11: 35-Minute Strength & Plyo Supersets Workout

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your strength and plyo supersets workout. So in this workout we are working with weights and we will be getting supersets. So going back and forth between two exercises of back to basic strength and some plyometrics. 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. Let's start just by getting our bodies moving with a march. So driving the knees up, pumping the arms, getting the blood flowing, and then we are going to jump right in. So we have five quick circuits or sets of super sets. So two exercises. At least one of them has a right side and a left side. But most of them we're going to get through pretty quickly. And we're going only going through twice. So this should feel like a little bit of a shorter workout. But we're going to keep that intensity up with our plyo. So what we've got is we've got a back to basic six exercise, either a lower body, an upper body, or a core. And then we will superset that with a plyometrics. Let's take a big step out right here, big stretch. So the plyo will be something, you know, a jump, something with a little bit of plyometrics, a little bit of a jump or plyo push ups, things like that. Because it is so important for our bone density, for building strength and for generating power. Now, having said that, I'm gonna give you lots of ways to do it. So don't worry if you feel like, oh, I can't jump or I can't do that. I'm gonna give you ways to get that. And it may not be the highest level or the highest impact or the highest intensity, but you're gonna find what works for you. Let's take a nice big Y and then drive the hips to the back right here with a hinge. So within that I'm gonna give you options. All we want is to get a little bit of the plyometrics. So I want to encourage you. I know this is something that has come up in the bodyfit athletic club of people who are trying things and surprising themselves right now. Let's take it to an eye with a little tap back lunge. You don't have to get super low, but we're gonna drive those arms up right? So we're here. If you can drop that knee down, you don't have to. So your plyometric is going to be something that is in the same muscle group or movement pattern as your strength. So if we got a lower body, we're doing a lower body. Let's hold it here. You can either hold it here or drop it all the way down. Big reach here, reach through and up right here. You can keep this up if you need to, or you can join me here. So lower body plyometric to go with lower body strength. Upper and upper core and core. Step that up, we'll get the same thing. Other side. So big stretch here. Nice hip opener. And if you can, we'll take it here. Reach through and up. So within that, again, I'm going to give you options. And all in all, we just want the mix of the strength and the plyo. Your plyometrics will be for a shorter amount of time. Let's go ahead and step back into a high plank or an all fours position. So whatever you need to get here. And we're going to take it little child's pose. And you're either coming up to all fours or to the plank. Sit back into the hips. Big stretch, and then here. So you will have a longer recovery, a full 30 seconds after that plyo. If you need more, please hit pause. Take your time, because we really want that recovery before we come back in to that strength. One more, and then walk your hands back. Let's do a few little cat cows on your knees rolling through your back, and then we'll bring it up. All right, so it should move pretty quickly. I love supersets. We got 40 seconds of our strength work, and then only 30 seconds of our plyo. Walk back onto those feet, give yourself a little stretch, and then slowly roll it up right through here. Tap it out and reach. I am fighting a little bit of a cold today. Maybe you can hear it in my voice. Don't worry. I feel fine, but I. I'm going to listen to my body, and that's what I want you to do. Anytime you work out, be where you are today. So I may take a lower impact option or a go a little lighter on the weights, and that's okay. I still showed up. All right, so be where you are today. You do you, and we're going to get through this quickly. So we're taking this with this week. In your challenge, you're going to have some lower impact cardio because we have the plyo today. And then you will have some higher intensity strength or some heavy strength as you go throughout the rest of your week. All Right. Your first set of super sets of exercises, heavy weights. You can either go two dumbbells, one kettlebell, you're gonna do a lunge. And that lunge can be whatever you want. I'm gonna take it to a forward lunge, just for variety. So forward lunge. If you want to do a reverse lunge, you can do that as well or a little tap back to modify. You don't get as low. Then we're going to do either a box jump or a step down or a jump down. I'll show you those as we get to them. All right, go ahead and grab those weights, whatever it is for you. Forward or reverse lunge. Let's have that right foot forward. Three, two, one. Here we go. Get low and drive it up. And I think what you're going to like about this is again, less sets, a little less load maybe than what we normally do, just in terms of volume, because we're also going to get the plywood. All of your plyo today is going to be body weight. It's not always the case. Sometimes we do add those weights