hey everybody I'm Amy from body fit by Amy and
this is your dumbbell metabolic burn workout in this workout we're going to use a set of dumbbells
to strengthen to sculpt and to get that good burn while keeping your heart rate up of course I'm
going to give you lots of different options so listen to your body and work to your level are
you ready let's do it go ahead and start just by moving your body March jog step whatever you
need to do to go ahead and get the blood flowing get the energy
up we can roll those shoulders our
goal here is to bring our body's core temperature up get those muscles warm and get your brain in
the space we're just ready to move right this is going to be a quick dynamic warm up working with
just body weight some working in those movement patterns that we're going to be using in the
workout that we're going to be adding load to it let's take that one arm to the back right through
here opening up the shoulder so got two sets of dumbbells today my 15s a
nd my 10 hanging out here
with me I'm going to be going back and forth with both I'm going to try to cue you on when you want
to go a little heavier or a little lighter you use what is best for you I will remind you throughout
this workout that this is your workout you do you I want you to be where you are today let's step
out with it right here so that means if you want to go heavier or lighter keep it body weight
take the low impact or the high impact options it's all up to you I'm going
to give you lots of
options because I want you to work to that level that is good and challenging for you it's your
workout don't worry about me or anybody else if you showed up today you are successful all right
team let's take it flat back down take those arms out flat back down scoop it through and round
it up now metabolic burn today what does that mean just like all of our workouts or most of our
workouts we're getting strength and cardio in one so we are going to be getting that good
muscle
burn arms right here roll those shoulders while we also get that good metabolic burn right
so metabolic conditioning metcon metabolic resistance training it's all the way to say let's
get it all in let's get all those systems working let's do a squat and a hinge so hands right here
we're going to sit low in the squat hands behind the head hinge Drive the hips to the back make
them different we're going to sit hands here and back back soft Bend in the knees take it here
drive it back
yes take it here drive it back two more right here and can you hold it here let's
take your hands either all the way to the ground or on top of the legs and I just want you to get
a little pedal of your feet so we're stretching through those hamstrings and then from here if
you can take one foot back so you can either hold it here or drop it all the way down reach it up
world's greatest stretch let's reach through drop the knee so we're getting it all in today we're
going to start with one
dumbbell working our way up to two and again I'll que you if we want to go
heavier or a lighter go ahead and step up out of that switch your legs you can just hold it here to
open up that hip or drop it here reach and reach through now within that today we don't have any
Tim intervals you don't have to worry about the clock at all I will do that for you go ahead if
you're able to step it back to that high plank or to your knees whatever is better for you little
forward and back little drop
of the hips side to side core is getting warmed up if you want you
can press up to that down dog or just take it back to that child's pose and go ahead and either
walk your feet forward or walk those hands back and slowly roll it up already feeling it guys all
right so this is what we got no intervals I know sometimes that is scary for people because you
like to watch the clock but trust me when I say that I'll be watching the clock but sometimes
it's really good for our brains and our bod
ies just to go through the flow it means that we're
going to be adding on as we go that we will have some longer muscle endurance sets but don't
worry it does not mean that we're not going to have breaks all right we definitely will have
breaks we'll have options but we are going to be building onto these exercises starting back to
basics then adding on giving you options along the way and again we're going to get that burn
in our muscles and that metabolic burn as well I think you're going
to have fun with it so just
hang tight with me the thing about these timed interval or these workouts that don't have time
under rolls they tend to go by quicker than you think so you can hold me to it we'll see how
it goes all right team so starting with one dumbbell I want you to go with something heavy
if you can and we're going to hold it at our chest so you can either be here or here we're
going to start with that goblet squat sitting low right here then we're going to add a little
k
nee cross and then we may add some pulses and then cross single all right starting with this
single dumbbell keeping the heart rate up if at any point you need to get a quick breather go
for it get some water but again we will have those breaks coming so core engage weight either here
or here we're going to sit low in that squat here we go back to basics sit down and bring it up sit
low bring it up that weight is close to the front of your body just like this and sit like you're
sitting in
a chair right so we're here driving it up down and up down we're going to add a little
knee cross at the top so you can watch me once if you want and cross then sit low and cross
