38 Minute Dumbbell Total Body HIRT Workout - AMPLIFY DAY 6

hey everybody I'm Amy from BodyFit by Amy and this  is your dumbbell total body hurt workout hurt is hir T standing for high-intensity resistance  training in this workout we're going to get full body strength and cardio but doing it in a  way that we keep your heart rate up while we're getting the resistance don't worry I'm going to  give you lots of different options to work to your Fitness level are you ready let's do it all right  let's go ahead and start just moving our bodies just a little

March or jog whatever feels good for  you roll those shoulders so I am recovering from a little bit of Skin Surgery had something removed  off my back don't worry guys I'm fine it actually was not melanoma this time but still encourage you  to get your skin checks go see your dermatologist but I have stitches in my back so I have to take  it a little easy so a lot of what we're going to do today I'll keep it body weight CT will be using  weights or I'll be going lighter than I normally would so

you do what is is best for you let's  open those arms out nice and wide just crossing them over and under you know what I always say be  where you are today this is your workout you do you let's take it with those eyes wise and te's  so we're going to go straight up with your eyes bring it down out with your wise and out with  your te's and you can add a little hinge to it if you want dropping it down I you can either  stay in that hinge like Curt or add it here I'm not going to go super wide w

ith mine my stitches  are right in the middle of my back and T let's get one more I Y and T while we're here let's go  flat back down and round it up take it out flat you should know this since you edit all of these  videos right I always say Kurt is probably really sick of hearing my voice he edits all the videos  he lives with me we work together but you love it right I love it let's hold our hands underneath  roll those shoulders forward stretching through the back again I'm taking it a littl

e smaller  but whatever you need right through there let's turn into the front we're going to do a little  inchworm CT's going to go all the way out I'm just going to go halfway down so you can walk it  out and if you're with me come up and then stretch and then walk it back so really using this to get  the stretch through the back of the body warming up all those muscles along the spine getting  the core fired up and ready to go and of course getting the upper body and lower body working as  we

ll you can also just go out about halfway or to your knees if that is better for you let's get one  more right here we're going to hold out into that high Plank and if you need to come down to the  knees that's what I'm going to do and then Curry I want you to take it to that world's greatest  stretch so one big stretch to the side and then reach up with that opposite arm so I'm just going  to take it here staying on my knee little stretch right through here you can do a little rotate  through i

f you want to wrap that arm in couple times and then switch your legs so I'm going to  go back to the knees you can go back to the plank other side here opening up that hip stretch it  up I'm going to take mine pretty small and then you can rotate it through and open up through  the Torso all the way through couple just like that I'm going to keep that hip stretch and then  back to your high plank feel that core working and we'll just take it back to a little child's  pose up to plank or child's

pose up to all fours that's where I'm going to be child's pose little  stretch and back up and one more hold it back through here walk back onto those feet you can can  get a little pedal here through the hamstrings and then slowly roll it up taking your time let's turn  to the front tap it out and reach right through here there we go all right team so here is what  we've got hurt high intensity resistance training here's the thing I say this when we do metcon or  metabolic resistance training

MRT this is what we're already doing guys most of my workouts  you know that I'm wanting you to get strength and card together that we want to be using our  strength training in a way that challenges our body so that's also going to get our heart rates  up so not so different than what you already do with me if you've done my workouts before and not  so challenging that if you're brand new here that you're going to be so out of breath or you're  not going to have options I'm always going to give

you options and options to take it up or  take it down today I'm going to take a lot of the lower impact and modified options so hang  with me if that's where you need to be first round we have six exercises let's step it out  right through here 40 seconds of work followed by 20 seconds of rest that's where we're learning  it second round same exercises but we're going 50 seconds of work 10 seconds of rest it's going  to go by a little quicker if you need more of a breather take it otherwise we

're going to  push through to keep that heart rate up all right so we're going to grab some heavy weights  this is starting with lower body so I'm going to go medium it's going to go heavy we're going to  take it in a reverse lunge watch me I'm stepping back with my leg left one and a half lunge so I'm  going down halfway up down step it up I'll throw so show you from the sides down halfway up we're  going to go 40 seconds on the right 40 seconds on the left let's start we got 40 seconds core en

gage  shoulders back you can take it body weight to if you need to here we go step it back halfway  up and I want it really slow and controlled don't rush that half I want you to actually get  all the way down halfway up and if you're going slower than me or faster than me or Kurt that's  okay as long as you have good form and breathe in good range of motion so if you feel like you're  rushing and you're not getting all the way down halfway up of course you can tap it back too if  you need to ta

