Day 11: 37-Minute Strength Supersets with Weights Workout [B2B Challenge]

Hey everybody, I'm Amy from Bodyfit by Amy. And this is your strength supersets with weights workout. In this workout we will get your full body working using both dumbbells and kettlebells if you have them. Otherwise just use what you've got. And we're going to be working in super sets, alternating between two exercises of similar muscle groups. Of course, I'll give you lots of different options to work to your level. Are you ready? Let's do it. Start just by getting your body moving. We're gonn dynamic warm up, but we're gonna keep it short. So of course, if you need more of a warm up or a cool down, get it on your own. Let's roll those shoulders right through here. So here we go. We've got super sets today, so maybe you've done supersets before, maybe you haven't. The idea is that we're going back and forth between two exercises. We're gonna have short rest periods in between. We are going to have intervals. Sometimes we do them with just a timed a set timer, but we're going to have intervals that you're doing. Let's step out right through here. And within that we're gonna keep these two exercises that we go back and forth between. We're going to keep them of similar muscle groups. So we'll have a lower body circuit, an upper body, a core, a lower, and then an upper and a core together. I know that sounds like a lot, but we are gonna get it done. Let's hold it here side to side with these heavy weights if you've got them. I encourage you to go heavy because this is a back to basics workout. Let's go flat and round it up. We're not putting crazy combos of an upper and a lower together. We'll have some combination upper body exercises, but same muscle group. So no lower and upper or anything crazy where you're gonna have to think too much. Hold it here. So this is your chance to go heavy and really push yourself. We're also going to do descending intervals. So let's take it right here. One squat, one hinge, squat down, hands behind the head, hinge to the back. So what that means is that we're starting with more time in both your work and your rest. And then we get less as we go. So first two rounds or first round of two exercises. 40 seconds of work, 20 seconds of rest. Second round, 30 seconds of work, 15 seconds of rest. Last round, we're taking it to 20 seconds. Only 10 seconds of rest. If you can hold that spot down, open up your hips, take it side to side, right? You can even take it reaching it up here to here, if that is accessible to you, or here to here through your back. Little leg burn there, right? Tap it back, right through here, opening up the hips. You can stay just right here. You can hold it here. Or if you're able, we're gonna drop it down, we're gonna reach it up. We're going to take it through and up. Right here. Through and up. Step it up, switch your legs, take it back, drop it down if you want, or stay up and then reach through. Here we go. And then if you can meet me down on the mat, you can either be in that high plank position or come down on your hands and knees. We're just going to get that core working. So if you're on your knees, that's okay, too. We're going to take it child's pose, little stretch up to that plank, or child's pose up to all fours. Either way, we're engaging the core as we come up, getting everything contracting. Let's get one more, and then we're going to walk those hands back or come up slowly, however, is best for you. You can get a little hamstring stretch and slowly roll it up. Take your time coming up. Tap and reach right here. Finishing that. Warm up with a little heart rate. Push. All right, so your first superset circuit. That's hard to say. First superset circuit is going to have a transverse squat and a deadlift. So I want you to keep these hamstring curls right here and watch me. Transverse squat is just a plie squat, but we're opening up on the angle, so transverse looks like this. I'm gonna have one heavy kettlebell for that. Your deadlift, your weights are in front. Deadlift and bring it up. So go ahead, shake it out. Grab one heavy kettlebell or dumbbell. You can hold it low or high. I'm gonna go low plie squat, but on the transverse. 40 seconds. Here we go. So open it out and step it in. Got a hair in my mouth. And step it in. So you're opening on that diagonal. That's why I think sometimes it's a little easier to hold one weight in the center. But it's up to you. If you want to hold us two weights, you can also have them like we normally do on a plie squat, either side of your legs, or you can take it here in that goblet position. But that is challenging. Keeping the chest Open. And again. If that doesn't feel right for you, just do a regular plie squat. You've got three, two, one. Set that weight to the side. Kettlebell or dumbbells? I'm going too heavy. Dumbbells. We've got our regular deadlift hinge. Drive the hips to the back. Imagine you're shutting the car door. Stand up straight. Weight stay close to the front of your legs. Go with something heavy if you got it. Core engaged for 3, 2, 1. And stand up straight. Right here. And up. Hips to the back. And stand it up, painting the front of the legs. Reminder. Keeping those weights close to the front of your body. If you're feeling your back too much, you don't have to go down as low. Or you can bring those weights to the side. You may feel that little shift, but keep those eyes up out in front. You shouldn't be seeing your shoes or the tops of your legs. That may make you arch that back around in that back a little. 