30 Minute No Repeat Supersets with Weights Workout II Holiday HIIT Day #3

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your no repeat supersets with weights workout. This is day three of your holiday hit challenge. This is also just a great standalone workout that you can do at any time to get full body strength and cardio as I will also give you lots of options to work to your fitness level. We'll be working with dumbbells and kettlebells today if you have both. Otherwise, just use what you've got. All right, you ready? Let's do it. Go ahead and start moving your body. We're gonna get our muscles warm. Just kind of shake everything out. Starting at the top, then taking it down. You can even shake up those arms and legs, release that tension, roll through the shoulders. We're gonna try to keep this workout short today, so we're gonna keep the warm up short. We will get a few minutes of full body dynamic warming up movement. Prep one working in those movement patterns that we're going to be doing in this workout. But of course, if you feel like you need more of a warm up on your own, same thing goes for the cool down for the stretching, please get it on your own. We're going to do a little hip rolls right through here. You can even coordinate them with some elbow rolls to the back. Do there. And then let's add a little side lunge open side lunge open right through here. Big stretch and reach T and I with those arms. Yes. And hold it here side to side. Open up the hips. If you want little reach, reach right through here. Four, three, two. Good. Walk those feet in. Let's take it flat back down and round it up through here. All right, so we are working in super sets today. So that is just alternating between two exercises. But we are gonna get no repeat. Usually we have a superset circuit roll those shoulders where we just go back and forth for a certain amount of time. We're gonna get that today, but we're going to be working in 45 second intervals going between two exercises. Walk those feet in. Let's get a little squat to take your hands, extend it up to that hinge, then take it here, all the way up, right through here. So we're going to be working in super sets of two exercises, but you will get versions of them twice, hence the no repeat. So either you'll get a right side and a left side. So you'll do right with exercise A, right with exercise B, and then left with each or you'll have different versions of it. All right, so something that's different for no repeat, but similar. So it's gonna move quickly. Let's go ahead and take it back here. If you can walk it back into that high plank, then walk it up. So big hip opener. And round through that back as you come up through here. If that is not right for you, I want you to take it to the knees, or you can just take it down and up. Keep it here, walk it back. So it's gonna make sense as we go. We'll have a lower body superset, followed by upper body, followed by core. We'll start with lower and upper using your dumbbells. Then we'll finish with lower and upper using your kettlebells. Hold that high plank here. We're gonna take a child's pose. Power forward into the plank. Child's pose into the plank, or up on all fours. Up to you, just warming up through that core. Stretch through those arms. Right? All the way through. Let's get one more. Good. Walk those hands back or walk those feet up. Round it up. Right through here. Let's tap it out. All right, so quick supersets, about four minutes. Because we'll have 45 seconds each. Two exercises that will alternate between the two different version. Second time through. Right? Either because it's a right side, left side, or because feeling it right, or because we are doing a different version of it. Cross it here. All right, so we are starting with those dumbbells, and we're going to start with a forward lunge. I'm going to show it to you in just a second. We're going to take it forward lunge, and then we're going to hold it at the bottom. So forward, lunge, hold, and then bring it up. So let me show you what that looks like. Grab those heavy weights, if you can watch me here. You're gonna step forward into that lunge, hold for a count, and then push out. So all I want is a quick little hold at the bottom. Let's get 45 seconds. Breathe into it. Hold at the bottom. You can hinge forward just a bit, but really drive through that heel. If that is not right for you, I just want you to keep a stationary lunge hold at the bottom. Bring it up. Here we go. 45, forward lunge and hold. Push it back. So I started with my left. Maybe that's your right. That's okay. Either one lunge and up, drop it down, hold, drive it up. So the idea being that you can't cheat it, right? And push right back out of it. I really Want you to get down there again. It's okay. If you hinge forward and take your chest a little bit forward, as long as we're not rounding in the back here, that's okay. Drive it up through here. You can feel the value in that, right? We really have to push harder through that glute. Forward, lunge and hold. Yes. Five seconds. Breathe. Shake