we still want to keep that weight close to the body it's more about the movement through the
Torso right through the Torso through the core down yes two more just like this now we're going to add a three pulse to that
squat so watch me one time three two pulse to the ground drive it up and cross here we go three
tw
o hips low and cross yes team three two to the ground and cross good burn don't worry those
legs are going to break in just a second right here three two Drop It Low weight in the heels
three there's that heart rate right and arms are burning just by holding that weight or mine are
and breathe last last one like this all right team hang out on the side here we go we're cross
and back one side twist in your abs if twisting is right for you breathe yes you can four three two
one switch sides
right here cross and back again your arms are just getting the movement right
through here right here we go for four 4 3 2 one I want you to give your hands a little break set
that weight down and little Taps right here so we are going to get some active recovery in between
this just a little tap like this you can keep it steady if you want more of a little stretch if you
want to keep that heart rate up which is probably already up there I know mine is keep it going
team right here let's go
four 3 2 1 we're going to hang out with that same one dumbbell all right
team so we're going to start with some upper body we're doing an over the- shoulder press so you're
going to hold your one dumbbell here you're going over to here so it's going to be a little bit in
front of your body if you don't feel comfortable or you feel like you can't clear it or you're
worried that you're going to be a little close to your head there I know that can get a little
strange then just press up at th
e top you can even just keep it right out in front here to here
but the idea being we're getting that movement through our shoulders we're getting the core
engaged let's do it in three two one here we go take it over take it over yes breathe and here
one dumbbell is all we need holding it here to here and up I want you to take those feet wide
side lunge right here over side over if that's not right for you you pick one you just do the
press or you just do the side lunge right over in front
sit low yes all right team watch me here
we're going up behind the head for triceps bring it down up if that's too much or that doesn't
feel right for you pick one or two you can just do those tracks guys it's coming take it up and
here boom up yes you can up two more like this two and one I want you to hold it here for triceps
behind the head here we go for eight at your own count breathe burn who thought we could get so
much burn with just one dumbbell four three two elbows in one drop it
down hand it off just your
side lunge nothing fancy I just want those legs working and heart rate up you can hand it off at
the bottom you can step in and out you can keep it stationary breathe yes team eight water is
coming six sit deep shift your weight four boom three two set it down team I know right shoulders
triceps all of it let's grab some water cheers y'all burn in the muscles legs and core to start
arms and abs heart rate up getting it done all right team let's do it we're going
to grab that
second dumbbell all right we're going to hang out I want you to get two heavy dumbbells if you got
them so I'm going to hang out with my 15s and we are going to start with a kickstand lunge or
a kickstand deadlift right so kickstand just means feet shoulder width apart hip distance
train tracks a little bit back and then just your kickstand we're going to hinge it here here
I like to kind of have my weights out in front a little bit of a triangle but close to the front of
the
legs we're going to stand up halfway through we're going to add our row and halfway through
we'll also add a little lunge to it all right then we'll separate them out we got right side
left side it's going to go fast I promise in that kickstand position core engage shoulders
back three two one dead lift hinge it drive it up remember with this hinge it is not a squat
or a lunge and you're not not folding forward you're driving your hips to the back right stand
up straight squeeze in the glut
es connect with the core and pelvic floor breathe [Music] three two
last one let's add our row so we're keeping it all right here kickstand row drive it up remember
that row bring those weights up towards your hips bones activating the lats squeezing the shoulder
blades but right down along the spine while we get all the way through the back of the legs
four more like this four squeeze yes you can three yes team two one more just like this then
we're adding on a lunge watch me here if you w
ant one kickstand row all the way up reverse lunge
back up to the kickstand here we go kickstand row and up reverse lunge Get Low if you want to just
tap back you can kickstand all the way up and down here we go and up four more just like that you
were almost there four row and lunge yes three boom two yes you can one more all the way through
the sequence hold it down in that lunge here we go we got eight if you want seven good nice
and slow I don't want you to rush these take your time if
you need to tap back that works
too four three two shoulders back chest open stepping in right here row eight seven at your
own pace you can go slower or faster than me as long as you have good form four three two one
set those down deep right tap in front open up the chest right through here I told you you
need more of a breather get a breather yes we have the other side we're going to make it feel
