01: 37-Min Strength & Power Superset Workout with Weights | Dumbbells + Optional Kettlebells & Bench

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your strength and power supersets with weights workout. This is a total body workout using dumbbells and optional kettlebells. If you have both, use them. Otherwise just use what you've got. And we're going to be working in supersets. So going back and forth between two exercises in descending intervals, of course, 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, we're gonna get a quick warm up, so go ahead and just start. You can march and pump those arms, shake it out, jog it out, whatever you need to do. We're just going to get the blood flowing, get our body's temperature up, get the energy up, and then we're going to get a little bit of mobility and movement, prep a dynamic warm up to get in our body a bit and get our body ready to add the load. Let's roll those shoulders so you can see behind me. I have a few sets of dumbbells. I have my 10, 15 and 20 pound dumbbells. And I have a 26 and a 35 pound kettlebell. I also have a bench behind me. Listen, if you don't have is okay, use whatever you have available to you. If you just have weights on a mat, if you have a bench, there's a couple things we can use. Being down on the bench and stepping up on the bench, but you can keep them on the floor as well. Let's take those arms across right through here. And we're gonna do a big step out and then cross with those arms right through here. So as we're working today, we're working in superset. So that is two exercises that we are going back and forth between the so one and then the other. We'll get three rounds of each, but we're going down in time. Let's take it right here. Big straight arms up, drive the hips to the back. So with that we'll have our first round. 40 seconds of work, 20 seconds of rest. Second round, same exercise, 30 seconds of work. 15 seconds of rest. Our last round, lightning round. 20 seconds of work. 10 seconds of rest right here. Let's take it flat back down and round it up. We're gonna also going to be alternating between a back to basic strength move and a power move. So with both of those I will give you options. So if you're not feeling the power today or it's not right for you, although I definitely encourage you to try. It's not always going to be high impact, but it is going to be a little higher intensity. So we'll get metabolic conditioning, metcon, we'll get high intensity resistance training, and we'll get everything working. So right here, we're going to take it down to a squat. Hands on the legs, extend up, straightening the legs back and up. Looks like this. From the side here, get that stretch. Big reach up. You don't have to get super low with it, but just getting that, straightening that stretch right here. If it feels better for you to go all the way down and you can get there. Big reach up a few more just like this. And last one right here, tap it back. Open up those hips right here, reaching the arms out in front. You can also go above if you want. Keep it moving. And then we're gonna hold the stretch here. So you can either take it right here, hang out here, or drop it all the way down. Arms up. World's greatest stretch. Reach through and up. Little stretch through the back and also through our hips. We'll switch that same thing. Other side, take it back and drop it down. Big reach up. Take it through and up. And from here, wherever you are, meet me down on the mat. You can meet me down on your knees or your toes, whatever feels good for you. We're gonna sit back into our child's pose, stretch to the shoulders, and either come up to all fours or come up to that high plank. So you're here to here. Stretch and up. Really, whether you're coming to your knees or your toes, doesn't matter. But just feel that core lifting, everything tightening out foreign. We're gonna get one more of these, then we're taking it up to our feet. Go ahead and walk your hands back. Take your time, and let's come all the way up. All right, team, so just do a little reach across. I always like to end my warm ups with a little cardio burst. That's also cardio mobility. Take it over your head. So our first two exercises, we're gonna do a very simple pause squat. All that means is that we're doing a squat. We're pausing at the bottom and then coming up, right? Then we're gonna get a cross chop and press. I'm going to show you both of those. And one, you can use a dumbbell or a kettlebell for that squat. And then you're going to want to use a dumbbell, most likely for that cross chop and press. So watch me here. You can go heavy Dumbbell or kettlebell, whichever is best for you. Goblet squat if you want. Or holding it low down and hold and drive it up. That's all we got. Right. Dumbbell or kettlebell can also be low. Go medium with that cross chop. Watch me. Two hands. I'm gonna go across my body, I'm gonna chop. I'm gonna switch it to one hand and here. So if I'm going to my left, my left hand is going to be on the outs or on the inside, taking it over. Chop, cross and press. All right, so little push, press so we get our power on both the chop and the press. All right, go ahead and grab that weight for your squat. Let's get it done. Here we go. 40 seconds. Take it down, hold, drive it up. So this is your back to basics again. If it works out better for you to have the weight down low or to keep it just body weight, that's okay, too. And if you want, you can sit on a chair, sit on a bench if that helps you get low hanging out weight in the heels, especially at the bottom of that movement. 