06: Strength Supersets Burn | 35 Mins Full-Body Workout with Dumbbells 🔥

Hey everybody. I'm Amy from Bodyfit by Amy. And this is your strength. Supersets burn workouts. Supersets to work the entire body. So two exercises alternating between the two in a circuit style workout. And of course, I'll give you lots of options to work to your fitness level. Are you ready? Let's do it. Dating. We have three sets of these. Three exercise or two exercises? Sorry, three exercises of three sets. You guys. My brain today. Let's hope my body can keep up. Three sets of two exercises of these supersets. Let's take it toes out, nice big Y. And then drop in the squat. You don't have to get super low, but we're gonna go down in time. So we have descending intervals. We go 40 seconds of work, followed by 20 seconds of rest. Then our next set, 30 seconds of work. Our last set, 20 seconds of work. And here is the fun thing. Let's take it flat back down and then round it up. Is that our last round? Our 22nd round is going to be our burn round. Right? That's where we're getting the supersets burn. So we're gonna make that one a little bit different. We may split up our core and right here and make things a little different. Let's hold it here. We may split up our core in our upper with their own individual 22nd round. But it will be fast. You can do anything for 20 seconds, right? Let's take it right here. Tap it back. Reach those arms up. So we got two rounds. 40 seconds. 30 seconds of just your regular superse to basics. Nothing too crazy if you can get a little lower in that lunge. And then we will finish with a little burn. You may also notice that I have my mini loop band here. If you have one. Keep it close by. We'll add it in. Let's hold that lunge here. You can either hold it here or drop it all the way down. Hand here, reach it up and then let's reach through. If you don't have a mini band, don't worry, you're still gonna get the work right here. And each round I'll give you a couple of options to make things a little bit different. But you can always. Let's switch that other side here. Just keep it with your regular back to basics that we do in our first round. If you want, take it here, reach through from here. If you can meet me down on the mat. You're either meeting me on your knees or on your toes. Just feel the core warming up. You can Do a little forward and back. You can do a little side to side, side dropping that hip, and then walk those hands back nice and slow. Pedal your feet and then slowly roll it up. I know we weren't down there very long, but we just wanted to get the core ready, tap it out, and reach. All right, so three quick circuits, three sets. Last set is our burn round. It's gonna be over before you know it. I think you're gonna have fun with this workout. Again, we're combining our upper and our core, so a little bit of compound movements there, but I think you'll like what we do with it. All right, so we are starting with a super basic squat, but a B stamp squat. So it looks like a kickstand squat. We're taking one foot back, just staggered a bit. We're going to hold our weights down here. We're going to sit low on a squat. We're going to press up through that front heel. All right, so it's still a squat. It's not a kickstand deadlift like we often do. It's not a L lunge, it's a squat. We're still sitting like we're sitting in a chair. If that bothers your knees or your hips at all, just take it to a regular squat or just tap it out. I'm gonna start with my 20s. We got right side and left side. Then we're taking it to some upper body push and pull. Go ahead and set it back. B stance squat. Here we go. Now, with these, I find it easy when my weights are low to try to point them down a little bit. Depending on what your grip is like, that may not be your best option. You may hold them here, but again, that helps me keep it a little more of a squat. Again. Chest open, eyes up, push up and in. Right here we're gonna get right side and left side down and up. We got three, two, one. Set them down. Yes. Team Feels a little different. I know. If you're like me, I feel the tendency to want to do the kickstand deadlift because we've done that more. But we're keeping a squat. Again, if that feels too weird for you, just take it to a regular old squat. We love it. All right, 40 seconds of work. Our longest interval. Let's get it done. Other foot back. Here we go. Push up through the foot. Both feet are working, but I want you to think of that one that you're on. The toe, you're just balancing. That front one is really taking all the weight. That's a way to really build unilaterally as best we can, right? Stand it up. I know. I'm feeling it too. Then we're going to that upper body. Let me give you some options, team. Don't worry. Ten seconds. Get low. Drive up and in. Oh. Three, two, one. All right, team, so