Total Body Dumbbell Burn Workout | Bilateral to Unilateral Strength + Metcon (40-30-20 Format!)

Hey everybody, I'm Amy from BodyFit by Amy, and this is your total body dumbbell burn workout. In today's workout, we are working your entire body for strength using your dumbbells. We'll also be getting some metabolic conditioning and cardio along with that, and of course I'll give you lots of options to work to your level. Are you ready? Let's do it! Let's start just by getting our muscles warm. You can do a march, you can pump those arms, just get your whole body moving just to get the blood flowing, muscles warm, body temperature up, and get that energy up. We gotta wake up a little bit. Let's roll those shoulders. So we'll get a quick dynamic warm-up, just a tiny bit of movement and movement prep. We're not going to take it very long, so if you need more of a warm-up, please get it on your own. Same thing for the cool down, but just waking up those muscles and getting them ready to move and ready to add the load, right? So let's take our arms up and down, big stretch like this, and then we'll take it side to side. You can cross those arms over and under. And then let's add a little step out with it. So in today's workout, we're going to be using dumbbells. You can see I have a whole family of them behind me. I'll try to cue you when you may want to go heavier or lighter. We're keeping it back to basics, but what we're doing is we're going to start bilateral, so two legs or two arms at a time, and then we're taking things unilateral, one arm and one leg at a time. We'll also add a few things just to make it a little tougher and give you a nice Little burn. Let's go ahead and take our arms up and hinge it back. Little balance right here. So 3 quick circuits, we won't be here very long, but I think that you will enjoy it. Of course I'm going to give you options. Let's take it right here, we're going to step back, little tap back while those arms go up, open up the hips this way. So I'll give you options and encourage you to be where you are today. So that means working to your fitness level and to where you are today. Maybe you're a little low energy. Maybe you were coming back after an illness or an injury and you need to go a little slower. That's totally fine. Maybe you're feeling really energized and ready to take it up, then let's go for it. Go ahead and hold this one down. You can stay here, or if you're able, take it all the way down. That world's greatest stretch, you're going to reach under and up. So you do you is what I'm going to say. You're here, you showed up. By showing up, you're already succeeding. So let's switch that right here, other side. Press back and here. Big reach, reach under and up. All right, so we've got 3 quick circuits, 40 seconds and then 30 seconds right through here. Go ahead, if you can, walk those feet back a little, forward and back, right through here. And again, we'll make things— and then a little side to side, drop the hips. Second time through, we'll split it up, right side and left side, and then we will add something else to make it a little bit more more intense. Let's stretch back right here, child's pose, then come up either to all fours or up to that plank. Okay, so we split it to right and left and we add a little intensity in that second round, but otherwise pretty basic and should give you lots of options right through here. Go ahead, walk your hands back, take your time, slowly. Let's bring it all the way back up right through here. Tap and reach across. All right, So that first round, we are going to do a step up. So a step up on the bench. If you don't have a bench, don't worry, you can keep everything down on the ground. So you're either doing a step up or a lunge. Our first one, we're going to alternate. Second time, again, we will take it right and left. All right, let's cross it right through here, and then we'll go ahead and get set to jump right in with that first move. So heavy weights if you can do it. We're working the big muscles in the legs. If you don't have a bench, you're just going to alternate a reverse lunge. You're going to drop back and here. If you do have a bench, you're going to step up right, left, right, left, and then switch it left, right, left, right. So again, go heavy if you can. If you have options, these are strong muscles. Core is engaged, shoulders back. Again, all the way up, all the way down. And if you're lunging, you're just lunging back. In 3, 2, 1, up, up, down, down. Right here, up, up, down, down. Here we go. Yes, really keeping your weight forward, whole foot on the step if you've got it. And push off that front leg. All right, so we're not pushing up the bottom, we're having the front leg do the work, right? Lean into it, push up. Oh yes, 10 seconds. You do not have to go the same pace as me, slower or faster, as long as you've got good form. 3, 2, 1, and relax. Set those weights down. You may be able to keep those same weights. Our next move is a bent over row. So we're gonna hinge it here, two arms, bring the weights up towards