3, 2, 1. Set those weights down. Bend your knees to do it. And we're back to the top. This time, 30 seconds only. Transfer squat, deadlift. Then we go to 20. We're going to keep everything the same for this round. We may mix it up for our last one. Here we go. Step it out, step it in. Remember, we have less work time, but we have less rest time as well. Here to here. Yes. It's gonna feel shorter. We got five seconds to go. Can you get one more each side? Yes, you can. Boom. And relax. Bend your knees, grab those weights back to that deadlift. If you want to take a little wider stance, you can do that too, but you don't have to. 30 seconds. Here we go. So you know me. I love to mix things up. I love to have a lot of variety in workouts, but I also really love this. Back to basics. You don't really have to think. Once you know what you're doing, you repeat it one, and then the other one. The other. Concentrate on form. Squeeze at the top. Not hyperextending, but connect to that core as you squeeze the glutes and hamstrings. Last one. And breathe. All right, team, nothing crazy. Let's just keep the same thing. Transverse squat. It's 20 seconds only, so it's gonna go fast. 20 seconds, deadlift. And then we are done with this circuit. 3, 2, 1. 20 seconds. So if you feel like you're gonna get more out of it by just doing a plie squat, that works, too. Remember, you don't have to Rush the move because it's a shorter time. You got five, four, three, two, one. Yes. Into that deadlift. Grab those weights. Make sure you do it safely, even though we don't have much time. 20 seconds. 3, 2, 1. And breathe. Right here. So remember this deadlift, when we get to our second lower body, you're gonna have the option of a swing. You can always come to the deadlift if that's a better option for you. In between. 3, 2, 1. Yes. Good. Grab a quick sip of water really fast, because we're going right into that next circuit. Because it's upper body, hopefully that heart rate is up. And now we're taking it to our upper body again. I'm using dumbbells and kettlebells. My first move is a reverse fly. Looks like this into a lat sweep. So literally think that you're sweeping up, squeezing your back. We're also getting triceps. All right, you want to go with some medium weights. Nothing too heavy in that hinge position. Ready? Here we go. Fly sweep. So we're hinged. Nice flat back. I know that's a little tough after we just did all those deadlifts. So if you need a break in between, you can always stand up, stretch it out, then come back. We're going nice and wide with the fly. Sweep it up straight, arms to the back. So the difference is a row. We bring those elbows in. If your weights are too heavy, I want you to bend the elbows on both. So you get a row and a wide row. Last one. Cool burn. All right, team, now one dumbbell or one kettlebell? We're going to take it to a press. We're going to take it to a triceps. So if the tricep over your head doesn't feel right, just do the press. Otherwise, dumbbell or kettlebell? I'm gonna try a kettlebell straight up, then behind the head. Here we go. Up behind. Slow and controlled. Up and down. Right here. Stagger those feet. If you feel like you're arching your back but keeping the core engaged, we're going straight up, and then those elbows come in. I know as you get tired, they want to go out. Try to keep them in as you extend up to the ceiling. Up burn, but keep it slow. Yes. Last one. There we go, team. That is all we've got. We're back to that reverse fly and that sweep again. If it's feeling too heavy, bend the elbows on both. You'll still get same set of muscles. We got 30 seconds this time. Hinge here we go. Squeeze also from this hinge position. If you feel like you need to stagger, maybe this feels better for you. Squeeze in the back. Squeeze in the back. So we're getting back of the shoulders and those muscles all down through the back of our upper body. If you need to alternate, if it starts to feel like too much, you can take it one at a time. That is it, team. Here we go. So you see why these supersets work, right? We get our hearts pumping, we get the same muscle as an all upper body working. We get it done. Here we go. Overhead. And here again, core engaged. It's only 30 seconds, so we want good form. If you got a dumbbell, that works too. Maybe take it between two hands. One hand on either side here. Yes. And relax. One more time through. If you want, team, you can rotate those arms on the reverse fly and keep going straight up as you did. Totally up to it to you. We got 20 seconds. Get set. Three, two, one. And up again. You could turn those palms up, then in or other way. That's hard, right? I know. 5, 4, 3, 2, 1. Burn. All right, team, here's an invitation. If you want to take the press out and just do 20 seconds tricep, let's go for it. It's gonna burn, but you are strong. Let's get it done. Here we go. If you want to keep the press, keep the press. Do you want to just be here with me? It's only 20 seconds. If you want that press in between, take it. Burn. Upper body push. Supersetting with the upper body pull. Three, two. Yes, team, shake those out. Water if you need it. Let's make it fast. There's that upper body right now. We are taking it to core. Here's what we got, team. We got one standing core, and we got a right side and a left side. We're gonna do our windmill. So dumbbell or kettle bell, low or high? You're here. We're gonna go 40 seconds on the right. 