Powerful Dumbbell Core Workout: 34-Minute Cluster Sets Routine - ABSOLUTION 2024 DAY 3

Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your dumbbell core cluster sets workout. In this workout, we will work the entire body for strength, cardio and mobility with an extra focus on the core. We'll be using dumbbells today and we will be stacking our rounds in cluster sets. Of course, I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Go ahead and start by moving your body. Just march those feet, roll those shoulders, whatever you need to do to get the blood flowing, get the energy up. Let's wake up our bodies. Maybe you're doing this in the morning, just waking up, maybe the end of a long work day, maybe in the middle of your day, whatever it is. Let's get our muscles warm, let's get the energy up, let's get our body's temperature up to a place where we want to be. And let's work some mobility and some movement patterns before we add those weights. So cross those arms right through here and do a little side shift. So today we are working in cluster sets. What does that mean? Maybe you've done them before. You've done them with me before. Let's step out into it here. Reach it up, big stretch, reach it up. So what that means is that we are getting it done with sets, that we are stacking one on top of the other. So we're going to take the same exercise and we're gonna do three rounds in a row. Let's take it flat back down and then round it up. Now we're gonna do descending sets, so going down in time. So your first set is 40 seconds of work followed by 20 seconds of rest. Then we'll go into a 30 second round followed by 15 seconds of rest. And your last round is 20 seconds of work followed by 10 seconds of rest. Let's hold it here, roll those shoulders, stretch out the back, stretch out the shoulders, press on the inside of the legs. Now, of course, you know me, and we're gonna. So it's not all. It's going to be the same exercise, but we may mix a few things up as we go. Let's roll the hip into a little squat. So as we're going into that next round of the cluster set, we're going to keep the same exercise, but maybe we'll add a little more core, maybe we'll add a little more balance, maybe we'll even add an isometric hold. Either way, remember, we're going down in Time. And then once you're done with it, you are done with it. Let's take it right here. I want you to hinge down in front, Drive the hips to the back. Roll it up through here. Hinge up through here. So you're driving your hips to the back while you reach down the front of the legs and then open up the chest and shoulders. Now, you can keep it right there, or let's inchworm it out. So take it here. Walk those hands out to here. Feel that core kicking in. Walk those hands back slowly up. That's not right for you. You can just keep the hinge, or you can walk out to those knees and breathe and walk it out maybe two more at your own pace. So those cluster sets are going to pack a little bit of a burn because you are doing one thing right after the other. But everything that we do today is going to engage the core. I'd like to think everything we always do. Hold it here. Speaking of core, hold it here. A little forward and back. And if you can, let's take one foot up. If you're on that knee, that's okay. Too big. Reach up. So, dumbbell core. We're working the core with every exercise that we do. So we're adding some balance, we're adding some rotation, we're adding some extra core stability and some extra core movement. Go ahead and switch those legs if you can. Take it here. Big reach and again rotate through. So that's what we're looking at. And then we may again add a little more as we go through that cluster set. The idea with the cluster sets, go ahead and walk it back, and then walk those hands back, is that you get just enough of a rest right through here, tap and reach across that you're refreshed to go back into the same exercise and push through. But that we really get that muscle endurance as well while we're building that strength. And of course, as you know, we're going to get that metabolic resistance training as we're working, are building our strength. We're going to get that heart rate up, and we're going to build that cardio endurance as well. Let's bring those hamstrings up right here. All right, So a lot of our lower body, we're starting lower body, then upper body, then core, and again, A lot of them are compound movements, but I will give you options. Your first round is going to be a little bit more of your back to basics, so you always have the option to stay with that. And then as we Progress, progress in intensity, decrease in time. Then you can decide if you want to add on with that different move or if you want to keep it back to basics. All right, team, so our very first move. I want you to go heavy dumbbells. We're gonna rack those weights here. You're gonna squat it down, and then we're going to alternate on a curtsy. You're gonna squat it down. We're going to alternate in a curtsy. So we're going to start with 40 seconds, alternating right and left. If the weights here are not good, you can do one dumbbell or you can hold them down by the side, but that's going to make our core work a little bit