a little different so don't worry let's get a little hamstring stretch reach reach stretchin
g
through the back we want to give especially our low back a little break cuz we did a lot of
RADS we did a lot of hinge position then we added that lunge all right so whatever this
is for you if you're just tapping or opening up your chest get that stretch get that cardio
Mobility if you need water now is a good time to grab it we're going to get it all together after
this round four 3 2 one watch me here we got the same thing other side kickstand to start then when
we do our row we are d
oing a super grip so you're pulling here it's not a bicep curl it's still a
row but we're rotating right through there all right everything the same is going to go quicker
CU you know what to expect kickstand kickstand sated grip row and then we add the lunge then we
separate them out let's start in that kickstand position let's get it done in three two focus on
that front leg here we go hinge it down and up or I should say hinge to the back right push
through that that front heel remember
that your feet are hip distance apart train tracks
not tight rope as you get tired really think about pulling those shoulders back packing
those shoulders hinge hips back shut the car door let's at our row you can watch me here
right here down rotate if you have space to do that if you don't just keep your regular
row but if you can you're rotating that grip which is going to get shoulder elbow and wrist
Mobility everything else stays the same bring it up right here four squeeze drive it up
three squeeze boom feeling that back right two one more now we add the lunge here
we go everything's the same kickstand row all the way up reverse lunge drive it
up hang with me kickstand cuz then we get a break on the mat I promise you and
here down all the way up and breathe boom drop it low in that lunge that
is your chance to give your back a break so really drop it down there
I know that front leg is feeling it as you get tired check in with that Core
last two row up yes glute boom
down hold it here we've got eight team right here eight and
up slow and controlled I know we want to rush them right shoulders back you can hinge forward
just a bit I know that glute is feeling it let's get that quad working too four and up three two
last one boom take it up right here row it eight turn it seven six 5 4 three two one set him down
team oh man shake it out again right through here even if you don't have a watch check in with
how you're feeling do you notice look how much time
has passed time is going quick I know it's
feeling long in the moment but it's going fast let's grab some water cheers y'all you deserve
[Music] it all right let's take it to the mat okay we got a lot of legs and glutes on that
circuit as well as our back let's get that upper body push chest shoulders tries and a whole
lot of core meet me on the mat here we go team so we are down on the back I'm going to go a little
lighter with my tens something that you can do a chest fly with and also a
little bit of triceps
okay you got options here we go feeling those legs legs so since those hamstrings are burning
keep your we to the side but let's start with a little stretch so you can go here and you can
keep it just alternating that stretch or let's take it to a little scissors right through here
so you can either grab on the back of the thigh or the calf getting that stretch Flex that foot
if that's not right for you keep one leg on the ground or keep your shoulders down or both bu
t if
you can flex and flex getting that core while we stretch those hamstrings and your back right
and breathe four three so you can keep doing what you're doing whether that's the stretch or
the core let's add a little cross cross try to touch the elbow on the inside of the knee can you
do it again if you need this to be from here that works too keep it going can you reach to the
outside of the knee we've got eight feel the difference internal external obliques they're
layered but you can
do it 4 3 two one hug your knees in gentle roll side to side all right
let's grab those weights all right team so we're starting with a chest fly so I want you to
open from your back right through here so think we're going to have those feet here we're going to
open out out chest fly slight Bend in the elbows but movements from the shoulders and then we'll
add on as we go here we go take it out bring it in so this fly is really you can almost think of
it as an out to into to slow and contr
olled we don't want to rush it we want to keep that core
engaged and up keep it moving now you know we're going to add on but we're going to start slow
so you find what option if an option is right for you watch me here knee in take it out as you
come in lift a knee think of it as a little March close the core and if that feels good for you you
know what's next both knees tap them down and out close it in you can keep your upper body down
keep those chest and shoulder down breathe but activ
ate that deep core so just the fly fly in
knee or fly in double knee if you want to add a little reverse crunch at the top you can little
lift keep it controlled boom last two one more hold those weights at the top now either you're
doing your March weights are at the top they're not moving or your little reverse tap it down
knees in little lift March or reverse you use the weight to counterbalance I know those arms
are feeling it four yes three two one more rest them down take those arms d
own for two up for two