it out. All right, hang on to those weights. Same leg forward. So left leg, we're gonna do a little kickstand deadlift into a curtsy lunge. Trying. I'm going to turn this way so you can see. Kickstand, curtsy. If you don't go low on the lunge, that's okay. Let's take it here. Kickstand, kickstand, deadlift. Drive it up. Curtsy lunge. So this question just came up in the athletic club. Is it okay if you hold those dumbbells down? Sometimes I do that because it's a better grip when I have my heavy ones. So, yes, that is totally fine. Whatever gives you a better grip and better form and range of motion, go for it. Remember, this kickstand is a hinge. Push up through the heel, cross behind. In the curtsy, if you're cross behind is just a tap, that's okay. Hinge burn, Right? Five seconds. Three, two, one. Give your hands a little break. Oh, that one leg is feeling it. Let's switch to the other. So forward lunge and hold. 15 second breather. Kickstand into curtsy. Let's get it done. Other side. Here we go. Forward lunge. Hold. Drive it back. Step into it long. Lean into it. Hold. Drive up through the heel. Trying to really get into that heel. Our muscles want to keep it forward into that quad and into that knee, right? So drop into your heel, get low. Imagine those weights coming right by your knee or just below, even towards your ankles, Right? Do you feel that heart rate? Right. So it is a back to basic strength, but we are going to get cardio in the fact that we're working hard, we're overloading those muscles, and we're getting big compound movements that work those big muscles. Three, two, one. Shake it out. All right, last one of the superset again. Watch me. Kickstand deadlift. Bring it up. Cross it over. In the curtsy lunge. Try to get low on both. 3, 2, 1. It's a hinge and then you cross it behind. Hinge and lunge. Hinge and lunge. Hinge and lunge. Take your time. I purposely want this kickstand. If you Feel comfortable. You can take it to the one leg, but I would rather you be able to get lower on that kickstand and then low in that curtsy than trying to do one leg and feeling too off balance. Right? Keep that good form. So keep it going. Kickstand, curtsy burn. Yes. This first superset is a leg burner. 3, 2, 1. Boom. Set those weights to the side. All right. In between each of these rounds, that was your first superset. Right, Right and left. We're gonna get some cardio mobility or we'll get a swing. Let's start with some mobility for that. We're gonna go hamstring curl, hamstring curl, stretching out the quads, and then kick, kick to stretch out the hamstrings. Slower, fast. Up to you. It's only 30 seconds. I know. I feel that heart rate, too. In three, two, one. Right here. Hamstring, hamstring, Kick, kick. If you need to slow down, if that heart is just pumping, those muscles are burning. Take it here. If you want more that cardio, take it here. Right and right. You don't have to get super high with that kick. I just want you to flex the foot so we get that mobility, we get that stretch. Right? Keep it going. Let's get one more of each. Yes. Catch your breath. Quick sip of water. We're going into our upper body superset. Do you feel that? Metabolic conditioning. Metabolic resistance training while we're doing back to basic strength. All right, team, I think you're gonna like this round. Medium to heavy. Dumbbells on the start. Heavy. I think I'm gonna have to drop it for the curl. So we're alternating bicep curls and rows. We're going to start with a row. We're going to go alternating from the low. Alternating curl, low. Then we're going to go alternating curl, alternating row, alternating curl. Then we're going to take them up top, so join me here. Roll those shoulders back. Core engage. Three, two, one. I'm going to turn into it, but it's up to you. Nice flat back squeeze. So we're alternating from the low position. So you're having to really pull. Pull that shoulder blade in, not rotating, keeping the hips square. And then let it drop, pull, Let it drop again. If you'd rather take it with two, or if you'd rather keep those palms turned in, that works too. Here, squeeze, flat back. If your back needs a little breather, just come up out of that hinge. We got 15 seconds, but really focus on the middle and that upper Back those lats. Big muscles down your spine. Core is engaged. 