32 Minute Bodyweight Superset Six Workout - SWEAT Day #11

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your bodyweight superset 6 workout. This is day 11 of your sweat challenge. In this workout we are going to be working with body weight exercises to work your entire body for strength, for cardio and mobility using supersets. So we will have timed rounds of opposing muscle groups and we will get it done quickly. Of course, I'm going to give you lots of options to work to your level and be where you are today. You don't need any equipment for this workout, just some space to move. Are you ready? Let's do it. Let's get started by moving our bodies, getting a quick little warm up, some movement, prep for what we're going to be doing today. March those feet or jog it out, Roll through your shoulders. We're going to keep it short so we can keep the workout short. So of course if you need more of a warm up, please get it on your own. You can check out the links in the description below this video where you you will see my extended warm up and extended cool down videos. If you need a little extra. We're just going to be getting some movement in the movement patterns that we're going to be working today and of course getting your heart rate up. Let's open up those arms right through here. Step it out to the side, right through here, all the way through and hold it here. Just reach and reach. So I just want you to shift side to side and if you're able, reach one arm down, one arm up all the way and let's take it flat back down and round it up. Two more just like that, all the way and hold this one down. Roll those shoulders one and then the other. Walk your feet in, round it up. So we're going to tap it back right here. Just reach and tap, opening up through the hips. We're gonna go four more like this. Three, two. Hold it here. I want you to turn over the knee that's in the front and step it back, take it down, turn, step it back down, right? Little bit of rotation through that upper body. You can keep it here or if you want, take it down, reach, step it up, take it down, reach. One more option to add on from this is instead of stepping up, you can go from the plank, reach. So any of those options will do. You can go lunge and twist. If you want to stay up, you can go lunge, drop it down, arm reach up. Or you can go from the plank. Getting the core ready. Last one. Step it up right here. Round it up. We're gonna do a squat. We're gonna cross with the knee again, Core warming up. Yes. And breathe. One more each way. Down and knee and breathe. And just hands behind the head. We're gonna hinge and bring it up. So drive those hips to the back. Breathe two more right through here. Nice flat back and elbows wide to open up the chest. And all the way up. Let's tap and reach across. All right, team, so here is what we've got. We are doing super sets. So maybe you've done think it was a dumbbell superset 6 that I've had before. So superset just means that you are going back and forth between two exercises with little to no rest. Feels a lot like. Bring it up right here. An AM wrap or almost like a tabata. Right. But the goal is to go at your own pace and work to your level. So we are going to do opposing muscle groups. So sometimes that's going to get a little tricky. Front, side or back side. It's a little trickier with body weight, but we can get it done. Bring those knees. So you have two exercises. The six comes from six repetitions each and you'll do basically again like an amrap, as many rounds as possible. If you need more rest in between, you take more rest. If you want to go a little quicker than me, you can just. We just want good form, full range of motion. We're not rushing the movement, but you're going six of one exercise, then six to the next. A couple of them will be right side, left side. Let's step touch right here. And we may go a little bit longer. So we'll have either a three minute round or a two minute round. And you'll just get done whatever you can get done. Everything that we start with is also going to start with a cardio mobility. Let's just take it back to here. That we will get for 40 seconds. So we're actually going to start with exactly that. We'll have a 40 second cardio mobility, we'll get a breather and then we'll jump into our first three. A three minute round. Don't worry, it will make sense. We'll have those exercises on the screen for you as well. Here is your cardio mobility. Two options. You can do that. Hinge and reach up if you want to keep it standing or if you're able, you're going to inchworm it out, you're going to inchworm it back. 40 seconds. 