this is your second exercise. Upper body push with a push up and a row. So you can be on your knees, you can be on your toes. It is up to you. I'm gonna start on my toes, push it up, and then you're gonna row each side. You don't have to stay here if this is not right for you. You can certainly do your knees here, row, and row. Or you can elevate it. If you'd also rather just do a row, you can do that too. Do a row and then a shoulder press. All right, Meet me on the mat if you can. You can be knees here, knees here, or toes upper. Push and pull. Here we go. And pull up towards the hip, both sides. So you do one push up, row right, row left. Now, I've really been working on my push up on my toes. If you've been with me for a while, you know it's hard for me. I have an old shoulder injury. Really, both sides are hard, but one side a little worse than the other. So I have defaulted for a long time to my knee push up. Now I'm trying to get a balance of both. Maybe I don't get as much range of motion on my high push up. Right. But I'm still working from there, right here. All of that to say, relax that knee. Push up, incline, push up, wall, push up, doesn't matter. A push up is a push up, and it is something that we all need to try to work. I know we don't love them. I don't put them in every workout, but we do the best we can. All right, this time, we're gonna rack those weights. So two weights. We're back to our B stance, but we're here. If that feels hard for you, take it with one weight or two. Or keep it just regular like we did before. I'm gonna go slightly lighter. We got only 30 seconds, so if you can at the shoulders, step it back. We're getting it done in three, two, one. Drive it up. I know it's hard because we're working hard. Be where you are today. Remember, this is your workout. If you need to keep them here, keep them here. Or if you want to just keep it body weight or again, Just a regular squat. That works right here. 5, 4, 3, 2, 1. Relax. Yes, team. All right, we're taking it here. Same thing. Other side. Catch your breath. We got our other foot forward, our other foot to balance in. 3, 2, 1. Let's do it. B stance squat. And this rack can look a lot of different ways. It might be here, might be resting on the shoulders, more towards the back, or just one dumbbell up to you. Right, Drive it up. I know. Breathe. Three, two, one. Relax. All right, team, we are back to that push up and that row. One more time. 30 seconds together, then we got something fun that is coming. Stretch it out again. You can be on your knees here, knees here, or toes or anything in between. Whatever works for you. 3, 2, 1. 30 seconds, row each side. You got a team. So I move into my push up on my knees, then I'm going to pop up to that row. Yes, you can. Five seconds. Can you get one more all the way through? Yes. Time. Relax. All right, team, so if you have a mini loop band, I want you to grab it. If you don't, just keep your weights, you can keep them low, you can keep them high, but here is what we've got. You can either have that band high or mid calf, with or without your weights, your burn round. 20 seconds. Tap back, tap in. It's a little pulse squat, but you're staying low the whole time. All right, so with or without your mini band, with or without your weight, it is up to you, but we're getting it done for our burn round. Let's get set, stagger it. 3, 2, 2, 1. Squat back, squat in. Yes, I know. And breathe. Stay low, push out of that front heel. Both legs are working, but this one we're just adding a little extra movement. We got three, two, one, and breathe. There's that heart rate, right? All right, team, same thing here. Can we get that other side? Let's get it done. Catch your breath. In three. Get low, step it back, tap it in. Here we go. Front leg has the control. Back leg. We're just moving through the resistance of the band. Can always drop the weight if you need to, but we only got 10 more seconds, so hang with me. Breathe. Three, two, one. I knew that band was gonna roll. All right, team, so this time let's start with your row. We got 20 seconds. We're just gonna power row reciprocal row for 20. Then we're just gonna crank out push ups for 20 seconds. All right, let's get it done because then we get water. Grab those weights. Standing row. Shoulders back. Core engage. Let's bring the burn one and then the other. Three, two, one. Up, up. I'm keeping the shoulders square. Even though I'm moving, I'm not rotating in my torso. Let's get that back working hard. Squeeze, squeeze. Ten seconds to go. You got a team pulling those back muscles nice and strong. Yes, you can. Three, two, one. All right, team, bring it down. Whoo. Here we go. It's your push up. Regular push up. You don't have to do any pulses, but regular push up for 20 seconds, whether that's on the wall, on a bench, on your knees, you