33 Minute Shred Superset with Weights Workout - SHRED #13

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your Shred superset with weights workout. This is day 13 of your shred challenge. In today's workout, we are going to work the entire body for strength, cardio and mobility. And we'll be doing it in a super set. So we'll have some blocks of upper body, lower body and core alternating between two exercises in a set amount of time. I'm going to give you lots of different options, so work to your level and be where you are today. All you need for this workout are either a set of dumbbells, a kettlebell, or both. Are you ready? Let's do it. All right, let's start by moving our bodies. We'll get a quick dynamic warm up. You can go ahead and march and roll those shoulders, take them to the back, take those arms a little bit bigger and then take them. Gonna get the muscles warm, get the blood flowing, get some dynamic movement, prep some mobility work. But of course, if you need more of a warm up, please get it on your own. You can check out my extended warm up and extended cooldown videos in the description below. So let's take little hamstring scoops. Watch me here. You're going to take your heel forward, scoop, big reach, scoop right through here. I want you to press into that heel all the way through. And then let's take this arm right here. You can hold this here. Let's just scoop that arm. If you need a little bit of balance, you can take it right through here and then reverse it. Same thing, other side. Take it forward or back, whichever one you didn't do before. And take it up, take it forward, big stretch, open up the arms right through, through here. And then take them up and down. Little hinge, right, let's step out nice and wide, opening up the hips. So what we're trying to do, we're trying to activate everything that we're going to work today and be moving in those movement patterns. Right through here. Yes. And then let's take it right here. We're going to do a squat down. Then I want you to take the hands either on the ground or your legs. Extend up through the back of the legs, back to the squat. Reach up, all the way up. Looks like this. Squat down, hands down. Extend it up right through here. Reach it up. Couple more just like that. Sit low, hands down again. If you want to be on the legs, that works too. Let's get one more and then let's hold it here. Just pedal through Those feet in the back, and if it's good for you, we're gonna step it back into that high plank. If you need to, you can take it to knees as well. Step it back, and then walk it in all the way up. Keep that going. Sit low, step it back, then walk it in. Feel those hips getting open. If that's too much for you, you're gonna squat it down, tap it back, tap it back, and bring it in. Let's get one more. Let's hold that plank right through here. And you're gonna do a little down dog. Back to center. Press those heels down, hips up. If you can touch the toes or touch the knees. There we go. Breathe one more. Walk your feet in or walk your hands back. Slowly round it up. Here we go. Tap and reach across. All right, so shred superset. So superset is just defined as going back and forth between two ex exercises without rest in between, or with minimal rest. So we're going to think of it like our complexes or like our AM wraps, right? We're gonna have short timed rounds. So two minutes, and within this, we are going to get two exercises that we're going to go back and forth. One is going to be more back to basics. One is going to be more shred, as in some pulses or some smaller range of motion. But you're just going to go back and forth between those two. It is all about going at your own pace. Two minutes is going to go by quick. We have lower upper core, lower upper core. In between, we'll get about a minute of cardio mobility, which is where I'm going to talk you through it of what we're doing next. Right? So we're gonna get it done in two minutes. Only two exercises. Again, it's either going to be lower body, upper body, or core. We'll add a few things in between. So go ahead and shake everything out. Grab a sip of water if you need it. I know it's hot for a lot of us, so we want to make sure we pre hydrate. We're gonn with a kettlebell if you have it. You can keep those hamstrings going if you want to keep your heart rate up. Now we're working kettlebells or dumbbells. If you only have one, use one. Use what you've got. Otherwise, it is your pick. We're gonna start with an alternating lunge. So you've got eight reps. You're handing up your kettlebell. If you want, you can hand it off underneath for a Little bit of core, but that's optional. Then you have 16 squat pulses. You're squatting down. 16 really small movements. All right, we're going to talk you through it. We got two minutes going back and forth between those two. I'll give you some options to mix it up. Grab that kettlebell. Lunges. Here we go. So alternate for eight. You're handing it off, you're stepping back. You decide how wide you want this to be. You can keep it close. And again, if you want to hand off your kettlebell underneath, that's going to throw your bounce. Get that core working. So you got eight. And then we're pulsing with that squat. So pulse low to the ground. 