💪 No-Repeat Full Body Dumbbell Workout | Strength, Cardio & Mobility | BodyFit By Amy

Hey everybody, I'm Amy from BodyFit by Amy, and this is your no repeat full body dumbbell workout. In this workout, we are getting your entire body working for strength, for cardio, and mobility, and we are doing it using dumbbells in a no repeat style. So we're going to give you lots of different options to work to your fitness levels. Use whatever dumbbells you have available to you. Are you ready? Let's do it! Let's start just by getting our muscles warm with the march. We can pump those arms. Let's get the blood flowing, get our body's temperature up, and get the energy up, and then we will get ready to move. You can roll those shoulders to the back. Start small, then we'll take them a little bit bigger. We have 3 quick circuits today. It's going to move quickly. Everything is 40 seconds of work followed by 20 seconds of rest. Take those arms one at a time. Just really open up right through there, and then we will take them forward just like that again to stretch out. So no repeat, but we will have a method to these circuits. So let's cross those arms right through here, over and under, and then we can do a big step outside lunge, reach up. So the method is we will have your— every circuit has 3 exercises, 2 rounds. Your second one is going to— or your second round will be similar, will be a different exercise, so no repeat, but it will be similar muscle groups. All right, so you see the method there. We will get similar— we will get all your muscle groups working more than once in that circuit, but with different exercises or different variations. That way it is no repeat. Let's take it right through here. We're gonna have a nice big Y, hips to the back, and a hinge. Y, and hinge right through here. So after we get this dynamic warm-up, we will grab those dumbbells. You can see I have an assortment of dumbbells behind me, but if you don't have a whole family of dumbbells, just use whatever you have available to you. I'll try to tell you when you may want to go a little heavier or a little lighter. In general, I always say try to go heavy if you have the options. We're all stronger than we think, and we really want to make sure that our muscles are feeling it, that they're getting properly fatigued and working hard, pushing through to get progressive overload. Go ahead, take it right here. We're going to step it back, and you can either just reach up for a stretch or take it down to here, world's greatest stretch, and then switch. So from the lunge If you can't get all the way down, that's okay. Again, you can just do a little reach, but if you can be here, here, opening up the hips, even take it a little wider through here if you need to. Starting with that, and then if you are able, let's keep that World's Greatest Stretch but switching from the plank or switching from the knees. If that's not right for you, you can keep standing But you can also just come from the knees here. Again, the idea being we take it up here, right here, and then meet me down in the plank position. So meet me here or on your knees, whatever feels better for you. We're going to sit back, child's pose, reach that arm through, back to all fours or back to the plank. So reach it through, all the way up right here. So we get that little rotation, that stretch, and then our core working. Then we're going to bring it back up onto our feet in just a second, grab our weights, and we will jump right in right here. And then go ahead, come back to that plank or all fours, walk your hands back, give yourself a little stretch, and then slowly roll it up. Right here. All right, little tap and reach across. So here is what we've got, team. We're gonna start with a compound exercise on this first circuit. Again, 3 exercises— well, 6 exercises that are all different, but you will have some different variations so we get the same muscle groups more than once. The first thing that we're gonna do, we're gonna grab a heavy to medium set of dumbbells. You can do 1 dumbbell or 2. We're going to step out, my right, your left. Step out, do a bent over row, and come up. If you want to make it just one, take it here. Join me, here we go. Step out, row, bring it up. And again, if you want to just have one dumbbell, it will be that inside weight. If you're stepping to the right, left hand dumbbell. If you can do two, Watch my chest right here. I'm dropping low so I can get my back nice and flat. Now we will get our second time through with this one, we'll get the other side. So there are a couple things that are right side, left side, so don't come at me and tell me that it's not no repeat because we got it on the other side, right? Burn! 3, 2, 1, and relax. If you need a break for your hands, take them right here. This next one, we're going to do a deadlift, so a hinge. Drive the hips to the back, weights are here. As we come up, we're bringing the knee up for a little bit of balance, so we get hinge, hamstrings, glutes, and then alternate our knees so we get the core. Are we ready? Shoulders back, here we go. Hinge, stand up straight, knee to your chest. Try to balance for a second. That's where that core is coming in. Straight right here. I know. Here, drive the knee up. Yes, down. Keep those shoulders back. We want a nice flat back as we go down. Yes, and last one, and breathe. All right, third exercise, we're going to do a plank pull through. So you are