40-minute Total Body Supersets with Weights At Home Workout - LIMITLESS Day 21

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your total body supersets with weights workout. In this workout, we are going to work the entire body for strength and cardio using supersets. So we're alternating between two different exercises each circuit. We'll be working with dumbbells and kettlebells today if you have them. Otherwise, just use what you have available to you. And 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. We're going to get a quick dynamic warm up. We're going to keep it pretty short. Our goal here is to get the body moving, get the blood flowing, get the our body's core temperature up and feeling ready to move. We get through these movement patterns, which is body weight and then we add that load. So we're just prepping our body and getting that temperature up and waking ourselves up. Maybe you're doing this first thing in the morning. Maybe you've been sitting all day at work. Maybe you're just feeling kind of stiff today because it's cold outside. Whatever it is, we want to get our bodies prepped and ready to go. And of course if you need more of a warm up, maybe you know that you do you need some more activation. Maybe you have some things that feel a little stiff or tight or you hold some tension, then please get that on your own. You can always hit pause or you can do my extended warm up and extended cool down. We're going to keep it pretty short here. Open up those arms here. Big stretch right through here. Let's add a little hip opener right here. You don't have to get super deep unless you want to. Of course we get more mobility but again our goal is to open up through those hips and through our arms right here. We're going to take it center and we're going to do a hinge and then a big Y at the top. Big stretch hinge. And why you don't have to really hyper extend arching to the back. But I do want you to try to bring those shoulders behind the ears. We can switch that. Let's take it straight up to an eye right here. Again, hinge, bringing the shoulders, trying to get behind those ears so we really get that shoulder mobility. And one more, let's take it straight out to the side for a T. Take it here. I know with that hinge and out. One more. Yes. Let's take it flat Back down, since we're here. And round it up through the back. Flat. And up two more just like that last one. Hold the hands on the inside of the legs. Let's just push gently back, opening up the hips as we roll the shoulders forward and stretch through the spine. Right through here. Bring those feet together. We're going to step it back. So we're stepping back. And if you can, we're gonna go all the way down to that full plank. Then step in and bring it up. So we're gonna step back into that plank. Step in and bring it up. If that's not right for you, you can just do a little alternating lunge. Maybe that's a better option for you, still opening up the hips and getting low. Or you can also take it down to the knees. Step up. Let's go two more just like that. Again, opening up through the hips. Getting our full body warmed up. Last one, and let's hold that plank. So we're here. Gonna rotate to the side. Big stretch back to center. You can also be on your knees. If you want to keep this standing, you can do that as well. Knees or toes. And here. And breathe. Walk those hands back and slowly roll it up. All right, team, let's tap it out and reach. These pants are a little bit long, so pulling them up today. Short girl problems. Right, Reach across through here. So here is what we've got. Supersets that two exercises that we alternate between the two. One is going to be a little more back to basics. One is going to be a little more of a hit interval, higher intensity, to get your heart rate up, a little more of a compound movement. I'm going to let you have lots of different options with that, where you can keep it back to basics with either exercise, or you can take it up to the higher level. Most of what we're doing today is going to be right side and left side. We have three rounds of every super set. So within that, we'll have two rounds of 40 seconds of work, followed by 20 seconds of rest. Right side, right side, left side, left side. And then our Last round is 30 seconds only. And we're trying to do those back to back if we can, because we know we have a rest coming, and those will be alternating. It's going to make sense once we get there. All right, go ahead. Shake it out. Watch me. For your first round, I want you to have a heavy set of dumbbells. We're going to start with a deadlift to a lunge. So your deadlift is your regular deadlift. And then you're going to step back all on one side. So we're going to do it all on the right. So deadlift two feet, step back with that right leg. If you want