triceps I know arms are feeling it but don't worry you got to Brea or coming up now you can keep
just your tries you can switch to one dumbbell if that's better if you don't feel comfortable
going over your head you can do a close grip press right through here just drop them down and
up or keep your tries right here how about little rotation at the top down for two up and turn
down for two tries are getting it today I know down for two up down can we out of bridge lif
t
those hips down for two up down and up two more breathe good team go ahead and bring the elbows
right down by your side here we go I want you to hold them here lift in the bridge for eight
seven probably if you started heavier like you might normally do with chest you're feeling you
need to drop a little lower that's totally fine this is a muscle endurance workout burn and all
the ways you should be going a little lighter let's add the Press last eight then we're bringing
it up eight I k
now how often do we spend this much time in a set on the mat holding these weights
you can do it if you need to pick one just do the bridge or just do the press three two one oh
man give your hands a break from that up onto your feet team take your time coming up let's grab some
water after that I think we need it oh arms arms and abs let's get back to legs why [Music] not all
right team Shake It Out Shake It Out Shake it out how we feeling take them over your head and across
in front burn
I told you but look at that clock we getting through this workout Fast and Furious
is what we're doing let's go four three two one all right team so we're going to take it to a paa
into a curtsy so I want you to go heavy all right here's what I want you to start something that you
can comfortably do a bicep curl all right so that may be a little lighter even though those legs
are feeling it we're going to start with lower body but then we're adding on with some upper so
here we go guys toes
out weights can be here or down Playa squat let's finish it out strong in
three two one here we go down and up down and up breathe CA super simple squeeze up through the
inner thighs and the glutes chest open and proud can we add a calf raise at the bottom sometimes
our calves get a little neglected watch me down lift if you don't feel steady lift one at a
time down lift and up so you can go right and left together W that gives you a good burn but
I know sometimes that doesn't feel great f
or our balance or our ankles so if you need to
isolate one at a time that works too down and breathe one more all right take those
dumbbells here down lift curling in down lift curling in yes boom biceps we got a lot
of tries upper push let's get that pull and breathe yes you can team and up all right hold it here we're going
to take one up one down you can be in whatever works best for you we're gonna curtsy we're
gonna curl hang out on that same side take it down curtsy this one's holding
here here
curtsy I know a little tricky it's a little brain right and here four more right here four
Get Low [Music] three [Music] two hold it down take take it in that lunge right here take
it down pulse slow four three two take it up and in switch your sides right here here we go
curtsy and curl yes you can just the opposite one is just hanging out making you use that core to
balance right and here and boom and here we got four three two last one take it down right here both arms
pulse
burn Four 3 2 bring them up right here pulse stay up four three two drop them down heels
heels yes you can four three two last time pulse it out burn squeeze that back four three two
relax set them down team ha I know I feel it too all right team so one dumbbell medium to heavy
down in front we're taking it down to a plank all right this is going to be quick give yourself a
little stretch through those hip flexors right a lot of glutes and hamstrings we're going to
do some things push and p
ull side to side with our weight you can keep it body weight you can
keep it on your knees or you can take it all the way back onto your toes let's start on your hands
first go ahead and join me here knees or toes here we go let's do a little row it's okay if it's
light alternate right through here and breathe core steady I want you to really think about your
core on this we're less worried about that upper body breathe right here I want you to go down to
that left elbow all right right one
I want you to rotate it out and here if you're on your knee
and here if that's not right for you just keep it body weight little rotate and back totally up
to you find what is good for you today it may not be this highest level two one more if you need a
little break rest on those knees switch to That Elbow here we go other side you're rotating
with a little pull elbow to the back breathe and up yes you can four three knee Works two or
body weight breathe weight in front drop it down pling
singles I want you to inhale exhale lift to
the knees if that's enough for you stay there or lift to the toes take it slowly down and slowly
down while we're resting that core hang out in that stretch inhale to expand exhale to lift if
this is not right for you I want you to stay on all fours and just get that breathing you can just
do the breathing and LIF in the core without going all the way down plank singles the idea with these
plank singles is that you are not pushing through those e
lbows or your toes or your knees you're
using your core to do all of the movement see what happens when you think inhale exhale lift the core
don't push through the elbows or the knees I know don't push through the toes yes all the way down
