16: Full Body Dumbbell Superset Workout | Strength, Cardio & Core | Only 26 Mins!

Hey everybody, I'm Amy from BodyFit by Amy, and this is your Dumbbell Superset 6 workout. So just like it sounds, we are working the entire body using dumbbells. We'll be working in supersets, so going back and forth between two exercises. And for the six, we're gonna have 6 circuits with 6 reps of each exercise. Don't worry, I'm going to talk you through it, and of course I'll 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. You can march, move those arms, just get the blood flowing, muscles warm, energy up, and get ready to move. Let's roll those shoulders. We're going to keep this warm-up pretty short because it's going to be a short workout. This is going to be a fun one. As I said in the intro, Superset Six— so 6 circuits, 6 different supersets where we get 6 reps of each exercise. So only 2 exercises, take them right here, and we will group them in lower body, upper body, core, lower body, upper body, core. I think you are going to like it. I think you're gonna have a good time with it, and I think you'll find it's a little bit like an AMRAP workout. So just shift your weight here to here where you can go at your own pace because it's only 6 reps. One, I want you to try to go heavy if you have heavy weights, and I want you to work to a level— if you go heavy and you need more of a breather in between between, go for it. Let's take those shoulders here, press out gently. If you can go back and forth, especially if you have lighter weights, think of it as that metabolic conditioning because we're not getting structured rest periods in between. We're just going to set the clock for 2 minutes and we're gonna get what we get, right? Let's roll those hips here. So it's a little bit of a different format, but I think you're gonna like it. It's gonna move quickly in that way. Sometimes we don't have our structured circuits, but there are 40 seconds, 30 seconds, whatever it is, 2, 3 sets. Sometimes that makes it go a little bit quicker. So I think we're gonna be done before you know it. One more time, and then let's take those hands behind the head. We're just going to get a hinge right through here, drive the hips to the back, and really pull those elbows back to open up through the chest. So we're here, hips to the back. Again, pull the shoulders back. One more. And then if you can meet me down on the mat, you can be on your knees or you can be on your toes, but let's just get a little forward and back, getting the core working right through here. And then we're gonna rotate. So you can be again on your knees or on your toes, but rotate side to side to open up through here. Right here. And we'll get one more each side. Big child's pose. Sit back, really shift into the hips, shift into the shoulders so we loosen that up. And then roll back on to your feet. Take your time, slowly make your way back up. All right, so as I said before, let's tap out and reach. We are getting it done in 2-minute circuits. It doesn't sound long, but you're going to be able to get a lot done in that. So again, supersets, 2 exercises, but it's going to feel like an AMRAP. With an AMRAP, it stands for as many rounds as possible. So the idea being that you're at your own pace, you're counting reps. I know we don't normally do that, and listen, if you don't want to have to count your reps, just watch me and switch when switch. That's okay too. But if you can, 6 repetitions of each, going back before— for— back and forth between 2 exercises that either work lower body, upper body, or core. All right, your very first one, we're going to do a squat. So I'm going to do 2 heavy weights, sit low, and then after 6 reps of that, we go into the deadlift. All right, I know you may have heavy weights, so if you need to set them down in between, or if you want to go one weight for your squat 2 with your deadlift, you can. But we've got 2 minutes on the clock. Grab some heavy weights. If your hands need a break, take it. If your heart rate or your muscles need to break, take it. Otherwise, we're squatting. 2 minutes starts now. Sit low and drive it up. Now what I might do is give you some variations during this, like we might do a plié squat next or goblet squat. Up to you. Remember, it's only 6. I know it's tricky, I'm not used to it either. All right, and then take it to that deadlift. Here we go. So again, only 6 reps, we're— but we are getting repetition. So it's a little bit like cluster sets or Tabata where we get short little intervals in between, and that's where the work comes in. There we go. And back to the squat. I'm going to take my toes out into a plié. Here we go for 6. Again, you can count your own reps or you can switch when I switch. I got to really concentrate. Back to that deadlift. Here we go, 1 minute down, 1 to go. Here to here. All right, we got about 40 seconds. Can we get each one one more time? You pick your squat. I'm going to go plié squat again. 6. 