a different option, you can take it to the clean. I'll show you. Halfway through, then we're going to set that weight down and we're going to take it to one weight. If you can. It'll be right side. We're going to squat. We're going to press to the left. Right hand pressing to the left so we get a little rotation. If you have something heavier, you can take it with two, but you're still going to get that rotation. So we'll go right side, stepping back. Right side pressing with or without the squat. Left side, stepping back, left side pressing. Last round will alternate. I'm going to talk you through it. We'll have some breaks in between 40 seconds of work. Deadlift. Right foot lunge. Here we go. Deadlift. Bring it up. Step it back here. Step it in. So we're hinging weights close to the front of your body, and if this feels like too much, maybe you're a beginner, just pick one. Just do the deadlift. And next time you can alternate your lunge if you want to get spicy with it. Here, clean lunge right, then back down. Hinge, clean. Little bit of power from that hinge. But only do that clean if you're used to it. If you're comfortable doing it. Stepping back. Yes, you can. One more. Breathe and relax. Set one of those weights down. Every time we set a weight down or pick it up, let's bend our knees to do it. Right hand. We're squatting low, we're pressing, and we're rotating. This is a little higher heart rate, but they both will be. If you need to go two hands, you can do that, too. If you want to, just do the press. No squat. That's your option. Here we go. Squat and press. Rotate. Watch my knees and my hips. I'm powering through right here. Squat and press down again. Maybe that's feeling too heavy because I told you to get your heavies. Take it with one. You can still rotate to one side, right? And up. So we're getting lower body, upper body. And then as we pivot, we're really getting that core working as well. And there's that heart rate. So this is more of our hit round. Although I will say for this first circuit, everything's gonna feel a little higher heart rate. Last one. Breathe. Grab that other weight. We're getting it out of the way with the first round, and then our second and third and fourth circuits are going to feel a little more like one is actually back to basics. So here we go again. Hinge. Now step back with that left. If you want to do the clean, you can. I'm going to start regular, and then we'll take it through. 3, 2, 1. Deadlift. Stand up straight. Lunge it back slow and controlled. We got deadlift. Stand up straight, shoulders back. So it's a hinge and then a lunge. If you want hinge to clean, lunge. Yes, you can. And lunge. Boom. And breathe. Can we get one more all the way through? And here? And relax. Set one weight down. Here we go. Halfway through the super set. Other side. So left one racked. Squat low if you can. Up and press across. I can already tell this might get a little heavy, so I'm going to start with this, then I'm going to tweak it between two hands. You can also, if your heart rate's too high, take a breather. Just do the press. Take out the squat. 3, 2, 1. Remember what I always say. Be where you are today. This is your workout. So maybe you're new to this. And breathe. And you want to take it with two hands. Maybe you're like me. Your shoulder is not quite feeling strong enough for that one hand. That's okay. Or just your press right through here. Maybe you want to take the squat out of it, right? I know. And here you do you. This is your workout. I want it to be challenging, but in a way that's good for you, that you're not feeling like you're losing your form. One more breathe and. Yes, team, this is it. This is our last superset. Two rounds of 30 seconds. We're gonna try to do them quickly. And we're alternating, so watch me first while you catch your breath. We've got our hinge clean or keep it here. Lunge right, then we go back in clean or keep them low. Lunge left, then we're gonna take it here. Either two dumbbells alternating or one dumbbell. I'm probably gonna pick one. Join me here. 30 seconds. Bring those weights right here. Shoulders back. Catch your breath. I know, team, I'm feeling it, too. We're gonna switch. We'll have a few seconds, but not a timed interval. Let's get it done. Deadlift to lunge in three, two, one. Deadlift. Stand up. With or without your clean, it's only 30 seconds. Right. Deadlift. Take it here and back here. Bring it up. Boom. I know. Bring it up. We got 10 seconds. Can we get one more each side? I think we can. Boom. Three, two, one. Set. One down. One dumbbell or two dumbbells alternating right and left in three, two, one. This is it, team. And press. Take it low and press. Down and up again. Totally fine. I know we got a lot of legs with that deadlift to lunge, so if your legs need a break, just do that. Press. You