10 seconds to go. Right here. Connect with the core at the top. 3, 2, 1. And relax. All right, cross, chop and press. So we will have right side and left side Again. If I'm doing that press here, going to have that hand holding the weight, other hand on top. Chop with power, press with power. All right, I'm actually going to start with my lessons. I was just talking about it. So we're going to take it here. 3, 2, 1. Cross, chop, press. So it's a little push. Press so you get our power. Chop and then press. Yes. Here, here. And up. Yes, you can breathe and press. And up. One more. Lots of power there. Right? So breathe for just a second. And again, I want you to think about your power is as you chop, right? You're not going forward. Full chop here. You're chopping just to shoulders, but you're getting power and then getting power. All right, so let's get it done right here. We got three. We got two. We got one. Here we go. Cross, chop, press. Down, up. Here, here. Down, up. Keep it moving. Rotate. Power, power. Also thinking about the core. You get that rotation, but core stabilizing as you come especially high. Right here. Here we go. Cross, chop, press. Last one and relax. All right, team, catch your breath. We're doing each one of those again. This time it is only 30 seconds. If you want to take those toes out, Plie, squat. You can. Weight could be low or high. Pause, squat, 30 seconds. Three, two, one. Down and hold. Drive it up, keeping the weight close to your body, right? And up. Big exhale at the top as you connect with the core. You're staying connected in your core on the way down as well. You're not letting it all hang out, right? But as you exhale, lift with that pelvic floor. Connect at the top, inner thighs, glutes, chest open. One more and breathe. All right, cross chop and press both sides. We'll get 30. Quick breather. We'll get 30. Three, two, one. And you decide if you want to make this chop bigger. Turn your body and up. If you want to keep it smaller or keep it more. Right here, here. You still get the power, right? Down, up, down, up. Five seconds. Can we get one more? Catch your breath. We're gonna get same thing. Other side. And again. If you want to make it more of that throwing over your shoulder, get that power. Whatever hand you're pressing with that has the grip. Other hand on top. 3, 2, 1. Cross chop, right here, down by the hip. Throw over the shoulder, then press it up strong. You don't have to do the push press. You can do a regular press. That works too. One more. Yes. Breathe. All right, team, we have one more, and it is 20 seconds only. So let's make it good. Pause, squat, toes out, toes in, whatever you got. Then we've got it with that cross chop and press. 20 and 20. 10 seconds in between. So let's make them good. 3, 2, pause. Squat down and hold. Drive it up. And remember, I don't know if I said it, but this is your workout, so be where you are today if you need more of a breather. In between these two, we're going quickly to get you in and out, to get your heart rate up, keep that heart rate up. But you can always hit pause if you need a little more time or be on your own timeline. 3, 2, 1. Here we go, team. Let's grab that other weight. Chop, cross press. Here we go. Cross chop. You know what I meant, right? So we're really getting that chop, but it's also like a bicep Curl, right curl. 5, 4, 3, 2, 1. Relax. Catch your breath. Heart rate's up. This is the last one of this round. Let's do it. Other side. Three, two, one. Up and up. Yes, you can. Five seconds. Can we get two more? Last one. And breathe. Oh, man. Breathe, y'. All. Let's grab a quick sip of water. Lots of push, lots of squat. Heart rates up. Here we go. Cheers. Y'. All. All right, so we are taking it to our next round. Two exercises, and there's only. There's no right side, left side. So this round's gonna go quick. We're gonna start with our deadlift. This is actually going to be our power, but just like we normally do, we're going to start with our deadlift for 40 seconds. Then we're going to a plank row for 40 seconds. If you have the option, if you have a bench or something that you can elevate on, I want you to be here. So you have to pull from the floor, bench, couch, sturdy chair. If you don't, you can be knees or toes. Pull your weight from here. All right, our second and third round, we're gonna add the power. We're going to take it to a kettlebell swing. If you've never done a kettlebell swing before, you just keep that regular deadlift. If you want to try it, I want you to remember that we're going power up, lock it out, let it drop. All right, so deadlift, swing and swing. Then we're gonna do our plank