5, 4, 3, 2, 1. All right, I'm gonna try this. We're alternating biceps from the low position as well. I'm gonna try my 15s. I might have to drop down to my tents. All right, alternating again. You can turn it in and then down, or find the positioning that's best for you. Biceps. Here we go. 45 seconds. I know. And breathe. Oh, I'm gonna do this as long as I can. And then when it feels like I'm losing form, it's always my advice to you, start heavy. And I can feel myself wanting to pull with my back. So I'm going to switch to my tens right through here. Right, alternate. So the switch we're gonna make in the last half of this suit superset is we're going to do the row and the curl from up top, so high. Row, high, curl, alternating. So you're going to keep that contraction a little longer. I think you're gonna like it. You're definitely gonna feel it. 5, 4, 3, 2, and 1. All right, so we're going back to the row. This time it's gonna look like this. Keep those elbows pulled in. Keep those shoulder blades pulled in. You're gonna alternate one at a time. It's tough, but you can do it. Hinge it here. Shoulders back. Core engage. Here we go. Squeeze. So you're always maintaining that squeeze here. Then you let one release. Get the stretch, pull. One, release. Get the stretch, pull. Keeping in that good hinge position. If you need to stagger, that works too. I know it's burning, but these are strong muscles. You can do it. You can keep them turned in or turn them out. Whatever feels good for you. Try not to twist. Right. Good core engagement. Shoulders and hips square. Ha. Yes. Squeeze. I know. I feel it too. Five, strong back. Four, three, two, one. Set those to the side. All right, so same idea with our biceps. We're gonna hold them up top, we're gonna drop them down. If you want more of that challenge, you can drop them down about halfway or just keep them racked. Bring them up to the top. 3, 2, 1. Alternate your biceps. So again, you're keeping that contraction. Again. If you want a little more, take it here. But make sure you bring it all the way in, all the way in. Racked or halfway down, you can also do this hammer. Right, so you're keeping that contraction, also keeping those shoulders pulled back, that core pulled in, not arching here to here. Yes, team. Ha. I know. Breathe. See, the challenge Right. Back to. To basics. No repeat. But we're getting just a different variation on this exercise. Three, two, one. Set those down. How about we come into a swing, shake out those arms. Right through here. I know. I feel it too. All right, let's go in to a swing. If you have never done a swing before, I want you to keep it with a deadlift. So you can have one heavy kettlebell or dumbbell in the center, or. Or you can have two dumbbells on the side. Everybody start with a deadlift. Just get a little feel for that, right? That hinge we did with the kickstand here to here. Get a few reps of that to really feel that hinge pattern, right? Driving those hips to the back. Then when you're ready, we're going to power it back, swing it up, or let it drop back, then power it up, lock out of the top, let it drop. 30 seconds. Shoulders back. You've got your deadlift or your swing. Three, two, one. Power it up. Let it drop. There's those glutes, right? And hamstrings. They got a good burner in that first round. Now we're gonna keep them working up. Let it drop. Power. Power. Shoulders are pulled back. I am not lifting with my arms, but I'm keeping my back tight while I also zip up my core. Right? Let it drop. Five seconds. Three, two, one. Swing and relax. How about we get a sip of water? Let's take it down to the mat, team. All right, we're gonna get into it with a core circuit. So this is your only full core circuit. It's going to be all body weight. We're going to make it good. Tap it out if you need to. We're starting with a little plank rotation, so you can do elbows or hands. I'm gonna do elbows. I'm gonna rotate to one side. I'm gonna take it in. I'm going to give you some options if you want to tap the knee down, if you want to bring it up. We're rotating one side only, then we're taking it on our back. We're going to do a little dead bug push, but we're going to keep a push here as we take the other side. I'm going to give you some options if you want to cross it or here, but you're going to maintain that push. Join me down on the mat. Let's get this done. It's gonna be a burner. It's gonna go quick. Here we go. So you're on your elbows or toes. If you need to modify, I want you to take it on the hands with the knees. Here we go. 45, you're gonna rotate to one side. Wrap it in. Rotate to one side again. You can do that knee. If you're modifying and you don't want to rotate, you can just keep that side plank. Drop it down, bring it up. Right. Or you can rotate to here again. If that doesn't feel good for that hand, rotate it in. Take it here. That works, too. Some options, if you want to drop that inside knee, bring it up. Inside knee, bring it up. That gives you a little variation, right? Full core breathe. 5, 4, 3, 2, 1. Stretch it out. All right, so whatever side you were rotating on, let's take that. Just remember the side. So I'm going right hand to left knee. I'm going to push towards each other. My opposite arm and leg. Bird dog or no bird dog, dead bug. Here we go. So the key here is to maintain that push. My leg is pushing into my hand. My hand is across. You're gonna feel those arms right Close the core right through here. That is your most basic. You can also keep one leg on the ground to bring it up if you need to modify. If you want that challenge, cross it over. Push. Cross it over right, push. Don't let your brain think too hard on it. You're just maintaining that push this way. Way if you want. Last 10 seconds, bring it here. Elbow to knee and reach. Five, four. Keep