got a team or two dumbbells up. Rack them. And up. 5, 4, 3, 2, 1. I'm feeling that. My heart rate is up. Guess what? We get a little breather now. I want you to take it. Don't feel like you have to keep that heart rate up. Get that breath. How are you doing, team? Let's grab some water. Yes. So that's what happens if our circuits. Super circuits of supersets, say that four times fast. All right, team, so that's what happens. We keep it moving. Even though we have that little 20 second rest in between the first two, we're still keeping that heart rate up. This one will feel a little slower. Not as crazy. So don't worry. Our first one is a true back to basics and we're grabbing a medium to heavy kettle bell. All right, team, so medium to heavy kettle bell. If you don't have that, then you just keep a dumbbell. Here's what we got. Stagger right side. You can keep it just a regular row. Maybe that's better for you. We're going to go row. In and out. All we're going to get here, up. Rotate that elbow out. Squeeze it in and drop it down. Looks like this. Up, out, in and down. All right, so we're really going to work the back one side. Then we're going to take it side lunge to curtsy lunge. You have two options. Side lunge, step it in, curtsy. Or again, if you're feeling fancy, do the kettlebell clean and curtsy. We got right side, then we got our left row, left side. If you want to just do the side lunge, cut out the curtsy. That hook works too. Let's take it to that row. Hinge it here. In three, two, one. Here we go. Up, out, in and down. Row it up, out. Core is engaged. You can rotate out to the side and down. Or again, if it's better for you, just to keep the regular row. That works too. We're isolating one side, side. So go heavy. It's a True. Back to basics hinge position, flat back. Yes, you can. We've got five, four, three, two. Set it down. Yes. Right, so really gonna isolate the back, the shoulders, keeping the core engaged. Here's what we got, team. We're going stepping to that right side. My right, your left step. You can cross it over into the curtsy. Just hand it off or step clean into curtsy. You choose what's best for you. We'll all start low. Here we go. Side lunge. Push out of that hip to curtsy lunge. I love this combo because we're shifting the weight from one hip to the other. We're handing off the weight between the hands. It's going to keep our core engaged or clean. And keep it here, back down, side lunge, clean. It's a little catch. I actually think the two handed clean with the kettlebell is a little easier than two with dumbbells. Right? Especially coming out of a side lunge versus a deadlift. Take it down. Here we go. We got three, two, one. And relax. All right, team, set that down. Bend your knees to do it. Step, same thing, other side. So here we go. You can keep just your row, nice flat back or bring that elbow out. Bring it in, take it down. Work in the back. Core is engaged. All on one side. Hinge it here. 3, 2, 1, row, up, out, in and down. I like to be staggered like this, but certainly if you need to continue, take this arm out. Or you can be two hands up and down. Right here. Up and down. Flat back core engaged. You're rotating out. Squeeze it in as you bring that elbow in. Tightening those shoulder blades right up, out, in and down. Boom. 5, 4, 4, 3, 2, 1. Set it down. Same thing, other side. So we're gonna go side lunge. You can hand off that kettlebell to curtsy or side lunge. Clean and catch and then curtsy. Hip to hip, shifting your weight, using your core. If you're a beginner, this is new to you. Just take it with your side lunge. In 3, 2, 1. Re up. Side lunge, hand it off to curtsy. I know supersets move quickly, but don't let that inform your form. Right. I don't want you to feel like you have to rush from the side lunge to the curtsy because these supersets move fast. If you want to get that clean, take it here, bring it up, take it low, shift and up. And breathe. Yes, team. Hand up. Five seconds. Four, three, two, one. And relax. See, I told you it wouldn't be as Crazy as that. Deadlift to lunge, to squat, to press. We started crazy, then we'll get a little less crazy as we go. All right, last time. 30 seconds. We're going to alternate your row. Nice and wide. Core engage. Nothing fancy, just row singles, gorilla row, pull from the ground if you can. If that's not right, you're just gonna hand it off. Or you can take it. Two dumbbells. Then we're gonna go side lunge, side lunge, clean curtsy, curtsy. One, one. Just like that. Let's do a team Kettlebell on the ground. Core engage. Hinge it here, row it. Three, two, one. Here we go. Bring it up. Nice and strong. Switch. Nice and strong. Switch. Boom. Yes. Breathe up and here. If you need a break from that hinge position, just stand up, come right back out of it. 10 seconds. Just pull with