45 Minute Superset Burn Workout with Weights

Hey, everybody. I'm Amy from Bodyfit by Amy. And this is your super set burn with weights workout. So in this workout we will be working between dumbbells or a kettlebell or both if you have them. And we will be working in a super set format. As always, I will give you a lot of different options. So listen to your body and work to your level. Of course, don't forget to subscribe. So I can keep making completely free workouts for you here on YouTube. All you need for this workout is your set of dumbbells or your kettlebell or both and a mat. Are you ready? Let's do it. Okay, so let's start with just a little march or a jog. Whatever feels good for you. Let's get some rolls through our shoulders to the back and to the front. You can make them a little bit bigger. We're going to keep the warm up pretty short. So as always, if you need more of a warm up or a cool down, make sure you get it on your own. You can check out my extended warm up and extended cool down videos if you need some options. One big deep breath in and out. One more. We're gonna open up our arms here, open up the chest, and then step out into that side lunge. Moving laterally as we open it through, you want a little reach, reach up, reach, reach up. And then back to center. We're going to swing our arms up and down, add a little hinge to stretch through the back of the legs. And then we're going to take it to an inchworm. So starting just reaching, touching down, you can start just right. Then if it feels good for you, walk it out on your hands. Nice strong plank. Walk it back, bring it up. If you'd rather just stay with the reach down and up, that works too. Just walking it out is really going to warm up. Through the back of the spine, through the legs, and then of course, get our core engaged and ready to go. And breathe. Arms out, flat back down and round it up. One more and hold it here. Roll those shoulders pressing out gently. Yes. Feels good, right? And then walk them in, round it up, tap and reach across. So super set burn with weights. So we are going to be working with dumbbells for our first round and a kettlebell for the second round. If you only have dumbbells, just use your dumbbells for both. If you only have a kettlebell, use your kettlebell for both. You use what you've got. And if you have the options, you can switch the second time. Through, let's bring those hamstrings up. And then, of course, if you have options to go higher or lower in your weight, as you can see behind me, I have a little family. I'll be working most and 12 pound dumbbells, and then my 15 and 18 pound kettlebells. With that 25 for some swings. So super sad. Meaning we're gonna pair exercises together that are same set of muscles, right? Sometimes we superset opposing, sometimes we superset the same. We're gonna do the same set of muscles to really get that burn. And the way it's gonna work, guys, is we are gonna have 20, 20 second rounds, but back to back to back, it's going to be 20 seconds of your regular range of motion, followed by 20 seconds of slower sets. So we get that increased time under tension, Step, touch here to here, and then 20 seconds of, you guessed it, some pulses and some holds right at the end. So I think it's gonna be fun. I think it'll mix it up. It's gonna move quickly. We're gonna have a short block of lower body supersets, short block of upper, short block of core. We're gonna get some cardio in between, and we will get some swings with our dumbbells and our kettlebells in between. All right, So I want you to keep it going with the hamstring curls. You can go here to here or have the hands up, little jump like this. You keep it moving while I talk you through our first superset. Okay? You keep those hamstring curls. I'm gonna use dumbbells for this first round. We're gonna go with our regular squat. So dumb, be by the sides, or if you want to rack them at the top, we're gonna sit for 20, then we're gonna slow it down 20 seconds, then we're gonna pulse and we're gonna hold, right? Then we get a little breather. Then we're gonna take it to some lunges. So we'll do the same thing. Right lunge, slow pulse, and then left lunge. Then we'll get a little cardio. Then we'll get some swings. That's all we got, guys. All right? It's gonna move quickly, but it's gonna burn. So go ahead and grab those weights again. If you have the kettlebell, you'll have one kettlebell either in the center or here. Whatever works for you. If you got two dumbbells, take two dumbbells up to you. You can rack them or you can have them low. Ready? 