the hips and down. We're squeezing in those big muscles along our spine. So go ahead and grab those weights in 3, 2, 1, here we go. I'm gonna turn to the side, up, slowly down. Now I'm hinged here. You want to make sure that back is flat, that we're not letting it round. So eyes are at the diagonal. Kind of looking at the end of my mat here. If you're starting to feel that low back, you may want to stagger here or even coming to an all fours position to give yourself that nice flat back. 15 seconds, keep squeezing. Again, these are strong muscles. Then we've got a core coming, so our circuit: lower, upper, and core. 3, 2, 1, and relax. All right, meet me down on the mat. Here's what we got, team. We're gonna do a little hip dip with a pike. So you're on your elbows or your knees, you're gonna drop it down, you're gonna pike it up, drop it down, pike it up. Try not to just push with the elbows or use the hips, really use your core right here. Here we go, drop down to one side. Lift with the core. Slowly down. Other side. Lift with the core. If you need to do this on your knees, that works too. And you're lifting up again. Your goal is not to push through the arms or the toes or just lift the hips. You really want to lift from the center of the core, that pelvic floor, even if that makes it a little smaller, right? Here we go. Drop it down. Right here. And breathe. 5, 4, 3, 2, 1. Stretch it out. All right, we are back up to the top. This time, 30 seconds. So we're going to keep your right foot on. We're stepping up, 30 seconds. That foot stays on the top the whole time. If you don't have the bench, reverse lunge. Step forward. So right side for 20, quick breather, left side for 20. Let's get it done, 30 seconds. We'll get 15 seconds of rest in between. 3, 2, 1, and here. Yes you can! Burn! And up. So keeping my weight forward, keeping my chest open. And again, using those big muscles, not just quads in the front, but glutes and hamstrings, to press up and then resist on the way down. So coming down, whether or not you're on the lunge or the step up, is a lot of work as well. 3, 2, 1, catch your breath. So 15 seconds to breathe. We're going to do the same thing other side. Are we ready? Let's do it in 3, 2, other leg. Step up or lunge. And here, yes you can. Breathe. Yes, drive up, slowly down. Burn! I know, 5 seconds. What you got, team? And relax. All right, so this time we're going one side with your row. If you have that bench, you can rest a knee on it. Otherwise, you're staggered here. You should be able to go a little heavier on this. Let's get it done. For 30 seconds. So either knee on the bench or here, just pulling up to one side. Again, go with your heavy weights if you got them because it's only 30 seconds and these are strong muscles. Right here, 10 seconds to go. Squeeze. 5, 4, 3, 2, 1. Yes! Let's take it right here. So we're going to stagger it here again. Pull up, squeeze, slowly down. Go heavy if you can. If you want to rest your knee on the bench, give yourself a little bit more. Back to basics. 3, 2, 1, here we go. After this We'll take it down to the mat. Yes, yes you can! I know. 5 seconds right here. 4, 3, 2, 1. Back down onto your mat. Here we go, team. This time we're gonna go all on that right side for left. We're adding in the pike, but all on the right, all on the left. Join me on the mat. Here we go, right side only. Drop it down, pike it up. Stay on the right. Drop it down and up. And here, here we go. Lower and lift using your core. We will get a little breather in between for your shoulders and also for that core lift. Yes, all on one side. 5, 4, 3, 2, stretch. Big stretch for your shoulders. Rest your wrist. Again, if you need to do this on the knees or elevated on the bench, you can. Same thing, other side. Down to the left. With the dip, you then lift with the pike. Use your core to do it, not your arms or your hips. Here we go. What I mean by using my hips is just letting my hips move like that. Really think core is dropping it down, core is bringing it up. Imagine there's a string on your belly button that lifts you to the ceiling and then lowers you down here. I know, burn. Right here. Yes you can! And relax, stretch it back. All right team, did I mention there's a 20-second lightning round? I don't know if I did, but it's a bonus round for each circuit, so that means there's no bonus move. Get that in your head so you can get excited. Here's what we got. You can just do another 20-second step up, or you can cross cross it over into a little curtsy, right here, here, here, here. That's what I'm gonna do. 20 seconds, right? 10-second breather, 20 seconds left. All right, getting it done. Cross it over. Don't worry if that bothers your knee, just keep it a regular step up. Here we go. This one is only 20 seconds. You can do anything for 20 seconds. We won't get very many, but do the best you can. You're curtsy lunging if you're not doing the step up. We got 5 seconds, nice and strong. 