30-Minute Dumbbell Superset HIIT Workout II Holiday HIIT Day #11

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell superset hit workout. This is day 11 of your holiday hit challenge. However, this is also a great standalone workout that you can do at any time. And I will give you lots of different options to work to your fitness level. We'll be working with our dumbbells today. Single side, single dumbbell. Are you ready? Let's do it. Go ahead and start marching, moving your body. You're going to get a quick little up here, so march and roll those shoulders. We'll keep the warm up short so we can keep the workout short, but this is going to be a fun one. Today we are working in superset. Superset is just going back and forth between two different exercises. This will be similar to your no repeat supersets that we have done. We have one with weights and a body weight one, I believe from earlier this month. Where we are going to do. Let's take it up and down with a little hinge where we will do single side. So we'll go those two exercises on the right back to back, and then two exercises on the left back to back. We're gonna go in three minute rounds. So instead of timed intervals, we'll go three minute rounds. So you are on your own pace. It is just like an AM wrap where we just want you to work at your own pace, at your own level so you don't have to go the same speed as me. We're gonna go six reps of each thing that we do. Go ahead and open up those hips here. So if you want to go more, if you want to go less, if you don't feel like you can, just switch when I switch, because it is timed intervals and it's right side, left side. Walk those feet in. Let's go flat back down. If you get to that time, that end of that time, and you have a few more to do to finish off that side, please try to get it in. But otherwise, when those three minutes are done, you are done. Hold it here. Roll those shoulders right through here. We're gonna walk those feet in, take it down on a little squat. Take those hands to the ground. Extend up in that hinge, drop back in the squat and reach it up right here. Take it down, hinge, little stretch. Extend up through the legs. Yes, you can. Down and let's go one more. Hold it here. And if you can, I want you to inchworm those hands out. If you need to take it down to the knees, you can. And then Walk those feet up. I know, a little bit weird, right? Walk your feet back and then walk your hands back. If that's not right for you, you just hang out on the knees. Cat. Cow. But one more time, walk out with the hands, Walk up with the feet. Right? Walk back with the feet, walk back with the hands. Let's just take it to that high plank position right through here. Go ahead and step one foot back and then the other. We're going to take those KN across. Little stretch and core fired up again. Take it to your knees if you need to. And then take those knees nice and wide. Reach up. World's greatest stretch. And let's switch between. Take it here. Reach up. We'll go one more each side. Again, you can stay on those knees if you need to. Last one. Step it all the way up. And round it up right here. New pants. They're sliding down. Tap and reach across hand. That ponytail. All right, team, so here is what we've got today. We have five three minute circuits. Not very long, team. We are gonna get it done three minutes at a time and about a minute of rest in between. Let's bring those knees up here. A little cross. So two exercises, but again you'll go single dumbbell. Right side, right side. Alternating between those two. Left side. All right, so it's gonna move quickly and then you just repeat the circuit, the supersets, until we are done with that time. All at your own pace, your own level. Be where you are today. Work to your level. Go ahead and shake it up. Grab one heavy dumbbell. Here's what we're doing. We're taking it in a forward lunge right through here. If that's not right for you, you can take it stationary or reverse. Then we're gonna hold it down, hinge forward, lunge and row. You got six and six. Here we go. Three minutes forward lunge for six again. If the forward lunge is not right for you, you can take it to the reverse lunge or you can modify with just a little tap back. Just like this. Remember, it's only six. And then let's hold this one down, hinge it forward. You're going to drop it low in the lunge, pull up in the rope. You got six here. Try to get low, lean forward, pull that elbow up high, push through the heel, pull with the back. It's only six. And breathe. Switch your sides. Here we go. Forward lunge. If you need more of a breather in between, you just take it your workout. Here we go. My microphone Is coming all over the place. Very controlled. Right through here. Drop it low. You get six. Squeeze your own pace, but you can stay with me if you want. One minute down, two to go. Breathe. Yes. Here we go. You can take more of a breather if you need to, or you get right back into that other side. So I'm gonna go one diagonal, then the other. Do not cheat your range of motion or your form. I still want you to get low. You're gonna feel how that weight pulls you, so you got to use that core both times. Hold it down right here. Here we go. 6. Now you can see where the hit comes in, right? When you saw superset hit, did you think one was going to be a little higher impact? Maybe switch