38 Minute Dumbbell Cluster Sets Full Body HIIT Workout - LEAP DAY 3

hey everybody I'm Amy from body fit by Amy and  this is your dumbbell cluster sets workout this is a fun format using your dumbbells where we're  going to do some sets back to back with some rest in between to really push your body challenge your  heart rate and get your muscles working hard I'm going to give you lots of different options during  this workout so you can work to your level and be where you are today are you ready let's do it  let's go ahead and start just by getting our muscles w

arm you can March jog step touch whatever  you need to do to get the blood flowing get the energy up we can roll those shoulders we're going  to keep this warm up pretty short so of course if you need more of a warmup get it on your own our  goal here is again to get our body's temperature up get the blood flowing get the muscles moving  be working in those movement patterns that we're going to be working in as we add our weights  I'm I'm going to be working with my 10 and 15 lb dumbells dumbbel

ls today you use whatever  you have available to you let's talk about what a cluster set is maybe you've heard that term  maybe you've done some of my other cluster set workouts basically we're just stacking sets of the  same exercise with a little bit of rest in between that allows us to really push our strength our  endurance and then it becomes after that you're done with that exercise for the day so that's  what's exciting about it so what we're going to do today of course you know I like to

throw a  little twist on things is we're going to decrease in time so instead of going for reps we're going  down 40 seconds to 30 seconds to 20 seconds with a little bit of rest in between let's take it up  with that Big Y and then a hinge down big stretch out just right there is each time we go down  we're going to go up in intensity we're going to add something a little bit different it's not  going to be too much I think that you'll find it fun to have a little bit of variety it's going  to

be the same exercise with a little twist let's take it out to a t right here and T so we'll go  down in time we'll start Back to Basics so your 40c interval is always going to be back to basics  you can always stay with just that and let's go straight up for a y and then we will add a little  extra a little intensity each time we mix it up so three sets of the same exercise with a Twist 40  seconds 30 seconds and then 20 let's squat it down right here squat right here so I'll be talking  you th

rough it I will give you options we have three quick circuits and of course I'm going to  remind you to be where you are today let's hold it right here open up those hips little side to  side if you can let's take those hands down to the ground hip open opener and take one big step back  right here world's greatest stretch Big Stretch through the here we're going to reach under and up  you can stay up top if you need to as well little rotation and let's switch our legs you can either  switch fro

m the plank or up top right here reach and under reach and under many of you seem to like  when I did cluster sets with the no equipment it does make it go by fast let's go ahead and take  it into that high plank if that is okay for you otherwise drop it down to those knees and we're  going to take it back child's pose Big Stretch up to the high plank if that's not right for you  just go child's pose up to all floors engage that core child's pose up to all fours yes one more and  let's go ahead

and walk those hands back or walk your feet in whatever is best for you slowly roll  it up all right team so we're going to tap it out and reach so we're going to jump in with our first  move it's going to be your super basic squat you know it you love it we're going to take it back  to basics for your squat we'll stagger it a little bit a few things we will have a right and a left  side that we add where we might have two rounds of something of the same timed interval but I'll  talk you through

it and then we will finish with a little ISO burn don't worry again it's going to  go fast and the good news is that every every time we go to our next set it's a little bit shorter  in time so I want you to grab one dumbbell or two you can do one heavy dumbbell right through here  that's what I'm going to do or you can have two dumbbells either down by your side or racked but  we're going with our squat I want you to zip up the core shoulders back you're going to sit low  in that squat drive i

t up super Back to Basics here we go 40 seconds squat it down and drive it  up sit low you've got that weight for your goblet you're holding it right in the center and drive  it up of course if you need to you can take this body weight you can have your weight down below  if that's a better option or you can even step it out to the side and not get as low you do you  you know that's something I always say it's your workout 10 seconds right here then we have a 20  second breather and we go into o