30 seconds. Can we get 6 of that deadlift? Up to you, however you want to get them, whatever you got in these last 10 seconds. Oh man, is this going to time out perfectly? It might. Here's my last rep. 3, 2, 1. Yes! I don't know how that worked out, but it did. Whoo! All right, shake it out. Now if you need water, grab it. I'm gonna probably grab it between every other one. While you're getting water, watch me. This is all down on the mat, so we're gonna do a plank or quadruped row. So you can either be here for 6— that's 1, this is 2— or you can be on your knees. Then we're flipping over onto your back and we've got our chest press, right? So then we got 6 here. So a lot of mobility work in the fact that we have to flip from front to back, working in that mobility. That's why we're doing it. All right, so starting with that row, 6 and 6. Ideally we will get 2 to 3 rounds through. I want you to really think about that core, sneaking in that core on that plank. Join me on the mat, on your knees or on your toes. Plank row, 3, 2, 1. Yes! One more each way. And onto your back. Take your time getting to it. Here we go. Now it may take you a little more time, that's okay. You do you, be where you are today. Almost doesn't feel like enough, right? But then you remember we go back into it. And here, here we go. Back in the plank or all fours. Core stays lifted right here. 1 minute down, 1 to go. 6. Regular press if you want to rotate those palms in. To make it a little different, you can. Yes, team! All right, we got 40 seconds. 6. Let's see if this one works out right. And don't worry if you're slower or faster than me. Again, it's all about being at your own pace. 20 seconds to go, can we get them in? 6. See how that gets tiring because we're not getting any breathers even though we're only getting 6 reps. That's 2. All right, you got 5 seconds. I want you to just do more reps if you need them. 3, 2, 1. I think I did 7. On that last one. There we go, team! Open those shoulders out. Woo! And breathe. Let's grab some water. All right, shake it off. Quick sip right through here. All right, we are taking it with some standing core. Which is also going to get your upper body. Here's what we've got. You got your knees here, we're gonna do a standing crunch here to here. Then we're going chop right for 6, chop left for 6. All right, we may only get 2 times through, we'll see how it goes. We may adjust a little bit. All right, but one heavy to medium dumbbell. I'm gonna go with my 15. You can also keep this body weight if that's better for you. We're gonna have more on the mat for our last round of core. Here we go, 2 minutes starting now. Standing crunch, so right and left knee is one. We might switch that up, who knows. One more each way. All right, let's take it chop for 6. You can keep it close to your body or extend it out. Breathe. If your shoulders need to break, give them a break, or your heart rate. Other side, close to your body or extend it out. I know we're feeling those arms too, right? All right, back to the center. Let's cross our crunch. One, just keep— think about your core. All right, I know we're thinking about our knees and our heart rate is a little bit of bonus heart rate too. I think that was 6. All right, chop it here. Here we go. Hip to shoulder or down. 2, other side, here we go. All right, we got 15 seconds. Front or cross, whatever you got, or mix it up. Cross it if you want. There is our time. Yes, team! All right, standing core. Think Man, these are going fast, right? Do you love it? Shake it out. So just because we're halfway through, let's just get a little cardio mobility to open up those arms, open up those hip flexors. Next round, we're gonna go get a little bit longer. All right, we are going to go 4 minutes. I know that feels long, but because we're gonna have right side, left side of both. So while you're doing that, let me bring it here. Watch me here. With your weights, you're gonna do a regular lunge for 6. You can step back into it, you can keep it stationary, you can do a little tap back. Then you're going to keep that same foot forward into your kickstand deadlift for 6. Then we go other side, regular lunge for 6, kickstand deadlift. That's why we're going 4 minutes, because we have 2. It's going to be a big burner for the arm— for the legs, but arms are coming. All right. Grab some heavy weights, one foot forward. Your clock starts now. Here we go, lunge it for 6. And again, I may give you some options. Maybe we'll do a curtsy lunge on the second one. What's going to be tough on this is we're going to keep the same foot forward on both. Again, if your hands need a break, set it down. Kickstand deadlift, 6. 5. Remember, this is a hinge. Push the hips to the back. You're in the kickstand position. This one is double the time because we have double the exercises. Breathe. Shake it out. Other side when you're ready. Here we go. I can tell I'm gonna need to set my weights down after this round. I'll get both of them then give my hands a break. Up to you if you want to do that. There's that heart rate. Here, kickstand hinge, drive them to the back. 1 minute down. Shoulders back. All right, if your hands need a little breather, put them on the bench or on the ground. This time, if you want curtsy lunge, let's say the same with that deadlift. All right, we're a minute and a half in. Get ready, curtsy lunge, here we go for 6. Get low, push out of the hip. Remember, we don't have to rush it. I know sometimes it feels like because we're counting reps We want to rush it, we don't have to, I promise. Your heart rate's going to stay up, we're going to get it done. Kickstand, shoulders back, get set, here we go. Front leg taking the weight, kickstand is just hanging out to give you that balance. Connect with the core. 2 minutes down, 2 to go. You can hang on to those weights. Let's get that other leg curtsy. Here we go, 6. Oh, this one does not want to get as low for me, so I'm going to really just take my time with it. I think. Here we go. Not very good at counting today. 6, 5, 4, woo! 3, 2. Sorry if I'm messing up your counting. Give your hands a break. All right, we got 1 minute to go. If you're where I am, let's do 4 and 4 of each. So we can get them in. All right, here we go. Whatever lunge you got. 4, 3, 2, 1. We probably could have gotten 6, but let's do it. 4, 3, 2, Other side, here we go. We got 30 seconds to get it. 4, 3. 