40 seconds left again. If it's better for you to go high, go high. If you need to keep it low, then we're taking it down to a plank where we're going to drive those knees in. I'll give you a standing option as well. Go ahead and get set for that first windmill. Here we go. Take it down and up so you do not have to have that weight high. You're still going to get the work if the weight is low, but it's a slight hinge. It's lateral flexion, so that's where we get those obliques, and then it's a little rotation. Notice I'm rotating a bit with my shoulders as I turn in. Yes. And you may want to start with this one high. Maybe your second round, you go low. Maybe you got two dumbbells, and you want to do both. That works too. Breathe. Switch it up. All right, if you have two dumbbells, it's totally fine to have one high and one low. In fact, maybe I'll do that. Our last round. Let's get set. Other side, windmill again. It's a hinge. It's a flex, and then a rotate. 3, 2, 1. Bring it up. Yes, you can. We call this spotting the bell, Keeping your eyes on it. That keeps you in alignment. It's also a safety thing, right? So you always know where that weight is. If it starts to feel too heavy, like you can't maintain that, switch it to low and up. It's been a long time since we've done more than one set of windmills in a workout, and I'm excited for this isolated core. It's one of my favorite moves, but sometimes it gets overlooked when we're trying to get lots of other things in. Last one. And breathe. All right, team. No, wait. Meet me on the mat. If you're not doing core on the mat, you can just do standing knees. And then second round, we're gonna cross it. If you can, you're gonna bring it here. We're just not climber. Knees to chest. Bring it in. Knees to chest. Little bit of a pike hip lift. Join me. Here we go. Lift the hips. Bring the knees in. Hips, knees in. Now I want you to bring the knees in. What's good for you? If that's just to here, that's okay. As long as you are wrapping that core, engaging that core, lifting from the center, that is all we care about. It doesn't really matter. I give you that cue a lot in mountain climbers because I don't want you to just be running, moving your feet at the bottom of the motion and not getting the core engagement. Just think about driving the knees towards the chest, whatever that is for you. Little lift in the pike. Three, two, one. Stretch it out. I have a feeling this is going to end up being our toughest super set. Even though it's core, even though it's not those big muscles. Go ahead and bring it back up. We got 30 seconds. 30 seconds. Low or high windmill. Three, two, one. Right here. Down. And it feels like we just did this. So these next two Rounds will feel slightly longer because we have a right side and a left side in them. But guess what? We got that swing coming after this core round. Breathe. Last one. Rock it up. Bring it down. Get set for that other side. Oh, feeling that core. Make sure you're lifting in the pelvic floor and all through the center core. Even though we're getting lots of obliques. But let's take it. Here we go. 30 seconds. Only remember, it helps to think that you're pushing through this back leg, the arm that's up that leg. Breathe. Right here. Nice and steady. And up. Yes. Last one. And relax. All right, team, so this time you can add a little cross, either standing or from the plank position. Still little lift of the hips, little tuck. Let's get it done. 30 seconds. You can still keep it slow. Well, let's cross it. Here we go. You can also just keep it simple. It is back to basics, so it's totally fine if you want to just take them in. Yes. Halfway there. Strong zipped up core, especially as we get tired. Stay lifted. 5, 4, 3, 2, and 1. Stretch it back one more time through. 20 seconds only. I'm going to go with two dumbbells, one high and one low. With this windmill you do, you get set. 20 seconds. Here we go. So it's lighter weight up top, but now I'm adding the weight down below. I actually really love this windmill right here with the dumbbells. I love it with the kettlebell, too, because of the weight distribution. Last one. Bring it in. All right, same thing. Other side. 20 seconds. Let's get. Get it done. Three, two. Yes. Right here. Spot the weight up top. Hinge and rotate. Right here. Breathe. Last one. And relax. All right, team, this is your last plank. With your knees or standing, you pick straight in or cross. And if you want to take it to a faster mountain climber, as long as your core is engaged, you can your pick. 3, 2, 1. Here we go. Up to you. If you want to just bring it in like we were either straight in or cross. Standing or planking. We got 10 seconds to go. I'm kind of mixing up my crosses. Three, two, one. And relax. Quick sip of water. Let's do a team. Heart rates are up. I hope you're feeling it. Here's what we got. We got another round of lower body, and