21: Sweat & Sculpt Supersets Workout | Full Body Strength + Cardio with Dumbbells & Kettlebells

Hey everybody, I'm Amy from BodyFit by Amy, and this is your Sweat and Sculpt supersets workout. In this workout, we are getting supersets, so going back and forth between two exercises, one that's a little more back to basic strength and one that is a higher intensity strength move to really get your heart pumping. I'll be working with both dumbbells and kettlebells today. You can use whatever you have available to you and of course I'll give you options to work to your fitness level. Are you ready? Let's do it! Let's start just by getting our muscles warm. You can start with a march and just pump those arms, anything to get the blood flowing, get our body's temperature up, get our energy up, and get ready to move. We're going to keep this warm-up short, so please make sure that you get more on your own if you need it. Let's roll those shoulders to the back one at a time, and then you can make it a little bit bigger. Arm circle circles. And then take it to the front. Start with just the shoulders, add those elbows. Can do this with or without the march. And then big arm circles, almost like you're swimming, right? And then let's take those arms, cross over and under, and we'll add a little step out. So just a little bit of mobility and movement prep before we add our weights. As you can tell, I have a whole family of dumbbells and kettlebells behind me. I'll be alternating between the two. You use whatever you have available to you. I'm going to try to cue you when you may want to go a little heavier or a little lighter, but it is totally up to you. Let's take it up with a nice big Y and then drive your hips to the back. So just like that, everything that we do, I will give you options. I will encourage you to be where you are today. That's where you are in your journey, in your fitness journey, and just how you're feeling today, right? So try things, challenge yourself, but of course The most important thing is that you showed up to move today. Let's take it right here. We're going to tap back, open up the hips. You can do a little reach, you can get low in a lunge if you want, or just tap back. Up to you. Big stretch right here. And then let's hold this one here. So you can either just hold a stretch, take it nice and wide, or drop it all the way down, reach it all the way up. World's Greatest Stretch. If you want to rotate, get a little spinal rotation or drop that knee, you can. Right through here, step it back in. Other side, right through here. And again, if you want to take it down, reach up and take it through. So we are getting it done today with supersets. So 3 quick circuits from here. Take it into a high plank or down on your knees, whatever is best for you. And then we're going to take it just a little child's pose and either up to the plank or up on all fours right through here. So we got 3 quick circuits, 2 exercises each. One will be a little more back to basic strength, and the other is going to be a little more high intensity but still strength-based. So a little more of those compound movements. Go ahead and walk your hands back. Take your time and slowly roll it up. So compound movements, things that add a little bit of power, a little bit of intensity. So reach across, we get the heart rate up and we get that strength. So a combination of both. Again, I will give you options. You do you, be where you are today. And of course, if you need more breaks, you can hit pause, you can take it to just body weight, you can make the weight a little bit lower if you have options. Whatever is best for you. I'm just happy that you are here today. All right, so we are going to start with our first two exercises. The first one, we're going to grab one dumbbell or kettlebell, and I want you to go something medium to heavy. So we're going to do a lunge, we're going to reverse lunge back, you're going to push out. If you have something heavier, you can just take it to here, then you're going to push up. If you want to bring the knee up, you can. So you're going to hold the lunge, push out, Hold the balance either here or here. Push up. If you need to make that a little bit of a tap back, you can do that as well. We're going to get that right side and left side. So right foot forward, left foot stepping back, weight at your chest. Here we go. Low, push up, push. If you can, big push all the way up. So we're having to hold the strength, but this is also getting your heart rate up. If you need to keep— whoo! I knew if I brought up balance— you can of course keep that toe down. Again, if you want to take it a little closer to your body, that works too. Getting the heart rate up, legs, glutes, lots of shoulders and chest. One more. Catch your breath. So A little light on the shoulders, not too much, but we're getting both sides. Now we're going to switch gears. Heart rate should be getting up. You feel that heart rate, right? Left foot forward, right foot stepping back. 3, 2, 1, lunge low, push out, step up, push up. Balance if you need to here, or knee up. Core engaged. You can tell it's going to be one of those days with my balance. Just got to take my time a little bit more. Left side is probably harder for some of us, and that's okay. And out, up. 10 seconds. We're going to be going