more. Then we'll add on as we go. So go ahead and grab those weights. One or two heavy if you got it. Rack them if you can. 3, 2, 1. You're gonna sit low in your squat. You're gonna cross by, behind, curtsy, lunge. Sit low in the squat, cross behind, curtsy, lunge. All right, so again, just by racking those weights, you're gonna feel that, right? Heart rate gets up a little more, and you have to engage your core. If it starts to feel like too much, totally fine to hold it here. Just one or here. 40 seconds with our alternating, and then we're gonna isolate right and left. Okay, so you're here. And breathe. Five, six seconds. Getting low. You can do a little tap behind if that's better for you, and relax. All right, team, so all to my right, your left. We're gonna add a little knee to it, so watch me. Squat, knee, curtsy knee. Two dumbbells if you got it. It's only 30 seconds each side. Quick breather in between. Three, two, one. Squat, knee, cross behind, knee. Now, if that doesn't feel right, take the knees out of it and just do the squat and the curtsy all on one side. Squat, knee burn, right? Feeling those legs, feeling that heart rate. 10 seconds on this side. Keeping the core working, getting your heart pumping. 3, 2, 1. Relax. Rest those arms. Rest that heart rate. Same thing. Other side. And again. If it's too heavy, having them racked, you can keep them down below. Move that knee through, or you can take it to one dumbbell. Three, two, one. Squat, knee and knee. Right here. Drive it up. I know it's tempting to alternate because that's what we just did, right? Breathe. Core staying in tight. Yes, team. Boom. We got five, four, three, two, one. All right, team, so one dumbbell in the center. Now we're back to alternating. 20 seconds is all we need here to here. If you want to drive the knee through, you can, but we're keeping it low, thinking of it as a little pulse. 20 seconds. In three, two, rack it. Here we go. And here, right here, this is your burn, right? Little more burn for the legs, but you're still getting that core right here. Drive the knee. Drive the knee if you want. A little harder because we're staying low. Last one. Boom. That was your first clusters. I know, team. I'm feeling that heart rate too, right? So when we go heavy, when we bring those weights up, we're gonna feel that core, and we're gonna feel that heart rate coming up. All right, team, so now going a little bit lighter. Breathe into it. Here's what we got. We're taking it to a reverse fly or a wide row. Elbows here, if you can. We're going out. You're in that hinged position. Then we come up, and we're going biceps as we add the core. When we get to 30 seconds, we're going to add a little leg lift and a little knee, and then same thing, other side. When we finish it out. We're just gonna hold for 10. We're gonna hold for 10. All right, so grab those weights with me. Starting 40 seconds. No legs yet, but just engage that core, Tuck that pelvis. Hinge it right here. 3, 2, 1. Upper body, reverse fly. Bring it up and curl. Reverse and curl. So, yes, it's a little bit of a deadlift, right? Drive it up and here. And breathe. So this is what you can maintain when we get to 30 seconds. And 20 seconds. And it'll go faster because we don't have a right side and a left side. Zip up that core at the top. But if you want to add the leg lift in this next round, you can leg lift to knee in three, two. That's it. And breathe. All right, team, you got 20 seconds to breathe. Watch me here. We're gonna tap it out. You can either do a little toe tap or leg lift and then knee. All right, so slow and controlled. It's 30 seconds. Alternating right and left. We're the leg and the knee. Hinge it back. Three, two, one. Little lift. And here. I know it's a little tricky, so please don't stress about it if you feel like that's too much. I promise you, if you just tap that leg out and bring that knee up, you're still going to feel that core. So you can make it a tap and an up. 10 seconds. You don't have to lift unless that feels feels right for you. Boom. Yes. Three strong back, strong buys, and relax. All right, team, so last 20 seconds, I want you to hang with me right here. Lift that knee. We're gonna go hammer curl for right, hammer curl for left. Forget about your back. We got more of that coming. Zip up that core. If holding that up is too much, just bring it here or lift it up in between. 10 seconds. Right knee. Here we go. Try to balance. Use your core to stay lifted, trying not to let the weight pull you to one side. Yes, you can. Right, and switch. Here we go. Boom. Up. Use that core. Stay lifted. Push into that foot that's on the ground. Last one. Relax. Boom. Yes, team. Stretch that out. Now that we got those legs and the bicep in the back, take it right here. A little mobility. We're going to take it down to the mat now. We're going to take it with some toe taps. I'm going to give you a bridge option, but you can also take it with some toe taps from here and the little press and knee from here. If you need a standing core option, it is available to you. Join me down here. I want one weight, and it's gonna go right above. Watch me here. You're holding the weight. You're tapping your toes. If that's not right for