01: 35-Min Total Body Strength Supersets

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your total body strength supersets workout. In this workout, we are going to work the entire body for strength, for cardio and mobility, and working in supersets. So going back and forth between two different exercises, as always, I will give you lots of different options to work to your fitness level. Are you ready? Let's do it. Let's start just with a quick warm up. We're going to start getting our muscles warm, getting the energy up, getting our bodies temperature up. So you can just march. Pump those arms. If you want to take it to a little jog, that works too. Whatever you need to do to get the energy flowing, the blood flowing, and get ready to move. Then we're going to add some little hip rolls right here. Starting small. And then if you want to add a little squat to that with a reach up, hip roll, squat and reach. Here we go. Take it down and up and here. So with this workout today, we are working in super sets. So strength using a combination of dumbbells or kettlebells or both. If you only have one or one set, just use what you've got. Let's take it. Stepping out right here. Big step, side lunge. Cross those arms. If you have some options, I'll be kind of going back and forth between some dumbbells and some kettlebells. We're getting strength supersets, so alternating between two different exercises. We are going to keep everything the same. Two exercises for your whole circuit. But each circuit will have three rounds. 40 seconds, then 30 seconds, then 20 seconds. So going down in time. Nice big Y. Drive the hips to the back and the hinge. And then an eye. Hips to the back. Why? And hinge. And then I. Right through here. Take it up here. I can't remember which one I'm doing, but that's okay as long as you're getting both. Getting that hinge right here. One more up. And here. Let's take those knees out wide. Roll those shoulders as you gently press out. So we have four quick circuits today. We're going to get through it quickly. 40, 30, and 20 on our time. And again, we'll keep the same two exercises. We'll grab some water in between those circuits right here. Tap it back. Reach those arms forward. You don't have to get super low unless you want to if you want to drop it low in that lunge. I'm still rehabbing my knee from an injury, so I'm taking it a little easy. A little Lighter than I normally would on some lower body, but we're still going to get a good workout. You can hold this one here. Either press that heel down or reach down right here. Big stretch, reach through. You can even open up that hip a little bit right here and switch that if you want. If you want to keep it up top, that works too. So we're going to get through this pretty quickly. And again, keeping it pretty back to basics. I may give you a couple of options, of course. Go ahead, come back to that high plank position to get your core warmed up or hands and knees. Whatever feels better for you. Just a little forward and back, side to side, whatever you need to, really. Just feel that in your core. And then slowly walk those hands back. Feel a little stretch through here. Pedal your feet and slowly roll it up. So I'm going to encourage you to be where you are today. Tap and reach across. It's your workout. You do you. I want you to be challenged in a way that's good for you. So I will always give you options, and you can take whatever options are better for you. Take it up, take it down, whatever you need to be where you are today in your journey. Where you are today, where you are in this workout. All right, your first two exercises. First one, we're gonna start with just a sit squat. If you have a bench, that's a great way to do it. Two weights right here, just sitting low, sitting all the way down, standing all the way up. If you don't have a bench or a sturdy chair, you can take this just to a regular squat. Your second exercise, light to me or medium to heavy weights, we're going to do a reverse fly into a lat sweep. So go ahead and grab some weights. Sitting on the edge of a bench or edge of a chair or. Or just a regular squat. Here we go. 40 seconds. So the reason for the sit squat, one, if you have a lower bench like me, you're getting a little lower, right? If you'd rather get low but your chair is high or bench is high, just do a regular squat and get lower. But I want you to transfer the weight as you sit into the heels. Activate those glutes and those hamstrings. So sometimes when we do just a regular squat, we maybe are a little heavy on the quads or the knees. When we sit low, we're forcing those glutes and those