4 minutes is a long time, right? Especially hold those dumbbells. There we go. Stand up straight, make that form good. I know we're tired, at least I am. Ah, yes, team! There's your time. Catch your breath. Oh man, that got my heart rate way up there. Cheers, y'all! I know, I feel it too. Woo! All right. Let that heart rate come down, whatever you need to do to shake it out. This is kind of what we needed after that, right? All right, 2 more rounds, 2 minutes each, all standing. Bicep curl for 6, overhead tricep for 6. All right, if you want to press into it, you can, but we got a lot of shoulders with that. All right, it's going to be a burn in those arms. If you need to switch to one dumbbell, you can. I'm going to keep it my tens the entire time to try to keep 2 dumbbells on each. You can go 15, maybe you're stronger in the biceps and you want to bring it down. Whatever works for you, 1 weight or 2. 2 minutes, let's burn out those arms. Here we go. 6, breathe. Take your time. I know I can feel myself wanting to rush too. Take it up. Here we go, behind your head. 6. My triceps love that it's only 6 reps. Back to here. Again, if you want to make it different, hammer curl. Keeping that core engaged. I know I get quiet when I have to count reps. Bring them up, here we go. If you feel your back get into it, stagger it. 6. Burn! All right, do we want to make them different? Let's take them out to the side. Oh, you don't have heavy ones, maybe do that. Squeezing your back muscles. Here we go. Ah, burn! Elbows in, especially as we get tired. We got 20 seconds. What do you got, team? 6, 5, 4. Now you see why this works, right? Even though— 10 seconds. Whatever you got for tries, this works because We are getting it done back to back like a cluster set. Can we get one more? Oh, you guys, man, stretching that out. Shake it out right through here. I know. All right team, last round. This is it. I know those arms are tired, but here is what we got. We got our standing core. Let's take our core down to the mat. We're gonna take it here, and guess what? Because we got right and left on this, we are gonna take it for 6 and 10. So we got 6 full crunch, everything in, everything out. That's 6. Then we take it in our mountain climber or knee cross. We go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. You can cross them if you want, but we're going back and forth again. Our mobility, going front to back, whatever you got. Full crunch for 6. Your 2 minutes starts now. Here we go. 6, 5, everything in. You can also march it, and then 10. Here we go, 10. It's going to be a good one. Here we go, everything in for 6. Kind of defeats the purpose of the superset sets, and then when I mix it up, I know. Back to your climber. Cross it if you want for 10. Oh, my core is already burning. 1 minute down, 1 to go. Here we go. Lift the hips, lift the shoulders. Try to hold for a count in the center. Use that deep core. I know it's tired. Here we go, 40 seconds. Can you get both in? 6 and 6, everything in. 6. Ah, 20 seconds. So if you're on that climber, I just want you to finish it out wherever you are. 20 seconds for a climber. Stop counting, just go for it. Last for core, you got it. Woo! Breathe. 5, 4, 3, 2, 1. Stretch it back. I know, breathe. Bring it up, team. I think we got just enough time for a bonus move. It's only 1 minute, right? Shake it out. All right, we are going to take it to a side lunge row, two legs. Side lunge row and then curl and press. So let's go wide row. Forgot we need to go a little lighter. So wide row, so you go a little lighter with those arms. If you want to go heavier with the arms and forget the curl and the press, you can. Side lunge row, side lunge row, curl, press, and down. 1 minute bonus move, go for it. Brain not pain, here we go. Wide row, step out of it, get low. Wide row, you can also do a clean and a push press if you want to incorporate some power here. Wide row, you got it. Your clean looks like this, or alternate, or take the press out. You do you. That's all my shoulders are feeling. Here we go. I know the beginning of this workout didn't feel so bad, right? Now we're feeling it. 10 seconds. Here, here. 3, 2, 1. You did it! Oh man, you guys. Shake it out. How are we feeling? My arms are spent, my legs. Again, the beginning of this workout, those squats and deadlifts, I was thinking, huh, it's not gonna be so bad. Got progressively harder, right? That's how workouts go. Even if I try to front load it with some of the harder stuff— let's reach it up right here on the front, chin to your chest— as we get more tired, as those muscles get warmed up, You're going to feel a little bit more. That's what we want. That is your body at work. That is your body doing its job. And again, we want to challenge it because that's how we adapt. That is how our muscles repair to get stronger. Take those arms to the back. You can open it up. You can grab if you can. Oh, let's get one foot forward. We're gonna keep this cool down pretty short, so please make sure that you get more of a cool down and a stretch on your own, and that you're working in some mobility, flexibility, stretching, active recovery throughout your week, throughout your days. I have tons of those workouts on my channel, so please make sure that you are getting it done. Fingertips down and Please like, please leave me a comment, please subscribe to the YouTube channel, please check us out in the BodyFit by Amy app. We would love to see you in all the places. Thank you so much for hanging out with me today, for moving, for getting that superset, getting those 6 reps. Let's get one big deep breath in and out. You did it! Oh, feeling You did it! That was your dumbbell superset 6 workout. Great job, everybody!