row. If you can. Elevate it. Elevate it. Let's go ahead and grab those heavy weights for your deadlift. Shoulders back, core engage. Let's do it. Drive the hips to the back. Stand up straight. Now we have what we call shoulders packed. What does that mean? That means they pull back, and even as you hinge, we don't let those shoulders drop. Right. We're keeping our eyes up. I always remind you, keep keep your eyes almost at a diagonal where you're seeing out in front of you. If you're seeing your shoes or the fronts of your legs, you might be rounding that back. So keep your eyes up. Shoulders pulled back. Soft bend in the knees. We got 10 seconds. Nice, strong deadlift. You can go pretty heavy on this one. We're all pretty strong. Just keep that flat back. Last one, and breathe and relax. All right, team. So plank row. You can either do an elevated plank if you have the option, or you can do it from your knees here, if that's a better option. Or knees here or all the way up if you're able to keep your elbows or hands elevated. You're gonna have to pull a little further. You'll feel the difference. 40 seconds. Strong core. Here we go. So we're getting core and upper pull in our first round. We got core with that. With that chop right and upper push. So keeping those hips squared as best you can, try not to get loosey. Goosey with it. Stay nice and tight, and then pull from the floor to towards your hip. So if you're able to be elevated, only do that if you have a safe, comfortable way to do it. But you're gonna feel you have to pull further. Makes it feel a little heavier, right? 5, 4, 3, 2, 1. All right, team, get set. We got 30 seconds of a swing or a deadlift. If the deadlift is right for you, let's go heavy with my swing. Why not? If the deadlift is right for you, I want you to go for it. You can just keep it right here if you want to do the swing. We got 30 seconds of a swing swing, then breathe that. Get set up for that plank row in 3, 2. Prep it. Here we go. Power up. Let it drop. Yes, you can. You're gonna lock out of the top, Then let it drop. Let it drop. I'm not controlling it with my arms at all. I'm following it as I go down. I'm locking out of the top. Lots of power coming up. 5, 4, 3, 2, 1. Swing and relax. All right, team, stretch those out, and we're coming into that plank row. All right, if you're feeling it too much in your back, take it to your knees. Otherwise, join me in the plank. 30 seconds. Here we go. Bring it up. These pull muscles in our back are also very strong, so go heavy. If you can pull towards your hips so you really get squeezing the shoulder blades. Muscles right between right along your spine. Right? Five seconds. Let's get one more each way. Three, two. There's our time. Finish it out. Yes, you can. All right, team, keep it right here so I have my space. 20 seconds of each. Whoa. That got your heart rate up, right? No, it did mine. 20 seconds, swing. 20 seconds road. Then round two is over. I told you it was going to be quicker. Right, let's get set. Shake it out. 3, 2, 1. 20 seconds. Go. Let it drop. Take it up. Let it drop. Yes, you can. 10 to go. 4, 3, 2, 1. Swing and relax. Pedal those feet, guys. We're gonna do something a little different this time. 20 seconds, right? 20 seconds left. Tricked you. I know. So hold the plank. 20 seconds, row. All on the same side. 20 seconds on the other. Quick breather in between, maybe five seconds. So get set. Holding on one side, knees or toes in. 3, 2, 1. Pull it strong. 20 seconds. Yes, you can. Right here. Oh, I know. Stay centered so your core is working hard. Ah. Three, two, one. Stretch your back. Get set. Big stretch. Rest your wrist or elbows, whatever you need to do back up top. We got 20 seconds. Here we go. Other side. Staying center, so stay over those elbows or your hands, whatever you're doing. So we're not back here. We're too far. Pull towards the hip. Yes, you can. Five seconds. Four, three, two, one. Wherever you are, stretch it back. Team. I know. All right, big stretch. Let's grab some water. All right, team, grab that water. So if you've done workouts with me before, you know I love the swing. We'll probably see it again in this workout, but for now, that was our power. Back to basic strength with that plank row. Power with that swing. All right, team, let's take it back to here. All right, if you have a step or a bench, something you can safely step up on. Here's what we got for our first round. We're gonna do a lateral step up. All right, we're gonna consider this our power. So you decide. No jumping, nothing like that. But I just want power as we come up slowly down. You can do it all body weight, or you can hold weights. One or two. I'm gonna start with two, see how it goes. But your power as you drive it up. If you need. If you don't have something to safely step up on, I just want you to take it down to the side. Power up. So side squat, you can still get that power. Then if you have the bench, we're taking it down on the bench. If not on the floor, we're gonna do a tempo chest press. So up for two. Turn them in. As those feet go down, they're coming up for two, down for two. You