25 Minute Sculpt Superset with Weights Workout - SCULPT #13

Hey, everybody. I'm Amy from BodyFit by Amy. And this is your sculpt superset with weights workout. This is day 13 of your sculpt challenge. In today's workout, we are going to work the entire body in just 25 minutes. We'll get strength, we'll get cardio, and we'll do it all using either a set of dumbbells or a kettlebell, or both if you have it. We'll be working in lower body, upper body, and core supersets. And of course, I will give you lots of different options to work to your level. All you need for this workout is your dumbbell or kettlebell or both. Are you ready? Let's do it. Let's start just by moving our bodies. You can go ahead and march or jog, get some rolls through the shoulders. We're just going to quickly get that core temperature up, get the blood flowing, get our muscles warm and ready to go. Also, just get things engaged, get a little movement, prep for what we're gonna do. We are going to keep the warm up pretty short, so of course, if you need more, please get it on your own. You can check out the links in the description below. If you need a longer warm up or cool down, step it back right here. Keep that little step back. And then let's bring the hands forward and forward and forward. And here, hold it down right here. If you can drop that knee. So a little bit of a lunge. That's not right for you. Just hold on. Just tilt that hip forward. You can drop it down, drop it down, drop it down. And then let's walk that front out. Front foot out. You can stay right here and stretch it over or drop it down and stretch it up right through here. Big stretch and then come back to center. Same thing. Other side. Take that other foot back. Drop down if you can. You need to grab onto the wall. Just tilt that hip forward. Stay right here. Reach it over or take it and reach it out. Big stretch right through here. Big step in. I want you to round it up. Big reach, squat it down. Right. Big reach, squat it down. Two more just like that last one. Sit low if you can. Just let those hips go side to side. If you can even get down here, that's great. Otherwise, step those feet out right through here and lean in. Side to side. Yes. So this we are working in super sets today, meaning we're gonna have two lower body exercises, back to back, two upper body, two lower, two upper and core. Go ahead and put those hands down if it works for you. Take it back into that high plank. Otherwise stay right where you are. Press up into that down dog back to center. You can also be on your knees. Get a little stretch through the back. Two more like this one. And very carefully, either walk your feet in or walk your hands back. Round it up right here. All right, team, so we have two four minute rounds and then a three minute round and a two minute round. That's right. We are keeping it quick today, so you're gonna have to stay with me in between your rounds. I'll give you your next two moves. You always have the option to drop down to body weight if you need to. And of course you can always drop the weight, hit pause, whatever you need to do. But we are going to be moving quickly because we're trying to get it done in 25 minutes. Not trying. We will get it done in 25 minutes. We're starting with a little warm up cardio here to get that heart rate up. And then we're gonna jump right in with our lower body. So we are starting with dumbbells. If you don't have dumbbells, grab your your kettlebell if you can. Take it Right here we have a long four minute round. We're gonna take it with a plie into a cur and curtsy. We'll get six of those. Then we're gonna take it to the opposite side. Side lunge and knee. Side lunge and knee. Six of those, then we go right into plie and curtsy on the other side. And then same leg, you're stepping out with. Side lunge and knee. Go ahead and keep step touching. Give yourself a second to breathe, then grab those heavy dumbbells. Here's what we got. It is a super set. We have a four minute round. You work at your own pace. Take it slower, take it faster. Count or don't count. If you don't want to count, stay with me. Let's go ahead and start in three, two, one. Four minutes. Curtsy. Oh, plie to curtsy. Toes out, cross behind. I want you to essentially think inner thighs and glutes, outer thighs and glutes. Only six, right? If that doesn't feel good for your knees, just pick one. Then we're taking it to this side lunge and knee. If the knee's not right, you just keep the side lunge stationary or step into it. Bring it up. It's gonna get that heart rate up. So give yourself a second to breathe in between. Here we go. These first two rounds are a Little bit longer because they're a lot of right side and left side right. Our third round is similar, but we're gonna keep it quick. Breathe. But everything gets shorter