REMIX: 35-Minute Body Blast with Dumbbells Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Dumbbell Body Blast workout. This is Remix Monday where I'm gonna take an older workout from the early days of my channel and I'm gonna recreate it here for you today. This is an exciting day because this is our very first workout in our brand new space. This is our new studio. I'm so excited to be working out in here and working out with all of you. So many amazing workouts and things coming your way in the new Body Fit by Amy Studio. Grab your dumbbells. Are you ready? Let's do it. Go ahead and just start moving your body. We're going to modernize this. Warm up a little bit in this workout. Roll those shoulders. So much space, so much light. I can't get over it. I'm so excited to be in all of you. I'd love to know in the comments if you like the new space. So today, Remix Monday. This is a fun thing that I'm doing this month where we're taking some of the older Body Fit by Amy workouts from our early days. 2014, 2015. Let's go one at a time and I'm gonna recreate them. Some of you guys joke that retro Amy or young Amy or pre Kid Amy never stopped. It was sort of the teaching style back then where everything was continuous. We are going to keep the same workout, but I'm gonna be adding some intervals just so we can make it a little easier to follow with a timer and also because we'll get a little breather. So we're gonna see if I can actually keep up with old Amy or young Amy. Whatever you want to, whichever way you want to look at it. Same workout, a few little differences. One being we're actually gonna have a timer and we'll see how it goes. Let's take it up right here. Let's go. And t hinge it down. You've got I why? And t big stretch, little hinge up and out. And let's go one more big stretch. I can reach all the way right through here. Let's hinge it down and let's take it to a squat. So remember that hinge. You're going to drive those hips to the back. Then you're gonna drop it down in the squat. You can put those hands behind the head if you want and then squat one more and squat if you can. Stay here, get low, open up those hips. Walk those feet out. Roll those shoulders right through here all the way through. And Then let's take it to the side. We're gonna take one foot back, one foot up. Go ahead and open up that hip flexor. And if you are able, drop that. That foot out. Reach up. You can drop the knee, little reach and up. Reach and up. If you need to stay up for this, that works too. And then hold it here. Big stretch. You can also drop that knee to the ground if you need to. And then let's come up and let's switch our sides. So other side. Lunge it back. Really open up those hips. Hip flexors, if you can take it down, reach it up right through here. Let's go down and up right here. There's so much space in here. I having a hard time getting my bearing. Hold it here. Drop that knee down if you want. And if you can, take it back to that high plank. If that's not right for you, drop to your knees. We're gonna go ahead and take it up to that down dog into that plank. You can also just go child's pose into plank or child's pose into cat, cow, whatever is best for you. And go ahead then walk those hands back or walk your feet in. Still a little dusty in here from the construction. Bring it up right here. Tap it on reach. All right, team, so getting it done in the new Body Fit by Amy Studio today remixing Body Blast. So again, a lot of these older workouts I did is more of a flow. Again, that's how a lot of group fitness classes were taught for many years. You guys may remember, everything was an eight count and one thing led into the next. We're gonna have a little bit of that, but we're gonna have 30 second intervals. Everything is a 30 second interval or a 20 second interval. So get excited about that. Everything is short, but everything builds. You always have the option to keep doing what you're doing. You don't have to add on, but that's the way this workout is designed by me back in 2014. So. So we're building, we're adding on. You do what's best for you. That's one thing that has not changed with my philosophy over the years. Be where you are today, where you are in your fitness journey, where you are today, how you're feeling, what you need from this workout. This is your workout. All right, team, so grab a medium to heavy set of dumbbells. It's another thing about my old workouts. I use a lot of lighter dumbbells. We're gonna start with a regular lunge. I'M gonna attempt this with my tens. If I need to go lighter, I got them right there. We're just dropping down. So split, squat, lunge. Let's start our 30 seconds in three, two, one. Here we go. Lunge it down, bring it up. So you got 30 seconds. Think about that form. Remember, feet are hip distance