3, 2, 1, rest it down. Yes, little extra in the hips. Get set, we only got 10 seconds to breathe. That's where our metabolic conditioning comes in. Here we go, cross it over if you want. Curtsy cross. I know, boom! Yes, right here. Last one, boom! Burn! Let's grab— get that bench out of the way for your lightning burn round here. We're going to bring both arms up 20 seconds down and up with the right, and then switch. We're going to do them back to back, so go ahead and grab those weights. Shoulders back, we're going to come in that hinge position. Both arms are up if you can. Let's keep the contraction. So you're going to bring them up, squeeze in the shoulder blades. Right side, down and up for 20. So isometric row, right and then left. We're going to do them back to back again. If it starts to feel like too much, you can row from the bottom, but this way we keep the back working the entire time. Right through here. Ready, hold this one up. Switch your side, left one down and up. What helps is not only to think about keeping that stationary one up, but also pull that elbow in towards your rib cage, towards your spine. 10 seconds, then we're done here. Yes! 3, 2, 1, and relax. Meet me on the mat. This time, last thing for that plank hip dip. It's going to be fun. If you want, cross it over here, lift and dip for 20, or this foot is here. That's not right for you, just do exactly what we just did. 20 on the right, 20 on the left. We're going to do them back to back, no rest in between. 40 seconds. Cross it over if you want. Here we go. Dip to the right, pike it up. Use your core. Right and pike. Yes, right here and lift using your core. It should feel slow to Switch your sides, cross it over if you want. Drop other side, lift it up. Lightning bonus round, almost done. I know. Here, yes you can! 5, 4, 3, 2, finish strong, 1. Oh man, and stretch. Yes! Yes, team! Circuit 1 is done. I know it felt long, they're going to go quicker after this. Here we go, cheers y'all! Let's grab some water. So that's where we're getting that metabolic conditioning because we're going down in time for our work intervals but also our rest intervals, especially that last one, lightning round. So bear with me. Here we go, team, we're going to get an upper body hinge deadlift some presses. We'll isolate right and left, and we'll get a bit— a little, little bit of core as we go as well. All right, so we're going to start— if you have a bench, our second move is going to be a press, but we're going to start just with that deadlift. You're going to hinge here and stand up straight. Then we are down on the mat for a chest press, mat or bench. Then we'll put those weights down, get a little bicycle. So go heavy weights on this deadlift especially. Let's bring those shoulders back, feet hip distance apart. Here we go. Here, stand up straight. So hinge, drive those hips to the back. As we progress this right here, oh, we're going to take it to a kickstand deadlift on our second one for 30, and then our lightning round is going to be a dumbbell swing. So get excited about that. You can use a kettlebell too if you you want. All the way through the back of the legs, right? Feel that stretch on the way down. Stand up straight on the way up. Yes! 5, 4, 3, 2, and 1. Breathe. All right team, so down on your bench or down on your back, we're going to do that regular press. So we're going to tuck those elbows in, press up and in, down and out. All right, so go with something heavy and find that good core position down on your back. Tuck the pelvis in, nice strong core. Bring those elbows in just a bit. We're going to lower them down, press them up and in. Here we go. If you're on the mat, you're here, join me. Or on the bench and up, right here. Yes you can! Right here, nice and strong. Keep that core pulled in, gentle lift up of the pelvic floor. So think of that pelvic floor activation. You're not squeezing your glutes, you're lifting, right, right here. 3, 2, last one. Here we go, boom, and relax. All right, stay right where you are, let those arms drop to the side wherever you are. We're going to do a bicycle. If you need to modify, you can keep the toes down, feet— keep the feet down if you can. I want you to take it nice and slow, bicycle crunch, just just like that. Join me for 40. Here we go, right here. Yes, you can! So bending, rotating, but watch, it's very intentional. I'm not just going here, right? Slow, then rotate. Again, use using your core to do it. It's not your arms and your legs. Staying lifted in the shoulders, staying tucked in the pelvis, zipped up, lifted that pelvic floor. See what that does. 5, 4, 3, 2, 1. Hug the knees in. All right, go ahead and bring it right back up. This time we're going into a kickstand deadlift. So what that looks like, your weights are in the front, one foot forward, other foot back, hip distance apart. You're gonna hinge, stand up straight, so it still is a deadlift driving the hips to the back, and then push up and in. That doesn't feel right for you, you just keep the regular deadlift. Shoulders back and packed, pull them in, soft bend in the knees. Here we go, 30 seconds each side right here. And up. Yes, you can. Sometimes those little yes, you can are for me, right? But they're also for you. They're for both of us, cuz we all need that reminder, right? Especially when our brains try to talk us out of it, tell us our bodies can't do it. Relax. Set the weights down if you need to. Quick little stretch, then we're going to do same thing on the other side. So don't let your brain talk you out of it. We're going to get set here. Kickstand. This one is just like it sounds— kickstand. It's for balance. Core engaged. Here we go, 30 seconds right here. Stand up and burn. Yes, breathe. 