as we go. Again, if you don't feel like counting, you just switch. When I switch, one minute down, you're gonna go side lunge. And knee. Bring it up. And knee or stationary. Take it right here. My heart rate right? Or tap it in right here. Good. That was one full round. Again, catch your breath if you need that breather in between your rounds. Here we go. Side lunge to curtsy. Not side lunge. You know what I meant. Plie. If you need to. You can always take this to body weight. I know you're feeling it, even if you just want to take a round in between. Right here. Maybe I'll stay with this round. Like this. Here we go. To the side. So down, knee down. And knee drop in the chest, hinge it, and then push out of that hip. Right? So we went hip to hip. And up. Well, now that I did that side, I gotta keep it for the other side. Two minutes down. Halfway there. Plie. Curtsy again. If that bothers your knee, you can take it to a regular lunge. Or you can just do the plie. That works. And breathe, if you're with me. Two more. Yes. Side lunge. Yes. That is why it's a sculpt. I'm sure you thought we're gonna do holds or pulses, but no, we're keeping it moving. But back to back, lower body. Yes, you can. A minute and a half to go. And breathe. All right, I'm gonna aim to get everything. One more time. You do, you work to your level. Here we go. Get low on both, but controlled. We're not rushing. We're getting full range of motion. Remember, corner, quality over quantity. Yes, you can. Last minute of this round. Yes. And breathe. Now, I know it's tempting on these timed rounds to go quicker to sacrifice range of motion. Maybe just go to here to try to get it in. Please don't. Good form. I know you can do it. We got about 30 seconds. And breathe. This is why we don't need extra cardio, right? Because we are getting it in. I don't know about you, but I'm feeling it. And breathe. Yes. What can you give me in these last 15 seconds? And breathe. And up 10. Yes, you can. Yes, you did. Catch your breath, team. Shake it out. Who's feeling that besides me? I had my 15s the entire time. Huh? My heart rate is way up there. And we didn't do any cardio. I just was going heavy. I know you were, too. Catch your breath. Quick sip. Switch on. Geared to one heavy kettlebell. If you don't have a kettlebell, one heavy dumbbell. Watch me. You're gonna do a hinge row. Curl it up. So on that curl. Yes. Think gunslinger. Catch at the top. If that's too heavy, then put that hand underneath for the row or for the curl. You're coming up in between. Right? Then we're gonna take it to a clean and a press. You have the option to stay on that same side and do single side clean and press. I'm going to demonstrate that the first time through. Otherwise, just get them together. All right, team, find your side. We're gonna hinge it here. We have four minutes. Here we go. Hinge, row and curl. You got six and up. Yes. Two more. Take your time. Squeeze in the back. Strong in the curl. It's a pull and a pull. All right. Two hands or one. We got clean press racket. If you're comfortable with this clean, it's hard to do with the kettlebell because you want it to go around, not a flip, right? So if you want, this is fine too. That's what I'm gonna do after this round. One more. Good. Take it to that other side. Hinge right here. Core zip, flat back row. In the back curl, we're getting biceps and back and shoulders. Core is working too. You're also getting a little push through that gluten hamstring in the front. But power it with the curl. One minute down, three to go. Yes. Together with that clean or one side? Remember the clean, you want it to go in a circle around, not a flip. Right? Ready? Here we go. You got six. Oh, this one's harder for my shoulder. I probably won't get all the way through. That's my bad. Right here. Up, up. But watch me here. If you're doing the clean with the one side, circle it around, then power it up, Up. Only if you're comfortable with that. You're experienced. Good. Back to the top. Strong row right here. If you want, you can turn your wrist. If you want to add a little twist to that. It's up to you. Oh, I'm doing it wrong. Ah. Row with. Just imagine. One more. Let's just imagine. I got six, right? Clean and press together up. Two minutes down, two to go. So clean. Two handed. Little toss to yourself with some power. Two more. Last one. See if I can get this right. One row, one curl, zip it up right here. You can still turn it one and up. Bring it down. One and up. Strong row in the back. Biceps, catch it at the top. That's where your core is working hard. So we're getting core with this upper body. You're going to feel it a little more deliberately in that last round. Right through here. Here we go. Six. All we need. Power through. Yes. Focus on that upper body. It's a superset last minute. Stay with