30 Minute Dumbbell Superset Six | Ignite Day #7

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your dumbbell superset 6 workout. This is day seven of your ignite challenge. In this workout, we are going to be working with superset opposing muscle group circuits. And we will be using your dumbbells. Of course. I'm going to give you lots of different options to be where you are today and work to your level. It's going to be a good time. Are you ready? Let's do it foreign. Let's start just with a little march or a jog. Whatever feels good for you. Just a few minutes of getting the muscles warm, getting some movement, prep for what we're going to be doing today. But we're going to keep it pretty short, so if you need more, make sure you get it on your own. Roll those shoulders to the back and then to the front. We're going to open out nice and wide right through here. So super set. Today. The six comes from the fact that we are gonna have six superset circuits. That will be six reps of each, alternating between the two. I'm going to talk you through it, so don't get confused. But only six sets. And in those sets we'll be alternating between two exercises. Take it here down, where we'll go six reps and then six reps. This is going to feel a little bit like an AM wrap that as many rounds as possible. Go flat back down, round it up one more right here. Or a little bit like those Tabata sets where we get those 20 second intervals and we alternate between two exercises, except without the 10 second rest unless you need it. Definitely one of those workouts where you go at your own pace. I give you the moves and you decide how you're working through them in a way that is good for you. Let's reach it down and reach it up. Take it through here. You can keep it here if it's good for you. Walk it out to that inchworm. Hold it here, walk it back two more times just like that. The superset comes from the fact that we're going to be alternating quickly between two exercises. So a lot of times in these superset workouts, let's hold it down here in that plank. That feels good for you. Feel free to drop at the knees too, if you want. Press up, down, dog and back or just hold. A lot of times in these superset workouts, we take it with similar muscle groups. Walk it back where we'll do a superset group. Let's have it back right here. Of Exercises. All lower body, all upper body, all core, all cardio, whatever it is. But in the true sense of the superset word, let's take it here, let's drop it down, if that's good for you. Walk that foot away. Reach up, drop that knee. Superset is going alternating between two exercises. There are many ways to do that. Sometimes you do the same set of exercises. Take that top arm, or same set of muscle groups. Sometimes you do opposing muscle groups. That's what we're going to do today. Bring it up. Same thing, other side. Tap it back. Take. Take it down. So we'll talk through them as we go. Drop it down. Each round is only two minutes. In those two minutes, you get six reps and six reps, reach, under and up. It's a superset circuit. Your goal is to get six sets. So three of one exercise, six reps, three of the other. Step it in and round it up. Tap and reach across. That is your goal. However, you don't have to get there if you need to do less or if you have time. For some of us, that will go pretty quickly. On some exercises you have time. You can always get more. But the goal is six. All right. Have I confused you yet? Hopefully not. Don't worry. It's actually a simple format because every circuit only has two rounds or two exercises, and you go at your own pace for two minutes. That is it. In between each of those six circuits, we will get a little cardio mobility interval. Again, you can take it at your own pace. That is where I will talk you through your next move. All right, so you. If you need a real rest, you can take a rest at that point, or you can take it to the cardio mobility. We'll have six of those total. So again, six cardios. Right? All right, team, so shaking it out here. Let's go ahead and start with one of those cardio mobilities. We're just going knees. Okay, so you're here. Knees. You got about 40 seconds. Taking it here. Join me here. All right, so if you want, you can cross it here. If you want a little more mobility, if you want a little more cardio to start it off strong, you can hop it. You stay here and watch me. I'm going to grab my heavy dumbbells. We're going to take it. Our. This first superset is lower body. It's going from a squat to a deadlift. So opposing muscle groups, right? Front