apart. We call that train tracks. A little bit of balance, you can make that range of motion a little smaller if you need to. You can do a little tap back if that's a better option for you. What we're gonna add on is we're gonna add a squat to a lunge to a curl. I know old Amy. What were you thinking? Watch me. So I'm gonna step out, squat. I'm gonna lunge and curl. Join me if you can. If that feels like too much, I want you to just do the lunge and the curl or just do the squat in the curl, you have lots of options. But if you can step out, squat, step back, lunge and curl. Yes. We got 10 seconds. And breathe. Yes. All right, team, I want you to hold it here. Just curl. Now you have the option. If you want, you can stay down on the lunge. I'm just going to stay split here because we're going to keep that foot forward. Just curl it up, drop it down. Core engaged. Yes, you can. Right here. 10 seconds. Just your curl. Keep breathing. We got three, two, and one. I want you to hinge it forward. We're gonna do a bent over rope. Join me here. I want you to keep that same foot forward, hinging into it here. Yes. You're gonna feel that leg. That's intentional. Was intentional on my part. And guess what? In 10 seconds, we're gonna add. We're gonna drop row. We're gonna drop down into that lunge, and we're gonna add the row. You know, this has been one of my favorite combos forever. Watch me here. Drop it down. Chest low, bring it up. 30 seconds. Then we get a breather. Take it down, drive it up, squeeze in the back. Pull those elbows in. If you want to just hold and do the row or just do the lunge. You do you. 15 seconds. Lunge down, row up. You gotta stay in that hinge position, so keep that chest forward. Yes. Lots of balance. Ah, cursing myself right now. 3, 2, 1. And relax. All right, team, shake it out. So imagine doing that with no intervals. I'm just going, going, going, going, going. It's kind of what it felt like, right? All right, so we have that right foot forward I want you to hold one dumbbell. I'm actually going to switch to my fives. We're going to do a little side, then press, and then a side knee. Then we're gonna just do the side knee. All right? Then we're gonna get. Let's take it right here. 1. Yeah, that's what it is. One dumbbell. Whatever side you have that right foot forward, you're gonna do a press. So I want a little press and then a side knee. So catch your breath, take it up. In, in 3, 2, 1. Right here. 30 seconds, press, little lean, side knee. Now, if you want, just keep it a regular press. You do not have to go over with it. Unless that feels okay for where you are and you want to challenge your core. Right? Right here. Take it up and down. Take it up. Yes. Five seconds. And breathe. Yes, Right here. We're going here to here. So just keep it small. Hold it right here. If it starts to feel too heavy, maybe you got one of those heavier ones. You can just go here. But if you can, lean into it. Yes, team, breathe. Yes. Burn. Five, four, obliques. Three, two, one. Shake it out. Let's go ahead and get the same thing. Other side. So a little press, little bend if you want, or regular press and side, knee. And then just your side knee. Here we go. Press and bend. Side knee. Press and bend. Breathe. And in. Yes. Feeling those arms, because we really haven't gotten much of a break, right? Just jumping right into it. I'm sweating. Good news is, in this space, I can have a little bit of AC on, which I couldn't do in my old space. Last one right here. Here we go. So bring it in if you want to. Just hold it here. If you want to have a little mini press. Or again, if you need it right here. That's okay, too. Side knee, obliques, Right? And then guess what's coming. 30 second breather, and we do that lunge sequence on the other side. Breathe. Bring it in. We got five, four, three, two, one. Set it down. Yes. Team, grab a quick sip of water. I don't know where anything is in this new space. All right, we're gonna get the same thing on the other side. Lunge it. Squat, lunge to curl, curl, bend over, row, row, and lunge. And then we'll finish with another cross, side, knee, but a little different. All right, here we go, team. Get set up for that other side lunge in three, two, one. Let's do it. Drop it down. Press it up. Yes, you can. And up. Remember, dropping that back knee, if you need to modify, you can always reduce your range of motion. Keep it smaller or just keep it in that front leg. Tap it in. Shoulders, back, core, engage. Haven't even reminded you to zip up your core, but I'm sure you're doing it. All right, Are you ready? We're gonna step out to this side. Squat, lunge, and curl. Step outside. Squat, lunge, and curl. I'm gonna try to do a different curl than I did before, but it is up to you. Again, if that feels too weird, just lunge and