in, which is great. When we can drive it up. Yes. 3, 4, 2, 1. Catch your breath. Shake that out. You got 20 seconds to breathe. Same thing. Other side. So again, you can do a forward lunge, tap back, or reverse lunge, or keep it stationary. Whatever feels best for you. Heart rate is up. Grab those weights. Other foot. 3, 2, 1. Or other side lunge, whatever that looks like for you. So now I'm stepping forward with my left and drive it up, keeping my chest open. Remember, it's okay to hinge slightly forward. In fact, we want that. Right? And here. It's always a challenge on that forward lunge. I know I don't do it super often, but it's really good for adding that extra balance and pushing out. Right? Drive it up. Ten seconds. Yes, you can. Three, two, and one. All right, team, so come over to your bench. Now, first of all, if you don't have a bench or a step, you can mix that. Make this just a squat jump so it can be here. Ply it. We want the landing to be where we get that plyometrics, right? Absorbing for our bone density, for our strength. Now, if jumping is not right for you, make it a small jump or drive the knee up, then land. Drive the knee up and land on the bench. You can either do a full box jump or bench jump. I have a slower, a lower bench. That's not right for you. Another option is a step down or a Jump down. You can always balance on the wall if you need to. This is still going to absorb some of that, so whatever is safest for you. Let's get 30 seconds only. 3, 2, 1. So all those options, just a simple squat jump. Either way. Notice I'm getting the plyo here, and then I'm stepping down. If you're feeling it, you can also be here, Right. If you want. Double butt up to you. 10 seconds. Then we get a longer breather. We do it all again. Last one. Three, two, one. Feeling that. So really embrace all of this. Time to catch your breath. We're back to the lunge. This time I'm going to do a reverse, and I'm actually going to take it into a little curtsy. You do you whatever version of a lunge that you want. We got 40 seconds. Again, grab those weights, catch your breath. If you need more time, just hit pause. Regular lunge. Curtsy forward or tap back. Here we go. And here. So I'm just taking it curtsy just to have a little variety. So we're getting in that transverse plank plane, and it really helps me when I step back to try to get my knee all the way to the ground. That just gives me a place to go. If that's not where your knees want to go, that's okay. Breathe. Yes, you can drive it up. Keep it moving. Here we go. And as I'm getting tired and relax. I'm being aware as I get tired that that chest wants to drop, those shoulders run around. So I'm pulling everything up. All right, Same thing, other side. Then we got our plier, and we're done with this lower body. All right, so let's get it done in 3, 2, 1, and up. Right here. Whatever lunge is best for you, I just want you to go heavy on it. And then we drop the weights. We keep it body weight for our plyo, right? So it's kind of like we're building in those sit intervals. Although I want you to think of it as more hit. Doesn't have to be going all out when true sprint intervals. Remember, we want to take it with a longer recovery. Yes, you can. Boom. Three, two, one. And relax. All right, team, last time with this. This is what I mean. We're gonna make it short two times only. Box jump, squat jump, knee drive. Take it down or step or jump down. Whatever feels best for you. Give it all you got. Here we go. And here. Remember, your jump down can look like this and then step it back up or this, right? You're still gonna get it done. Or this drive those knees to your chest. So remember, as you power up, knees to your chest, that's really also going to activate the core. If you've ever done a bunch of box jumps in a workout, you know, you feel your. Feel your core a ton the next day. Catch your breath. Let's grab some water in those high heart rate zones. Now we get a longer breather. Let's take it. Here we go. Our next round, we're going to alternate between big upper body pull with a row and a plyo push up. I'm going to give you options. Go ahead and join me here. Heavy weights team. If you only have one heavy, you can alternate. But because we're trying to keep it short, here's what we got. Regular bed of a row. Feet parallel or staggered. We're rowing for 40. Go heavy with it. Our plyo push up. You can do this a lot of ways. You can also do this on the wall. If that is a better option for you. Just walk those feet back. What I like is on the bench on my knees. You can also do it on the bench on your toes or on the floor. If you're on the floor, what you may want to do is pull one arm up, right? So as you go down, that's where you're getting the plyo. Right. If you're on the bench, this is what we're going for. Probably easiest way to do it. You could use a chair or. Or a couch. So what I'm looking for, it looks like this here. Push off, land down, push up. So power as you push off and then land for the ply upper body pull, plyo push. All right, Are you ready? Let's start with that. Bend over row. Grab your heavy weights again. If you need to alternate, you can. Otherwise here. Get set. Core engaged. Feet can be parallel or staggered. Whatever feels best for you. Let's hinge it. Here we go. Pull up towards the hips. Slowly down right here. Keeping the shoulders pulled back. Pull towards your hips or your rib cage that way. We're trying to keep