ur 30 second round our 30 second round three 2 one if you want to you  can hang on to the weight or drop it down we have two rounds of this 30 second cuz we're going to  stagger it stagger it meaning we're coming up on that toe and you've got 30 seconds right here so  if that doesn't feel right for you you just keep that Back to Basics it's a way to get a onelegged  squat like this stagger just a bit up on that toe the heel that's on the ground is doing more of  the work but they're both work do

esn't feel good for you I want you to just keep it regular here we  go staggered squat so we have two rounds of this 30 seconds so again the idea being you get just  enough rest that your muscles recover but because we're not super setting or doing a circuit where  you get a longer rest doing a different exercise those muscles really have to push through right  that's what we enjoy about it breathe yes team and we're gonna go right into that other stagger  if you got that regular just keep it Ba

ck to Basics that works too or again you could do that  staggered but have that weight low slightly back and one leg right drive it up good news our next  round is only 20 seconds but we got 10 more right here for five four three two and one all right  team this is our last round it's only 20 seconds we're going to do a little tap back so you're  here stagger it back take it in stagger it back take it in if you can I want you to stay low the  whole time if you need to stagger come back out of it

you can do that too 20 seconds to go last  round here we go stagger and in you can think of it as a little pulse you're just moving that foot  back again if you need to come up in between you can we're already halfway there here and here  this works two or stagger for five four 3 two burn I know it's hard to believe that feels like  it should be our first circuit but it's our first exercise of that first circuit let's grab some  medium to heavy weights we're going to take it to a threeway row I

'm going to try to stay heavy you  with this watch me here you got it here three-way row we're going to start with our palms forward  elbows up turn those Palms in and then turn them to the back now if you some have something a  little too heavy for that wide row wo my H then you can either just keep it a two-way row or you  can just go a little bit wider on that three-way you do you go ahead and grab those heavy weights  get set we're going to be in that hinge position either staggered or paral

lel three-way row here  we go Palms forward bring it up turn them in turn them out again maybe you want to stay heavy  take it two away or just go a little wider on that third one this is our long one I'm going to mix  it up and here yes Palms in out good work team I know you're feeling all the way through adjust if  you need to and if you need a little break take it here squeeze up 5 Seconds one more time all  the way through give your hands a little break if you need it remember every time we

put those  weights down we're going to bend our knees all right guys this time we're going up up down down  regular row or your pick up up down down up up down down so keep that bag nice tight it's only 30  seconds hinge it three 2 one here we go up up down down then switch your lead arm core is tight right  here we've got left right left right then right left squeeze in the back so you're keeping those  back muscles pulled in yes so really if you think about it it's a no repeat workout cuz ever

y round  is a a little bit different 3 2 one and relax all right team so here's what we got we're doing  this an ISO row so my right one's going to hold my left one's going to go for 10 seconds and then  I switch it's just 10 and 10 so hang with me core engage we're going to hold one row the other  hinge it here we go hold that right left for 10 and it won't be 10 reps it's 10 seconds so it  might be five or six maybe can you switch it here we go 10 seconds other side holding other side  roll ye

s three two one and boom meet me on the mat team I know let's take it to the mat so shake  that out we got our lower we got our upper see why this works you're feeling that in your entire body  we're going to going to take it down for a little reverse crunch I'm going to give you a few options  so join me down here modification if you need it is just a little March or if you need to come out  of that you can come in a bridge either way we're going to take that deep core we're going to do  that l

ittle tuck of the pelvis so not all that space underneath and we're going to do a little  reverse crunch here I want you to really try to control it you're not swinging you're not rushing  those knees you can keep it really small but tilt the pelvis join me here wrap that core button  up that rib cage Hands by your side 3 2 one so it's a reverse crunch slow and controlled I know  sometimes you can put those hands underneath your hips if that helps but I want you to still be  aware of your back w

hat is happening with your back as you come down are you making contact with  the floor if you feel like you have a big arch we need to pull everything back in and tilt the hips  so we're in a little bit of that posterior pelvic tilt that's going to going to help you activate  the lower part of your core muscles we have 10 seconds upper body stays relaxed we're going to  stay in here if you're marching just bring them in one at a time still engaging that lower core  three two one relax them down