curl. Don't worry about the squat. I don't know why I had to make it so complicated. Come on, Retro. Amy down. Because she was doing this with fives. I'm doing this with tens. One more. Get low. Hold it at the top. You can hold it in the lunge if you want, but keep that split stance either way. Slow and controlled. Get the curl. Yes, you can. After this, we're going to hinge forward into that row. We're gonna go lunge and row. You can do it. Breathe. Core is keeping you stable, right? You're a little bit forward. Yes, you can. 3, 2, 1. Hinge it down right here. Chances are these are a little light for your row. Go with it. Go a little wider. Can you take those elbows up a little wider? Squeeze it in. You do you. You can even add a little rotation if you want. Little curl in, but keep that hinge forward right here and down. Right after this. Lunge and row. Quick breather. You got a team. Here we go. Take it down. Row it up here. You can either go a little wider or again. You can rotate it in. Not a curl. It's a row. Drop the knee down. Row it up at your own pace. You don't have to keep up with me or anybody else, but let's get it done for 10. 10, and squeeze. Breathe. We got three, two, one, and relax. Grab those lighter weights again if you want, but we're gonna have two of them. And we're gonna do a little press, a little side knee. It's gonna look like this. Press up, side knee. Press up, side knee. Then we're gonna alternate our side knees, all right? Then we're switching it up to 1, double. Bring it up. Hammer press if you want. Press side knee. Press side, knee. Alternating three, two, zip up the core. Here we go. Press inside. Take it up inside. Right here. If you have one heavy dumbbell, let's take it right here. Press up and here. Strong arms, strong core. Just be glad that we're not lunging anymore, right? So keep it zipped. You can do it. 5, 4, 3. Hold it. Take it out. Right here. Side, side. Not a press. Right here, right here. Yes. Ha. Breathe. Here we go. 15 seconds. Strong arms, isometric, right? Remember that. And then side knee. For those obliques and those hip flexors, which we want to work, we got three, two, one. Rest it down. Oh, man. Quick sip of water, team. Here's the thing about this original workout, too. It was only like, 28 minutes long, but because I'm adding intervals and a little bit of extra rest, it's gonna be a little bit longer, but not much. All right, team, so watch me. Keep your feet moving if you can, but catch your breath. Use your recovery time. Remember, rest is part of the process. We want it so we can go back in strong. We're gonna take it with a side lunge. Now, originally in this workout, I did a side lunge like this because that's what everybody was doing. Now we're going to take those feet forward, shift your weight. We're going to start with just that crossing one dumbbell. Then we're going to add a high upright row. Or if you want to take it to a high pull, you can. Then we might add a little press. So one medium dumbbell starting to the right. In three, two, one. Here and in. We're keeping it stationary, so I want you to focus on dropping into that hip, shifting your weight. Watch me here. Here. Drive it up. So shift your weight to that side. Remember, hinge is part of it. Cross that weight to the opposite knee, but keeping your back flat. We're gonna add that upright row. This side. Here we go. Here and up. Here and up. Shift your weight. Get the stretch again. You can go upright, row, or if you feel better, high pull. Yes, Team. I know my body wants to do both slow and controlled. Old Amy was doing this probably too fast. We're gonna add a little press. Watch me here. We're actually gonna step out of it. Side lunge here. Up. Take it out. Join me. Side, upright, or high pull. If you don't want to do the press. We just did a bunch of presses. You can just keep it here. That's okay. Take it down. It's getting a little bit of that rear delt motion. Maybe what you have is a little heavier for that. That's okay. Just do the side lunge row. Five seconds. Ha. One more. All right, I want you to hold it up top. All right, we're going triceps. I'm gonna give You a little breather to get into it. We're gonna drop the triceps behind the head. We're gonna take it right through here. Take those feet out because we're gonna add the plie in just a minute. So bring it up. Just your triceps. If you need to go two hands, you can. Otherwise, we're taking it right here. Straight up, core zipped behind the head. And up in three, two, one. Here we go. Take it down. I wanted to give you a little bit of time to set up for that in case you needed to switch weights again. Retro. Amy goes right into it and up again. This might be a little heavy, so if you get to that point, you can take it between two, or you can go a little lighter. I'm gonna