16. So it's essentially two sets of eight. Really trying to keep that chest open. Pulse into the heels. Keep it going. 8, 7, 6, 5, 4, 3, 2. Back up top. Lunge it again. Right through here. You've got eight. Drive up through that heel. If you want to hinge into it a little bit, you can. Or again, if you want to hand it off. Eight total. Breathe. Yes, you can. Back to those pulses if you want. Take those toes out into a plie. So this is all at your own count. If you don't want to count, you just switch. When I switch, burn right. 8, 7, 6, 5, 4, 3. Yes. Less than a minute to go. If you want to alternate into a curtsy lunge, you can. It's up to you. Again, you can hand it off side to side or hand it off. And through. 4, 3, 2. Pulse it. Your choice, regular or plie pulse. Get low. Squat pulse again. Dropping the hips if you need a break. We're so close. 15 seconds, but you can drop that weight. You got 8, 7, 6, 5, 4, 3, 2. 5 seconds. What do you got? Can you get just a few more of that curtsy? Handoff and time. There you go, team. That is what it's like right over. Before we know it, shake it out. Quick sip of water if you need it. Cardio mobility. I just want you to tap behind. Don't get super low because we just do those curtsies, but also grab some water. Challenging, but again, it's gonna go by quick. Here's what we got, team. All upper body. Watch me. I'm going dumbbells. If you have a kettlebell, you're gonna alternate. We're starting with a row. We've got eight regular rows. Then we've got pulses. Upright row. We don't do the upright row very often, but I want to make sure that you don't get up into those shoulders. Bring the elbows up. Level, small pulses. But think about going back just a bit. Pulsing right through here. I'm going to give you some options to mix it up. Go ahead and grab some heavy dumbbells if you got them. Grab it here, hinge it. Two minutes, starts now. Eight single rows. We're gonna go through some options to give you variety on this. We're in that. Hinge right through here. Pull those weights right up to your sides to the rib cage. And squeezing the shoulder blade. Now we're getting top of the back and shoulders. Bring it up upright row, pulse four, eight. Right here. We're not doing as many pulses because it's shoulders, right? Smaller muscles. Three, two, one. We're gonna hinge it again. This time I want you to turn the palms to the front. Here we go. Bring it up. So we're getting the back muscles. We got biceps helping. We got lots of shoulders. Pull, right, Squeeze. Yes, you can, through the back, through the shoulders. Yes. Turn it right here. Here we go. Eight pulses. Eight, seven. Remember, pull those elbows to the back. Four, three, two. Relax. Oh, so much upper body. One minute down, one to go. This time, wide row. Hinge it. Palms to the back. Eight. Yes. Seven, six. Again. You can go slower than me or faster. As long as you have good form. Yes, you can. Hinge it. Bring it up right here. Here we go. 8, 7, 6, 5, 4, 3, 2. Bring it down. Hinge it. Last time. We're gonna turn it as we go. Palms back. Turn them in. Eight, seven. Yes, you can. 15 seconds. Strong row all through the back and shoulders. Upper body getting a break. You got five seconds. Just a few pulses. Eight, seven, six. Time. If you want to finish it out, you can drop those down. There we go. Right, that's what I mean. Two minutes. Tap in front. Open those arms up and back. Cardio mobility right through here. You want more cardio? Get the tap. If you want less more mobility, just open them up. So two minutes is going to go by super quickly, but you feel the isolation of the superset, right? So we're keeping it same muscle groups in that superset. That's what makes this one extra challenging. And we're getting that shred round. This is more of those pulses. Sometimes we do a couple opposing muscle groups, sometimes we do the same. All right, so back to our kettlebell. Oh, no. Now we're down on our back. So meet me down on your back. We're starting with a dead bug. We're here for two minutes. Dead bug for Eight. Then we pulse for eight. Bicycle. Pulse for eight. Bicycle. Join me on your back. If you're modifying. Take it to the bridge. Let's get it done. Here we go. Dead bug. So remember, on this dead bug, tilt that pelvis towards you so you don't have that arch in your back. Really extend long, close the core as you come in. Breathe and breathe. Right here. It's a bicycle pulse. Eight, seven. Elbow to knee. Bring that knee in with the pulse just as much as you're lifting the shoulder. Other side. 8, 7, 6, 5, 4, 3, 2. Hug those knees in. Back to your dead bug again. If