it out of our neck and shoulders and really think about those big muscles along your spine. If you need to rest your back, come up to standing and then come back down into this. Here we go. Right here. 10 seconds. Squeeze in your shoulder blades. Yes, you can. Three, two, one. And relax. Set those down. All right, team, catch your breath. We're bringing it down again. You have all of those options. You can do it on the wall. You could do it on your knees. At an incline on your knees or toes on the floor. If you don't feel like you can get all the way back, especially if you're on the floor, just bring one arm up and then land on it. Getting that plyo. All right. I want you to wrap the core. Make sure that you're in position. So it's a good push up that it's not something like this, right? You still want that good, strong push up. You can always keep one hand on the bench if you need to, but. Here we go. Plyo, push up in three, two, one. Here we go. I love this. At an incline, if you need to adjust, adjust. Use your core, use your core. Power off with the upper body. Use the core to stabilize. Here's your plyo. What that does for our bones, for our muscles, for our power as we land, catch ourselves. And also that core, right? Yes, you can. Three, two, one. And relax. Stretch it back. I actually really love that one one, because it's slightly easier because I'm at a. An incline. Because we're not going for pure strength on that. We're going for plyometrics. One more time with our row, then back to that plyo. I told you it's going to be a quick workout, right? Let's get it done. We're going to take it with that row. Grab your weights. Again. Again. Nice and strong. Through your back. Shoulders back. Core engaged. Hinge it. Here we go. Right here. Pull 20 towards the hips. Elbows up, shoulder blades in. Keeping that back flat. If you start to feel like you're rounding, stagger your feet. Drop your chest more. I know it's easy, especially as we get tired, but really. Again. Visualize those big muscles along your spine doing the work. Not the arms, even though they're helping. Biceps are helping, but those big muscles of our back posture. 3, 2, 1. And relax. All right, team, catch your breath. Set those down again. All right, here we go. Plio. Push up. I felt it, right? It's only 30 seconds, but let's get it done. Floor, wall, incline, hands or jump. Here we go. And you don't have to go super far back. You can keep it small. It can just be here to here, right? Sometimes I feel my core a little more the further away I get. But again, you want the push to be what's pushing you back. Not your knees, not your hip flexors here. Upper body land stopped. Use your core. Yes, you can. 3, 2, 1. Relax. Stretch it back. Oh, man. Catch your breath, team. All right, so what we've got next is Our core. If you need a quick sip of water, grab a quick sip of water. All right, let's take it here. So if you have a bench, I want you to grab it. Here's what we're looking for. We're going to do a little reverse crunch into a leg drop. So we're here. So little lift, and then slowly down. It doesn't have to be two at a time. It can be one at a time or it can be little taps. Here's your modification. You can even just do a little march and then down. You can also do all of this on the floor. Not grabbing the bench, hands underneath. We're going to start with that. Then we're going to take it to a plyometric plank. I'll show you once we get there. So wherever you need to be, hands underneath your hips. Here, March. Bent knees or up to the ceiling. Here we go. Lift slowly. Lower. Pull it up. Strong little power, I like to say, is if you are trying to put footprints on the ceiling, up to the ceiling, not back. Think lifting your hips up and then slowly down again. If you need to take it with a little tap, right, it's up or one leg at a time. If you can do two, I don't want it to be momentum. I want to be slow and controlled. Bring it in. Lift. We got time for one more. And relax. Hug those knees in. All right, we're coming into a plank position, so we're gonna add a little jump to this, a little plyo plank. All right, so hands or toes, if you need to be on your knees. What I want is a little jump back and in if you can, or a little tap and tap again. We want the knees to land soft, if you can. We're gonna jump it up, jump it out, pike it up, jump it out. Just like we talked about before. I want you to think about your core lifting. Even though we're landing for the knees, the hips, the lower body, let's take it there. Are we ready? We got two versions of this plyo plank. I think you're gonna like them both. Join me in that plank position. You can be on your hands, too, if that's easier. You can be on your knees. Let's get set strong. Zip up the core, tuck the pelvis. You're either piking up and out or you're walking out and up. Here we go. Pike and out. Little lift, little lift. If you want, you can bring the knees in more up to you. That's going to give you a little bit of that Tuck. That's a little harder on the elbows, but go for it. This does not have to be fast. Again, you can walk it in, walk it out. It's all in how you land. That's going to get the core working. Five seconds. Hang with me. Three, two, one. Oh. Burn. Stretch it back. Same thing again on the bench. All right, team, lots of core. Let's take it down. So. Oh, feeling that up and down. However you want to do it. On the floor, on the bench, hands behind, hands