all right team so here's what we got this timeo we call this the  swiper as we go up I want you to try to hold long enough to swipe those arms underneath hold long  enough swipe those arms so you got to really have that core control it's only 30 seconds if that  doesn't work just slow it down 3 2 one here we go lift and hold swipe slowly down bring them in  swipe and you don't have to get those knees far into your chest the goal is to get the hips off  the ground right here it's not about here

right cuz again I don't want you to swing or use  momentum I want you to reverse and then here yes team sh boom three 2 one lower core right all  right team so here is what we've got now now we're going to take it to a full crunch so we're adding  upper it's only 20 seconds everything in nice and tight you can bring those elbows in or you can  just lift but we're adding the full core working together for 20 seconds tuck the pelvis wrap the  core here we go everything in if you want I like to act

ually aim to get those elbows to the knees  it's burning if you're just doing the March keep the March Back to Basics right through here five  seconds two one and relax up onto your feet team take your time coming up how about some water yes  all right heart rate came down on the mat that's a good thing right we got a little burn in our  core or we didn't forget about that burn in our legs and our back we're Switching gears now we're  going to that hinge we're going to upper body push from the m

at and then some plank we're going to  start with a deadlift we're going to stagger it a bit in a kickstand so grab your Heavies meet  me over here all right team so you're starting with just your regular dead lift and then similar  to what we did with our squat we'll take it to a kickstand two times 30 seconds grab your heavy  weights shoulders are back we're going to hinge here we're going to drive it up now important  things to remember shoulders back squeeze those lemons underneath your armp

its to help activate  your lats weights stay close to the front of the legs if you're feeling your back you can  bring those weights to the side after a rest we're going to go 30 seconds kickstand right 30  seconds kickstand left just like we did with our squat join me here shoulders back core engaged  here we go hinge stand up straight remember that que driving the hips to the back as if you were  trying to shut the car door right it's not a fold forward it's a hinge pushing the weights to  the

back right stand up tall and again shoulders pulled back chest open try to keep those eyes out  in front think of it a diagonal if you're seeing your legs as you go down you might be rounding  that back a little bit so keep your eyes out in front keep those shoulders pulled back stand up  straight connect 3 2 one hands get a little break if you need it we got a kickstand so we're going  30 seconds 30 seconds we will break in between to give our back a little break but we're here  30 seconds hin

ge kickstand shoulder width apart hinge it forward drive it up here we go team grab  this here you got 30 seconds one foot forward one foot back here we go 30 seconds kickstand now just  like it sounds my back foot is the kickstand I'm still hinging still driving my hips to the back  still soft Bend in the knees but that front leg is taking more of the work connect with the core  at the top yes you can 10 seconds shoulders pull back and here three 2 one very carefully switch to  the other side I

'm going to turn so you can see me hip distance apart stagger just a bit kickstand  for 30 seconds here we go hinge drive it up what we got coming next guys is an optional swing if  you're comfortable with the dumbbell swing or if you want to grab that kettlebell for 20 seconds  or you go back to a two-legged deadlift it's up to you just to finish strong why not good those  glutes and hamstrings working hard right through here three two one relax it down get a little  stretch so one dumbbell or

one kettle bell you can do your regular swing in the center or skier  swing is two dumbbells on either side that's what I'm going for watch me here you're going to  hinge it Power It Up Let It Drop if you don't feel comfortable with that keep your regular deadlift  or Center swing with one weight let's get it done we're we're going to hinge we're going to prep  it last 20 seconds power here we go swing Let It Drop standing up nice and Tall those weights  are about chest level or below if you fee