20 seconds. Here we go. Drop it down and bring it up. Drive those hips to the back like you're sitting in the chair. Remember, chest is open and proud. Yep. Again, if you want to be here, if that feels better. Five seconds, regular speed. Let's slow it down. We're gonna go down for two, up for two. Keep it going slow still get low. Slow and low. Yes. Breathe. Down for two, up for two. Can you take it down? Last 20. We're just gonna pulse. I want you to pulse towards the ground. It's really tempting to pulse it here, right? But try to pulse that butt down. 10 seconds. Breathe. Last five. Let's hold. Four, three, two. Relax. Right, so again, it's gonna burn, but we're gonna get through it quickly, all right? So I want you to breathe. You got 20 seconds to breathe. You can tap it out. You can give your hands a break if you need it. We're gonna set up for that lunge. All right? So we got 20 regular. If you want to just tap back or keep it small. Range of motion. That works too. 20 slow. 20 seconds. Slow 20 second pulse. Roll those shoulders back. Tap it back. Here we go. Take it down and up. Down and up. So dumbbells on either side. If you've got one kettlebell, it's going to be on that opposite leg or at the center. That works too. 5 seconds, regular range of motion. Yes. Slow it down. Here we go. Down for two. Push up for two. Core engaged. Down, two, up. Two down. Good. Down and up. Last one. Good. Hold it down. And pulse. So pulse again. Pulsing towards the ground. And slowly, instead of being up here pulsing up, let's pulse it down. Keep breathing. Keep that core engaged. Weight in the front heel. Hold. 5, 4, 3, 2, 1. Shake. Right. All right, so I hope you're going heavy with this, because you can if you have that option. Hopefully, you're feeling that heart rate too. We're gonna set it up again. Regular lunge. Down for two, up for two, pulse. And then last five seconds. We're gonna hold you with me. All right, let's do it. Wait in that front heel. Core zipped up. Shoulder blades back. Here we go. Take it down and up. So again, regular range of motion. If you have one kettlebell, you can be here. You can always just do this body weight, too. Or again, one weight right in the center. Yes. Don't forget about that core. Staying engaged. Keep it going. Slow. Down for two. Take it up for two. Yes. Down. See how low you can get and drive up through that heel. Yes. One more Right here. And take it down. And hold. Pulse it. Pulse again. Drop that knee to the ground. Pulse it low. Good. Keep breathing. I know it's burning. Can we hold? Last five. Here we go. Five, four, three, two, one. Drop your weights. Shake it out. We're going right into side lunge reach. Side lunge, reach. No weights, just cardio. Just alternating. No pulsing, no holds. Take it here. Shuffle it through if you want. And breathe. Yes. You can go a little quicker, a little lower if you want that extra cardio, really, to keep those legs burning. Try to get down there. And up. Breathe. 15 seconds. You got it. It's a cardio mobility interval, so we get that heart pumping even though it probably already was. 3, 2, 1. And relax. Good. Breathe. All right, before we close out this circuit, we're going to go to some swings. I'm going to stay with my dumbbells. You can do one dumbbell in the center or one kettlebell in the center. Taking it here, powering it up. Or you can do two dumbbells, ski or swing, powering it up. If you've never done a swing before, you're not comfortable with it. I want you to take it to just that deadlift. It's just a hinge. You're just here to hear. All right, Breathe. Go ahead and grab those weights or that kettlebell, whatever you got. We're gonna swing it shoulders back. Ready? Here we go. Power up. Yes. Breathe. Drive those hips back. Squeeze in the glutes. Remember our weights. Our kettlebell or our dumbbell is coming chest level, even as high as eye level. But to me, keeping it lower means you're really working through the back, using the momentum, not using the arms. Three, two, one. Swing. And relax. Pedal your feet. Get a little stretch through those legs. They worked hard. I want you to grab a sip of water. Breathe. All right, you got 45 seconds to breathe. You can take it back to that side lunge, or you can get a real rest. But watch