36-Minute Dumbbell Mini Band Superset Workout for Strength & Sculpting - AMPLIFY DAY 3

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your dumbbell and mini band supersets workout. This is a full body workout for strength and cardio using your dumbbells and if you have it, adding in a mini loop band. However, if you don't have the band, no big deal, it's optional. You can get this workout with just your dumbbells or even just keeping it body weight. Of course. I'm going to give you lots of different options to work to your fitness level. Are you ready? Let's do it. Go ahead and just start moving your body. You can set your bands and your weights to the side out of the way and let's just start rolling those shoulders. We're going to start with a quick, dynamic warm up and then we're going to get into these super sets. So what do we mean by super sets? Well, there's lots of different ways to do them. The way that we're going to do them today is alternating between two different exercises for three rounds. And with those rounds we are going to decrease in time. Let's get one shoulder through here to the back into the front a couple times. So we're going to start with a 40 second round, 40 seconds of work, followed by 20 seconds of rest. We'll do exercise one, then exercise two. Then we will take those same exercises for 30 seconds of work, 15 seconds of rest. Then we'll finish with that lightning round of only 20 seconds of work, 10 seconds of rest. What's going to be fun about this is they're going to be be grouped by mostly lower body, upper body, core. So you're working a lot of the same muscle groups at a time. And we're going to add that band if you've got it. Again, the band is optional. If you don't have it, just keep it body weight, I promise. Or just keep it dumbbells, I promise. Let's get a little hinge here. You're still going to feel it and when you do, you're really going to feel the extra burn with that band. But either way we're gonna get it done. Let's take it flat back down and round it up with those supersets again working the same set of muscles, we're gonna get the heart pumping, we'll get those muscles working and then that superset round is going to be done before you know it. So you also might really be feeling that burn. And by the second or third round you want to take it to just dumbbells or Just the band. That is an option as well. So many options to be where you are today, if you follow me for a while. You know, that's what I always say. This is your workout. You do you. So make it work for you. Be challenged in a way that works for you. Let's tap those feet back, opening up those hips, driving those arms up. If you want, you can get low with it right through here. And then let's hold this one down. You can either hold here if up is where you need to be, or drop that hand down, walk that foot out, reach up. World's greatest stretch. You can even rotate in a couple times and breathe. Let's switch those legs. So you can either switch from the plank or you can switch right through here. Rotate through, down and up. Right here. Walk it back to that high plank. A little forward and back. If that's not right for you, stay in those knees. Get a little stretch in that child's pose. Core fired up and walk those hands back. Take your time. You can get a little petal of your feet here. Stretch out through those hamstrings. Slowly roll up your back. All right, team, so getting it done with our supersets. Tap and reach across. Starting with a little lower body. So I'm going to go ahead and show you these moves. You can keep your body moving with this cardio warm up. And then we're going to jump right in again. 40 seconds of work, 20 seconds of rest. Let's cross those knees. So you stay right here. Watch me here. Heavier band if you've got it, and heavier weights if you got it, because we are taking it with lower body. So we're going to start with this band right above our knees. And here's what we got, team. We're gonna take it with weighted racked side squats. So if you can rack those squats right there, we're gonna step to the side, we're gonna bring it up, step to the side, bring it up. Then we're gonna take it right side, left side. We're gonna do a little close lunge. If the band rolls up, that's okay. But close lunge here. Little lift. We got 40 seconds on the right, 40 seconds on the left Again, if you're keeping it just dumbbell, that is totally fine too. If you want to have those dumbbells, those weights down below instead of racked, that's okay as well. But let's