hamstrings to work to help out. And also, this is very functional. This is what we do all day long. Yes, team. All right, so this next exercise, you probably want to go a tiny bit lighter. Even though it's back and shoulders going to go wide with that reverse fly in the hinge and then straight up so out to the side and then little sweep to here. If you want to just pick one, that works too, but go ahead and come in the hinge. Here we go. Reverse and sweep out to the side. And then little sweep. Lift to the sky. Right out to the side, lift to the sky. So you're not going to do the same weight that you would do and something like a bent over row around the same set of muscles, but different movement patterns that you're going to need to go a little lighter with. Still challenge yourself. But sometimes we think, oh, we're working our back. I should get those 20s or those 30s or maybe what you normally do, you're going to need to go a little bit lighter. Good. Relax. Because it's a different type of movement. All right, same thing again. This time, 30 seconds for our sit squat. 30 seconds for a reverse fly and our sweep. Let's get ready to do it. In 3, 2, 1. Sit low, stand up. Now, I like to have those weights down by the side. Another option, if it feels okay to you, is to rest them on top of the legs. Or if you'd rather rack them or have a goblet squat. That works too. Sit low, stand up. Again, I'm going a tiny bit lighter. Normally I would go heavier on my lower body, but because of my knee. Taking it easy. 3, 2, 1. And relax. Benji, knees and set those down. All right, back to that lat. Sweep and fly. So again, think of it here. And then arms up. They don't have to go super high, but we're squeezing in the back. And even though we say sweep, we're not using momentum. Right. We're using a lift. Grab those weights. Core engaged. Hinge it here. 30 seconds. Fly, sweep, fly and sweep. Right here. Reverse fly. We got that regular chest fly coming later in the workout. Also adding on to that right here. Squeeze in those back muscles. Three, two, one. And relax. One more time with that. Sit, squat. One more time. Fly and sweep. Only 20 seconds. Let's make it good. Maybe take your feet a little wider. In 3, 2, 1. 20 seconds and up. We're right here. All the way down and up. Yes, you can press through the entire foot, but again, we're sitting, so we got to recruit those glutes and hammies. 5, 4, 3, 2, 1. And relax. Last time, lap fly, lat sweep it. Reverse fly, Lat sweep. We got 20 seconds only. Core engaged. Get set. Here we go. Sweep, squeeze, and squeeze. You can feel the difference. Right back of the shoulders and the lats, big muscles along the spine. Reach and lift. 3, 2, 1. And relax. All right, before we go to that next circuit, that's your first circuit. That's what it looks like. We have one circuit where we have a right side, left side, but other than that, it's gonna move pretty quickly. All right, so before we go to that next circuit, we're gonna do a deadlift and then an optional swing. So this is kind of its own little thing. We got 40 seconds of a deadlift. Drive those hips to the back, weights in front. If you want to do the swing with me. If you've done the swing or you're comfortable with it, we're going to drive it up, let it drop, lock it out of the top with the kettlebell, or keep the deadlift with the dumbbells. Either way, 40 seconds, quick stretch and break. Then 30 seconds, shoulders back. In 3, 2, 1. Push those hips to the back weights down to the front. Stand up straight. Here we go. Push them back and up. Take it here. Connecting with the core at the top. Keeping those shoulders packed so they're pulled back here. So we're not letting them drop here. Right here and up here. Yes. 10 seconds, right here. 3, 2, and 1. Set those to the side. If you want to just do exactly that again, if that's what you're comfortable with, that's where your body is today. Go for that. If you want to do the swing with me. I'm going a little lighter than I normally would, but again, we're gonna get set, we're gonna prep it. We're gonna drive it up using the back of the body. Lock out at the top. Let it drop. So use the power of the posterior chain. Arms are along for the ride. In three, two, one. Here we go. Let it drop. Here we go. Yes. Up. Locking out, then squeezing right at the top. Use your breath again. You want this to be heavy. It's light for me, but you don't want your arms to want to lift. Three, two, one. Swing and relax. Pedal those feet. Let's grab a quick sip of water before we go into that next circuit. Quick step right here. Cheers, y'. All. That is what it looks like. And because we're