those back muscles with your row. Here we go. 3, 2, 1. All right, team, watch me here. Side lunge to side lunge. Then if you want clean, curtsy to curtsy. I don't want you to try to get side lunge, curtsy, side lunch, curtsy. It's too much back and forth. So right, left, side lunge, right, left, left, curtsy. Here we go. Side lunge. You can keep both hands in the center and then curtsy. You don't have to do that clean if you don't want to curtsy, right? You can go low, hand it off, keep it low if you want. Here we go. Yes. 10 seconds. Can we get both in? Side lunge, side lunge and clean curtsy. Last one. Breathe and relax. Ah, yes, team. Speaking of kettlebells, catch your breath, but let's grab something a little heavier. How about it, team? Yes, I know. We felt that, right? How about we go into a swing? We already did our deadlift for our prep, but if you want, you can keep just a regular deadlift. That is your prep work, your warm up. But that is also a perfectly fine option when you're doing a swing. If you've never done a swing before or it's not feeling good for you today, it's not right for where you are. Deadlift. Stand up strong. If you're doing the swing, remember, we're going to bring those arms back. Power up, let it drop. Power up, lock out of the top. Let it drop. It's a hinge movement. Glutes, hamstrings, core. Powering it up. Lock it out. We got 30 seconds, team. Shoulders back. Then guess what? We get a break on the mat. Here we go. Shoulders Here. Hike it. Deadlifter. Swing in three, two, one. Power up, let it drop. Notice I'm not going super high. I don't want your arms to be doing any work. They're getting the work. Your back is tight. Squeeze those armpits. Squeeze. I know it's weird, but do it. But your arms are not lifting power from the back. Lock out glutes and hamstrings. Let it drop, Power up, let it drop. Lock out, let it drop. We got 5, 4, 3, 2, 1. And then let it swing and relax. We never want to stop that swing in dead air. Let's just take it right to through here. Oh, man. Y', all, I don't know if you can tell, but I am so sweaty. Let's grab that water. Cheers, y'. All. Feeling it in that heart rate. I'm feeling it in that lower body. Feeling it in that upper body. Guess what? Let's get more core and upper body down on the mat with those dumbbells. Something medium. We're going to start with a press into a try. So we're going across. So something that you could comfortably do a tricep in. If that's not comfortable for you, we'll just keep the press. We got right side, then we got left side. Then we got together in between that. We're gonna get a plank and a row, but all on one side. So I'm gonna have these close by both my tens. And then I might even have that 15 hanging out just in case. All right, guys, so watch me here. Again, we're going regular press, but. But one side. We're taking it across. It's a diagonal. I want you to have this hand here for triceps. If that feels a little heavy, you just use that hand to press up. And again, you're going to get triceps with the press anyway. So if you don't feel comfortable going across just like this, you just do it. One sided press. Core is engaged. I want everybody to join me here. Tuck that pelvis. Everything in nice and tight. You're going to feel how your core has to work hard. We got right side, left side, side. Then we're taking it to a row rotation in three, two, one. Here we go. We're going up. Take it over. Up and down. And it probably is something because you have this extra hand, one that's protecting your face, but it's also there if you need a little spotter. Right? So regular press to the center, then diagonal. We're bending at the elbow. Right through here. Yes, Team Take it up across. Very controlled. If it's feeling too heavy and you feel like you're all over the place, take it with just the press. If you can take it over. We got 5, 4, 3, 2, 1. If you have that, that dumbbell in your right hand, I want you to have switch it to your left hand and watch me here. Two options. You can do the A row and rotate, keeping your knees down, or here and rotate up to you. Let's join here. Core is engaged. Yes. That arm that is tired is supporting your weight. And you can do it. Here we go. Up. Rotate. All on the same side. Bring it down. Up, rotate. You can also bring it up and down and rotate with no weight. Maybe you've got something. Something a little heavier. Take it here again, another option. Keep one knee down. Core is engaged. Drive up through that arm that's tired through the tries, through the back and shoulders. I know. That's why we did it that way. But if you don't feel comfortable rotating with the weight up, just drop it down. Five seconds. Four, three, two. And breathe. Yes, team. Do the same thing again. Other side. Press triceps. And then we'll go here, up and rotate. This arm supporting