on your hands or on your elbows. We're going to reach through here to here. If you'd rather be on your elbows, you can reach through. I'm actually going to go elbows, but hands might feel better for you. If you want to be on all fours or knees, that works too. Here we go, reach through and here. Either way, up on the hands, down on the elbows, just making sure that you can pull that weight through. So all three of these exercises that we've done, we can tend to go a little bit heavier, right? Because these are bigger, stronger muscles in our lower body and our back. And then only using one for the core, right? Yes you can! 5 seconds. Woo, burn! 3, 2, 1, and relax. All right, we're back up to the top. We're going to take it other side, lunge, other row. If you want to take it one dumbbell, here here. All right, grab those weights. No repeat, just your second side. Shoulders back. 3, 2, here we go. Hang out in that side lunge if you can. So I want you to shift your weight into it, then flat back, pull the elbows up in a row. If you can't get that low, that's okay. You can keep your— make it a little less wide. And just sit deep, just like that, right? You can get a little wider, a little lower. Shift your weight into that hip here. 5 seconds, 4, 3, 2, 1, and breathe. All right, you can set your weights down if you need to. This turn time it is a sumo deadlift. So your toes are out this way, we're going to hinge, and as we come up, we're going to move our weights to the side and go to one side. So side bend instead of a knee coming up, we're adding the core through a side bend. Here we go, sumo deadlift, still driving the hips to the back and side right here. Here, just like that. Drive the hips to the back even though the sumo is a little bit different, right? Here, yes. Small little lower to the side with the weights to get your core working in those obliques, right? One more, and here. All right team, so last one with our plank. If you have a way to slide your weight, I want you to join me down here on your elbows, knees or toes. I'm going to do a push and pull like this. If you don't have that, you can just keep your weight out in front and do a little tap. But if you have a way to push and pull, you're going to feel that a little bit more in that core. All right, so I'm going to be at the edge of the mat. Push, pull. Ready, here we go. So instead of the pull through laterally, we're going to push and pull from the front and squeeze in your back. Push and pull. Yes! You should feel that in the shoulders a bit, but especially in that core, right? Here. Yes! 5 seconds to go. Woo! One more each way, and boom, stretch it back. Woo! All right, so a lot of big muscles, big heavy weights in that. Let's grab a quick sip of water. Circuit 1 is done. Here we go, y'all. Quick sip of water. Cheers! All right, so second time through, we're going to take it with a version of a squat. We're going to get a press and tries, both standing and down on the mat. And we're gonna get some weighted, uh, core work on the bench or the mat. All right, so here we go. We're going to start with a side squat. So we're going to hold one weight here or two weights here. You're gonna sit low, bring it back up. So it is a side step squat. You of course could add a mini band if you want. Then we're gonna do a standing press and tries. So I would say go one heavy weight here. When we get to our press and our tries, a little bit lighter, or one heavy between the two. All right, go ahead and bring that weight in the center. Step it out in the squat. Here we go, side step squat, bring it up. Side step squat, bring it up. Right here. Dropping the hips, keep the weight close to your body. Again, I always like to think pause at the bottom. Sometimes we do an actual pause squat, right? But right through here, you can think of it as drop it down. Just makes me go a little bit slower, right? And up. We got 5. 4, 3, 2, 1. All right, so now you can go one heavy weight. It's going to be press overhead tries, or two lighter. I'm gonna go two lighter because that makes it a little easier for me to keep them in close. Press behind the head, up and down. Here we go. So some things to think about: right above the chest, chest and shoulders with your press, behind the head, extend up through the elbows, right? We want to really make sure that we're not cheating it here, right? That we're going all the way down as best we can. Stack your rib cage over your hip bones so we're not pushing out with those ribs or bringing our hips forward, right? I know Sometimes it's hard not to do that. Now the second time through, we're going to do similar motions but lying down on the bench or on the mat, either one. 3, 2, 1. Speaking of, meet me either on the bench or all the way down on the mat. If you don't have a bench, that's okay. One medium weight, I'm going to go with this 15. We're gonna do a pullover crunch. So if doing the, the core work with a weight is too much for your head, neck, or shoulders, just do it without. But we're gonna pull over, so we're also getting top of the back. If you're on the mat, it's going to stop short. If you can get a little lower, then we're going to come up in a crunch. So you can crunch the shoulders, you can crunch the knees in, or both. Up to you. Here we go. Pull over into a crunch. Tap the toes down if you want. You can also keep the weight but keep your shoulders down so you still feel that pull in your core right here. You