you, you just keep it. Body weight and toe taps or you're gonna do a little bridge lift. Bring the knees in. Join me here. Way to top tabletop. Here we go. A little toe tap. So you got 40 seconds. Here's what I want you to think about. Those feet and knees are in tabletop, so they're not in close to your chest. They're not too far away. Think 90 degrees. So you should feel that tension. Tuck that pelvis right, making sure you're not having too much of an arch in the back. Zip up the core. You're stabilizing with the weight right above, but use that to counterbalance and get that core working harder. As you draw the knee in, I want you to think about drawing those inner thighs together. Feel what that does to your core. 10 seconds. Seconds. And breathe. If you're standing, you're just bring your knees to your chest, holding the weight. Three, two, one. Relax it down. Now we're adding a pullover with it. So here, toe taps, and here we got 30 seconds of this. Or if you're doing the bridge, you're here to here. If the pullover is not right, keep it body weight. We got 30 seconds. Tuck the pelvis, zip the corner core. Here we go. And breathe. Right here. Our last 20. We're just going to add a little crunch to it if that is right for you. But this things like core or even that lower body is where we really feel the value of those cluster sets. Right. We get just enough of a breather for our muscles to recover, but then we keep those same muscles is working. Draw everything in. 3, 2, 1. Relax, team. Watch me here. Toe tap, little crunch. Toe tap and pull over. Little crunch. If that's not right for you, you just keep any option. Here we go. Toe tap, little crunch. And here. Yes, team. Boom. All through that core. Stay lifted. Think about that deep core pulling in and lifting. 3, 2, 1. And relax. Set the weights down. Open it up. Yes, team, come up onto your feet slowly. How about we grab some water? I know. Do you feel that? You feel that core? Of course. When we end with that core, you're going to feel it. But all that balance bringing the knees in, we got more balance coming to really get that core stabilizing, which is our core's main job. Cheers, y'. All. Make sure you grab some water and then meet me back over with your heavy weights. One heavy weight is all we need. All right, team, so watch me here. One heavy. It's going to be a little different because we're used to doing our deadlifts and our kickstands with two heavies, but I want you to take it with one. And watch me kickstand foot back here. You're gonna hinge, you're gonna hand that weight off and bring it up. If that doesn't feel comfortable or safe for you, I want you just to touch it. Touch and then drive it up. But if you can hand it off and you feel safe, you're not going to drop it on your foot. I want you to go there, you're going to feel that weight is going to pull. You stabilize here, then drive up through that front heel. Heel. Just like a regular deadlift. So join me here. We got 40 seconds on the right. Zip it up. Shoulders back, feet parallel and slightly back. Here we go. Hinge and drive it up. Hinge, hand it off. So just by holding it down, right, you're gonna feel how that gets your legs and your glutes working harder. And then as you hand it off, you're going side to side. When we go to our 32nd, we're going to take it to a single leg. So we're going to lift that back leg. If you want Keeping those shoulders pulled back here. Yes. Last one. We're gonna stay on this side. We're gonna do all on the right. This. Then we get all on the left so it looks like this. 30 seconds. Single leg. Hand it off. Hand it off. Boom. If that doesn't feel right for you, put that foot down in the back. That is totally fine. Keep the kickstand or single leg. Here we go. Boom. Drive it up. Boom. 22nd round, right after this. Guess what we're doing. We're going to hold the hinge. We're just going to hand off to weight. Yes. Kickstander regular, but don't think about that yet. Let's finish this one. Boom. 10 seconds. Drive up and through that front leg. Now we feel those glutes. Three, two, and one. Little stretch, team. Watch me here. Your last round. You can kickstand it or you can lift it up, and you're just handing it off for 20. If you. You need to drop it down in between, you can, but we're going to stay in this hinge. Let's get that leg burning. Let's get that core working. 3, 2, 1. Hand it off. Hand it off. If you don't feel balanced here, tap it down in between. You're still going to feel that core or keep it here. Ah, I know. I can't even look at the clock. It's going to mess me up. 5, 4, 3, 2. Boom. Little stretch. I know, I know. At first you thought, oh, man, I'm not gonna be able to work that hamstring in the glutes with just one dumbbell, but we did it right. Let's switch that other side. So we got our kickstand handoff. We got our single leg. We got our hold. Join me here. Other side. Here we go. Kickstand, hand off. So use this round to get this leg and your core comfortable with the movement. If you're not comfortable handing it off, just tap. You're basically just getting the weight. Think of it like a pendulum. Right? Still getting that good hinge. Shoulders pulled back. Yes. Drive it up. So what we're not doing is