the weight. Then guess what? We're gonna take it two with our press and tries. And we're gonna rotate each side. Oh, it's dirty on this mat. Let's take it here, team. Core engage. Press up. Take it over. Up. Cross. Your body is not quite a diagonal, but kind of keeping that elbow right above your shoulder. If you think about it that way, that's going to help you not be over here, right. And feel like you're in your back elbow right above your shoulder. So you press up and in, then across. This one's a little more. Not as strong. I'm not going to say weak, but not as strong because it's my lefty me. So I'm gonna have this hand here. A little help if I need it. Yes. Core engaged. I love isolating the tries. Three, two, one. Relax it down. Back into that plank. So again, you have options. You can be here on your knees the whole time. Rotate. You can be on your toes, but keep the weight down, or you can do the row and rotate together. We got 40 seconds. Core engage. Yes. Push up through that arm. That's tired. Here we go. Up. Drop it down. Controlled. Lots of core control. So we really want our abs to be thinking about stabilizing as well as rotating. Right? You can be here, you can take it here. You can be here. And Here, you're still getting those obliques. You're still getting that core to stabilize. You're still getting your back. I know. And reach. Yes, you can. And reach. 3, 2, 1. And relax. All right, team, so this time we're gonna keep those weights, too. The weights up, triceps, and down. If you'd rather just do the press or just do the tries, you got 30 seconds. Then we're just gonna plank, row, and rotate. We're alternating right and left. Join me here. We got 30 seconds of each. We'll switch in between core. Engage press and tries or your pick. Here we go. Up. Bend, Elbow those down. So press up and in. Then triceps. I know. So now it's where your regular tricep, you're not going across your body because we got two dumbbells, and here. Now we feel them. Right? But isn't this a nice break for our legs? They work so hard on all those lunges. Right side, left side. We got three, two, one. And relax. Yes, team. Come into that high plank. You can be knees or toes. You got 30 seconds. Only zip it up in three, two, one. Row and rotate. Back to center. Switch it. Row and rotate or you're here. Row right, rotate right, roll left, rotate. Eight, left. Yes, team. So this one is more of the compound movement, but I feel like we had a nice, good upper burn and then a really nice core and back. Can you get one more right through here? And boom. Stretch it back. Oh, arms. I know. All right, team, let's get one more switch. Swing. Why not shake everything out? Come up onto your feet, and we're going to take it to a swing again. You can do just your deadlift. You can do just your deadlift with dumbbells or ski or swing or one dumbbell or if you got that kettlebell, I'm going to be switching gears to my 35. If you feel like you can go lower or higher, I mean, let's do it. But if you can get lower in that hinge, power it up. Remember, we're not trying to get super, super high here. We're trying to use the back of our body. Let's do it. 30 seconds. Deadlift or swing your pick. Shoulders back. Core engage. Center that breath. Nice. Good hinge. Get low. Here we go. 3, 2, 1, power. Let it drop. You're really driving up through the glutes and the hamstrings, then locking out the knees and the hips. Also your back and your core. But again, arms are not lifting. They're just along for the Ride. There we go. Power up. Let it drop. Power up. Let it drop. Here we go. 5, 4, 3, 2, 1. Swing and relax. Pedal your feet right there through here. Set that to the side. My ponytail is all over the place today. Yes. Cheers, y'. All. All right, listen, I know some people need a shorter workout. Under 30 minutes. If that is you, you are free to be done right now. Make sure you get some stretching. Make sure you get a cool down. Make sure you regulate that system. And get some water. If you want to hang out for one more circuit, if you have the time. This is our bonus circuit. We've covered everything. We got upper push, upper pull, lower hinge, lunge, squat, swing. But we're gonna get a little more if you have that time. Otherwise, I'll see you next time. All right, team, so we're going one more with your kettlebell. Now watch me here. Something medium to heavy for this. Here's what we got. We're gonna take it cross curl so it looks like this across your body. And then I'm going to take my knee across here, here to here. Now two hands between a heavy kettlebell. If you're feeling fancy and you're somebody who likes the slinger curl, the gunslinger, you can go here, here, and back, but only if you've done that before. Otherwise, two hands works. We got right side. Second time through, we got left side. And then we