p little pulse let's get one more and breathe shake that out if you need to set  your weights down in between you can you got about 20 seconds we're doing same thing on the  other side you should already feel that heart rate getting up shoulders back core engage again  you can lunge it back get all the way down halfway up or if you need to little tap back pulse step it  in let's do it in three two one left side halfway so I really want you to think of it less of a  pulse and more that you're com

ing halfway up so down halfway notice the difference because we do  pulses right and we got some more coming later in this workout but more just thinking range of  motion one and a half lunge down halfway and breathe yes 10 seconds drive up through that front  heel either way three two one catch your breath set those down if you need to watch me we're going  to eight overhead press for two and then you can hold them up or you can take them down two knees  two presses two knees ctt's going to sta

y up for the knees to add a little extra core I'm going  to stay down I'm going to go with lighter weights let's do it in three two one double press and  then hold them up or down double knees slow and controlled core is engaged the entire time and the  idea guys is that it's not just you're not just bringing your knees up like that you're thinking  of it as a standing knee crunch to really get the core engaged again if you go a little higher that  bothers your back don't worry about it but if y

ou can hold them up you're going to feel this core  have to stabilize even more it's a stabilizing core exercise and of course upper body 3 2 two one  and relax all right team so next move side lunge and curl something kind of medium watch me here  step into that side lunge or keep it stationary curl at the top step into the side lunge curl at  the top if you'd rather keep it stationary just shift your weight and curl let's do it here we go  to our right step step in and curl step remember on th

at side lunge you're driving your hips to  the back it's both a lunge and a little bit of a hinge watch me here hips go back push out of it  actually shift your weight so hang out in the side lunge for a split second then push out compound  movement if it starts to feel like too much you can always do one or the other or again take it  body weight bring it up in three two two one and relax drop those down all right guys now we can go  to something even heavier if you've got it it's a straight up

deadlift so we got those weights in  the center you're going to hinge drive your hips to the back weights come right to the front of  the legs and come up we slow it down we focus on strength good hinge pattern shoulders pulled back  here we go you're going to hinge and then drive it up soft Bend in the knees painting the front  of the legs so watching Kurt here coming weights right close to the front of the legs Drive the  hips to the back as if you were shutting the car door right with your b

ooty it's not just a fold  forward it's a drive the hips back good keep it going yes team I forgot to start my watch I want  to get credit for that workout right and bring it up in three two one and relax all right two  options for this last move it's either a plank row Kurt's going to show you that in a high plank  position or on your knees or you can do a row up top with me I'm going to switch my arms here  to here ctt's going to do the same thing from the plank position if you want more core

take it  down here if you need to take it up right here 40 seconds here we go elbow up remember with this  row I want you to think about pulling towards your hipbone not necessarily up even though we talk  about squeezing in the shoulder blades which is what we want I want you to think about pulling  more towards here that's going to engage those lats those muscles down along your back right so  you're here staying nice and tight little tuck of the pelvis tight in those legs those quads  those g

lutes those hamstrings that's going to help keep your core engaged and then upper  body pull we got 5 Seconds right five four three two and breathe yes team little stretch  right there all right quick sip of water if you need it we are doing it all again all right  this time we're upping our intensity by reducing our rest we don't have to change anything about  our exercises but we're taking 10 seconds out of that rest period so we get right back into it as  you're switching your weights I don't

want you to rush and bend in your back still take your time  grab those weights if you need to go a little a little lighter or a little heavier all right so  we're starting with that lunge go ahead and grab those weights something heavy 50 seconds of work  it's going to feel a little bit longer and that's okay I want you to get low halfway up down all the  way up remember it's not a pulse it's a one and a half lunge shoulder blades back core engaged are  we ready let's do it in three two one he

re we go down halfway up and up and remember we're stepping  back on those train tracks so hip distance apart drive it up right leg stays forward halfway up if  you need to you can do a tap back a little half tap right so it's a little pulse looks more like  a pulse when you're just doing the tap back but if you can we're getting all the way down right  yes keep breathing through the movement take your time chest open drive up through that heel three  two one you got 10 seconds to breathe shake

them out let's do the same thing on that other side  there's that heart rate right this is where that high intensity resistance training comes in  let's do it down halfway up and breathe down halfway as low as you can get remember you're  dropping in that back knee as we get tired really think about your posture what is your  core doing everything is pulled in nice and tight almost there well almost in about halfway  forget this 50 seconds is a long interval down halfway hang with me for  10 mor

e 10 more seconds which is maybe two more lunges let's do it 3 2 one yes grab  something a little lighter if you want we're going right into that shoulder press double  shoulder press double knee two dumbbells or one here we go so press for two you can keep them  high or rack them up for two press for two strong core and remember this time is going to pass no  matter what so I don't care if you get five reps or 20 maybe I care with 20 cuz that might be too  many but take your time intentional mo

