grab some water. This last one is going to be a slightly shorter pyramid, so get excited. Heart rate is up. Heart is pumping. You got a team. Okay, so here we go. We're down on our back for some core. We're starting with 30, 40, 50, 50, 40, 30. As we go back down, we're taking it a little shorter, so we're starting with a little dead bug pullover. All of these have an optional weight, but you don't have to use it. All right, if you want to just keep it your regular dead bug or a standing version of this, you can. Otherwise, if you want to grab that weight, we're going to take it here. Watch me. Me dead bug pullover just like this. Just to give you that pull for your core. We got 30 seconds. Join me here Remember, this is a shorter pyramid. 3, 2, 1. 30 seconds. Your head and neck are staying rested on the ground. I know this is not exactly fair since we did our upper body right before this right it. But again, I know we do a lot of high intensity, high heart rate, compound movements, but I really love isolating as well when we can really be focused on those back to basic moves to build strength. 3, 2, 1, and relax. All right, team, so we're taking it to a plank position. Position. First one on our hands. We're gonna do a climber for two, then pull it through. Climber two or four, pull it through. If you want to keep it on your knees and just to the pull through, you can do that as well. We have 40 seconds. Climber, run those knees in or tap those knees in and then reach through and pull. Here we go. 1, 2, and pull it through. Or you can go 1, 2, 2, and through. Strong push up through those hands Again. I know the upper body is tired because we just did all that core, but hang with me. And here. Yes. Or again, if you're just tapping in. Single right here. 3, 2, 1, and stretch. Last one, team. We're turning over onto our side now. This is 50 seconds, so it's a little bit longer. So if you want to be on your knees, you can. We're going to lift up and hold for 10. We're going to go down and up for 20, and we're gonna go reach under for 20. 10, 20, and 20. But just 50 seconds on the clock. Don't overthink it. Is that right? Yes, that is right. Let's do it. 50 seconds. Here we go. Up and hold. We've got 10 again. If you need to drop that knee, that is totally fine. I know our upper body is tired. Here we go. We're gonna go down and up for 20. Just a little lower of the hip. You can always have this hand here. You don't have to go all the way to the ground, but if you want to get more of that mobility, I encourage it. Breathe. No weight on this one, as you know. We got the other side coming. All right, Here we go. 20 seconds. Reach under. This one bothers my shoulder a little bit more, so I often drop the knee. I know most of us have one side that's a little tougher. Right? First side, plank and up. Yes. Breathe. You got a team all the way through and relax. All right, let's take it. Same thing. Other side. We're gonna hold for 10. We're gonna down and up for 20. We're gonna reach under and up for 20. Go ahead and join me on this side. Get set. And again. You can cross your feet or stack them. You can be on the knees. It is up to you, but zip up that core. 50 seconds total, but we're breaking it up in 3, 2, and 1. Here we go. So holding for 10. Try to stay lifted. Imagine you're drawing that elbow towards the hip, and that's bringing everything up. Yes, we can. Going down and up. Slow and controlled. Trying to keep that chest open. So even if you have this hand here, what I don't want is you leaning into it, right? Try to open it up. If you feel you're leaning, drop that knee. Yes, you can. It's not cheating. It's giving you better form. Here we go. Last 20. Reach under, reach it up. Little mini twist. Knee can drop if you need it. All through that core. We are so close, team. I know. Two and one. Relax. All right, team, so this time, we're gonna take our mountain climber. We're gonna flip it on its back so it's gonna look like this. It's gonna be a bicycle, bicycle, Hand it off and through. Bicycle, bicycle, hand it off and through. All right, so we switch from the plank to here. We got 40 seconds only. Here we go. Twist, twist, hand it off one side. Twist, twist, pull through. Right. I'm kind of forgetting what side. Right, but that's okay, as long as you're moving right this side. Yes. Again, if the weight is not right for you, just do something to get that core moving. Last one. Three, two, one. And relax. All right, team, so we're back to that pullover. If your head and neck is just done, I just want you to get the stretch. But here's what we got. Both feet down, both feet up. If you want to do the pullover, you can. Instead of the dead bug, it's just a little lift. You can tap it down in between, but let's keep it here. 30 seconds only. This is it, team. So deep core. If you want to keep your head, neck, and shoulders, you can. You can keep them down or go here. Here we go. Over both feet. You can do a little lift, but think again about that deep core here. Or you can keep the shoulders down and still get the pullover. With or without the weight, you're still gonna feel it, right? That crunch adds a little, but it really is all the way through. Yes, team. Three, two, one. And relax, y'. All. We are doing it. That was your core pyramid. A little shorter I know. Grab a quick sip of water. Water. If you need to be done, you can be done. I know. We're going to do a quick little bonus pyramid. It's going to be short. Here's what we got, team. We're taking one move, we're adding one move for 10 seconds, adding on for 20 seconds, adding on for 30. All right, so we're going to start with an alternating lunge for 10. We're gonna do a lunge and bicep curl. For 20. We're gonna do a lungee curl. Press for 30. All right, high heart rate. Let's get it done. We got two of these little mini pyramids just going up. Oh, not my 20s. Go with something light, but let's do it. Bonus pyramid in 3, 2, 1. Here we go. So 10 seconds, alternate that lunge. Super simple. You can. We're going to do these back to back. So you want to start with something a little lighter. Now let's add our bicep curl. Let's curl at the bottom if we can. We got 20 seconds. So this is a 60 second bonus move, right? Bonus pyramid. But we're working in pyramid format. Yes, you. We're going to add the press at the top, right here. Lunge and curl, press and down. Lunge and curl. Press and down. You can do a hammer curl or regular up to you. 15. You got it, team? Yes. There it is. Last one. And relax. That is it, team. We're not going to do anything else crazy. I did have in mind one more little bonus pyramid, but we'll save it for another day to get you in and out. That was a lot. So 60 second bonus pyramid. Just up the pyramid. Right? 10, 20, 30. Woo. Shake that out. How is that heart rate feeling? Let's reach those arms to the back. Get a nice good stretch. Thumbs to the back if you can. You can grab them here if you can. You can do a little hinge or just take it here. Stretch your back, stretch those arms. Take one up and over. We're going to keep this stretch pretty short so we can get you out of here. I know, I'm feeling it too. But of course, make sure that you get more mobility and flexibility on your own, not just after this workout, but throughout your day, throughout your week. Woo. Now I feel those legs. I think because we did all of our lower body in the beginning, I was thinking, did we get enough leg work? Now I'm feeling them. Right. Tell me in the comments, do you like this format? Do you like doing circuits of all lower body, all upper, all core. Do you like mixing it up? There's no wrong answer. Do you like the pyramid going up and down? Do you like. No repeat. Even though I'm sure some of you are going to tell me that I was sneaking in some repetition with the right side, left side, or the variations, and that's okay. Just trying to get creative for you. Always. Listen, you gotta get some repetition. You have to get repetition of movement patterns in your workouts, but you don't have to be doing the exact same thing all the time, especially if you're somebody who gets bored by that. The main thing is to keep showing up. So consistency, whatever gets you consistency of showing up. That is how you should be moving. Of course, variety. Get a lot of things in as you can. But remember, remember, what keeps you consistent is what's going to really drive those results and keep you moving for the long term. Thank you so much for joining me today. Let's get one big deep breath in and out. You did it. That was your no repeat dumbbell pyramid workout. Great job, everybody.