try for two right here. I'm sweating, y' all down and up. Here we go. Let's add a plie. Take it down and up right here. Take it down and up. Elbows in. Either way, if you got one, one who burn down. I'm sacrificing my form, so I'm gonna go right back to here. Here we go. Two hands and up. Take it down and up right here. 5, 4, 3, 2, 1. I want you to hold it down right here so you can rest the way here, rest the way here. We're gonna alternate little heel lift. So I want you isometric hold for your plie. Core engage right shoulders back. Weight can be wherever you want it to be right through here. Then lift and lift. Even back in the day, I like those holds and those pulses. We're gonna stay in this plie, but we're gonna take it to a little side right here. Take it here, take it back, take it here, take it back. Slide. So you can go all the way down, all the way up. Here's what I want you to think about. Squeeze in those inner thighs, but also connect to that pelvic floor and deep core. Right? So we love about inner thighs is they help us engage that deep core and that pelvic floor. All right. I don't know why I did this in the workout, but instead, instead of going back to the side lunge, we're gonna get that other side triceps. So go ahead and bring it up again. You can go here. You can go two hands. You can do what I'm probably going to do, and I'm going to start with one, and then when I need to, I'm going to switch it up. So zip up the core. Take it here. We'll start here. Triceps behind the head. And here. I like to use this hand here. What I don't want is for you to feel like you have to cheat it here. I would rather you get further down, so that means you need to switch it to two hands. Go for it. All right, right here. Down and up. We're gonna add the plie in just about 10 seconds, so think about that core all the way through. 5, 4, 3, 2, plie. Triceps and up. Now, if that feels too weird for you, just pick one. Just do the plie or triceps and press. I know we just did a whole bunch of presses, so feel free. And. And breathe. Yes. 5, 4, 3, 2, 1. Shake it out. We're not gonna do that slide. All right, team, we're gonna take it to that other side. So starting with that side lunge, remember, we're gonna keep our toes forward. Hinge into it, cross into it, shift that weight. We'll add the upright row. Then we'll add the press. Let's finish it out. Here we go. So side lunge and bring it up. Side lunge. So we had a lot of inners on those plies. We're getting a lot of outers and hips. Right through here. Again, I want you to shift the weight into that hip. Try to get low with it. The little hinge right here. Here's what I don't want is this trying to get low, right? So here we're gonna keep that. We're gonna add upright row. Keep it stationary. Down and up. Yes, you can. Down, up here to here. You can do it, team. Remember, you can do high pull, too, if that's better for you, get a little power. But keeping it stationary, I know that is tougher. But we're gonna add that. Step into it. When we add that press. Here we go. Hand breathe. Right here. So here. Up. Flip it up. Press. Yes, you can take it low up. Press. Whatever version that is for you. If that's two hands, do it. If that's just your side lunge and row, that's okay too. Take it down. Yes. Right here. Five seconds. Last one. All right, team, I don't know why I did this, but in that old workout, we did one more tricep and plie. We did it. Hands together. We did it right here. We got 30 seconds. Can you hang with me? If you want to pick one, just pick one. Otherwise, here we go. Down and up. Down. I don't know why I thought we needed one more at the end, but I guess I did. Guess what after this, we go to the mat. We got a sequence on the mat, and it's mostly 20 second intervals. A few 30 elbows in, all the way behind your head. If you can get that full range of motion, squeeze up inner thighs. Zip up that core. 5, 4, 3, 2, 1. All right, team, catch your breath. Quick sip of water, meet me on the mat. You notice I don't have my big mat in here. Hopefully getting a new one of those, but I got an old retro mat just for this workout. I don't know if it's. I don't think it's the one I used in the original body blast, but some of you probably remember this one. All right, so we're down on the mat. Let's have some medium to heavy dumbbells. We're taking it here. We're gonna start with a little V sit crunch. So watch me here. I want you either doing one knee at a time or two. You decide what's best for you. Don't put that pressure on your back. If you need to take this standing, just do a standing knee raise. Are you with me? Of course you are. So wrap that core, zip it up, Tilt that pelvis. Start with one knee at a time. Here we go. And out. Now, I have my hands here or here, but I want you to stay tucked. I