and back. The squat. You can either do goblet squat here, take it down and bring it up and then grab your second weight for your deadlift, which is here. Or if you're feeling up for it, you can rack those weights squatted here. It's going to be six squats, six deadlifts. Go ahead, catch your breath. Stop that cardio. Grab your heavy weights. We have a two minute round, six squat, six segment deadlifts. Whatever works for you. If you want one dumbbell, two dumbbells, let's make it good. You could do all body weight, too. Shoulders back, core engaged. Squat it. Here we go. So you're on your own to count those six reps. If you don't want to count, you just switch when I switch, all right? Oh, that's heavy. Right, Remember, it's six reps. I'm right here for six. We're gonna hinge it. Deadlift. Remember on that deadlift we keep those weights close to the front of the body. We got two minutes. We're aiming for six sets, three squats, three deadlifts. I'm back to my squat. Here we go, squat. If you want to mix up that squat, take it to a plie. That works too. Or a wide or a narrow squat. It's up to you. Keep breathing. Yeah, take a deadlift. Shoulders back, core, engage. Weight to the front. All the way up. We just want good form all the way through. So if that means you don't get through six sets, just focus on the six reps. We got one minute to go. If you're with me, we got one more round of squats. Breathe. Yes, you can stay with me. Drive through the heels, drop those hips, burn and hinge it. Six deadlifts, 30 seconds. What can you get in those 30 seconds? You got cardio mobility coming along with the rest. Boom. All right, you got 20 seconds to get it in. If you want to keep it going, you can, you want to set those weights down, you can shake it out, whatever, wherever you are. 10 seconds to go, catch your breath. Then we're going into our cardio mobility, which is just going to be a side step. Go ahead and breathe. That's your two minutes. We're side stepping for two big arms to shake it out. But I want you to shake out those legs here to here, right? You can take it big, big shuffle or just a side step if you need water. Grab it. Watch me. For your next round, we are going to upper body. We're going to be switching between a bent over row and a chest press on your back. So if you need to modify, if you don't want to Go down on your back. You can take it to a shoulder press. If you want to keep it down on the mat, you can take it to a plank row. Up to you if you want to have two or one. We got six reps here, and then you're flipping it over on your back. Six reps here. All right, I'm gonna try to go heavy with this. Go ahead and join me. You can be standing for that row, or you can be down on the ground in a plank. It is up to you. We're gonna blast through it. Core engaged. Either way, we got that row in three, two, one. Here we go. So what's gonna happen is if you're doing the row from the plank, you're gonna get through it a little slower. Breathe. Take it down right here. We got your chest press. It's gonna take a little more time, maybe to get into it or maybe not. It might be about the same. Controlled, all the way up, all the way down again, it is opposing muscle groups. Let's get it done. You can also just be on your knees right here if that's better for you, or core, and then slowly down into that chest press position. Remember, we're just going for six reps. You can turn those elbows in if you want a little bit of variety all the way through. Take your time. One minute down, one to go. All right, so if you're with me, we got one more round. I'm gonna go standing for this. Let's get them in together. Here we go. Squeeze in those shoulder blades, whether you're in the plank or whether you're standing. And don't forget about that core. Yes, you can. You got just about 30 seconds. Get set up. Here we go. Six. Boom. Yes. If you're with me, we're done. You. But you got 15 seconds to finish it out. Go ahead and make your way up onto your feet. We're going. Once you get that in, set those dumbbells to the side and get ready for a little Rainbow Skater. Shake it out. That's it, team. These are going to go by so fast, we're going to be done before we know it. Here we go, Rainbow Skater. Tap behind, tap behind. Right through here. Cardio mobility. So if you need more of that mobility, just here to here. If you want make it bigger or make it quicker. If you need a sip of water, now is the time to grab it as well. We're going to a core interval. All on the mat, team, but we're going to keep your heart rate up. If you need