will alternate then. Watch me, guys. This one is going to be fun. We're going from a plank to a step up, grabbing our kettle bell along the way. So I'm holding here. I'm going to have the plank on the inside of my left hand. I'm going to step my right foot here, drop it low. I'm stepping out of it. Then I'm going back down to kneeling or lunge back to here. Then I go back, same leg. So right and left. Last time through, we're all turning, so it's going to be a heart rate burner. We're going to get legs, we're going to get core, we're going to get upper body. All of it working, working together. One more round, one more circuit. Let's do a team. All right, so you can go slinger curl or cross curl with two hands right through here. Here we go. So we've got cross, cross the knee. So standing, core, bicep curl. We got a lot of biceps with our cleans, right? We had a couple of versions of cleans. So we really want to think about this being more of a that twist for Our core. Right. Again, if you want the slinger, catch it. That's core, cross the knee, back to center, sling, and catch. If you've never done that before, don't try here. You can try in another workout where we have a little more time. Just do the cross. Two hands across your body. Lots of core, lots of arms. One more. Breathe. All right, so if you have that kettlebell in your right hand or you're pulling from your right hip, I want you to turn. Keep that foot forward. Set that weight down. So I'm gonna put my left hand here and here. Now, let me give you an option. If this is not right for you, you're just gonna lunge, Step back up out of it. All right? You can just keep a reverse lunge or whatever lunge you want or just a plank. But if you can, we're going from the plank with the kettlebells on the lift. Left side. Your right one is stepping in. You're going to grab it with that left hand, drive up out of it, drop it back down into the plank. I want you to hold the plank for a counter to really get the core fired up, and then step out of it. Join me here. Here we go. One leg in. Grab the kettlebell. Step it up, take it back wide. Step it down right here. Now, if you need to, if it helps you to put that knee down, that's going to be challenging. But it's up to you if you'd rather knee down or up. Yes. Boom. I know. So what's happening, guys, is that we're getting a little bit of a hinge and a lunge, right? It's a deadlift and a lunge. And then, of course, we get that plank. Drive it up. Boom. Let's get one more step out of it. Yes, you can. Boom. And relax. Right? Did you feel that all the way through, plus your core? Plus we're supporting with our upper body, so everything working together. We're back to that cross curl, cross knee, standing core, upper body. Let's get it done. Other side. Here we go. Up and down, up and down, across your body, elbow to knee. You don't actually have to get the elbow to the knee. Just go for it. Feeling that there if you're feeling it. Gunslinger. Cross and down. Slinger. Yes, team, bring it up. Hand cross. Ah. Here. Five seconds. Can you get one more? And breathe. Ha. Burn. All right, if you have this here, turn to the other side. So now my left one, or whichever one you didn't before do before, is stepping in my right Hand here if you want. If you need to stay standing, just do a lunge. If you can step up out of that plank, we get mobility, we get strength, we get cardio, we get upper, we get lower, we get core. Join me here in three, two, one. Step it up. Grab it here. Step out of it. My hair is what gets in the way, right? Lunge it back down. You can drop the knee if you need to. Maybe it's helpful to go into a kneeling position to grab the kettlebell, then push out of it. It's gonna be challenging either way, so you decide what works best for you and your body. Yes. Maybe that's stepping up without the weight, and that's an option, too. Here, Step it up. Just watch that kettlebell. Take it down. And here, here. Drive it up. Core, engage. Three, two, one. Yes. All right, team, this is our lightning round, last round of our superset. Here's what we got. I want everybody. No gunslinger here. Two hands up and cross. Cross back to center. Other side and cross. Then we're gonna alternate which feet coming up out of that plank. Are you with me? This is it. I know we're tired, but let's finish strong. Here we go. Hip to shoulder. Cross the knee. Back to center. Hip, shoulder, knee. Yes. Team. Core and upper. Yes. If you're getting confused, don't worry about it. Just pick one. Just do the curl or just do the knees. You can just be here, cross, five seconds. With or without that curl. You're still feeling it. 3, 2, 1. That might have been longer than 30 seconds, and for that, I apologize. This. Let's take it here, team. Into that plank, you're going to alternate your right and your left, so keep that kind of on the center. If you're just lunging, you're just gonna hand it off. Let's finish it strong. Let's get that heart rate up. Let's get those legs working. High plank in 3, 2, 1. 