me. Right here. Up and up. Here's what I want you to do on this last minute. Get the row in the curl. Both sides. Row and curl for six. Other side. Row and curl for six. And then we'll finish out with the cleans. Don't worry about the clean and press in between. I want you to prioritize both sides. Right here. Switch to that other side. Mixing it up. But you can do it right here. Up. Dig it up. Yes, you can. 20 seconds to go. Take it up. Who's sweating? And up. Here we go. You got 10. Hup. Whatever you got for these last few seconds. Clean and press. One more. Boom. Catch your breath. Not quite as taxing as that lower body, but still pretty challenging. Right, quick sip of water. We're gonna get a kettlebell swing or dumbbell swing, whatever you've got. If you've never done a swing before, I'm gonna give you the option to do the deadlift. We're all going to start with that. We got some deadlifts coming up. All right, team, so heavy dumbbells or kettlebells, whatever you got. I want everybody to start with just a hinge. So feet shoulder width apart, shoulders back. Start with the hinge to prep it. You can stay right here for 30 seconds, or we're gonna power it with that swing. Swing it back, Power it up, lock it out, let it drop. Join me here. Deadlift or swing? Shoulders back. Core engage. 30 seconds. 3, 2, 1. Power. After this, we get a quick breather, we go back to lower body. We're gonna hang on to our kettlebell, actually, and finish with our dumbbells on the mat and keep it going. Power through. 15 seconds. Push into those heels. Lock it out of the top. Take it up. Core engaged. Yes, you can. 4, 3, 2, 1. And relax. Pedal your feet. Grab a sip of water. So much sweat all over my mat. All right, team, we're gonna hang on to our kettlebell. If you need a little cardio mobility, just stretch out those legs and arms right here. Watch me. This is going to be a fun one. We're Gonna do a kickstand deadlift into a lunge. We're only going four each side. Here to here. Hinge and lunge. Then we'll keep that same foot forward. You're gonna rack it here or hold it together from the kneeling position. Squat and kneel for four. Squat, squat and kneel. If the kneel is run not right for you. Lunge and squat. All right, Same thing. Other side. Join me here. We only got three minutes. Let's get it done. Hinge, kickstand, lunge for four. Kickstand, deadlift, lunge. If you want, you can go one legged. Up to you. Take it here. Same leg goes forward. Set that knee down. Try to rack it it here or hold it in the center. Kneel. Squat for four. Kneel it down. Squat for four. Yes. Down and up. One more. Boom. That's fun, right? Same thing. Other side. Zip up that core. Hinge it. Kickstand right here. Kickstand, deadlift. Lunge. Only four. So we go less on the time, less on the reps. We're still going right side, left side, the lower reps. Because we got two parts on each right bracket. Right here you have a squat. One minute down, two to go. Here we go. Push up and squat back to kneel. If that feels too off balance, set your weight down or hold the kettlebell between two. Or just lunge and squat. Yes. We're almost halfway there. Same thing. Other side. Get set up. Here we go. Kickstand, lunge, hinge and a lunge. Nice flat back. Either way. Here, Here. Kneel it down. Same leg, doing the work. Ready? Here we go for four. And down three. Yes, you can. I know. Two. One. Last minute. Catch your breath. Join me. Here we go. Hemoge and lunge. I forgot what I was doing for a second. Hinge. Yes. Last one. Same leg here. Rocket here or here? Kneel to squat. Drop it down. Remember, you can also be squat to lunge, not go all the way down. But if you can. Right here. Yes. Let's get your kickstand. Lunge both sides. Finish it out. Down and lunge. Hinge and lunge. Get 4 and 4. Don't worry about the kneeling and the squatting. And breathe. Switch your sides. Can you get it in? Let's Finish it out. 10 seconds. Kickstand, hinge and down. And breathe. Yes, you can. There's your time. Finish it. Water. Hurry. Cardio. All right, team. Breathe. Let's hang on to that kettle bell. Let's get another swing. Then we got one more quick round. All right, team, Same thing. Start with your deadlift. Feel that hinge? Right. You just got a lot of hinges, so get that little stretch in your back. Let's swing it for 30 seconds only. Then our legs are done, all right? Hinge it or swing it. Wipe off those sweaty hands. Let's get it done. 3, 2, 1. 