down in time with our sets So you may be able to go up in weight. Last one, and relax. All right, let's get one heavy weight— heavier. We're going to take it down to the mat. Now if you can, we're going to come in a high plank and we're going to do a plank row. If that's not right for you, come on your knees and you'll just alternate from here. But we're getting core, we're getting upper. Bring it up. Here we go. Pull towards the hip, squeeze in the back. Hip, squeeze in the back. So this is our more back to basic strength, even though I know I feel it too. It feels like my heart rate's gonna stay up, but I want you to really focus on the core, right? All of our core is going to be worked in to these exercises. So obviously our plank here, but when we press out and up and balance. We're getting a lot of core with that lunge as well. 5 seconds. Can you get one more each side? 3, 2, 1, and relax. Yes team! All right, we're doing it again. This time it's only 30 seconds. If you want to try to go a little heavier, you can, or take it to a kettlebell. Up to you, but 30 seconds. Same thing, lunge, hold the lunge, push out, drive it up with or without the knee, press up. Here we go. I'm trying to go heavier. Yes, your leg is keeping the control, so really drop low, find your balance. Lots of core as the weight moves away from you in front and away from you overhead. So again, everything is sneaky core today. Yes! Can we get one more? And relax. Oh man, you guys, my heart rate is feeling it. Breathe for a second. Same thing, other side. We're going to lunge it back, we're going to step it up in 3, 2, 1. Nice and tight with the core. Push away from your body, step up and in, overhead. Strong arms, strong abs, strong legs and glutes. Yes, and here. One more, and relax. All right team, back to that plank row. Again, if you need to be on your knees or even take it standing, otherwise in that high plank, wrap that core in tight. Here we go, pull up towards the hip, and while we're pulling with the upper body, I want you to tighten out in that lower body. All right, So we're squeezing in our legs and our glutes, lifting in our core. All those things are going to keep our core nice and tight and keep our back and spine stabilized so we can really work those muscles along the spine. 5 seconds. Can you get one more each side? 3, 2, 1, and relax. All right, one more time. We got 20 seconds each. I'm going to switch to a kettlebell. Why not? A little bit heavier. This is 18. Same idea, push out, push up. 20 seconds only, so not very many. 3, 2, 1. Yes you can! Can you get one more? And breathe. Give your arms a little break. So it's a good method if you want to go up in weight each time just to see, because we're going down in time. There's my heart rate. Let's do it, team! Same thing, other side. Lunge and press out. Knee and press up. 3, 2, 1. Nice and tight with the core. Sneaky core. Yes you can! 5 seconds and relax. Oh, last time, 20 seconds with that plank row. Whatever you got— knees, toes, standing plank. Let's lift in the core, tuck the pelvis in, zip everything up. Right and left. We won't get very many. Good form. 3, 2, 1, and here. Yes you can! Squeeze in your back nice and tight. Can you get one more each way? 4, 3, 2, 1, and relax. Ah, all right team, before we close out the circuit, no superset but 2 exercises. We're gonna take it to a deadlift and then if you want a kettlebell swing. If you're not familiar with the swing or the swing is not right for you, you can keep the deadlift both times. Your deadlift is here, drive the hips to the back, stand up straight. Your swing will be a dumbbell or a kettlebell, drive it up. We'll get a little rest in between, 40 seconds, then 30. Grab those weights, shoulders back. I want you to catch your breath. I know we're breathing hard. 5 seconds, 4, 3, 2, here we go. Hinge it. Stand up straight, keeping my eyes out in front. That's going to help keep my back flat. Push the hips behind you, stand up straight right here and here. Down and up. Halfway there. Keeping the weights close to the front of the body, right? And up, down. 5, 4, 3, 2, 1. All right team, you can do exactly that again. Rest your back, rest your glutes, or if you want, grab a kettlebell or dumbbell in the center. 30-second swing. Remember, with our swing, we're going to power it, we're going to drive it up with the hinge, lock it out of the top, let it drop and follow. So all your power's from here, arms are along for the ride. In 3, 2, 1, power! Let it drop. Yes you can! Huh, and drop. Lift up through the center into that deep core. Lock out in the knees and the hips. Arms are not lifting, but they are getting the work. Use your breath. 