3, 2, 1. Here we go. So hinge down and up or inchworm out. Hold it here, an inchworm back all the way up. Only 40 seconds. And again, the goal of these is just going to be to get cardio mobility in between our rounds. Walk it out. Our rounds are basically going to go lower body, upper body, core, as much as we can with opposing muscle groups, but some of them will feel kind of similar. A lot of that is the challenge of doing this with body weight, but also a lot of it is intentional. One more. Three, two, one, and breathe. All right, your first round, we have three minutes total. It's a right side, left side. So you have six reverse lunges and then six either kickstand deadlift or a one legged deadlift. Then we'll take it six on the other side. Three minutes at your own pace. Here we go. So if you don't want to count your reps, you just switch when I switch. All right, so core is engaged on this. Of course. If you need to modify, you can take it to a little tap back. Only six. And then we're switching right here. So your kickstand, it's either a hinge or a one leg up to you. Your one leg is going to give you a little more bang for your buck. Since we don't have any weight, really drive into the heel. You can have the hand on the wall if that helps. And breathe. Switch your legs right here. So other side. So you'll go six lunge on the right, six deadlift on the right, then six lunge on the left, six deadlift on the left. Hopefully that makes sense. Here we go. And take it down, down and up. You can take your hands in front of. If it feels better, you can take your arms out. Maybe that gives you a little more balance. Or again, touch the floor, touch a couch. Feel that stretch in the back and then feel that work. Switch your sides. One minute down, two to go. So notice we're not rushing it. We're. It's not as fast as we can go. It's a superset. It's back to back. If you need more of a breather, you just take it. You give yourself a few seconds rest or whatever you need. Take it here. Down and up. Breathe. Well, that's not fair. I can hear the ice cream truck in my neighborhood as I'm working out. Come on. Sure. My kids are trying to run out the door. Breathe. And then other side, right here. Lunge it. Tap it up. Controlled. I want you to use this time to hone in on that form. Right. Almost Two minutes down with one to go. Breathe. And here we go. Get down. And in theory, I want you to get six rounds, which we're almost there, right? But six reps. Here we go. Dip it, tab lunge it. And up. If you want to get fancy, you can curtsy lunge it. It's up to you. Totally. Whatever you want. Oh, now I hear a child crying. Just the sounds of the neighborhood, right? And kickstand right here. 6. Hopefully the sounds of my life. Hopefully we can cover that up with music. Good form, so relatable. I know just so many of you. Here we go. We got 20 seconds, so breathe. Heart rate should be up just enough, right? We're moving through this quickly. Here we go. Yes. And breathe. Five, four, guess. Just get whatever in you can. Three, two, one. Stretch it out right here. Yes. Team. All right, so first round, not so bad, right? Slow and controlled. Three minutes. It's gonna go by quickly. If you want to grab water between each round, you can. We're gonna go into our next cardio mobility. That's where we get that heart rate up, but we also get a little stretch. So since we got that, we're gonna take it into that rainbow skater right here to here. Getting a little stretch through those legs. Shaking everything. Excuse me. Let's get 40 seconds of cardio mobility. Rainbow skater, here we go. So you can make it straight up mobility and just go side to side. Big arms, big legs. If you want more of that cardio or if you want to keep those legs working, you can add a little jump to it. You can get a little lower in the curtsy, right? Things. Movement patterns that we're not doing in the supersets. We're going to put them in that cardio mobility, right? Which includes this curtsy. Even though we did that a little bit on that last round, right? You got about 10 seconds to go. If you want that extra push for cardio, go for it. Or that extra push for mobility. We got 5, 4, 3, 2, and breathe. All right, so here we go. We're taking it to the mat. You've got six of your plank press. So many options. You could be on your knees, you could be on your knees. You can be on your toes, but we're going down. Down, up, up. That's one. Left, right, left, right. That's two. Right, Left, right, left. Then we're gonna work the back side of our body. We're gonna do a W pull. So lift up, squeeze, and down. We're gonna lift straight, pull the W in, out, and Down. Looks like this. Lift, up, squeeze. Like a pull. Down, out and down. Join me on the mat. Let's get it done. Two minutes. Here we go. So you got your plank. Press for six. Again, you're on your own count. But if you don't feel like counting, you just switch. When I switch, think about that core working hard, too. And breathe. Take it all the way down. We're gonna lift, squeeze. That's one lift, making two separate motions. Lift up, pull it. And squeeze. And breathe. Two more. Last one. Back up to the top again. You can be on your knees or your toes. Here we go. Down, down, up, up, down, down, up, up. Strong