underneath. March or straight legs in three, two, one. Here we go. Up and lower. Right here. Slowly down. We got 40 seconds. Footprints on the ceiling. Using that deep core to lift. Upper body stays relaxed. All right, you can even open up those elbows if your hands are up here to give you that little chest stretch. Not yet. Using momentum, not swinging. Using some power as I come up to the ceiling. But slow and controlled. Using the core as I go down. Core as I come up. Yes. We got five, four, three, two, one. And relax. All right, team, so this next one is going to be a plio plank with our arms. And guess what? It's gonna look like a plank press. Right, so we're up, up, down, down. That is our plyo, right? That is plyometric in itself. I'm calling it an upper plyo plank, but it is indeed a plank press. So you can do this on your knees, too. You can do this elevated. But let's get that plyo in our upper body just like we did in our lower for the core. Are we ready? 30 seconds. 3, 2, 1. Here we go. Up, up, down, down. And if you want, you can even add that little jump out and in if you want to get both. It's a little hard to coordinate, but you can do it. Up, up. I know. If you're starting to feel like it's too much, take them separate. Three, two, one. Oh, man. You guys, my core is on fire. Get a little stretch. Let's grab some water. Right. Plyo in the core. Core burn. Grab that water, team. I feel it. Cheers, y'. All. All right, here we go. We're taking it back to lower body. We have lower body. We have upper body. Let's get it done. Here's what we got, team. Super simple. You know what? You love it. I want you to go heavy with it. It is our deadlift. Nothing fancy, no swings, nothing like that. And then for our lower body, we're to going to get a lateral jump. So we're going to go side to side. It's going to look Kind of like the Heisman, in fact. That's going to be your modification. It's also going to look a little like a skater, but you don't have to cross behind. I just want you to go side to side if you need to. You can add a little tap down, but we want the impact as we come down so heavy on your deadlift. Lateral jump. Body weight. Grab those weights. Two times the resolve we need. Shoulders back, core engaged. Here we go. Stand up straight till we get here. And up, down, up. Breathe. Hips to the back. Soft bend in the knees, keeping those weights close to the front of your legs. Painting the front of your legs or shaving your legs, whatever visual helps you the most. Shoulders back. Impact. Three, two, one. Set them down. All right, Lateral. So side to side. Jump. All right, so trying to stay on one foot, if you can, you can. That's what's going to be helpful about that impact. If you need to tap the other one down, tap it down. Make it a little smaller. All right? Right side. Land soft. Left side. Here we go with power. Side to side. Just like that Heisman. Drive the knee up if you need to keep it a little smaller, keep it a little smaller, but still land. And remember all of these things. If it helps you to have a little balance, go for it. Maybe it's your countertop or the side of the couch if it helps you feel more comfortable, but you're able to get the move. Get the move. Three, two, one, Breathe. All right, catch your breath. Full breather back into that deadlift. If you want something a little different this time, Sumo deadlift. Toes out. It's still a hinge. Up and squeeze. All right, all the way through. Let's get it done. Grab those weights. We're here. Deadlift or Sumo deadlift. Shoulders back. Here we go. And stand up straight here and. And squeeze. Yes, you can. 10 seconds. Make them good. Get low. Really connect with the back of the legs, inner thighs, glutes. A little bit of low back pelvic floor. Last one. And breathe. Right. All right, team. Side to side. Can you add a little more power? As in make it a little more of a bound. Side to side. Can you drive that knee up to get a little bit more core? What can you do in this round? Because we're getting water after it. In three. Lateral jump. Two, one. Right here. Drive the knee up. Power. Land soft again. Safely. In a way that's good for you and maybe that's here, but get that pie. Keep the pie. 10 seconds. Make them good, huh? Three Two, one, and done. Grab some water, team. Oh, man. Yes. We are up there. Cheers, y'. All. Here we go, team. All right, we are back. This time you're going one round of biceps, then some plyo, one round of triceps. Here's what we got. Bicep curl, regular. Your plyo is one weight. Sorry, all but one of your plyo. And you're going to do an alternating slam as if you're slamming a medicine ball, right? So you don't have to go over your head with the weight. If it feels better here, you can also keep it body weight or one weight, medium weight in the center. Okay, that's what we got. Your second round, we're going overhead triceps, so we get those accessory muscles. And then your slam again. Let's do it, team. All right, I'm going to aim for my 15s on this bicep curl. Let's get it done. Shoulders back, core engaged. In three. In, two, one. Here we go. Up and in, down and out. So it's only one set. So I'm going to go heavy with my biceps. We can do it, right? And here. Breathe. I know. 10 seconds. 