vement and really think about stabilizing in the core Drive  the knee to the chest balance for a split second zip it up and watch as you get tired you're not  doing this but make sure you're not arching in that back keep everything pulled in hips stacked  right below the rib cage five four 3 2 and breathe yes team what's next side lunge and re grab those  medium weights let's get into it three two one here we go side lunge and again this round  is going to be fast as in our transitions so if you

need more time what I don't want you to do  is to feel like you have to rush you're switching out your weights quality over quantity if you  did your regular curl before and this time you want to take it Hammer curl go for it remember  we're going to hang out in that side lunge for a split second hold push out of the hip yes  hold push out of the hip really focusing on those abductors outer thighs glutes five 4 3 2  one yes Team all right something heavy going to our deadlift all right so give

your hands a little  break if you need it we'll pick up from the ground drop Drive the hips to the back core engage let's  do it here we go hinge drive them up shoulders pulled back we call this shoulders packed right so  they're pulled in remember that cue that I give on deadlifts and often on swings you're squeezing  something underneath your armpits that's really going to help you activate those legs as you come  up it's not a hyperextend right stand up straight and tall and connect HST strin

gs glutes back and  of course core and pelvic floor breathe almost done with this second round guys guess what that  means we're about halfway through the workout 5 4 3 2 and one meet me on the mat and by me I mean CT  plank Row one more time strong plank for your core pull up towards your hips squeezing those back  muscles let's do it here we go if you're with me one dumbbell or two up top alternate or double row  if you want to have two dumbbells that's okay too pulling those shoulder blades i

n just like Curtis  keeping these hips Square tight in the legs you're going to have a little bit of movement that's okay  that's going to engage the rest of that core but trying to stay square into the mat pull pull  up and squeeze yes so close team then we get a breather bring it up 10 seconds hang with me we got five 4 3 2 one and relax grab some water  everybody that is all of C ciruit one circuit one round one round two I know it feels like this  workout should be over righto this is a good

one for you to jump in on right all right team so  quick sip of water we got round two it's going to look similar a couple more compound movements but  you can do it and I'm going to give you options I'll be taking those options as well the first  thing that we're going to start with and you have about 30 more seconds to breathe so Shake It  Out is a racked squat I'm going to keep it body weight Kurt is going to Rack his dumbbells here  if you want the in between you can have one or two dumbbel

ls down below but we're going to pulse for  three of that squat three 2 one and drive it up holding the weights here you don't have to start  yet our second one I'm going to go ahead and show you go ahead and take it up is tricep overhead  I'm probably going to go body weight but we're bringing those weights behind the head and we're  extending it up one dumbbell or two trying to keep those elbows in total isolation it's a burner you  can do it all right let's start with our squat so rack those

dumbbells let's do it here we go pulse  three two low drive it up three two and again you can be body weight with me you can have two  dumbbells racked like Kurt one dumbbell racked or two or one dumbbells down below three two drop the  hips so instead of thinking that you're pulsing up I want you to think that you're pulsing down  this actually is a pulse pulse to the ground then drive up through those heels yes you can let's  get one more right through here all right team so one dumbbell or tw

o we're going to take it over  your head I'm going to stagger my feet elbows are in we're behind your head extend it up so core  engage trying to keep those elbows in that's not right for you you can do a tricep Kickback or  take it down on the mat in three 2 one here we go yes so bringing your elbows in is a little bit of  a flexibility thing so Kurt obviously has broader shoulders and chest more muscle there so doesn't  mean that he's not able to bring them all the way in it means that he's a

little tighter there  right so something we work on the main thing we want to think about is that it's elbow extension  and we're not moving through the shoulders we're up and we're bringing it behind your head head  also making sure that you're getting as low as you can yes that's going to help the mobility  but really Target those tries we got five 4 3 2 burn yes Team all right two dumbbells with this  we are going to do a curtsy lunge alternating into a wide row so watch me here curtsy wide r

ow Palms  are forward step it here curtsy wide row join me here in three 2 1 step into it get low then do  your row then cross it over other side so even though our palms are forward it's a supinated  row right so we're still making sure that we're bringing those elbows up to the side it's not a  curl not this right it's a row step elbows up so you're cursing but then you're hinging forward  two that knee 10 seconds right through here wide row get low in it even though we got two parts  three tw