pushing. Three, two, one. Yes. Team, we're back to that plank position again. If you need to stay on your knees, I want you to take it here. Just like that. That is always an option. Hands or elbows, lift up into that plank. Here we go. Other side. Rotate out. Back to center. You can also do this from a knee. Whatever is best for you and where you are today. Remember, this is your workout. If you want more of that stretch, that mobility, really reach it up. If you need to keep this hand here while you rotate, also an option if you want that variation, drop that knee while you drop the elbow. Drop the knee. Oh, core. Yes. This is why this is our one and only full circuit. Our last circuit is going to be upper and core together, so don't worry. But I knew this would be a lot on your core. We got 5, 4, 3, 2, 1. On your back again, opposite hand. So remember, you want to maintain that push towards each other, and then you've got your dead bug on this side. You have several options if you want to add a little cross. If you want to just Keep the foot down. Whatever is good for you. Here we go. Push leg into your hand. Push your hand into your leg. Inhale and exhale. On the exhale, close the core. Right through here. If you're really taking your time, tilt that pelvis. Make sure you're not arching that back. Tilt the pelvis. Maintain that resistance, and then bring it up. Yes. You can cross it if you want. And if you want that extra burn for your last 10, take it elbow breathe and reach. Breathe. 3, 2, 1. Stretch it out. Yes, team. All right, so cardio mobility, since we just talked about it, we're gonna do a little cat, cow, down, dog. Back to center. Cat, cow, down, dog. We got 30 seconds is all we need. Here we go. Cat to cow. Feel that stretch. Down, dog. If the down dog is not right for you, you just keep cat, cow, cardio mobility, but mostly mobility, right? Oh, how does that cat feel on that core? Right. Keep it going. Stretch up, up. Yes, team. Last one. And her. Relax up onto your feet. We are gonna grab that kettle bell. We're going into a squat sequence. Squat and a little step up to keep it working. So grab a quick sip of water if you need it. We're going to take it to an eccentric squat. So grab your kettlebell. All that means is we're going slow on our way down. I'm gonna try to have that goblet grip if I can join me with that weight. Slow. Here we go. Slow. On your way down, power it up, Think three, two, one, and up. So almost the same idea. You go slow on your way down, a little hold, and then drive it up. 3, 2, 1. This is called increasing time under tension. Right. Having different tempos with our lifts, with our exercises, our movements is going to increase the time that our muscles are under tension, so it's gonna be slightly more challenging. Breathe. Three, two, one. Drive it up. Yes. Not popping those hips, but coming up and connecting with the glutes, core, and pelvic floor. Three, two, one, and. All right, team, so you are going to rack that kettlebell here. If you need to modify, modify. Watch me here. This is a challenging one. You can just do a lunge and up or a little lunge forward. Think of just a step up from your standing position if you're able. We're gonna kneel down into that knee, then step it up. All right, you pick. If you can't go all the way down, that is okay. Make it a lunge or make it a tap back. Rack it here. Here we go. Lunge or kneel Step it up. It's challenging. If you can, I want that kettlebell wrapped because it's going to be offset. That core is going to work harder. Feel that side of your core as you come up. Right. If that doesn't feel good for you, hold it here like we just did. Down. You can still take it towards that knee. Drive it up. Remember, you can just lunge or tap back, but if you can't get down there. I know. Boom. Having to come step up from the ground from that kneeling position is tough, but you are strong. And up. 3, 2, 1. Relax. Give your hands a little break. Remember what leg that was? That was my right, maybe your left. We're going to take it to an eccentric plie. So I'm going to have that weight in the center. The center down. Three, two, hold. Drive it up. Here we go. Three, two, hold. Bring it up. Plie. Squat. So, no, repeat. Not the same squat. It's different. Three, two, hold. Drive it up. I know those legs are tired, but this is your last leg sequence. Then we have upper and core, and that is it, team. 3, 2, 1. And up. 3, 2, 1. Drive it through. Yes. 10 seconds. Can you touch the ground? Drive it up. 3, 2, touch. And up. Last one. Boom. All right, rack that kettlebell. Remember, if you can, you're going to kneel it down. We'll bring it forward. Try to touch that elbow to knee. Bring it up. Step it up. If you need to lunge it instead, if you need to have that kettlebell in the center. If you need to go, no weight, that works, too. Here we go. Kneel forward. And up. It might help to have this hand here. And up. Right here. Down. And I feel how your core is working to stabilize, especially if you're able to be in that racked position with your kettlebell or dumbbell slow and