do you in 3, 2, 1, 1. I really want you to think about your core working hard on this. This is our upper and core circuit. Or are the half of our superset that we're getting upper and core? Because every push up is a core exercise team. No matter how you spin it, you gotta use your core on the push up, especially as women for the way. Relax, stretch it back. Our upper body, we don't have that same natural upper body strength that a lot of men come by based on their bone structure, their musculature. We can get it. We just have to work for it. Let's grab some water. Oh, man, you guys. Ah. Hard, because we're working hard. Right? Cheers, y'. All. All right, circuit two. Again, we have a lower body. We have an upper and core. The upper and curl core is our right side, left side. We're gonna get it done. All right, team, so here's what we've got. We're starting with your regular deadlift. Two heavy weights here. Then we're doing a windmill. So if you remember, your windmill is this if you've done it before. But we're going to do a shoulder press into a windmill. Down and down, shoulder press into windmill, just like that. Then we'll get the other side. So if you want, you can just do a single arm shoulder press. You can have no weight at the bottom, or you can have weight at the bottom. It is up to you. All right, our last round with our deadlift. I'll give you the option to do a dumbbell swing, but you don't have to do it. Let's go ahead and start heavy with your deadlift. Shoulders back. This is our hinge. We're driving our hips to the back. Stand up straight. Here we go. 40 seconds again, remembering. Then we're going down in time. So these supersets will go quick. I know that first round felt long, but we got a team drive Them back and bring them up. Yes, you can. And stand up. Soft bend in the knees. Connect with the glutes, the hamstrings and the core. Yes. 5, 4, 3, 2, and 1. Set those down to the side. So again, one dumbbell. If you'd rather do one dumbbell, just press here. Do it two times through if you can. One dumbbell. Press windmill up and up. All right, I'm going to start with just one weight with the press, and then I may add the second on the way. Second round, here we go. So press straight up, hinge and twist here to here. Straight up, then windmill. That feels too weird for you? Just do the press or just do the windmill? That's okay. And here, lots of core. Lots of. Lots of upper body push. Right, and here. Yes, you can. Yes, Here to here. Can we get one more? And relax. Same thing. Other side. What I like about this is normally If I do two shoulder presses, the 15s, I get fatigued really fast. This is a way that I can do it. I can start on one side and then add the core, the obliques as well. Here we go. Up, down here. Bring it in. Yes. Breathe. Right here. Looking up at that weight as you go down. We call it spotting the weight. Right, that's going to help you. Let's get one more and relax. All right, team, we're going right back to the top. Let's take our feet a little wider this time. If you want, you can do toes out. You can do a sumo deadlift. We're standing up straight. We have 30 seconds only. Then we're back to our press and our windmill. Here we go, team. In three, two. 30 seconds, deadlift. Stand up straight. Here we go. And here. Up. Stand up. Yes, you. Can we get one more? All the way through the back of the legs. Yes, team. All right, press and windmill again. If you want to try it with one weight down below, especially if you're experienced with this, otherwise, just keep the press or just the press in the windmill. We have 30 seconds each side. Let's get it done. Here we go. Press straight up, windmill up and up. If that doesn't feel safe for you or secure, just do one or the other here. Yes, you can breathe. Can we get one more? Good news. We're combining them. And relax in that last round. I think you're gonna like our burn round on this one. Toes out. Same thing. Other side. Catch your breath. Just a second. We're gonna take it up. 3, 2, 1. Press windmill if you want. Bring it in. Push. And in Here. Oh, I know. I'm feeling it too. We got five seconds. Can we get one more? Good one? No weights on our last windmill. You're gonna like it. And relax. All right, team, so as promised, you can either just do your deadlift again, or if you want to do a swing with the dumbbell or a skier swing with two dumbbells, you can. I'm gonna go two dumbbells skier, but I'm gonna get it done. You can also just keep the deadlift if that's what's right for you. 20 seconds. We're gonna hinge it here. Skier. Those weights go by here or one in the center. 