take it here. We got 40 seconds. Let's do it side squat. Step it in. We're gonna Alternate on this one, and then we're gonna take it. Breathe. A little surprise, guys. In that last round, whether or not you have the band, we're gonna take the dumbbells out. We're keeping it body weight, so your lightning round, at least for this lower body, is gonna be body weight or band, but we'll take the weights away. 10 seconds, maybe you're like me, and you're really feeling that heart rate. That's what we love about supersets, too. We keep it moving. Step out wide. 3, 2, 1. All right, team, I want you to set up almost like a little kickstand lunge, but you're dropping that back knee, and you're squeezing up. All right? Little lift even if you don't have the band. Let's get that glute squeeze. And you're keeping your lunge close so that knee is almost parallel with that heel. In three, two, one. Take it here. And lift. Balance. Yes. So one thing that the band adds, aside from that extra burn, is this balance piece, right? And up. Yes, you can. And reach and lift. Get low, drive up through that front heel. Heel. And then lift the glute in the back. So we get lots of quads and glutes and hamstrings as we go down. And then back leg in the front leg, and then the back leg gets the squeeze right through here. Let's take it to that other side. Now, if during these intervals, you need to set your weights down, give your hands a break, totally fine. But make sure that you do it and you pick them back up by bending your knees. Right? Don't bend in that back. Let's get set. Close lunge. Little glute lift. In 3, 2, 1. And squeeze. Take it down. You do not have to go fast. I know. Sometimes with supersets, it feels like we want to rush them because we know we got two more rounds. But remember that 40 seconds is 40 seconds. No matter what, no matter how many reps you get. Front leg with the control and the burn, then left leg, little lift. Core stays engaged. And breathe. Yes. And lift. And up. And breathe. One more, and boom. Catch your breath, team. We're doing it all again, but this time, 30 seconds. So one or two weights wrapped. 30 seconds. Side step. 30 seconds here. 15 seconds to breathe in between. Let's do it in three, two, one. Here we go. Side step. Bring it up. It's a short round. And then, remember, after this one, we're getting a break from the weights. Keep it body weight or just band. Breathe. I Know, team, why do we love working lower body? Well, I love it for a lot of reasons, but one is that these muscles are so big and strong, they require a lot of energy. So you're going to get that heart rate up, you're gonna get that calorie burn, that metabolic conditioning. Relax, no matter what you do. All right, team, so close lunge, little lift. 30 seconds is all we need. Here we go. Close lunge, little lift. Try to get low. And again. If your band is sliding all over the place, if it's getting annoying, don't worry about it. You can just take it off. Hand breathe. Down and up. And yes, team. Three, two, one. And squeeze. One more with our weights, then we put them down. What a way to start this workout. I told you it's gonna be fun. It's gonna be a burner. Just gonna get that. Hurry up. Close lunge, little lift. Let's do it. Lift, down. And lift. Bring it up. Squeeze. And up. Breathe. Three, two, one. And relax. All right, team, set those weights to the side. This is it. Three rounds of 20 seconds. Usually it's two. No weights, band if you want it. We're gonna side step, squat for 20. Lunge and lift for 20. Lunge and lift For 20. Let's get it done. Core engage. Oh, man. Heart rate's up. 3, 2, 1, 1. And if you're feeling spicy, of course you can add a little jump, but it's up to you. I know we're tired. I know we're feeling it. I want you to focus on getting those knees out even if you don't have the band. 5, 4, 3, 2, 1. Catch your breath. Get set. Right through here, team. It's a lunge. Can we get low? Little lift. Let's do it. 20 seconds down. Lift. And I think one of the things that really helps keep yourself, that band from moving is to try to keep that nice wide stance, right? Yes. Sometimes the band just rolls. I promise it'll happen to me before this workout is done. But try to keep that hip distance apart. Last one. And breathe. Let's get it done, team. Booty burn. We should call this workout in. 3, 2, 1. Lift. Down. Hand lift. Lunge right through here. You don't have to go fast. I know. Put you off balance too. Five seconds. Burn. Yes, team. Man, feel it. Catch your breath. All right, team, so