to keep it standing, to modify, Especially if you're in the pregnancy phase, you're gonna go standing mountain climber. Standing Superman. Just like that. You can also modify from here. Tap back. Mountain climber or tap in Mountain climber. Or run it four, six. And then we take it down. Superman, lift for six, then pop it back up. Go ahead and join me down here. Catch your breath. We got six climbers. Six Superman. Standing, tapping or running. Let's get it done. Two minutes. Here we go. Six. If you're running, it's double, right, and then slowly down. Take your time. Lift up and hold. Down, up and hold. Don't rush that, Superman. I actually want you to really get that lift. Yes. Breathing through it. Make your way back up. Here we go. 6. Tapping is fine too. Slowly down, Superman, lift and lower. Yes. If you want, team, you can add extra rounds on this because guess what? We're gonna get through it quicker than normal, depending on where you are. Take your time. Slowly down. Oh, we're at one minute. So if you want to aim for one or two more rounds, get it in, whatever you got. If you want to take your real breather, that was the circuit. It was only six. So you do you. If you want to take that minute, go for it. You can also bring those arms in and lift. I'm super tight my low back, so I really have to work on this one to get high. You can also cross those mountain climbers. Yes. 30 seconds. Ah, we got it. Finish it out strong. Cross those climbers if you can feel it. I know. I am. Squeeze. Can you get it in? Last one. Yes. Shake it out. All right, team, let's take it here. Catch your breath. It's a squat. It's a kick. We are warming up for our next lower body round while also stretching through the back of the body in the core. Here's your cardio mobility. Squat and kick. Squat toy soldier kick. Catch your breath on that too. Grab water if you need it. All right, team, guess what? We're about halfway there because we got another lower body, another upper, another core with that cardio mobility in between. Here's what we got, team. This one's gonna feel a little longer. We're gonna give ourselves three minutes to get it in. Here we go. We're gonna lunge it for six. Keep it stationary or tap it in. Whatever is good for you. We're gonna kickstand deadlift for six. You're taking it here, or feel free to take it. One legged deadlift. Then you're gonna switch it to that other side. Lunge for six, kickstand or one leg for six. All right, so we're gonna burn out those legs front and back. Press through the heels. Go ahead and grab those heavy dumbbells. Try to go heavy if you can. Again, Front side of those muscles. Back side. Although they're all working the entire time, Catch a rough grab. The heavies get set up. Remember, this round is three minutes. We're still aiming for six and six. Let's get it done. Here we go. Three minutes down again. You can keep it stationary, or you can step into it. Whatever feels better for you. You can count for six, or you can stay with me. Kickstand. Here we go. Bring it up. It's a hinge, so make them different. Push through that heel. Burn. Right. Switch it. Other side. You got that Lunge. Railroad tracks. Drop it down. Take your time in the transitions. I don't want you to rush this because we're trying to get six in. Don't worry about it. I am not concerned about the actual reps work. You get them all in ninja kickstand. I just want you to have good form. Right? Good. And you don't have to turn. You can actually just switch your legs. Good. One minute to go. Switch your legs. Here we go. Lunge it. If you want to mix it up, maybe you did stationary the last time. You want to reverse into it, add a little movement. You can six and six. If you're wondering why we added three minutes, it's because. Right kickstand, we got right side, left side. And I think we're probably just gonna have enough time to get it in. Oh, other side. Right here. Lunge it again. Only if you're with me. You don't have to switch when I switch. If you're going faster or slower. As long as you got that good form. Yes. I hope you are challenging yourself if you're able and trying to go heavy because we only have six reps. I know it's a long time to hold those heavies. Oh, shake it out. Here we go, team. If you want to mix it up even more. Curtsy. Six, breathe. Stationary or stepping up to you. Kickstand. Whatever you got. Drive it up through that heel or engage the entire time. It's a hinge. 30 seconds left. Let's get it done. Curtsy if you want. Step into it or stationary. It's a little tricky because we usually do. At least when I'm teaching classes, we do rounds of eight. Right. 