don't want to see rounding in that back or putting pressure in the back. If you need to stay seated nice and tall, you can if you want. Right here and breathe. Yes, right here. Pull it in. Create the movement right here. 5, 4, 3, 2, 1. Stretch it out. We're gonna grab those dumbbells. You can either sit up nice and tall and do a curl here, or you can add a little lean. It's up to you, but we're gonna add that V sit in a minute. So you may want to start here. Let's get 3, 2, 1. So this round is upper body and core. It's like one last little push for that upper body. We got that curl in the beginning. Let's get it one last time. Right? Breathe. What I want you to think about is that core staying engaged. Whether you're here or whether you're here. I want you to pull everything in nice and open with the chest. Bring it up and down. Watch me here. This is what we're adding. Either in and out. I know that's a little tricky. Or take it standing and bring those knees in. Up to you in 3, 2, 1. So here and down. I know that doesn't give you a lot of Space. So it's going to be reduced range of motion. Totally fine to be here. If this is a better option for you. Yes, take it here. You know, that is still engaging that core. Almost there. Breathe. Curl it up. We got three. So that is still engaging that core. Almost there. Breathe. Curl it up. We got three, two, one. Oh. Stretch your back, team. I know. All right, take it all the way down on your back. Have those weights close by. We're going old school with a crunch, so I want you to have your feet up in tabletop. Tilt the pelvis, wrap that core. We're gonna lift and lower, but I want you to use your entire core unit to do it. So get set up. Here we go. Just your upper. I know. When was the last time we just did this? Some people think it's not a great exercise. I think it's not always the best use of time these days. But we really need to make sure we're using the entire core. It actually is kind of fun to isolate again. Right. If that is not right for you, I just want you to do a pullover with your arms. If you need to modify, you can even add that bridge. Pull over, and then bridge is your modification. And breathe. Yes, team. Hands down, underneath your hips. Little reverse crunch. Remember this one lift of the hips. If you're modifying, you can just do a bridge one at a time. Little lift. But if you can, knees to your chest. Lift the hips off the ground. Not swinging right. We're not here. We are using our core to lift right here. And of course, we're going to put them together. Here we go. Everything in, everything, everything out. So a lot of times, I'll have you curl all the way in. I actually want you to keep your chest towards the ceiling. Eyes up right here. Feel the difference. Movement is coming both ways. Tilting the pelvis, hips to ribs, everything coming in. Yes. You can burn. I know. Three, two, one, and relax. All right, team, a few other favorites. We're gonna go triceps, then we're gonna go triceps and bridge. Then we'll go to a bridge. Then we'll take a chest press. We are almost there. So two dumbbells or one? Your triceps are here. So one last push for triceps. Let's get it done. Here we go. Take it down and up right here. Let that core relax, but stay engaged. Right, because we're going to add the bridge in a minute. If you need to go a little lighter, go for it. I might need to do that. I'm Going to try to stay here as long as I can, taking the weights down by my ears, extending up through the elbows. Five, four, let's add a bridge. So everything up, everything down. Here we go. Drive up through the hips. Squeeze in those glutes. Let's really get those glutes and hamstrings working. This is our hinge motion. No deadlifts in this workout, which I miss it. I didn't do them a lot in some of those early workouts because I was worried about people with form. But hopefully I can cue you well enough now, and I know you guys have great form. 3, 2, 1. Rest the weights right here if that feels good for you. We're going into a bridge. Little lift. You can also drop those weights and just do it. Body weight in 3, 2, 1. Lift. And lower. Take it up. Let's burn out those glutes. Yes, you can. And squeeze. Oh, my goodness, you guys. I've been doing everything with 30 second intervals. Remember when I told you they were 20 seconds? I'm not watching my clock, am I? Here we go. Let's go. Out and in. These are 20. Out and in. Squeeze. My bad. Sorry about that lifting those hips. Really get that booty burning. 