little bit of breather. I want you to grab that water right now. If you want, you can take those heels in front as we catch your breath. All right, team, so moving on, we're gonna give those legs a little break, maybe get some little shakeout hamstring curls if you want, or even roll those hips. All right, so we're taking it with upper body. We're taking two dumbbell moves that we know, our upper body pull. So we gotta hear your row, your bent over row. And then we're taking it up. And you may need to switch weights in between. That's what I'm gonna do. And we're gonna do a bicep curl with a little squeeze out. Now with the band, you can squeeze out even if it's really small or if you've got more room or you don't have the band, you can go all the way out. But we're coming down in between. All right, with our row, we're going to keep it separated. We'll do a little pulse at the bottom and bring them up. Squeeze out and down. So I'm going to have both my weights here so I can switch if I need to go a little lighter. You do what's best for you. Putting this band right here. So yes, it's to going to stop that motion as it comes up, but you've got enough space to do so. So grab those weights. Let's hinge it. Here we go. Little squeeze out. Bring the elbows up. Squeeze out. Elbows up. Squeeze and up. Now this one we're going to do the opposite. When we get to that lightning round, if you have the band, we're taking it away and we're going to get full range of motion. Row and curl for 20 seconds. Squeeze. So little squeeze out. It's not far. It's just a little push and up. Push out. So you feel the top of the shoulders. You especially feel right around the spine. Last three, two, one. And relax. All right, team, you got 20 seconds if you want to switch those weights. Bicep curls, same idea. You're going to take them here. Bend your knees to get them. We're going to come up halfway down out, all the way down. All right, bring them here in the center. Core engaged. Here we go. Up halfway down. Squeeze. And down. Up halfway. Now, even when you're not doing the squeeze out, you're keeping that 10 tension, right? So we're keeping the tension. Your biceps are going to work this way no matter what, right? And squeeze. Keep it going. Up halfway shoulder blades. Notice we're getting a lot of extra shoulders and mid back, upper back with this band. Up and breathe. Three, two, one. I know. Bend your knees to put them down. Shake it out. All Right, team, we're back to that row. Same idea. Little squeeze, little pull. So maybe have that band a little closer to the wrist for your row. You got 30 seconds this time. Core is engaged. You're still pulling those weights towards your hips in three, two, one. Squeeze out tension. Bring them up. Squeeze out. You're keeping the tension, but it's a little pulse at the bottom. Squeeze. And up. Squeeze. Don't forget about that core. Keep everything pulled in nice and tight. Squeeze. Out and in. I know. Boom. Breathe here. Last one. Set it down. Yes, you can, team. Right. All right, we're back to those biceps. If you want this time, you can keep the palms turned up or you can keep that hammer curl. But let's get 30 seconds. Three, two, one. Up, halfway down. Squeeze, out. And down, up. Very different, right, because you maintain that tension, which basically just means that your muscles really never get a break, which is why this is such a burner. And again. And out. Take it up and out. Yes, team. Three, two, one. Set them down. All right, guys, lightning round. If you have the band, shake it away. We're just going row. 20 seconds. Try to really work on that range of motion. We got our bicep curl. Full range of motion. 20 seconds. 20 seconds. 10 in between. Let's do it, team. It's like we're free. Here we go. Pull them up. Doesn't that feel good? Right? It's like we get that little rest at the back bottom, but it really makes us engage and really get that full range of motion. It's good to get both. We increase what we call our time under tension with the band. We stayed under tension for longer, but then we get that stretch right through here. Set them down. 10 seconds. Biceps upper pull. Let's take it here in 3, 2. 