3, 2, 1. Power up. Let it drop. Here we go. Drive it up. Let it drop. Yes, you can. Five seconds to go. Three, two, one. And relax. Set it down. Yes, team. All right, so if you have the band again, here's what we got. Instead of a windmill, we're gonna do a side knee. Here's our burn. If you don't have a band, you can just take it side, side. Squeeze, squeeze. I want more of that heart rate burn. If you have the band, we're gonna take it here. We're gonna pull it down. Squeeze, squeeze. All right, 20 seconds. We get some core, we get some upper, we get our heart rates up. Let's get it done. Pull strong. In three, two, one. Let's do it. Pull the knee in. Pull the elbow down. Really strong. Squeeze, squeeze. Yes, you can. 10 seconds to go. Obliques, Lots of core all the way through. 5, 4, 3, 2, 1. Relax. Toss it to the side. Quick sip of water, team. Second one went. Went quicker. I told you. Cheers, y'. All. All right, let's do it. So we're back getting this done our last round. This one's a little trickier, but you can do it. We're gonna do a half kneeling lunge. Now, if that is not right for you, drop it down. This is your half kneeling lunge. You're gonna start here. You're gonna step out of it, so you're bringing your knee all the way down. If that doesn't feel good for your knee, just keep it with a regular lunge or a tap back. All right? We got right side, left side. Second time and third time through, we're gonna add some biceps to it, all right? Then we're gonna do some slow triceps on our back with a little toe tap for our core. You're gonna like this round. It's gonna go quickly. Let's start with those heavies because it's just the lower body. Then we'll go a little lighter when we add our biceps. All right, so we're taking it here. Reverse lunge if you want, or tap back or if you can. We're all the way down on the floor. Press through that front heel. We got it. In three, two, Kneeling lunge. Step it up, drop it down. Right here. Again, if that's not right for you, tap back or lunge, doesn't matter. You don't have to go to the floor. That might not be where you are today. Be where you are today. It's a good challenge if you can do it, because this is us getting up off the floor. This is us going up and down stairs. Right? But it's hard. I know. And up. Yes. Drive it up. And here. We got five seconds. Can we get one more? All the way through. And breathe and relax. Catch your breath, team. Same thing. Other side. Okay, so again, you can just do a little tap back. Maybe that's better for you. You can do a reverse lunge or start down on the mat. Step it up. Really push it out. Right. A lot of sneaky, unilateral work today. 3, 2, 1. Sneaky as in B stance squat lunge. We're not thinking single leg, but we're really working one leg a little harder. Also a lot of sneaky core. These things really challenge our balance, which we love because we get a lot of core work. And breathe. Yes. And here. Drive it up. 3, 4, 2, 1. All right, it's gonna get easier. All right, down on your back. Heavy weights. I'm gonna start with my. My 15s. I'm gonna try it. Here's what we got. Your triceps are coming down like this. If you want to add the core. Down for two, up for two. We're gonna even at the slow the whole time. You can, of course, take it one dumbbell or two. I'm gonna try two, but let's get it done slow. In three, two, one. Down for two, up and in. Of course, you can always just march it too. Maybe you still want to get the core, but this is not right for you. Or you can pick one. You can just do the tries or just do the core. Do the other one on the next round. Yes, you can. Three, two, one. Relax. All right, team, so I'm gonna switch gears. This is what we got. If you want lunger, tap back, curl at the top. Here's what I got. I'm gonna go down, curl, stand up. All right, so we won't get a Ton in. Because it's only 30 seconds, I'm gonna go slightly lighter, but I'm gonna curl at the bottom if I'm kneeling. I'm gonna curl at the top If I'm lunging. 30 seconds. Let's get it done in 3, 2, 1, kneel, drive it up, down, hammer, curl, or regular again. If you want to just do a lunge, just do a lunge. Probably should have started with my 15s. I know. I'm gonna try them on the other side. Take it here. One more. And relax. Same thing. Other side, team. I'm gonna switch to my 15s. Don't worry. It's not gonna make me unbalanced. But here is what we've got. We're gonna lunge or tap back, curl at the top or kneel curl. Finish the curl while you're kneeling. In 3, 2, 1. Down. Drive it up. Down and up. Yes, you can. Boom. Breathe. Stand it up. Can you get one more all the way through? Yes, you can. All right, team, we're back to our triceps. Same thing again. Down for two, up for two. With the toe taps, if you want, or the marches or just pick one. Whichever one you didn't do before. 30 seconds only. Let's get it done in three, two, one. Here we go. Down for two, up for two. Right here. Oh, down two. Really think about the core coming in. Yes. Breathe. Three, two, one. And relax. All right, team, so this is it. If you're comfortable with this kneeling, here's our burn round. We're gonna curl. Tap up. We're gonna curl. We're gonna rack them. We're gonna step up from there. You're not coming all the way up. You're gonna tap in and then back down. All right, we got 20 seconds, right? 