3, 2, 1, swing and relax. Yes team! Ah, give yourself a little stretch right through here and let's grab a sip of water. All right, here we go, quick sip of water and we jump in to Circuit 2. Cheers y'all! Woo! I know, so sweat and sculpt. Cheers! That circuit, I'll admit, they both felt like— both this one probably feel a little bit the same. Here we go. All right team, so here's what we've got again. We're gonna have one that's a little more sweat-based power, get the heart rate up, lower body, and then we're going down on our back for a press. So your first move is here, medium to light dumbbell. I'm gonna go down in a side lunge towards my hip. And then I'm going to bring that knee across. All right, I'm going to give you some options as we go, but go ahead and grab that weight. Here we go, to the hip, side lunge, to the knee. So you can keep it really small, just cross the knee there, lean into the hip, shift the weight here and here. If you want to take it more, twist, big arms, right? Twist. And here you can make it a little bigger, but it is your call. Again, we're getting sneaky core with that rotation, with that twist. We're getting lower body with the side lunge. We're getting arms and shoulders and chest right here. And relax, catch your breath. So again, a few options if it bothers your back. Keep that weight close to your body and just bring the knee up. You don't have to do any of that twisting. I really want you to sit low into the hip so we really get outer thighs and glutes and power up. If bringing the knee up is too much balance, just bring it up to center. Here we go. So you can be here to here, keep it small, or even just turn your body. That works too. This is also an exercise you can do totally body weight. So if you feel like, I don't know if I'm getting the rhythm, next time just take it body weight. Drop that weight. Main thing, I want you to get into the hip and the glutes, power from the lower body. So we're getting overload in the lower body, not with weight, heavy weights, but with— right here— with repetition, cuz we're isolating right side and left side, and relax. All right team, next move. We are down either on the bench on your back, or we're down on the mat. We are going to do just a flat press. I'm going to give you an option to add some core, but it is optional. So join me down either flat on the mat or on the bench. So this is what we want. It is just your regular press. Turn your palms in slightly, elbows in. We're going to bring them down either to the floor or past the bench and up. If you want to add a little extra core and you feel secure doing this, feet in tabletop. 3, 2, 1, slow. You don't have to do anything with the core, we're just gonna have our feet in tabletop. We may shift our positioning a bit in our second and third rounds. But for now, just focus on that upper body push. We got upper body pull with that row, we got upper body push with this press. So our big upper body compound movements while we keep the core engaged, either with a plank or this, right? 5 seconds Can we get 2 more? One more, and relax. Woo! Ah, yes team! All right, so that's what we're going with. We'll shift the position of our legs a little bit second and third time if we want. Now we are going back to that side lunge again. Get deep. If you'd rather just get the power and the higher intensity intensity, take it body weight. If you want to keep the weight going, and again, you can switch dumbbells and kettlebells, make it big, make it small, up to you. But really try to shift your weight into it, turn your torso just a bit. Feet in or knee in, turn your torso just a bit. Here we go, 30 seconds. And if you have a really lightweight and you really want swing it, that works too, but only if that feels good for you. And up. Yes, hang out in that bottom for just a second in the lower half of that side lunge. Last one, and relax. Really let yourself hang in into that hip. So again, we really get the booty, we really get the hips, outer thighs. Oh, you guys, high heart rate! Let's do it. 3, 2, 1, other side. And I know this side always feels a little wonky to me. Listen, if, if all you do is side lunge and knee, you're still getting the core. If you can, we add that little twist and twist. Yes! Oh man, 5 seconds. 3, 2, 1. All right, back down onto the bench or the mat. This time we can push our feet away. Just a tiny bit if we want. Join me, heavy weights if you got them. Your feet can be flat if you want to focus on just the upper, or here if you want a little extra. Push them away from your body, really tuck that core, focus on the press. 3, 2, 1, 30 seconds only. Up and in. Yes, you can. And up. Yes. What is your core doing? No matter where it is, even if your feet are flat, I want you to bring those hip bones in. Last one, and relax. All right, here we go, team! Woo! Last time through. All right, heavier weight if you want. I'm going to go with a kettlebell. Again, 20 seconds only. Make it good. We don't have to get very many, but little twist to the hip, little twist to the knee. Hold the weight if you can. 20 seconds on the right, quick breather, 20 seconds on the left, then we finish with that press in 3, 2, 1. Right here. Yes, you can! Here, boom! Strong arms, I know. Can you get one more? You feeling that hip? I know I am. Again, a lot of glutes, quads, hammies with that lunge. A lot of hip, outer thighs, obliques with the side lunge. Let's get it with that other side. Catch your breath. 3, 2, 1. Hang out for a count down here. Push off, drive up and twist. 3, 2, 1, relax. All right team, last time with the press. If you're feeling spicy, push those knees out even more, or just keep in a tabletop to keep that core working. It is up to you. It's only 20 seconds, so let's get it done. 3, get down. Feet can be up or push them out, whatever you got, team. This is it for 20. Nice and strong, that upper body push and that core. Wherever you are, here flat, here nice and tight. Oh, last one. Boom! And relax. Let yourself hang for just a second. Before we close it out. Close out this circuit. We are going to get one more swing. So dumbbell or kettlebells, if you just want to do a dumbbell or kettlebell deadlift, feel free. But if you want to do a swing, grab a kettlebell or dumbbell. 