20 seconds. Up and down. Yes. You're. You can burn. I know. Yes. Core stays engaged. Guess what? We got a core circuit coming up right here. Three, two, one. And relax, team. All right, shake it out and breathe. Right through here. All right, team, so here's what we got. Grab a sip of water, meet me down on the mat with that band. You can have your weights close by, but we don't really need them. Here's what we got, team. This is a short round. We've got 40 and 40, 30 and 30. We're starting with our bicycle. We're here. Watch me. We're pulling in with one, pushing out with the other and doing that cross bicycle crunch. Then we roll that band up mid calf. We flip it over, and you can either tap it out or you can do little plank jacks. Then we go and we do it one more time. So two rounds of each is all we need. So we're keeping it short. 40, 40, 30. 30. Band is here. If you need to modify, I want you to do a little march or a bridge. Taking it here. Hands behind the head. Tuck the pelvis. Wrap that core. Let's do it now from this motion. Yes. We're rotating, but I want you to think about the tension. Even if you don't have the band, you're pulling in with one knee, you're pushing out with the other leg. So creating that tension to really create that strength in our deep core. Don't forget about that little gentle lift of your pelvic floor. And breathe. 10 seconds, team. And we got that plank. Remember, we only got two rounds of these. It's gonna go fast. Yes, you can. I know. Breathe. Last one. Relax. Bring it up mid calf. All right, so if you're modifying, you can just take it from the elbows and little tap out to the side or a little tap back or tap it here, or you can jump it. 40 seconds. 3, 2, 1. Little Jack. Little jack. From here, I know everything is tired, so I want you to really think about tight tucking the pelvis. And if you feel like you can't maintain that pelvic and core stability with your jump. If you feel like you're dropping, then I want you to take it to just a tap out. That's totally fine. Or if you need to take it to your knees and again, just take one out. It's not an easy move, especially after we just did those bicycles. Right, but we got 10 seconds to go. Let's do it. 5, 4, 3, 2, 1. All right, team, back to here. Let's keep that core working. Core burn. Now you're. Now you know why we only have two rounds of this right? Bicycle. Take it slow and controlled. 30 seconds only. Tuck that pelvis, wrap that core, Button up the rib cage. Zip it up. Here we go. 30 seconds again. Think just as much about the push out as the pull in. Feel the difference? I know it's hard on those legs because those legs are tired, but you got this, team. Breathe. Right through here. Boom. Three, two, one. Yes, team. All right, let's keep it up the mid calf or between the ankles and the knees. One more time with that jack. It's only 30 seconds. Here we go. Plank out. In. Yes. Breathe again. I know those legs are tired. That's. I know. I'm feeling that, too. Or your upper body. But hang with me for 10 more seconds. 5, 4, 3, 2, 1. Relax. Stretch it back. Oh, you guys, this workout is a burner. Grab some water. Core on fire. I love it. I hope you love it too. All right, team, so here's what we got. We're going back up top with some lower body. All right, so here's what we've got. We're taking. Taking it to a little squat with a side leg lift. So squat, side, left, lift. We did that little step out before. So that band can be low or high. I'm gonna make it high so we have a little bit more range of motion. Then we're going to keep it here. We're going to do that kickstand deadlift into a curtsy. So you're going to do the hinge and then curtsy it low. If the band gets in your way, take it off. Team. All right, Band above the knees. So we got one together just like we did before. Then we got right side, left side. Let's go. One dumbbell for our first round. Right through here. Here we go. Sit low. Little lift even without the band, little lift. Take it down, take it up. Breathe. Right here and here. Core stays engaged. Flex that foot so you really get the outer thigh and the hip. I know. I feel it too. Breathe. 3, 2, 2, 1. And relax. All right, team, so we got a right side, left side. Here's what I want you to do. Take it right here. Kickstand is a hinge, so look similar to that lunge, but we're hinging here. If that's good enough for you and you feel comfortable with that, do that. If you want to add that little curtsy drop, go for it. Otherwise, just one or the other. Here we go. Curtsy or kickstand and curtsy now. Yes, the curtsy is going to put you even more off balance. So if the band is bothered some, take it off or just do your kickstand. I want that hinge. Deadlift and up right here. You have to tell me later if you like these supersets. I generally like them because it feels like they move really quickly, but also this added band. Man, y' all feeling the