with that core, but mostly we're thinking about those push muscles. And then we get those pull muscles with that w. Slowly back down. One minute. Down two to go. Lift, pull. So it really is front, side, back, side of the body, right? And up two more. Last one. Back to here. Here we go. So again, modification here. On your knees. I realized I didn't give you a modification for that. Hopefully, you're already doing the bulldog or the bulldog. The bird dog, right? Yes. So your bird dog is here. You're gonna lift and squeeze, right? Lift and squeeze. Squeeze. Or if you can, lift, pull, breathe. I know this two minutes is gonna go faster than that. Three minutes, I promise. Wherever you are, you've got 15 seconds. Finish it out. What can you get in this? 15. Heart rate should be up, right? Breathe. 3, 2, and 1. Stretch it back. Good. Bring it up. Shake it out. All right, so just to stretch that out, we're gonna do a little reach over. Reach over through the back, through the shoulders. Let's go ahead and get that 40 seconds of cardio mobility. Since we're in the zone, then we'll grab some water, we'll take it to our next set of moves. In three, two, one. Here we go. Reach. Reach. Yes, you can. And again, more mobility. You open up the hips, you stretch it wide. So our mobility is really. It's more what we're doing before, right? We did that rainbow skater. We did that Inchworm hinge, which was preparing you for the deadlift, but also we're getting that cardio right here. So if you. You want to take it up just a notch, go for it. Last 10 seconds. Make it a little bit quicker, a little bit wider. A little more on that. Reach for three, for two, one. And breathe. Grab some water. All right, team, so we're going core, but we're gonna keep it standing core. So it's also going to feel like Cardio. All right, so we're also sneaking in a little bit of legs and arms. So I want you to really pay attention to everything that you're feeling. It's just a two minute round, but we are going right and left. I want you to have side knee for six, cross knee for six. What I want is strong arms and then cross. Strong arms. Push it in, push it in. Your stationary leg is also getting some work. So obliques and then front abs or internal external obliques. Then we switch to that other side. Side knee for six. Cross knee for six. We're just going back and forth. Push into the heel to get some legs, strong arms. Lap the core. Three, two, one. Here we go. Two minutes, all the way through. Let's keep those hands up like this to keep the shoulders working. And then cross it. Here we go. Really try to get elbow to knee and think about pushing into, pulling into the core while you push into the leg. Other side. Here we go. Breathe. Think more about the core work and less about the cardio. The cardio is going to come just by keeping it moving and by doing this for two minutes. Right? Breathe. If you need to modify, by all means, grab onto something. You can take it a little slower. Up to you. If you need more balance. Get it done. Take it across. So you should be feeling that heart rate, right? Push those hands in. Think about core. Twist. Core. Yes. Other side. One minute down, one to go. Strong arms, strong legs. And breathe. And core. Lots of core. Yes. I know we do this a lot, but how often do we do it for this long? Right? Really feel that core working. Sides of the abs. And then across, center and opposite. Breathe. Other side. Yes, Breathe. Take it across. Engage. Yes. Other side, huh? If you need to pick up the pace to try to get them in. Get it done. Cross, cross. We got three, two, one. If you want to finish out that second side, go for it. I know I'm going to. And cross or take a break. You get that breather? Yes. All right, shake it out. So cardio mobility. Let's jump right into it. Then we'll grab water. We're gonna take it to a squat. A little side lift. Squat, side lift. So again, it's mobility to shake it out after what we just did. And it is cardio to get that heart rate up and movement. Prep for what we're about to do. Let's get it done. 40 seconds. 3, 2, 1. Squat low. Lift up if you can. I want those arms going to the back or out to the side. Flex that foot and Push those hands to the back. So we're getting the back of the arms right. And breathe. Didn't have space there. Right. And up. Heart rate should get up, but also we're getting arms and legs working. We are halfway through this workout. More than halfway. It's gonna go quick, I promise. 10 seconds of this mobility. And breathe. 3, 2, 1. Quick step if you need it. We are back. 2 lower body, 3 minute round. 1 more time. And then our last two are two minute rounds. Here's what we've got. We got six plies. Our goal is inner thighs, obviously quads, glutes, and hamstrings. But six. Six. Right through here. And then we're crossing it. Six curtsy lunge. Outer thighs, six plies. Six curtsy lunge. If the curtsy lunge is too much, do a little tap back. But we're thinking inner thighs to outer thighs while getting the whole lower body working. Let's do it in 3, 2, 1. 