rounding in that lower back. We're still keeping the control in the front leg and the core down. Yes. Three, two, and one. All right, hang out here. Same thing, but if you want to take it to single leg. Lift it up, hand it off. Join me right here. 30 seconds. Drive it up. Yes, team. Boom. Boom. And up. Yes. You can really think about staying centered. Zip up that core. You are working through here. But that main job of the core to stabilize. Boom. Last one. Yes. Little stretch. All right, we're holding in that hinge. You can hold here, you can hold here, but join me. 20 seconds only. Hand it off. Here we go. Yes. Again. If you need to tap it down in between or keep it down, that works too. That front leg is still going to do the work. That core is still going to do the work. Yes, you can. 5, 4, 3, 4, 2. Boom. How about we shake that out with a little toy soldier kick? Stretch out those hamstrings. All right, team, here's what we got. We're taking it down to the mat. We're gonna go with a chest press into triceps. So I want you to go a little lighter or medium than what you might do a press with. Think more what you could do your triceps with. We're going to start with that. So I'm going to go with my tens. Watch me, me here. Join me on the mat. We're here. Press into tries. Then we're gonna add it. With those legs tapping down, they can tap down together. They can tap down one at a time. Straight legs, bent legs. All right, then we're gonna do that hollow hold, and we're just gonna do our press. We'll take it to a close grip to combine the two. Join me here. Grab those weights. Feet down. Here we go. And tries. So take it. Press and tries. Now, it's gonna feel probably a little light for that press. Remember, bring those elbows in. But because we're doing cluster sets, I promise you're gonna feel it. And we wanted to stay a little bit on the less heavy side for those triceps. If you don't feel comfortable going over your head with the weights, go close press. Right, we're gonna do that in that last round. But if you can bend with those tries. Right here, last one. Three, two, one. We're gonna keep the same thing. We're gonna bring the feet up in tabletop. Even if you just want to hold them there, that works. If you want to take it to the bridge, that works. Or we're gonna touch it down to here. I'm gonna keep a slight bend. Let's take it here. In three, two. Tuck that core either way. Here we go. Press and tries. And you don't have to lower them on both. Boom. Hand tries. Yes. Up. Ah. I told you. You're gonna feel that upper body even if you got lighter weights. Breathe. Five seconds. Three, two, one. And relax. All right, team, so last round, if you're doing the bridge, I just want you to hold the bridge close right here. If you can hold that hollow hold, feet can be in, feet can be out. We got 20 seconds of a straight up press. Let's get that core working with it. Let's bring the elbows in so close grip press so we get tries and chest and shoulders. Take those feet out. Here we go. You can lift the shoulders if you want, if that is good for you. If you feel like you're straining your neck or you don't have good core engagement, I want you to relax them down. Where do your feet need to be to maintain that good core engagement? If you're here, but you're arching your back, I want you to bring them up a bit. Yes, you can. Boom. Three, two, one. And relax. Yes, team. All right, sit up. Stretch those arms. All right, this round is a little tough on the core and upper body together, but let's finish it out, because then we got a lot coming up with our lower body. All right, team, so one heavy dumbbell, I want you to start here. We're starting with just a regular plank. 40 seconds. We're gonna hold it here, all right? You can add some movement if you want. Otherwise, we're there. Then we're bringing it up. We're gonna do a plank row. Plank row. Then we got 20 seconds where we're gonna hold for 10, and then we're gonna hold for 10. All right, so we're getting the back working again while we keep that core working, starting with just a plain old regular plank. You can be on your knees here. You can be on your knees here. You can be on your toes, but join me right here. Here we go. Now, anytime we have to hold this plank, I like to take you through that little checklist on those elbows and wrists shoulder width apart if we can. If you haven't passed, that's okay, too. But make sure those shoulders are good. Shift your shoulders forward to where you're right above the elbows. And then I want you to think about buttoning up that rib cage, zipping up the core, through the belly button, tucking of the pelvis. Lock out your glutes, your quads, your hamstrings, your back, and make sure you're breathing. So everything is tight all through your lower body and your core core, but you're still breathing. You have that good stability lifting in 3, 2, 1. Right, little stretch back. All right, we're coming up to all fours or to that plank position. We're alternating with our row, you know, this one. So if you need to Be on your knees. That's okay, too. Keep that core engaged. We have 30 seconds. In three, two, one. Here we go. So bring that elbow up slow and controlled. I don't want to rush this because you know we got more coming. Right? Bring that elbow up. Keeping the core engaged, keeping those legs tight, keeping those hips square. Yes. 10 seconds. 