your sides right here? But we're gonna take it. We'll get that high heart rate on those compound movements, right? Take your time. I know lunges sometimes require a little more time to get into and out of. Here we go. So you do you. If you need more time to set up, if you need to hold onto the wall, that works too. Two minutes down, one to go. Here we go. Can we get it all in now? Chances are, based on my timing of my first two rounds, I'm gonna go a little bit over because I want to finish it out. It's up to you. If you want to do that, you need to shorten it to 4 reps. Go for it. You do you. Here we go. Six. Ha. Burn. Think about those arms, because I know those legs are feeling it. 30 seconds to go. Finish it out. Breathe. I don't know why this diagonal always feels strange to me. Breathe. Yes. 15 to go. Finish out wherever you are. So whatever you're on right now, I just want you to finish that circuit. Five seconds. Just in time. Catch your breath, team. If you need to finish those reps, finish those reps now. Feel where your heart rate is. So we're gonna get the hit, the high intensity just by going back to back with those supersets Again, if you need more of a breather, you take it. You don't have to go right into your next exercise. You can take a minute. Your workout. If you need 10 or 15 seconds in between, like we would normally do, go for it. Feel it. All right, team, one, medium dumbbell. We got a shoulder press, and we got a rack squat. So we're taking it here. Watch me. You're gonna shoulder press, wrapping it in, taking it out. Then after six of those, we've got six racked squats. We're going to keep it in nice and tight, try to get elbow to knee. Then we'll switch to the other side. If it starts to get too heavy, take it between two hands or drop to lighter. Core should be engaged. I'm gonna give you some options. 3, 2, 1. Right, press up. Wrap it in. Right. If you want to challenge that core, you can bring that knee up right here. Two. Yes. Same side. Rack, squat. So you feel why this works, right? Because we keep that arm working, and then we're going to switch sides. But you're gonna feel that heart rate. Get up. Breathe. Switch to that other side. Get set up. Core engage. Take it out. Wrap it in. Out. Just by having the weight on one side, that core has to work hard to stabilize. If you want more of that challenge. Bring that knee up. It's hard to do. Take it here. Huh? Breathe. Use that core. Good strong squat position. Still get low. Weight in the heels. One minute down, two to go. Switch your sides. Here we go. I'm gonna try my knee up the whole time. Here we go. Wrap it in. So we get shoulders, we get chest, we get biceps, we get core. Yes. You can squat it down. Six, get low. Keep it in tight. Again. If it starts to get heavy, you can rack it on that shoulder or you can take it. Two hands. Don't cheat your range of motion to get faster. We want good form, not speed. Here we go. 6. Bye. Push into that stationary leg that's on the ground. See, I was about to cheat my form. Here we go. Six. We've got two minutes down, one minute to go. Can you get it all in? Let's take a hammer press straight up and down. Breathe. Hi. And then keep it with that hammer rack. Here we go. Six. Five. Oh, my arms. Four. Because we're keeping this one out. Three, two. Yes. Switch your sides. Here we go. Six. 30 seconds. Boom. Yes. Hammer racked grip right here. Core engage. Up and squeeze with that core as well. Breathe. Ha. Yes, team. Three, two, one. You did it. Super set. Number two is done. Quick sip of water. Breathe. All right, team, before we go to that next round, let's add just a little core break. Yep, I said it. Down onto your back. We're still gonna keep one dumbbell if you can. We're gonna hold it straight up. We're right here and here. So we're gonna keep that weight up. We're gonna lower one leg. We're gonna come up and reach same side as if you're closing everything in. We're just going for 30 seconds each side. So Start at the top. Same side, arm goes out and up. Here we go. Little lift, deep course. I want you to think counterbalancing the weight. So using your core, if that is not right for you, keep that other leg down and just do the motion right. 30 seconds each side. Take it out. Yes. Tuck that chin. 5, 4, 3, 2. Switch your sides. Here we go. Take it down. You can even relax the shoulders if you just want to do the lower core. But again, the motion is coming from here. It's not with the leg and the arms or the head and the neck. It's with the core, even if you just barely move. Engage the course. Breathe, team. 10 seconds, then we're back up onto our feet right here. Three, two, one. And relax. Up onto the feet, team. All right, so heavy to medium. One dumbbell. Again we're going kickstand, deadlift, single leg deadlift or kickstand into a curl on the same side. So I got my right foot forward, left arm doing the curl. Kickstand up and curl. If you want to add some balance and more core here to here. We got six, Then we're taking that knee cross for six. Then we go same thing. Other side. Kickstand and curl or one leg and curl. And then we take that knee, knee cross. So we got core and shoulders. Keeping the heart rate up. Three minutes. Let's get it done. Here we go. You got six, up and curl. What I don't want you to do is rush the curl using your back. Come all the way out of the deadlift. Curl on the