don't have to lift the shoulders or involve the lower part. You can just pick one. But if you can get both— and here, yes, deep core. 5 seconds, 4, 3, 2, and 1. All right team, so grab those heavy weights again. This time you can go with 2. So instead of just our step out squat, we're gonna do a transverse squat. So it's going to look like a plié squat, but instead of stepping out, we're going to step on the diagonal. I'm going to have 2 weights. You can hold them here, step out. If that doesn't feel right for you, you can just do a regular plié squat. So go heavy if you can. I'm gonna grab my 220s. Step out on the diagonal, push up and through. So core engaged, again opening up on the diagonal. Sit low. Here we go, 40 seconds. And back to center. Open it up. And here. And up. Nice thing about these no-repeat workouts, everything is going to feel sufficiently tired, but our brain doesn't get bored cuz it's always changing. Now I know a lot of you love no-repeat. Not everybody does. That's okay. Again, we need repetition of movement patterns. We need repetition of working these muscle groups, getting them more than once in a workout, but we can get that in a lot of different ways, including no repeat. Relax. All right team, so this time down onto your bench or your mat. So instead of press and here we're doing the exact same thing down on the mat. So meet me down here. Watch me here. It's going to be a close grip press. So if you're on the mat, you're here. If you're on the bench, you're here. Elbows stay in close, press, shift them back to triceps, up and down. All right, so go ahead, join me here. Core engaged, tuck that pelvis, zip up the core. 3, 2, 1. Close press and tries. So I'm going a little heavier because I'm lying down on the mat. It's a little easier for me to get in this good tricep position. This is why this is my favorite tricep extension. I like overhead, I like all the different ways we can work our tries, but this is one of the ways that I feel like we can really get good form and it's challenging, right? Breathe. And up, down. Yes, here we go. 5, 4, 3, 2, and 1. Take it down, stretch it back. Yes, team! All right, we're staying here. We've We got that pullover again. This time, if you can, we're gonna lower the legs in a little scissors. If you can, I want you to come up and cross to either side. If that feels like too much, I want you just to keep it with lowering the legs one at a time or a little march. All right, so pull over, Barbie arms, soft bend in the elbows, lower the leg. Here we go. And if you can cross to the side Squeeze those inner thighs and heels together as you come up. And again, if you're starting to feel that neck pull, just do the pullover and the leg lower. You're still going to feel your core, right? Here. Yes! One more circuit after this. Boom! 3, 2, 1, and relax. All right team, let's go ahead, grab a quick sip of water again, then we're on to Circuit 3. Here we go, moves fast. All right, last time through. 3 exercises, 2 times through, but really 6 exercises, just a different variation. Here's what we got, team. All right, so we are starting with a step up on the bench. If you don't have a bench, no big deal, you're gonna do an alternating lunge, alternating step back or reverse lunge. Then we'll take it— if you don't have a bench curtsy lunge. If you have a bench, we'll take it to a crossover. Go ahead and grab those weights. Our second move, we're going to do a bicep curl, so you want to have something a little lighter to medium. And then we're going to take it to a swing, handoff swing, and skier swing. But starting off with that step up, so you're either stepping up, keep that foot on the step, or reverse lunge. 3, 2, 1. Slowly down. Either way, we're taking your time with it, right? We're driving off the front leg, slow on the way down or the way back. And here, no big deal if you don't have a bench, just reverse, get low, bring it up. I love a step up, especially if you're someone that a regular lunge feels challenging for you, right? And here, here, and relax. All right, get ready, we're going to get same thing on that other side. All right, we got other side. Keep keep that foot on here to here. If you're reverse lunge, we're taking it here in 3, 2, step up or a lunge. Here we go, press out of that heel. I know. And here. Glad I'm holding these 20s, but I am feeling it all the way through. Slowly down. 10 seconds and breathe. Saved the best for the last circuit, right? 3, 2, 1, and relax. All right, light to medium weights. Here's what your bicep curl looks like. We're going to curl to the side, we're going to do a little W press just here to here. All right, if you want, you can also just press it out this way. I'm starting light. Let's do it. 3, 2, 1, curl and down. Up, little lift. So a little bit of shoulders, right, but a lot of biceps and arms right here. This feels better for you, you can do hammer curl. Keep it in. I know, don't worry, the second one is different. 