burn. Breathe. And here. Shake it out. We got same thing, other side. And just like that other round, when we get to our lightning round, we're taking it just body weight or just band right here. Kickstand. It's a deadlift. It's not a lunge, so. So hinge it forward, drive the hips to the back. 3, 2, 1. And breathe. Bring it up. So really take your time with it. Again. I know it feels like we gotta rush, but we got 40 seconds either way. Bring it up. Squeeze. Yes. Up. Drop it down here. Last one. Boom. All right, team, so we got 30 seconds of each. Again. You can hang out with that dumbbell here if you want a little variety. Let's bring that band here. Squat, little lift. It's going to be a little bit of a smaller lift, but we got 30 seconds. Let's get it done. Three, two, one. Squat, side leg lift. Get low and out. Starts to feel like too much. Just pick one. You can just do that lift. You can just be here, right? If you got that band, you can just do a squash. Yellow. Core engaged. Yes. In here. Yes. Boom. Last one. And breathe. All right, team, we got kickstand curtsy this time. Pull it back up above your knees or take it off. Kickstand, curtsy. It's only 30 seconds, so if you want to just do the kickstand, that works too. Right side, left side. Hip. Distance apart. 3, 2, 1. Here. Bring it up. Curtsy. Hinge. Drive it up. Yes. Breathe. And here. Boom. And down. Take it up. Breathe. Last one. Relax. Let's get same thing. Other side. We're so close. Core engaged. Kickstand. Deadlift. Curtsy it over in 3, 2, 1. And curtsy. So notice I'm not going down as low on that curtsy because of the band, and that's okay. Really think about that front leg doing the work. Drive up through the heel, and then we're crossing over. What we're getting with the added tension of the band here is a little inner thighs, right? Do you feel that? Inner thighs. We got a whole lot of outer and glute, but when we cross it over, we get that band tension on the inner. Relax, team. All right, set those weights down. One more time. 20 seconds. 20 seconds. Bring it up. Bring it up. And then here's what we got, team. We're gonna take it. Curtsy and curtsy. No. Deadlift. 20 and 20. You can do it with or without the band. I'm going to go low here for the side lift. Bring it up for the curtsy. 3, 2. 20 seconds. Let's do it. Little lift. Get low. Even if you don't have your weights or if you don't have a band, I want you to get down there, then press out through those knees. Yes, you can breathe. 3, 2, 1. Let's bring it up. Right here, team. If it rolls up, don't worry about it. We got curtsy and curtsy. You can keep it small. You don't have to get low. 20 seconds. Let's do it. 3, 2, 1. Right here. Get low. Boom. Can you get low with it? And again. Feel that little push with the inner thighs. See, I told you it was gonna happen. Who cares? Let's do it. Yes, you can. Boom. Three, two, one. Shake it off. Shake it up. Get it out of there. Grab some water, team. Grab. Are taking it down to the mat. Oh, let's take it right through here. Breathe. So we're going to put that band. We're coming down onto our back. We're going to put the band here. We're going to go close grip, press into triceps. All right? So we're going to get that burn in the back of the arms. But if you don't feel comfortable with that, then I want you not to worry about it. All right? And if you have more than one band, I want you to have it ready above your knees, because we're gonna get a little extra through here. All right? So we got a close grip press right here, and then we're taking it right here. All right, team. So it would be right here. Watch me. Here. Take it here. You're gonna keep it close. Keep tries. If that doesn't feel comfortable or safe to you, pick which one. Just the band or just the dumbbells, but keep that separation. Three, two, one. Take it up. And if you want triceps, you're keeping the tension. Bring the elbows down close by your side, right to where that band is, and then up to here. Yes. It's gonna burn. I know. And breathe. Yes, team. My band is gonna slide, and that's okay. Again, I don't want anybody to feel unsafe or like they're all tangled up. So again, this band is totally optional. 3, 2, 1. Set your weights down by your side. Roll onto your side. Here's what we got, team. We're doing a little clamshell lift for our obliques for our core. And if you want to add some upper, we're gonna pull from here. That's a lot of things, but hang with me. 40 and 40. 