then we have some upper and lower or some upper and core together while we finish it up. All right, team, this time, dumbbells or kettlebells, doesn't matter. We're gonna do A lunge. Right side for 40, then left side for 40. You can do a reverse lunge, you can do a forward lunge, you can do a tap back. Your pick. I might mix it up. Then we're going to a kettlebell swing. If you've never done a swing swing or you're not comfortable with it, take your dumbbells or kettle bells and just go back to that deadlift that we did before. If you're comfortable with the swing, we're going to prep it, we're going to power it up, lock it out, let it drop. All right, starting with that lunge, go heavy if you can. Right side, 40 seconds. Let's do it. And here. You guys know I love the reverse Luna lunge, but really, I love the forward lunge. I'm gonna do it on that second round. And maybe we'll add a little Curtsy on our 22nd round. Up to you. It's back to basics, so you do what feels right for you. You don't have to get as low as me. Just focus on dropping the back knee. Hinging forward just a bit. Yes. 10 seconds. 5, 4, 3, 2, 1. Catch your breath. Get set. Let's take it to that other side. Your hands need a little break. Take them. I know. As long as you're picking those weights up without rounding in your back, set them down in between if you need to. I know. Sometimes hands are feeling it more then lower body. 3, 2, 1. Stepping back, hip distance apart. Shoulders back, chest open. And breathe. Yes, you're doing it. Breathe. Five. No, sorry. Ten seconds. I was thinking of my 30 second intervals. Three, two, one. And relax. All right, team, so we are gonna go 40 seconds on this first swing. I know normally we stick to about 30 if you've done swings and 30 me before, but give it a second to get set, prep it, power it up, and then slow it down in between. Deadlift, if that's better for you. Just like we did in that first round. Or swing. Here we go. Hinge it, prep it to the back, power it up. Here we go. Let it drop. Remember, with the swing, you're dropping the chest into that hinge hinge motion. Then you power up using the power all through the back of your body. Drive it up, lock out at the top, let it drop so you're not controlling the weight with your arms and you're not controlling the weight on the way down. Just let it drop, follow it with your chest. We got five seconds. Slow it down right here. Swing and relax. Jacks. This is going to be a tough one, team, because our heart rate is gonna stay up. But that's okay, right? All right, let's take it to that lunge again. You catch your breath, I'm gonna do a forward lunge. You do you. It's only 30 seconds. Right side, left side. Three, two, one. I know that heart rate might still be up, and if that's the case, that's okay. You can always hit pause, come back to it, or you can take it nice and slow. Forward lunge, step into it, let your weight drop into that front leg, then push out of it. You're still stepping hip distance apart. So close. And breathe. Yes. Last one. Boom. Shake it out. Give your hands a break if you need it. I know that heart rate, right? It is up there. Let's take it to that other side. Other lunge forward, reverse, Whatever is best for you. 30 seconds. And here, back to basics. Lunge. What does that mean for you? You tap back. Yes, you can. Three, two, one. Shake it out, team. I know. Back to that swing. Deadlift if you want. Power your swing up if you can. 30 seconds. Heart rate is up there. All right, team, I know I gave us a few extra seconds. Let's get it done. 30 seconds. Swing or deadlift. Here we go. Power it up. Let it drop. If you're in it and you're comfortable with a handoff swing, hand it off. Hand it off. If that's not right for you, keep your regular two handed swing. Hannah. Hannah. Three, two, one. And relax. If you've never done that handoff swing, it is a good option, especially if you feel like your swing, whatever your swing is getting a little light for you. Hand it off or do a single arm. You're gonna feel a little bit more. All right, team, this time I'm gonna go curtsy. Lunge for 20. Curtsy lunge for 20. Let's do them back to back because we can. And let's finish out strong with that swing. Then we're down on the mat to finish it. 20 seconds. Here we go. And up. We're gonna go 20 right, then 20 left. You can do a tap back too. That's better for you. And we swing it. We take it down to the mat. So close, team. Switch your sides. Here we go. Up. I know those legs are feeling it. Yes. Last one and breathe. Set those weights down. All right, team, one last time. 20 seconds of a swing or a deadlift. You do you. You can hand it off, you can do it together, you can deadlift it either way. 20 seconds. We catch our breaths, we take it down on the mat. Ready? Three, two, one, power. Let it drop. Lock it out. Let it drop. Hand it off if you want. 10 seconds to go. Use that power through the back of the body. These muscles are strong and powerful. And so are you. Three, two, one, Swing. And relax. Pedal those feet, team. Breathe. Catch your breath. Here is what we've got. Team. Team. One more round on the mat. Grab some water. You see all that sweat, right? Me too. Okay, meet me on the mat with some medium and heavy dumbbells. Here's what we got, team. Watch me standing up a chest