30 seconds, we're in the home stretch, team. Here We go lift in the center, wrap that core. Deadlift or swing. 3, 2, let it drop. Yes you can! Drive it up, let it drop. Power, lock out at the top. 3, 2, 1, swing and relax. Oh man, you guys, grab some water, quick sip. Here we go. How are we doing? Cheers, y'all! I know, I'm feeling it too. All right, one last round. It's a quick one, don't worry. Dumbbells or kettlebell, I'm going to switch between the two. We're going to do a curl into a squat. So bicep curl either here or here, squat low and hold, drive it up and up, slow and controlled. If that doesn't feel right for you, bicep curl, squat with them low. Then we're going to be down on the bench, we're going to do some overhead triceps, and we're going to get— I'm going to switch to my heaviers— overhead triceps and some core. All right, are we ready? Bicep curl squat, little pause at the bottom, 40 seconds, here we go, and up. Again, you can have these palms turned in or here. It's more of that racked squat. You might want to alternate between the two. If you got a kettlebell, it's between two hands. That's what I'm going to do my second round. Yes, 10 seconds. 5, 4, 3, 2, 1. Relax. All right team, down on the bench again or the mat, whichever you got. Lying triceps. Now if you want, you can lower one leg at a time for some bonus core. Watch me here. Our main goal is this, right? But if you want to lower the legs one at a time with it as well, let's go for it. Go ahead and get set in 3, 2, 1. Start with your tries down by the ears and up. Remember, those elbows should be right above the shoulders, wrist above the elbows. If you want to slowly lower one leg at a time or toe tap You do you right here. Yes, right here. Here, 5 seconds. 3, 2 2, 1, and relax. All right team, back to the top. We got 30 seconds. If you want to try it with a kettlebell, it's gonna look like this. We're gonna do the curl here. You're gonna sit, you're gonna hold it like a goblet squat. If you want to keep it dumbbells, keep it dumbbells. Let's do it. 30, hold, and up. And breathe. Yes! 10 seconds. Strong arms, strong legs. One more. 3, 2, 1. And relax. Same thing with the triceps. If you want to try it with the kettlebell, it's a little bit different. If you're not comfortable with that, you can go close grip press or triceps with the dumbbells. We're going to take our feet up, we're going to lower one down, we're going to tape it here. So again, if you don't feel comfortable, you can go close grip press or back to your dumbbells. Tuck the core in 3, 2 1. Kettlebell, you may have to angle a little bit further back. That's okay. If you feel comfortable lowering the legs, go for it. I know sometimes people prefer the grip of dumbbells, feels a little more stable. Sometimes we like to get the kettlebell, but of course, safety first, always. One is not better than the other, they're just different. 3, 2, 1. All right team, last time through, let's get after it. 20 seconds, 20 seconds. If you want, you can make this a clean, if you know what I'm talking about. Your clean is just your power curl, or with your dumbbells, power and squat. 20 seconds, 20 seconds. Let's do it. Here we go, curler clean squat. Yes, you can do it, team! Boom! 3, 2, 1, down on your back into those triceps. 20 seconds, whatever you got, with or without the legs. In 3, 2, 1. Oh, my legs automatically wanted to go down for 2, up for 2 with both. You do you. You can keep— you can keep the scissors if you want, but strong arms Yes you can! Yes! Oh man! And relax. Ah, you guys, that was it for circuits, but I think we got to squeeze in one more swing for a bonus move. I know we're at our time, but let's get it done. Bonus move, swing or deadlift, 30 seconds as always. We got, and we are cooling it down. Let's do it, team! Shake it out, get set in 3, 2, 1. Let it drop. If you're feeling spicy, hand it off. Up to you. I know we snuck this one in. We said the last one would be shorter, and it was, but power, power, So close. 3, 2, 1, swing and relax. Yes team, pedal your feet right where you are. That was it team. Oh, stretch that back. Woo! Ah, yes! Pedal. Let's take it out right here. Stretch your back and your shoulders as you press out gently. We're going to keep this cool down super short cuz I promised you a short workout, so please get some more stretching on your own after this workout and hopefully during the week, during the rest of your day. If you have time. Little hamstring stretch there. I know we want to make sure that we're getting our mobility and our flexibility throughout our weeks, throughout our days, not just at the end of the workout. I'm here to get you in and out, but please get a little more, especially if you know you carry tension in a certain place or places. Oh man, I hope that you're leaving feeling better than when you started. I know I am tired but energized energized. Let's get one big deep breath in. Thank you for being here. And out. You did it! That was your Sweat and Sculpt Supersets workout. Great job, everybody!