5, 4, 3, 2, 1, and relax. Back down on the mat. Or on the bench. This time you got 2 dumbbells, but only one is going down and up. So we're going right side only for 30, left side only for 30. We're gonna do them back to back to make sure that we don't have to set those weights down and pick them back up. So in your position, left one is just going to hang out at the top to stabilize. Tuck the pelvis into the core. Here we go, right arm goes down and up, all on the right side. It's actually easier to make sure you have that other weight. We're going to do something a little different in that third round, but slow and controlled. One side only, but your other side is going to help you counterbalance, right? It's going to pull you a little bit, so use that core, right? Breathe. Switch your sides. Here we go, other side. 30 seconds. I know we went right into it, so we don't have to get out of position right here. Press up nice and strong. Yes! Woo! 5 seconds to go. I know it's getting tired. 3, 2, 1, set them both down. Little stretch. All right team, same thing with our bicycle. And again, if you need to keep the foot down or the shoulders down, you can, but we're going to bring both feet up, but only one side is going out and in. We got 30 seconds there, then 30 seconds there. Here we go, in, other one out. This one just hangs out in tabletop, right? Breathe. This arm, if you're on the bench, let it drop to the side unless you need it to support your head, but it's going to give you that nice open stretch, right? All on one side. Again, make sure this one is in tabletop, so if you're not feeling it on that side, move it away from your body just a bit so it's not hanging out in here, right? Yes, switch. Your sides, here we go, other side. You can come all the way down in between, or you can keep that tension. I know I told you the circuits are going to move a little quicker because we got more back to back. Lightning round's going to be fun on this one. We're going to do a dumbbell swing. 5, 4, 3, 2, 1, let it stretch. Ha! Big stretch. All right team, let's go ahead and bring it up right here. So here is our swing. You can go one dumbbell in the center. I'm gonna go with something heavy, or two dumbbells on either side. And it's your swing. We're gonna prep it here, drive it up, lock it out. If that's not right for you, I just want 20 seconds of a regular deadlift, 1 or 2 dumbbells. Join me here, heavyweight if you've got it. Hinge it, prep it. 3, 2, 1, dumbbell swing. Let it drop. I think if you've worked with kettlebells before, many of you may prefer lock it out, let it drop, a kettlebell swing. I know I do, but always feel really powerful 5, 4, 3, 2, 1, and relax. All right team, down on your back or your bench. Here is what we got. This time we're gonna hold them down at the bottom, right? Press up for 20. It's going to be a little tougher on those arms, a little more burn, but let's do it. So down on your mat with your weights, or down right through here. Let me show you. You're either here on your bench or here. We're gonna bring them down here but not resting on the ground. If you're on the ground, I want you to try to lift up a little bit. 20 seconds on the right, holding them both down. 20 seconds on the left. All right, so lift them just a tad. Here we go, right side. It's only 20, so you're gonna keep both arms working. It really is that isometric, so it's a nice good burn. Again, if you're on the ground, try not to rest those elbows on the ground. I know, it's hard for me too. It's hard because we're working hard, right? Switch your sides, here we go. Your other one is already tired, I know. Try to push a little bit towards the center, and if you're really starting to lose your form, bring them both up. But if you can, try to keep That one down. 5, 4, 3, 2, burn! Woo! That's probably the one I'm going to hear about in the comments. All right team, here's what we got. I want you to lift opposite elbow to this knee if you can, or push it in, and we're going to go same side right through here. Push these against each other here or here. We got 20 seconds. Take it out, knit. So it's not really a bicycle, it's a resistance dead bug. We got 20 and 20 right here. Here we go. Oh, burn! Yes! Other side, push it here. Out and in. Yes, you can! Keep that push. Elbow into knee, or leg into hand. Last one, hug those knees in. Oh man, you guys, quick sip of water. All right, quick sip, grab it right here. Listen, y'all, that was right around 30 minutes. If you need to be