you're modifying, I just want you to take it bridge, and then you'll do the knee pulse at the top, right. Four more. Dead bugger. Bridge. Three, two. If you're modifying, you're just. Knee right here. Pulse. Pulse right or here. 4, 3, 2. Other side. One minute down, one to go. Yes. 4, 3, 2. Dead bug right here. Burn in that core, Right? So I want you to think about the center core, that deep core, transverse abs. Whether you're doing the dead bug or the bridge. And then getting that oblique work as we pulse in the bicycle right here. Try to get the elbow on the outside of the knee. Pulse on the outside. Bring that knee in. 4, 3, 2. Other side. 8, 7. Knee comes in. Elbows across. Deep core. Hips to ribs. Dead bug right here. 15 seconds. Burn in the core. Yes. Breathe. Whoo. Four, three. We're gonna finish it out just in time. That's your clock. Hug them in team or stretch them out. Roll over. Go ahead and come up onto your feet. Look how quickly we are getting through this workout. I want you to grab a heavy kettlebell or heavy dumbbells. We're gonna sneak in a second swing right through here. If you have never done a swing before, I want you to take it just to a deadlift, which is actually coming up right? So just your deadlift right through here. If you're comfortable with the swing, you've done it before. We're gonna drop it. We're gonna power it up. We got 30 seconds. Only lock it at the top core. Engage. Tight through here. Let it drop. Let's get 30 seconds. Roll those shoulders back. You're gonna really feel that core because it was just working hard. Chest open. Prep it. Three, two, power. Here we go. 30 seconds up. Lock it out. So on the breath, squeeze in the glutes. Lock out those legs and hamstrings, lock up that core. Shoulder blades pulled in, but your arms are not doing the work. They're just along for the ride. Really push into those feet into the ground as you pop it up. Arms are staying low. You're not going above that chest or eyes. We got four, three, two, one. Swing and relax. Let's get a little petal right through here. All right, team, so catch your breath, grab some water if you need it. We're going back to dumbbells because we're going to switch upper body. Since we just got that lower body hinge pattern here, go ahead and tap it out. Grab those weights with me. Here's what we got, team. We're going biceps and triceps. So we got it right here. We got eight singles, then we got pulses for eight. With your tries, if you need to drop one weight in between and do your pulses here, go for it. Otherwise we got a two minute round. Grab those weights. Buys and tries. Here we go. Curl for eight. So these are those accessory muscles, right? Smaller muscles, you can go lighter or heavier as you need to. Controlled. I'll give you some options. Only two minutes. You got this? Yes. Take them up behind your head. Pulse eight. Pulse down. Seven, six, five, four, three, two, one. Drop it down. Hammer curl right here. Here we go. Up and down. Core engage again if you need to take it on. Either, either alternating. If you have that kettlebell, you got it between two hands. Slow and controlled. Slow and steady wins the race. It's especially true in your strength training. Remember, if you need to take it to 1, take it right here. Pulses down 8. Elbows in 4, 3, 2, 1. Yes. Team, we got less than a minute to go. Let's get it done. Curl them in back to your traditional. If you want, or if you want something different, turn them out. Curl from the sides. That's hard, especially my shoulder, but it opens it up. 4, 3, 2, 1. Bring them in. Take them up behind the head. Oh, this one birds. 7, 6. Controlled. 4, 3, 4, 2, 1. Back to that hammer curl. Let's get it done. Breathe. Yes. Four, three, two. Boom. Oh. Relax. Yes. Team, shake them out. Oh, man. So I want a little tap. Little tap. Here's your cardio mobility while we shake out those arms, right? You can also bring them forward, whatever you got. Watch me here. We're going into a lower body round. You keep that going. We are back to those legs. Here's what we got. We got a deadlift drop. So we already did that hinge, but I want you to take it here, drop that weight, bring it up here to here. So we got one and two. So you're either dropping it on the bottom or on the top. Then we got a little kickstand lift. So watch me. You're in that kickstand. Deadlift. Little push up, push up. So tiny little lifts 8 and 8. It's only two minutes. Let's get it done. I'm going heavy. You can, too. One kettlebell in the center. Core engagement in 3, 2, 1. Kickstand drop. Down and up, down and up. There we go. All the way. Squeeze through. I really want you to use the drop to get that good hinge pattern. Breathe. That's a good set up in that kickstand. It's going to be like a little mini half lunge and a lift. Here we go. Push lift. 7, 6. Stay low and squeeze in that back glute. Press from that front heel. Three, two, burn. Switch your sides. Kickstand. It's