fly into triceps. You can do one or the other or both. All right, then we're taking one weight overhead with a pullover into a crunch. Crunch is not right for you. Take it to a bridge. Let's finish it out. Join me on the mat. Medium to heavy, cuz we got that. Fly into triceps. Here we go. Your core is engaged here. Yes, team. And breathe. Yes, I know. Keeping the core engaged. Nice wide fly. And breathe. Last one. And relax. All right, team, watch me here. One dumb dumbbell or no dumbbell over your head. It's a little crunch. We're gonna start with that. You can tap them down. You can also do one knee, or if you need a different version, take it to a bridge. Especially if you're in my prenatal early post. Crowd. All right, team, one weight or no rate. Three, two, one, Overhead. And here. So we're getting the core because we want to get some more core, but we are also getting that upper back, our shoulders, our arms. So it is a true upper body superset along with your core. I know. 20 seconds. We are in the home stretch of this workout. If you need to stop a little early. I know some of you are short on time. You can do it after this round because listen, we covered it. We got upper push, upper pull. We got lots of lower squat, hinge, lunge. We got lots of core. We're getting it done. Last one. Relax. All right, team, back to here. 30 seconds. Fly try pull over. If you want to mix it up and just do one of the upper body. That's good for you. If you need to have that bridge up, you can. Let's do it. 30 seconds. Here we go. Out and in wide. Breathe. Yes. Here we go. Oh, I know. I'm feeling it. I don't know about you. 3, 2, 1. Relax into that pullover if you want this time, you can do your crunch here. Do a little tap crunch to the Side up to you. You can tap or you can take Those feet out. 3, 2, 1. Tap them down. Pull over and crunch again. If that's not right for you, take it to the bridge. Strong in that core. Even though we've got the pullover and we're taking our legs and our arms out, I want you to think of that movement coming from the core. The core is leading the movement right here. Yes, you can. Boom. 5, 4, 3, 2, 1. One more time. Flies and tries. Listen, I want you to pick one. I know we did those tries, guys. On the 20s, you pick one. Let's get it done. I'm gonna go flies here. Here we go. 20 seconds. Right here. At first I thought maybe it's because we're in the moment that maybe we wouldn't have enough upper body in this workout. But here we go. We're getting our push, we're getting our pull, we're getting that core working hard. 3, 2, 1. Get right into it with or without your weight. With or without that crunch. With or without the legs coming in in three, two. Last 20 seconds. Right here. Take it over and here. Here, up. I know. Core. 3, 2, 1. And relax. Yes, team. Arms and legs. Working hard and core. I hope you feel it. Guess what? I think we got time for one bonus move. Let's finish strong. Grab one heavy dumbbell. I want you to watch me here if you want, if you can. Let's do a push up. Let's do a row and a row. Let's pop it up to that squat. Let's pulse for two. So we're gonna keep it low the entire time. If that's not right for you, you can just do a squat pulse and bring it up. Or you can just do your push up and row up to you. But let's get that upper body. Push. Core, legs. 60 seconds. Here we go. Push up. And you can be like me. I'm gonna come up on my high plank for my row. Take it here. Pulse for two. Drop it back. I'm gonna drop to knees for push up because of my shoulder. So you do what's best for you. You can walk it in or hop it in. Pulse for 2. I know. Not fair. After we did all of those super sets, now we gotta get it all all in with a bonus move in. Pulse for two. Oh, I don't know what I'm feeling the most. Hopefully you'll tell me in the comments. Is it your upper? Is it that core? Because we just work them. Is it those legs? Cuz they're tired. 10 seconds. Can you finish it strong? Right here? Upper, core, core, upper, push, upper, pull, lower body cardio and bring it up right here, team. Pedal those feet. Let your head and neck relax and then slowly come up. Take your time. I know I feel all of that, and I hope you do, too. Leave me a comment, let me know. How do you feel with this workout? How was it? I hope you're feeling strong. I hope you're feeling powerful, because you are. And I hope you're feeling tired but also a little bit energized. Thank you for showing up with me today and moving. That is the name of the game. Show up, keep moving. That is all that we need, team. Reach those arms to the back. Grab on. Leave me a comment. Leave me a like. Don't forget to subscribe to the YouTube channel and check us out in the Body Fit athletic Club if that's not where you are already. And please get some more stretching on your own. We're keeping it super short to get you out of here today, but grab a few more stretches while you're getting water. Make sure you get some mobility and flexibility on your own. I have lots of workouts through that. Get it throughout your day, your week, your month, and make sure you come back and join me for another workout. Walk those feet in slowly. Roll it up. Let's get one big deep breath in and out. You did it. That was your strength. Super sets with weights workout. Great job, everybody.