o one and relax all right coming down onto your back with something heavy we got a chest  press Kurt's going to demonstrate this for me so we're rotating from this chest press I'm going to  give you a few extra seconds to get down into it so your regular chest press 45° angles up and in  we're going to turn those weights at the top you have two options you can either turn them in Palms  here or if it feels okay for you you can come all the way around hang tight for just a second all  right so ta

ke your time getting into it core is engaged little tuck of the pelvis making sure that  you're feeling good where you are let's take them out right here we're pressing in three two one so  you can turn them in at the top whatever is best for where you are today if that rotation doesn't  feel steady for you you can keep a regular press or you can turn them in so Kurt's doing the full  turn which what does that do that gets us more mobility in our shoulders in our elbows in our  wrists and then y

ou can feel chest shoulders tries all working hard right yes team if you  have a bench this is a great one to use your bench remember you can always add that end for  a press from the ground or something on our back three keep it going two one more and relax set  those down by your side stay right where you are team another isolation where we get our heart  rate a little break butterfly crunch so hands behind your head knees out elbows out ctt's going  to demonstrate you're going to bring everyt

hing in everything out as you go out you can also drop the  feet down just like that here we go so I'm going to do the standing version bringing it here and  out but notice big exhale on that contraction and then you decide how low you want these legs to go  if you want to keep them at tabletop you can but as you bring the knees in I want you to activate  those adductors those inner thighs you're going to feel how that connects to our pelvic floor  to our deep core right through here Pull It in

everything nice and tight everything wrapped and  contracted five 4 3 three 2 and one yes team last thing here we're coming into a plank position  so let's start with just our plank press second round maybe we'll add a little spice to it but  if you can you can be on your knees or on your toes we're down down up up down down up up join me  here in three two one here we go down down up up and then switch so I want I want you to think left  right left right and then right left right left so lots o

f core I know that core is probably on fire  after those crunches so I want you to think about your upper push right we got shoulders we got  chest we got triceps and then of course all of that core this is it team then we do it all again  in 50 second intervals you got 10 seconds breathe for five four three two one relax stretch it out  let's get a quick little breather how you feeling feeling good yay heart rate up woo that's that  high intensity resistance training not necessarily high impact

right but we're keeping the heart  rate up so let's go through it all again we got 50 second intervals you know what to do rack Scot  squat pulse overhead triceps curtsy lunge and row rotating press butterfly crunch and then that  plank press with some spice all right so grab those weights two dumbbells racked or below or  one dumbbell whatever you got we have 50 seconds of work here we go pulse three 2 one drive it  up remember I want you to think about pulsing towards the ground instead of pu

lsing up Pulse  down then drive it up three two yes three two boom really get low in that squat if you need to take your knees out just a bit  that is an option and breathe down yes 10 seconds to go pulse it for three drive  it up three two one boom all right we get that overhead triceps one dumbbell or two remember  we're going to stagger we're going to bring our hands behind we're going to go straight up I'm  going to start here but I'm not going to stay here long go ahead and wrap that core s

tack your hips  over your rib C rib cage under your R rib cage here we go down and up and sometimes it feels good  to be here team with your hands on either side of the dumbbell you may also like it like this  whatever feels better for you straight up and down right here that's not right  again you can take it to a tricep kick back on each side or  from a lying position and breathe back yes team let's keep it  moving we got 10 more seconds elbows in 5 4 3 2 one and relax all right last thing up 

top curtsy lunge wide row you're right here curtsy lunge wide row pull those elbows in squeeze get  low in your curtsy go ahead and grab those wait in three 2 one bring it up and here if the wide  feels too strange for you totally fine to do a regular row and if you want to just do one or  the other just do that that's what I'm going to do I'm going to take the row out of it I'm just  going to hang out in the curtsy extra step little extra hold you can also just do the row take it  here drive i

t up last we push for heart rate then we got some things on the mat where we're still  going to work hard and up down and breathe three two one and relax take it down to the mat you got  that rotating press so we're up and turn that's not right for you just keep a regular press go  ahead wrap that core here we go up and in and down and out if you need a few extra seconds to  come down on the mat that is okay again I don't want you to feel rushed I know this 10 seconds  is fast give yourself time

to set up quality over quantity if you want to bring those feet up  into that tabletop you can that's ambitious cuz we got that butterfly crunch coming but I love  it let's work that core as long as you can stay steady tuck that pelvis wrap everything in bring  it in here we go up and in down and out and here 10 seconds moving all the way through all those  upper body push yes three two one relax those weights down hands behind your head you can keep  one foot on the ground if you want to do it