1. Leg forward. Step out of it. Lunge it back. Get low. Back to here. Other leg forward. This is such good mobility because it's helping you every time you have to get in and out of a plank in a workout. Right. Not to mention we have to get down and up off the floor out of our beds. Yes. Team, once again, not sure where my clock was, but let's finish it out. Let's get one more right here. Three, two. Boom. Whole legs. Yes. Team, you know what? You know what? Even though that was a bonus circuit, I think we still have to get a bonus move in because it's a Monday workout, but listen, how about we make it just a swing? One more swing. Hang with me or deadlift. I know those legs are feeling it, that upper body, that core. I hope you've gotten everything working today, but let's grab it. Let's finish it. Strong core engaged. Right through here. Wrap it. We're gonna hinge it, power it up, and let it go in three and two in one. Here we go. Let it drop. Only 30 seconds. I promise I will watch my clock this time. If you're just doing the deadlift, stand up strong. Shoulders, back, legs are doing the work, but everything is getting, getting the work. Lock it out at the top. Connect with your core. Breathe. Yes, team. Almost there. Drive it up. Let it drop. Push into those feet. We got three, we got two. One swing. And relax if you can. I want you to hang out right here. Maybe your hands are on top of your kettlebell or on the floor or the legs or. Or somewhere to balance. I want you to really release in that back. Yes. We got our three swings, but we also had our fair share of deadlifts in this workout. In that deadlift to lunge, coming out of all of those lower body moves, a lot of them incorporated the hinge. So stretch here. Remember, if you feel your back a little bit tomorrow, remember those are muscles we're working just like anything else. I never want you to be in pain, but sometimes we have to remember that our back gets soreness just like everything else. Right? I know it can be a little alarming thinking, oh, no. But certainly listen to your body. Do what you need to do for you. Ah. Let's take it up right here, team. Big stretch to the side. Gently pull that arm over. I don't know about you, but I'm shaky. I'm feeling everything. Supersets, I know they get. They feel like a lot because of the repetition, but they do go by pretty quickly. A couple weeks ago, we had a cardio core supersets. It was really fun. So it feels like, yes, we're doing a lot of the same for that short increment, but then it's done. And I like this version of having our lightning round at the end of alternating because we got a lot of isolation, as in really focusing on one side. Unilateral movement that we all need. And breathe. Hinge right through here to really make everything work hard. Breathe slowly. Bring it up. Hands on top of your legs. I want you to roll through. Cat. Cow. We're going to keep this stretch pretty short, but please get some more stretching, more mobility, flexibility on your own. You could grab one of my short stretching workouts or mobility workout. Try out a little extra core. We had a lot of core that was roll those wrists, that was standing core or clean things that are engaging your core. A lot of stability core. Let's take your hand to the back here. Tilt the hip forward if you can grab here. Otherwise just take it here, prop it up on something. So a lot of core in this workout that was non traditional, right? Sneaky core as I call it. Your core had to stabilize because we were doing so much. Right side, left side, side and then of course some planks right other side, right through here. Tilt that hip forward. Bring it up if you can. Let me know your thoughts. I love hearing from you. How do you feel after this workout? How are you feeling in general? I love reading your comments, getting your feedback and of course don't forget to subscribe to my YouTube channel and make sure that you are following me in all the places at Bodyfit by Amy. Let's take it here on all the socials and of course if you're not here already, join us in the Body Fit by Amy app. If you want to get these workouts there ad free. And if you want to be in the BodyFit Athletic Club and get all of the extras, all of the extra things, the method, nutrition plan, recipes, live streams, Q&As, exclusive live workouts with me and so much more, make sure you join us in the athletic club. Thank you so much for being here today, especially if you hung out for a little longer. I hope to see you back here soon. Let's get one big deep breath in and out. You did it. That was your total body super sets with weights workout. Great job everybody.