moving quickly, we should be getting that metabolic conditioning, get our getting our heart rates up. Let's jump into that next round. All right, team, our next exercise is going to require Us to get low if you can. Half kneeling squat. You can hold one weight here, two weights here. I'm going to start with my kettle bell. You come from a kneel to a squat again, transfer the weight. That's what we're going for. If that is not right for you, here's what you get. You do a lunge into a squat, reverse lunge, or tap back into a squat if you can. We're going to start from the ground. Then we're going to take it to a plank row. So something heavy. You're strong. You can either be in that high plank. Alternate right and left, or if you need to, knees here or knees here. So all from the ground, we're going to take one foot forward. If you can come from that half kneeling position. Otherwise, tap back or lunge into a squat. 40 seconds right. 40 seconds left. Really challenges that front leg. And again, transferring the weight. Let's do it. 3, 2, 1. Take it up. Sit low, drop it down. Coming up halfway. Then all the way down. Right here. Core stays engaged. Chest open. And again. You can have dumbbells by your side or one weight in the center. You do you. It's up to you. And here, breathe. Trying to stay low with it. 10 seconds on this side. I know. 3, 2, 1. Right. I know. Catch your breath. We're gonna turn it to that other side. Other side here. Holding that weight, core engage. Trying to stay low. If you need to take it to the lunge into a squat, that works, too. Let's hit it. Here we go. Take it up. This does feel okay on my knee, but I'm just going to take it a little bit slower as I go down. And if it starts to feel not right for me again, I'll take it to a tap back into a squat. But if we can. We're down. Transfer and up. Here we go. Yes. I know it's challenging, but you got it. And here. 5, 4, 3, 2. Burn right. All right, now we've got that plank row again. If you need to take it. Quads are burning on all fours. That's an option, too. Warning is here or all the way up, but stack that core. Bring it up. 3, 2, 1. Pull from the ground. I think I could have gone heavier. We'll do that on our next round. Really trying to keep my hips square, making sure I'm not twisting right. You're gonna move a little bit, but hips and shoulders square. Pull towards my hip. Squeeze in the back. We got a lot of these same muscles, muscle groups on our fly and our sweep. Now we're going with the big muscles, with the big movement, compound movement. So on this one, you can go a little heavier. We got five, four, five, three, two. Breathe. All right, team, you can stay down there. Is that. Hurry. Right? This time, I'm going to use this one weight here again, 30 seconds, half kneeling to a little baby squat, then back down. 30 seconds only. Wait, dumbbell or kettlebell? Here we go. Right here and here. Right here. So again, just like our sit squat, this is super functional, right? This is me kneeling down to tie my shoes or to pick something up. Maybe this is you picking up a toddler or a baby from the ground right here. Picking them up. That's the exercise we should do, right? One more. And here. That's the kind of stuff we put prenatal, postnatal. Right. Ground pickup into there. Like you're getting the baby off the ground. Functional either way. 3, 2, 1. Here we go. And down. Yes. And here. Down and up. Burn. One more and relax. All right, team, we are back to that plank row. I'm gonna go slightly heavier. Shorter amount of time. And again. These back muscles are strong. You can also do it standing, if that's a better option for you. Or knees. Knees or toes. Strong in the back, strong in the core. 30 seconds. 3, 2, 1. Here we go. That feels better. Yes. Up. Oh, man. I know. Five seconds, four, three, two, and one. All right, team, here we go. Last time, 20 seconds each. I know. Felt a little longer because we had our right side, left side, but keeping it all down on the mat. In three. Get set. Core engaged. Two. Last 20 seconds. Here we go. Kneeling to squat. You're not going to get very many. Just have good form on each one. Breathe. 10 to go. 10 seconds. One more. Same the other side. Then this one is done. You got a team. Let's set it down. 20 seconds. Here we go. Drive off that front foot. Both legs are working, but front leg has the control, right? Yes, you can. I know. Breathe. And relax. Shake that out last time with our row. Team, 20 seconds, right and left from that plank. Stretch out those quads and hip flexors. I know. Let's get it done. Bring it up and in. In 3, 2, 1. Here we go. 20 seconds to go. Ah, yes, you can. 10 seconds less than, huh? If you're uneven like me, get one more are. There's your time. And relax. Oh. All right, team, up onto your feet if you want. Let's finish out that circuit with another swing. I know. We just got it. Everything working. If you want to just do the deadlift? You can just do the deadlift if you want to do the swing. Let's get the swing. 