can do one foot, little tap, or you can do both, but tempo press and lateral step up or lateral squat. All right, so I'm gonna try to have my 20s for both. We'll see how that goes. Get some power on the way up, whether you're on the floor or on the mat. 3, 2. Side squat or lateral step up. Here we go. Up, slowly down. Get low. Drive it up nice and strong. Drive it up. Now, if you're stepping up, you don't have to get super low. Keep a soft bend in the knees, but your power is from that top leg. If you're down on the ground, I do want you to try to get low in the squat, right? So you really can power drive off that top leg right here. And up. Here we go. Drive it up slowly down. Take it up slowly down. There we go. And here. Last one. And relax. All right, we got same thing. Other side again. If you're on the ground. I do want you to step out. Get low, drive up. Get low, drive up. So you really use the power. I guess I gotta use these since I did it on the first round. Three, two, up. Slowly down. Power in that stationary leg all the way through. Your whole leg is doing the work, right? Not just the quads, not just the glutes. We got hamstrings, we got calves, we got inner outer thighs. That's why we're moving laterally. There's that heart rate, right? I know, Bill. Do you? Right here. Up. 10 seconds. We got three, two, one. Relax. All right, team, set those weights down. You can either come all the way down on the floor on the mat, or come down on the bench if want you. If you have it. Remember, we're going to do that press, and you're either bringing one knee in or two. So again, watch me here. Tempo. Press. Up for two with both coming in, or up for two with just one. Can also just do the upper. That's better for you. Three, two, one. Here we go. Up for two. Tempo, press, tempo. Leg drop. Now, if you have the bench, you notice I can drop my feet a little lower. As long as that feels okay. On your back, you're gonna get that bonus core. Right. Tempo. Up, up, down. And down. Yes, you can. I know. 10 seconds to go right here. Can we get one more? Up, up. Yes. Relax. Big stretch right here, team. All right, we are back up to the top. I'm gonna slide one weight out this time, guys. I'm gonna do something a little different for my 32nd. I'm gonna go one heavy kettlebell to power up. Slowly down. All right, up to you. It's gonna offset me a little bit to work my core. You can still do one or two weights or none. Let's do it. 3, 2, 1. That makes a difference. That makes it harder. Power up. Try not to let it pull me too much this way. Right? Drive. And up. I know. Breathe off that hip out of the heel. Five seconds. Can I get at least one more? Yes, you can. Oh, man, my heart is pumping after that, you guys. Yeah, that's getting it up into zone four. All right, same thing. Other side. 30 seconds. Three, two, one. Slowly down. It's really challenging, my balance to do this. That last round, our 22nd round, we're going all body weight, and we're going to add a little speed for power. Right now, our power is on the way up. We're getting that speed. Drive it up and. Yes, you can. Here. One more. Whoo and breathe. Set that to the side. Back to your tempo. Press with that little leg drop for core. If it feels like too much, just pick one. Just do your core or just do your press. Up to you on the bench, on your back. Let's get it done. Three, two, one. Up and in. Down. You don't have to drop your feet very far. Even if you just barely move, you're going to feel that core stabilizing. If you can get a little more range of motion, go for it. Up here. Up. Breathe. Can we get one more? Up, up. Down, down. And here. All right, team, 20 seconds. This is it. Here is what we've got, team. Each side, I want you to go fast. So power up. Power up if you're on the ground. Power up. Power up from that leg. Let's get the power. Let's bring the speed. Top leg working. 3, 2. 20 seconds. Add the knee if you want. Drive up. Try not to push off this foot. On the ground. You're here. Power. Power. Yes, you can. I like to pump those arms. That helps me. You can also Tap it up. 3, 2, 1. Yes. Breathe. Get your red team. Yes. There we go. All right, I'm gonna give you a couple extra seconds to breathe because that was a high intensity interval, at least for me. It was. I hope it was for you. 20 seconds on this side. Let's bring the power, bring the speed. Let's do it. Yes. You're doing it. Drive up through the heel. 10 to go. Out of that hip, out of that heel, all through the leg. Three, two, one. All right, team, last time. This time you don't have to take the tempo out of it. I don't want you to go super fast, but don't worry about going slow. Just keep it controlled. Press and leg lower. Join me down for 20 seconds. Here we go. And up. We kind of always do these moves. Tempo, right? Especially when we're going heavy, which is what we want. Keeping it controlled. This is your last one here. Ah. Can we get two more? There's your time, but let's crank out one more. Why not? Yes, team. Oh. Stretch it out. All right, before we grab that water, can we get one more swing? I told you, I love to bring back a swing. So you can either do the deadlift or you can do a swing. It's up to you. Let's let that heart rate come down a second. 