a little half lunge lift. Eight, seven, six. Core engage. Push into that front heel. Four, three, two, one. Here we go. Back to that hinge. Down and up, two, three, flat back. Connect at the top. Yes, you can. Yes. Get set up into that little kickstand. Little half lunge, little lift. Here we go. 8, 7, 6, 5, 4, 3, 2, 1. Burn. Let's get the same thing. Other side. Here we go. Down, up, breathe. Four, three, two, one. Ha. You got 10 seconds. Let's take it right here. Down, hand up, hinge. Power through. Connect with that core. Connect with the back of the legs. Last one. Boom. Yes, team. Breathe. All right, so we got one more core. Our core. From here, we're half standing, half up. Let's take it right through here. So I want one medium to light dumbbell. I'm gonna go a little lighter because of my shoulder, but here's what we got. We're crossing eight, seven. If you would rather do one heavy dumbbell here. You got eight. You got eight. Then we're popping it down into that mountain climber. But we're gonna hold, hold, hold, hold, hold. You got eight. If that's not right for you. Hold, hold. Standing works as well. Go ahead. Give yourself a few more seconds. Grab that water if you need it. Standing core. Whoo. Let's get it done. Crossing for eight. It's a press and a cross for core. Also getting that shoulder. 3, 2, 1. Here we go. 8. Press 7. Bring it in 6 across your body. 5, 4. You can go slower than me if you need to. Other side. Right here. 8, 7, 6, 5, 4, 3, 2, 1. Mountain climber. We're gonna run it and hold. Or you take it Standing. Here we go. Eight, and hold. Seven. Six. On that hold, I want you to really lift up in that core. Back up onto your feet. Give yourself time for that transition. We don't want to rush it. Ready? Here we go. 8. 7. I'm bringing it in and out so I get the chest working as well. You can probably go heavier than me, you know, me and my shoulders. 3. There's that heart rate. 2. One minute down. One to go. Here we go. 8. 7. Breathe. 6. Yes. 5, 4, 3, 2, 1. Burn. Take it down into that plank. Run it if you want. Take it across. Here we go. Eight, and hold. Seven, six, five. Really tight on that hold. Three, two, one. Back up top. Here we go, team. Take it across. 8. If it looks like you're not gonna get them all in, do four and four. That's what I'm gonna do. Right through here. Four, three, two. Oh, man. Maybe I had time. That's all right. Jump into it. 4, 3, 2, 1. Stretch it back. Oh, shoulders. All right, team, grab. Where am I going? Grab a heavy kettlebell. We're gonna swing it again. Making our way through these supersets. Boom. It's been a while, right? Last time we did this, we did opposite muscle groups. It's really challenging. We get them all working together. All right, swinging it. 30 seconds again. If you need to, you just keep that deadlift. Otherwise, swing it. One heavy kettlebell or dumbbell, or two for skier. Swinging up to you. Catch your breath. Give yourself a second. Connect with that core. We're going to tighten up through here. Hinge it. Chest open, eyes up. Prep it. Here we go. 3, 2, 1. 30 seconds. And I really want you to think about connecting with the core while you squeeze in the glutes. We are making our way through this workout. Power up. Use that breath to really lock everything out. Yes, you can. 10 seconds. We got 5, 4, 3, 2, 1. Breathe. Bring it up. Roll it through. Pedal those feet. All right, team, let's take it down. We're gonna finish with some upper body and some core. Grab a sip of water. We're back to those dumbbells. I know you're tired, but let's finish this out strong. All right, so we're going to a chest fly. So upper body, chest, and shoulders, we're going out. Then we're going to an extended plank. So we're getting upper and core together. So your fly. You're taking it out right here. Extended plank. Here's what it looks like. We're gonna walk it out. Out. In, in, up. Up, back, back. I'm gonna talk you through it. Go ahead and join me. Down here. We got chest, fly, core. Engage in three, two, one. Two minutes. Here we go. Take it out. Squeeze it in. So we're combining our upper and our core together. A lot of chest and shoulders. If you need to be or you want to be, you can add that bridge squeeze. So your fly is Barbie arms, right? Slight bend in the elbows. We got eight, but you're moving from the shoulders. Breathe. Set those weights down. Turn into the high plank position. If you're modifying, stay on your knees. Watch me walk it out. Walk it out. Walk it in, then walk it forward. Forward. One more time. Each. Out, out. In, in, forward, forward. Harder than it looks, right? See if we can get each one of those again. Back down on your back. Here we go. We got eight. Fly controlled. Use the time. Use the transitions to get into it. I know. Chest and shoulders. Four. Yes. Three, two, one. Good. All right, let's make this all the way. These last 30 seconds with our out and in. So you're here or here. Go out