20 seconds left. You can do it in three. Get ready. If you want to just lunge, just keep doing what you're doing. Here we go. Curl. Tap in and down. You can keep the lunge, too. You can just tap back and do that curl at the bottom. Ah, yes. Last one. And relax. I feel like I get different sound effects as I get older. A lot of. Whereas I used to just be a. Whoo. Right. All right, team, kneeling, if that's comfortable for you lunging. Otherwise, 20 seconds. In three, two, one. I'm gonna try a regular curl this time. It's up to you. Tap it in. Right back down. We're keeping it low. Yes. Last one right here. All right, team, we're gonna separate these out. Let's start with the Core, we're gonna tilt our knees to one side. We're gonna drop. Bring it in. Drop, Bring it in. If you want to, just let your knees drop with your toes down. Get that stretch, but still work the core. Otherwise, hands underneath your hips. We're dropping it in. 3, 2, 1. Bring it in. Down. Bring it in. You can think a little reverse crunch at the top, but isolate that core. Yes, you can. Here, breathe. Three, two, one. Relax. All right, triceps, we're just cranking them out. 20 seconds. Whatever you got. If you want to do a little halfway up or halfway down to get a little extra burn, let's go for it. 3, 2, 1. 20 seconds is all we need, team. So let's do it. Focusing on just the triceps. Finish it out. Three, two, one. Relax. Oh, man. You guys, we did it. But I think we got time for a bonus move. If you have that band, we're gonna put it. Whoo. Mid calf. Come up onto your feet. Come up carefully. Who know? Above your knees. Above your knees. Here's what we've got. We're gonna do Jack and Jack, and then if you're comfortable, hands down, walk it back. Jack and Jack. Walk it in. Here's what I don't want is I don't want you to feel uncomfortable popping back and popping in with the band. If that is you, then take it with no band. But if you can, out, in, out, in. And then let's get our core. All right, we're doing it. 60 seconds. Bonus move is all we need. Let's make it strong. Let's make it good. Wrap that core. Lower body, upper body to hold. Lots of glutes and hamstrings, lots of core. Here we go. Out, in, out. Walk it back. Right here. Out, in, out, in. Walk it in. Take it up. You knew I had to add something. So if you want, you can add that plank press at the bottom. Take it back down, down, up, up, down, down, up, up. But totally up to you. You don't have to tap it out or jump it back. Tap it out or jump it out with or without your plank press. And in. Here we go. 15 seconds, team. Hang with me. Plank press is optional. Well, I guess it's all optional if you really think about it. Take it here. I know. One more. All the way through. Oh, was I forgetting my jacks? Maybe. Relax. Oh, you guys. Oh. Grab some water if you need it. Catch your breath. I know. Feeling it too. That's a lot with the band again, it's a lot. No matter how you spend it, especially at the end of the workout, you guys crush it. Thank you for working hard. Take those knees out, relaxing your back. If you want to sit on the edge of the chair, you can. That might feel better. Otherwise, we're here a little stretch. Slowly slide those knees around. If it's comfortable to come on your knees, just roll through. Cat, cow. Through your back just a bit. We're going to keep the cool down short because I want to get you out of here. But of course, please get some more mobility and flexibility on your own. Stretch back child's pose. Allow your shoulders to press down. Let your head and neck relax. Get some more mobility and flexibility on your own. Make sure you're building it into your days and your week. Let's come up slowly. Roll back onto your feet. And not just relying on these couple minutes we get at the end of the workout to get that in. Mobility and strength go hand in hand. We gotta have both. Slowly roll it up, feel that strength, and then bring it to here. Let's take those arms over. Oh, my arms are feeling that. All right, team, leave me a comment. Let me know how you're feeling. Like this video. And of course, don't forget to subscribe to the YouTube channel. Join us over in the Body Fit athletic club if you want some more intentional, specific workouts. If you want to jump in on our focus groups, we have menopause coming up. If you want a nutrition plan and all the extras, that is where you want to be. Otherwise, please subscribe. Hit the like button, spread the word so I can keep making these workouts for people. Let's get one big deep breath in and out. You did it. That was your strength Supersets burn workout. Great job, everybody.