5, 4, 3. 4, 2, 1. Relax. Stretch it back. I know. Boom. All right, team, now we're holding for 10, and then we're holding for 10. All right, so squeezing those back muscles, make that upper body work, and then stay lifted. 20 seconds is all we need. 10 and 10, if you want, you can be on your elbow. That's what I'm gonna do. Or straight up on the hands. Join me here. Here we go. Bring it up. That doesn't feel good for you. Come all the way up here. This might be better. Whichever is good for you. Go ahead and switch your sides. Here we go. I know. Squeeze. Three, two, one. Relax it down. I know. Stretch through there. Grab a sip of water. Oh, man. Lots of upper. Lots of core. Don't worry. We got that lower coming back. Here we go, team. So we're gonna start in a half kneeling lunge. So if going down to the ground is not right for you, then you can stay upright because we're gonna work our way up. All right, here's what we got, team. We're doing a lunge, but we're starting from the floor, and we're doing a chop. So we're here. We're gonna go up. Bring it in. And up. We're coming up. Bring it in. We got 40 seconds. Then with 30, we're gonna make it more fluid. And up right through here. Then we're gonna hold, and we're gonna take it across for 20. All right, we got right side, left side. Go with something a little bit light or medium. Right through here. Starting all the way down, we're gonna chop. Bring it to your chest out of the lunge. Here we go. Chop across here, all the way down. If that's not right for you, you can just do a regular lunge or split squat. But I want you to take it from the ground, so you really have to drive it up. You don't have to go all the way here. Here again, an option. And here, chop. And down and up instead of up and down, but from the floor, just gives us a little bit of a different challenge, both for our legs, our lower body, but also that core and our shoulders. Relax. All right, we're staying on the same Leg. Now we're gonna make it a little more fluid. So we're keeping it split, squat, down and up. If that's too much balance for you, I want you just to take it to your hip or just hold it here and get low. But we got 30 seconds. 3, 2, 1. Told you we're going to get a little leg burn on this one. And that's what we got. Bring it up. Down, bring it up. You can also just go here. Maybe that's better for you. If it's too much balance, don't stress it. You can just hold it and up here across your body. 3, 2, 1. Shake out those legs. This is your last round. 20 seconds. I want you to drop it low, about halfway so you're halfway between the floor, the floor and the ground. Here we go. You can just hold it or take it across. It's only 20 seconds. Hang with me. I know you can do it. We are almost to the end of this workout, I promise. Up and down. Boom. Three, two, one. Shake it out, shake it out. Give your hands a little, little break. We got same thing. Other side. I know, cuz we're feeling both those legs right now. We're going here. We're going to start low. We're going to chop across, bring it in. Up and down. Chop across, bring it in. Up and down. Then we move to down and up together. Fluid, if we can. Then we hold it, we go across. Do what's best for you and your balance. You can just do the lunge if that's better for you. You join me down on the mat if you can. Across your body. In three, two, one. Take it across, bring it in. Drive it halfway up and down. And here. Boom. Up through that heel stabilizing in the center. So I want you to stay lifted in that pelvic floor and that core, and then drive up through the lower body. Everything working together so it's harder for the legs to go from the floor, but we have slightly more balance on that chop. Right, we're gonna mix it up in 3, 2, 1. Bring it up, shake it up. Out this time. Everything down, everything up. If you want to keep it a little closer to your body for balance, you can. Or just do the lunge. You can do that too. But if you can separate on those train tracks in 3, 2, 1, and up. For some reason, this side is easier for me, even though it's my left foot in front still, if you want, you can bring it down here. Maybe that's better. Or you can step it back into it or again. Take the chop out. 10 seconds, low to high hip across your body. 3, 2, 1. Shake it out. We're gonna hold it down, hold it in that low, Split, squat that low. Lunge. 