30 seconds. Let that heart rate come down and take it here. In 3, 2, 1. Power up, let it drop. Lock out or deadlift. You're just hinging. Drive the hips to the back. Bring it up and take it back. Here we go. Yes, you can. Almost there. Finish strong. Swing or deadlift. You got five, four, three, two, one. Swing and relax. Grab some water, team. Here we go. All right, we're back. This one is all down on the bench or the mat, so cheers, y'. All. We had our standing, we had our kneeling and mat. Now we have our bench. Let's finish it strong. Here we go, team. So we are on our back. I know I promised you a regular fly after we had that reverse fly, so something medium to heavy. I'm gonna keep my tens close by, but I'm gonna start with those 15s. Here is what we've got on your back chest fly into tries. Looks like this fly. Shift them back just a bit. Try. So similar to that reverse fly sweep. Now we got the upper putty push version fly squeeze triceps. That starts to feel like too much. Just keep the fly or bend the knees in or bend the arms into a press. Then we're switching gears to one dumbbell, and we're going to take it over and little crunch. So we want it to be more of the core. So if you need a break. No dumbbell, you can just do a full crunch. If you want to add the weight, you can do that as well. All right, that's all we got. It's going to go by quick. We're on the bench or on the floor the entire time. Up to you. Let's go ahead and bring it down. Core engage. Here we go. Fly like you're hugging a tree. Shifting back tries. I'm gonna go with these 15s. As long as I can shift them back, I may need to drop down, and that's okay. But as long as I can get to here, stimulate that muscle strength, that definition. Remember our muscle heels? We get little micro tears. That's intentional. And when they repair, they get tighter and leaner and stronger. Right, and here, can we get one more? 3, 2, 1. And relax. Give your arms a little stretch from here. Again, if you don't want to do the weight or the upper body body. Just little reach and crunch or even just a little march, there's your modification. If you want to add some weight you're gonna go over. Pull over, Barbie. Arms, not triceps. Here we go. Over. Little lift. Everything in. It's slow and controlled. If that does not feel right for your neck, for your shoulders, or for your back or core, take it. Just body weight again. I want the focus. Focus to be the core. We got core with our plank row. We got some core coming up, but right now, core and a little bit of upper. So really think about that. Deep core, everything pulling in. There we go. Yes. Five seconds. Four, three, two, and one. Ha. All right, team, 32nd round. This superset's gonna go quick. Fly and tries. It's only 30 seconds. I'm gonna try to keep my heavies. Take your time as needed into that crunch. Let's do it in three, two, one. Here we go. 30 seconds. Fly shift. Try. Right here. I know. Last one. Burn. Burn. Arms. Let them relax for just a few seconds. Then we got that pullover crunch. If you want to add a little twist right and left, feel free. So it's a little bit of a cross crunch. Or just keep it regular. Here we go. Over and little lift. Or take it here and here. Here, right here. Take it down and up. Oh, burn. And breathe. Oh. And relax. All right, team, come up if you need a little blood flow, a little shot, shake out of those arms. One more time. Fly and tries. I'm gonna go a little lighter so I can make sure I can get a few in. And then that crunch. If you want to add the little twist, you can otherwise, with or without the weight. Last time through. Here we go, team. Fly and try for 20 seconds. Oh, that core is feeling it. I don't know about you. Let's do it in the in 3, 2, 1. So switch into a little lighter so I can have a slightly better pace and make sure I get full range of motion. You can always do that. You can always adjust in the middle of a circuit. In the middle of a set even. You just want good form over everything else. Range of motion, too, but especially freshly formed. There we go. All right, team, last one. Crunch. With or without the weight. With or without the twist. 