me. We're gonna go to a row. We're gonna take it just one side. We're gonna bring it up. We're gonna slow it down. We're gonna pulse it. Other side. Then we're gonna do the same thing with our biceps. We're gonna go right into it. Then we're gonna drop it down to stretch it out. We're gonna do some punches, then we'll take it down. We'll get some upper body with a chest press and with some triceps. We'll add a little core if we want. All Right. It's gonna move quickly. Grab those weights. Just one. If you have dumbbells and you want to do two, you can, but otherwise, take it here. Here we go. 20 seconds. Up and down. Up and down. Pull the shoulder blade in. Really squeeze as you're coming up. Not just stopping here, but really pull it up. Keep that core engaged. Keep the weight towards the front. Yes. Breathe. Slow it down. We're gonna go up for two. Drop it down for two. Take it up for two. Squeeze in the shoulder blade up. Hopefully, if you're staggered, you're feeling that front leg a little bit too. You can also be here. Keep that core zipped up. Up. Good. Let's pulse it in the shoulder blades. Squeeze. Bring that elbow up. Keep that core engaged. Shoulder blades in. Yes. Squeeze. Here we go. Hold. 5, 4, 3, 4, 2, 1. Relax. Bring it up. Roll it up. Roll those shoulders. Take it to that other side. Give your lower back a little break. Get ready to zip up in that core. 20, 20, and 20. Take it here. Flat back in. 3, 2, 1. Bring it up. If this is feeling too easy for you, it's probably a sign you need to go a little heavier in your weights if you. If you have that option. Because we're going so long and we're incorporating that longer time under tension and those burnout sets, it should feel challenging by the end, saying that because. Hold it up. Up for two. This 10 is a little light for me on this. I could go a little heavier. I'll do it next time. Up for two. Keep breathing again. Staggered stances is fine as well. Whatever feels better for your back. Stay engaged in the center and breathe up. Can you pulse it again? Squeezing the shoulder blades in, but staying tight all the way through the back. Yes. Burn. Here we go. Breathe. Five. Hold. Four, three, two, one. Relax. Go ahead and grab the other weight. Get ready. 20 seconds. Bicep curl. Here we go. Take it up and down. Nice and easy. If you have the kettlebell, you've got it between two hands right here to here. Push into the kettlebell to get a little bonus squeeze. Breathe through. Slow it down. Right here. Up for two. Take it down for two. Slow and controlled. You feel like you're getting into your back. Put one foot back so we don't lean. Breathe for two. Down for two. Hold it in the center pulse so I'm about halfway. We're not pulsing here. We're not pulsing here. Keep it in the center. Right, Breathe. Keep it small. Hold it out. 5, 4, 3, 2, 1. Drop them down. Stretch it Out. Here we go. Jabs, jabs. Right into that cardio if you can, then pick it up if you want. Good. Keep breathing. Switch it to uppers. Uppers, yes. If you don't like boxing, don't worry. Just move. It's almost done. Pick it up. Good. And if you want, finish it out. Quick feet. 8, 7, 6, 5, 4, 3, 2. Relax. All right, team, stretch it out. We're gonna take it down to our back with a chest press. So we're here if you want, let's add that bridge. Especially my prenatal mamas. I want you to lift it up. Otherwise, keep it low. Regulars. Here we go. Take it up and down and breathe. If you want to add that extra, you can add that bridge. Either holding it at the top, that's going to keep that pressure off. Or staying going down and up. Down and up. Five seconds. Good. Let's slow it down. Down for two. Take it up for two. If you've got your kettlebell, you got one between two hands. Down for two. Up for two. Yes. Keep breathing. Hold it halfway. Pulse, pulse, squeeze. I want you to be pulsing up just enough. Not up here, not up, not all the way down here in the center so that core stays engaged. Then hold it halfway. 