way up. Yes, Good. Take it right here. We're going 6, 5, 4. Core engage. Push into that weight. Same thing. Other side. Kickstand up, curl. So very controlled. On the deadlift, you're remember, it's a hinge. Drive the hips, back, foot up if you want. Come all the way up and then curl. Breathe. Take it here. Here we go. 6, 5, 4, 3, 2, 1. Other side. One minute down, two to go. I'm gonna try to go all one leg up to you and breathe. You can go regular curl or hammer curl. You do what's best for you. Kickstand or one leg, six and six. But really think about that balance. Utilize that core. Toe back. Here we go. See what we're doing by keeping that leg on the ground, it's having to work a little harder. Yes. Little burn. Here we go. And up. If that feels too weird for you, shorten your range of motion. Not for speed, but just go halfway and curl halfway with the kickstand. Yes. And breathe. Here we go. Six, five. Two minutes down, two to go. What do you got, team? Here we go. Hand up. Slow and controlled. Good form. Full range of motion. Yes. Six, five. I'm gonna bring my hands up a little higher. Last 30 seconds. Here we go. Set up. I think I jumped in a little too quickly. And breath. We got 10 seconds. Wherever you are, finish it out. Six, five, six. I guess I didn't do this one. Ha. And breathe. Did I do that right? Sure, sure, Right. Either way, that's what happens. Grab a quick sip of water, team. All right, let's take it down onto our mat for this next round. Two more rounds to go. We got left. The core coming at you. So one heavy to medium dumbbell. Watch me first. Go ahead and join me in a seated position. But here's what we got. We're going one side chest press. So if you want, you can also make that one sided bicycle if you want that extra core. Core. All right, so I'm going right side chest press. I'm gonna roll to the left. Here's what we got. We're going one side. Mountain climber to rotation. So you come here. That right knee comes in. Rotate right. Right knee in. Rotate right six and six. So six, one sided press with the right turn into that high plank. Six half mountain climber rotation. Then we go other side. All right, I'm gonna talk you through it. Basically going from your back to that full plank, rotating. So whatever side is doing the press is the side that you will bring the knee in and rotate. Go ahead and find that balance. Give you a few extra seconds to get here. Tuck that pelvis. Really think about engaging that core again. Your feet can be down bridge or you can be up. Here we go. One press. If you want to add that other opposite bicycle for extra core, you can, but it is not required. Breathe. Yes. Good. Set that weight down. High plank. Here we go. Knee in. Rotate. Knee in. Rotate. Pretty good pace on this, but good form. You can also have the knee down for that knee. And rotate. 5 and 6. Breathe. Other side right here. Here we go. Now, I know it may take a few seconds. The transition on this is going to be a little tougher, right, because we got to get from the plank back down to our back. We got to grab that heavy weight. So take your time. That is part of the of your mobility work. Here we go. Rotate. Bring it in. Other knee in and rotate. In and rotate. Strong core. Breathe. We're already one minute down. Back to center. Right through here. Here we Go. Breathe. Yes, team. Strong. Now turn it over. Back to that plank or knee. Here we go. You may be asking yourself, why didn't we do both sides of the chest press and then both sides, both sides of the climber? Because that would take out half the fun. Right again. Moving in and out of those positions is mobility work. Is core stabilization work? Right. Having to get back down to here. Here we go. Six. We got one minute, team. Here's what I want you to do. Whenever you get done with whatever circuit you're on, I just want you to take it to a mountain clip, climber, whatever that is for you. Standing on your knees, on your toes, but finish the side plank rotation. First half, climber rotation. So finish your six there, and then we're going climber to finish it out. Breathe. Huh? 30 seconds. Are you with me? Here we go. So you can tap it in, you can take it standing, you can run it. What do you got, team? We got 20 seconds. I know that core is tired, but we're going back up onto our feet, so let's make it Good. Breathe. Yes. 5, 4, 3, 2, 1. Relax. This is it, team. Oh, core right. Feeling it. I hope you are too. All right, let's get it done. One more circuit. All right, team, this time we are gonna do right side, left side, standing right side, left side on the mat. I want you to watch me. We're going side lunges into triceps. So here are your options. You can go side, side lunge, curl, press, tries. You can go side lunge, raise, tries. Or think of it like a swing. Side lunge. Your hinge is going to power it up. Then stabilize your tricep. Whatever you feel most comfortable with, we're gonna get that right side, left side, side lunge to tricep. However you get there and feels best for you. Then we're taking it down to a plank on our elbows. We're gonna hold our arms for sick, or we're gonna lift for six. Lift for six. Then we'll take it to legs. All right, last three minutes. Let's get it done. Here we go. Side lunge up. Tries or side lunge? Tries. If you want to keep it stationary, that works too. You got six and breathe. Yes. Switch to that other