l like you're lifting with your arms maybe a little too  heavy let your lower body do the work generate the power for three two one swing and relax home  man Team all right join me down on the mat you can do a little ShakeOut here here's what we got  we're going to a press similar to that upper body pull we're going to go threeway press we're  going to go regular we're going to turn our palms in we're going to turn our palms to the back so  it's going to get a lot of triceps a lot of back and sh

oulders if that feels too weird for you you  just keep a regular press and then we'll mix it up as we go so join me here with those weights core  engage regular press then three ways here we go up and in turn those elbows in straight up turn those  Palms towards you oh reverse is the hard one right regular press close press reverse press boom I  know if that doesn't feel stable for you just keep the regular or just the regular and narrow  I know this one is a little tricky and you might have you

r Heavies I hope I hope you do here we go  up and in close press elbows right by your side reverse press Palms right keep it going and relax  Team all right so similar to what we did before with our row we're going up up down down all right  so keep that core engaged you got 30 seconds here we go right left Maybe the other way let's switch  it left your press I'm just going with a regular press cuz my arms are tired but if you want to  go close activate those tries more you can or you can mix it

up in between right here up up down  down then switch it up down down three two and one woo you may need to set them down get a little  stretch all right guys 20 seconds just like we did with our row we're going to hold one up and  we're going to come down for 10 seconds we're going to hold the other one up we're going to come  down for 10 seconds so a little less pressure on the muscles but we're going to feel it all the way  through so let's get it done here we go 20 seconds right one up left

one's going to press for 10 here  we go up and down you'll probably just get four or five or six don't rush it again if you want to  mix it up you can and switch here we go bre 10 to go yes last one I don't know why that felt  so hard you guys I know why it's hard because we're working hard let's take it to some core  here's what we got team we're coming into a plank position if you need to do this on all fours  you can take it to a bird dog or you can stay in your knees but here's what we're s

tarting with  our plank singles remember this we're going to inhale as we exhale we're lifting to the knees  then lifting to the toes then down and down what I want to make sure is that you're lifting with  your core you're not pushing from your elbows or your toes really good core exercise if we slow  it down and we work through it so here we go big inhale to expand exhale lift to the knees here we  go and then if you want to come all the way up to the toes but it's super slow and controlled an

d  the idea being that you're not pushing through the elbows you're not pushing through the toes  or the knees your core is doing all the work so imagine that you're lifting your core through  the center and then tightening at the Top If you do this correctly I promise you'll feel it more  than a regular plank lift and then when you get to the top you can tighten out those legs and  those glutes and then slowly down I know right lift with that core tuck the pelvis everything  lifts to the [Music

] center can you get all the way down three two one little stretch all right  team what do we got next yes all right so we're bringing our knees in I want you to stay on your  elbows so you have to create a little tuck just like this a little tuck if that doesn't feel right  for you you can just do a little Pike or you can just tap your knees here let's come up into that  plank 30 seconds here we go knee comes then hips come up Tuck and back so it's a little Pike you  got to create the space and

then drive the knee to your chest oh boom I know burn wo this is where  we really feel those cluster sets if you're doing this on your knees add the opposite arm make it a  bird dog and here tuck boom three two one stretch all right team this time let's come up to our  hands we're going to take our knees across so now we got 20 seconds it looks like a mountain  climber but I don't want you to get the speed I want you to get the rotation bring the knee  across to the opposite elbow wrap that cor

e let's do it 20 seconds finish out this cluster  here we go twist twist yes you can boom I know I feel it too stay lifted especially as we're  tired I know those arms are feeling it too so push up through those hands three two one relax  it down you guys I know I know grab some water woo all right we got one more circuit all right  if you notice in that those rounds heart rights up in those rounds we focused on our big movement  patterns right squat hinge upper pull upper push now we're going t

o get some of those accessory  muscles some of those smaller patterns starting with a side lunge to a transverse so watch me here  one dumbbell or two you're going side lunge step it in then transverses your diagonal all right  so we want to activate those outer thighs and inner thighs and hips we're going to go all on the  right for 40 all on the left so join me here grab those heavy weights one or two here we go side  lunge step it in then open up on the diagonal but you're still shifting your