done, you can be done. I know some of us have a short amount of time we're working out. If you can hang out with this one quick bonus round— I know, no bonus move, but quick little bonus round. We're gonna make it short, so join me if you can. All right, so we are back to here. No bench. Here's what we got, team. All right, we're gonna take it side lunge each side, up to here, up to here. 40 seconds alternating. Then we're gonna get press into tris. Then we're gonna get a little mountain climber. We only have 2 rounds of this, it's gonna go quick. All right, so side lunge, bicep curl at the top, right and left. Here we go, side lunge. And curl right here. And biceps. Yes! And up. Right here. Starts to feel heavy, you can always alternate on the biceps or turn those palms in. Get a hammer curl. I know, don't cheat that side lunge. Get low. I know. And breathe. All right team, one dumbbell or two. I'm going to go with one. Up and over, press and tries. I'm going to go slightly heavier with my 20. All right, up and over. You can hold it on either side or here. Here we go, up. And if you don't feel comfortable going over your head, just keep the press, right? You can just press up, up, right here, up. And over. Yes, you can stack that core. I know as we get tired we want to arch a little bit, but think about those ribs stacking right over the hips and really lifting up through the core and pelvic floor. Yes, team, take it down. You're either in a plank position. Knees come across, or you can take it standing climber. But join me, let's get some cardio and core, wrap it in here. I know those arms are feeling it, but let's do it. 40 seconds. You can just cross it, or you can run it, whatever feels best for you, right? You can tap it in, or you can keep it off the ground. Again, it's 40 seconds, so if you want to also kind of split the difference, do a couple rounds quick. Remember, we only have one more round of 30. Yes! All right, here we go, we got last 15. Make it good. Yes! 5, 4, 3, 2, 1, stretch it back. I know. All right team, up onto your feet. All right, this one is 30. Here's what we've got, we're gonna go here to here, 30 seconds right, 30 seconds left. If you want to keep it just one side, that's what I'm gonna do— stationary side lunge, bicep curl, one side. All right, then going only tries, then we're going with that mountain climber. All right, right side, left side, 30 seconds only, last round. Take it to the side, bring it up one side or two, nice and wide, stationary side lunge. Let's do it. And together, hammer curl or one. I'm going to rest this weight here, curl up only one. Cuz we're going to do them back to back. You can also just have one dumbbell, you don't have to have this opposite one. I'm just getting a little bonus in the legs. Ah, 10 seconds! I know this feels like it should be a bonus round— I mean a lightning round— but it's 30. 3, 2, 1, switch your sides. Here we go. You can do two I know it's another 30 seconds. Really allow yourself to hang out, then bring it up. Hang out, bring it up. Right here. I know, 10 seconds. Shift into it. 3, 2, 1. Get set, team. Set one weight down. No more press. We did a lot of presses on the mat, so let's just do tries. Can you make them burn? Over your head in 3, 2, 1. Here we go, down and up. Again, really thinking about that core staying stacked. If you start to feel like you're arching forward, take your feet here. And up right here. 10 seconds. All the way down, all the way up. 5, 4, 3, 2, 1. Set it to the side, team. Mountain climber. 30 seconds all on the right, for 15 on the left. You can do standing if you want. Let's hit it hard because this is our last thing. Right to the right, here we go. Side, just cross it. You don't have to run it unless you want to. You can also just alternate. I know that feels weird. All on one side, twist back, twist. Switch it, here we go. Stay lifted, strong in the upper. I know we're feeling it. 5, 4, 3, 2, 1, stretch it back. Yes, you did it, team! Press those shoulders down. I know, little stretch through here. You can hang out here Here, as long as you need. We're going to keep the cool down pretty short. Come up on all fours, roll through. Cat Cow. If you're doing the standing, just do a standing Cat Cow. Up. Yes. Come back onto your feet, come up halfway. Just let yourself hang if you can. Feet, hands Hands can be on the ground or here, a little pedal to stretch through the back. Come up halfway, roll through the back, and slowly all the way up. Take those hands up over to the side. Leave me a comment, let me know how you are feeling. I know I'm feeling tired. Do you like this format? This is a lot of what we do in the BAC, this 40-30-20, to give you options and to be able to progress. But these workouts tend to go a little bit longer. Hopefully not too long today. Fingertips, let your head drop to the side, and breathe. Other side right here. Get some more stretching on your own. Leave me a comment, don't forget to subscribe. One big deep breath in and out. You did it! That was your total little body dumbbell burn workout.