here or you can do it standing with me or butterfly  crunch all the way in here we go and breathe take your time I really want you to think the motion  is coming from the center from your core it's not your shoulders it's not your knees everything  starts here right and that's true for all of our movement there we go bring it in yes you can  if you want to get spicy with it extend them all the way down all the way down yep still  bringing the knees in so we activate those inner thighs those add

uctors pelvic floor  deep Core 10 seconds open the chest nice and tight five 4 3 2 one into that plank press  team last thing do you notice that these were kind of stacked in a way that we got a lot  of upper body push and core together these last three moves yes that was intentional  here's what we're going to add you can hang out with me with the plank press just up  down up down or if you want to lift one leg one leg up while you go up down up down  other leg up CT's going to demonstrate take

it down down leg up and then switch yes join  me team last 50 seconds in three two 1 here we go you don't have to rush it one leg is optional [Music] you can also just hold the  plank or you can do it from your knees any of these options will work but I want  you to think about your core stabilizing your core helping with that lift those upper body push  muscles yes I know so our first round was a little more upper body pull second round a little more  upper body push and then we got a lot of s

quats lunges and hinges in both yes 10 seconds strong  all the way through there's that heart rate for five four three two one stretch it back yes grab  a of water round two did it we did it grab some water Team all right you know what we were going  to have a whole bonus circuit but we're going to make it into half of that half of a circuit  all right team here's what we got three moves 45 seconds let's split the difference they're  all a little higher intensity all resistance training I'm goin

g to give you options so go  ahead grab one heavy dumbbell here's what we got you're going to do a paa pivot toes out Drop  It Low bring it up you're going to rotate now if you're with Kurt you can have those arms out  straight if you're with me bring it up to your chest and rotate upper lower and core we got  45 seconds weight in the center join me here in three two one bonus and rotate if you're  with me bring it to your chest rotate low to high and then core down breathe down making sure  you

're coming up and then rotating right boom low High full body working lower body upper  body H core yes five seconds four three two and one set that weight down in the center  team alternating snatch watch me here I'm only going to do it on one side you're here snatch  it up take it back down if you want a lower impact take it here that's what I'm going  to do Kurt's going to do the full snatch I'm just going to grab it and bring it up  to my chest and back down let's do it 45 in three two one h

ere here down so again upper  lower and then core lots of stabilizing right Kurt adding the power to it with this snatch  pull close to your body all the way up Core stabilizes Power little jump at the top so  we get full body all the way through lots of power you're with me I'm just kind of up to a curl  you can add a little press to it if you want five seconds breathe three two one and relax all  right last of our bonus circuit last bonus move traveling climber Kurt come down all you're  doing

is you're doing that mountain climber and you're moving three steps or hands to the right  three to the left show them how it's done watch him here knees as you go over and then back if  you're with me we're just going to take it side to side make sure your weights are out of the way  last thing team 45 seconds take off in three two one so you can be straight up cardio and core from a standing position with me or really  get it down add that upper body and core with C I'm still making sure that

  my core is engaged as I move right and left this is it team I promise there's no  bonus move after this and you got 15 [Music] seconds keep it moving stay lifted in the center  standing or planking we got five four three two one and Breathe Stretch it back right where  you are ah you did it honey good job it's fun to just be the coach you can stay down hang  out in that child's pose just sit back into your hips so you can just really get a nice good  stretch we're going to keep this stretch pr

etty short so we can get you out of here I know we're  probably already running long for a few people but really sit back into those hips if you can  maybe reach one arm under get a little stretch through that shoulder man it feels good to move  and I'm not going to lie team I really have the instinct to want to go heavy and really do it  all because I feel like I can I don't have that kind kind of pain I just have to be cautious  because I have stitches so this is a reminder to all of you come

up into that cat Cow roll  through that just because we can doesn't mean we should right whether that's you're dealing  with an injury or you had a surgery or you're recovering from an illness or your postpartum  or pregnancy whatever it is remember you got to think about what is right for you and where  you are today all right I know we all love to go harder most of us do but do what's right for  you I still feel energized I feel still strong I feel still feel challenged roll back onto your  fe

et come up halfway just little pedal of your feet here please make sure that you leave us  a comment let me know how did you feel after this workout did you feel the high intensity  did you feel the resistance training slowly roll it up take it up to the top stretch it  over to one side leave us a comment we love to hear from you and of course don't forget  to like this video subscribe to the YouTube channel that helps us up so much spread the word  tell your friends and of course check us out o

n the body fit by Amy app and in the body fit  Athletic Club reach behind grab behind if you can get some more stretching on your own  roll those wrists roll those elbows you guys crushed it today thank you so much for being  here let's get one big deep breath in and out out you did it that was your dumbbell total body  hurt workout great job everybody great job honey