5, 4, 3, 2, 1. Relax it down. Stretch it out. So get that little stretch. You got 30 seconds to breathe. If you want to take the little scissors, if that's appropriate for you, or just little stretch open. Stretch open. I like to do this to get that stretch through the back, but also through the hamstrings. And work the core. Watch me. You keep going, we're going to triceps. Two dumbbells or one kettlebell between two hands. Grab those weights. Ready? Here we go. Take it down, take it up. And again. If you want, or if you need to lift those hips. We're almost done with the upper body. It's going to be the lower, the longest one, but you got it. Down and up. Breathe. One kettlebell between the two again. If you just want to stay down and just get the upper body, that works, too. Breathe. Keep it going. Oh, did I miss it? Probably. Slow it down. Take it down for two. Take it up for two. Ah, down for two. Up. Wasn't looking at the clock right. Let's go. One more. Hold it halfway. Pulse. Pulse halfway if you can. I know it's burning, but finish it out. Breathe. And hold for 5, 4, 3, 2, 1. Bring it up. Weights out of the way. Stretch it out. Going cross, cross. So you get that long stretch through Your arms. Yes, you can make it a little more cardio. Tap, tap. Right. 30 seconds, low impact. Just turn and pivot a little higher, but across your body. Really stretch. So we stretch through the back of the arms. We get that mobility, and we get the legs moving and the heart pumping. Keep it going. Breathe. Yes. 10 to go. 3, 2, 1. All right, team, how about a swing again? This time, I'm gonna grab my kettlebell. So it's up to you. Go heavier if you've got it. Same thing if you want to keep just the deadlift. If you've never done a swing or it's not right for you today, be where you are today. Remember, you showed up today. You're successful or regular swing. Dumbbells or kettlebells, Roll those shoulders back. Zip up in that core. Ready? Here we go. Power it up. Squeeze in the glutes. Remember, when we come up to the top of that swing, we lock everything out. Lock out in the glutes and hamstrings. Zip up in that core. Squeeze in the back. Arms are along for the ride. Power. And then let it drop. Breathe. 3, 2, 1. Swing. And relax. Good guys. Catch your breath. Quick sip of water, Quick little core circuit, and then we're doing. Doing it all again with kettlebells. But we'll move through it quicker, I promise. All right, team, grab a sip. Okay, so you breathe. If you want to take it back to those punches, any of those punches, you keep moving. Watch me here. We're gonna start with a crunch. So if you are one of my prenatal mamas, I want you to stay up and just tap or early postpartum doctor, you're just going to keep these knees and keep that engagement. Or you can take it to a little bridge at the bottom. Everybody else, we're just gonna do a small crunch. We're gonna slow it down. We're gonna pulse. Then we'll take it to some planks. Go ahead, join me down here, or stay up top, if that's your modification. We're starting lifting the hips, lifting the shoulders. Here we go. Everything in. Inhale, exhale, very controlled for 20 seconds. It's not a big movement. I don't want you to be swinging. I want you to think about your core initiating the movement. Right? Lift the shoulders. Lift the hips. That's super small. That's okay. Let's go. In for two, out for two. Up to you if you want to just keep it small. Range of motion, or if you really want. Want to extend the legs and arms out in for two. Out. In, out. In. Good. Can we hold it in? Little lifts, little pulses. Again, I want you to think the pulse is the contraction. Pulling everything in, hips together. There's magnets pulling your hips together, magnets pulling those ribs in. Hold. 5, 4, 3, 2. Relax. Good. Turn it right over to that plank. We're gonna do some plank singles, then we're gonna add on. If you're one of my mama's pre post early doctor, you're just gonna keep it with that bird dog. Stay forward so you get the hips moving. Stay engaged. Everybody else, take it down here. If you're early, poster doctor, you can stay with these singles, but keep with the singles. Everybody inhale, exhale, lift to knees. Lift the toes. Here we go. Slowly and down. Big inhale. You're gonna exhale, lift, exhale, lift. Down and down. The idea is that you're not pushing up through your elbows or your toes to get into that plank. You're using your core. One more. Singles. Good. We're gonna take it up into that plank. You're gonna hold it here. We're gonna tap the knees one at a time, nice and slow. We're making this one a little bit different. Breathe. Yes. Then hold it center. Forward and back. Really slow. Forward and back. Forward and back. Yes. Breathe. Ha. And relax. Stretch it back. All right, team, bring it up. I know that was long, but you got this. Now we know what we're doing. We're going to move