weight back if  that feels weird to you at all just take it a regular side lunge just that part but if you can  we're opening up in that transverse plane right so we get hip openers and then we activate a  little more of those inner thighs as we push out of that outer yes you can I know this is our  last round we have some lower body we have some upper and we have some core right through here  one more drive it up and transverse yes team set those down so we're going to get same thing  other si

de I want to show you your transverse looks just like this but on a diagonal right so  here step it in here so we get that Mobility work grab those weights same thing other side  finish it out strong here we go drive it up step it in yes drive it up step it in hand up transverse keep those shoulders pulled  back especially if you got something heavy one or two yes team 10 seconds to go remember you  can just keep your side lunge maybe that's where you are today three two one and relax  give your

hands a little break all right team so we got just 30 seconds let's just take it  side lunge to side lunge then our last round we're going to do our little transverse  pulse we're going to stay low with it and we're going to pulse so let's take it right  here side lunge to side lunge here we go and here and here it's only 30 seconds just  out to the side drive it up yes and up yes boom shoulders back five can you get one more each side yes relax Team all right I lied not a  transverse pulse but

a pulse with our side lunge so we're just here to here you can have  two dumbbells or one I'm going to switch gears to one it's 20 seconds only I want you to shift  your weight shift your weight outer thigh inner thigh let's do it here we go shift burn it's only  20 seconds try to stay low drive those hips to the back so it's like a hinge and a squat and then  really shift your weight to the side it's not just here to here it's here shift into that hip yes  you can boom three two one and relax

all right team leg burn right all right so here's what we  got we are taking it to a threeway movement with those smaller muscles we got bicep curls we got  press we got triceps over the head if the triceps feel like too much just take one dumbbell and then  the other then we're going to take the triceps out curl and press for 30 then we're going to take the  biceps and shoulders out triceps for 30 so not a true cluster set since we're mixing it up but we  are stacking these exercise in our smal

ler upper body muscles so curl press tries then back down  join me in three two one bicep curl straight up press behind the head tries then we come up back  down back down whatever version of that you want if you want to keep it Hammer grip the whole  time you can looking like this up up you can stagger or you can be straight on up up again you  can go one and then the other maybe that's what's right for you up press I know this is supposed  to be our Back to Basics and it's a lot of parts but w

e're getting in those smaller muscles last  one three two one relax all right keep in the cluster take the triceps out so it's curl and  press you can go hammer you can go regular we got 30 seconds only then we'll isolate those  tries for our last 20 core engage 3 2 one up I'm gonna go out and in for a little bit of  a dynamic movement but you do you if you want to keep those Palms in you can core is engaged  again if you feel like you're arching that back stagger that foot right here wrap them

in take  it down breathe yes you can three two one all right this is it team you may want to switch to  one dumbbell if that was feeling a little heavy or take it with two but we're all triceps up to  here behind your head take it up so join me here get set in three two one down and up elbows in  you can alternate or if you need to switch to one dumbbell whatever gives you the best form yes  you can I know I'm feeling it too but let's finish it strong 5 4 3 2 1 yes all right come down to a  seat

ed position if you need to modify this last core you can take it to standing knee Crunch  and then a little twist we're going to do a seated bit but a little bit different instead of  thinking out and in like we often do I want you to think about lifting from that lower core again  knees to your chest so I'm not really moving with this upper body I'm stable all right this is our  last exercise of this circuit so wrap that core in if you feel too much in your back I want you  to alternate one at

a time we're going to start there we're going to take it with a cross then  we'll get a little ISO rotation join me here we got 40 seconds here we go so thinking here tuck  that pelvis bringing the knees up what it's not is that full V sit and what it's not is leaning  back right it's not here in looks a little funny and yes you're going to feel your hip flexors  top of the legs but what I want you to think about is this motion pull everything in tilt the  pelvis button up that rib cage what do