20 seconds is all we need. Across your body. If you want to just hold it, or let's get that chop. Core, shoulders, legs, glutes. Join me down here. Here we go. Up, across. Stay pushing through that front heel. I know we're working the arms and the core, but really feel it in the legs. Push into that heel in the front. Yes, you can. Five seconds to go. Three, two, one. And relax. Shake it out, team. I know, I know. Guess what? We got one more thing. We're down on the mat. Let's get it done. We're gonna do a little seated twist, so if you want to take it standing, you have the option to go standing and then up press, right? Otherwise, we're seated, we're twisting. We're gonna add the press, and then we're gonna add a little half back and a hold. All right, so upper body and core. One more time. So close, team. 40, 30, and 20. If you need to stay upright or standing. Otherwise, lean back just a bit. Here we go. Twist. And up. Breathe through the center. So I want you to think about that deep core, right? So we're tucked here. Everything is pulled, pulling in, and zipping up. Guess what? This round only has two. We have a lower body and upper and core. And we have a core and upper right through here. So don't worry, you're leaning back just a bit. You're gonna feel those hip flexors. That's normal. Breathe. And three, two, one. Stretch out those knees. Yes, you can. All right, team, this time, here, up, here, up. If you're staying seated, you can just go here or standing, but we're gonna add a little press to it. One dumbbell. Or if you feel like getting fancy, take it to 2. 30 seconds in that core. 3, 2, 1. Up and up. Breathe. If you want to go back even a little bit more, you can. Ah, I know. 10 seconds to go. I want you to think about all the different parts. Core stabilizing, core rotating, core pressing and upper body pressing. Right? Ah. Three, two, one. Stretch it out. All right, team, so this time we're gonna hold it here. You got 10 seconds with the right side, 10 seconds on the left. If that's not right for you, take it between two hands. Join me here. Lean back just a bit. Three, two, one. If you can. Feet can be up, but I don't want you to lose that core control. Just press straight up. Yes. Two, one. Switch your side. Side up. This is it. Breathe. Ah, yes. Stretch it out, team. You know what? You know what? That didn't feel complete. How about we got a bonus move? I don't know. Why not? You know what we really haven't done is a swing. So how about a dumbbell swing, Ski or swing? We're gonna swing for three. We're gonna rack it, and then we're gonna lunge it for 260 seconds. So we're gonna get that lower body working, we're gonna get upper. We're gonna keep that core working. I'm gonna go a little lighter because it's the end of this workout, so join me if you can. Core zipped. 60 seconds. I want you to watch me. So we're gonna swing for 3, 2, 1. Racket, lunge, and lunge. If you'd rather, you can do deadlift for three, and then lunge and lunge. But hang with me for 60 seconds more. Hinge it. Three, two. Swing it. Here we go. Skier swing. Three, two. Or deadlift, racket, lunge. Right. I know what you're thinking. We just did those lunges. But why not? I want you to really think this is the end of this dumbbell core workout. Cluster sets. Don't worry. This is not a cluster set. This is a bonus move. But what is your core doing in this moment as we swing? Lock out, engage, rack it, stabilize. Think about that core the entire time. All right, we're halfway there. And three, two. So close. Last push for heart rate, for lower body. Adding a little bit of power. Yes. Remember, you don't have to do the swing. You can do a deadlift up. Last one each side. Yes, you can. Set those weights down. Teeth team, shake it out. I know. Feeling it. Grab a quick sip of water. We'll get a very quick cool down and stretch. Yes. Team. We could have just had one more round of cluster sets in that last circuit, but why not make it a bonus move? Get the hurried up one quick. Get it all in right. Quick little stretch here. So. So please make sure that you get some stretching and some mobility on your own, because we're going to keep it short and sweet to get you out of here. Thank you so much for joining me today. Stretch it over. Please let me know in the comments how you're feeling, how this workout went for you. Do you like cluster sets? Do you like them when we just keep them simple and keep them the same? Or when we add a Little spice as we go, right? I'm sure the answer might be both. And that's okay. Get a little hamstring stretch here, hinge it. But leave me a comment, let me know. I love hearing from you and thank you so much for being here. Also, please don't forget to subscribe to my YouTube channel. That helps me reach more people, that helps me keep doing what I'm doing. And check us out over in the Body Fit Athletic Club on the Body Fit by Amy app. That's where you get all the extras. That's our exclusive membership. You get access to me, to our dietitian, our nutrition plan, recipes, live streams, exclusive workouts, Q&As, and so much more. Shake it out. Quick little stretch, arm to the back. Tilt the hip forward. If you can, bring that quad up. But if you can't, just tilt it forward as you open up the chest. And of course, check out the links in the description below. If you're looking for any of this equipment. If you're looking to get on my mailing list, you want to get on that email list. So you get your free weekly and monthly workout calendars. Take it here and follow me in all the places so you don't miss a beat. Thank you so much for being here. I don't know about you guys, but I feel tired. I hope you feel good and I hope you really feel like you were able to engage and stabilize and work that core while we got everything working together. That is what it's about. Let's get one big deep breath in and out. You did it. That was your dumbbell core cluster sets workout. Great job, everybody.