through a little quicker. We're going to have a few little variations just to make it different. And if you have the option to do this round with a kettlebell, do this round of the kettlebell. All right, Stay with me. It's gonna burn, but it's gonna go quicker. All right, go ahead, grab that kettlebell. You're gonna go lower, high, or dumbbells if you can. This time we're gonna go plie toes out just for a little variety. And then when we get to that lunge, we're gonna go curtsy. Same idea where we go down for two, up for two. Then we pulse and we hold. But with the kettlebell, if you got it. And we'll turn our toes out to make it a little different. Zip up that core, shoulders back with that plie. You can be here or here or resting. Both dumbbells here. Drop it down regular. 20 seconds. Here we go. Down. Squeeze. Up and up. Yes. Try not to drop the chest so we're not here. Really get low. Squeeze up. Good. Slow it down. Down for two, down for two. Up for two. Can you touch that kettlebell to the the ground? Try it. See how low you can get up. And squeeze. Good. Can we pulse it? Hold low. Pulse towards the ground again. You're pulsing down. Not. Try to pulse up here. Pulse low. Squeeze. Good. Keep breathing. Yes. Hold it. Last. 5, 4, 3, 2, 1. Shake it out. All right, guys, so we're going to that curtsy. We're gonna jump right from one to the next, so get ready for it. We're gonna start with that curtsy lunge. If you'd rather keep a regular lunge, that works too. We're gonna slow it down, increase time under tension. We're gonna pulse the it. We're gonna hold it. Then we'll go right into the same thing on the other side. To really make them burn weight on the opposite side or at your chest, cross it over. Here we go. Down and up. We're gonna keep it stationary. If you need balance, you can take it here on the wall on a chair. Trying to get low again. Cross behind. Modification. You can always do a little tap. That works too. Balance right? Yes. One more. Slow it down. Here we go. Down for two. Take it up for two. In this curtsy, we're getting more outer thigh. And then squeeze to the inner thigh. So we got a lot of inners on the plie. Outers and hips and glutes. Yes. One more. Hold it down and pulse. Here we go. Pulse. Stay lifted. I know it's tempting to get low. If you need to drop that weight, you can. But really pulse it down into the heel. Yes. Hold. 5, 4, 3, 2, 1. Go right into that other side. Here we go. Take it down and up. I know it's burning, but you can do it. Gonna get through this quicker. And breathe. Arm out and in. Yes. Can you take it down for two, down for two, up for two. As you get tired, try not to cheat it. Really get low. It's not very long. It's only 20 seconds. Think about that core engagement. Can we hold it down and pulse it? Pulse. Try to think about that front leg in the heel. So we get the glutes, we get the hips. Core engage. Chest open, shoulders back. I know. Hold it here. Low. 5, 4, 3, 2, burn. Step it out. Right here. Shake it out. You don't have to get super low to begin with, but let's get that little mobility cardio, reach, tap, shuffle through if you want that leg. Superset is done, so don't worry. We're gonna get a swing. Then we're going to upper we're gonna get through that quickly too, right? Breathe. 15 seconds to go with this cardio. Can you get a little quicker, a little lower? Shift your weight. It's still cardio for lower body. Keep it with our superset. 5, 4, 3, 2, 1. Breathe. All right, team, let's take it to our swing. You pick. You got kettle bell or dumbbell. Roll those shoulders back. Zip up in that core deadlift to modify here to here. Otherwise, let's swing it. Here we go. Take it back. Breathe. And up. I like to really be loud with my breath because that breath is a signal to me that that's when I lock everything out and really zip up through the core. Yes. Last four, Four, three, two, one. And relax. Yes. Pedal those feet right where you are. Grab a quick sip of water, then get ready to join me down on the mat. Never mind. We're gonna stay up here. Grab a quick sip. Grab your weight. One hand with that row. Here we go. Bring it up and down. Nice and slow. Flat back. If you have two dumbbells, totally fine. If you want that challenge to do two. But remember, it's a long set. Really get the back working right. Stagger if you can to keep that leg working. Let's slow it down. Take it up for two. Squeeze. Down for two. Up two. This