wide, out, wide. In, in, forward, forward, back, back. Out, wide, wide, in, in, forward, forward. Let's finish it out. Last 10 seconds. Wide, wide. Here, here. Yes, you can. Out, out. Stretch it back. I know it's harder than it looks. It really makes the chest and shoulders work, but it makes that core work harder. Up onto your feet, team. Quick, simple water. Here we go. How about another swing? Why not? Let's finish it out. A lot of supersets here, right? All right, back to your swing. One last time. Up. Up to you. If you want to keep it a deadlift, if you want to take it a real swing, you know, you. If you want to do a handoff swing, if you're comfortable with that, alternating right and left. If you're experienced with that, get it done. Otherwise, join me here. Catch your breath. Take it here. Chest open, feet planted. Prep it. Three, two, one. Power. We got 30 seconds. Whatever gives you the best form and a lot of power. Again. If you want to hand it off at the top. Here we go. Breathe up. Squeeze. Shoulders back. Yes, you can. Four, three, two, one. Swing and rip. Relax. Power through. Right through here. Pedal your feet. Let your head and neck relax. Shake it out, team. All right, we got through those supersets. We got through lower, upper, core. Upper and core together. I think we got time for a bonus move. What do you think? Can you finish strong with me? I think you can. One heavy dumbbell or kettlebell. Whatever you got, team here's what we got. We're gonna get some shred rounds, right? So here's what we want. We're gonna have that kettlebell in the center. Hand it off. 4, 3, side lunge to side lunge. Actually, let's take it stationary, and then four, three, pop it back for that plank. Let's just keep it there, right? Hold it for four, and back to center. Plank is optional. It's just a hold. So four, side lunge, hand it off. Four row, hand it off. Plank hold for four seconds. That's all we need. You can do. In a mountain climber, you can do a plank jack if you want to add something to it. Otherwise, let's just keep it simple. Here we go, team. In the center, last, last minute. You got this? Everything you got. Let's end this shred superset in 3, 2, 1. Here we go. Get low. 4, 3, 2, 1. Row. 4, 3, 2, one. Pop it back. Hold. 4, 3, 2, One. Pop it up. Take a side. Think of it all as a pulse, right? 4, 3, 2. Hold it. Or if you want, take it, Jacks. 4, 3, 2, 1. Take it in. Here we go. Yes, you can, team. Row. Four, three, two, one. Pop it back, jack. Four, three, two, one. Take it up, last five. Can you get your rows in? Four, three, two, time? Oh, yes. Team, shake it out. Little taps right here. I hope you felt that. I know I did. For me, those circuits went by so fast, but the workout fell long. In a weird way, I think I thought we'd be done quicker. Who knows? Anyway, little stretch right here into that hamstring. Like, it feels like we just started. The circuits really went by quick, but we covered a lot. We got a lot of different supersets in again. Sometimes we do these supersets and we do same muscle or same muscle group like we did today. Sometimes we do opposing muscles. Either way, we have a good time doing it. Way to hang with me again. Maybe you're going slower, maybe you're going faster. It doesn't matter. What matters is that you showed up today. You know what I always say? If you showed up, you are successful. And I'm so glad that you're here with me today. Of course. Be sure to like this video. Leave me a comment. Let me know what you thought. Did it go fast for you? Did you like the combos? Would you like to see more supersets? Also, don't forget to subscribe. When you subscribe, that helps me keep making these workouts for you. Reach it to the back. Roll those shoulders Thumbs back. And of course, check out all the links in the description below. Would love to have you join us in the Body Fit Athletic Club. If you are looking for that personalized support, that extra guidance, that accountability, that is the place to be. That is where you get direct access to me and to Vivian, our Body Fit dietitian. You get a nutrition plan. So if you need nutrition, which is the missing piece for many of us, that's where you want to be. Supportive. Community, live events, Q and A's. We are there for you. We do something every day in the Athletic Club. Hands to the back on the wall if you got it. If you can, get a little quad stretch. Otherwise, just keep it low. Reach to the back. Holding it here. Open up that chest. Whoo. Nice work, everybody. Thank you so much for joining me today for this superset workout. Again, make sure you leave me a comment. And of course, don't forget to subscribe. When you subscribe, when you share the channel, when you share the links, when you spread the Body Fit love, that helps me keep making these free workouts for you here on YouTube. Let's get one big deep breath in and out. You did it. That was your shred. Super set with weights workout. Great job, everybody.