16, 12. Five seconds to go. Can you get it in. Yes, you can. Boom. Set those weights down. Little stretch right here in that hamstring. All right, back to that cardio mobility. Here's what we got, team. Shake it out. Let's grab some water, give ourselves a tiny bit of extra time, since that was a longer interval. All right, so we're taking it. Tap out, tap out. You can reach it over or you can reach it across or both. Whatever you got. Join me here. You got about 40 seconds for that. Tap out. Reach, reach. Yes. Yes. Again. More mobility. Just stretch it. More cardio. Add that little jump. All right, team, so here's what we got. You may want to go a little lighter. I'm gonna switch to my tens. We're gonna go bicep curls, six. Tricep overhead, six. So your curls, we can stagger here. You can go here, or you can alternate also with two hands. Triceps. I'm gonna try it from here. Triceps overhead with both. If you need to switch to one dumbbell, go ahead and drop your cardio. Grab those weights. You can take it with one. Whatever works for you. We're gonna take it slow. Six reps of each. Go ahead and grab those weights. Stagger for those biceps. In three, two, one. Here we go. We got six. Probably what's gonna happen. It's gonna feel good on that curl, and then we get to those tries, and it gets challenging, right? Smaller muscles and over the head. Go ahead and get set up. If you need to drop one, drop one. If you want to try two, try two. I really want us to take our time getting in and out of these. All the way down, all the way up. Elbow extension, and then back to our curl. We've got elbow flexion, right? So I'm gonna go hammer, curl up. Breathe. Yes. Good. Take it all the way up behind the head. Here we go. Tricep extension. You need to switch to one to get more range of motion. Go for it. Yes. Huh? We got less than a minute to go. We got one more round to get our six. I'm gonna alternate curling. Hammer curl down. Curl it up at the top. Hammer curl down. Yes. Take it up. Triceps. If you're with me, this is it. Or we can do more if we want elbows in. I know this tempting for them to want to go out. Oh, I'm gonna switch it up. Get my grip. Boom. 20 seconds to go. That was our six. If you want to add some biceps, you can to finish it out. It's up to you. Finish out your circuits wherever you are 10 seconds. Breathe. If you want to add Those last tries. 5, 5, 4, 3, 2, 1. Boom. Shake it out. Yes, team. All right, we are going back down to the mat. Here's what we got. We're gonna do a little tap. Backs and rolls. Watch me here. We're gonna start with this at the halfway point. We're gonna take them the to forward. Join me here. 40 seconds. You're not here already. Keep it going. Tap it out. All right, team, so watch me here. We're gonna do a dumbbell pull through, so try to go heavy if you can. You're in that high plank. You're pulling through and breathe. You're pulling through and breathe. We got six. Go ahead. Roll those arms forward. You can tap it forward, forward to if you want. Then we've got our pullover into a crunch. So pull over. Crunch. So you may want to go with something a little lighter on this if you are modifying. We're taking it in the bridge right up through here. Go ahead and breathe, team. Join me down on the mat. So plank pull through. If you're modifying, stay on your knees. Reach through, reach through. Pull over, crunch. So pull through. Through. Pull over. Plank to crunch. Modify with that bridge. Modify on the knees. Go ahead and bring it up. We got two minutes. Let's get it done. Zip up that core. We're front to back. Front to back. Front to back. Six times six reps. Here we go. Reach through six. Move that weight good. Plank position. And take your time getting into that crunch. Right here. Here we go. Bring it up. This is gonna take a little more time. If it feels like too much for your neck, keep the shoulders down. Again. Bridge to modify. Yes. Go ahead. Flip it back over. You are in to that plank. Reach it through. Here we go. Reach, Reach. Yes. Down on your back. One minute down, one to go. Let's take it back here. Crunch. Everything up. In. In. Slowly. Down or bridge. We got six. Take them slow. Upper body and core together. Good. Turn it back over. If you are with me. We got one more of each plank. Pull through. Here we go for six. Yes, you can. 20 seconds to go. Finish it out strong. Here we go. Yes. Core on fire. Burn. Oh, yes. Just in time. Catch your breath, team. All right, breathe. Bring it up right here. And go ahead and Come on. Kind