hand sometimes just keeps my back in place. Yes. Up for two. Breathe. Can we pulse it? Pulse up. Squeeze. Shoulder blades. Bring it up. If you need a little extra help, use that opposite hand. Pull that elbow towards the sky, close to your body. Get ready to hold. Here we go. Hold. 5, 4, 3, 2, 1. Switch your sides. Here we go. Bring it up and down. Core engage. Zip it up and down. Keep lifting. Remember, shoulders back, not round. Slow it down. Up for two. Take it down for two. Two. Up two. Down two. And breathe. All the way up. Elbow up. Use this time, it's time to rest your legs. Catch your breath. Pulse it right here. Pulse shoulder blades. Elbow up. Yes. You got this. Squeeze. Hold up. Core engage. Get ready to hold right here. Hold. 5, 4, 3, 2, 1. Grab it with two. Right into it. Here we go. Curl and down. You got your dumbbells, you got two. So notice we're cutting out a few of our little breaks in our second round. They were only 20 to 30 for 30 seconds, but now that you know what you're doing, we're gonna just keep it moving. Slow it down right here. Up for two, up for two, down for two. All the way down, all the way up. Remember, if you have that kettlebell, I Want you to push your hands towards each other so we get that extra chest and shoulders right up for two. One foot can be back or you can be parallel. Whatever is good for you. Hold it. Center. Pulse, pulse. Remember, it's not here. That's too easy. Not here in the center. Pulse. Squeeze. Get ready to hold. Hold it out a little. 5, 4, 3, 2. Breathe. Here we go. Punches. Punch. Let's get some upper cardio with those jabs. Double time. Right here. Superset burn. We're almost done. Take it. Uppers. Uppers. Yes. Double time. Right here. Upper, upper. Good. Can you go? Quick feet, quick punches. Eight, seven, six, five, four, three, two. Relax. Little stretch. Quick sip if you need it. We're taking it down. We're going right into that press, then right into those tries. No breaks in between. Let's finish this out. Two dumbbells or one kettlebell bridge, if you want the extra. Or you need it. Here we go. Up and down. Breathe. Slow it down. I know that heart rate is up because you just did those punches. Really focus on your form. Quality over quantity. It's timed intervals, so I don't care if you get two or if you get 20, as long as you have good form. Up for two. Up. Squeeze. And breathe. Again. That bridge is optional. Just add it. It's a good option for prenatal, but if you want extra glutes and hamstrings, you can add it. Yes. And breathe. Hold it halfway. Pulse. I want you to think about pulsing. Elbows down. Then little push up. So again, not pulsing here, not pulsing here, here. Somewhere in the center. Pulse. Elbows down. Squeeze. Glutes can be pulsing, too. Hold it in the center. Push. In 5, 4, 3, 2, 1. You got 30 seconds to stretch it out and stretch. Stretch it out and stretch. Or here, here, Flex that foot. And then we're gonna go right into our triceps, which is bending from the elbows with or without that core. Lifting the shoulders and the legs. Or not. Go ahead and breathe. Grab that weight down. Here we go. Down and up. Nice and slow and controlled. Especially at this point in the workout. I know when you've got that kettlebell, sometimes your hands feel. You feel sweaty. Safety first, guys. If you need to take it back to the press, that's still going to get your triceps, I promise. Or grab your dumbbells if you'd rather. Breathe. Down for two. Take it down for two. Take it up and squeeze. Up and squeeze. There we go. Yes. Halfway point, if you want. Again, I know you're pulsing it right over your head, and they might be tired, so it's up to you. Yeah. Oh. Hold it halfway for 5, 4, 3, 2, 1. Bring it up, team. Last time with the swing. Stretch it back. Are we ready? Kettlebells or dumbbells? I know we're moving through it fast, but for good reason. Zip up in that core. Hinge to the back. Power it up, lock it out. Deadlift to modify. This is your last swing. Then we get some core, then we're done. Ready? Prep it. Here we go. Up. I know you're tired because we've been through everything upper and lower twice. We're gonna finish with some core, but we're gonna switch it up. It'll still be a core superset, but we'll make it different. Right? Dig it up up here. Power. Last 4, 3, 2, 1. Relax. Pedal it here. Yes. Good work, team. All right, last little bonus core. Actually, it's your core superset, so it's not even a bonus. But let's take it here. Breathe into that high plank. Rotate on the knees to side plank. Little dip. Rotate little dip. Or all the way up with your dip. Ready? Here we go. Take it here. Drop it down and back. Here, drop it down. Or stay on the elbows. You might find the elbows a little easier to do the dip if you're modifying. Stay. Stay on the knees and the hands. Take it over and breathe. All right, guys, find one side. You're here on your knees or you're all the way up. Whatever is good for you. We're gonna pulse it. Here we go. Down and up. Down and up. Little quicker. Pulse. 