3, 2, 1. Lift. And lift. Core and glutes. We're right here. Bring it up. Take it down. Guess what? This is another one of those rounds where we only have two rounds. 40 and 30. You got it, team. So we're keeping with our upper, but we're getting that extra core as well. And breathe. So we got back. We got shoulders even if you don't have the weight. If you want to take it here, zip it up. 3, 2, 1. Slide it around to that other side. You can just flip right over. I'm taking it here. Oh, you guys, my muscles are tired. So lift and lift. Either just with the oblique or if you want to add a little pull. You're pulling as if you're rowing behind your body. If that's too many parts, you pick your favorites. Here we go. Up and up and down. Up and up and down. Right here. Breathe. Yes. Core stays engaged. Lifting up and through. All the way in, and we are back down for a second round of this. Oh, man. It feels harder on the mat. Right, three, two, one. Yes, team. All right, one more time. Close. Press and tries. All right, all of our upper body push. If that doesn't feel right for. For you with the band, just take it from here. We got 30 seconds separated out. I know it's tricky, but do the best you can or find what works for you. Here we go. Up and triceps. Maintain that tension. Keep it slow and controlled. If you don't do the tricep overhead, you're still going to get a lot of tries. You're going to feel a lot of the back of the arms just with the press, so you can keep it right there as well. Up. Burn. I told you you're gonna feel that burn. Yes. Last one. Relax, you guys. Can we do it? 30 and 30. One side and then the other. Open it up for the clamshell. Do the row, lift the hips, or any combination of that. In 3, 2, 1. Here we go. Up and up. Breathe. 30 seconds. We're jumping right in. Pull it through. Up, hand down, squeeze in your back. Either way, really try to open up that hip. Even though I know they're really tight and tired, but you can got a team. Even if you don't have the band, we're getting it done. Breathe and relax. Last thing, team. Guess what? No bonus move. We have burned out those muscles enough. 30 seconds here, then we're calling it a day. We're getting that stretch in three, two, one. Oh, man. See, I didn't even do the clamshell, so pick whatever that's like my body telling me I think my glutes and my hips are done, but let's finish it out. Why not? Burn. 15 seconds, and this workout is done. Breathe. Squeeze. A little lift. Think about that core in three, two. You guys, here's a little secret. Let's take that band. If you can cross that leg over or take it down here, lean back, open up the chest, press that top knee down, get a good hip stretch. We're going to keep the stretch really short so I can get you out of here. But I want to make sure we get a little stretch of our hips, little stretch of our shoulders. Really great tools, these mini bands. If you don't have them, I have a link in the description of my favorites, but you can get them anywhere. They really add a lot of tension. They're great to travel with. You can take them anywhere. So if you don't have them, they're not expensive, which is nice. So they're a nice tool that doesn't cost a lot of money and doesn't take up a lot of space. But if you don't have them, I hope that you still felt it all the way through. I know I did. And I want you to let me know in the comments. What did you think? Do you like it? I know some of the things like those presses or the curls get a little bit awkward, but again, we're creating more time under tension for your muscles, which is more strength, more toning, more sculpting, more muscle endurance, more calorie burn, more metabolic conditioning, metabolic resistance training, all those things that we love. Go ahead and turn. Get into a little child's pose. Stretch your shoulders and your back. So please leave me a comment. Let me know what you thought. Let me know. Leave me a like. Of course. Don't forget to subscribe to the YouTube channel and check us out on the BodyFit by Amy app. Roll back onto your feet. Would love to have you join us in the Bodyfit Athletic Club. Oh, here's the secret. The secret I was going to tell you when we first started the cool down, slowly roll it up, take your time. Is that I had a bonus move plan, but guess what? We went a little longer than I thought. And also, I feel like we did it, guys. So see, sometimes. Sometimes we go a little easy, but we still make it fun. Let's get one big deep breath in. Thank you so much for being here with me today. You did it. That was your dumbbell minivan. Super sets workout. Great job, everybody.