side so we keep it all up. Top down, curl, press, tries. You can take it nice and slow here, or think of it like a swing with the hinge powered up. Triceps, if that bothers your back, it doesn't feel natural to you. Just get it there with a press. And up. Yes, team. All right, come down onto an elbow plank. You can be on the knees if you need to find that good elbow plank. We're gonna lift the right arm right here. Extension. Lift. 6, 5, 4. Out in front. Strong core. 2, 1. Other side. 6, 5, 4, 3, 4, 2, 1. Up onto your feet. Back to that side lunge. We're gonna do the same thing again. Then we'll do a leg lift from our plank. Here we go. Right side, left side. Six and six. You got it. We're halfway there. A minute and a half. Take it down and up here. Remember, you can go here. Watch your ceiling. Breathe. I got it. Back up. Take the same thing. Other side. And here. And breathe. And up. Last one, if you're with me. One minute to go down to that elbow plank. Knees or toes, lift the right leg. Eight to the ceiling. Seven. Squeeze that glute. Six, five, four, Three, two, one. Other side. We got no five, four. Did I go eight? Oh, sorry about that. Let's go in here. Yes. Team, we got just under 30 seconds. I want you to grab that weight in the center. Take it with me. Right here. Side lunge. Press tries. Right here. Down. Finish it strong. Right here with me. 15 seconds. Hup. I know we wouldn't have time to get both of them in. Yes, team. This is it. 3, 2, 1, and relax. Ha. Quick sip, team. I think we get time for a bonus move. Let's get it in right. Why not? All right, team, I want your dumbbells right in the center. Right through here. I want you to watch me one time. If you're modifying, I want you to take it to a deep squat. Row and row. Bring it up and curl. If you're not modifying or if you're gonna take this option, we're gonna go down, down, up, up, row, row, pop up, curl. Take it back, plank press, row, each side, pop up and curl. You can do it. One minute is all we need. Again. Low, squat, to row, to curl, or take it down here with me. Three, two, one. Here we go. We're going down. Down, up, up. Row, row, Pop it up or walk it up. Curl, whatever's on. Going speed you want, take it down, down, up, up two rows, walk it up or jump it in. Strong curl. Stay low. Yes, you can. Plank press, Elbow's gonna stay wide. Row strong right by your side. Pop up into it. Bicep, curl, pop it back. Right here. Down, down, up, up. Two rows. Hi. We got 15 seconds. What do you got, team? Stay with me. Can you pick up your Pace, but still have good form. 5 seconds. Finish it out. That is your time. I'm gonna finish it out right here. Yes, you can. And yes, you did. Oh, my ponytail all over the place. Tap it out right here. Grab a sip of water. Yes. Team, I am so proud of you for showing up with me today. I know, I know you don't have to be here, but you are here. You are here for you. You showed up for yourself to get stronger, to get healthier, to feel better, to be a better version of you, a stronger version of you. You are enough and you are here. Let's take it. Same thing, other side. Thank you so much for moving your body with me. Remember, that's what it's about. Show up, keep moving. Yes. I want you to challenge yourself. I want you to go heavier, I want you to get faster, I want you to get stronger. But at the end of the day, we just got to show up and keep moving. By the way, I have tank tops that say that if you need that, sit back into that hamstring. Stretch. Try to get a little rotation with that shoulder if you've got the balance. Otherwise, hold on to a wall and then reverse your direction. Make sure that you Leave me a comment, let me know. Did you like this format? Do you like the supersets where we do right side, left side or do you prefer them together where you literally just go one and then the other? Exercise A, exercise B, back and forth. Would love to hear from you. Timed intervals versus these longer intervals. Little quad stretch if you got it. If you can, bring it up to here. Otherwise, tilt that hip forward or prop that leg up. Leave me a comment. Let me know for don't forget to like this video and don't forget to subscribe. When you subscribe to my YouTube channel that helps us be able to keep making these free workouts for you. And leave me a comment because I always love hearing from you. Check out everything else in the description if you haven't already. Download the free Body Fit by Amy app. There's so much good stuff on there, a lot of it for free. And then if you you want to join us in the BodyFit Athletic Club to get that extra support, that nutrition information, the method nutrition guide, live streams, Q&As access to Vivian and to me. Join us over there. And of course don't forget to follow me and get on my email list so you don't miss a beat. Thank you so much for your support. Thank you for moving with me. Please leave this workout feeling good, feeling strong, feeling accomplished. Because you are all. You are all of those things. Couple rolls through the hips, take a minute. Hand on your heart, hand on your belly. Thank your body for showing up for you today. I know it sounds silly, but try to make this a daily process, because I promise you. Say it, you'll believe it. You feel it? One big, deep breath in. And out. You did it. That was your dumbbells. Super set, hit workout. Great job, everybody.