3, 2, 1, and relax. All right team, now we're going to take it to a swing. So we're going to do a handoff swing, so something medium to heavy. If you don't feel like doing a swing, I want you to do a deadlift, switch it at the top, or a squat deadlift, just like that. If you can, we're going to hand it off at the top. Hinge, hand it off. Totally up to you. You do you, what feels better for you. A squat handoff, deadlift handoff, or swing handoff. Here we go, prep it in the center and swing it up, hand it off. I know not everybody is comfortable handing off the weight, and that's okay. You can also do one dumbbell in the center just like this, right here. Boom! I know we don't normally do a 40-second swing, but today we are. Our last one's going to be 30. We got 5, 4, 3, 2, 1, and relax. All right team, we are back to that step up or that curtsy lunge. So you can either curtsy it over to the right or step off the bench to the right. Join me in 3, 2, 1. Here we go. Step off to the side, push it up. Yes you can. And breathe. Down. Drive up and through. Again, if you don't have the bench or something to step up on, curtsy if that feels okay. You can also just do a little tap back. And here, crossover, step it up. 10 seconds. Breathe. Last one, and relax. Stretch it out wherever you are. Give your hands a little break. Same thing, other side. Cross it over in the curtsy, either down on the ground or step crossover from the bench. We are so close to being done with this workout. Here we go. Cross it over, drive up and in right here. And breathe. And up right here. Woo! Into that hip, I know. Here to here. 3, 2, 1, and relax. All right. Oh yep, got it. Something light to medium here. Instead of a bicep curl, it's more of a lift. So shoulders back, and we're going to go one at a time. Here, cross to the front. Notice how it's not a curl, right? Not a curl, but it's not a straight lift. I've got a soft bend in the elbows coming towards the midline of the body. Roll those shoulders back. It's a cross lift. Here we go, up and here. So those underside muscles of the chest and the shoulders, right on the inside, right? Sometimes that's where we get that little overhang in our tank tops. These are the muscles that we're talking about, right? We see them, we want to make them strong, right? Ooh, and here, shoulders back. 10 seconds. Up, breathe. 5, 4, 3, 2, 1. All right team, so last thing here, it's a 30-second swing. We're gonna make it a little lighter. You can do exactly what you just did or skier swings. So 2 dumbbells, power it up, lock it out, let it drop. All right, it's only 30 seconds, back of the body. We're not lifting with those arms. I know they just did the raise but that's not what we're doing here. We're gonna swing from the hinge. 3, 2, 1. If you'd rather just do a regular squat or deadlift, totally fine too. 30 seconds only. Lock it out of the top with the glutes and hamstrings. I know those arms and shoulders are tired from that raise we just did and from the full workout we just did. Well, let's keep it going using the legs. Push through those heels, drive up in the glutes. 3, 2, 1, swing and relax. All right team, you did it! Those were all of our circuits, but I think we got time for a bonus move. And here's what we got, team. We're gonna take it— you have a few different parts, you can do all of them You can do one of them, you can do none of them and get a stretch break. But here's what we got. We're gonna do that push-up row. So knees or toes, I'm gonna do knees for my push-up. I'm gonna row right and left, and then if you want, pop it up or walk it up, grab that weight halfway up and back. If you want to just do the push-up and row, you can. If you want to do the push-up and row from the bench, walk it up and pop it up. That works too. 60 seconds, then this is it, we are cooling it down. Let's get it done, here we go. Give yourself some space for 3, 2, push-up and row. Here we go, row right and left, pull towards your hip. You can keep just that or pop it up halfway up with the weight, walk or pop it back. Here Here we go, push it up, row left and right, pop it up, walk it in, and here, walk it up, pop it back. Here and back. Take your time with it. Each part can be a separate part because this is it. You know the bonus moves. I like to say brain, not pain, as in you're thinking of all the different parts instead of feeling like you're in pain. 10 seconds. Can you get each little part one more time through? 5, 4, 3, 2, 1. Yes you can! Yes you did! Catch your breath, team. Ah, wherever you are, make your way to your feet, but let's stay about halfway up. Hands can be on the bench, on a chair, on the ground, or here, and just press those shoulders down. Get a little pedal of your feet. We're going to keep this cool down short because I want to get you in and out, so please make sure that you get more of a stretch and a cool down on your bone. Bring it up halfway, roll through. Cat to cow, right through here. Take those knees out, stretch your shoulders, stretch the inside of the legs. Woo! Please make sure you leave me a comment, leave me a like. Don't forget to subscribe to the YouTube channel and join us in the BodyFit Athletic Club on the BodyFit by Amy app if you are not here Already walk it up, take those hands over. Thank you so much for working hard today. No repeat, right? Everything was different even if we had similar movement patterns or similar muscle groups worked. I have a ton of other no repeat workouts including no repeat programs on my channel, so make sure you check that out as well as within the app. Open that up, press those arms to the back. If you can grab them, grab them. Let your head drop to the side. Press those fingertips down. Yes! Same thing, other side. Let me know how you're feeling. Come back for more. Spread the word. One big deep breath in and out. You did it! That was your no-repeat full body dumbbell. Great job, everybody!