4, 8, 8, 7, 6, 5, 4, 3, 2. Rotate through wherever you are. Find your pulse. Down and up. Or on your knee or on your hand. Quicker. Here we go. Pulse. 8, 7, 6, 5, 4, 3, 2. Relax. All right, team. Ha. How are we feeling? We're good. All right, bring one weight right in the center. It can be dumbbell or it can be a kettlebell. We're gonna get one bonus move. We didn't really do a lot of overhead presses, so we're gonna mix it up. Here's your bonus move. Watch me. First, we're gonna side plank, row, curl. Three, squat and press. Switch it. Side plank, row curl or clean. Squat and press. So dumbbell or kettlebell? Dumbbell might be a little easier. If you've got your kettlebell, you're gonna wanna here to here. So whatever feels good for you. You can make it a clean and a snatch. But we're gonna finish out one minute strong. And then we're cooling it down. That's it, team. Are we ready? Here we go. Side lunge. Row, curl, squat and press. Switch your side. Side row, curl, squat and press. Switch. You can probably go heavy with this, especially since it's our last one. Careful on the switch. Yes, yes. Push out. Clean or curl strong. Get the power from the legs, but finish all the way through. Good. Down, breathe. Yes. 15 seconds is all we got. Can we get one more each way? All the way through. Last one. Breathe. Hold it here. 4, 3, 2, 1. Relax. You did a team. Ah, I know. That was a lot, right? Grab a quick sip of water, tap it out. Hang on. We shortened that little bonus or that last superset of core just to get it in so it's not too crazy. All right, team, let's bring one foot forward. Get a little stretch back. Lean into it here. You did it. How do you feel? I hope you feel good. Hope you feel energized. I hope you feel a little bit tired because you worked hard. If that felt hard, it's because it was hard. It felt hard to me. Those supersets back to back where it's burning and then really getting through it. Shoulders out, right? Walk your feet. Feet in. And I want you just standing, cat to cow, roll through your back. If you want to have your hands on a chair or the couch, that works too. And then let your whole body relax again. Hands can be on something or on your legs. Pedal your feet. Good work, team. Make sure that you like this video that you subscribe. You leave me a comment, let me know if you like this format. We're going to do more superset formats where we really mix it up. I have some other ones. Check out all of my playlist. You will find more dumbbell, more kettlebell with weights. When it's with weights, it's this. It's this format where you have dumbbells or kettlebells where you can use just one or both if you got them. Bring it up, stretch it over. And if you were looking for more accountability and support, check out the link in the description below to get information. My BodyFit Athletic Club, it's a really great group. We have monthly challenges. We have monthly and weekly workout calendars. You get some exclusive workouts first before the rest of the Body Fit community reach behind. You have live Q&As where you can ask questions. You can get support from myself, from Vivian, our Body Fit dietitian petition, and support from others in the group. It's a really fun time. Really great group. So check that out. Join us if you can. And of course, check out my website for all of my other ebooks, programs, nutrition guide and merchandise. And again, don't forget to subscribe when you subscribe to this channel. That helps me keep making free workouts for you here on YouTube and keep adding more variety. Variety is key. Keeps our bodies working hard. Keeps our brains from getting bored. Thank you for joining me today. I hope you have a great rest of your day or night. One big deep breath in and out. You did it. That was your superset burn with weights workout. Great job everybody. RA.