3, 2, 1. Bring those weights up right here. We're back to 30 seconds. Let's get it done. Here we go. Take it up and down. Up and down. You can be in tabletop, you can be in the bridge, but regular chest press. I know we don't often do this much time in the mat, but we're doing it today. And guess what? We're just going 30 and 30 chest press. And then you know my favorite combo? Chest press and bicycle. Let's get it done. In 5, 4, 3, 2, 1. Take it out. And in. Take it out. Start slow. If that's not right for you, take it to the bridge. If you want, you can pick up your pace on your bicycle cycle, but it is up to you. What do you need in this moment? Because we are so close. 10 seconds. Right here. Burn. We got 3, 2, 1. And relax. All right, team, let's finish it out. We're coming into a plank position. We're doing, oh, 30 seconds. 30 second hold. Join me here. Find that good plank. So we're here. On your elbows. On your toes again. I want you to think about tilting the pelvis. If you need to be on your knees here or knees here. Whatever is best for you. But tuck that pelvis, wrap that core. Think about buttoning that rib cage. Squeeze in the legs and the glutes to really tighten out. Legs and glutes and your core, but not holding your breath, right? Breathe. Three, two, one. All right, team, so I'm gonna stay on my knees for this. It is up to you. Push, up and row. We got 30 seconds. I did it like this in the video. I think I'm gonna put one here so I can get a little lower. Push up. Row, row. Let's get it done and then we're almost there, team. All right, Push up and row. You can also be here. Row, row. Or on your knees or your toes. Three, two, one. Here, Row, row. Strong core, strong upper. Breathe, breathe. Up and up. Yes, you can. Boom, boom. Can we get last one up and up. Stretch it back, everybody. Oh, man. All right, so I did have one last move move in this workout. That could be a bonus, but we're gonna add on, so it really feels like a bonus. In the old workout, we did that our plank lifts. So we are going to go lift, lift, pop up, walk it back, or step it back. We got 60 seconds. Can you finish strong with me right here? Remix. Body blast. Let's do it. Here we go. So alternate lift and pop it up. Nice and wide. Alternate lift. It's been a long time since I've done this with a regular side size mat, so I'm gonna take my legs on either side. Remember, you can walk it up too, but I want you to stay low with it. Try not to be here. I want you to get in those glutes, get in those hamstrings. Upper body's still working, but mostly core and lower since we just got a lot of upper and core. Reach, reach. And here. Pop it back. Reach. Yes, team, almost done. Reach, reach. 15 seconds. Stay with me. Strong core, strong legs. Heels down. Three, two, and one. Stretch back. Child's pose. Oh, man. Guys, I was aiming for about 35, but I think because I messed up my intervals, some of those were supposed to be 20, not that 10 seconds would have made a huge difference. Let's roll through. Cat, cow, burn. How do you feel, team? You did it. You kept up with 2014. Amy. A lot of you will comment. Go ahead and sit back. Child's pose. Reach one, arm under. Get that stretch. A lot of you will comment to me, oh, Amy before kids. Retro Amy, Young Amy, whatever you call it, she was a beast. She never stopped. Well, one, it was the style of more classes at that time. And two, that's before I had kids. I got more sleep. Right? I mean, I was younger, so of course we know that plays a difference. But also that's what I always say. I'm like, oh, remember when we were rested and I was teaching classes and working at the gym at 5am I don't know why I did that before. Kids, if I'd have known. Stretch it over right through here. Thank you you so much for hanging with me for this fun format. I hope you found it fun. We're going to be doing that every Monday this month. Stretch it over just for something a little different and just to see how things feel many years later. A lot of the things I know and love and I've been doing for years, obviously, and then a lot of things that we've learned over the years that are more effective. That's the thing about nutrition and fitness and health and science in general is it's changing. We got to figure out what we know now and apply that to our journey. Take our fingertips here. Let your head drop. Please leave me a comment. Please join us over in the Bodyfit Athletic Club on the Bodyfit by Amy app. And of course, don't forget to like this video and subscribe on my YouTube channel and come back for more. You guys, we did it. First workout in our new space. Come up carefully. Give yourself a little stretch to there. Pedal those feet. I can't describe to you what this means to me. This space has been years in the making and literally over a year literally in the making with construction. And we are so excited to be in here and for what that means, for what we can provide for you at home. Thank you, thank you. Thank you for being here. Let's get one big deep breath in and out. You did it. That was your remix. Dumbbell Body blast workout. Great job, everybody.