3 minutes. Really squeeze up in the inner thighs and also connect with that core as we go along. I'm going to give you some options to get your heart rate up. Take it curtsy. And down low. Now we're pushing through the hips and the outer thighs. Right? Breathe. And yes. Back to center. Squeeze. Use this first minute to hone in on that lower body. Work inner thighs up to core and then outer thighs down and up. If that curtsy is too weird for you, take a regular lunge or side lunge. Whatever is good for you. Breathe. All right, do we want to add a little more? Watch me. Squeeze. And back squeeze. Pull those elbows in. We're adding a little extra upper breathe. And then take it here. We're gonna push back for triceps. Breathe. Yes. You don't have to do the upper body. It is a lower body circuit. I'm just giving you options. Chest and shoulders and back. Yes. Feel free to keep it right here. That's okay. And again. If you need more breathers, if you need more time in between or time to get set up so you have good form, take it. This is your workout. You know what I say, be where you are today. This is your workout. Whatever you need it to be. Are those legs burning? I know mine are. Squeeze. Inner thighs out. Chest and shoulders back. I know it's only six, right? Take it here. Push it back. What this looks like elbows to the ceiling. Breathe. Last minute. Here we go. Squeeze. This is mobility, too. We're getting that chest opener and that back stretch. Yes. You can cross it over. Push to the ceiling. Push behind you. But first and foremost, I want you to be thinking about those legs. This is a lower body circuit. Yes. 20 seconds. Can we get it all in? Think about that core too. Take it here if you want. Skip that next round of plies and get that other side of curtsies. Take it here, right here. Ha. Your time is done in 3, 2, 1. If you want to finish it out, finish it out. Boom. All right, team, shake that out. There's those legs. Let's get a little cardio mobility because we're going down to the mat for our last two rounds. All right, here we go. We're gonna shuffle, reach, shuffle, reach across. So turn in the knees and the hips. Get that stretch. You can be in that good athletic stance, but let's get it done. Here we go. Shuffle, reach, big step and reach. Low impact, totally fine or big shuffle. This is also a time that if you need more of a rest, you take it. You can take a break, you can hit pause, or you can just stand there and watch us doing this. Cardio mobility. Right. Again, it's your workout. UD you do you. You showed up today. That's what makes you successful in this workout. It's not doing everything that everybody else is doing. Right? Whoo. Three, two, one. Relax. Quick sip. All right, team, onto the mat. I'm gonna adjust my air low. Right. All right, so we are here. Two minute round. A little bit tricky because it's lower and upper. And here's what we got. We're gonna do one minute all on one side. So you're here. One leg is out. We're doing a little mini tricep here for six, and then we're lifting for six. We're gonna go one whole minute on one side. Then we'll switch mini tricep. So we're coming down in those elbows. Then mini leg lift. So you're here. You're gonna lean into it. This leg is nice and tight. And then you're lifting, so everything is super tight. Find that position. Join me on the mat. Three, two, one. You got one minute. We're going six and six. Elbows in. You don't have to get super low, but I want you to try to keep a straight line in the legs. Triceps, then hold it here. Squeeze, Squeeze my hips stay square. My core is pulled in. Point that toe. Really get the back of the the legs. Yes. Triceps, elbows in, pointed to the back. Right. Are you feeling that glute? And lift, lift, lift. Yes. We got just about 20 seconds. Can you get six more of each and breathe. Yes. Lift that leg for six. Five, four, three, two, one. Wherever you are, get a little stretch. Other leg. There's that glute. Three, two, one. Here we go. Push it down, down. Point that toe straight leg to the back, bending in the elbows, then lift. So it's not going to be a full fledged tricep push up because we've got one knee down, right? So you're just here, lower into it. Bring your torso to the mat, but keep the elbows pointed back. Here we go. Lift, lift. Squeeze in that glute. Yes. Can we get one more of each six? Yes. And lift, lift. Good. Finish with Those tries for 6, 5, 4, 3, 2, and 1. Sit back. I know, I lied. We're back up top for one cardio mobility. Right, Feel that. Stretch that out. So a lot of triceps and upper. A lot of glutes and hamstrings. That one was tricky because it was upper and lower superset. All right, let's get 40 seconds cardio mobility. We've just got our side lunge. Reach. Side lunge. Join me. Here we go. Down again. If you want just cardio mobility, take it here. If