you feel yes right boom three two one W that's tough right  all right team so this is what we've got if you want you can just do a little knee drop to the  side just like that but if you can we're going to go up rotate it through up rotate it through  all right you want to just do the knee drop keep the feet down you'll still get that rotation  30 seconds to the side here we go up and rotate again deep core trying not to be pushing A Lot  through here or we're swinging those legs and here yes te

am [Music] boom five seconds right through  here three two one stretch it out hug those knees in we've got 20 seconds I want you to  hold it here on those elbows we're going to drop it down we're going to hold for 10 we're  going to drop it down we're going to hold for 10 if you'd rather just get a stretch out of  it get a stretch if you'd rather just hold one just hold one here we go bring them up three tuck  that core two hold so I want you to think about zipping up in the core tucking everyth

ing in and  then isolating that oblique right yes you can and finish it out other side hold here zip up in the  core oblique is working you're not just hanging out you're lifting so lift to the ceiling for  three two one oh hip flexors right come up on those knees yes little stretch right all right  team you know what you know what I think we got time for a bonus move right grab a quick sip of  water you can do this it's 60 seconds it's going to be a fun one if you're new here sometimes I  add a

bonus move and it's just a way to to get one last burst of energy getting a lot of things  working at once and leaving with that heart rate up and our muscles feeling it here is what we got  team we're going to start in a plank if that's not right for you you're going to start with a deep  Squat and we're going to pull a dumbbell across so I want you to think of your plank pull pull  under pull under then whatever side you stay on you're going to bring that knee up you're going  to do a row and

a step up curl then you're going to switch it back down to here pull under pull  under you may have to switch one more time take it here step up and curl all right so don't think  too hard on that if you would rather you can take it here hinge hinge lunge and curl and add that  Row in there okay whatever you got for 60 seconds hang with me team this is it P plank in three  2 1 here we go pull through pull through step here row step up and curl back down to your plank  you're going to have to pu

ll through three times this time here step it in row row and curl pull  three times three reach under two one step it in row step it up and curl back down Pull three  reach under reach under reach under step it in row and here here we go pull through 15 seconds  don't overthink it just move breathe can we get one more let's finish it out yes you can almost at  our time but finish whatever one you're on [Music] head up yes team set it down step side to  side oh man you know what would have made m

ore sense on that Amy is to do the row from  the plank right that's probably what I meant who knows either way I'm sure you'll let  me know in the comments if you loved or hated the bonus move usually you love it or  you say I hated it in the best way you guys are so kind to me speaking of reach up and  over speaking of please make sure that you leave me a comment I love hearing from you  I love getting feedback on what you liked about the workouts if you want to see more  of something how you'r

e feeling after let me know I love to read your comments even if I  don't respond I am reading them and of course don't forget to like this video subscribe to  my YouTube channel that helps me reach more people helps me make more videos so so please  subscribe please share the workouts tell your friends let's take it to a little hamstring right  here oo my quads are feeling it and of course if you haven't already join us in the body fit by  Amy app and in the bodyfit Athletic Club that's where y

ou get all the extras you get access  to me to Vivian or bodyfit dietitian to our nutrition plan recipes live streams exclusive  live workouts with me and more so join us over in the app we would love to see you there check  out all the links in the description below if you're looking for any information on getting  in our email list which you should let's tilt our hip forward fingertips to the back so you  can get your workout free workout calendars with links early and of course follow me in 

all the places at bodyfit by Amy oh man you guys cluster sets pack a punch take it here  Tilt The Hip forward or bring it up if you can't get it all the way up that's okay expect  more of these maybe we'll have a kettle bell version coming next week kind of fun fatigues  our muscles in a different way and because you know I can't just keep something too simple to  mix it up we're going to add a little spice a little intensity right through here o Shake  everything out roll through those wrists m

ake sure you get some more stretching on your own  some more mobility and flexibility let's get one big deep breath in and out you did it that was  your dumbbell cluster sets work out great job everybody