30 seconds, power up. Drive it up, drive it up. There we go. Yes, you can push into those feet. Squeeze those armpits. Don't lift your arms. Pull into your back while you lock out in the glutes and hamstrings. You're locking out in the back, but don't lift the arms. 5, 4, 3, 2, 1. And relax. Pedal your feet. Ha. Catch your breath. Team, down onto your back. I want you to join me down with your dumbbells. Let me adjust my airflow here. Heavy dumbbells, if you got them, because you can finish this out into two minutes. Eight repetitions of each. You can do it. Watch me here you got your regular chest press. You can either lift in your bridge, or we're gonna drop the knees down for the course. Eight right here. Then flip yourself over. You can do a bird dog to modify, or it's a mountain climber. Travel forward, travel back. Travel forward, travel back. Are you with me? The answer is always yes. Yes. Let's get it done. Two minutes, team. On your back. Core engage. Drop for the core or bridge for the core in three, two, one. Here we go. Press back to center and breathe. If that's too much, you can also just extend them out, or you can go back to back. Maybe you want to do the drop on one. Remember, you got eight. Yes, you can. Yes. Set them down into that plank position. Remember, you're gonna bring it forward and back on the climber if you need to. You are taking it, bird dog. We're going up and back. That's 2, 4, 5, 6, 7, 8. All right, so four times up and back. Let's get back to that press. You can take it in if you want, legs out if you want. Here we go. One minutes down, one to go. If you want to extend those legs out for a little different core or let them drop up to you. Yes, you can. Arms and abs. Let's burn them out, because you can do it. Yes. Flip over into that mountain climber position, Bird dog to modify. Otherwise, run it up, run it back. Total of eight. Here we go. One, two. Take it forward into those shoulders, back into the hips. Yes. Boom. You got 15 seconds. How many presses can you get in with your core? Of Choice. Here we go. Yes. Breathe. Five to go. Let's get it done. Three, two, and one. Yes, team. Ha. That was your last super set. I think we got time for a bonus move. Let's get it done, team. I want one light dumbbell or no weight. We're gonna stay down. Right here. You got a row into a little hip dip. You're. If. If that's too much for you, drop the knee back to center. Pop it up, raise. Right here. Row, hip dip, pop it up and raise. Up to you. One minute. This is it. Then we are cooling it down. If you just want to do the plank row, if you want to do the hip dip, any version of that that you can get, let's get it done. Here we go. Row, hip dip. Pop it up, raise, pop it back, Row, turn, hip dip. In, up and out. If you'd rather just do the row, then turn it, drop it. No weight. Pop it up. You can go here. Row, turn it. No weight. Halfway there. What do you got, team? Remember, you can walk it up. You don't have to jump it. You do. You walk it up, walk it back. Row, hip breathe. 15 seconds. Can you get each side? Yes. You can stay with me. You didn't come here to quit. You're doing it. Yes. Have a seat right where you are. So much sweat. Knees out to the side. Stretch into that. Let your back relax. Reach one arm over. Thank you so much. So much for showing up and moving with me today. That was fast and furious, and you did it. Listen, if that felt fast to you, if that felt hard to you, know that you were doing it, right. Me too. You could hear it in my breath. I could feel it. My muscles are burning the entire time. Supersets are challenging no matter how we do them. If you want, roll it here, a little stretch of the hip, and reach it over. If that's not right for you, just stay seated. Supersets. Sometimes we do opposing muscle groups. Sometimes we stick with lower upper core. Today we little did a little mix of both, but they are not easy. And you did it. Child's pose. Back right here. Make sure you get more stretching on your own, because we're keeping this pretty short to get you in and out. So grab some more stretching. Also going to challenge you. If you feel like getting one more swing, you know, often pedal those feet. I like to get three in a workout. I mean, I don't know why. It doesn't matter either way. Sometimes more, sometimes less. Slowly roll it up. So if you're feeling up for it you have time do one more sling swing. Leave me a comment below or a deadlift. Let me know if you did it. Then of course make sure you get a little hamstring stretch and back stretch after. Thank you for being here. You worked so hard. We moved quickly. We challenged ourselves, our endurance, our stamina and of course force our strength. Leave me a comment, let me know how you're feeling. Do you like Superset workouts? What'd you think of the new moves? And of course don't forget to hit that subscribe button. Check out the links below. Join us in the Body Fit Athletic Club. Get on the email list so you can get the links to the workouts early and get that free workout calendar. And of course follow me at Body Fit by Amy thank you all so much. One big deep breath in and out. You did it. That was your sculpt superset with weights workout. Great job everybody.