you want more of that cardio, you can add that shuffle. We are getting that heart rate up and getting that mobility one last time. And then we got one core circuit on the mat for two minutes. And that is it, team. And I mean it. Not sneaking in any bonus move. I promise, we're just getting it done. So finish out these last few seconds. You got just about 10 to push yourself on that cardio because then we are on the map for good. 3, 2, 1. Water. Let's do it. All right, let's finish with that core. All right, so we got some core on that plank press. We got some core on our standing knees, but let's really make it work. On this last round, if you need to modify, you have a few options. You can take your starfish from a standing and your knees from a standing, or you can take it from a bridge and a bird dog. But watch me here. This is it, team. So we got our starfish. You're going six, five. Or if you're up for it, all the way up. Deep core. You got six, you're rolling into that plank. You're bringing your knee in with a little pike. Six, five and through. Or you can go bird dog for six, roll it over and take it bridge for six, standing or that to modify. Let's get it done. Last two minutes. 3, 2, 1. Starfish 6 or all the way up. Whatever you need to do to really use that deep core. Two minutes is it, team. Roll it over. Let's make that core work. 6. And give yourself time to get into and out of those positions. Because that's part of the challenge of this, right? Slowly roll it over. Here we go. It can just be a crunch or it can be all the way up. Try to switch what side you roll over on so you get other sides working. Right knee comes in, you're on your elbows, but it's a little pike to make the space for the knees. Right? Who is feeling their core burning? I know I am. One minute down, one to go. Take it up. Breath. Yes. Burn. Yes, you can. You've got this. 40 seconds to go. Take your time and make that core work again. Whatever it is for you, even if you're modifying, take it back right here. Burn. As you get tired, focus on that form and slow it down. Yes. And finish it out. 15 seconds to go. Slow and controlled. Yes. Four, three, two, one. And relax. Good work, team. Let's stay down on your mat. Hug your knees. I know we sneak a lot of core in sneaky core ways. We sneak a lot of core. Hug those knees in gentle one at a time. And if you want, you can extend it up to that hamstring. You can, you can even lift up to here. And we do a lot of direct core, but how often do we do it for two minutes straight, Right? That really wasn't exactly opposing muscle groups like a lot of them were. Again, the body weight makes it a little tricky, but you rocked it. You did it. Slowly roll it to your side and roll it up. Let's take those knees out. A little stretch right here, huh? Be sure to let me know in the comments what you thought about this. This workout. I always love hearing from you. And of course, don't forget to like this video and subscribe. And if you like this format again, I have a dumbbell version, we will have a kettlebell version and we have some quick hits which are 10 minute versions. If you're looking for a full body workout in two minute rounds in less than 10 minutes, you want to check those out. Roll it back right through here. Pedal your feet. Yes, team. Really releasing those shoulders and slowly roll it for the vertebrae, one at a time. Make sure you check out all of the information in the description below. If you are looking for taking it to the next level, if you want some more support and accountability, join us in the Bodyfit Athletic Club. Everything is down below we would love to have you. That is where you get direct access to me, to our Body Fit dietitian. You get the method nutrition plan, you get live Q and A's, live events every week, and you get the supportive community of body fitters around the world. So join us there. If you can reach those to the back. One hand on the wall, fingertips to the back. If you can lift that up here. If not, take it here. If you don't have a wall, just point it back. And of course, make sure you're on my email list so you can get your free weekly and monthly workout calendars. And of course, again, don't forget to subscribe to the channel when you subscribe. That helps me keep making these free free workouts for you here on YouTube. Also, check out my Body Fit Mom's channel. I have all my prenatal impulsenal on this channel as well, but created a new space, a new channel so people can find it a little more easily. Make sure you check that out. Roll those shoulders here side to side. Ah. Thank you so much for being here today. Round up through your back. Please get some more stretching on your own. Be sure to hydrate and please be proud of yourself for showing up today. I am so proud of you. Can't wait to see you back for more. One big deep breath in and out. You did it. That was your body weight superset 6 workouts. Great job, everybody.