3, 2, 1. And relax. All right, team, so I'm gonna go with my 10 on this because, again, we want some power, but I don't want anybody to feel like they're pulling with their back and their neck. So if you. You would rather get the plyo as if you're slamming to the ground, which again, is upper body plyo, and then those little tap outs for lower body. You can, if you want to add the weight, I would just say go medium to light. And again, you can keep it close to your body or you can go rainbow over the head. We got 30 seconds. Core engaged. Upper and lower plyo together, but aiming for upper and core. Here we go. Yes. Breathe. Really, as if you're trying to slam it down, not into your leg. But that's where that power is. Feel those arms. I know. And that cool our h. And relax. All right, team, this time we're going over our heads. Give your time. Give yourself time to catch that breath. Over our head with triceps. So we're here, right? Just like that. So I'm going to go a little lighter. You can go one weight or two. 40 seconds. Then one more time with that. Side to side, slow slam, alternating slam, triceps. Let's get it done. Overhead core engaged. Right here. Here we go. Elbows in. So if you need to switch to one weight, if you feel like you're starting to only be able to get to here. Switch to one because we want to try to get as far down as we can. Remember, we've only got one set of these. I know. I'm feeling it, too. Keep those elbows in. They're tired because we did those plyo push ups. We did that plank press. 3, 2, 1. They should be tired. All right, again. If you want to take it body weight, that's what I'm going to do on this. So I can go a little higher and slam, slam, go for it. If you want to keep the weight, keep the weight. We got 30 seconds, team. In three, two, one. Right. Power down is if you're throwing a medicine ball. And if you actually had a medicine ball, we would. It would bounce. We would catch it. Actually, one of my most favorite things to add right here. 10 seconds. Breathe. 5, 4, 3, 2, 1. Catch your breath. All right, team, wrapping it up. Those are our circuits. How about we get one little bonus move? And listen, it's going to be a combination of strength and plio. Here's what we got. It's a doozy. We're going to call it. Sometimes it's called a man maker, sometimes it's called a woman maker. But here's what we got. I want you to go one heavy weight, and we're going to take it here. You're going to take it into a push up. If you want, we're gonna row each side. Row each side. We're gonna do our climber for four. We're gonna take it here. We're gonna swing it up and over our head and down. Now if you're not comfortable with the swing, I want you just to come up and curl and here. But I want one heavy. If you want to try the swing. I know we don't normally do overhead. I know that feels like a lot, but we're gonna get that plyo as we jump up. We're gonna get that plyo as we do our climber. If you forget a part, don't worry. This is it. 60 seconds. All right, let's make it good. If you want to start from the burpee, you can catch your breath. If you want to start down in the plank position, you can do that too. Push up row. Climber pop up, swing and back down. Three. Are we ready? Get set. Two. One. Last 60. Here we go. Throw each side. You got it. Climber for four. Four, three, two, one. Pop it up if you want. Swing and down now. Only do what's comfortable for you. I know, not everybody wants to swing over their head. So again, if you want to walk it up and just squat and curl, that works, too. Here we go. If you want to walk it back, you do you. This is your moment, your bonus. And we are halfway there. Yes. And down. Here. I know, I'm tired, too. We got 10 seconds. Let's make them good. Make them count. Here. And down. And relax. All right, team, wherever you are, get that stretch. I know. I feel it, too. Walk your feet in. Pedal. I debated about just doing a regular swing, but let's take it right here. Hands on top of your legs. Roll through. Cat, cow, in your back. So feeling my legs and arms more than I thought. First, I wondered just two sets of the strength. Is that enough? It is indeed enough. Right, Bring it up. Because the plio takes of a lot, a lot out of you, we want that to be a little bit shorter. We want those quick intervals. We want that to be focused on how we land, for our bones, for our muscles, for everything supporting those joints, right? Tendons, ligaments, all of it. Let's take it right here. Chin to your chest. My arms are shaking a little bit, guys. And breathe again. Sometimes I program this out, I plan some things, and then I look at it on paper and I'm like, that feels a little light. And then I come in here and do it like, that was not light. I felt that. So tell me how you feel. And again, this plio stuff, I know we added in to some things, and we have a lot of things where you have the option. But don't underestimate, even just adding in a few little jumps in your day. There's some trends on social media, social media, of jumping 50 times a day or 20 times a day, adding in those little things, what that can do for your bones, for your strength. Bring it all the way up. Shake those out, please. Get some more stretching on your own. We're keeping it kind of short, but I know you and I know you're gonna get some more mobility and flexibility throughout your week. And don't worry, we got some low impact cardio tomorrow. We got some heavy upper and lower coming later and in your week. Thank you so much for being here. Let's get one big, deep breath in and out. You did it. That was your strength and plio super sets. Great job, everybody.