controlled. Right. I don't want anybody having to pull with their back, so really control it. Stabilize right through here. Yes. That upper body is also working. That's intentional. Breathe. And up. Three, two, one. Shake it out. We're gonna take it to a swing. I know those legs are tired, but let's get it done. All right, team, shake it out. We got 30 second swing. Then we got our last upper and core run, and that is it. No bonus. We're good. Roll those shoulders back. We're gonna hinge. Remember, you can take it to that deadlift. It's if that's good for you. Otherwise, hinge it here. You're gonna hike it. Three, two, power deadlift. Or Swing, let it drop. Either way, even if you're just doing the deadlift, I want you to come up with power. Good form. Push into those heels, but all the way through your feet. Spread those toes in your shoes. Pull those shoulders back. You're not lifting with your arms, but you. You are squeezing in the back and shoulders along with that core, along with hamstrings and glutes. You got 5, 4, 3, 2, 1, and relax. Pedal your feet here. Yes, team. All right, so let's get it done. Let's finish it out. We got some upper body. Hi. I'm gonna go with this lighter kettlebell. Keep that heart rate up. We're gonna take it to a little rotating press and knee. Rotating press and knee. It's gonna get that heart rate up and then two things on the mat. That is it, team. So take it here. Core engage.45. So rotate, press, knee. Rotate, press, knee. If that's not good for you, straight, straight up. Press and knee. Press and knee. If you can turn your knees and your hips, pull that knee in. Press, knee press and down. Upper body, push. I know you're tired, so what I don't want you to do is feel all over the place. Center yourself. Rotate and press. Pull that knee in. Press, press it up. Back to center. Rotate and press. Knee press. Center. One more each side and breathe. Boom. All right, take it down to the mat. Little bit of core and upper body together. So join me down here. We're gonna take it with a chest and tricep press, and then we're gonna drop those toes. So join me here. Core engage in 3, 2, 1. Knees up. So we got our press. Knees come in. Toes tap, down press. So this is a tricep press. It's chest press, too, but keeping those elbows in tight, we're really gonna feel those tries. So everything in and drop. If you need to modify, just take one knee at a time where you can take it to that bridge. Lift those hips, but if you can, in and tap. In and tap. You got this, team. I know we're feeling it, but let's get it done. Breathe in and tap. Five seconds. Four, three, two, one. Seated position. This is it, team. We're only going 30 seconds. We're going to take our elbows down. We're going to bring it up, elbows down. So you got your core. If you want to add a little press at the top, you can. This is it. Last 30 seconds before we stretch it out. Core engage. Here we go. Elbow down. Bring it up and press. If you can't get all the way down. I know it's hard. You can also tap the kettlebell. Bring it up. Tap the kettlebell also. No, weight is totally fine. Bring it up. Tap and up. I know. Yes, you can. 5, 4, 3, 2 and breathe. Take those knees out. Stretch it out right here. Breathe. No time for a bonus move. You are lucky. Let those knees go out. Let your head and neck drop. I think that was enough. That last little upper push and core circuit. If you can take it to that 90, 90, stretch out the hips. You can stay here. You can sit on the edge of the chair or get a little pigeon stretch. Drop it down. Be sure to get more of a stretch on your own because we're going to keep it pretty short right here, right now so we can get you out of here. Roll those knees to the other side. 90, 90. Sit on the edge of the chair or get a little pigeon stretch here. Nice work, everybody. I'm so proud of you. Back to basics strength. No repeat supersets. Even though someone's right side, left side and some was just a different version of the same exercise. That's how we get you right, but you could feel the difference. Chin to your chest. Stretch it out right here. Make sure you leave me a comment like this video. Let me know. What did you think? Did you feel it? Was it easy to follow? I love hearing from you and getting your feedback and of course, if you haven't already, don't. Don't forget to subscribe. When you subscribe to my YouTube channel that helps me keep making these workouts for you. And don't forget to download the free Body Fit by Amy app that is the new home of the Body Fit Athletic Club. Would love to have you join us as a member there. That's where you get all the extras that that's where you get more personal guidance and support from me and from Vivian, our Body Fit dietitian. Ah, let your head relax through here and we have a really great time. So if you're looking to take it to the next level, that is where you want to be. So check out all the links in the description below. Roll those shoulders back. Let's get one big deep breath in and out. You did it. That was your no repeat superset with weights workout. Great job, everybody.