of come up again. Top onto your feet. Catch your breath. Look at that. That one by so fast. I think we got just enough time for a bonus move. What do you think? I think so. All right, team, here's what we got. We got six moves to six reps. Don't worry, I'm gonna talk you through them. I'm going to show you with these light dumbbells. You go ahead and tap it out, shake it out, whatever you got. This is it. We're not doing a timer. Six moves for six reps, all right? We're gonna all flow into each other. All right? We're going six swings. So dumbbell swings. We're up for six. Then we're gonna clean it. We got six curls, then we're gonna side lunge six. Try to keep them up if you can. If you need to take them low, you can six side lunge. Then we got six presses straight up, right? And then we're gonna take it down. If you want, you can keep your jacks up top or you can pop it down. We're going plank jacks for six, and then plank press four. Six. That is it, team. I know that's a lot. We're gonna put it on the screen right here. I'm gonna talk you through it. Six moves, six reps. Bonus move. Extraordinary, right? You know What? Let's try these 15s. Why not? Super bonus move. We're gonna call it for this. Super set. Six. Grab those weights. Six swings to start. To start. You are on your own count or you switch when I switch. Are we ready, team? Let's finish this out strong. Good form. Don't rush it. 3, 2. Hinge it. Oh, 1. Real quick modification for the swing is, of course, that deadlift. All right, here we go. Swing it. Six. Five, four. Three, two. Clean it at the top. We got curls. Six. This is gonna get challenging for me. Five. But I'm gonna try it anyway. Four. Three, two. Good. Try to rack them. Side lunge. Side six. Oh, I gotta take it low. Five, four, three, two. You got your press? I'm gonna go with 1 6. Five, four, three, Two, one. We're taking it. Jacks. You can go plank jacks or you can go standing jacks. Here we go. 6. 5, 4, 3, 2. Plank press. On your knees or your toes? Last 6. 6 and up. 5 and up. 4. 3, 2, 1. And done. Stretch it back. You did it, team. Breathe. Sit back in that child's pose. How do you feel? Come up onto all fours. Roll through. Cat. Cow. Yes, of course. Please. When we're done with this workout. Don't cheat that stretch. We need it. I would love to know how you felt with this workout. So a little stretch. I know we often do supersets when we do those tabatas. That we alternate back and forth. But with the Tabata we get very specific intervals. If this is not good for you, you can take it as standing but otherwise lean forward in that hip flexor. We get those often opposing muscle groups or like a cardio or a strength or an upper or lower. Switch your sides. So those are supersets in themselves and then sometimes we use superset to refer to blocks of the similar same muscle groups or same types of exercises. But this was fun, right? Kind of a little Amrap Tabata circuit all wrapped up in two 1. Let's take it right here. Bring it up halfway. I want you to pedal those feet, let your upper body relax. But I love to hear from you, so please tell me in the comments what you thought you liked this format. If you want to see more of it, we certainly could do it with other equipment or no equipment. Slowly round it up. Take those knees out, roll those shoulders. Let me know. I'm so glad you decided to show up today. You should be proud of yourself. That was not an easy workout, but you showed up. You got it done. No matter what that felt like, you showed up. You were successful. Let's take those arms to the back. Check out all the links in the description below. Check us out in the BodyFit Athletic Club. Would love to have you join us. That's where you get direct access to me and to our Body Fit dietitian. You get the method, a comprehensive nutrition plan. You get live weekly events, Q&As and so much more. And of course, if you are looking for any of this equipment or what I'm wearing or to find out more, it's in the description. Check us out over at Bodyfit by Amy. And again, don't forget to like and subscribe when you subscribe. That helps me be able to keep making these free workouts for you. Turn those notifications on, hit that little bell and you'll always know when these new workouts get released and when something new is coming out or when we have a new challenge. We'd love to have you join us. So many fun workouts for you. I'm so, so glad that you showed up to move with me today. Let's get one big deep breath in and out. You did it. That was your dumbbell. Super set six workout. Great job everybody.