10 Minute Kettlebell Superset Quick HIIT Workout: FULL BODY Strength & Cardio

Hey, everybody, I'm Amy from Bodyfit by Amy, and this is your kettlebell superset. 10 minute quick hit. It's just 10 minutes, so we won't do a formal warm up. So go ahead and just start moving your body, roll your shoulders, shake everything out, get the blood flowing. Here is how it is going to work. We're working in supersets. So a superset is two different exercises that we do back to back with no rest. We're gonna have two minute rounds and we're going to be working with opposing muscle groups. So we will have side or things that are working against each other. It'll make sense when we get there. We are going to have six repetitions of each and you'll just go back and forth for a two minute round. It's gonna feel like an amrap. You work to your level at your own pace. Go ahead and grab a medium to heavy kettlebell. We are starting with a lunge. We're gonna have six reverse lunges, same side, six kickstand, and then we switch. Here we go. Your first two minutes starts now. So we are gon right side and left side on this. You can have that kettlebell low or you can hold it center goblet style. It's only six, so it's gonna come up quick. And then we're gonna take kickstand deadlift. So it's a hinge right through here, right? If you're feeling up for it, you can take it to a one legged deadlift. It's up to you. Get in the back of the legs, only six, and then switch your legs. Here we go. If you don't feel like counting today, you just switch. That works too. It's only two minutes. It's gonna go by quickly. Breathe and then let's get that kickstand right here. So it's a lunge pattern and that is a hinge movement pattern. So we're hinging from the hips, pushing into the front heel. Both knees are slightly bent, but it's a hinge instead of a lunge. If you're with me, we're back up to that front leg. Here we go. One minute down, one to go. It's gonna get over quick, I promise. That's what you're gonna like about these rounds. Good form, quality over quantity. I don't want you to rush it and kickstand hinge, so watch the difference. Chest is going forward, right? Or leg up in the back, but still soft bend in the leg right here. You got 30 seconds to go. Can you finish off that other side? Dropping it. Keep it moving. 15 to go. Kickstand or one leg. Then we get a quick breather. We'll switch our gears. 2 and upper body. Yes. 5, 4, 3, 2, 1. And relax. Shake it out. First circuit down. We only have four circuits. Next one. You got 30 seconds to breathe. We're gonna take it curl and press. And then we're going to take it to a row, your row. You're gonna alternate right and left. Then you're in the center curl press for 6, hinge, row and row. So chest and shoulders. But we're sneaking in a little curl because they're working together. Here we go. In three, two, one. Curl press. You got two minutes. Core engaged. Only six repetitions of each. Yes. You can remember, if you don't want to count, just switch when I do, which is right now. I'm going to hinge it flat back. I've got six alternating between the two. You can hand off your weight here or you can put it down. Sometimes that helps you get a little lower. Good. Back up to the top. Here we go. Curl press. You can have feet parallel or if it helps you stay stable, one foot back. Sometimes. That keeps us from arching here and thinking about keeping the core engaged. Yes. That heart rate should stay up. It usually does on these quick hits. Hinge it here. Here we go. Up one minute down, one to go. We're not rushing our form. We're still getting full range of motion, even though we're going back to back. Up, up. What can you get in these last 45 seconds? I want you strong through the curl and the press. Yes. And breathe. One more if you're with me. We got 30 seconds. Here we go. Alternating that row. Pull. Yes. Squeeze in the 15 seconds right here. Can you finish out with some curls and presses up, up. Breathe. Yes. We got five, four, three, two, and one. Catch your breath. They're 30. All right, we are halfway through this workout. We got two circuits to go. All right, team, so now we're going to a squat. So we're gonna do a goblet squat. Then you have the option you can just do a regular deadlift, or if you're feeling up for it, you can take it to a swing, power it up just like that. You might want to go a little heavier. You want goblet squat to swing in 3, 2, 1, 6. Here we go. Drive it up. We got front of the legs, and then we're powering up. Still the hinge pattern with that swing. So we're going squat to swing or deadlift. Up to you, whatever you got, but get set up. Power up. Don't cheat the setup or coming in or out of that swing. Let it swing and relax. There we go. Power. Back up. Goblet. Drop it low. Yes, you can breathe. Yes. If you're just doing the deadlift, just take it to the front. Here we go. You can just be here or swing, whatever you got. Front, side, back, side. Right. If you were on those swings, you might be done. Get set up. Goblet. Here we go. If you want to take those toes out for a little variety, go for it. One minute down, one to go. Yes, you can. Six and six. Yes. Get set up. Power it up. Here we go. 6. Swing and relax. Here we go. Last 30 seconds. Can you get them both in? Don't rush it. Full range of motion. Then we're down on the mat. You got a team. Whoo. Yes. And breathe. Set it up. Power right through here. You got 15. If you want to finish out, just keep those swings going. That's what I'm gonna do. Even though I'm hitting six right here, I'm just gonna keep it going. So finish out with swings. 4, 5, 4, 3, 2. Swing and relax. Yes, Team. All right, down onto your back. You can keep a lighter kettlebell close by, or you can keep this just body weight you do you. We're gonna go bicycle with or without your kettlebell, and then we're gonna hold a plank. Knees coming in. Let's get it done. Kettlebell or no kettlebell. In three, two. Last two minutes. Six. Slow and controlled. Really think about the core engagement, and then take your time taking it over. Bring those knees in. 6, 5, 4, 3, 2, 1. Roll it over again. If you want to add the weight, you can six. Yes. Try to roll different sides if you think about it. And if you want, you can run it 5, 4. More of a true mountain climber. It's totally up to you. Yes. So much core, but let's also get that heart pumping too. Turn it over. You can tap it or run it. Stay lifted in the hips. Tuck the pelvis. Core is engaged, arms working hard. One minute to go. This core minute's going by slow, right? Yes. Take it over. Run it or tap it. 6, 5, 4. How is that core feeling? I know. Take your time. If you need more time to get into it, go for it. Otherwise, we got 30 seconds right here. Burn. Yes. Have a whole core superset workout, right? Tap six. Yes, you can. This is it for 15 seconds. Six, don't rush it. Get it done. Yes. Whatever you got for 5, 4, 3, 2, 1. Yes. Relax. Stretch and back. Come up very slowly. Team, I want you to pedal those feet. Get that little stretch back through here. Slowly roll it up. Oh. How do you feel? Right. I know. That last set was truly a burner. You know why? Because that was more of a superset of the same set of muscles. Right. Versus we had different. We mixed up the variables. We had different dynamics working, but we have the same set of muscles versus squat. Deadlift, all of that. Right? All right, team, bring it up right here. Make sure that you get more of a stretch and a cool down on your own little stretch to the side. Everything was working hard through here. Check out all of my other quick hits. These 10 minute quick hits, most of them are full body and they all will get strength and cardio. So your heart rate's going to stay up just by the fact that we're moving through it with very limited rest. So on a day that you need something a little extra, on a day that you don't have a lot of time, but you want to get something in full body in just 10 minutes, remember these. Bookmark them, save them, don't forget to like and subscribe to the channel that helps me keep making these free workouts for you. Take it behind squeeze. Yes. Team, think so much for showing up and moving with me today. Let's get one big deep breath in and out. You did it. That was your kettle bell. Super set. 10 minute quick hit workout. Great job, everybody.