30 seconds is all we need. Then we're closing it out. We're gonna have one bonus circuit. It's gonna be short. All right. But go ahead and get in position. Deadlift or swing. Let's get it done. 3, 2, 1. Power it up. Let it drop. And if you're feeling spicy and you're comfortable with that handoff swing. If you want to make it harder, make it harder, but only if you've done that before. You hand it off at the top. Let it drop. 10 seconds to go. Make it good. Last swing. 5, 4, 3, 2, 1. Swing and relax. Oh, man. You guys pedal those feet. Let's grab a quick sip of water. I know. Quick sip. All right, one last bonus circuit. You need to be done. You can be done. I get it. Team, we have had a tough workout already. We're almost at that 30 minute mark. If you can hang with me for one more round, here's what we got. We're gonna do a clean, which is like, I'll probably use my 15s, but it is a bicep curl power version here. And then we're gonna lunge it right and left. All right? If you're not comfortable with that, you can just do a bicep curl and then lunge or tap back. All right? Then we're gonna take it down into our plank position. We're gonna go three, two, hold. Three, two, hold. So really hold nice and tight. Yes, both are power moves. Yes, both are strength moves. This is strength and power. Let's get it done. All right, I'm gonna try my 15s. Clean or bicep curl? Lunge and lunge. We got 40 seconds. All right, bonus circuit. It's gonna go by quick in three, two, one. Here we go. Clean lunge, one, and then the other. Back to center, power. Lunge and lunge. Here we go. Take your time. Power control. Yes. And here. Down and up here. Whoo. Yes. Last one. And breathe. Oh, man. You guys, I'm gonna go ahead and tell you we're only doing two rounds. 40 and 30. All right, not the full one. Let's catch our breath if going to the mat is not right for you. Three, two, hold. You can do a standing version. Nice and tight with the core power, power, strength. Are you ready? There's that heart rate. Let's get it done. 40 seconds. Zip up the core. 3, 2, 1. 3, 2, hold. As you come into the hold, I want you to really tighten out in that core power as you go across, and then tight. Power, power hold. Five seconds to go. Three, two, one, stretch. All right, team, this is it. 30 and 30. That is all we need before we close out this workout. And here's what we got this time, we're going to do the clean every time. Clean and lunge, clean and lunge. Not right and left. If you want clean, curtsy, clean, curtsy. Otherwise clean, regular lunge or tap back. 30 seconds. Let's finish strong. In 3, 2, 1. Here we go. Back down. Clean and curl back down. And here, power on that clean. You get a little hinge right, so you get power through the entire body. Even though our biceps and arms are working? Yes, right here. Five seconds. Can we get one more each way? I think we can. Last one. Here we go. That's your time, but finish it strong. Oh, you guys, that got me into zone five. Catch your breath. One more. Three, two, hold. Three, two, one, hold. Whatever it is, catch your breath. 30 seconds. That was like a sit move wish with that in our sit sprint interval training. Down in position, guys. This is it. Then. We're stretching it out. We're going to keep that stretch nice and short. So catch your breath. Mountain climber. You can also just tap it in if you need to. Three, two, hold. Ready? Here we go. Last 30. Three, two, hold. Power, power. Strength. You don't have to jump this either. You can just tap it in and you still get that power and the strength. Right? 15. Hang with me. We are so close. Yes. 3, 2, 1. And breathe. Stretch it back. Oh, man, you guys. Woo. Sit back. Press those shoulders down. I know. Come up onto all fours. Roll through that cow, right? Take one arm under. Just reach under. Get a little stretch. Yes, I know. Right there. Same thing. Other side, right here. Go ahead and roll back onto your feet. Come up halfway. You can either have your hands on the bench, on your legs, on the floor, get a little petal stretch through that hamstring and then slowly roll it up. Oh, man, you guys, I'm dripping. The sweat feels good. Take it over to the side. Big stretch right here. Please make sure you get some more stretching on your own, some more mobility and flexibility. Not just after this workout, but please, after this workout because we're keeping it pretty short to get you out of here. Reach those thumbs to the back. Let your head drop to the side, to the side, Turn them. But also throughout your week, throughout your days. So you're making sure that you're going building flexibility, mobility into your workout, not just at the end of a workout, in these couple minutes. Right? Thank you so much for joining me today. I hope you're feeling good. I know I am. Leave me a like. Please subscribe, leave me a comment and spread the body fit. Word so we can get more people moving. Let's get one big, deep breath in. And out. You did it. That was your Strength and Power Supersets with weights workout. Great job, everybody.