and relax stretch it up right here one more from here team let's get that heart rate up either on
those knees and hands or right through here here we go I'm going to pull it back I'm going to take
it forward you can either pull it and push or you can lif
t it maybe this is better for you and you
decide where you want to go with that weight maybe you just want to go in the middle and back and a
little lift of the hips maybe you want to get all the way to the toe drag or lift or lift that's not
right for you you just reach or you stay on your knees we got four Three core two one more and relax stretch it back
I know team bring it up get a little stretch roll through those wrists all right if you need to
be done I know some of us are in a time
crunch you can be done we covered it all didn't we oh man
shake it out if you want to hang with me for just another minute or two more we got a quick little
bonus move all right right it's going to be one where we add on all right so you have options go
ahead and shake it out and if you need to be done thanks for joining grab some water get a little
stretch all right team so we're going to start with our dumbbell swing all right so you can have
two it's a skier or swing you need to go one
that works too but we're going to start with just a
swing we got eight then you can keep it there or you can add that clean Squat and press all
right we'll keep going we'll we start with just the clean and the squat then we'll add the Press
everything will be in eights or fours all right don't worry too much about it and then after that
press we'll add a mountain climber all right so we'll finish with a climber on its own but we'll
start with the swing add the cleaning squat add the Press f
inish with the climber don't worry I'm
going to talk you through it I know it feels like a lot you're like Amy I'm over this workout
but you're having fun and don't tell me that those 33 minutes didn't go by super fast with a
burn all right team so starting with your swing if that's not right for you you just keep that
deadlift that bilateral deadlift all right but if you can swing watch me here we're going to
prep it we're going to power it up Let It Drop all right it's not a squat it's no
t a raise
it's a swing here we go hinge it we're going to prep it three two one here we go up Let It
Drop lock it out Let It Drop try not to lift with those arms four three you can keep your
swing going or you can add the clean at the Top If you want clean squat up back to swing
clean squat or you can think of it as just a curl up right swing clean squat two more right
here remember you can also just do that deadlift we're going to add our press after this here we
go swing cling Squat and
press back down we only got four here we go swing clean Squat and press
two more swing H if you want to take the swing out and just do the curl Squat and press you
got it h now you can be here you can just do standing knees or join me down on the mat we're
taking it to our climber here we go in run it or step it this is it team whatever you got keep it
going cross those knees take them across your body keep that core in tight finish it out hang with me
because we have 10 seconds till we are
done I know I feel everything to five 4 3 two one stretch
back oh man you guys guys what was that press those shoulders down reach those arms forward if
you're standing I want you just to find a place to stretch that back maybe you're putting your
hands on the back of a chair you come down meet us down [Music] here is right come up on all fours
roll through cat Cow yes team I know I feel it too all the way through reach one arm under sit
back into that child's pose get a little shoulder st
retch you guys let me know in the comments
what you thought I know a lot of people don't like flows where we don't have timed intervals
but I hope you could hang with me it's good to push ourselves out of that comfort zone if it
felt a little uncomfortable that's why you're pushing yourself out of that comfort zone if
it felt hard I will always remind you it's CU you're working hard it's not cuz you can't do it
it's because you are doing go ahead pedal those feet through here and then let's
slowly roll up
take your time make sure you hydrate after this but guys I really want to know in the comments
how you're feeling after this workout are you as tired as me my arms feel like Jell-O I know my
legs are going to feel that way too and I know we got that heart rate up so I hope you felt the
burn in every way we are finishing this month strong I do monthly challenges every month and
we always try to increase our intensity but in ways that you have options I hope you're feeling
th
at so make sure you give me a like leave me a comment don't forget to subscribe to my YouTube
channel so I can keep making these workouts and reach more people and check us out on the body fit
by Amy app join us over in the body fit Athletic Club roll the wrist quick little hamstring
stretch guys please make sure that you get some stretching on your own and that you get
mobility and flexibility throughout your week and your day we try to keep it pretty short
here just to kind of cool it dow
n but we all need more throughout the day check out my
other stretching videos if you can oh man you guys feeling it in every way slowly roll
it up thank you so much for being here today I know I feel better than when I started that was
tough but we did it let's get one big deep breath in and out you did it that was your dumbbell
metabolic burn work workout great job [Music] everybody
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