20 seconds. In three, two, one. Here we go. And here. Yes. Oh, burn. Yes. Up. Last one. And relax. Oh, team, breathe. Here we go. One more time to finish out a circuit. Now that that core and that upper are FL. Feeling it. How about we finish this circuit with a swing or a deadlift? It is your last one, so we just want to get that hinge in. You decide. Deadlift or swing. Up to you. 30 seconds. Get set. Shoulders back. Feeling that core. Three, two. Prep it up. Here we go. Power up. Let it drop. Yes. All the way through. Team, if you're feeling spicy and you want to do a handoff swing, maybe it feels a little light for you, hand it off. Only if you've done that before. Yes. Five, four, three, two, one. Swing and relax. All right, team, real quick. We have one more bonus circuit. So instead of a bonus move, if you need a sip of water, grab it right now. But it is a bonus circuit, and we only have two rounds. Weights or no weights, we're gonna step up on the bench, step it down. If you don't have that option, just alternate reverse lunges. If you don't have something you can safely step up on. Then we're doing a twist curl. So dumbbell or kettle bell? Twist and press. Twist. So it's kind of like a little mini half chop and press. All right? So that way we get core, we get buys, and we get upper body push. All right, so let's grab. Grab some weights. Stepping up on that bench, right and left, alternating. 40 seconds. We only have two rounds of this. 40 and 30. This is our bonus circuit. If you can squeeze it in, we'll be done before you know it. Here we go. Of course, if you need to be done, I know some of us are on a tighter schedule trying to keep these short. Yes. Breathe. Ah. Take your time. Again. You can reverse lunge if you want. Right here. Boom. 10 seconds to go. Can we get one more right? One more left. Up, up. One more and relax. All right, grab a kettlebell. I'm gonna grab this one right here. Or one or two dumbbells. Here's what we got. Twist, curl, press. Twist, curl, press. So lots of core, lots of arms. Three, two, one. Here we go. Twist. Here I am wishing I went a little lighter, and that's okay. I'm gonna stick with it. Twist, curl, Strong arms. Thinking about that core, especially as we twist, but also as we go overhead. All of your overhead movements are core as well. Actually, all of your movements are working the core. Right. 5, 4, 3, 2, 1. And relax. All right, team, one more time of each. 30 seconds only. Stepping it up. Curling and twisting and pressing. We got 30 seconds. Let's finish it out. We're gonna get it done. This is it, team. In three, two, one. Step up strong. Step down Strong controlled, especially as you come down. Breathe. Right here. Yes. Up, up, down, down. Ten seconds to go. Keep that chest open. Keep that good posture. Even as we get tired. I know. I feel it. 2, 3, 2, 1. Yes, team. One more time. 30 seconds. I'm gonna go a tiny bit later. Cross, curl, and press. 3, 2, 1. Here we go. Curl, press. You can even do a full twist if you want. If you want to think of it more like a chop curl. Here, here. Or keep it center. Still getting the twist. Still engaging the core. Boom. Yes. Five seconds. Three, two, one. And relax. Oh, yes, team. Shake out those arms right here. Take your hands. If you have a bench, press them on the bench. Otherwise on the wall or on top of your legs and just press those hips to the back. Even if you you're just here, relax your head, neck, and shoulders. If you have a bench or a chair, I want you to press those shoulders down. You can even do that little petal. We're going to keep this cool down pretty short, so please make sure you get more mobility and flexibility, more stretching and cooling down on your own. Come to a standing cat, cow. Right here or here. Rolling through your back. Leave me a comment, Let me know how you are feeling. Leave me a like. Of course. Don't forget to subscribe to my YouTube channel. Slowly roll it up right here. And of course, join us in the Bodyfit athletic Club if you're not here already. Reach over. Big stretch. Can you feel that? Right? Shaky arms, shaky legs. Just enough to get everything working. I love supersets. I feel like the circuits go quickly, especially when we go descending intervals. One of my favorite formats, as you may know. If you've been here a while, if not, welcome. We're so glad you're here. Reach behind if you can, but thank you for being here again. Get some more stretching on your own. And thank you for working so hard for showing up today. No matter what that looked like, no matter what that felt like. You showed up to move and we are leaving better than when we started. Ah, let's get one big deep breath in and out. You did it. That was your total body strength supersets workout. Great job, everybody.